Email not displaying correctly? View it in your browser
Farm Animal Rights Movement

February 20, 2012




Serving Size 1 cup - Recipe makes 12 servings

Amount Per Serving

Calories 300

From fat 63

 

% Daily Value*

Total Fat 7g

11%

Saturated Fat 1g

5%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 309mg

13%

Total Carbohydrate 41g

13%

Dietary Fiber 8g

33%

Sugars 2g

Protein 15 g


Vitamin A 1%

Vitamin C 3%

Calcium 3%

Iron 17%

 

* % Values are based on a 2,000 calorie diet

Cajun Red Beans & Rice

Beans and rice may seem plain, but they’re the perfect blank slate for a number of delicious meals. Beans are cheap and ridiculously nutritious. Each serving is packed with protein, fiber, folate, antioxidants, and other vitamins. Rice is also very affordable and is the perfect accompaniment to beans; together they form a complete protein, containing essential amino acids. Serve it with a side of steamed greens and a fresh salad.

Ingredients:

1 lb. dry kidney beans
¼ cup olive oil
1 large onion, chopped
½ green bell pepper, chopped
2 cloves of minced garlic
2 stalks celery, chopped
6 cups water
3 bay leaves
½ tsp. cayenne pepper
1 tsp. dried thyme
¼ tsp. dried sage
1 tsp. Cajun seasoning
1 tsp. of salt
2 Tofurky Italian Sausages, sliced (see product)
4 cups of cooked brown rice

Directions:

  1. Rinse beans, and using a large pot, soak beans overnight in enough water to cover them.
  2. In skillet, heat oil over medium heat; cook onion, bell pepper, garlic, and celery in olive oil for about 5 minutes or until somewhat soft.
  3. Rinse beans and transfer to large pot with 6 cups water.
  4. Stir sauteed veggies into beans; add bay leaves, cayenne pepper, thyme, sage, parsley, and Cajun seasoning.
  5. Bring to a boil, reduce heat to medium-low; simmer for 2 ½ hours, make sure not to let simmer too high, otherwise add more water.
  6. Stir Tofurky sausage into beans, and continue to simmer another 30 minutes.
  7. Serve over brown rice and enjoy. Leftovers can be heated overnight in a crock, or refrigerated for reheating later, or frozen.

Check out this and more deliciously nutritious recipes at www.MightyVegan.com!


Tofurky Italian Sausage

This classic Tofurky Italian Sausage, brought to you by Turtle Island Foods, is as versatile as your imagination. You can enjoy it on a bun with peppers and onions, sliced into spaghetti sauce or grilled on the barbecue. It can add zip to your favorite lasagna or a real heartiness to any soup recipe. The great taste of sun-dried tomatoes and basil gives this sausage a wonderful, slightly sweet taste.

Tofurky is a proud food sponsor of Meatout on March 20th!

Check out the variety of delicious Tofurky products at www.Tofurky.com!


Diet & Diabetes: Another Link

Following a vegan diet and exercising can significantly reduce the risk of diabetes for African-Americans. According to the American Diabetes Association, 3.7 million, or 14.7% of all African Americans aged 20 years or older have diabetes, while the Centers for Disease Control and Prevention estimates that as many as 1 in 3 U.S. adults could have diabetes by 2050 -- unless things change.

In the study, led by Serena Tonstad, researchers at Loma Linda University wanted to find out how lifestyle changes affect the risk of African-Americans having diabetes. Based on the findings, vegan African-Americans had a 70% reduced risk of diabetes, while lacto-ovo African-American vegetarians, or those who consume dairy but not meat, had a 53% less risk of diabetes. Additionally, African-Americans participants who exercised three or more times a week had a 35% less chance of diabetes.

To read the full article, click here.


Soul Vegetarian

Vegan soul food restaurant Soul Vegetarian East opened 30 years ago on Chicago’s South Side corner. Started by Yohanna Brown and her husband, Prince Asiel Ben Israel, Soul Vegetarian East is both kitchen and community center.

Yohanna says, “My husband and I got started because we thought, why can’t we live as long as our ancestors in the bible did? For them, 100 years was a normal life expectancy. Today, so many African Americans suffer from heart disease and different cancers. It doesn’t have to be like this, and we believe change begins with diet."

Having once been meat-eaters, the couple wanted to hold onto those familiar tastes and textures. Yohanna says, "We began with seitan and tried to duplicate familiar flavors."

She adds, “At Soul Vegetarian, we’re blessed because we’re offering people life. We’re offering them a good feeling after eating. It doesn’t take two to three days to digest our food. I hope to see more people who are health conscious... I’d like to see people healthier and with more positive attitudes. Better attitudes can help curb crime, because when you feel good and you’re not frustrated, you can learn to love yourself and begin to build a better life.”

Read more of Yohanna's great advice here!


Share on Facebook

Thanks for reading this week's issue of Meatout Mondays! Share the veggie love with your friends and family... forward this e-mail or sign them up at www.MeatoutMondays.org!

Looking for more recipes, resources, and tips? Visit LiveVegan.org!



Meatout Mondays is published each week by:
Farm Animal Rights Movement (FARM), 10101 Ashburton Lane, Bethesda, MD 20817 • www.farmusa.org
info@meatoutmondays.orgwww.meatoutmondays.org

To unsubscribe, click here. If you are not a member of this list and would like to be, click here.