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Farm Animal Rights Movement

May 21, 2012

Serving Size 1 cup - Makes 4 servings

Amount Per Serving

Calories 293

From fat 36


% Daily Value*

Total Fat 4g


Saturated Fat 0.3g


Trans Fat 0g

Cholesterol 0mg


Sodium 609mg


Total Carbohydrate 52g


Dietary Fiber 7g


Sugars 0.4g

Protein 10g

Vitamin A 8%

Vitamin C 20%

Calcium 5%

Iron 19%

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

Polenta with Lemony Asparagus & Chickpeas

Here you have the most basic preparation of asparagus, blanched with a sprinkle of lemon zest and salt, on top of something that sounds fancy but is really homey and hearty: polenta and chickpeas. A bit of lemon and freshly ground black pepper lets the fresh asparagus flavor shine through, and a sprinkle of pine nuts pulls the whole dish together.


2¼ cups water
2 cups vegetable broth
1 cup polenta
2 tsp. minced garlic
1 tsp. dried basil

½ medium onion, finely chopped
2 cloves garlic, minced
1½ cups cooked chickpeas (or canned, drained & rinsed)
½ cup vegetable broth
½ tsp. dried basil
¼ tsp. freshly ground black pepper
1 tsp. lemon zest (peel), freshly grated
1 tsp. lemon juice
1 tsp. cornstarch + ¼ cup water

12 oz asparagus, ends trimmed & stalks cut to 1½-inch pieces
1 tsp. lemon peel, freshly grated & lemon juice (to taste)
salt (to taste)
4 tsp. pine nuts (lightly toasted)


  1. Bring 2¼ cups water and 2 cups vegetable broth to a boil in a pressure cooker; add polenta while stirring; stir in the garlic and basil. To make polenta without a pressure cooker, bring liquids to a boil in a heavy, deep saucepan, and slowly stir in polenta, garlic, and basil. Reduce heat and simmer gently, stirring frequently to prevent sticking, until very thick (about 30 minutes). Note: Use a long-handled spoon because mixture can bubble and spit hot corn meal on your hand. Add salt to taste and keep warm until ready to serve.
  2. While polenta is cooking, sauté onion in medium-sized sauce pan until it begins to soften, about 3 minutes; add garlic and drained chickpeas and stir for another minute; add broth, basil, and pepper. Reduce heat to low and simmer for 5 minutes; add the lemon peel and juice.
  3. Mix cornstarch with 1/4 cup water and add to pan; cook over medium low heat until slightly thickened; keep warm.
  4. Bring a large pot of water to a boil and blanch asparagus for 2 minutes; drain well and toss with a squeeze of fresh lemon juice, 1 teaspoon of lemon zest, and coarse salt to taste.
  5. Divide polenta among 4 plates, and top each with a quarter of the chickpeas and asparagus; sprinkle 1 teaspoon of toasted pine nuts over each serving.

For this and more tasty vegan recipes, visit Susan V's Fat Free Kitchen Blog!

Primal Strips

Whenever you crave a hearty, flavor-packed snack, Primal Spirit Foods has what you’re looking for! Primal Strips are meat-alternative snacks that provide the positive health benefits of soy, seitan, and shiitake mushrooms. High in protein, low in fat and carbs, and 100% cholesterol-free, their mouth-watering varieties include Teriyaki, Texas BBQ, Hot & Spicy, Thai Peanut, and Mesquite Lime.

For product and nutritional info, visit!

Cost of Healthy Eating?

A recently released Agriculture Department study found that most fruits, vegetables and other healthy foods cost less than foods high in fat, sugar and salt. The USDA study criticizes a 2010 report from researchers at the University of Washington, which found junk food more cost-effective for low-income people than eating healthy.

The government says comparing food costs by weight or portion size shows grains, vegetables and fruit to be less expensive than most meats or foods high in saturated fat, added sugars or salt. Meaning bananas, carrots, lettuce and pinto beans are all less expensive per portion than French fries, soft drinks, ice cream, or ground beef.

“Cheap food that provides few nutrients may actually be ‘expensive’ for the consumer from a nutritional economy perspective, whereas food with a higher retail price that provides large amounts of nutrients may actually be quite cheap,” the study said.

To read the full article, click here!

Become Inspired at AR2012

"I'll never be the same after the AR conference! It was the most meaningful and impactful experience of my life."
- Marsha Hargreaves, Animal Rights National Conference attendee

Every summer, nearly a thousand compassionate individuals gather at the Animal Rights National Conference to network, learn, educate, celebrate, and much more! This year, AR2012 will be taking place August 2-5 at the Hilton Mark Center, just outside of Washington, DC.

The program features 100 speakers from 80 organizations, and the exhibit hall features 90 free vendors providing information about issues, compassionate shopping, and cruelty-free food. Other highlights include the Banquet Awards Dinner, workshops, group discussions, entertainment by animal-friendly musicians, networking receptions, and newcomer orientations.

Make your summer vacation plans now and attend the conference to become inspired! Register today and get $20 off the already discounted rate since you’re a Meatout Mondays subscriber (enter promo code "MM20" on the checkout page). We hope to see you there!

Find out more and register today at!

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