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Farm Animal Rights Movement

May 27, 2013




Serving = 1 burger (no bun). Makes 4 servings.


Amount Per Serving

Calories 103

From fat 18

 

% Daily Value*

Total Fat 2g

3%

Saturated Fat 0.3g

1%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 371mg

15%

Total Carbohydrate 15.7g

5%

Dietary Fiber 4.2g

16.8%

Sugars 1.2g

Protein 5.5g


Vitamin A 32.7%

Vitamin C 41.6%

Calcium 5.1%

Iron 11.1%


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

BBQ Lentil Veggie Burger with Mango Carrot Slaw

Just in time for your compassionate backyard BBQ on this extended Memorial Day weekend -- here's a healthy, satisfying veggie burger that will knock your socks off. The savory blend of veggies and other ingredients are complimented perfectly by the tangy and sweet mango carrot slaw. It's a tasty, kind, and healthy way to kick off the summer.

Ingredients:
1/2 cup red, pink, or orange lentils + 1 cup water
generous pinch of garlic powder and salt
1 Tbsp. smoky BBQ sauce (try homemade)
1 heaping cup grated cauliflower
3-4 baby carrots
2 cloves of garlic
1/2 inch knob of ginger
1 green chili or chili flakes to taste
2-3 inch broccoli stem, chopped very small or grated
3-4 Tbsp. chopped red or orange bell pepper

Spices:
1 Tbsp. smoky BBQ sauce
1/4 - 1/2 tsp. chipotle pepper powder
1 tsp. onion flakes
1/4 tsp. cumin powder
1/2 tsp. salt
1 Tbsp. flax meal
1 Tbsp. sesame seeds
1/4 cup chickpea flour
2-4 Tbsp. breadcrumbs

Mango Slaw: ripe mango, carrot, cabbage, Vegenaise vegan mayo (adjust amounts to your liking)

Directions:
Burger Patties
1. Wash the lentils and add to pan with water, garlic, salt and BBQ sauce.
2. Cover and cook until tender. (10-15 minutes)
3. Grate cauliflower, ginger, garlic, carrot. Chop other veggies and broccoli stems. Add to a wide pan and dry roast for 3-5 minutes.
4. Add all veggies, flaxmeal, sesame seeds, to cooked lentils. Add spices and BBQ sauce. Mix well, taste and adjust salt, spice, BBQ sauce.
5. Add chickpea flour and then bread crumbs as needed to make burger patties. Use coarsely ground oats or more chickpea flour for gluten-free patties.
6. Bake at 400°F for 20-25 minutes. Once baked, patties can be grilled for grill marks and smoky flavor.

Mango Slaw
1. Grate or thinly slice mango, carrot and cabbage.
2. Add Vegenaise, mix well, and adjust to taste.

Assemble burgers with buns and toppings like red onion, lettuce, mini peppers, cilantro.

Click here for the printable version.

Recipe and photo courtesy of VeganRicha.com.

Find this great recipe and many more at VeganRicha.com.


Sunshine Burgers

Let the sunshine in! Farm-fresh to your table, Sunshine Burgers' yummy, all-natural, veggie burgers are made with organic ingredients like sunflower seeds and whole grains. They are wheat-free (perfect for those with gluten sensitivities) and soy-free. Oven baked and browned, the burgers are ready for you to simply reheat and serve.

They are available in a variety flavors to tantalize your taste buds. Choose from BBQ, Garden Herb, Southwest & Original Veggie Burgers, Falafel, and Hemp Breakfast Patty.

Find product and nutritional information at SunshineBurger.com.


Kaiser Permanente Encourages Plant-Based Diets

Kaiser Permanente, the largest nonprofit healthcare company in the U.S., is letting its doctors and patients know that good health starts with healthy, vegan foods: "Healthy eating may be best achieved with a plant-based diet, which we define as a regimen that encourages whole, plant-based foods and discourages meats, dairy products, and eggs..."

In an effort to address the rising cost of healthcare and skyrocketing rates of obesity, diabetes, and heart disease, the spring issue of The Permanente Journal also urges that, "Physicians should consider recommending a plant-based diet to all their patients..." Healthier foods means healthier people. Healthier people means lower healthcare costs for everyone.

Kaiser Permanente is leading the way noting that, "The future of health care will involve an evolution toward a paradigm where the prevention and treatment of disease is centered not on a pill or surgical procedure, but on another serving of fruits and vegetables."

Read the peer-reviewed journal article at ThePermanenteJournal.org.


Vegan Kids' Meal Ideas

School's almost out for the summer. We thought it would be a good time to offer some inspirational ideas to keep kids of all ages (even grown-ups!) happy and well-fed.

So, we turned to one of our favorite pastimes -- looking for vegan goodies on Pinterest. Vegan Kids' Meal Ideas highlights some terrific ideas like mini pizza pies, veganized Orange Julius, kid-tested veggie burgers, veganized classics like sloppy Joes and mac 'n' cheese, and mouthwatering desserts like chocolate donut muffins and healthy chocolate "ice cream" bars.

Have some fun -- make time to explore in the kitchen. Teaching kids (and yourself!) how to prepare food opens up a world of endless, compassionate, and healthful food opportunities. There's a big vegan world out there, eat up and enjoy!

Get more fun and inspiring ideas at Pinterest.com.


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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

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