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Farm Animal Rights Movement
June 6, 2011

Serving Size 1 cup -- Recipe makes 6 servings

Amount Per Serving
Calories 202
From Fat 117
% Daily Value*
Total Fat 13g
Saturated Fat 2g
Trans Fat 0g
Cholesterol 0mg
Sodium 266mg
Total Carbohydrate 20g
Dietary Fiber 2g
Sugars 0.1 g
Protein 4g

Vitamin A 5%
Vitamin C 10%
Calcium 5%
Iron 8%
* % Daily Values are based on a 2,000 calorie diet
Pefect Panzanella

Panzanella is an Italian salad of bread and tomatoes. This recipe is loaded with flavor and nutrition. You can just throw all of the ingredients together. Add your own favorites like roasted red peppers, artichoke hearts, olives, or whatever’s fresh and strikes your fancy. For a healthier version, You can back off on the oil and use whole grain bread too.


5 ripe heirloom tomatoes
3 garlic cloves, sliced not minced
6 thick slices day old bread, cut into 4-inch pieces
1 sweet onion, thinly sliced
1 Tbs. flat leaf parsley, chopped
1 small bunch arugula, cleaned & chopped
2 Tbs. capers
5-7 Tbs. extra virgin olive oil
1 Tbs. balsamic vinegar
sea salt & freshly cracked pepper (to taste)


  1. Preheat the oven to 350 degrees; cut the tomatoes in half and spike them with garlic slivers. Roast for one hour.
  2. Toast the bread with olive oil either under the broiler or in a grill pan.
  3. Add tomatoes, onion, parsley, arugula, capers, salt, and pepper; drizzle with olive oil and vinegar and toss well.

For this and more great vegan recipes, visit the Planet Green website!


Looking for a wholesome snack for when you're on-the-go? LÄRABAR is a delicious blend of unsweetened fruits, nuts, and spices. Made from 100% whole food, each flavor contains no more than nine ingredients. LÄRABAR is pure and simple, just as nature intended.

For product and nutritional information, visit!

USDA Guidelines Improve

Michelle Obama and the USDA recently announced that the old meat- and dairy-heavy food pyramid has been replaced with a new symbol called “MyPlate.” The biggest change? The main illustration makes no mention of meat, opting to list “protein” instead.

The protein section lists several plant-based options, explaining: “Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds.” The dairy section includes fortified soy milk as an option.

The new symbol provides a fitting conclusion to a 30-year record of the Dietary Guidelines recommending replacement of animal products and other fatty foods with vegetables, fruits, legumes, and whole grains. The Physicians Committee for Responsible Medicine (PCRM) has been working to further improve the USDA food guide. Their recommended "Power Plate" is a simple, colorful graphic depicting a plate divided into four food groups: fruits, vegetables, grains, and legumes.

To find out more about PCRM's recommended Power Plate, visit

The Blissful Chef

The people of Dallas, TX, have a great resource with the recent return of Christy Morgan, The Blissful Chef, who launched her cooking class series, teaching how to cook vegan meals.

After college, Christy moved from Dallas to Los Angeles to work in wardrobe for movies and television. That’s where she became friends with many vegans, watched the Meet Your Meat video, and decided to go vegan. Christy didn't know then that vegan cooking would become her passion in life. She did know she wanted to help others make the connection between the mind, body, and spirit, which allows them to live authentic, healthy, happy lives free of physical pain and mental suffering.

She has since created The Blissful Chef: fun, informative cooking classes teach amateurs and seasoned veterans how to make sustainable, "green" meals using local organic produce and seasonal cooking techniques.

Read more about Christy here & check out The Blissful Chef website!

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Meatout Mondays is published each week by:
Farm Animal Rights Movement (FARM), 10101 Ashburton Lane, Bethesda, MD 20817 •

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