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Farm Animal Rights Movement
November 28, 2011




Serving Size 1 cup - 12 servings

Amount Per Serving
Calories 269
From fat 162
 
% Daily Value*
Total Fat 18g
28%
Saturated Fat 2g
10%
Trans Fat 0g
Cholesterol 0mg
0%
Sodium 464mg
19%
Total Carbohydrate 20g
7%
Dietary Fiber 4g
16%
Sugars 4g
Protein 8g

Vitamin A 9%
Vitamin C 9%
Calcium 10%
Iron 15%
 

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

This hearty dish is great for the winter holidays or any occasion. It may seem like an odd collection of ingredients, but it all comes together to make a delicious, nutty casserole. Most of the fat content comes from a healthy source, nuts, but if you'd like to reduce it, you can replace a portion of each nut with ground oats or wheat germ and cut back on the oil.

Ingredients:

2 Tbs. olive oil, divided
1 ½ cup leeks, finely chopped
1 ½ cups mushrooms, finely chopped
4 large plum tomatoes, peeled, seeded & chopped
1 large green apple, peeled, cored & diced
1 cup each of ground almonds, cashews, and hazelnuts
1 ½ cups fine breadcrumbs
3 Tbs. chopped fresh parsley
1 tsp. dried basil (or 1 Tbs. chopped fresh)
1 tsp. dried thyme (or 1 Tbs. chopped fresh)
½ tsp. dried (or 1 1/2 tsp. chopped fresh) sage
¼ tsp. paprika
1 Tbs. Ener-G Egg Replacer or cornstarch
3 Tbs. warm water
3 Tbs. soy sauce

Directions:

  1. Heat 1 Tbs. oil in small skillet and saute leeks until tender, but not brown; set aside.
  2. To peel tomatoes, cut an “X” into the bottom of each one and bring a small pot of water to a boil; add tomatoes, and remove them when you see the skins splitting (usually less than a minute); remove and set aside until they’re cool enough to chop.
  3. Combine leeks, mushrooms, tomatoes, nuts, apple, breadcrumbs and herbs in a large bowl; mix Ener-G Egg Replacer or cornstarch with warm water, and add to the bowl along with the remaining Tbs. of olive oil and soy sauce; mix until thoroughly combined and all ingredients are moistened.
  4. Press mixture into an oiled 9 x 5 loaf pan, or a small-to-medium casserole pan.
  5. Bake the pan in a water bath: once you have it ready to go, grab a larger baking pan to set your loaf or casserole pan in; put the whole thing in the oven, and then pour water about halfway up the sides of your loaf or casserole pan.*
  6. Bake for an hour at 400 degrees, then turn the oven down to 350 degrees and bake for another 1 1/2 hours; the top will be very brown, but shouldn’t be black. You can serve the loaf in the pan, or let it rest for about 5 minutes and turn it out onto a platter.

Notes: Baking time may vary; check it every 20 mins & adjust the temperature or cooking time accordingly.

* Watch the water bath level! Keep it at least halfway up the sides of your pan at all times, so add water as needed. (CAUTION: If using a glass pan, use warm water so it doesn't crack due to change in temperature!)

For this and more great recipes, visit www.C'estLaVegan.com!




Dr. Greger's Latest DVD


Michael Greger, M.D., has recently added Volume 6 to his DVD series Latest in Clinical Nutrition. As with his others, this DVD is loaded with valuable information you can use to improve your diet and stay healthy. Dr. Greger is a physician, author, and internationally recognized professional speaker on a number of important public health issues. His DVD series offers practical advice on how best to feed ourselves and our families to prevent, treat, and even reverse chronic disease. Preview dozens of free clips from this DVD at Dr. Greger's Nutrition Facts website.

Take advantage of Dr. Greger's holiday sales at www.DrGreger.com!



Nuts & Improved Mood

Scientists have long understood that nuts can play a key role in fighting heart disease by lowering cholesterol. Now, a team of researchers in Spain have found that eating a diet rich in nuts may also help improve mood.

Researchers gave 22 people 30 grams of nuts every day for about three months. At the same time, a control group of 20 people were told to avoid nuts during the same time period. Each participant suffered from a disorder known as metabolic syndrome, a combination of medical disorders that, when occurring together, increase the risk of developing cardiovascular disease and diabetes.

At the conclusion of the study, those who consumed nuts daily were found to have increased levels of serotonin metabolites. Serotonin is a monoamine neurotransmitter which plays a fundamental role in regulating mood, improving sleep, and decreasing feelings of hunger.

To read the full article, click here.



High Performance Herbivore

Professional hockey player Mike Zigomanis of the Toronto Marlies is the latest among the growing number of vegan athletes. Four years ago, he began to improve his diet by eliminating pork and red meat.

Striving towards a healthy plant-based diet, Mike initially had doubts about whether he could do it while remaining a professional athlete. His sister came to the rescue, offering him a book that changed his life. It’s called The Thrive Diet, by Brendan Brazier, a vegan ironman and triathlete who also created Vega, a line of whole-food nutritional products.

After fully researching the benefits of a nutritious vegan diet, 30-year-old Mike has successfully made the transition and is feeling great. When asked if veganism is distracting him from hockey, he says “No, not at all! I’m making it more of a hobby than anything. I mean, if someone is looking for a hobby, why not make it your own health?”

Read an interview with Mike here!


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