Meatout Mondays

March 12, 2012



Serving Size 1 stuffed cabbage - Recipe makes 4 servings
Amount Per Serving
Calories 344	From fat 153
	% Daily Value*
Total Fat 17 g	27%
Saturated Fat 2 g	12%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 159mg	7%
Total Carbohydrate 34g	11%
Dietary Fiber 10g	42%
Sugars 8g
Protein 15g
Vitamin A 6%	Vitamin C 17%
Calcium 7%	Iron 21%

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

St. Patrick's Day Stuffed Cabbage

Here's a fun green idea for your St. Patrick's Day celebration! This vegan stuffed cabbage is the perfect hearty Irish feast. It's stuffed with tempeh, a nutritious soy product similar to tofu but higher in protein, vitamins, and fiber. Or you can use your favorite canned beans instead. The end result is a deliciously protein-packed, high fiber meal. Make it to share with your friends and family during festivities.

Ingredients:

2 small green cabbages, halved & cored
3 Tbs. olive oil
1 onion, finely chopped
2 small zucchini, chopped
½ cup finely chopped oil-packed sun-dried tomatoes
2 garlic cloves, minced
8 oz . crumbled tempeh or your favorite canned beans
3 Tbs. finely chopped fresh parsley
1 tsp. dried thyme
2 cups cooked red quinoa or brown rice
salt & freshly ground black pepper (to taste)

Directions:

Remove inner leaves of cabbage halves, leaving 3 outer layers to form a bowl; thinly slice inner cabbage leaves.
Heat oil in large pot over medium heat; add cabbage, onion, and zucchini; cook, stirring often, until tender.
Add tomatoes, garlic, and tempeh; cook, stirring often, until tempeh is lightly browned (Note: if using canned beans instead of tempeh, drain and add, same as tempeh).
Stir in parsley, thyme, and quinoa or rice; season with salt and pepper.
Fill cabbage halves with vegetable mixture.
Place in large baking dish and bake at 350F degrees for 35 to 40 minutes. Serve hot.

Click here for the printable version.

Find this and more veggie St. Patrick's Day recipes at VeganSheKnows.com!

LightLife Tempeh

Life can be flavorful and healthy... you just have to know were to find the right food to enhance it! Lightlife Foods offers a versatile variety of meat-free foods, like their tempting line of tempeh. Loaded with fiber and packing a protein punch, tempeh brings a unique blend of flavor and nutrition to any meal. And, it's naturally cholesterol-free and low-fat. Triumphant!

Lightlife is a proud food sponsor of Meatout on March 20th, the world's largest and oldest grassroots diet education campaign.

For product and nutritional information, visit www.LightLife.com!

Anti-Cancer Cruciferous Veggies

Researchers from Oregon State University have discovered yet another reason why the cancer-preventing compound in broccoli, cabbage, and other cruciferous veggies is so good for you -- it provides not just one, but two ways to prevent cancer through the complex mechanism of epigenetics.

The compound called "sulforaphane" was identified years ago as one of the most critical compounds that provide much of the health benefits in cruciferous vegetables such as broccoli, cabbage, kale, cauliflower, and brussels sprouts. "Cancer is very complex and it's usually not just one thing that has gone wrong," said Emily Ho, an associate professor in the Linus Pauling Institute. "It's increasingly clear that sulforaphane is a real multi-tasker. The more we find out about it, the more benefits it appears to have."

This research, which was published in the journal Clinical Epigenetics, primarily studied the effect on prostate cancer cells. But the same processes are probably relevant to many other cancers as well, researchers said, including colon and breast cancer. This is just one of many clinical studies over the years revealing that higher intake of cruciferous vegetables aids in cancer prevention.

To read the full article, click here.