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| It's Monday: "Time for a New Week Resolution" |
by Meatless MondayDid you make a resolution this year? Have you kept with it so far? One of the most popular resolutions is to eat healthier. Yet once again, this pledge of healthier eating has not lasted for many, and next year the same resolution will be made and broken. If this sounds like you, the answer is not to wait around for next New Year's Eve. Breaking this cycle may be as simple as making Monday the new January. Instead of a once a year attempt, use the Meatless Monday website to make each Monday can be another chance to renew that resolution and become healthier. A lasting lifestyle change does not come from a resolution made ten minutes before midnight. There must be further motivating factors and a support plan to sustain the commitment. Take that resolution and keep it going. If healthier eating is truly the objective, as it is for many Americans, it needs to fit into existing eating habits. The most important factor is that this step be achievable. An ambitious resolution for a full dietary adjustment that lasts a week is not nearly as successful as a small adjustment one day a week that lasts the whole year. Therefore, make Meatless Monday the resource for your New Week Resolution, every week this year. This is one step toward self-betterment that can be carried out through using the great recipes and reliable health information offered on Meatlessmonday.com. Here, you can find the means of achieving a healthier lifestyle by suggesting an obtainable goal that is backed it up with useful resources and accurate health information to assist in staying on-track health-wise. Monday can give you the opportunity to take a once a year resolution and turn it into a once a week commitment. Recipe Ideas For Meatless Monday Four Colors Chili Servings: 6-8 Ingredients 1/2 cup bulgur 1/2 cup hot water 1 28-oz can tomatoes (3 cups undrained) 2 tbsp. olive or canola oil 3 cups chopped onions 3 garlic cloves, chopped 1 tsp. ground cumin 1 tsp. chili powder 1 tbsp. Tabasco or other hot pepper sauce (or 1/4 tsp cayenne) 2 green peppers, chopped 2 cups fresh or frozen cut corn 1 1/2 cups drained black beans (1 14-oz can) 1 1/2 cups drained red kidney beans (1 14-oz can) Directions Place bulgur, water, and 1 cup juice from tomatoes in small sauce pan. Cover and bring to a boil, then simmer gently. Heat the oil in a large pot. Add the onions, garlic, cumin, chili powder and hot peppers (sauce or cayenne) and sauté until soft. Add bell peppers and sauté a few minutes more. Chop the canned tomatoes and add to pot. Stir in corn and beans and heat thoroughly on low heat. When the bulgur is done, add to the pot with its liquid. Simmer a few minutes more and serve hot. Nutrition information per serving 280 calories, 12g protein, 49g carbohydrates, 6g total fat, 0g saturated fat, 0mg cholesterol, 560mg sodium, 12g fiber, 10g sugar Snapper Veracruz Servings: 4 With a taste straight from Mexico this dish will make you think you are on vacation. Serve with a side of authentic black beans and rice. Ingredients: 1/8 cup olive oil 1 small green bell pepper, chopped 1 onion, chopped 3 cloves garlic, minced 1/4 tsp. ground white pepper 1 tsp. ground cinnamon 1 lime, juiced 1/2 cup pimento-stuffed green olives, sliced 1/4 cup canned diced green chilies, drained 6 cherry tomatoes, seeded and coarsely chopped 4 (8 oz.) red snapper fillets 1 tbsp. capers, rinsed and drained Directions: Heat oil in a large skillet over medium-high heat. Add green pepper, onion, and garlic, and cook until pepper is soft, about 5 minutes. Mix in the white pepper, cinnamon, lime juice, olives, and chilies; cook for 2 more minutes, to blend the flavors. Stir in the tomatoes, and cook until thickened, about 10 minutes. Preheat the oven to 350 degrees F (175 degrees C). Place the snapper filets into a lightly greased 9x13 inch baking dish. Pour the tomato sauce over the filets, and bake for 10 to 15 minutes in the preheated oven or until fish flakes easily with a fork. Stir in the capers just before serving. Nutrition info per serving: Calories 347, Carbohydrates 11 gm, Protein 48 gm, Fat 12 gm, Saturated Fat 1 gm, Unsaturated Fat 9 gm, Cholesterol 84 mg, Sodium 361 mg, Fiber 2 gm, Calcium 106 mg, Iron 1 mg Sweet Potato Enchiladas Servings: 6 This dish is an interesting twist for your holiday dinner. Familiar tastes of sweet potato and cumin will complete your meal and is easily served over a brimming table. Ingredients: 3 cups cubed sweet potatoes 5 tsp. cooking oil 1 large onion, sliced thinly and separated 6 medium red or green peppers, diced 1 cup fresh or frozen corn 5 cloves garlic 1/2 tsp. oregano 1/2 tsp. cumin 1/2 tsp. chili powder 1 14 oz. can diced tomatoes 6 8-inch flour tortillas 1/2 cup Monterey jack cheese, shredded Directions: Bake sweet potatoes with 1 tsp. oil in an uncovered, shallow baking pan at 425degrees F 35-40 minutes or until tender; stirring once. In a large skillet heat one teaspoon of the oil. Add corn, garlic and all 3 spices. Cook for 1 minute then add tomatoes and simmer uncovered for 10 minutes. Fill each tortilla with filling and roll-up. Spray cooking dish with cooking oil and place in rolled tortillas. Bake at 375 degrees F for 20 minutes. Nutrition info per serving: Calories 281, Carbohydrates 49g, Protein 8g, Total Fat 6g, Saturated Fat 2g, Cholesterol 8mg, Sodium 361mg, Fiber 4g Baked Butternut Squash Stuffed with Apples and "Sausage" Servings: 4 Ingredients: 2 (1 lb each) butternut squash, halved and seeded 1 tbsp. canola oil 8 ounces sausage substitute (one brand is Lightlife Gimme Lean "Sausage") 2 apples, peeled and cubed into 1/4 inch cubes 1/2 cup chopped pecans 2 tbsp. butter or butter substitutes (Smart Balance) 1 tbsp. brown sugar 1/4 tsp. ground sage Salt and pepper Directions: Preheat oven to 375 degrees F. Put butternut squash in the microwave and cook on high, until soft, 2 minutes. Set aside. Meanwhile, crumble the "sausage" into a skillet and cook over medium heat according to directions. Do not overcook! Add apples and cook, stirring until crisp-tender. Remove from heat and let cool slightly. Scoop out the squash, leaving 3/8 inch thick shells. Lightly mix the squash pulp into the sausage mixture breaking up squash as little as possible. Add the pecans, butter, brown sugar, sage, salt and pepper and mix carefully. Pile the stuffing into the squash halves. Bake uncovered until piping hot and brown and crusty on top, about 20 minutes. Let cool for several minutes before serving. Nutrition Information per Serving: Calories 400, Total Fat 23g, Saturated Fat 2g, Cholesterol 0mg, Sodium 430mg, Total Carbohydrate 42g, Dietary Fiber 5g, Protein 16g Mussels in a Bag (Chef Ian Russo Recipe for Meatless Monday) Prep time: 10 minutes Cook time: 10 minutes Serves 4 25 mussels per person*** 1 cup tomato sauce per person Place individual serving of mussels in each pouch**** and add the tomato sauce. Seal the bag tightly. Place in 375-degree oven 12-15 minutes. The bags will puff up when ready. Be very careful when opening, as the steam will release!! You can serve these as is, or place over hot, cooked pasta for a heartier entrée. ***Cleaning the mussels: rinse in cold water and pull off the beards (the black strings hanging from the mussel). Discard any mussels that don't close when tapped with your finger. Once cooked, discard any mussels that don't open. ****To make the pouches: use heavy duty foil or use a double sheet of regular foil. Cut 3 feet of foil and fold in half. Fold three of the edges over twice, making sure the edges are sealed tightly. Leave one end open so that mussels can be placed in the sack. Nutrition Information per Serving: Calories 440, Total Fat 9g, Saturated Fat 1.5g, Cholesterol 110mg, Sodium 1920mg, Carbohydrates 37g, Fiber 4g, Protein 52g |
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About the Author: Meatless Monday is a national public health campaign to help Americans prevent heart disease, stroke, and cancer - the three leading causes of death in America. For more information, including a recipe, visit www.meatlessmonday.com |
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Let's Get Cooking!
