Vegetarian? Yeah, Yeah, Yeah!
Fri, 2014-02-07 20:48 Health and Nutrition, Plant-Based, Vegan
Years ago, while gazing out the window at the meadow surrounding their house, Paul and Linda McCartney watched lambs playing. They were having such a lovely time gamboling about in the sunshine. Paul and Linda then glanced at the sliced lamb on their plates. And that was it. It took only a moment to make the decision. Out with the meat, chicken, fish—all of it—and they never looked back. Ringo quit eating meat decades ago, too.
If a plant-based diet keeps these Beatles rocking after all these years, maybe it’ll do the same for you. Here are some recipes to get you going.
Sergeant Pepper Would Have Banged the Drum for This Red Pepper Hummus
Red Pepper Hummus
Makes about 2 cups
Red pepper hummus makes a delicious dip for fresh vegetables or pita wedges. It can also be used as a sandwich spread or as a filling in a wrap.
1 15-ounce can garbanzo beans, drained
1/2 cup water-packed roasted red peppers (about 2 peppers)
2 tablespoons tahini (sesame seed butter)
3 tablespoons lemon juice
1 garlic clove (or more to taste)
1/4 teaspoon ground cumin
Combine all ingredients in a food processor. Process until completely smooth, about 2 minutes.
Per 1/4 cup
• Calories: 87
• Fat: 3 g
• Saturated Fat: 0.4 g
• Calories from Fat: 31.2%
• Cholesterol: 0 mg
• Protein: 4 g
• Carbohydrates: 12 g
• Sugar: 1.1 g
• Fiber: 2.8 g
• Sodium: 57 mg
• Calcium: 37 mg
• Iron: 1.5 mg
• Vitamin C: 21.7 mg
• Beta-Carotene: 265 mcg
• Vitamin E: 0.3 mg
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.
Mean Mr. Mustard Would Be All Over Our Broccoli…
Broccoli with Mustard Sauce
Makes 4 to 6 servings
This is royally delicious treatment for broccoli, a potent cancer-fighter.
1 bunch broccoli
1/4 cup seasoned rice vinegar
1 teaspoon stone-ground or Dijon mustard
1 garlic clove, pressed or minced
Break broccoli into bite-size florets. Peel broccoli stems and slice into 1/4" rounds. Steam until just tender, about 5 minutes. While the broccoli is steaming, whisk vinegar, mustard, and garlic in a serving bowl. Add broccoli and toss. Serve immediately.
Per serving (1/4 of recipe)
• Calories: 58
• Fat: 0.5 g
• Saturated Fat: 0.1 g
• Calories from Fat: 7.1%
• Cholesterol: 0 mg
• Protein: 2.5 g
• Carbohydrates: 12.6 g
• Sugar: 6.1 g
• Fiber: 3.4 g
• Sodium: 293 mg
• Calcium: 44 mg
• Iron: 0.7 mg
• Vitamin C: 66.3 mg
• Beta-Carotene: 946 mcg
• Vitamin E: 2.1 mg
Source: New Century Nutrition
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