Eat Less Meat and Save the Planet

Eat Less Meat and Save Our Planet

Do you realize how much your food choices matter? Not only do they impact your health and sense of well-being, reducing your consumption of meat by half and eventually switching over to a 100% whole food low fat plant based diet, will make a major contribution to your wellness and the planet’s survival as an inhabitable place to live.

I’ll show you why my research, common sense, ethical and spiritual considerations, and environmental power of this lifestyle change are key reasons to eat less or no meat.

In her Paper, “Food Matters How What We Eat Affects Our Health and the Planet” by Roni Neff PhD., Research and Policy Director of the Johns Hopkins Center for a Livable Future (CLF) states, “Many of the leading public health threats of our day—including climate change, environmental contamination and resource depletion, hunger and malnutrition, and the obesity epidemic—have strong roots in the current food and agriculture system.” "Food Matters"

To expand on this, here’s an excerpt from a report published in 2009 by Worldwatch Institute. Animal agriculture contributes more to greenhouse gases than the global transportation sector—that’s every single car, bus, plane, train, etc. on this earth. It reads, “Livestock currently amounts to 18 percent of the global warming effect—an even larger contribution than the transportation sector worldwide.” The document, by Robert Goodland and Jeff Anhang is available here:

“Livestock and Climate Change”

A report from Florida International University researcher Brian Machovina confirms, "Reducing animal-based product consumption is realistic if we can offer delicious, convenient, plant-based foods that people want to eat." He continues, “Growing crops, including fruits, vegetables, legumes and soy protein would increase the number of food calories available for people by as much as 70 percent on the agricultural lands currently in use. Soybeans contain twice the protein of beef, pork or chicken, and 10 times more protein than whole milk.” Cultivating produce requires less land than what is used to raise livestock. In an article by Evelyn Perez, see what this research mentioned above shows. "Eat less meat, save the planet"

The World Health Organization (WHO) is getting into the act too. In November, 2015, WHO announced that they were classifying processed meat as a carcinogenic and red meat as "possibly carcinogenic," and the amount and frequency of meat consumption today is alarming. 

We need to cut consumption of meat at least to half, as a start. Even if there were no health concerns like the fact that 17% of all commercial cow meat has been injected with growth hormones and even more is laden with pesticide residue, ethical reasons are plentiful. Untold numbers of people are hungry and starving in the world. Terrible conditions for raising animals prevail in commercial farms, with infringement of animal rights, and pollution from industrial factory farms etc. Raising animals for food is distasteful, for moral as well as environmental reasons. Destruction of natural resources like land, water, and soil, and rising greenhouse gas levels result from this type of operation.  Food Democracy Now Blog.

When you eat less meat, your health improves, and you cut down on medical expenses. Eating a vegetarian or vegan diet that is whole food (not processed or fast food) can save you big bucks too.

To conclude, I plant this seed.

 "A reduction in beef and other meat consumption is the most potent single act you can take to halt the destruction of our environment and preserve our natural resources. Our choices do matter. What's healthiest for each of us personally is also healthiest for the life support system of our precious, but wounded planet."

     -- John Robbins, author of "Diet for a New America", and President, EarthSave Foundation, Santa Cruz, California
Link to EarthSave

Before you go, please take a moment to comment on my post. Please share what you do to improve your eating habits and efforts you've made or intend to make to reduce your carbon footprint. 

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Surprising Features and Recipes for Organic Red Lentils

Surprising Features and Recipes for Organic Red Lentils

Organic Red Lentils (ORL) are orange, not red.

This is a photo of dried organic red lentils (ORL) in a strainer, ready to be picked over and rinsed. This is an important step in making any kind of lentil recipe.

ORL are a bit sweeter and nuttier than other lentils.

ORL readily absorb a variety of flavors from other foods and seasonings. Adding veggies, spices, and herbs make lentils abound with flavor.

ORL are a good source of gluten free plant-based fiber.

ORL are naturally fat and cholesterol free

ORL are a good source of protein and fit in with a vegetarian, vegan, and conventional eating plans

ORL can be sprouted easily and added to salads.  The link below is for sprouting green lentils, but the method can be used with whole red lentils as well. With red lentils, rinse at least twice a day. Red lentils take only a day or 2 to sprout (depending on how fresh they are). Here's Cassie to show you how. How to Sprout Lentils/.

When cooked in a recipe, ORL are ready to eat in about 20-30 minutes. The cooking time varies, depending on whether you use whole or spit ones. Cooking times are influenced by the cooking method (boiled, baked, slow cooker, or pressure cooker), amount being prepared, and kinds of ingredients in the dish you are preparing (ex. tomatoes and tomato sauce increases the amount of time needed to thoroughly cook lentils). When you want a shortcut, use canned lentils, but remember this type of lentil is fully cooked.

ORL are relatively inexpensive (prices usually range from $2.99-3.99 per pound). Cooking (boiling) lentils expands their volume. Lentils supply many important nutrients and using them in recipes is a frugal way to eat smart.

ORL can be a comfort food. It is for me. Their slightly sweet taste and ability to fill you up, without fat, is certainly a healthy way to satisfy even the heartiest of appetites.

ORL are versatile. You can cook them, as part of a pilaf using fragrant Basmati rice or enjoy lentils as a flavorful pureed side dish called Dahl, as they do in India. Lentils have an earthy flavor that enhances soups, stews, chili dishes, and lentil loaf or patties.

ORL can be an important part of meal planning throughout the year.

One portion of ORL (1 cup of cooked lentils) contains 90% of the Daily Value (DV) for folate, a natural food source of this B vitamin that helps cell growth and metabolism. Red lentils also contain 63% of the DV for fiber, and 36% of DV for protein. To understand Percent Daily Value see this. Info from Mayo Clinic about Percent Daily Value

Now to the delicious part of this blog post...

I couldn't find a Red Lentil Soup recipe that worked for me online, so here’s my original recipe that I adore. I make it at least once a month for my family and friends. I freeze any leftover soup in individual containers and heat and serve, when I'm rushed for time or don't have the ingredients on hand to start from scratch.

Nancy A's Hearty Red Lentil Soup Recipe

Ingredients:

1 pound whole organic red lentils(clean them well)

6 cups fresh water or half organic low sodium vegetable broth and half water

1 large yellow organic onion chopped fine

4 organic carrots chopped

4 stalks organic celery chopped (use the leaves too)

1 organic turnip chopped

1/2 cup cooked organic rolled oats (or cooked brown rice, if you need to eat gluten free)

1 lg. bay leaf

1 Tablespoon Bragg Liquid Aminos

3 cloves organic garlic

1 pinch of non-salt seasoning and freshly ground black pepper to taste
a sprig of fresh parsley, a spring of fresh basil 

Optional Ingredients: any cooked vegetables or cooked beans you enjoy. For instance, you can add zucchini, spinach, kale, butternut squash, string beans, pinto beans, or parsnip. When I made this recipe the last time, I included the contents of a can of organic pumpkin. Then, I needed to add an extra cup of water, because the pumpkin made the soup too thick to stir. When adding extra veggies, remember to add extra spices and a little water. Dried herbs go into the pot right away. Fresh herbs go in at the end of the cooking process.

What to do:

1. Pick over and rinse dried lentils. Pour water and/or water and broth into a dutch oven or other large pot that has a cover. Add lentils into the pot and place on the stove. Set control to boiling temp. 

2. While contents heats, clean and chop all veggies, garlic, onion, and fresh herbs. If you have a food processor, chop all veggies well. If you don't have a processor, do the chopping by hand.

3. Add onion, carrots, celery, turnip, bay leaf, Bragg Liquid Aminos, chopped garlic, and a pinch of salt-free seasoning blend to pot. Let ingredients come to a boil. Reduce heat to simmer and cover. Cook for at least 20 minutes, stirring every few minutes. This kind of soup has a tendency to stick to the bottom of the pot so take care (Notice: I used no oil). Cook until lentils and veggies are tender, and begin to get mushy. 

4. Add chopped parsley, basil, and any cooked veggies you have decided to add. Also add the oats or rice, and heat thoroughly for approximately 10 minutes. Ta Dah! You're good to go. Season with more salt-free seasoning and pepper at the table. Soup stores well, in the fridge (for about 4 days) or freezer (for a few months). It's an easy, delicious, and nutritious way to eat more veggies and legumes. Make it often and enjoy!

While you're at it, check out additional recipes below that feature red lentils. They sound fabulous to me. During the next few months, I'm going to try each and every one.

Here's a flavorful recipe from Susan Voisin Berbere Spiced Red-Lentil Hummus

Want to make a Fat Free Vegan Curry? Recipe is from Veronica Grace Red Lentil Tarka Dal Curry/

Chef AJ from the Forks Over Knives Website shares Red Lentil Chili Recipe

How simple and flavorful can lentil dishes be? Let me know which red lentil recipes appeal to you. Would you like to share one of your favorite red lentil recipes with us here? I sure would like to learn new ideas from you.

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I'm a Health and Lifestyle Writer, Author, and Tucson Wellness Blogger. For a peek at the 12 week interactive self-care journal program, Colors of Joy: A Woman’s Guide for Self-Discovery Balance and Bliss check Colors of Joy on Amazon Books.  Colors of Joy provides unique activities that help women get in touch with their feelings, thoughts, and aspirations and experience more joy in daily living. See
Colors of Joy Now

I found the quote for today at www.QuoteGarden.com

When baking, follow directions. When cooking, go by your own taste. ~Laiko Bahrs

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Organic Oven Baked Cottage Fries To Live For

We love potatoes at our house, but I don't eat those highly salted, greasy, and less nutritious processed (peeled) ones that are the customary kind sold in supermarkets. Learn my secret recipe that keeps it simple, economical, healthful, and delicious. It's a home rendition of an old time favorite that's easy to prepare and will bring raves when it's served. 

I shop organic, because it's important to me that our food comes from a source that hasn't been genetically modified. I know organic food has higher nutrient value and tastes better too. A local health food store and farmers’ market are two of the best places to buy organic potatoes.

The organic label means produce like tomatoes, grapes, potatoes, and kale hasn't been chemically sprayed, irradiated, or injected with additives. I make the conscious choice to eat organic foods, because they are in the original state Mother Nature intended. Each time I shop or grow organic I save a small spot of the planet by not polluting the ground, water, air, or my body. 

I suggest you serve your cottage fries as a snack, a mouthwatering replacement for store bought potato chips. Commercially manufactured chips can be expensive and loaded with oil and/or contain preservatives and additives. 

Here are photos of the main ingredients

Organic Russet Potatoes, Knife, and Scrub Brush

Organic Rosemary (bottom left), organic thyme (top left), organic oregano(right)

Organic Garlic

Organic Olive Oil

Ingredients:

8 Organic Russet Potatoes 
1 Tablespoon fresh rosemary (hold stalk in hand, and snip leaves into little pieces, making them about 1/4 inch long) 
1 Tablespoon fresh thyme (slide or run fingers along stem to remove leaves and chop leaves into fine pieces)
1 Tablespoon fresh oregano (run fingers along stem to remove leaves and chop them into fine pieces)
3 cloves fresh organic garlic minced
3 Tablespoons organic extra virgin olive oil
Pinch of Salt and Freshly Ground Black Pepper to Taste 

How to Make Oven Baked Cottage Fries:

1. Preheat oven to 400 degrees Fahrenheit. While oven is heating, wash and scrub 8 medium russet potatoes. Do not peel potatoes as the skin is high in fiber. Baked potatoes are an excellent source of potassium, vegetable based protein, and important nutrients like Vitamin C and antioxidants. See more at Washington State Potato Commission. Slice, chunk, or cube potatoes into a size and shape you like best. Place in a large bowl filled with cold water, until ready to put in the oven. This prevents potatoes from turning gray (from oxidation).

2. Mix the herbs, garlic, salt, and pepper together in a small mixing bowl or cup. If you don't have fresh herbs on hand, use dried ones. Dried herbs are more potent than fresh ones, so use half strength. If you don't have these herbs on hand, substitute basil, parsley, or tarragon. Each one tastes great on potatoes. Try combos of any or all of them instead. 

3. Coat the bottom of a flat baking sheet with 1 Tablespoon of organic olive oil. I dip a corner of a paper towel into the oil and use it to spread the oil out evenly.

4. Drain off potato water, coat potatoes with herbs, garlic, salt, and pepper and toss. Then pour potatoes onto baking sheet, so they are spread out in one layer.

5. Drizzle the rest of the oil on the potatoes and bake for 10 min. Stir to loosen any potatoes that have stuck to the pan and bake for another 20-25 minutes or until you can easily pierce potatoes with a fork, and outside is golden brown. Cooking times vary depending on how thick the pieces of potatoes are, your oven calibration, and what the total weight of potatoes actually is. 

Cottage fries look appetizing on a platter or alongside a hummus sandwich or veggie burger. Serve with a green tossed salad to create a plant-based meal everyone will love. A portion is approximately one potato for each person. I always make much more than I need, because I like to freeze individual portions to use later on.

Please let me know if you're going to try your hand at making this dish or if you like this recipe. At my house, it's a fantastic accompaniment for dishes like scrambled tofu, lentil and veggie loaf, or pinto beans with broccoli. 

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Colors of Joy: A Woman's Guide for Self Discovery, Balance, and Bliss. It shows you how to use color, journal writing, affirmations, and reflection to heighten self-awareness, reduce stress, and increase your sense of contentment and gladness.

The quote for today is:

"What I say is that, if a fellow really likes potatoes, he must be a pretty decent sort of fellow."A. A. Milne Read more at brainyquote.com/

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Eat Out Eat Smart!

Eat Out Eat Smart

There are times when even the most devoted cook needs a break from kitchen routines. Certainly, it’s refreshing to eat food made by another person, be waited on, and leave the clean up to someone else.

Before you set out to that new restaurant or café you’ve been meaning to try, here are five tips to assure that when you eat out, it will be a healthful experience.

1. Call ahead to ask which menu items are steamed, baked, or grilled with little or no oil or butter, and whether they are low in salt and sugar. Ask for vegan options or heart healthy vegetarian items on the regular menu.

1. When you arrive, let the hostess or maître d know you are on a healthy eating plan. Make sure you tell your server this information as well. Supply details, if you have any food allergies or food aversions. Savvy modern eateries cater to their patrons’ tastes and preferences, by providing flexibility in food preparation styles, portion size, and they allow for substitutions. 

1. Select dishes that are packed with fruits and vegetables. Ask to have the salad dressing and sauces served on the side. Hidden calories, fats, and sugars lurk in gravies, toppings, sour cream, mayonnaise, and cheese. Request fresh herbs and spices, lemon juice, marinara, or salsa to replace fattening ingredients. Drink tea, coffee, and water rather than sugary soda.

1.  If there is no wise choice on the menu, look at the side dishes and order a crispy baked potato with steamed greens, a large salad, and a cup of lentil or pea soup.

1. Skip the dessert or share it with your dinner partner. Ask for fresh melon, sorbet, or mixed seasonal berries instead of cake, ice cream, or other cholesterol laden offerings.

     Delightful meals on the town can be a flavorful part of your life. For more inspiration check out WebMD http://www.webmd.com/food-recipes/healthy-eating-making-healthy-choices-when-you-eat-out

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The quotation for today is from William Londen     

"To insure good health: Eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life."

Love Your Heart, Valentine's Day, #heart tips

Happy Valentine's Day and National Heart Health Month Everyone. I've been reflecting on Valentine's Day and Heart Health and realize it would be fun to list an assortment of plant-based foods and lifestyle choices that are good for heart health.

1. Remember to eat plenty of non-gmo organic fruits and vegetables in a wide range of colors-greens, red, orange, yellow, and purple in their natural state. Purchase produce from a farmer's market, grow it in your own home garden, or shop at a market that supports Free Trade Products. Serve veggies raw or steamed. Flavor with herbs and spices instead of sauces and gravies.
2. Use legumes like organic lentils, beans, and whole unprocessed grains including barley, quinoa, spelt, oats, flax, millet, corn, brown rice, and organic whole grain wheat in stews, soups, roasts, and sautes.
3. Serve unprocessed protein sources like organic tempeh, organic tofu, leafy green vegetables, kidney beans, pinto beans, black beans, peanut butter, broccoli, collard greens, kale, as well as other nuts and seeds.
4. Add little or no sugar. It is likely to be genetically modified and turns to fat, which is a no-no for heart health.
5. Cook without salt, especially if you have high blood pressure. High blood pressure can lead to hypertension, a leading cause of heart attacks.
6. Serve fresh salads at least once or twice a day. Use a light dressing like lemon juice and a tablespoon of organic olive oil herbal blend instead of high caloric bottled dressings. Another option is to puree olives, an avocado, or raw cashews to top salads.

A healthy lifestyle includes exercise and sports, relaxation techniques and stress management, maintaining a network of love and support, and a plan to take special care of yourself.  

The choices you make (like to stop smoking), the food you eat, and love in your life enhances heart health. Love yourself and your heart. Eat well, be well, love well.

Here is a link to important information from WebMDHeart Attack Symptoms

The quotation for today is: "Love Makes the World Go Round."
Listen to the Theme from Carnival sung by Johnny MathisLove Makes the World Go Round

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