MEATLESS MONDAY

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

3 Reasons To Cut Down On Meat

Take a pass on eating meat just one day a week ( meaning none at breakfast, lunch, or dinner ) and you will reap these excellent benefits:

1. Better Health. Animal foods, especially red meat, are among the largest sources of saturated fats in our diet. Eliminating meat... beef, pork, lamb, poultry... one day a week can reduce your risk of dying from heart disease and some cancers. What's more, "cutting down on meat encourages people to eat more vegetables," says Marion Nestle, a professor of nutrition, food studies, and public health at NYU. Adding a serving of produce to your diet each day (approx. 1/2 cup ) may lower your risk of heart disease by 4% and your risk of stroke by 6%. 
2. More Money In Your Pocket. Consuming less meat boosts your bottom line. The average cost of a pound of sirloin is $6.20 compared with 90 cents for a 15 ounce can of beans, according to U.S. Dept. of Agriculture. If a family of four replaces a steak dinner ( $9.30 for 1 1/2 pounds) with a fresh bean and vegetable salad ( $1.80  for two cans of beans) once a week, they will save $7.50. After a year, that's an extra $390.
3. A Greener Planet. The livestock industry creates almost a fifth of all greenhouse gases and takes up 30% of the earth's usable land, according to a United Nations report. ( vegetables and other produce don't even come close.) Eliminate 1 1/2 pounds of meat (approx what a family of four eats for dinner) once a week, says Gidon EShel, a professor at Bard College, "and you'll get almost the same benefits as trading in a standard sedan for an ultra-efficient Prius hybrid.

Healthy Meatless Recipe: Spinach Loaf ( courtesy of Giada De Laurentiis and sent in by Briana Quinn )

Ingredients

• 2 tablespoons unsalted butter, at room temperature, plus extra for greasing the pan
• 3 large eggs, at room temperature, beaten
• 1 cup whole milk
• Four 3/4-inch-thick slices rustic bread, crusts removed, torn into 1-inch pieces
• 1 small onion, chopped
• 1 1/2 teaspoons kosher salt
• 1 teaspoon freshly ground black pepper
• 3 pounds spinach leaves
• 1 cup grated Parmesan
• 1/2 teaspoon ground nutmeg
• 4 hard boiled eggs, peeled

Directions

Place an oven rack in the center of the oven. Preheat the oven to 375 degrees F. Butter a 9-by-5-inch nonstick loaf pan. Line the bottom of the pan with parchment paper. Set aside.

Place the eggs and milk in a large bowl. Add the bread and stir to combine.

Heat the butter in a large, high-sided skillet over medium-high heat. Add the onion, 1 teaspoon of the salt and 1/2 teaspoon of the pepper and cook until soft, about 6 minutes. In batches, add the spinach and cook until wilted, about 15 minutes. Drain in a colander. Press gently on top of the spinach to release excess moisture. Set aside to cool slightly. Transfer the spinach mixture to a food processor and blend until smooth. Pour the spinach into the bowl with the bread mixture. Add 3/4 cup of the Parmesan, the remaining salt and pepper and the nutmeg. Stir until smooth.

Spread half of the mixture on the bottom of the prepared pan. Lay the hard boiled eggs, end-to-end, in a line along the center of the spinach mixture. Add the remaining spinach mixture on top and press gently. Sprinkle the remaining Parmesan on top and bake for 1 hour. Cool 15 minutes, then run a thin metal spatula around the edges of the pan to release the loaf. Invert the loaf onto a cutting board, remove the parchment paper, and cut into slices.

Enjoy and this recipe will serve 6 - 8.

Healthy Weekly Motivator: De-Clutter, De-Stress

It's easy to feel overwhelmed when you're surrounded by clutter; it's just one more reminder of what needs to get done. However, taking the time to clear and organize even one space in your life can do wonders for improving your mood and reducing your stress!

Try your hand at a bit of spring cleaning this week. Start small by tidying up one area, like your desk or dining room table. Gaining control over part of your domain can help you feel accomplished and give you more space to get work done!

Have a great week everyone and remember a better tomorrow starts with what you eat today!
Send me your favorite meatless recipe so we can share with all!    

Wishing you health and wellness from the inside out,

Lisa

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

“Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet.” 
                                     ~ Albert Einstein ~