MEATLESS MONDAY

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

Power your life with plants for optimal wellness. That is what Sharon Palmer,R.D. encourages us to do in "The Plant Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today."She starts her book by highlighting the many benefits of a plant-based diet which include living longer, weighing less, having a healthy heart, protection from cancer, diabetes, neurological diseases, a healthy immune system, and helping the planet, among other things. She also takes you on a journey through every plant group, from protein-rich plants to grains, fruits, vegetables, and plant-based fats. You will learn the nutrients each group provides,as well as the unique health benefits they offer.

In Palmer's book,she guides you as you shift from an animal-base diet to one that is more plant-based. She takes you to the grocery store and explores your cupboards and refrigerator to ensure your kitchen is well-stocked for a plant-based life. Unsure of what to look for at the farmer's market or what to order when eating out? Don't worry! You will receive tips to help you through those situations at the end of each chapter. For example, "Buy three new vegetables that you normally don't purchase and put them on the menu within the next two days," or "Try substituting a whole plant fat, such as nut butter or mashed avocado, in place of refined oils in a favorite recipe today."

The book includes 75 delicious recipes for plant-base appetizers, salads, entrees, breakfasts, desserts,and more. if you are thinking of cutting out or simply cutting back on animal-based protein, "The Plant Powered Diet" is the right book for you. Give it a try and I am sure Palmer will help you go meatless one day for all three meals.

Healthy Meatless Recipe: Black Bean and Zucchini  Casserole  (adapted from The Vegetarian Family Cookbook ) Chilaquiles is a classic Southwestern casserole that layers soft corn tortillas with beans and cheese. The lively flavors make for a nice change-of-place main dish for an easy weeknight meal. Serves 8. Ingredients 1 1/2 tablespoons extra-virgin olive oil 1 cup chopped onion 1 medium green bell pepper, diced 28-ounce can crushed or pureed tomatoes 1 small fresh hot chile pepper, seeded and minced, or one 4-ounce can chopped mild green chiles 2 teaspoons chili powder, or more, to taste 1 teaspoon dried oregano 1 teaspoon ground cumin 16- to 20-ounce can black beans, drained and rinsed 1 medium zucchini, quartered lengthwise and thinly sliced 12 corn tortillas, torn or cut into several pieces 8 ounces cheddar-style nondairy cheese (Daiya is great with this ) Directions Preheat oven to 400 degrees. Heat the oil in a large saucepan. Sauté the onion until translucent. Add the green pepper and continue to sauté until it has softened and the onions are golden. Stir in the crushed tomatoes and seasonings, black beans, and zucchini. Bring to a simmer, then simmer gently for 5 minutes. Layer as follows in a lightly oiled 9-by 13-inch or 2-quart round casserole: Half of the tortillas, half of the tomato-black bean mixture, and half of the cheese. Repeat. Bake for 15 to 20 minutes, or until the cheese is bubbly. Let stand for 5 to 10 minutes, then cut into squares or wedges to serve. Stir in the crushed tomatoes and seasonings, black beans, and zucchini. Bring to a simmer, then simmer gently for 5 minutes. Layer as follows in a lightly oiled 9-by 13-inch or 2-quart round casserole: Half of the tortillas, half of the tomato-black bean mixture, and half of the cheese. Repeat. Bake for 15 to 20 minutes, or until the cheese is bubbly. Let stand for 5 to 10 minutes, then cut into squares or wedges to serve. Enjoy and Bon Appetit! Healthy Weekly Motivator: Drink To Your Health Decreased energy, headaches, and dizziness are all early symptoms of dehydration. Drinking an adequate amount of water can help you lose weight, improve the appearance of your skin, re-energize you, reduce the risk of serious health problems, and keep you performing at your best! This week, make an effort to increase your water intake. Stop at every water fountain you encounter for a drink, always try to have a bottle of water in sight, enjoy a tall glass with every meal and avoid caffeine and alcohol. To jazz things up, you can always add a squeeze of fresh lemon or a splash of fruit juice. Are you struggling with excess weight that won't come off no matter what you try? Do you wish you could have more energy and less stress in your daily life? Would you like to take charge of your health so you can feel as good as you did when you were younger? Do you know what you should be doing to feel and look better but would like someone to support you and hold you accountable for making those changes? I'm here to help! Working together with you, I will create a personalized program that will help you feel your best and reach your health goals.  I'll support you every step of the way to help you achieve lasting changes that will make you healthier and happier.  Take the first step and schedule a complimentary ½ hour health breakthrough session to find out how an integrative approach to health can help you. 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 LQ WELLNESS Professional Wellness Coach 973-383-0955 lisaquinnwc@embarqmail.com “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”                                                              ~Plato ~