MEATLESS MONDAY/ Quinoa-Stuffed Peppers

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

Food Guide to Climate Change & Health

Environmental Working Group, an organization that focuses on the impact of environment on health, partnered with CleanMetrics, an environmental analysis firm, to perform a life cycle assessment of 20 types of meat, fish, dairy and vegetables to determine their carbon footprint ( impact on greenhouse gas emissions ). Lamb, beef, cheese, pork and farmed salmon generate the most greenhouse gases. With the  exception of salmon, they also have the worst environmental impacts because their production requires the most resources (chemical fertilizer, feed, fuel, pesticides and water ) and generates more manure, as well as negative health impacts. Meat, eggs, and dairy products that are certified organic, humane and/or grass-fed are generally less environmentally damaging and better for health. Plant-based foods such as broccoli, tofu, beans, tomatoes, and lentils, in addition to 2% milk or low fat milk, offered the greenest and healthiest choices.

Healthy Meatless Recipe: Quinoa-Stuffed Peppers 

              (adapted from Vegetarian Times )

This dish freezes well for future meals. Quinoa provides whole-grain goodness and a serving of protein.

Ingredients

• 1 medium onion, finely chopped (1 cup)
• 2 Tbs. olive oil
• 2 ribs celery, finely chopped (½ cup)
• 1 Tbs. ground cumin
• 2 cloves garlic, minced (2 tsp.)
• 1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
• 2 15-oz. cans diced tomatoes, drained, liquid reserved
• 1 15-oz. can black beans, rinsed and drained
• ¾ cup quinoa
• 3 large carrots, grated (1 ½ cups)
• 1 ½ cups grated reduced-fat pepper Jack cheese, divided
• 4 large red bell peppers, halved lengthwise, ribs removed

Directions

1. Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.

2. Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.

3. Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish.

4. Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving. Serves 8.

Enjoy and Bon Appetit!

Healthy Weekly Motivator: Focus on the Process Not the 

Outcome.

Instead of concentrating only on results, try setting process-oriented goals.  With weight loss, you can focus on outcome (losing five pounds, for instance) or process (such as making better decisions about food).
~Chris Carmichael ~

It is easy to get discouraged or lose sight of our goals when they feel overwhelming and unreachable. By focusing on the small steps, that when combined, help us to reach our ultimate goals, we can maintain our motivation and be encouraged by the many accomplishments along the way.

Are you struggling with excess weight that won't come off no matter what you try?

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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!

Do you have a meatless recipe you would like to share with us? Send it my way!

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

"

Even if you are on the right track, you'll get run over if you just sit there."

                                ~ Will Rogers ~