Meatless Monday:Remove the Junk Food Along with the Meat This Week

One Step At a Time...

You Can Go Meatless

For All Three Meals

While selecting your Meatless Monday recipe, it may seem very simple to change your everyday meals for fast food, instant meals or a frozen dinner. Unfortunately, these options present many of the same health problems as excessive meat consumption, so you would still be increasing your risk of heart disease, stroke and obesity.

As stated in the USDA's report, Assessing the healthfulness of Consumers' Grocery Purchases, our rates of refined grain, fat, sugar, beverage, and frozen food consumption are all much higher than they should be, while our intake of whole grains, fruits, vegetables and legumes is significantly lower than recommended.

Instead of swapping meat out for unhealthy convenience food this week, add fresh fruits, vegetables, beans, and whole grains to your diet. Yes, it does take time and planning but your body will thank you. You will not only improve your nutrition profile,you may find that you will prefer the healthier option.What do you have to lose?

Today's meatless recipe does take time to prepare but the work can be done ahead of time and it is definitely worth the effort. This is the perfect recipe for adding more vegetables to your diet as the tart is loaded with fresh roasted vegetables. You can swap vegetables in the recipe to ones you may enjoy more or the ones in season.

Healthy Meatless Recipe:

Ottolenghi's Very Full Roasted Vegetable Tart

(Adapted from Plenty)

Ingredients:

1 red bell pepper

1 yellow bell pepper

5 tablespoons extra virgin olive oil

1 medium eggplant, cut into 1-inch dice

1 medium sweet potato , peeled and cut into ½-inch dice

1 medium zucchini, cut into ½-inch dice

2 medium onions, cut in half and then cut in thin wedges

2 bay leaves

1 purchased or home-made pie

8 fresh thyme sprigs, picked

4 ounces Ricotta cheese

4 ounces Feta cheese

8 cherry tomatoes, halved

3 large eggs

1 cup half and half

sea salt

freshly ground black pepper

Instructions:

• Preheat oven to 450 degrees F . Cover a large baking sheet with foil.
• Cut peppers in half and discard seeds and stem. Drizzle with a bit of olive oil and place on one side of the prepared sheet pan.
• On the opposite side of the baking sheet, combine the eggplant with 4 tablespoons of the olive oil and season generously with sea salt and freshly ground black pepper. Roast for 12 minutes, then add the sweet potatoes to the eggplant and stir to combine. Roast for another 12 minutes, then add zucchini, return to oven and roast 12 more minutes. After a total roasting time of 36 minutes the peppers should be charred in places and the other veggies golden and quite fragrant. Remove from oven and immediately cover the peppers with foil. Once the peppers are cool, the skin will easily slip off. Remove the skins and cut into 1″ pieces.
• While the veggies are roasting, heat the remaining tablespoon of olive oil in a sauté pan over medium heat. Sauté the onions with the bay leaves and a half teaspoon of salt for 25 minutes, stirring occasionally, until golden brown, soft and sweet. Discard the bay leaves and set aside.
• Reduce oven temperature to 375 degrees F . Line a 11-inch shallow tart pan (or a 9-inch deep tart pan) with pastry crust. Blind-bake the crust by lining it with parchment paper, then fill with dried beans or rice. Bake for 15 minutes, lift out the paper and beans (or rice), and bake for another 5-8 minutes or until light golden brown. Remove and allow to cool for 10 minutes.Blind baking keeps the crust from shrinking and eliminates a soggy crust in the finished tart.
• Spread the onions over the bottom of baked tart crust, then top with roasted vegetables. Scatter with half the thyme and dot with small chunks of both cheeses, then the tomato halves, cut-side up. Whisk the eggs and cream with a half teaspoon salt and a few grinds of pepper, and pour into the tart; the tomatoes and cheese should remain exposed. Scatter the remaining thyme on top. Bake for 35–45 minutes, until the filling sets and turns golden. Rest for at least 10 minutes, then remove the tart from pan. Serve warm or at room temperature. Garnish with fresh herbs, if desired.

                                     

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Improve Your Workplace Communication

• Be friendly and positive: Given the amount of time we spend with coworkers throughout the week, getting along will greatly influence communication. Make yourself approachable by keeping a positive attitude and remaining friendly with those who work with you. Be conscious of the feedback you are giving others and be aware that if you are happy and appreciate the people around you, then workplace communication will be strengthened.
• Listen: There is a big difference between hearing and listening and it can make or break a conversation. Listening is a demonstration of respect. Taking the time to listen can create positive connections, while poor listening skills often can result in misunderstandings and miscommunications. You can demonstrate to someone that you are listening with engaged body language or the use of statements of reflection or summary, which let a person know you are hearing him.
• Know when to meet face to face, pick up the phone, or send an email: Personal contact is very important because body language can greatly enhance communication. When personal contact is not possible, the next best way to connect is to pick up the phone. While the convenience and ease of email fits well with our hectic work environments, it can be misinterpreted. Be conscious of how your email reads and of times when it would be more appropriate to pick up the phone or schedule an in-person meeting to discuss a situation.
• Common courtesies: Don’t take common courtesies for granted as they demonstrate respect and let others know you care. Saying such things as “thank you” and “would you please” can make a big difference.
• Be receptive: Don’t make assumptions or be quick to judge or criticize; be open to what others are saying.
• Learn when to say no: The art of saying "no" is a valuable skill and a key to good workplace communication.

                                                              

Have a great week everyone and remember a better tomorrow starts with what you eat today!

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

Wishing you health and wellness from the inside out,

Lisa

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“When you choose to be pleasant and positive in the way you treat others, you have also chosen,in most cases, how you are going to be treated by others.”

~ Zig Ziglar ~