Nearly 5 percent of Americans say they are completely vegetarian. 47 percent say they are semi-vegetarian. 50 percent are eating more fruits and veggies than they were 5 years ago! That's all the more reason to hold a tweet chat on vegetarianism! We're starting the chat in just a few minutes!!
Tons of great participants on today's chat - Whole Foods Market, Sweet on Veg, No Meat Athlete, Cleveland Clinic - CSPI - too many to name!
Our first recipe of the day!
Katie Downes, registered dietician and nutritionist with the Visiting Nurse Service of New York whipped up an awesome sounding Quinoa Salad with Tomatoes, Cucumber and Feta. Check out the recipe:
• 1 cup uncooked quinoa
• 2 cups water
• 1 pint cherry tomatoes, cut in half
• 1 cucumber, diced
• 1/4 cup feta cheese
• 3 Tbs extra-virgin olive oil
• 3 Tbs red wine vinegar
• ¾ tsp dried oregano
• ¼ tsp black pepper
1) Soak quinoa in warm water for 10 minutes, rinse.
2) Combine quinoa and water in medium sauce pan and bring to a boil, cover and cook until all water is absorbed, 15 – 20 minutes.
3) Fluff quinoa with fork and transfer to a bowl to cool.
4) Add tomatoes, cucumber and feta cheese, stir to combine.
5) In a separate bowl whisk together oil, vinegar, pepper and oregano.
6) Pour dressing over salad and stir to combine.
Meal suggestion: Serve salad over mixed greens and top with a sliced hard-boiled egg.
Downes says to serve this over mixed greens with a sliced hard boiled egg. Yum! It’s nice to know that that eating veggie doesn’t have to be blah. Be adventurous! Downes says you’ve got to try new fruits and vegetables and new ways of preparing them.
Hey Cruciferous Crusaders, this is a can’t miss cauliflower recipe from Cleveland Clinic Wellness
Makes 8 Servings – Serving Size: ½ cup
1 Cauliflower – small florets
1 teaspoon Salt
3 tablespoon Extra Virgin Olive Oil
½ teaspoon Chili Powder
1 teaspoon ground Cumin
½ teaspoon Turmeric
1 tablespoon Garam Masala
½ cup Walnuts – toasted, course ground
Pinch Cayenne Pepper
3 tablespoon Tomato Paste
1 ½ cup Vegetable Stock
In small bowl combine ½ teaspoon Chili Powder, 1 teaspoon ground Cumin, ½ teaspoon Turmeric, 1 tablespoon Garam Masala, a pinch Cayenne Pepper and set aside. In large sauté pan add oil, swirl to cover bottom then add cauliflower and toss. Sprinkle with salt, toss and mix well. Continue to toss, stir and agitate frequently until cauliflower becomes golden brown (takes about 15-18 minutes) and remove. To the hot pan add combined spices, lightly toast in pan (about 10 seconds), and add vegetable stock to prevent spices from over toasting, add tomato paste and mix well. Add cauliflower, toss, and sauté 2 minutes. Add course ground walnuts, mix well, remove and spread on flat pan, allow to cool 10 minutes, place in bowl and serve.
Mary Hartley, Diets in Review’s resident registered dietitian and nutritionist says that a well-planned vegan diet can provide health benefits, but a haphazardly chosen vegan diet can be a health handicap. And Cynthia Sass, another top RD tells us that she sees people who call themselves vegan who never eat a fruit or a vegetable. Being a junk food vegan is not the healthy way to go!
The folks at Whole Foods, offer these tasty tips for pumping up the volume on taste for your veggie dishes:
• Brush vegetables with Dijon mustard before grilling, or finish with a drizzle of balsamic vinegar for a tangy flavor.
• For a gourmet twist, scatter chopped, toasted nuts and finely chopped shallots over vegetables before serving.
• A little zest goes a long way—add fresh lime, lemon or ginger to boost flavor.