"How we eat determines, to a considerable extent, how the world is used.”
-Wendell Berry

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The health benefits of switching to a more plant based and vegetarian diet are well established – both in terms of preventing disease, and contributing to good health and well-being. Some see a vegetarian diet as a means of healthy weight control – or as a means of saving money on their grocery bill. Others choose vegetarian for “green” and “sustainability” reasons because plant- based foods are better for the earth and the environment - leaving a smaller “eco” footprint (conserving land resources, reducing greenhouse gases, requiring less energy to produce) than meat production.

Meatless Monday (www.meatlessmonday.com), a national health campaign to help Americans prevent disease (heart disease, stroke, diabetes and cancer) through changes in diet and lifestyle, suggest that going meatless just one day a week can have significant health benefits - reducing fat intake by about 15% - the target reduction in fat set by the US Surgeon General. They recommend trying Monday - the start of the week – as a good time to focus on personal health improvement. You can even sign up for the Meatless Monday e-mail tips and delicious meatless recipes. You’ll find these in your inbox every Monday, of course!

Meatless Monday sees a growing interest in a plant-based and flexitarian diet largely due to the well-established connection between eating a healthy, low fat diet and better health. Also known as part-time, meat-eating vegetarians, “flexitarians” regularly incorporate meatless and plant-based meals and dining into their diet. Whether you are changing to a vegetarian diet or simply adding more plant based foods and fruits and vegetables into your diet, there are many healthy and delicious recipes, resources and options. Be adventurous. Check out our tips on adding veggie and plant-based nutrition into your diet!

• Start small…by adding one meatless meal a week to lower saturated fat by 15% for a health benefit. Try Mondays! Sign up to receive Meatless Monday weekly tips and recipes by e-mail at www.meatlessmonday.com.
  
  
• Planning and Variety are Key to Vegetarian Eating
  Eat a variety of vegetarian and plant-based foods for good health and nutrition. While the benefits of a more plant-based diet – adding fruits, vegetables, seeds, and legumes is clear - be sure to consult with a registered dietician or nutritionist if you are considering shifting to a completely plant-based diet. Vegetarians should be careful that nutritional requirements for protein, calcium, vitamins D and B12 and omega-3 are met – especially children or teens given their nutritional needs for growth and development.
  
  
• Spice it up! Use your favorite spice to enhance the flavor of the tofu or meatless substitute.
  Sauté the tofu in your favorite sauce – try San-J Tamari Peanut Sauce or your favorite marinade. Serve over Asian noodles or brown rice, and vegetables – add your favorite spices too!
  
  
• Try making your favorite traditional recipes meatless – be adventurous and experiment! Use meatless protein substitutes in place of meat.
  
  Here are some high protein meatless options you can use in your next recipe!
  
  Tempeh (41 gm in 1 cup) – a fermented food made of cooked soybeans has a firm texture and mild nutty flavor, which can be sliced or cubed and marinated, and shaped into burgers.
  
  Seitan (pronounced “SAY-tan”)(about 31 gm in 3 oz.) – spongy food made from wheat flour, known as gluten in the US. Seitan is a low fat, high protein, firm-textured meat substitute that can be cooked like a cutlet, roast, meat loaf or hamburger.
  
  Beans (about 14 gm in 1 cup) –Try new recipes with kidney, garbanzo (chick peas), black, white and navy beans.
  
  Tofu (11 gm in 4 oz.) –Tofu is a good source of soy protein – try spicing it up as it absorbs flavors well.
  
  Textured Soy Protein or Veggie Burger/Ground (about 13 grams in 1 patty) – Textured vegetable protein is defatted soy flour processed and dried to create a substance with meat-like texture. Substitute in your favorite traditional recipe or try a new vegetarian meatless entrée.
  
  *Source For Meatless Protein Data: USDA National Nutrient Database for Standard Reference.
  
• Share favorite vegetarian recipes or subscribe to a magazine such as Vegetarian Times, which features vegetarian recipes and tips. Looking to stay slim and manage weight? Check out delicious low fat, diet friendly vegetarian meals and entrees – free gift with trial subscription to Vegetarian Times Magazine.
  
  
  
  
• Share favorite meatless recipes with friends or check out these delicious meatless recipes for Soy Crepes, Tempeh “Chicken” Salad, Mighty Meatless Meatloaf and Lemon Soymilk Pudding. Click here for FREE Healthy Meatless Monday Meals and Recipes Made Easy download and printable PDF courtesy of Mambo Sprouts and Meatless Mondays. Download Now!