Meatless Monday Recipes – Week 7 NWH

Chilled Peanut Noodle Salad

Northern Westchester Hospital provides this lunch recipe on their website along with other healthy recipes.

Ingredients:

  • 12 ounces dried, whole-grain spaghetti
  • 1 cup frozen, shelled edamame (green soybeans) (thawed)
  • 1/2 cup creamy, low-sodium peanut butter
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons soy sauce (lowest sodium available)
  • 1 minced, peeled
  • 1/2 teaspoon garlic powder
  • 1 medium avocado (halved, pitted, diced)
  • 1 cup shredded carrots
  • 1/2 medium English, or hothouse, cucumber, diced
  • 2 tablespoons toasted sesame seeds

Directions:

  • Prepare the pasta using the package directions, omitting the salt. During the last minute of cooking, stir in the edamame. Reserve 1/4 cup pasta cooking water. Transfer the pasta mixture to a colander. Run under cold water to stop the cooking process. Drain well. Transfer to a large serving bowl.
  • In a small bowl, using a fork, whisk together the peanut butter, sesame oil, soy sauce, gingerroot, and garlic powder. Whisk in the reserved pasta water until combined.
  • Pour the sauce over the pasta. Stir together using tongs.
  • In a small bowl, gently stir together the avocado, carrots, and cucumber.
  • Sprinkle the sesame seeds over the pasta. Top with the avocado mixture.

Nutrition Facts: 1 1/2 cup serving size; 8 servings

Calories: 348

Protein: 13 g

Fat: 2 g

Carbohydrates: 41 g

Sodium: 144 mg

Courtesy of American Heart Association

Meatless Monday Recipes

Tried and True Recipes from B2020 Meatless Monday Committee Members

Notes from the Becker Family

photo from Elena Becker

Indian Influenced Lentil Soup

This lentil soup is a favorite in our house and the South Asian influence adds interest to what can sometimes feel like a tired standby.  If the forecast is snow and I dread the thought of traipsing to the grocery store, I’ll pull out my heavy cast-iron pot, prepare the ingredients in 30 minutes and let it simmer away.  The recipe is forgiving and if dried lentils are a standby in your pantry, can be made without much forethought.  I’ve used peeled and cubed apples in lieu of sweet potato and in a pinch,

dried ginger can be used as a substitute for fresh.  If ginger is an item used infrequently, purchase a large piece, peel it and place it in the freezer in a zip-lock bag.  When needed, pull it out and grate the frozen ginger into your into your recipe.  It will provide a more pungent and flavorful alternative than the dried version.

Serve this dish with your favorite crusty bread and a hearty salad and you’ll wish for more snow days! Click here for the Becker’s Indian Influenced Lentil Soup recipe.

Spinach Pot Pie

photo from foodnetwork.com

This spinach pie is a riff on an Ina Garten recipe that uses phyllo dough to top it off.  It is gorgeous, but really, who has time to mess with phyllo dough on a week day?  My version uses either a simple biscuit dough or (even easier) a package of croissant dough. I’ll often serve this with a simple carrot-ginger or Southwestern pumpkin soup as an appetizer.  The colors of these pairings are beautiful and will brighten any table. Click here for the Becker’s Spinach Pot Pie recipe.

 

 

photo by Elena Becker

Becker Bismarck

A Bismarck, also known as a Dutch Baby, is essentially a giant pancake that bakes in the oven and rises like a popover.   Traditionally it is served as a breakfast dish, but my boys love it for dinner.  If there happens to be any left over, which is a rare occurrence, I slice it like pie and send it off to school the next day in their lunch boxes.  The best part is that it can be prepared in one bowl! Click here for the Becker’s Bismarck recipe.


Notes from the Blachar Family

With three kids, and one who decided to become a vegetarian a few years ago, the Blachar Family has tried out a lot of family-friendly vegetarian recipes. Here are some of their favorites.

Smoky Sweet Potato & Black Bean Casserole

This was a BIG hit in our family. I added 2 teaspoons of chipotle peppers in adobo sauce. They ate it with avocado and happily had the leftovers for lunch in a quesadilla.

Click here for the Blachar’s Smoky Sweet Potato & Black Bean Casserole recipe.

Baked Southwestern Egg Rolls

This recipe can be served as an appetizer but we usually have it for dinner with some rice and a vegetable.

It can be prepared the night before and then baked the next day.

YUM!

Click here for the Blachar’s Baked Southwestern EggRoll recipe.


Notes from the Farr Family

Kale, Cannellini Stew with Farro

photo from bhg.com

Olivia Farr, co-chair of Bedford 2020’s Food and Agriculture Task Force has been inspired to eat vegetarian since we first set out to run this 12 week campaign. Farro is a gluten free grain that gives a heartiness to this stew, and it’s easy to make in the slow cooker!

Meatless Monday Recipes Week 3

Run by the local Sinapi family, Sinapi’s Pizza Rustica of Bedford Hills serves up full menu of delectable Italian food, caters and delivers! Here are a couple of popular vegetarian dishes they have shared for our Meatless Monday recipe collection.

Sinapi’s Eggplant Parmigiana

Ingredients

For the sauce:

  • 1/4 cup extra virgin olive oil
  • 1 onion peeled, halved and diced
  • 2 or 3 cloves of garlic
  • salt and pepper
  • 3 cans (28 oz) of San Marzano whole plum tomatoes

Eggplant:

  • 2 medium eggplants, washed and cut into 1/2 inch round or cut lengthwise 
  • 1/2 cup of flour
  • black pepper
  • 5 large eggs
  • 3 tablespoons of milk
  • 4 cups of breadcrumbs
  • 1 tablespoon of dry oregano and fresh or dried parsley
  • vegetable oil for frying as needed about 1/2 to 2 cups
  • 1 and half pounds of mozzarella cheese cut into thin slice or use shredded mozzarella
  • 1/2 cup of grated cheese 

photo from Bon Appetit

Directions

For the sauce:

Heat olive oil over medium high heat in a sauce pan.  Add onion and garlic and season with the salt and pepper.  Cook until the onions become translucent, about 3 to 5 minutes.  Add the canned tomatoes.  Use a wooden spoon to break up some of the whole tomatoes and cook for about 10 to 15 minutes.  Taste for seasoning and add more salt if needed.  If it’s to acidic add  a tablespoon of sugar. Set aside to cool down.

For the Eggplant:

You can cut the eggplant into rounds or lengthwise and place them in a single layer on baking sheets.  Sprinkle with salt on both sides of the slices.  This draws the liquid and bitter out of them. After about an hour tap them dry with a kitchen towel.  This step is optional and you don’t have to salt them.  

Place flour in a bowl and season with the salt and pepper.  In another bowl, whisk together the eggs and milk and season with salt and pepper.  In the third bowl add the breadcrumbs and season with oregano and fresh parsley.  If you use seasoned breadcrumbs, then you don’t need to add the oregano and parsley. 

Dip each eggplant slice in the flour and shake off the excess flour, then dip into the egg mixture and then into the breadcrumbs coating both sides well. Arrange them in single layers on baking sheets.

In a large frying pan, pour enough oil to fill  1/2 inch of the bottom of the pan.  Heat the oil until it begins to smoke lightly.  Add a single layer of the eggplant into the pan.  Cook the until they are golden brown, about 2 minutes on each side.  Remove from the oil and transfer to a baking sheet fitted with paper towels so the eggplant can drain as the others cook. Remember to add more oil if needed and also make sure that the oil comes back up in temperature to fry again. 

Preheat the oven to 350 degrees.

To assemble

In a baking dish, spoon about 1/4 of the tomato sauce on the bottom.  Top with a layer of the fried eggplant, overlapping them slightly in order to fit in the dish. Top with the mozzarella slices.  Sprinkle some cheese.  Spoon sauce and repeat the layering 2 more times or more if needed.  End with the remaining mozzarella.  Press the layers down firmly into the dish once assembled.  Place the dish in the top part of the oven and cook until the cheese is melted and bubbly, about 35 minutes.  Remove from oven, let it sit for a good 5 minutes and then serve.

 

Sinapi’s Stracciatella Soup

(using vegetable stock)

photo from Martha Stewart

Ingredients for the stock

  • 1 large onion
  • 2 celery stalks
  • 2 large carrots
  • 3 or 4 of garlic cloves
  • 8 springs of fresh Italian flat leaf parsley
  • 6 springs of fresh thyme
  • 2 bay leaves
  • 1 teaspoon of salt
  • 2 quarts of water

Directions

Chop scrubbed vegetables into about 1 inch chunks or larger.

Heat oil in a stock pot, add onion, celery, carrots, garlic, parsley, thyme, and bay leaves.  Cook over high heat or about 5 to 10 minutes, stirring frequently.  Once the onion is translucent, add salt and water and bring to a boil.  Lower the heat and simmer uncovered for about a half hour.Strain and discard the vegetables.

Ingredients for the Stracciatella Soup

  • The strained vegetable stock
  • 2 large eggs
  • 2 tablespoons of grated cheese
  • 2 tablespoons of chopped flat leaf parsley
  • 1 cup of lightly packed spinach leaves, cut in strips or a box of frozen chopped spinach
  • salt and pepper to taste

Directions

Bring the broth to a boil. Once it begins to boil lower to medium heat.  In a seperate bowl, whisk the eggs, cheese and parsley to blend.  While stirring the broth in a circular motion, slowly pour the egg mixture to the broth for about a minute. Stir in the spinach, add salt and pepper  if needed. Let it cook for about another 5 minutes and you’re ready to serve.

Meatless Monday Suggested Reading

Interested in learning more about eating or cooking a plant-based diet? Check out some of these suggested reads and let us know if you have more suggestions to add to this list.  Your local libraries have vegetarian cookbooks as well! Also, if you want to start a discussion group about any of these (or others), let us know!

 

For teens, check out:
Omnivore’s Dilemma: Young Reader’s Edition and
Smart Girl’s Guide to Going Vegetarian.
For kids, take a look at this great selection of books starring veggies!

 

VB6: Eat Vegan Before 6:00 to Lose Weight and Restore Your Health . . . for Good by Mark Bittman 

“If you’re one of the millions who have thought of trying a vegan diet but fear it’s too monotonous or unfamiliar, VB6 will introduce a flexible way of eating that you can really live with for life.”

 

 

 

The Reducetarian Solution: How the Surprisingly Simple Act of Reducing The Amount of Meat in Your Diet Can Transform Your Health and the Planet

Brian “Kateman, the founder of the Reducetarian Foundation, presents more than 70 original essays from influential thinkers on how the simple act of cutting 10% or more of the meat from one’s diet can transform the life of the reader, animals, and the planet.”

 

 

The Omnivore’s Dilemma: A Natural History of Four Meals by Michael Pollan

“What should we have for dinner?” To one degree or another this simple question assails any creature faced with a wide choice of things to eat. Anthropologists call it the omnivore’s dilemma. Choosing from among the countless potential foods nature offers, humans have had to learn what is safe, and what isn’t–which mushrooms should be avoided, for example, and which berries we can enjoy. Today, as America confronts what can only be described as a national eating disorder, the omnivore’s dilemma has returned with an atavistic vengeance.”

 

MeatLess: Transform the Way You Eat and Live — One Meal at a Time  by Kristie Middleton

MeatLessoffers concrete rationale and easy steps for reducing animal products. Kristie Middleton, senior food policy director for The Humane Society of the United States, shares inspirational stories from people who’ve lost weight, reached their health goals, helped animals, and improved their environmental footprint through plant-based eating.”

 

Click here to see our newsletter archive for more tips and resources, recipes and more!

Meatless Monday Recipes – Week Two

Did you know that during WWI and WWII millions of Americans participated in “Meatless Monday” as part of the war effort?

In 2003, a health advocate named Sid Lerner, in association with the Johns Hopkins Bloomberg School of Public Health’s Center for a Livable Future, reintroduced Meatless Monday as a public health awareness campaign.

“With the average American eating as much as 75 more pounds of meat each year than in generations past,” Meatless Monday’s message of “one day a week, cut out meat” is a way for people to do something good for themselves and for the planet.

The Meatless Monday campaign office in NYC have provided us with great resources and information. They also connected us with researchers at the Center for a Livable Future who will collect data from participants and measure the impact of our unique community-wide effort!  If you have not already taken the pre-campaign survey, please click here.

If you are looking for resources in addition to those Bedford 2020 is sharing with you weekly, visit MeatlessMonday.com where you will find more information, recipes and free resources for restaurants, schools or other institutions who may want to adopt Meatless Mondays.  You may want to subscribe to their weekly newsletter as well!

Here are a couple simple and delicious looking recipes we found on MeatlessMonday.com.

Hearty Italian Minestrone

The cannellini beans give this traditional Italian soup fiber and protein. An easy weeknight dinner that makes great leftovers, this hearty soup is a great way to eat your vegetables on a cold winter night. This recipe comes to us from Kristie Middleton‘s book, MeatLess: Transform the Way You Eat and Live—One Meal at a Time, courtesy of De Capo Press.

Serves 4 to 6

  • 2 tablespoons extra virgin olive oil
  • 1/2 medium yellow onion, diced
  • 1 clove garlic, minced
  • 1 15-ounce can diced tomatoes in juice
  • 2 carrots, chopped
  • 1 medium zucchini, chopped
  • 5 cups low sodium vegetable broth
  • 1 teaspoon salt
  • 1 teaspoon ground pepper
  • 1 cup alphabet, macaroni, or other pasta
  • 1/2 bunch kale, torn into bite-size pieces
  • 1 15-ounce can cannellini beans, rinsed, and drained
  • 2 tablespoons tomato paste
  • 1 teaspoon fresh thyme leaves or 1/2 teaspoon dried
  • 1 tablespoon chopped fresh basil or 1 teaspoon dried
  • Chopped fresh basil or a sprig of parsley for garnish

In a large stockpot, saute onion in olive oil on medium heat until translucent, about 3 minutes. Add garlic and continue to cook for another minute.

Add tomatoes, carrots, zucchini, broth, salt, and pepper. Bring to boil. Add pasta and cook for 7 to 9 minutes until al dente. Stir in kale, beans, tomato paste, thyme, and basil. Simmer for 5 minutes more.

Garnish with more chopped fresh basil or a sprig of parsley.

PRO-TIP: Ladle soup into individual containers, allow to cool, seal containers, and freeze for up to three months for easy work lunches or quick homemade dinners!

Pumpkin Galette

The term galette describes a rustic looking, free-form tart. While often filled with fruit and served as a dessert, galettes also make for a show-stopping, savory meatless entree, perfect for entertaining. This pumpkin and cheese combination is sure to be a crowd pleaser. This recipe comes to us from Slaveya of Mummy’s Fast and Easy.

Note: if you want to make this more quickly, use a pre-made pie crust or puff pastry sheet.

Serves 6-8

  • 10.5 oz. flour (about 2 1/2 cups)
  • 1 cup yogurt
  • 7 oz. cooked pumpkin, cut roughly into chunks (look for frozen pumpkin or butternut squash chunks to save time)
  • 3 eggs, beaten
  • 7 oz. feta cheese
  • 3.5 oz. cheddar cheese, grated
  • 5 oz. butter, melted
  • salt
  • olive oil
  • pumpkin seeds (optional)

Preheat the oven to 390º F.
To make the dough – combine the flour, butter, yogurt and a pinch of salt.
Mix well and place in the fridge for 30 minutes.
Meanwhile, combine the eggs, feta and cheddar cheese.
Grease a baking tray and layer the dough, leaving extra dough on the sides so you can half wrap the galette.
Pour the cheesy egg mixture.
Arrange the pumpkin and drizzle with some olive oil. Sprinkle salt.
Wrap the galette and bake in the oven for about 30 minutes or until ready.
Top with pumpkin seeds (optional).

Click here to visit our Meatless Monday archive.

Meatless Monday TED Inspiration

Sometimes you need a little inspiration! Check out these TED Talks to help you motivate and commit to Meatless Mondays. Maybe you’ll share one of these with a friend who may want to learn more about why to take the pledge to join our 12 week campaign!

Reduce Your Carbon Foodprint One Day a Week

Check out this short film with Paul, Stella and Mary McCartney, Woody Harrelson and Emma Stone encouraging everyone to give up meat One Day a Week (which is also the name of the film).
There are some beautiful images in the beginning, but you want to skip to the “meat” of it, he starts talking about animal agriculture at 2:45.

In One Day a Week, Paul McCartney states:

“Perhaps it’s time to ask ourselves the question, ‘what can I as an individual do to help?’ Well, there’s a simple but significant way to help protect the planet and all its inhabitants, and it starts with just one day a week. One day without eating animal products can have a huge impact in helping maintain that delicate balance that sustains us all.”

Support our local Partners and if you have not already, take the pledge and give up meat one day a week with Bedford 2020 for 12 weeks!

To read more about Meatless Mondays, see our Week One Recipes and Featured Partner.

Support our Meatless Monday Partners

(lists in formation — click here to request to be a partner!)

Quinoa veggie burger at Crabtree’s Kittle House

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