Meatless Mondays

Steve Pernetti didn't intend to be a vegetarian.

The owner of Iowa City's Fair Ground Café and Howling Dogs Bakery, Pernetti was a follower of the Atkins diet, which traditionally includes a lot of protein and few carbohydrates.

“I was on the other end of the spectrum,” he says.

Eventually, he reduced the amount of meat he was consuming for other Atkins-approved foods.

“I started feeling better, so I decided to cut out red meat,” he says.

Chicken and pork followed, and then fish made the cut.

“And lo and behold, I'm a vegetarian,” Pernetti says.

That was about three years ago. While Pernetti may consume meat on occasion, he's happy with his diet, especially the impact it's had on his health.

“It's a pretty easy way to lower your cholesterol and maintain your weight,” Pernetti says.

Adopting a vegetarian lifestyle may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease and diabetes, but it is a regimen that doesn't mesh with everyone. That's why the Meatless Monday movement promotes eating vegetarian just once a week.

Meatless Monday can be traced back to World War I, when the U.S. Food Administration introduced “Meatless Monday” and “Wheatless Wednesday” to encourage families to reduce consumption of key staples to aid the war effort. It was revived during World War II and beyond to help feed war-ravaged Europe.

Meatless Monday's revival was launched by health advocate Sid Lerner in 2003. Lerner saw the prevalence of preventable illnesses associated with excessive meat consumption and introduced Meatless Monday as a public health awareness campaign.

Twenty-four countries participate, says Cherry Dumaual, public relations and partnerships director at Monday Campaigns. “The goal is to help you reduce your meat consumption by 15 percent in order to improve your personal health and the health of the planet. It's easy because it's only one day a week, but there are so many benefits for making this one change to your diet.”

“Think of it as working out,” Pernetti adds. “Let's say you exercise one or two days a week, but wish you went to the gym five or seven days a week. Yes, that's preferable, but one or two days of exercise are better than none.”

Visit the Meatless Monday Website at www.meatlessmonday.com for more information, including recipes and lists of restaurants participating in the movement.

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Spiced Potatoes with Lentils & Barley

• 1 cup pearl barley, soaked and drained
• 1 tablespoon olive oil
• 1 ¼ pound new potatoes or other small waxy potatoes, scrubbed
• 2 garlic cloves, diced
• 1 red chili, diced
• 2 teaspoons Cajun spice mix
• 1 cup dried brown lentils, rinsed
• 2 ½ cups low sodium vegetable stock
• Zest of 1 lemon
• Juice of 1 lemon
• 1 cup peas, fresh or frozen and thawed
• ½ cup parsley, roughly chopped

Pre-soak the barley before you start cooking by placing in water and setting aside in the fridge for at least 2 hours.

Bring 1 ½ cups unsalted water to a boil over medium-high heat. Add the lentils and keep at a rolling boil for 2 minutes. Turn heat down and simmer uncovered for 10-25 minutes more. Cooking time will depend on how old the lentils are so taste often and simmer until lentils have reached desired tenderness. When lentils are tender, remove from heat and season with salt to taste. Set aside.

Heat a little olive oil in a large fry pan over medium-high heat. Add the garlic and chili if using. Cook for 1-2 minutes, or until garlic begins to soften.

Add the whole potatoes and sprinkle with Cajun seasoning. Fry the potatoes turning occasionally for 5-8 minutes, or until golden.

Transfer potato mixture to a large pot. Drain the barely and add it to the pot. Add vegetable stock, lentils and lemon juice. Bring to a boil.

Turn heat down and simmer, partially covered, for 20-25 minutes, or until potatoes are tender. Add more stock if needed.

Once the potatoes are cooked, add the lemon rind, peas and parsley. Toss until combined and season with salt and pepper to taste.

Serves 4 as an entrée; 6 as a side dish.

Source: www.veggienumnum.com

Meatless Sweet Potato Hash

• 1 tablespoon olive oil
• 1 medium onion, halved and thinly sliced
• 1  large sweet potato, peeled and cut into 1/2-inch pieces
• 12 ounces refrigerated or frozen uncooked ground meat substitute (soy protein), thawed
• 1 medium zucchini, coarsely chopped
• 1 teaspoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
• 1 tablespoon Dijon-style mustard
• 1 tablespoon fat-free milk
• 2 teaspoons honey
• Snipped fresh rosemary (optional)

In a very large nonstick skillet, heat oil over medium heat. Add onion to skillet; cook for 3 minutes, stirring occasionally. Add sweet potato. Cook for 8 to 10 minutes or until potato is tender and browned, stirring occasionally.

Add ground meat substitute, zucchini, and 1 teaspoon snipped or the dried rosemary. Cook for 3 to 5 minutes or until zucchini is tender, stirring occasionally.

In a small bowl, combine mustard, milk, and honey. Stir mustard mixture into potato mixture; heat through. If desired, garnish with additional snipped rosemary.

Source: www.recipe.com