Dear (((EveryBit))) Readers,
Firstly, I would like to explain the concept behind The Green Way.
The Green Way is a monthly column I write for the community newspaper here in Oakland Park - FL. The purpose of this column is to share knowledge and information regarding vegetarianism/veganism and the positive impacts of both.
This column combines my lifestyle and one of my biggest passions which is writing. I am certified in vegetarian cuisine by Casa Gourmet, a contemporary cooking school in São Paulo (Brazil), I am also certified by University of Harvard, University of California - Berkeley and University of Michigan in literature courses, so I believe I will be able to bring you, dear readers, useful and interesting content and maybe even inspire you to make a positive change in your life! I became a vegetarian around 14 years ago. I did not do it for health or fitness purposes, I did it simply because I am aware of the fact that animals are not food. Meat has negative toxins and overall negative effects on your bodies. Back then I was living in South America, and we are talking about a decade and a half ago, so I could not find the variety of vegetarian and vegan products we have available now; so I basically had to do everything myself, base recipes from scratch! It is way easier now because of the wide variety of products we have available. You can find plant-based protein products everywhere, from Publix to Whole Foods and even Target. Every month I will introduce you to new products you can use to substitute meat and create the delicious recipes I am going to share with you. I would like to thank the community newspaper's editor-in-chief, Mrs. McDonough, and our beloved community in Oakland Park - Florida, for the opportunity to contribute to the community doing something I truly love!
This is The Green Way, a monthly column I will be writing from now on with the intent to introduce you to a healthier, delicious, and cruelty-free way of living. I hope you will enjoy reading this column as much as I am enjoying writing it! A Glance at Vegetarianism: This month’s vegetarian diet benefit we are going to talk about is regarding the consumption of nutrients.
When you switch to a vegetarian diet you must keep supplementation in mind, once a poorly planned vegan or vegetarian diet may provide insufficient amounts of vitamin B12, calcium, fatty acids, zinc or iodine.
In order to avoid that, you must always rely on a whole-foods diet, so the replacement products will be made with whole-grains, vegetables, fruits, peas, seeds and nuts, which means you must avoid nutrient-poor fast-food vegan products! You must always base your diet around nutrient-rich whole plants and fortified products. When you replace meat and animal products with nutrient-rich substitutes you automatically end up having a higher daily intake of certain beneficial nutrients.
Several studies have reported that vegan/vegetarian diets tend to provide more fiber, antioxidants and beneficial plant compounds. They also appear to be richer in potassium, magnesium, folate and vitamins A, C and E.
I also recommend you take supplements in the form of pill, like “Super B-Complex” and calcium, remember if you have ANY health issues you must talk to your doctor before switching to a vegetarian diet! We are all different and so is the way our bodies work. Be responsible! A vegetarian diet is healthier, cruelty-free and because of the huge variety of products we have available now it is also way more convenient, but keep in mind that responsibility is the key to a balanced diet! Quote of The Month: “Nothing will benefit health and increase the chances for survival of life on Earth as the evolution to a vegetarian diet” – Albert Einstein.
Healthy and Cruelty-Free Substitutes: For this recipe the only product you’re going to use to substitute meat is “Meatless Ground Beef” also known as “Frozen Crumbles”. It costs around $ 3.80 and you can find it at Publix, Target, Whole Foods and many other stores. I recommend you try my favorite which is made by MorningStar Farms (Grillers Crumbles).
Recipe: This recipe has many different names, "Shepherd's Pie", “Mashed Potato Pie”, “Pastel de Papa” and even “Escondidinho” are some of the names of this delicious dish!
My mom taught me this recipe years ago, she makes the very best “Shepherd's Pie” ever (I think it’s because she adds the most important ingredient: love!). She makes this delicious dish every time I visit. It’s perfect for a family Sunday lunch. I chose this recipe to be the first The Green Way recipe because in addition to the fact that this is one of my favorite dishes, I created a different version of the recipe (the one I'm sharing) and it has become of my signature dishes, one of my specialties (the original recipe doesn’t have the cheese layer nor the basil leaves). I hope you’ll enjoy my vegetarian version of this classic dish!
Ingredients: 1 bag of meatless ground beef (frozen crumbles) – 12 oz 1 small onion 1 and ½ tablespoons of olive oil 2 tablespoons of sliced black olive (Greek kalamata olive) 1 jar of tomato sauce (I recommend you use either “Parmesan Romano Tomato Sauce” or “Onion and Garlic Tomato Sauce” for a richer sauce and an even more tasty dish!) 5 regular size gold potatoes (or 4 russet potatoes) 1 and ½ cups of milk 1 tablespoon of butter substitute (I recommend you use “Smart Balance” because it’s not only one of the healthiest options but because of its identical butter taste) 4 cups of shredded cheese (pick your favorite! I personally prefer “4 Cheese Italian”) A teaspoon of Himalayan Pink Salt 4 leaves of fresh basil
Directions: Peel and cut the potatoes (whole potatoes cook unevenly) boil them in a large pan, you want to keep a close eye on them and as soon as a dinner knife can be inserted easily into a potato with minimal resistance, they’re ready to go. While the potatoes are boiling chop the onion and use the olive oil to fry it in a saucepan together with the sliced olives for a few minutes at low heat. Add the meatless ground beef (frozen crumbles) and mix it well with the lightly fried onions and olives, add the tomato sauce and let it simmer for 8 minutes at low heat. Mash the potatoes and put them in a pan, add the milk and the salt and mix well, keep mixing at low heat for around 2 to 3 minutes. Now we are going to create the layers of the dish, spread the meatless ground beef sauce in an oven glass for the first layer, top it with the mashed potatoes for the second layer (spread evenly to fully cover the first layer), now just add the cheese on top (also evenly) and add the fresh basil leaves. Broil it for around 3 to 5 minutes (the broil time will depend on the power of your oven, if you have a powerful oven you want to keep a close eye to make sure the cheese layer won’t burn!) Voilá! Your vegetarian “Pastel de Papa” is ready to be consumed! I hope you enjoy this delicious and cruelty-free dish! See you guys next month! I’ll bring you more information regarding the vegetarian lifestyle and another Green Way recipe!
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