Meatless Monday: Summer Salad Series #3 – Going Grilled

It’s Meatless Monday & my Summer Salad Series combined!

Nothing beats grilled veggies on the barbeque. They’re the perfect side dish to any summer meal, and super easy to prepare. I especially love grilled tomatoes. They seem to just melt in your mouth.

Since it is Meatless Monday, I thought it might be appropriate for me to share some quotes from the book I’m currently reading. It’s called “The Food Revolution” by John Robbins. He argues strongly about how eating a plant-based, whole foods diet can not only improve your personal health and well-being, but also contribute to a healthier planet. Right now I’m still working my way through the first section, which mainly discusses various scientific studies that have found a strong correlation between eating a plant-based diet and experiencing low incidence of disease, such as certain types of cancers, cardiovascular disease, and diabetes. I will leave you with some of the statistics he presents, along with the references in case you want to read about the studies more in-depth:

  • Risk of death from heart disease for vegetarians compared to non-vegetarians: Half (pg. 19). Source: Thorogood, M., et al., “Risk of Death from Cancer and Ischaemic Heart Disease in Meat and Non-meat Eaters,” British Medical Journal 308 (1994): 1666-71.
  • Incidence of very high blood pressure in meat eaters compared to vegetarians: 13 times higher (pg. 29). Source: Ophir, O. et al., “Low Blood Pressure in Vegetarians.” American Journal of Clinical Nutrition 37 (1983): 755-62.
  • Risk of colon cancer for people who eat poultry once a week compared to those who abstain: 55 percent greater. Risk of colon cancer for people who eat beans, peas, or lentils at least twice a week compared to people who avoid these foods: 50 percent lower. (pg. 49). Source: Singh, P. N., et al., “Dietary Risk Factors for Colon Cancer in a Low-Risk Population.” American Journal of Epidemiology 148 (1998): 761-74.

I think you get the idea. While these studies do suggest that a vegetarian diet can contribute to better health and perhaps even protect against diseases, it’s important to point out that other factors are also important to good health, such as frequent exercise, abstaining from smoking, and limiting alcohol consumption. However, one cannot ignore the fact that what we eat clearly has an effect on our health!

This brings me back to why I started my blog. I hope that by posting delicious, healthful recipes, people might start to realize that it’s not very difficult to go meat-free once in a while. I realize that a vegetarian diet is not for everyone. It’s a personal choice. However, with all of the evidence pointing towards the benefits of going meat-free, what’s wrong with giving Meatless Mondays a try? Especially when I have already taken the time to provide delicious, simple recipes for you ;) Hehe.

On that note, I hope you enjoy this week’s meat-free recipe! Stay tuned for more insights from “The Food Revolution”…

Summer Salad Series: #3 – Going Grilled

Ingredients:

White Button Mushrooms

Grape Tomatoes

Zucchini Slices

Green & Red Bell Pepper

Onion

Olive Oil

Fresh Herbs (we used oregano and basil)

Pinch of pepper

Directions:

1. Preheat your BBQ to medium heat. In a large bowl, combine the veggies, chopped herbs and pepper (or any other spices you wish to use). Drizzle with a bit of olive oil and stir to coat.

2. Grill the veggies in a grilling basket for about 15-20 minutes, or until tender, stirring occasionally. I enjoyed this grilled salad as a side dish to my veggie burger :)

Happy Meatless Monday!

– Be Well xo

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Summer Salad Series: #2 – Going Green

Tonight’s recipe may seem somewhat underwhelming, but Mama Earth‘s latest delivery of organic goodies provided us with a bag of the most beautiful wild greens! They also provided the recipe for the salad dressing I used tonight. Simple, healthy, and delicious – doesn’t get much better than that.

In other news, my boyfriend’s sister had a baby boy on the weekend and I just returned from out of town to see him! Talk about cuteness overload. I’ve never held such a tiny person in my arms. His teeny little fingers and toes have got me thinking about trying some sort of “baby-inspired” recipe… Something with baby carrots perhaps? Or mini muffins? I think I’m leaning most towards these little No-Bake Energy Bites that I pinned on Pinterest a while back! Stay tuned ;)

Summer Salad Series: #2 – Going Green

Ingredients:

Fresh, Wild Greens

Grape Tomatoes

White Button Mushrooms

Cucumber

Dressing: Combine 1 tbsp lemon juice, 1/2 tsp dijon mustard, a pinch of sugar, and a pinch of salt. Slowly whisk in 2 tbsp of olive oil. You could also try adding some fresh or dried herbs! I used a bit of basil.

 

Summer Salad Series: #1 – Going Greek

I’ve decided to start a new series over the summer dedicated strictly to salads! There are so many combinations and flavours to experiment with, so I figured why not? Plus, there are a ton of fruits and vegetables that are now in season and the local farmers markets are starting back up, which means more access to fresh, local ingredients!

Last week’s delivery from Mama Earth provided us with fresh organic asparagus. On a whim, I decided to throw together a classic Greek salad – except I used asparagus instead of lettuce. I figured the asparagus would provide more in terms of nutrients. The asparagus was SO fresh and perfect, it made for a delicious substitute for plain old lettuce. This salad would be a great side dish for a summer meal. Tonight I enjoyed my salad with a couple of my infamous meatless lasagna “cupcakes”. Delicious!

Summer Salad Series: #1 – Going Greek

Ingredients (use however much of each you like):

Steamed Asparagus

Cucumber

Grape Tomatoes

Red Onion

Feta Cheese

Greek Salad Dressing: combine 2 tbsp chopped fresh oregano, 1/4 cup red wine vinegar, 1/2 cup olive oil, 1/2 tsp pepper and a tiny pinch of salt. Drizzle however much you like over the salad ingredients and enjoy!