Farmers’ Market at Wishard Brings Healthy Choices to Employees
New concept will include local farmers selling fresh fruits, vegetables and plants at hospital
May 19, 2008Contact: Todd Harper Phone: 317-630-7808 Pager: 317-310-5972
Have you ever heard the expression "you are what you eat?" Health experts have stressed for years that what a person eats has a direct impact on one’s health. To promote a healthy lifestyle and to help provide more options for employees wanting to eat healthy natural foods, local farmers will travel to Wishard Health Services starting Tuesday, May 20, to sell fresh fruits, vegetables and plants at a farmers’ market in the courtyard of Wishard Memorial Hospital.
"I'm very excited about this initiative because it's a direct extension of our commitment to the health of our employees as well as our commitment to our community," said Dr. Lisa E. Harris, chief executive officer and medical director for Wishard Health Services. Beginning May 20 and continuing every Tuesday until October 7, local farmers will set up around the perimeter of the Wishard courtyard behind the Bryce Building and will be open for sales from 11 a.m. to 1 p.m. Some examples of produce that will be featured include tomatoes, strawberries, corn, apples, greens, asparagus, rhubarb and more. Plans also call for some of the fresh produce to be featured in select Wishard Cafeteria dishes.
The Farmers' Market at Wishard is part of the innovative Wishard Wellness program. Wishard Wellness began in 2005 as a way to encourage employees to place wellness and health as a top priority. Since its inception the program has expanded to include Simple Steps to Wellness, where Wishard staff members are rewarded with various health-related prizes for their efforts toward wellness; the Wishard Gardens, a way for employees to get outside and garden during lunchtime and on breaks; and Simply Escape, a mobile spa available for all departments to use to de-stress while at work.
"Wellness is such an important initiative here at Wishard," said Mary Robbins-Nierste, R.N., director of Wishard Wellness. "We're committed to promoting a healthy lifestyle for our patients, guests and staff and the Farmers' Market at Wishard is another way we can do that." While the program's aim it to attract Wishard employees and others on the IU Medical Center campus, all visitors and guests are welcome to stop by and visit the Farmers' Market at Wishard.
Thursday, May 29, 2008
I woke at 5:45 am this morning and went for a walk. It felt great. Birds chirping a beautiful song, cute kitties out on the prowl, and adorable doggies snoozing on their porches. I got to witness much of the early sunrise and even noticed the moon still in the eastern sky. Such a beautiful world we have to enjoy, whenever we choose.
I am in training for the October Full/Half Marathon at Fort Benjamin Harrison. I have a couple friends from the WW message boards that are coming to Indy to walk with me. Okay, they will run most of it. I am giving myself nearly 5 months to train, so I should be able to handle walking 13.1 miles. Who knows, maybe I will do the full mary!
I am in my fourth week of no pop and no cheese, and week 3 of no eggs and dairy. I had a few slips in products I had already, but virtually vegan. My nails are growing and are so strong. This is HUGE for me as I have never had strong nails. I spoke with my doctor yesterday about having blood-work done just to test my levels of certain vitamins. He said many meat focused eaters should worry just as much as vegans. His advice, just eat a colorful diet and all should be fine. Take a Caltrate, as it is the perfect blend of calcium and vitamin d. So, no matter what you eat, eat the rainbow as often as you can!
My goal this week, buy some calcium rich greens and cook them up for a yummy boost! I hear kale and chickpeas is good sautéed up with some garlic and olive oil. Sounds yummy to me!
I am in training for the October Full/Half Marathon at Fort Benjamin Harrison. I have a couple friends from the WW message boards that are coming to Indy to walk with me. Okay, they will run most of it. I am giving myself nearly 5 months to train, so I should be able to handle walking 13.1 miles. Who knows, maybe I will do the full mary!
I am in my fourth week of no pop and no cheese, and week 3 of no eggs and dairy. I had a few slips in products I had already, but virtually vegan. My nails are growing and are so strong. This is HUGE for me as I have never had strong nails. I spoke with my doctor yesterday about having blood-work done just to test my levels of certain vitamins. He said many meat focused eaters should worry just as much as vegans. His advice, just eat a colorful diet and all should be fine. Take a Caltrate, as it is the perfect blend of calcium and vitamin d. So, no matter what you eat, eat the rainbow as often as you can!
My goal this week, buy some calcium rich greens and cook them up for a yummy boost! I hear kale and chickpeas is good sautéed up with some garlic and olive oil. Sounds yummy to me!
Tuesday, May 27, 2008
Oprah's 21 Day Cleanse recipes referenced in post below
Fruit and Soy Yogurt Parfait
Make your own breakfast parfait while following The 21-Day Cleanse.
INGREDIENTS
1/2 cup granola
1 container vegan yogurt (vanilla- or fruit-flavored)
1 banana, sliced
1/4 cup sliced strawberries or raspberries In a tall glass, layer some of the granola, yogurt and fruit. Repeat until the glass is filled or all the ingredients are used.
Scampi-Style Tofu Wrap
Recipe courtesy of Tal Ronnen
The 21-Day Cleanse
Serves 4
Printer-Friendly VersionTalk on the Recipes & Food message boards! This vegan-friendly wrap is a great choice for lunch if you're following The 21-Day Cleanse.
INGREDIENTS
4 Tbsp. olive oil (I am sure you could use less!)
1 tsp. red pepper flakes
4 garlic cloves, crushed
1 pound extra-firm tofu, cut into 1/2-inch cubes
1 1/2 tsp. vegan steak seasoning (try Montreal Steak Seasoning by McCormick)
2 hearts romaine lettuce, chopped
3 Tbsp. capers
Juice and zest of 1 lemon
Salt and pepper to taste
4 spinach tortilla wraps
Heat a large sauté pan over medium-high heat. Add 2 Tbsp. of the olive oil, the red pepper flakes and the garlic. Add the tofu and the steak seasoning. Cook for 10 minutes, stirring frequently, until the tofu is browned. Transfer to a plate and let cool. Place the lettuce in a large bowl. Add the cooled tofu, the capers and the lemon juice and zest. Toss with the remaining oil and season with the salt and pepper. Heat the tortillas briefly to soften. Fill with the tofu mixture and wrap.
Tofu Scramble
Recipe courtesy of Tal Ronnen
The 21-Day Cleanse
Serves 4
Printer-Friendly VersionTalk on the Recipes & Food message boards! This hearty breakfast makes a great dish if you're following The 21-Day Cleanse.
INGREDIENTS
2–3 Tbsp. extra-virgin olive oil (you could use less I'm sure!)
1 sweet onion, cut into chunks
5 garlic cloves, minced
2 Tbsp. nutritional yeast - found at most health food stores (adds a cheesy flavor)
1/2 tsp. ground ginger
1/2 tsp. chili powder
1/2 yellow or green bell pepper, seeded and chopped
1 cup sliced mushrooms
4 tomatoes, chopped
1 pound firm tofu, drained well and cut into bite-size pieces
Tamari to taste
Freshly ground pepper to taste
Fresh snipped chives to taste
Heat the olive oil over medium heat in a large skillet and sauté the onion for 5 minutes, until softened. Add the garlic, nutritional yeast and spices, stir and cook for 1 minute. Add the pepper and mushrooms, stir-frying until tender and crisp. Add the tomatoes and slices of tofu. Gently stir-fry for 3 to 4 minutes. Sprinkle with the tamari sauce and season with fresh pepper and chives.
Tempeh Scallopini with Madeira Peppercorn Sauce
Recipe courtesy of Tal Ronnen
The 21-Day Cleanse
Makes 6 servings
Printer-Friendly VersionTalk on the Recipes & Food message boards! For a great meal while on The 21-Day Cleanse, serve this dish alongside a Caesar salad with Tal's recipe for Homemade Caesar Dressing.
INGREDIENTS
8 Tbsp. San-J wheat-free tamari
8 slices fresh ginger
2 1-inch pieces kombu (sea vegetable found in most health-food stores)
1/4 tsp. sea salt
2 garlic cloves, sliced
6 cups water
2 8-ounce packages of tempeh
1 cup spelt flour
Salt and pepper to taste
4 Tbsp. canola oil
1 Tbsp. finely chopped shallots
2 Tbsp. olive oil
1 cup Madeira wine
1 sprig thyme
2 bay leaves
3 cups beef-flavored broth
1 tsp. crushed black peppercorns
1 Tbsp. arrowroot or cornstarch
1/4 cup cold water
2 Tbsp. Earth Balance
In a large pot, combine the tamari, ginger, kombu, sea salt, sliced garlic and 6 cups water. Bring to a simmer.
Cut each piece of tempeh diagonally into 12 thin slices, add to the pot and simmer for at least 1 hour. Remove and cool on a dry surface.
Combine the flour, salt and pepper, and dredge the tempeh, coating completely.
Heat the canola oil in a large pan. Brown the tempeh on both sides, remove from the pan and set aside. In the same pan, lower the heat and sauté the shallots in the olive oil for 3 minutes.
Add the wine, thyme and bay leaves. Cook until reduced by half. Add the broth and the peppercorns and cook for 20 minutes.
Mix the arrowroot or cornstarch with the water and add to the pan. Let thicken, and then add the Earth Balance. Season with salt and pepper and serve.
Tempeh Creole
Recipe courtesy of Tal Ronnen
The 21-Day Cleanse
Serves 6–8
Printer-Friendly VersionTalk on the Recipes & Food message boards! This healthy meal rich in vegetables and protein is great when following The 21-Day Cleanse.
INGREDIENTSMarinade:
8 Tbsp. San-J wheat-free tamari
2 Tbsp. creole seasoning
8 slices fresh ginger
2 1-inch pieces kombu (sea vegetable)
1/4 tsp. sea salt
2 cloves garlic, sliced
6 cups water Tempeh:
2 8-ounce packages tempeh
3 Tbsp. Creole seasoning
1/2 cup spelt flour
4 Tbsp. canola oil
2 cups chopped onions
1 cup chopped bell peppers
1 cup chopped celery
2 cups peeled, seeded and chopped tomatoes
1 Tbsp. chopped garlic
5 bay leaves
1/4 tsp. dried thyme
1/4 tsp. dried oregano
1/4 tsp. dried basil
1/2 cup dry red wine
Salt to taste
Cayenne pepper to taste
Freshly ground black pepper to taste
3 Tbsp. chopped green onions
2 Tbsp. finely chopped parsley
Combine all of the marinade ingredients and set aside.
Cut each pack of tempeh into 12 thin slices on a bias and simmer in the marinade for at least 45 minutes. Remove the tempeh and reserve the marinade liquid.
In a mixing bowl, add the creole seasoning and flour and mix well. Dredge the tempeh, coating completely.
Heat a large pan and add the canola oil. When the oil is hot, brown the tempeh on both sides. Remove from the pan and set aside. (Might need to do this in two batches.)
Add the onions, bell peppers and celery. Cook for 5 minutes or until the vegetables are wilted. Add the tomatoes and garlic. Cook for about 3 more minutes.
Add the tempeh back into the pan along with bay leaves, thyme, oregano, basil, marinade liquid and wine. Season with salt, cayenne pepper and black pepper. Bring the liquid to a simmer, and cook for about 30 minutes.
Remove the bay leaves before you serve. Garnish with green onions and parsley.
Make your own breakfast parfait while following The 21-Day Cleanse.
INGREDIENTS
1/2 cup granola
1 container vegan yogurt (vanilla- or fruit-flavored)
1 banana, sliced
1/4 cup sliced strawberries or raspberries In a tall glass, layer some of the granola, yogurt and fruit. Repeat until the glass is filled or all the ingredients are used.
Scampi-Style Tofu Wrap
Recipe courtesy of Tal Ronnen
The 21-Day Cleanse
Serves 4
Printer-Friendly VersionTalk on the Recipes & Food message boards! This vegan-friendly wrap is a great choice for lunch if you're following The 21-Day Cleanse.
INGREDIENTS
4 Tbsp. olive oil (I am sure you could use less!)
1 tsp. red pepper flakes
4 garlic cloves, crushed
1 pound extra-firm tofu, cut into 1/2-inch cubes
1 1/2 tsp. vegan steak seasoning (try Montreal Steak Seasoning by McCormick)
2 hearts romaine lettuce, chopped
3 Tbsp. capers
Juice and zest of 1 lemon
Salt and pepper to taste
4 spinach tortilla wraps
Heat a large sauté pan over medium-high heat. Add 2 Tbsp. of the olive oil, the red pepper flakes and the garlic. Add the tofu and the steak seasoning. Cook for 10 minutes, stirring frequently, until the tofu is browned. Transfer to a plate and let cool. Place the lettuce in a large bowl. Add the cooled tofu, the capers and the lemon juice and zest. Toss with the remaining oil and season with the salt and pepper. Heat the tortillas briefly to soften. Fill with the tofu mixture and wrap.
Tofu Scramble
Recipe courtesy of Tal Ronnen
The 21-Day Cleanse
Serves 4
Printer-Friendly VersionTalk on the Recipes & Food message boards! This hearty breakfast makes a great dish if you're following The 21-Day Cleanse.
INGREDIENTS
2–3 Tbsp. extra-virgin olive oil (you could use less I'm sure!)
1 sweet onion, cut into chunks
5 garlic cloves, minced
2 Tbsp. nutritional yeast - found at most health food stores (adds a cheesy flavor)
1/2 tsp. ground ginger
1/2 tsp. chili powder
1/2 yellow or green bell pepper, seeded and chopped
1 cup sliced mushrooms
4 tomatoes, chopped
1 pound firm tofu, drained well and cut into bite-size pieces
Tamari to taste
Freshly ground pepper to taste
Fresh snipped chives to taste
Heat the olive oil over medium heat in a large skillet and sauté the onion for 5 minutes, until softened. Add the garlic, nutritional yeast and spices, stir and cook for 1 minute. Add the pepper and mushrooms, stir-frying until tender and crisp. Add the tomatoes and slices of tofu. Gently stir-fry for 3 to 4 minutes. Sprinkle with the tamari sauce and season with fresh pepper and chives.
Tempeh Scallopini with Madeira Peppercorn Sauce
Recipe courtesy of Tal Ronnen
The 21-Day Cleanse
Makes 6 servings
Printer-Friendly VersionTalk on the Recipes & Food message boards! For a great meal while on The 21-Day Cleanse, serve this dish alongside a Caesar salad with Tal's recipe for Homemade Caesar Dressing.
INGREDIENTS
8 Tbsp. San-J wheat-free tamari
8 slices fresh ginger
2 1-inch pieces kombu (sea vegetable found in most health-food stores)
1/4 tsp. sea salt
2 garlic cloves, sliced
6 cups water
2 8-ounce packages of tempeh
1 cup spelt flour
Salt and pepper to taste
4 Tbsp. canola oil
1 Tbsp. finely chopped shallots
2 Tbsp. olive oil
1 cup Madeira wine
1 sprig thyme
2 bay leaves
3 cups beef-flavored broth
1 tsp. crushed black peppercorns
1 Tbsp. arrowroot or cornstarch
1/4 cup cold water
2 Tbsp. Earth Balance
In a large pot, combine the tamari, ginger, kombu, sea salt, sliced garlic and 6 cups water. Bring to a simmer.
Cut each piece of tempeh diagonally into 12 thin slices, add to the pot and simmer for at least 1 hour. Remove and cool on a dry surface.
Combine the flour, salt and pepper, and dredge the tempeh, coating completely.
Heat the canola oil in a large pan. Brown the tempeh on both sides, remove from the pan and set aside. In the same pan, lower the heat and sauté the shallots in the olive oil for 3 minutes.
Add the wine, thyme and bay leaves. Cook until reduced by half. Add the broth and the peppercorns and cook for 20 minutes.
Mix the arrowroot or cornstarch with the water and add to the pan. Let thicken, and then add the Earth Balance. Season with salt and pepper and serve.
Tempeh Creole
Recipe courtesy of Tal Ronnen
The 21-Day Cleanse
Serves 6–8
Printer-Friendly VersionTalk on the Recipes & Food message boards! This healthy meal rich in vegetables and protein is great when following The 21-Day Cleanse.
INGREDIENTSMarinade:
8 Tbsp. San-J wheat-free tamari
2 Tbsp. creole seasoning
8 slices fresh ginger
2 1-inch pieces kombu (sea vegetable)
1/4 tsp. sea salt
2 cloves garlic, sliced
6 cups water Tempeh:
2 8-ounce packages tempeh
3 Tbsp. Creole seasoning
1/2 cup spelt flour
4 Tbsp. canola oil
2 cups chopped onions
1 cup chopped bell peppers
1 cup chopped celery
2 cups peeled, seeded and chopped tomatoes
1 Tbsp. chopped garlic
5 bay leaves
1/4 tsp. dried thyme
1/4 tsp. dried oregano
1/4 tsp. dried basil
1/2 cup dry red wine
Salt to taste
Cayenne pepper to taste
Freshly ground black pepper to taste
3 Tbsp. chopped green onions
2 Tbsp. finely chopped parsley
Combine all of the marinade ingredients and set aside.
Cut each pack of tempeh into 12 thin slices on a bias and simmer in the marinade for at least 45 minutes. Remove the tempeh and reserve the marinade liquid.
In a mixing bowl, add the creole seasoning and flour and mix well. Dredge the tempeh, coating completely.
Heat a large pan and add the canola oil. When the oil is hot, brown the tempeh on both sides. Remove from the pan and set aside. (Might need to do this in two batches.)
Add the onions, bell peppers and celery. Cook for 5 minutes or until the vegetables are wilted. Add the tomatoes and garlic. Cook for about 3 more minutes.
Add the tempeh back into the pan along with bay leaves, thyme, oregano, basil, marinade liquid and wine. Season with salt, cayenne pepper and black pepper. Bring the liquid to a simmer, and cook for about 30 minutes.
Remove the bay leaves before you serve. Garnish with green onions and parsley.
Scoop on Oprah!
Have you heard? Oprah is going Vegan for 21 days! She is doing a cleanse and it is a vegan diet. Reading her blog, she seems to be loving it. Not craving those sweets and enjoying the delicious tastes! Like her, I am discovering how delicious food can be, without any meat at all. Not preaching, just very happy! I hope Oprah keeps it up as it is a healthy way to live for your body and the earth. And of course, better for the animals! And if she can do it, anyone can. Of course she has a personal chef and most of us don’t. Take it from me, it takes no more time and is very easy. Lots of vegan foods out there!
Oh, and great news! Foster Doggy Molly went to her furever home on Saturday. She was a joy to have in my life and I wish her and her new family well. For being a rescue, she was amazing. Not many quirks, a little separation anxiety and a bit of attempted chewing. She responded to, “Molly no!” She was loved by myself and her other foster mom! She will be a great friend and companion for her new family. My cats really did like her too. I think a couple are wondering where she is. If you can find it in your heart to help FIDO financially, it is not too late to donate via the Walking for Dreams website. You can go on until June 1st. The doggies can use all the help they can get! www.walkingfordreams.org
So, how was your Memorial Day weekend? I hope you accomplished lots and had a great time. How many of you are planning on avoiding the scale this week? You know, WW knows when you don’t come. They say, where is so and so? They’re not stupid! WW miss you when you aren’t there. So, face the scale and see how good you actually did! Anyone try any new recipe you need to share? I’m always on the prowl for new recipes. How many of you were active this weekend? Remember, activity is a great way to offset a few pts expenditures. I will be posting some of Oprah’s recipes tonight! Be ready!!!!!!!!!!!!!!
Oh, and great news! Foster Doggy Molly went to her furever home on Saturday. She was a joy to have in my life and I wish her and her new family well. For being a rescue, she was amazing. Not many quirks, a little separation anxiety and a bit of attempted chewing. She responded to, “Molly no!” She was loved by myself and her other foster mom! She will be a great friend and companion for her new family. My cats really did like her too. I think a couple are wondering where she is. If you can find it in your heart to help FIDO financially, it is not too late to donate via the Walking for Dreams website. You can go on until June 1st. The doggies can use all the help they can get! www.walkingfordreams.org
So, how was your Memorial Day weekend? I hope you accomplished lots and had a great time. How many of you are planning on avoiding the scale this week? You know, WW knows when you don’t come. They say, where is so and so? They’re not stupid! WW miss you when you aren’t there. So, face the scale and see how good you actually did! Anyone try any new recipe you need to share? I’m always on the prowl for new recipes. How many of you were active this weekend? Remember, activity is a great way to offset a few pts expenditures. I will be posting some of Oprah’s recipes tonight! Be ready!!!!!!!!!!!!!!
Wednesday, May 21, 2008
Happy Memorial Day!!!!
The unofficial start of summer is finally upon us! Can it be already? Where has this year gone???? What have you done this Spring that makes you proud? What new foods or behaviors have you added to your daily WW life?
This is National Vegetarian Week! May 19 – May 26th! Too bad this is a UK celebration and not in the US. Maybe someday! http://www.vegsoc.org/nvw/2008/facts.html Here are some veg facts in case you would like to learn a bit about vegetarianism. I’m not pushing, just proud to be one! And, I am in the process of going vegan. I have had a couple slips in the last 2 weeks, but I have virtually been vegan for 2 weeks. I feel great! I have also given up pop (diet) and I feel great as well. Am I insane? Nah!!!!
Top Ten Reasons To Go Vegetarian
Gone are the days when vegetarians were served up a plate of iceberg lettuce and a dull-as-dishwater baked potato. With the growing variety of vegetarian faux-meats like bacon and sausages and an ever-expanding variety of vegetarian cookbooks and restaurants, vegetarianism has taken the world by storm.
With World Vegetarian Week here, without further ado, are the Top 10 reasons to give vegetarian eating a try, starting now!
1.Helping Animals Also Helps the Global Poor
While there is ample and justified moral indignation about the diversion of 100 million tons of grain for biofuels, more than seven times as much (760 million tons) is fed to farmed animals so that people can eat meat. Is the diversion of crops to our cars a moral issue? Yes, but it's about one-eighth the issue that meat-eating is. Care about global poverty? Try vegetarianism.
2. Eating Meat Supports Cruelty to Animals The green pastures and idyllic barnyard scenes of years past are now distant memories. On today's factory farms, animals are crammed by the thousands into filthy windowless sheds, wire cages, gestation crates, and other confinement systems. These animals will never raise families, root in the soil, build nests, or do anything else that is natural and important to them. They won't even get to feel the warmth of the sun on their backs or breathe fresh air until the day they are loaded onto trucks bound for slaughter.
3. Eating Meat Is Bad for the Environment A recent United Nations report entitled Livestock's Long Shadow concludes that eating meat is "one of the ... most significant contributors to the most serious environmental problems, at every scale from local to global." In just one example, eating meat causes almost 40 percent more greenhouse-gas emissions than all the cars, trucks, and planes in the world combined. The report concludes that the meat industry "should be a major policy focus when dealing with problems of land degradation, climate change and air pollution, water shortage and water pollution, and loss of biodiversity."
4. Avoid Bird Flu
The World Health Organization says that if the avian flu virus mutates, it could be caught simply by eating undercooked chicken flesh or eggs, eating food prepared on the same cutting board as infected meat or eggs, or even touching eggshells contaminated with the disease. Other problems with factory farming -- from foot-and-mouth to SARS -- can be avoided with a general shift to a vegetarian diet.
5. If You Wouldn't Eat a Dog, You Shouldn't Eat a Chicken
Several recent studies have shown that chickens are bright animals who are able to solve complex problems, demonstrate self-control, and worry about the future. Chickens are smarter than cats and dogs and even do some things that have not yet been seen in mammals other than primates. Dr. Chris Evans, who studies animal behavior and communication at Macquarie University in Australia, says, "As a trick at conferences, I sometimes list these attributes, without mentioning chickens and people think I'm talking about monkeys."
6. Heart Disease: Our Number One Killer Healthy vegetarian diets support a lifetime of good health and provide protection against numerous diseases, including the United States' three biggest killers: heart disease, cancer, and strokes. Drs. Dean Ornish and Caldwell Esselstyn -- two doctors with 100 percent success in preventing and reversing heart disease -- have used a vegan diet to accomplish it, as chronicled most recently in Dr. Esselstyn's Prevent and Reverse Heart Disease, which documents his 100 percent success rate for unclogging people's arteries and reversing heart disease.
7. Cancer: Our Number Two Killer Dr. T. Colin Campbell is one of the world's foremost epidemiological scientists and the director of what The New York Times called "the most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease." Dr. Campbell's best-selling book, The China Study, is a must-read for anyone who is concerned about cancer. To summarize it, Dr. Campbell states, "No chemical carcinogen is nearly so important in causing human cancer as animal protein."
8. Fitting Into That Itty-Bitty Bikini Vegetarianism is also the ultimate weight-loss diet, since vegetarians are one-third as likely to be obese as meat-eaters are, and vegans are about one-tenth as likely to be obese. Of course, there are overweight vegans, just as there are skinny meat-eaters. But on average, vegans are 10 to 20 percent lighter than meat-eaters. A vegetarian diet is the only diet that has passed peer review and taken weight off and kept it off.
9. Global Peace
Leo Tolstoy claimed that "vegetarianism is the taproot of humanitarianism." His point? For people who wish to sow the seeds of peace, we should be eating as peaceful a diet as possible. Eating meat supports killing animals, for no reason other than humans' acquired taste for animals' flesh. Great humanitarians from Leo Tolstoy and Mahatma Gandhi to Thich Nhat Hanh have argued that a vegetarian diet is the only diet for people who want to make the world a kinder place.
10. The Joy of Veggies
As the growing range of vegetarian cookbooks and restaurants shows, vegetarian foods rock. People report that when they adopt a vegetarian diet, their range of foods explodes from a center-of-the-plate meat item to a range of grains, legumes, fruits, and vegetables that they didn't even know existed.
Sir Paul McCartney sums it all up, "If anyone wants to save the planet, all they have to do is just stop eating meat. That's the single most important thing you could do. It's staggering when you think about it. Vegetarianism takes care of so many things in one shot: ecology, famine, cruelty."
So are you ready to give it a try?
Check out VegCooking.com for recipes and meal plans and to take the World Vegetarian Week 7-Day Pledge.
Here is the website this article came from. http://www.alternet.org/environment/85828/?page=1 While vegetarianism is not for everyone, adopting it on a more regular basis will help your health. I challenge you to go veg maybe one whole day or even more this week!
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Okay, so Monday is Memorial Day. Here are some values for foods that you might run into at your party! I hope you have a wonderful weekend and enjoy a day off (if you get Monday off). Maybe work in your yard while listening to the 500 on the radio. Get some points and feel revved up to work by the race cars. Oh, and a pretty yard to boot! Go out for a nice walk in a park, have a picnic lunch after. Clean out the garage. Mow the lawn. Come down and walk the nice and clean downtown canal. Be active. Allow yourself to sleep in Monday if you like, but do things to keep busy. You will feel so good for having accomplished all you do and you will also improve the weigh-in results for next week. Pts can be high at cookouts, so just go in with knowledge and a plan. Again I will say, “If you fail to plan, you plan to fail.” Anonymous (Thanks to Leader Diane for compiling these values!)
*****Memorial Weekend and Graduation Celebrations*****
The following list provides estimated POINTS values. If the nutrition information is available, use it to calculate the actual POINTS value (it may be lower!). Plan ahead to enjoy a guilt-free holiday!
Beef
3 oz. cooked 75-85% lean ground beef burger (5)
3 oz. cooked 90% lean ground beef burger (4)
3 oz. cooked 95% lean ground beef burger (3)
Steak, regular, cooked 4 oz. (10) Steak, lean, trimmed and cooked round or loin 4 oz. (5)
Chicken Breast, fried with skin & bone 4.5 oz. (11)
Breast, cooked, with skin & bone 4.5 oz. (5) Breast, cooked, without skin & bone 3 oz. (3) Drumstick, fried, with skin (5)
Drumstick, cooked with skin (2)
Drumstick, cooked without skin (1)
Ground, cooked lean 3 oz. patty (4)
Ground, cooked lean breast 3 oz. patty (2)
Chicken Salad, 1/2 cup (6)
Spareribs Barbecued, four 4" long ribs (8)
Hot Dogs/Franks
Beef, pork, or turkey, fat-free (1)
Beef or pork, light (2)
Turkey, light (3)
Turkey, regular (3)
Beef or pork, regular (5)
Bratwurst, coooked 2 oz. (5)
Bratwurst, Boca (3)
Morningstar Farms Veggie Dogs are 1
Buns:
Hot Dog & Hamburger Regular (3)
Light (1)
Salads
Carrot and raisin, 1/2 c (7)
Coleslaw, 1/2 c (4)
Egg, 1/2 c (8)
Fruit, 1 c (2)
Macaroni, 1/2 c (6)
Pasta, 1/2 c (3)
Potato, 1/2 c (7)
Three bean salad, 1/2 c (4)
Tossed, no dressing (0)
Miscellaneous Corn on the cob, 1 medium (1)
Baked beans, 1/2 c (5)
Baked beans, canned 1/2 c (2) – Bush’s Vegetarian Baked Beans ROCK!!!!!!!!!!!!
Shish kebob, 2 small skewers (8)
Potato chips, 14 (4)
Potato chips, baked 11 (2)
Alcohol Wine, 4 oz (2)
Beer, regular 12 oz (3)
Beer, light 12 oz (2)
Liquor, 1 1/2 oz of brandy, gin, rum, scotch, tequila, vodka, or whiskey (2)
Margarita, 4 oz (5)
Pina Colada, 6 oz (7)
Daiquiri, 6 oz (6)
Desserts Cake, with icing, 1/12th of 9" layer cake or 3" square (12)
Angel food cake, 1/16th of a 10" tube (2)
Pound cake, 5"x3"x1" (8)
Brownie, one 2" square (5)
Cupcake, lowfat chocolate with frosting (2)
Pie, fruit, one-crust 1/8th (6)
Two Bean Salad with Tarragon Dressing - this is AWESOME!
3 Pts
Serves 8
30 minutes or fewer
161 cals; 4 prot; 9.5 fat; 4 fiber
½ lb green beans, trimmed and cut into 1” pieces (2 C)
15 oz can chickpeas, drained
1 C cherry tomatoes, halved
6. oz can artichoke hearts, drained and roughly chopped
½ C pitted kalamata olives, halved
¼ C sliced red onion
¼ C finely chopped Italian parsley
Dressing
¼ C balsamic vinegar
2 t Dijon mustard
1 t maple syrup
1 clove garlic
¼ t salt
1/8 t pepper
¼ C olive oil
1 T fresh tarragon
Salad:
Fill a large pot with 1” water and set steamer basket in pot. Cover and bring to a boil. Place green beans in steamer basket; cover, reduce heat to medium-low, and steam 2-3 minutes, or until crisp tender. Cool.
Toss beans with remaining salad ingredients in large serving bowl.
Dressing:
Blend all ingredients up to pepper until smooth. With blender running, slowly add oil and tarragon and blend until smooth. Pour dressing over salad and toss to coat. Serve at room temp.
This is great without the olives (I don't like them). You could probably even cut back on the oil.
Polenta with Baby Spinach
side dishes
POINTS® Value: 4
Servings: 4
Preparation Time: 8 min
Cooking Time: 12 min
Level of Difficulty: Easy
Celebrate spring with fresh baby greens. We paired them with creamy polenta and freshly grated parmesan cheese for a sure-fire winner.
Ingredients
· 3 1/2 cup fat-free chicken broth (or vegetable broth)
· 1 cup uncooked cornmeal, in the form of instant polenta
· 1/2 tsp table salt
· 1/4 tsp black pepper
· 1/4 tsp ground nutmeg
· 2 cup spinach, baby leaves, stems removed, chopped
· 1/2 cup grated Parmesan cheese, Parmigiano Reggiano recommended
· 1/4 cup fat-free evaporated milk
Instructions
· Heat broth to boiling over high heat in a medium-size, heavy-bottomed pot. Gradually add polenta, stirring constantly to prevent lumps; stir in salt, pepper, nutmeg and spinach.
· Reduce heat to low and simmer until mixture is thick, stirring constantly, about 5 minutes; stir in cheese and milk. Simmer until cheese melts, about 1 minute; serve immediately. Yields about 3/4 cup per serving.
Notes
· Feel free to add more or less broth to this recipe depending on how thick you like your polenta. Serve the polenta as soon as it thickens to maintain its creaminess.Chopped, cooked and drained broccoli makes a delicious alternative to the spinach.
Recent WeightWatchers.com Recipes
Grilled Asian Burgers with Onion and PineapplePotato and Green Bean SaladGrilled Fruit with Rich Chocolate SauceGingered Pork, Pineapple and Pepper Skewers
Hungry Girl’s Memorial Day Survival Tips
http://www.hungry-girl.com/girls/biteoutdetails.php?isid=1120 –
This is National Vegetarian Week! May 19 – May 26th! Too bad this is a UK celebration and not in the US. Maybe someday! http://www.vegsoc.org/nvw/2008/facts.html Here are some veg facts in case you would like to learn a bit about vegetarianism. I’m not pushing, just proud to be one! And, I am in the process of going vegan. I have had a couple slips in the last 2 weeks, but I have virtually been vegan for 2 weeks. I feel great! I have also given up pop (diet) and I feel great as well. Am I insane? Nah!!!!
Top Ten Reasons To Go Vegetarian
Gone are the days when vegetarians were served up a plate of iceberg lettuce and a dull-as-dishwater baked potato. With the growing variety of vegetarian faux-meats like bacon and sausages and an ever-expanding variety of vegetarian cookbooks and restaurants, vegetarianism has taken the world by storm.
With World Vegetarian Week here, without further ado, are the Top 10 reasons to give vegetarian eating a try, starting now!
1.Helping Animals Also Helps the Global Poor
While there is ample and justified moral indignation about the diversion of 100 million tons of grain for biofuels, more than seven times as much (760 million tons) is fed to farmed animals so that people can eat meat. Is the diversion of crops to our cars a moral issue? Yes, but it's about one-eighth the issue that meat-eating is. Care about global poverty? Try vegetarianism.
2. Eating Meat Supports Cruelty to Animals The green pastures and idyllic barnyard scenes of years past are now distant memories. On today's factory farms, animals are crammed by the thousands into filthy windowless sheds, wire cages, gestation crates, and other confinement systems. These animals will never raise families, root in the soil, build nests, or do anything else that is natural and important to them. They won't even get to feel the warmth of the sun on their backs or breathe fresh air until the day they are loaded onto trucks bound for slaughter.
3. Eating Meat Is Bad for the Environment A recent United Nations report entitled Livestock's Long Shadow concludes that eating meat is "one of the ... most significant contributors to the most serious environmental problems, at every scale from local to global." In just one example, eating meat causes almost 40 percent more greenhouse-gas emissions than all the cars, trucks, and planes in the world combined. The report concludes that the meat industry "should be a major policy focus when dealing with problems of land degradation, climate change and air pollution, water shortage and water pollution, and loss of biodiversity."
4. Avoid Bird Flu
The World Health Organization says that if the avian flu virus mutates, it could be caught simply by eating undercooked chicken flesh or eggs, eating food prepared on the same cutting board as infected meat or eggs, or even touching eggshells contaminated with the disease. Other problems with factory farming -- from foot-and-mouth to SARS -- can be avoided with a general shift to a vegetarian diet.
5. If You Wouldn't Eat a Dog, You Shouldn't Eat a Chicken
Several recent studies have shown that chickens are bright animals who are able to solve complex problems, demonstrate self-control, and worry about the future. Chickens are smarter than cats and dogs and even do some things that have not yet been seen in mammals other than primates. Dr. Chris Evans, who studies animal behavior and communication at Macquarie University in Australia, says, "As a trick at conferences, I sometimes list these attributes, without mentioning chickens and people think I'm talking about monkeys."
6. Heart Disease: Our Number One Killer Healthy vegetarian diets support a lifetime of good health and provide protection against numerous diseases, including the United States' three biggest killers: heart disease, cancer, and strokes. Drs. Dean Ornish and Caldwell Esselstyn -- two doctors with 100 percent success in preventing and reversing heart disease -- have used a vegan diet to accomplish it, as chronicled most recently in Dr. Esselstyn's Prevent and Reverse Heart Disease, which documents his 100 percent success rate for unclogging people's arteries and reversing heart disease.
7. Cancer: Our Number Two Killer Dr. T. Colin Campbell is one of the world's foremost epidemiological scientists and the director of what The New York Times called "the most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease." Dr. Campbell's best-selling book, The China Study, is a must-read for anyone who is concerned about cancer. To summarize it, Dr. Campbell states, "No chemical carcinogen is nearly so important in causing human cancer as animal protein."
8. Fitting Into That Itty-Bitty Bikini Vegetarianism is also the ultimate weight-loss diet, since vegetarians are one-third as likely to be obese as meat-eaters are, and vegans are about one-tenth as likely to be obese. Of course, there are overweight vegans, just as there are skinny meat-eaters. But on average, vegans are 10 to 20 percent lighter than meat-eaters. A vegetarian diet is the only diet that has passed peer review and taken weight off and kept it off.
9. Global Peace
Leo Tolstoy claimed that "vegetarianism is the taproot of humanitarianism." His point? For people who wish to sow the seeds of peace, we should be eating as peaceful a diet as possible. Eating meat supports killing animals, for no reason other than humans' acquired taste for animals' flesh. Great humanitarians from Leo Tolstoy and Mahatma Gandhi to Thich Nhat Hanh have argued that a vegetarian diet is the only diet for people who want to make the world a kinder place.
10. The Joy of Veggies
As the growing range of vegetarian cookbooks and restaurants shows, vegetarian foods rock. People report that when they adopt a vegetarian diet, their range of foods explodes from a center-of-the-plate meat item to a range of grains, legumes, fruits, and vegetables that they didn't even know existed.
Sir Paul McCartney sums it all up, "If anyone wants to save the planet, all they have to do is just stop eating meat. That's the single most important thing you could do. It's staggering when you think about it. Vegetarianism takes care of so many things in one shot: ecology, famine, cruelty."
So are you ready to give it a try?
Check out VegCooking.com for recipes and meal plans and to take the World Vegetarian Week 7-Day Pledge.
Here is the website this article came from. http://www.alternet.org/environment/85828/?page=1 While vegetarianism is not for everyone, adopting it on a more regular basis will help your health. I challenge you to go veg maybe one whole day or even more this week!
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Okay, so Monday is Memorial Day. Here are some values for foods that you might run into at your party! I hope you have a wonderful weekend and enjoy a day off (if you get Monday off). Maybe work in your yard while listening to the 500 on the radio. Get some points and feel revved up to work by the race cars. Oh, and a pretty yard to boot! Go out for a nice walk in a park, have a picnic lunch after. Clean out the garage. Mow the lawn. Come down and walk the nice and clean downtown canal. Be active. Allow yourself to sleep in Monday if you like, but do things to keep busy. You will feel so good for having accomplished all you do and you will also improve the weigh-in results for next week. Pts can be high at cookouts, so just go in with knowledge and a plan. Again I will say, “If you fail to plan, you plan to fail.” Anonymous (Thanks to Leader Diane for compiling these values!)
*****Memorial Weekend and Graduation Celebrations*****
The following list provides estimated POINTS values. If the nutrition information is available, use it to calculate the actual POINTS value (it may be lower!). Plan ahead to enjoy a guilt-free holiday!
Beef
3 oz. cooked 75-85% lean ground beef burger (5)
3 oz. cooked 90% lean ground beef burger (4)
3 oz. cooked 95% lean ground beef burger (3)
Steak, regular, cooked 4 oz. (10) Steak, lean, trimmed and cooked round or loin 4 oz. (5)
Chicken Breast, fried with skin & bone 4.5 oz. (11)
Breast, cooked, with skin & bone 4.5 oz. (5) Breast, cooked, without skin & bone 3 oz. (3) Drumstick, fried, with skin (5)
Drumstick, cooked with skin (2)
Drumstick, cooked without skin (1)
Ground, cooked lean 3 oz. patty (4)
Ground, cooked lean breast 3 oz. patty (2)
Chicken Salad, 1/2 cup (6)
Spareribs Barbecued, four 4" long ribs (8)
Hot Dogs/Franks
Beef, pork, or turkey, fat-free (1)
Beef or pork, light (2)
Turkey, light (3)
Turkey, regular (3)
Beef or pork, regular (5)
Bratwurst, coooked 2 oz. (5)
Bratwurst, Boca (3)
Morningstar Farms Veggie Dogs are 1
Buns:
Hot Dog & Hamburger Regular (3)
Light (1)
Salads
Carrot and raisin, 1/2 c (7)
Coleslaw, 1/2 c (4)
Egg, 1/2 c (8)
Fruit, 1 c (2)
Macaroni, 1/2 c (6)
Pasta, 1/2 c (3)
Potato, 1/2 c (7)
Three bean salad, 1/2 c (4)
Tossed, no dressing (0)
Miscellaneous Corn on the cob, 1 medium (1)
Baked beans, 1/2 c (5)
Baked beans, canned 1/2 c (2) – Bush’s Vegetarian Baked Beans ROCK!!!!!!!!!!!!
Shish kebob, 2 small skewers (8)
Potato chips, 14 (4)
Potato chips, baked 11 (2)
Alcohol Wine, 4 oz (2)
Beer, regular 12 oz (3)
Beer, light 12 oz (2)
Liquor, 1 1/2 oz of brandy, gin, rum, scotch, tequila, vodka, or whiskey (2)
Margarita, 4 oz (5)
Pina Colada, 6 oz (7)
Daiquiri, 6 oz (6)
Desserts Cake, with icing, 1/12th of 9" layer cake or 3" square (12)
Angel food cake, 1/16th of a 10" tube (2)
Pound cake, 5"x3"x1" (8)
Brownie, one 2" square (5)
Cupcake, lowfat chocolate with frosting (2)
Pie, fruit, one-crust 1/8th (6)
Two Bean Salad with Tarragon Dressing - this is AWESOME!
3 Pts
Serves 8
30 minutes or fewer
161 cals; 4 prot; 9.5 fat; 4 fiber
½ lb green beans, trimmed and cut into 1” pieces (2 C)
15 oz can chickpeas, drained
1 C cherry tomatoes, halved
6. oz can artichoke hearts, drained and roughly chopped
½ C pitted kalamata olives, halved
¼ C sliced red onion
¼ C finely chopped Italian parsley
Dressing
¼ C balsamic vinegar
2 t Dijon mustard
1 t maple syrup
1 clove garlic
¼ t salt
1/8 t pepper
¼ C olive oil
1 T fresh tarragon
Salad:
Fill a large pot with 1” water and set steamer basket in pot. Cover and bring to a boil. Place green beans in steamer basket; cover, reduce heat to medium-low, and steam 2-3 minutes, or until crisp tender. Cool.
Toss beans with remaining salad ingredients in large serving bowl.
Dressing:
Blend all ingredients up to pepper until smooth. With blender running, slowly add oil and tarragon and blend until smooth. Pour dressing over salad and toss to coat. Serve at room temp.
This is great without the olives (I don't like them). You could probably even cut back on the oil.
Polenta with Baby Spinach
side dishes
POINTS® Value: 4
Servings: 4
Preparation Time: 8 min
Cooking Time: 12 min
Level of Difficulty: Easy
Celebrate spring with fresh baby greens. We paired them with creamy polenta and freshly grated parmesan cheese for a sure-fire winner.
Ingredients
· 3 1/2 cup fat-free chicken broth (or vegetable broth)
· 1 cup uncooked cornmeal, in the form of instant polenta
· 1/2 tsp table salt
· 1/4 tsp black pepper
· 1/4 tsp ground nutmeg
· 2 cup spinach, baby leaves, stems removed, chopped
· 1/2 cup grated Parmesan cheese, Parmigiano Reggiano recommended
· 1/4 cup fat-free evaporated milk
Instructions
· Heat broth to boiling over high heat in a medium-size, heavy-bottomed pot. Gradually add polenta, stirring constantly to prevent lumps; stir in salt, pepper, nutmeg and spinach.
· Reduce heat to low and simmer until mixture is thick, stirring constantly, about 5 minutes; stir in cheese and milk. Simmer until cheese melts, about 1 minute; serve immediately. Yields about 3/4 cup per serving.
Notes
· Feel free to add more or less broth to this recipe depending on how thick you like your polenta. Serve the polenta as soon as it thickens to maintain its creaminess.Chopped, cooked and drained broccoli makes a delicious alternative to the spinach.
Recent WeightWatchers.com Recipes
Grilled Asian Burgers with Onion and PineapplePotato and Green Bean SaladGrilled Fruit with Rich Chocolate SauceGingered Pork, Pineapple and Pepper Skewers
Hungry Girl’s Memorial Day Survival Tips
http://www.hungry-girl.com/girls/biteoutdetails.php?isid=1120 –
Wednesday, May 7, 2008
Bark! Bark!
Any dog lovers out there? I know there are a few as I have met some of your canine buddies in meetings!!!!
I am not usually one to solicit donations, but I do have a special request. I have been volunteering for a great organization, FIDO (Friends of Indianapolis Dogs Outside). Living in a downtown neighborhood under rehab, I have many neighbors that have outdoor dogs. I am a crazy cat lady who LOVES dogs. Just ask Leader Diane, I pet every dog that goes by on our walks. Seeing these animals day in and day out sparked a desire in me to help them and all the others! So, I volunteered with FIDO.
We had an amazing fundraiser a couple weeks ago that helped to raise money for future community outreach efforts. We still need more, like all upstart non-profit agencies. If you feel an affinity for doggies, please consider helping with the following fundraiser AND ADOPTION event we have on the books. For more info on FIDO, maybe even volunteering to foster or do community outreach, please go to our website, http://www.fidoindy.org/. The doggies thank you.
Walking For Dreams Family & Pet Walk
Sunday, May 18, 2008
Downtown Canal at Buggs Temple
11th & Senate Avenue
Registration 1:00 to 2:00 P.M.
Walk Starts @ 2:00 P.M.
www.walkingfordreams.org
Click Make a Donation
I know we are feeling a crunch to make ends meet these days. Gas is high, food bills are going up, and then there is that pesky WW fee. Maybe you could spare a few bucks or even more to help the dogs that don’t have anyone that speaks for them. Let’s give them a voice and see how many we can help to live a bit more comfortably. If you are wanting a new canine friend, we will be walking our foster dogs that are looking for their forever home. If all goes well, I will be walking Molly – one of our most recent surrenders. I will be receiving her for foster early next week and I am excited. She has made a lot of progress in the last few weeks and would love to join your family. There will be plenty others if Molly is not the breed you are looking to adopt!
I am not usually one to solicit donations, but I do have a special request. I have been volunteering for a great organization, FIDO (Friends of Indianapolis Dogs Outside). Living in a downtown neighborhood under rehab, I have many neighbors that have outdoor dogs. I am a crazy cat lady who LOVES dogs. Just ask Leader Diane, I pet every dog that goes by on our walks. Seeing these animals day in and day out sparked a desire in me to help them and all the others! So, I volunteered with FIDO.
We had an amazing fundraiser a couple weeks ago that helped to raise money for future community outreach efforts. We still need more, like all upstart non-profit agencies. If you feel an affinity for doggies, please consider helping with the following fundraiser AND ADOPTION event we have on the books. For more info on FIDO, maybe even volunteering to foster or do community outreach, please go to our website, http://www.fidoindy.org/. The doggies thank you.
Walking For Dreams Family & Pet Walk
Sunday, May 18, 2008
Downtown Canal at Buggs Temple
11th & Senate Avenue
Registration 1:00 to 2:00 P.M.
Walk Starts @ 2:00 P.M.
www.walkingfordreams.org
Click Make a Donation
I know we are feeling a crunch to make ends meet these days. Gas is high, food bills are going up, and then there is that pesky WW fee. Maybe you could spare a few bucks or even more to help the dogs that don’t have anyone that speaks for them. Let’s give them a voice and see how many we can help to live a bit more comfortably. If you are wanting a new canine friend, we will be walking our foster dogs that are looking for their forever home. If all goes well, I will be walking Molly – one of our most recent surrenders. I will be receiving her for foster early next week and I am excited. She has made a lot of progress in the last few weeks and would love to join your family. There will be plenty others if Molly is not the breed you are looking to adopt!
Monday, May 5, 2008
Barley Tex-Mex Salad
1/2 tsp table salt
1/2 cup uncooked barley
2 Tbsp fresh lime juice
2 Tbsp water
1 Tbsp olive oil
1/4 tsp ground cumin
1/4 tsp table salt
1/8 tsp black pepper
1 cup canned black beans, drained and rinsed
1/2 cup grape tomatoes, halved, or cherry tomatoes, quartered
1/2 medium avocado, Haas, diced (or edemame)
1/4 cup frozen corn kernels, thawed, or drained, canned corn
1/4 cup cilantro, fresh, chopped
1/4 cup scallion(s), sliced
Bring 3 cups of water and 1/2 teaspoon of salt to a boil in a medium saucepan. Add barley; cover and simmer until tender, about 30 to 35 minutes. Drain and cool. Meanwhile, whisk together lime juice, water, oil, cumin, remaining 1/4 teaspoon of salt and pepper in a medium bowl. Add barley, beans, tomatoes, avocado, corn, cilantro and scallions; toss to mix and coat. Serve immediately or cover and refrigerate up to 1 day. Yields about a rounded 3/4 cup per serving.
Core - from a WW msg board
1/2 tsp table salt
1/2 cup uncooked barley
2 Tbsp fresh lime juice
2 Tbsp water
1 Tbsp olive oil
1/4 tsp ground cumin
1/4 tsp table salt
1/8 tsp black pepper
1 cup canned black beans, drained and rinsed
1/2 cup grape tomatoes, halved, or cherry tomatoes, quartered
1/2 medium avocado, Haas, diced (or edemame)
1/4 cup frozen corn kernels, thawed, or drained, canned corn
1/4 cup cilantro, fresh, chopped
1/4 cup scallion(s), sliced
Bring 3 cups of water and 1/2 teaspoon of salt to a boil in a medium saucepan. Add barley; cover and simmer until tender, about 30 to 35 minutes. Drain and cool. Meanwhile, whisk together lime juice, water, oil, cumin, remaining 1/4 teaspoon of salt and pepper in a medium bowl. Add barley, beans, tomatoes, avocado, corn, cilantro and scallions; toss to mix and coat. Serve immediately or cover and refrigerate up to 1 day. Yields about a rounded 3/4 cup per serving.
Core - from a WW msg board
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