Meatless Monday: Heart Health is the Best Health!

We've asked our staff and volunteers to provide us with their favorite Meatless Monday meals!

Reducing your intake of meat can reduce your risk for cardiovascular disease, diabetes, and obesity. The Center of Wellness for Urban Women is a part of the Meatless Monday Movement!  Heart Health is the Best Health!

Tell us if you've used any of these recipes!

Rawcos with Romaine Shells

Tools needed: food processor

Prep time: 25 minutes

Makes: 3-4 servings

Pico De Gallo with Mango

1 mango, finely diced

1 large tomato (seeded and diced)

½ small jalapeno

1/4 cup diced onion

3 tablespoons chopped fresh cilantro

2 Tablespoons fresh lime juice (about 2 squeezed limes)

1/8 teaspoon pink Himalayan salt

*Combine all the ingredients and let the salsa marinade 30 minutes before serving.

Taco Nut-”Meat”

1 cup walnut, soaked

1 cup sunflower seeds, soaked

1 Tablespoon cumin (or more to taste)

1 teaspoon chili powder

1.5 tablespoons Coconut Aminos or 1 tablespoon Bragg’s Liquid Aminos (low sodium soy sauce)

*Put all the ingredients in your food processor and pulse until chopped up. Pulse until a desired consistency.

Romaine Shell Assembly:

Place taco “meat” in a washed romaine leaf to create a taco shell. Add  Mango Pico De Gallo on top. Add avocado if desired. Enjoy!

By Allie McFee
 The Humble Tummy

Taco Soup (Serves 3)

• One can of corn
• One can of black beans (low sodium) or any other beans you like
• One can of diced tomatoes (low sodium) any flavor
• One pack of taco bell seasoning (can substitute for low sodium) BUT, taco bell seasoning (any flavor is the BEST!!)

Mix and heat all together on the stove and serve with crackers or Tortilla chips (my favorite)

From Kareema Boykin
CWUW Program Manager (Miss Mary's Wellness and Community Garden/Clothing Drive)

Pesto Basil Grilled Veggie Wraps

1 cup Fresh Broccoli

1 cup Fresh Grated Carrots

1 cup chopped Green, Red, and Yellow Bell Peppers

1/2 cup onion

2 tsp minced garlic

1/2 tsp dry Basil

Salt & Pepper to taste

Olive Oil

2 tsp Pesto Basil or Sun-dried tomato pesto basil Sauce

Wheat Tortilla Wraps or any flavor of your choice (taco or burrito size)

Shredded Cheese (optional)

Heat oil on a griddle or in a pan. Add minced garlic and stir until golden brown. Add veggies and dry basil. Saute on medium high to high heat until veggies are slight scorched if pan sauteing or grilled if using a griddle. Add salt and pepper to taste. Spread pesto basil sauce on wrap. Add veggies and cheese (optional). Wrap tortilla and serve.

Original recipe by Ebonye X-Potter
CWUW Blogger