It is no secret that Americans eat more meat than any country in the world, and Americans have the highest rates of obesity, diabetes, heart disese and stroke. Reducing consumption of saturated fats and eating more vegetables 1 day per week can easily prevent these diseases. Meatless Monday (MM) is a campaign calling on Americans to go meatless one day per week. Let’s all be realist, giving up meat for good is not seemingly possible for everyone. The main focus of the campaign is reducing the amount of saturated fat in our diet (along with lowering our carbon footprint) just 1 day a week. Giving up meat for one day is not as hard as you have convinced yourself it to be. There are plenty of delicious vegetarian options available; you just have to be open-minded and willing to try new foods. Also, you will not become protein deficient by not consuming meat one day a week. Check out this short video on more reasons why you should go MM and the impact you can make on yourself and the planet.
Gourmet Vegetable Sandwich
2 slices whole grain bread
1 small eggplant, sliced into rounds
1 small zucchini, cut lengthwise
1/2 cup baby spinach
1-2 small tomatoes, sliced
1 medium bell pepper, cut in half and cored
2 large lettuce leaves or chard
1 tablespoon olive oil, or as needed
1 teaspoon balsamic vinegar
1 teaspoon shaved Parmesan cheese
1/4 cup chopped fresh basil leaves
Salt and pepper to taste
1. Heat oil in a nonstick or cast iron pan over medium heat. Toss eggplant, zucchini, bell pepper, and tomatoes in a bowl with the olive oil, salt, and pepper. Cook the vegetables for 5-8 minutes, turning once. The vegetables should be tender.
2. Meanwhile sprinkle olive oil on your bread and toast over the stove, until golden brown. Remove from heat and drizzle balsamic vinegar over the bread.
3. Place the baby spinach on top of the bread and then layer with the cooked vegetables. Sprinkle the Parmesan cheese and basil over the vegetables.
4. Wrap the lettuce leaves around the top of the sandwich, so everything stays in place. Eat warm.
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