Treat yourself to a low-meat diet!

Cutting back on meat is not only good for your health, it's good for the planet. Almost half the grain grown in the U.S. is used for livestock feed. To produce a one pound steak it takes 16 pounds of feed, and as much water as a typical household uses in a whole month! The cost of livestock production, in usage of fossil fuels, is also enormous.

You'll also appreciate the savings at the supermarket!

Wild Alaskan Salmon and Peppers
This recipe makes four generous servings, and only uses one cup of salmon. Chicken, turkey or pork, cut in small bite-sized strips, can be substituted for the salmon.

1 tbsp olive oil...................................................1/2 tsp pepper
1 onion, chopped...............................................12 oz spaghetti or vermicelli
3 cloves garlic, minced......................................1/2 cup grated parmesan cheese
2 each, red and green peppers, cut in strips.......1/4 cup pitted black olives
1 can (28oz) tomatoes, undrained........................2 tbsp chopped parsley
1 cup cooked, flaked wild Alaskan salmon..........1 tsp salt

In a large, deep skillet, heat oil over medium heat. Saute onion and garlic until tender. Add red and green peppers and tomatoes. Break up tomatoes with a fork, and include the liquid. Bring to a boil, then reduce heat to medium. Cook for 10-15 minutes, until ingredients begin to thicken. Season with salt and pepper.
Cook pasta in separate pot for 8-12 minutes, until tender. Be sure water is salted. Drain well and add the salmon. Pour sauce, cheese, olives, and parsley on top and toss lightly.

1 lb ground beef.........................................1/4 cup sliced chives
2 cups chopped onions...............................2 cups vegetable stock
4 cloves garlic, minced................................2 tsp honey
1/2 cup each, chopped celery, carrots.........1/4 cup mild green chilies
1/2 cup apple juice......................................16 oz can chopped plum tomatoes
2 tsp cumin.................................................1/2 cup grated Jack cheese
4 cups drained canned black beans.............1/2 cup sour cream

In a small skillet, brown meat and drain. Set aside.
In a large saucepan or Dutch oven, bring apple juice to a boil over medium heat. Add onions; saute for 2 minutes. Add celery, carrots, garlic, cumin and chili powder. Saute 3 minutes.
Add black beans, stock, honey, chilies and tomatoes. Raise heat to high, cover and bring to a boil. Lower heat to med-hi and simmer for 20 minutes. Stir occassionally, and add salt and pepper to taste. Stir in cheese and serve with a dollop of sour cream in center of dish. Garnish with sliced chives.

1 lb flank or sirloin steak.................................3/4 lb penne, linguini or udon noodles
1/3 cup teriyaki sauce......................................2/3 cup boiling water or stock
2 tbsp canola oil..............................................4 green onions, sliced diagonally
3 shitaki mushrooms, sliced thinly..................1 each: carrot, onion, red pepper, celery
1 1/2 cups broccoli........................... ...........................thinly sliced

Slice steak diagonally, as thin as possible. Cut each slice into thirds, crosswise. Place in bowl with 1 tbsp teriyaki sauce to marinate for 15 minutes.
Bring large pot of lightly salted water to boil. Add pasta and cook until tender.
Heat 1 tbsp oil in wok, or large skillet. Add steak and cook for several minutes. Remove to separate dish.
Heat remaining oil (1 tsp) in wok. Add vegetables except green onions. Stri-fry several minutes. Add steak, remaining teriyaki sauce and water. Bring to a boil and simmer about 2 minutes.
Drain pasta well and add to wok. Cook for a few minutes, tossing until pasta absorbs juice. Sprinkle with green onions before serving.

Sauce
1/2 cup water..............................................3/4 tsp ground ginger
1/4 cup soy sauce.......................................1/2 tsp chili powder
1 tbsp cornstarch........................................1/4 tsp garlic powder
i tbsp brown sugar or honey.......................1/4 tsp black pepper

Stir-Fry
1 lb. beef sirloin, pork tenderloin or boneless chicken breasts
2 tbsp vegetable or peanut oil
8 cups thinly sliced mixed vegetables, such as bell peppers, onions, carrots, celery, cauliflower, broccoli, green beans.

Stir all sauce ingredients together and let stand while preparing the stir-fry.
For easy slicing, firm meat slightly by placing in freezer for 30 minutes. Slice thinly into 1/4' wide strips.
Heat oil in a wok or large frying pan over med-hi heat. Add meat and stir-fry until lightly browned, about 3 minutes.
Stir sauce and add to wok along with vegetables. Stir-fry until vegetables are hot but still crisp, about 5 - 8 minutes. Cover pan between stirrings to steam the vegetables.
Serve over rice.

Mexican Lasagna
Serves 6-8, with only one pound of ground beef. Easy to prepare.

1 pound ground beef.......................................12 corn tortillas
1 1/2 tsp ground cumin....................................2 cups cottage cheese, drained
1 tbsp chili powder..........................................1 cup grated Monterey Jack cheese
1/4 tsp garlic powder.......................................1 egg
1/2 tsp red pepper...........................................1/2 cup grated cheddar cheese
1 can (16 oz) tomatoes, chopped......................2 cups shredded lettuce
3 onions, chopped...........................................1 tsp each salt, pepper
1/4 cup sliced black olives...............................1/2 cup chopped tomatoes

Crock Pot Bacon & Lentil Soup
Here's a low-meat alternative that's rich in protein, low in fat, easy to prepare and keeps well as leftovers. Just a small amount of bacon, per serving, adds a satisfying meat flavor.
Serves 8

1 lb lentils.......................................................... 2 garlic cloves, chopped
1 large onion, chopped...................................... 1 can chicken or beef broth
2 carrots, peeled and chopped........................... 2 bay leaves
2 stalks celery, chopped..................................... ground pepper
1/4 to 1/2 lb bacon, cooked and chopped............ 6 cups water
Worcestershire sauce, to taste.............................1/2 cup grated Romano cheese

Saute bacon and garlic in a small saucepan until bacon is cooked, but not too crispy. Dry bacon on a paper towel and cut into small pieces. Scrape the garlic and bacon drippings into a large crock pot.
Combine all other ingredients, except the cheese, bacon and Worcestershire sauce, into the crock pot. Cook on low for 6 to 8 hours. Stir in the chopped bacon when dish is almost finished cooking, and add Worcestershire sauce to taste.
Sprinkle grated Romano cheese on each dish when serving.

Your suggestions are always welcome!

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