Published: 11/9/2023 8:58:56 AM
Modified: 11/9/2023 8:58:46 AM
I’m often asked the question about why my husband and I try to eat a mostly vegan diet. Our own health is certainly one reason, and the health of the planet is the other.
Generally speaking, many people are familiar with at least some of the medical research into the connections between diet and personal health. They may be less familiar with the connections between diet and the environment.
“Avoiding meat and dairy products is one of the biggest ways to reduce your environmental impact on the planet,” states the Grantham Institute at the Imperial College of London. Cows and sheep produce more methane gas than other animals consumed by people, so limiting one’s intake of beef and lamb, as well as associated dairy products, goes a long way toward improving the health of the planet.
In an Oct. 26, 2023, New York Times article, “The Scientists Watching Their Life’s Work
Disappear,” Patrick Gonzalez, a forest ecologist who studies tree deaths in Africa, said, “I eat a plant-rich, meat-free diet, specifically to keep my carbon pollution low. Every kilogram of carbon you avoid helps.”
To learn more about how your food choices affect the planet and your own health, check out the ‘Food Choices Matter’ section of the Harris Center’s Recipe for a Healthy Planet web pages at harriscenter.org/rhp. There is a lot of great information there, from articles and websites to films, podcasts, videos and books.
One way to eat more plant-based meals is to start with a meal or two a week and gradually build up over time. Jot down recipes you’ve enjoyed along the way so that you begin to build a repertoire of tried-and-true plant-based meals. Over time, cooking without using meat or dairy as the center of your meal can become second nature. The following recipe is another favorite from the kitchen of Temple resident Cynthia Orlandella.
Orlandella writes, “We love this salad as it is a showy display. Great for potlucks! You may choose whole-wheat pearl couscous for a healthier version. There is a spinach- and paprika-flavored couscous that is tasty as well. The couscous takes on the beet color for a pink and burgundy salad with a sprinkling of mint, greens, and toasted pistachio nuts. If you are not vegan, you can add crumbled feta cheese to the recipe.”
Ingredients
— 1 cup toasted Israeli pearl couscous, or toast it yourself before cooking. (Note: Any couscous will work in this recipe. Choose your favorite; just make sure you do not overcook it.)
— 1 bunch of fresh beets with greens – several large handfuls. (Note: If you do not have beet greens, substitute any green: kale, collards, Swiss chard.)
— 1/2 cup fresh mint, chopped.
— Toasted pistachio nuts, chopped and added at the last minute to keep their crunch.
Dressing
— Juice of 1 large orange.
— Juice of 1 lemon.
— 2 tablespoons apple cider vinegar.
— 1/2 cup extra virgin olive oil.
— 1/2 teaspoon turmeric,
— 1/4 teaspoon salt (or less to taste).
Directions
Cook couscous according to directions on the container, slightly al dente if you like.
=Prepare the beet greens: cut the greens off, rinse well and chop into bite-sized pieces. (Note: If you do not have beet greens, rinse and chop any greens you have on hand – mixed is OK.)
Place one tablespoon olive oil in pan over medium-high heat, and sauté greens until wilted. Salt lightly if you choose. Set aside.
Wash and scrub beets (with skin on).
Cut beets into quarters and place the unpeeled beets in a large saucepan; cover with water.
Bring to a boil, reduce heat, and simmer until tender, 20 to 40 minutes depending on the size.
Place pot under running cold water, then drain. When beets are cool to the touch, peel their skin (should slide right off).
Cut beets into half-inch squares and set them aside.
Finishing touches
Place all dressing ingredients into a small bowl and whisk to blend. Combine beets, greens, couscous and dressing in a serving bowl; toss.
Sprinkle with chopped mint and stir gently. Top with crunchy pistachios.
5. Serve immediately.
Lisa Murray has a passion for exploring the impact our food choices have on human and planetary health
