Many of us start the New Year with an eye toward healthier eating after over-indulging during the holidays. If you are writing New Year's resolutions, consider helping your body and the Earth by substituting vegetarian meals for meals with meat one or two extra days a week.

When my children chose to be vegetarians, I learned to cook meat free meals. I do, however, enjoy eating chicken, turkey or fish now and then, which makes me, in today's vernacular, a flexitarian - a vegetarian who occasionally eats meat. So I am not unsympathetic toward those who consume meat regularly, but there are advantages to eating less animal protein. Consider the following benefits of foregoing meat now and then.

Adding more vegetarian meals to our routine reduces our intake of cholesterol. The saturated fats in meat would be replaced by healthier polyunsaturated fats. To protect our hearts, the American Heart Association recommends eating foods with healthy fats like fish, tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils. www.americanheart.org/presenter.jhtml?identifier=4632

Eating less meat also has a considerable impact on the environment. Not all the beef eaten in the United States is raised here. “We import more than 200 million pounds of beef from Central America alone. Every second of every day, one football field of tropical rainforest is destroyed in order to produce 257 hamburgers.” www.earthsave.org/environment/foodchoices.htm Another issue is our carbon footprint. Professors from the University of Chicago studied the production of greenhouse gases. They discovered the most energy efficient diet is vegetarian – which saves a ton and a half of CO2 or equivalents per year. www.treehugger.com/files/2006/04/vegan_diets_hea_1.php

If enough people ate more grains, beans, vegetables, fruit and products made from plants, including tofu, it could have a big impact. “Compared to tofu, meat production takes up approximately 17 times as much land, 26 times as much water, 20 times as many fossil fuels, and 6 times as many chemicals.”

www.plentymag.com/features/2008/08/greenlined_design.php?page=2P Paul McCartney said, "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." www.goveg.com/celebs.asp

Resolving to eat a more plant-friendly diet doesn't mean giving up the pleasures of your palate. The recipes on this page are very tasty. The avocado dip does contain fats, but they are the healthy fats recommended by the American Heart Association. Eating good fats can help with weight loss because people tend to be satiated sooner when they have some fat in their diet. Enjoy the dip with pita bread, whole-grain crackers, or fresh vegetables. The curry recipe is low in fat, but high in flavor. It is a lovely dish to warm you on a cold winter's day.

Small Planet Tofu Avocado Bean Dip

www.smallplanettofu.com/recipes.htm#avocado

by permission Tofu Phil, Small Planet Tofu

Recipe contributed by West Wind Naturals

1 pound Fresh Small Planet Organic Garlic & Herb and/or Spicy Tofu
1/2 pound Spicy or Mild Emerald Valley Bean Dip
1/2 pound Emerald Valley Mild or Hot Salsa
1 large green pepper (finely chopped)
2-3 tablespoons organic wheat-free tamari soy Sauce
2 ripe avocados
2-4 cloves garlic (minced)
2-4 tablespoons dill weed
Juice of 1 fresh lime

In a large bowl, mash avocados with lime juice. Crumble tofu and add to avocado mixture. Add remaining ingredients and mix well.

Multi Layer Dip: For a festive presentation, intermittently layer dip with chopped fresh vegetables (tomatoes, radishes, cucumbers, etc.) in a clear glass bowl. Spread top with sour cream or plain yogurt, sprinkle with grated cheese and garnish with tomato wedges, shredded lettuce and fresh cilantro is desired.

Madras Curry Pilaf

“The Art of Tofu,” Akasha Richmond

by permission Mori-Nu company

1 package Mori-Nu Lite Tofu (extra firm)

canola oil cooking spray  

1 tablespoon light soy sauce

1 teaspoon Madras curry powder

1 1/2 cups basmati rice

1/2 medium yellow onion, cut in half and sliced in 1/4-inch moons

1/2 cup fresh or frozen green peas

2 teaspoons peeled and grated fresh ginger  

1/4 teaspoon turmeric           

1 bay leaf

2 cinnamon sticks

1/4teaspoon ground coriander

1/4 teaspoon caraway seeds

1/2 teaspoon salt

1/8 teaspoon freshly ground black pepper

1 clove garlic, pressed           

2 tablespoons raisins

3 1/4 cups water or stock

A small handful fresh cilantro leaves

Preheat oven to 400 degrees F. Pat tofu with paper towels to dry out moisture. Cut tofu into 1/2-inch cubes and lay on a cookie sheet sprayed with cooking oil spray. Drizzle with 1 tablespoon soy sauce and sprinkle with curry powder. Roast in the oven for 30 minutes. Wash rice in several changes of water and put in a colander to drain. Place rice in a heavy 4-quart saucepan; add tofu and remaining ingredients except cilantro. Bring to a boil, reduce to a simmer, cover, and cook for about 14 minutes. Turn off heat and let sit for 5 minutes. Do not stir. Before serving, arrange on a platter and garnish with fresh cilantro leaves.

Note: Madras curry powder is hotter than standard curry powder. Use the standard variety if you like less spice.

Terri Schmidt wishes you all a New Year filled with love and laughter, and a few more vegetables.