Eat More Veggies --- Veggie Loaf Recipe

In the UK there are many that will take the veg pledge this month. During the month of November individuals will pledge to go vegetarian. The money raised will go to Cancer Research. There are great recipes that will be shared. It is also a great time to learn about what life saving research that shows that cancer will be defeated in the future. Since I have shared in the past about cancer and health issues I thought it would be a great time to share a great veggie recipe that you can use during the month of November, during the holidays or anytime.

The American Institute for Cancer Research also believes that a plant based diet that includes fruits, veggies, whole grains , beans and legumes is the right diet plan to help prevent cancer. Meat lovers may find it hard to switch from their diet to a more plant based diet. It is suggested to change ones diet slowly Here are a few tips to do just that:

• The main course should be planned around plants. In other words instead of meat being the entree switch it to salad. One example would be a salad entree with steak strips to top it. 
• Meatless Monday could be the key to get you started. One day a week on Monday eat only plant based foods. This could get you started in the right direction having you change more meals to a meatless variety. 
• Take the meat out of one of your favorite recipes and replace the meat with beans. 

• 1 medium sweet potato
• 1 medium onion
• 2 ribs celery
• 1 medium carrot
• 2 cloves garlic minced
• 1 15- ounce can cannellini beans or other white beans drained and rinsed
• 14 ounces extra-firm tofu or an additional can of white beans
• 2 tablespoons gluten-free soy sauce or coconut aminos
• 2 tablespoons tomato paste
• 1 tablespoon spicy brown or whole-grain prepared mustard
• 1/4 cup fresh parsley chopped
• 1/2 tablespoon rubbed sage
• 1 tablespoon thyme leaf
• 1/2 tablespoon dried rosemary crushed
• 1 1/2 teaspoon salt or to taste
• 1/2 teaspoon black pepper
• 1 teaspoon smoked paprika
• 2 tablespoons nutritional yeast
• 1/2 cup chopped walnuts optional
• 3/4 cup quinoa flakes or quick oatmeal

1. Wash a medium sweet potato (about 7 ounces), pierce it several times with a fork, wrap it in a paper towel, and microwave until done, 4-5 minutes. (Alternately, bake or steam the sweet potato.) Allow to cool enough to handle and then peel and set aside.
2. Mince the onion, celery, and carrot. You can do this quickly by cutting each vegetable in quarters and then pulsing in a food processor until finely chopped.
3. Heat a large, non-stick skillet. Add the minced vegetables, including garlic, and cook, stirring regularly, until they become tender, about 6-10 minutes. Add water by the teaspoon if necessary to keep the vegetables from sticking or becoming dry. Once they’re softened, add the drained beans and mash them lightly with a slotted spoon or spatula.
4. Place the peeled sweet potato into the food processor along with the tofu, soy sauce, and all seasonings, including nutritional yeast. Process until fairly smooth. Add the walnuts and pulse a few more times. Scrape the tofu mixture into a large mixing bowl and add the quinoa flakes and the cooked vegetables. Stir well.
5. Preheat oven to 375F. If you have a silicone baking mat (recommended) place it on a baking sheet. Otherwise line the baking sheet with parchment paper or spray with non-stick spray. Spoon the tofu mixture onto the prepared baking surface, using dampened hands to shape it into an oblong or oval loaf about 2 1/2 inches high. Bake for 25 minutes or until the top is evenly browned. Loosely cover with aluminum foil and cook for 20 more minutes. Check to make sure that the center is firm; if not, give it a little extra time. (You can also remove the foil and cook for 5 more minutes for a crunchier crust.) Remove from oven and allow to stand for 10 minutes before slicing and serving.
6. Serving Suggestion: Serve alone or with gravy on the side.