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Meatless Mondays

Join an environmental collaboration between Palm Beach Gardens Community Earth Club and the PBSC Libraries

WE ARE GOING MEATLESS & YOU CAN TOO

EVERY MONDAY FROM FEBRUARY 3 to May 18, 2021


GOALS

  • Adopt a low-carb, vegan, or plant-based diet
  • Reduce animal cruelty - Animals raised for slaughter oftentimes live in deplorable conditions, often riddled with diseases and with very restricted movement in their cages.
  • Slow climate change
  • Boost your immunity – This can help against fighting the coronavirus and other diseases.
  • Help eliminate greenhouse gas emissions - Animal agriculture is the single largest contributor to these emissions.
  • Help reduce world hunger—The majority of crops grown worldwide go toward feeding livestock, not feeding people.
  • Lower your grocery bill – Meat is oftentimes some of the priciest items in the store.


ENVIRONMENTAL IMPACT OF GOING MEATLESS

The environmental benefits of Meatless Mondays are backed-up by scientific evidence.

For starters, raising livestock, such as cattle for beef and burgers, is estimated to consume about 27% of the total human water usage globally (Scanes, 2018).

For the purpose of comparison, that translates to 1,800 gallons of water to produce 1 lb. of beef versus only 21 gallons to produce a salad (Mekonnen and Hoekstra, 2011 & 2012).

Eating plants versus meat helps to preserve our precious water resources and ensures also that nature gets its fair share to support global biodiversity.

It is widely known that both agriculture and livestock production require native habitat destruction.

To raise the animals, they are fed crops such as corn and soybeans, meaning that there is a double dose of land conversion; land must be destroyed to produce feed products for the animals and native habitats are lost to grazing lands for them.

Twenty-six percent of earth’s ice-free land area is used just for raising livestock, but an additional 33% of land is used to produce crops for their consumption (fao.org).

Each year 13 billion hectares of natural forest lands are destroyed due to land conversion for these purposes.

Therefore, if you eat less meat, you help preserve native biodiversity and landscapes, help in the battle against climate change, and support the maintenance of soil fertility and water quality in two ways, by reducing the area need to raise livestock and reducing the space needed to produce their food.

 

References

Fao.org. Livestock and landscapes. Retrieved from http://www.fao.org/3/ar591e/ar591e.pdf.

Mekonnen, M.M. & Hoekstra, A.Y. (2011) The green, blue and grey water footprint of crops and derived crop products, Hydrology and Earth System Sciences15(5): 1577-1600.

Mekonnen, M.M. & Hoekstra, A.Y. (2012) A global assessment of the water footprint of farm animal products. Ecosystems15(3): 401–415.

Scanes, C. G. (2018). Chapter 18 – Impact of agricultural animals on the environment. Eds. C. G. Scanes and S. R Toukhsati. Animals and Human Society, 427-449. Retrieved from http://www.sciencedirect.com/science/article/pii/B9780128052471000253.


CARBON FOOTPRINT REDUCTION CALCULATION

As of  Thursday April 29, 2021:

517 participants have so far participated in the food drive being run by the Panthers' Pantry, we have so far made a reduction of 82,064 lbs of CO2, or 37 tons, that have been prevented from going into our atmosphere


PBSC PARTNERS

Community Earth

Community Earth Club is for PBSC students on the Eissey Campus who want to learn about and protect the environment. We create a commonplace for students to educate themselves about current global issues and act upon them inside and outside the college.

 

PBSC's Environmental Science Technology Program

Thinking of becoming an Environmental Scientist? learn more about the following programs [Video]


SOCIAL MEDIA | RECIPES | PICTURES | PRIZES

  • Post your meals on Instagram/Twitter using hashtag #pbscmeatlessmondays

     
  • The Panther's Pantry will begin distributing pre-bagged food

    • A Mask is required
    • Palm Beach State College ID required to book an appointment
    • Food will be

    When you pick up food you enter a chance to win a $30 Publix Gift Cards

    Every week starting Friday, March 26, 2021 two lucky winners will be selected to receive a $30 Publix gift card. 

    You must have booked an appointment to pickup food from the Panthers Pantry and checked off "Meatless Mondays Participation" to be entered into the raffle. 

    Note: We are going to be taking pictures of the winner, if you are not comfortable having your picture online please let us know when you pick up your prize.

    Phone: 561-868-3980

    Email: pantherspantry@palmbeachstate.edu

  • Have a great recipe to share

    Select all that applies
     

     

  • Recipes submitted by participants in Meatless Mondays

    3 cups grape tomatoes (halved)

    10 ounces pasta

    olive oil

    1/4 cup diced onion

    8 cloves minced garlic

    1 pinch each sea salt and black pepper

    3-4 Tbsp unbleached all-purpose flour

    2 1/2 cups unsweetened almond milk

    2-3 Tbsp nutritional yeast

    1-2 Tbsp vegan parmesan cheese

     

    Preheat oven to 400 degrees F and toss tomatoes in a bit of olive oil and sea salt. Place cut side up on a parchment-lined baking sheet and bake for 20 minutes Then set aside.

    Bring a large pot of water to a boil and cook pasta according to package instructions. When done, drain, cover and set aside.

    For the sauce. In a large skillet over medium-low heat, add 1 Tbsp olive oil and the garlic and onion. Add a pinch of salt and black pepper and stir frequently, cooking for 3-4 minutes until softened and fragrant.

    Stir in flour and mix with a whisk. Once combined, slowly whisk in the almond milk a little at a time. Then add nutritional yeast, another pinch of salt and black pepper, and bring to a simmer. Continue cooking for another 4-5 minutes to thicken. Add vegan parmesan and taste and adjust seasonings as needed. Then add pasta and roasted tomatoes and stir.

     

    Cook pasta, add ricotta cheese, pasta sauce, and mozzarella cheese to pasta, mix it all together, put in the oven for 1 hour

    1 head cauliflower cut into small florets

    1/2 cup heavy cream

    1 cup shredded cheddar cheese

    1 tsp minced garlic

    1 tbsp butter

     

    Begin boiling a pot of water and preheat the oven to 375.

     

    Cut cauliflower into small florets.

     

    Put cauliflower into boiling water.

     

    In a small sauce pan, melt butter and add garlic.

     

    Cook garlic until fragrant.

     

    Add whipping cream and cook on medium until bubbling.

     

    Slowly add cheese and continuously stir.

     

    Continue adding cheese until the sauce is thick.

     

    Once the cauliflower is tender, remove from heat and drain.

     

    Pat the cauliflower down until dry. Add to a small casserole dish.

     

    Pour cheese sauce over the top and stir in.

     

    Top with additional cheddar cheese.

     

    Bake for 10 minutes, or until cheese is fully melted

    Ingridients: vegetabl — 1 cup rice, 1 potato, 1 tomato, 1 onion, 1/2 cup peas,1/2 cup carrots, 1/2 capsicum, 3/4 green chili, 1/2 cup cauliflower Spices— 1/2 tbsp ginger,1/2 tsp fennel seeds, 1/2 tsp coriander seeds, 1/2 tsp coriander powder, salt by taste, 1/4 tsp chili powder, tarmaric powder , 1 bay leaf, onion paste ,oil , and garam masala.

     

    Directions -

    Heat up the oil, add sliced onion, fennel seeds, coriander seeds, rost seeds for few minutes, add all other past cook for 1 minutes then add the powderd spice and the garam masala and cook for 3 to 4 minutes then add the washed vegetables in your preferable shape and cook the under cover for few minutes. Don’t forget to add salt. When the curry looks almost cooked then add the green chili and green coriander and set the curry a side. Cook 1 cup rice up to 80 percent and add the curry to the rice mix then and cook them about five more minutes under cover and here u have the vegetable biryani n ready to serve.

    1 Bell pepper (Diced) (From Pantry Box)

    1 Onion (Diced)

    2 Carrots (Diced)

    3 Celery Stalks (Diced)

    5 Cloves of Garlic (Minced)

    4  Cans of Beans (I used Pinto, Black Beans and Red Kidney) (From Pantry Box)

    2 Cans Diced, roasted tomatoes

    1 Can Tomato Soup (From the pantry box)

    2 Cups of Vegetable Broth

    1# Baby Bellas (quartered)

    EVOO

     

    Saute 1st four ingredients about 5 minutes, add garlic.

    Saute 3-4 minutes and add tomato soup and can of water Add all ingredients except mushrooms.

    Cook 10 minutes, add shrooms (Bellas)

     

    Simmer 1 hour, add seasoning (I used smoked paprika, chili powder, cumin, turmeric, cajun spice, black pepper, cayenne and Tajin (This is my no salt spice blend that I use for Tacos, Chili, fajitas, salsas and guac:)) Simmer 30 more minutes and top however you like.  It's better the next day :)

    Balsamic Butternut Squash with Kale

    This is a great side dish for the holidays, with the added benefit of Kale!

    • 12ounces butternut squash- peeled, seeded, and cut into 1-inch pieces.
    • 1 small yellow onion cut into ½-inch pieces.
    • 3 tablespoon balsamic vinegar, divided.
    • 1 tablespoon brown sugar
    • 2 teaspoons vegetable oil
    • Kosher salt and ground black pepper to taste
    • 6 ounces kale roughly chopped.
    • 1/4cup vegetable broth

    Directions

    Preheat oven to 400 degrees F (200 degrees C)

    Place squash in a bowl; add onion, ½ of the balsamic vinegar, brown sugar, vegetable oil, salt, and pepper and toss to coat. Spread mixture in a single layer onto a baking sheet.

    Bake in the preheated oven until squash is tender and golden, 30 to 40 minutes.

    Combine kale and broth in a heavy-bottom skillet, bring to a light simmer. Cover skillet, reduce heat, and cook until kale is tender but excess liquid. Mix kale, squash mixture, and remaining balsamic vinegar together in a serving bowl.

    Preparation: 15 mins

    Cook: 35 mins

    Ready :50 mins

    Servings: 6

     

    Vegetable Rice is a quick and easy side dish recipe. It is filled with carrots, celery, green onion, and topped with cashews and parsley.

    Cuisine: American

     Prep Time:10 minutes

     Cook Time: 10 minutes

     Total Time: 20 minutes

    Servings: 4 servings

    Ingredients

    1 cup vegetable broth

    1/4 cup shredded carrot

    1/4 cup finely chopped celery

    2 tablespoons thinly sliced green onion.

    1 tablespoon unsalted butter

    1/4 teaspoon salt

    1/8 teaspoon pepper

    1 cup instant rice

    2 tablespoons of roughly chopped cashews.

    1 tablespoon chopped fresh flat-leaf parsley.

    Instructions

    Combine broth, carrot, celery, green onion, butter, salt, and pepper in a medium saucepan. Bring to a boil then remove from heat.

    Stir in rice. Cover and let stand for 5 to 8 minutes or until liquid is absorbed.

    Transfer vegetable rice to a serving dish. Sprinkle cashews and chopped parsley on top.

    1 pound oyster mushrooms. Cut into bite size pieces.

    Rinse with water.

    Using a medium size container.

    Add 2 Tablespoons of tahini, 1 tablespoon of nutritional yeast and 2 tablespoons of jerk seasoning (not the dry seasoning) mix.

    Add mushroom to the mix and make sure to coat the mushroom nicely.

    add 1 tablespoon of sunflower oil to a pan and let it warm up.

    Fry mushroom, until its golden brown.

    It has the same consistency as chicken and it is absolutely delicious, it taste great with white or brown rice.

    1 tbsp. olive oil ½ cup chopped purple onion

    2 cloves minced garlic

    ½ cup butternut squash in cubes

    1 cup broccoli

    ½ cup shredded carrots

    1 cup mushrooms

    1 cup drained and rinsed kidney beans

    1 cup drained and rinsed black beans

    ¼ cup fresh cilantro

    1 cup cooked brown rice

    2 cups uncooked rolled oats

    1 tsp kosher salt

    1 tsp pepper

    14 to 16 oz. Brussels sprouts, trimmed and halved

    2 Tbsp. extra-virgin olive oil, divided (sub avocado oil)

    1 Tbsp. adobo sauce (from a can of chipotle peppers in adobo sauce)

    1 Tbsp. maple syrup  

    1 tsp. kosher salt, divided

    3 cups peeled and cubed butternut squash (from 1 small squash)

    1 tsp. smoked paprika

    1 tsp. garlic powder

    1 cup dry quinoa

    2 cups lower-sodium vegetable or chicken broth

    2 to 3 handfuls of chopped kale

    Sliced avocado for topping (optional) Honey-Dijon Dressing

    1/4 cup extra-virgin olive oil

    1 Tbsp. apple cider vinegar

    1 Tbsp. honey (sub maple syrup)

    2 tsp. Dijon mustard

    1/4 tsp. kosher salt

     

    Lentil Salad with Roasted Peppers

    • 2 bell peppers, any color, halved, seeded, and sliced into thin strips
    • 2 tablespoons olive oil
    • 1 cup uncooked lentils
    • 1 clove garlic
    • 1 tablespoon red wine vinegar
    • 1 teaspoon smoked mild paprika
    • ½ teaspoon sea salt
    • Black pepper
    • Roasted peppers: preheat oven to 400 degrees. On a large- rimmed baking sheet lined with parchment paper, toss peppers with 1 tablespoon oil. Roast for about 40 mins.
    • Lentils: in a pot, add lentils and cover with 2 in of water. Bring to a boil, reduce to a simmer, and cover with lid, cook for about 20 min, then drain them.
    • Add everything back in the pot and begin to season with your olive oil, garlic, vinegar, paprika, salt, and black pepper.

     

    1 14-16 ounce Firm or Extra Firm Tofu (can substitute 1 15 ounce container of ricotta cheese)

    1 12- 14 ounce bag fresh spinach (or 2 10 boxes of frozen spinach)

    3 eggs ( can substitute 6 egg whites)

    2 slices bread  (any type, but whole wheat is great)

    1 cup grated parmesan cheese

     

    Cook fresh spinach with whatever method you prefer - saute or steam. If you have a casserole dish with a lid (approximately 10" by 6") you can microwave the spinach with a few tablespoons of water for about 6 minutes. Then drain it well. (or thaw and drain the frozen spinach) Add the 3 eggs to the casserole dish and beat them into the cooked spinach.

    Cut or tear the bread slices into pieces about 1" and add them to the dish. Stir the bread pieces into the spinach egg mixture until well incorporated

    Drain the tofu and add it to the dish.

    Use a fork to mash the tofu and mix it into the spinach mixture.

    Add 1/2 cup parmesan to the mixture and stir well

    Make sure the mixture is spread evenly in the dish and sprinkle the remaining  1/2 cup of parmesan over the top of the mixture.

    Bake in a 400 degree oven for 25-30 minutes or until cooked through and nicely browned

    2 TBS olive oil
    4 cups zucchini chopped
    1 1⁄2 cups yellow squash chopped
    1 cup of diced celery
    1 medium onion, chopped

    SAUCE

    1 can tomato paste
    2 cups of broth
    1 can whole tomatoes & juice
    2 cans of red beans
    3 tablespoons chili powder
    2 tablespoons cilantro
    1 teaspoon garlic powder
    3 teaspoons salt
    2 tablespoons sugar
    1 teaspoon black pepper
    1⁄2 teaspoon red pepper

    - 2 CUPS Farro, Black Rice, Red Rice Dry Mix
    -3 TBSP Coconut Oil\
    - 3 Cloves Garlic chopped/minced
    -1/2 CUP Chopped Cilantro
    -1 1/2 CUP Frozen or canned artichoke hearts
    -1/2 cup almond milk
    -1/3 Cup Ground Cashews
    -3 TBSP Rice Flour
    -Salt/Pepper(optional)
    -1/8 Cup Lemon Juice
    -1 Cup Halved Cherry Tomatoes
    -SOME SHAVED PURPLE ONION
    -Peanut Oil for Frying

    Cooking Directions
    -Have your artichoke hearts soaking in almond milk or any milk of your choice -Rinse rice thoroughly, Black rice can be very messy -In rice pot, put your fresh garlic, a tablespoon or two of coconut oil,  let the garlic turn a little bit golden then add rice mix all on medium high heat, sear the rice for two minutes while stirring, then add recommended water ratio for rice mix, cover then simmer.
    -So have your rice mix cooked properly and set aside covered after done cooking to cool for a bit.
    -In a medium saucepan, have your peanut oil heating and use just enough to do a pan fry without wasting too much oil, if you do wind up deep frying, remember peanut oil lasts several rounds of frying and can always be stored away for future meals.
    -In a bowl have the ground cashews, rice flour, and salt/pepper(optional) mixed,  dump the artichoke hearts into the cashew crust mixture and make sure to coat the artichokes thoroughly.
    -I would say have the heat a little over medium for the peanut oil, Fry your artichoke hearts until they are mostly golden brown.
    -In a larger mixing bowl, take cooled down rice, then lemon juice, cilantro, cherry tomatoes, and shaved purple onion and lightly fold around.
    -Lay your Fried Cashew Crusted Artichokes over the "garden Rice medley" and serve.
    >>  this really pares well with a Sauvignon Blanc or if you need a little festive sweetness in your evening, a Riesling to channel your inner vegan party girl ways.

    3 large taro roots

    • handful of parsley
    • 1 garlic head •1 scotch bonnet pepper

     1)Grate the taro roots, then set it aside.

    2)Crush garlic head, parsley and pepper using a mortar pestle (should be pasty).

    3)Mix ingredients with the grated taro.

    4)Add 2 tablespoons of salt.

    5) Mix thoroughly

    6) Fry with vegetable oil. 👩🏾‍🍳

    **I use the spoon method to make perfect bite size,it also prevents me from making a mess.

    🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶

    1/4 cup of olive oil

    1 tsp of garlic powder

    1 tsp of cayenne pepper

    1 tsp of crushed red pepper

    1 tsp of complete seasoning

    1 tsp of dried minced onion

    2 tsps of grated Parmesan and Romano cheese

    2 minced garlic bulbs

    Oregano & a pinch of salt & parsley

    Next...

    • Boil potatoes until it’s mostly cooked (poke with a fork) •Remove from stove and cut into bite size pieces •Add seasoning combo and mix •Transfer seasoned potatoes to a baking platter *don’t crowd* •preheat oven •Bake a at 375 F for 5 minutes •Broil at 500 F for 4-7 minutes (Ps, keep an eye on potatoes when broiling)

    🧂🧅🧄🧂🧄🧅🧂🧅

    ~I use this spice combo on all my veggies.

    I also have a vegetarian page on instagram. It's @my_vegetarian_journey_

     

    1 cup pancake mix

    • 1 tiny papaya
    • 1/3 cup of almond milk
    • 1/2 tsps cinnamon

    How to:

    Add papaya and almond to blender and blend. Next, mix with pancake flour. Add cinnamon. Mix all of it ( add more milk if you need to). Butter up a pan and cook pancake batter.

    *I used my 1/3 measuring cup to get decent size pancakes *

    QUINOA SALAD -FRESH

     Ingredients:

    -1 cup dry quinoa

    -tomato (cut in small cube pieces)

    -Yellow or red onion (cut in small cube pieces) -Baby Spinach leaves -Salt & pepper

    -1/2 cup Vinegar

    -1/3 cup Olive oil

     

    Instructions

    Cook the quinoa just like rice (1 cup of quinoa, 2 cups of water), let cool.

    Add the cut tomato, onion and fresh baby spinach leaves.

    In a cup prepare your dressing ( mix vinegar, oil, salt and pepper) Add the dressing to your quinoa, mix and enjoy!


    QUINOA SALAD - SWEET

    Ingredients:

    -1 cup dry quinoa

    --Baby Spinach leaves

    -Dried Cranberries

    -sundried Sunflower seeds

    -walnuts or cut almonds

    -Mandarin or cut orange pieces

    -Dressing

    -raspberry Vinaigrette dressing or 2-large orange (squeezed)

     

    Instructions

    Cook the quinoa just like rice (1 cup of quinoa, 2 cups of water), let cool.

    Add the baby spinach leaves, fresh cut orange or mandarin pieces, cranberries, sunflower seeds, and walnuts or cut almonds. Top with dressing or squeeze fresh orange(s).

    Add the dressing to your quinoa, mix and enjoy!


     

    1 head Cauliflower

    1/2 pint cherry tomatoes

    1 14-oz can Chickpeas

    1/4 tsp Garlic powder

    1 Lemon

    1/4 cup Mint

    1/4 cup Parsley

    2 Persian cucumbers

    1/2 Red onion, small

    2 cup water or vegetable broth

    1/2 cup Tahini dressing

    1 cup Quinoa

    2 tsp Black pepper, cracked

    1 tsp Kosher salt

    2 tsp Paprika

    1/2 tsp Red pepper flakes

    1/2 tsp Salt

    1/2 tsp Turmeric

    3 tbsp Olive oil

    2 tsp Cumin

    Instructions

    Heat the oven to 400*F.

    Rinse the quinoa, then place it into a small pot. Cover with 2 cups water or broth and add ½ tsp salt. Bring the liquid to a boil, then reduce to a simmer, cover, and cook for 15 minutes, or until all the water is absorbed. Turn off the heat, and keep covered for an additional 10 minutes.

    Mix the shawarma spice blend until all ingredients are evenly distributed.

    Rinse, drain, and dry the chickpeas. Be sure to dry thoroughly with a cotton kitchen towel or paper towels. Toss with 1 tbsp olive oil, then spread onto a baking sheet.

    Toss the cauliflower with the remaining tablespoon of olive oil and just over half the spice blend. Set the remaining spice blend aside to use later. Spread the cauliflower onto a second baking sheet.

    Place the baking sheets in the oven and roast, rotating once halfway through, about 30 minutes total. The chickpeas are done when they're golden browned and crisp. The cauliflower is done when you can easily pierce the stems with the tip of a sharp knife.

    While the cauliflower and chickpeas are roasting, make the tomato-cucumber salad. Place the tomatoes, cucumbers, red onion, mint, and parsley in a small bowl, season with ½ tsp salt and ½ tsp pepper, and toss.

    Remove the chickpeas from the oven and toss with the remaining spice blend and lemon zest.

    Remove the cauliflower from the oven and sprinkle with lemon juice.

    Assemble the shawarma bowls. Divide the cooked quinoa between 4 bowls. Top with one-quarter of the chickpeas, one-quarter of the cauliflower, and one-quarter of the tomato-cucumber salad. Drizzle with tahini dressing to taste and serve immediately.

     
  • $30 Publix Gift Cards

    Every week starting Friday, March 26, 2021 two lucky winners will be selected to receive a $30 Publix gift card. 

    You must have booked an appointment to pickup food from the Panthers Pantry and checked off "Meatless Mondays Participation" to be entered into the raffle. 

    Note: We are going to be taking pictures of the winner, if you are not comfortable having your picture online please let us know when you pick up your prize.

    Consolation Prizes

    Reef Friendly Suncreen

     

    Community Earth T-Shirt

     

  •  

    Friday, April 23, 2021

    Ivana Ristevski (Palm Beach Gardens), Brandon Lidie (Lake Worth) and Luz Torres (Belle Glades)


    Friday, April 16, 2021

    Diana Bravo (Lake Worth) and Duncan Fuller (Palm Beach Gardens)


    Friday, April 9, 2021

    Andrea Trainor and Tabitha Bissoon


    Friday, April 2, 2021

    Francine O’Neal and De’aira Coriolant (Lake Worth)

     


    Friday, March 26, 2021

    Michelove Lucien (Belle Glades), and Ella Wuttke (Palm Beach Gardens).

     


    Friday, March 19, 2021

    Danielle Campbell

    "My favorite meal is a vegetable goulash. My children and husband also joined in the Meatless Monday challenge"


    Meatless Mondays & Common Reader

    Palm Beach State College is proud to introduce the 2020-2021 Common Reader: There is No Planet B: A Handbook for the Make or Break Years by Mike Berners-Lee who has organized the book in a question/answer format, making it easy for readers to engage in the topics that are most important and pertinent to them.

    Meatless Mondays is in support of the Common Reader "There is No Planet B A handbook for the Make or Break Years"

 

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