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Healthy and Sustainable Living in Today's World: Nutrition for the Vegetarian and Flexitarian: Part 9

Today I am going to steer away from strictly

vegan foods and look at a great alternative to cow's milk and cow's milk

cheeses. If you read my post, "For a Few Cattle More," you know how I feel

about the current state of the cattle and dairy industry in America. You can

find good farmers who still raise their cattle humanely, but an alternative is

goat's milk and cheeses made with goat's milk. Goats are still generally raised

the traditional French way, free roaming and allowed to graze. This makes for a

more enjoyable and natural life for the dairy goat.

Goat's milk is naturally homogenized, unlike

cow's milk which requires more processing. Goat's milk can be easier for people

with lactose intolerance to digest and studies are still determining the cause

of this. A few other studies have determined goat's milk may help those with

chronic anemia as an enzyme naturally found in the milk helps the body

metabolize this important mineral.

Goat's milk has a complete protein complex

and is also high in the amino acid tryptophan. It is

also a good source of calcium, riboflavin, and phosphorous. Goat's milk is

lower in calories and overall fat than whole cow's milk, but it does contain a

higher ratio of saturated fat.

The recipe I am

going to share with you today is Mediterranean inspired and uses goat feta

cheese. This is a good primer recipe for those wanting to try goat cheese for

the first time. Goat cheese does have a distinctive flavor and might take some

getting used to.


Stuffed Peppers with Spinach and Feta

This simple dish combines the flavors

of sun dried tomatoes, goat feta, and lemon for a delightful vegetarian meal or

side dish.

4 large Red

Bell Peppers, washed, tops and seeds removed

10 oz

package of frozen organic spinach, thawed and drained

6 oz Goat

Feta Cheese, crumbled

cup Sun dried Tomatoes, julienned

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1 clove

garlic minced

1 tsp dried


Salt and

Pepper to taste



oven to 350 degrees Fahrenheit.

In a large mixing bowl combine spinach, sun dried tomatoes, garlic, lemon juice and oregano. Toss in crumbled feta.

Season mixture with salt and pepper to taste.

Stuff cleaned peppers with filling and place

in a large casserole dish, standing on end. Add about a inch of water to

bottom of dish. Bake covered for 40 minutes. Uncover and allow dish to bake for

another 15 minutes until peppers are soft. Enjoy!

Makes four servings if entree, and eight

servings if side dish.

Recipe by Tammy Polen-Manocchio

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Posted in Home_Improvement Post Date 02/14/2020






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