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Potatoes Make Thanksgiving Sides Special

2 December, 2010 (17:05) | Uncategorized, Vegan and Vegetarian Side Dishes, Vegetarian Holiday Menus, Vegetarian Main Dish | 1 comment


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RECIPES: Artichoke Mashed Potatoes, Potato Filling Casserole, Thanksgiving Mashed Potatoes

By Rae Udy

Thanksgiving is time for family and friends and everyone is looking forward to the special meal.
Side dishes are an important part of the festivities and what holiday meal would be without a fancy potato dish?
Low-fat artichokes replace most of the high-fat butter in Artichoke Mashed Potatoes. This creamy potato dish is high in vitamin C with 29 percent daily value and 15 percent for potassium.
Potato Filling combines crispy stuffing topping over cheesy mashed potatoes to create a memorable holiday dish. This recipe is high in iron and a good source of niacin, calcium and zinc.
Thanksgiving Mashed Potatoes can be made well ahead of time and refrigerated until ready to bake for a no hassle meal. Rich in vitamin B6 with 24 percent and B1 with 11 percent, this side dish offers a tart and spicy taste.
Have a healthy and happy Thanksgiving.

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Get Fit and Lose Weight in 2010 by Eating Veggies and Fruit

16 January, 2010 (16:34) | Uncategorized | 2 comments


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RECIPES: Veggie Burgers, Spicy Light Fries, Strawberries in Yogurt Sauce

By Rae Udy

It is day six of 2010, so how are your New Year’s resolutions going? According to the website usa.gov, the top five resolutions for 2010 are to lose weight, manage debt, save money, get a better job and to get fit.
http://www.usa.gov/Citizen/Topics/New_Years_Resolutions.shtml
Eating more vegetables and fruit is one way to lose weight and improve your health. The website health.gov offers recommendations and dietary guidelines to help reach these goals.
But how much to eat? Two and one-half cups of vegetables each day is suggested. Weekly guidelines suggest three cups per week for dark green vegetables, two cups orange vegetables, three cups dry beans, three cups starchy vegetables and six and one-half cups of other vegetables.
Two cups of fruit per day are recommended and you can choose fresh, frozen, canned or dried fruit. Drink fruit juice on occasion but choose whole fruit to ensure adequate fiber intake.
People who eat a generous amount of vegetables and fruits as part of a healthful diet are more likely to have reduced risk of chronic diseases, including stroke, cardiovascular disease, type 2 diabetes, and certain cancers.
http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter5.htm
Veggie Burgers add a host of nutritious vegetables to your diet for only 141 calories. Each tasty patty contains six grams of protein and three grams of dietary fiber.
Serve these nutritious burgers with Spicy Light Fries to keep your resolutions in check. Each serving is 56 calories with just a trace of fat.
Strawberries in Yogurt Sauce is a low-cal dessert to help keep you on track for the New Year. Each serving is a low116 calories and one gram of fat. This delicious dessert is high in vitamin C, calcium and B vitamins.

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Vegan and Vegetarian Appetizers for Your Holiday Party

22 December, 2009 (08:38) | Uncategorized | No comments


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RECIPES: Rainbow Chips, Hummus, Roasted Vegetable Bruschetta

By Rae Udy

Appetizers and treats can be a healthy part of your holiday get-togethers but keeping costs down is on our minds this season.
Chips and dip are always a fixture at holiday parties, but they can be expensive to buy. Packaged chips can cost three or four dollars a bag, but you can make your own gourmet chips at home for a quarter of the cost.
Rainbow chips get their unique color and great taste from sweet potatoes, beets and potatoes. These vegetables are rich in vitamin A and one serving of these tasty chips provides 65 percent of the needed daily value.
Serve these crisp and colorful chips to dip up protein-rich Hummus. This easy to make dip provides 11 grams of protein in each serving and is also high in iron, potassium and B vitamins.
Roasted Vegetable Bruschetta adds a taste of Italy to your party for pennies per serving. This tasty appetizer can be made earlier in the day and put together when guests arrive. These crisp appetizers provide 56 percent DV of vitamin C and are a great source of thiamin, calcium and fiber.

MasterCook Deluxe for nutrition break downs

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Canned Beans Add Variety to Summer Vegetarian Diet

10 August, 2008 (09:07) | Uncategorized, Vegan and Vegetarian Sandwiches, Vegan Barbecue Recipes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Taco Dip, Bean Burgers

By Rae Udy

Beans are rapidly gaining popularity as we begin to appreciate their nutritional value. Beans and legumes are a great source of low fat protein, B vitamins and dietary fiber.
Inexpensive, unsalted canned beans can make life easier for even the most hectic cooks. Ideal for the weight watcher, most beans contain only thirty-five calories for each ounce.
Taco Dip is a spicy Mexican-style dip great served with raw vegetables or crisp baked tortilla chips. This dip can be served hot or cold and looks good enough to take to a summer event or party. Each 53 calorie serving provides three grams of protein and 18 percent daily value needed for vitamin C.
The combination of beans and rice in Bean Burgers increases protein value and makes a complete protein. Try canned red, black or white beans for variety and use quick-cooking instant brown rice for added nutrition. One black bean burger contains less than 60 calories and provides three grams of protein, three grams fiber, and is a good source of iron, zinc and vitamin A.
Once the burgers are prepared they are perfect for outdoor cooking on the grill. Brush lightly with low-fat barbecue sauce and warm up on the fire. Serve on whole grain buns with all your favorite toppings.

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Vegan and Vegetarian Burger Alternatives for Memorial Day Cookout

16 May, 2008 (10:53) | Soy Substitutes, Uncategorized, Vegan and Vegetarian Sandwiches, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Portabella Mushroom Burgers, Vegan Eggplant Burgers, Lentil Burgers

By Rae Udy

Memorial Day is the official start of the grilling season and many people wonder what to cook for friends and family who are on special diets. If you are expecting someone who is keeping an eye on their cholesterol or fat intake or who is vegetarian at your party these quick and easy burgers will add a healthful alternative to the cookout.
Portabella Mushroom Burgers are a quick and easy main dish for the grill. Buy these large mushrooms in the grocers produce section. These mushrooms are very low in calories, about 40 per cup, and provide 5 grams protein per serving. (Source – http://www.nutritiondata.com/facts-C00001-01c22Nu.html )
Eggplant Burgers are spicy, different and delicious. Eggplants are very low in calories with only 110 for a whole peeled eggplant or 20 calories per cup. They are also almost fat-free, containing just one gram per eggplant. Eggplants are also a good source of vitamin C and K, vitamin B6 and magnesium and a very good source of dietary fiber and potassium. (Source – http://www.nutritiondata.com/facts-C00001-01c20dP.html )
Lentil Burgers are very inexpensive to make, costing just pennies each. These are a fun and tasty way to introduce legumes to the family. These ‘burgers’ are cooked like pancakes so there is no forming of messy patties by hand.
Look for lentils in the dry bean section of most grocery stores. Lentils cook in about twenty minutes and do not need to be pre-soaked like most beans.
There are also many commercial veggie burgers available at area grocery and health food stores. Frozen varieties are usually found near the waffle section and there are dozens to choose from. These can be expensive, about $3.50 for four burgers, but they are convenient.
Veggie burgers also are available in cans, but read the labels closely because some are high in sodium. My favorite vegetarian burger patty is a mix from a box. Nature’s Burger by Fantastic World Foods highlights brown rice, vegetables and sesame seeds. One burger is 170 calories and contains three grams of fat. These burgers are cholesterol-free and provide eight grams of protein each.
Serve these delicious and nutritious vegetarian burgers with lettuce, tomato, pickles, sliced onions, catsup and mustard on warm whole grain buns.

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Celebrate Cinco de Mayo with Vegan and Vegetarian Mexican Favorites

25 April, 2008 (11:16) | Salad and Salad Dressings, Uncategorized, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Holiday Menus, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Whole Wheat Tortillas, Pico de Gallo, Veggie Fajitas, Easy Frijoles, Guacamole Salad

By Rae Udy

Cinco de Mayo is May 5th and what a great excuse to enjoy delicious Mexican cuisine.
Tortillas are a staple in Mexico and served throughout the day. Whole Wheat Tortillas provide more protein and fiber than traditional torts but buying them in the grocery store can be very expensive.
Serve Pico de Gallo with your homemade whole wheat tortillas or crisp baked corn chips to start the meal. This fresh and spicy relish is great as a side dish with almost any Mexican dish.
Veggie Fajitas is low in calories and fat and combines with Easy Frijoles and Guacamole Salad for a traditional but light Mexican meal.

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Cranberries Bring Nutrition to Vegetarian Thanksgiving

17 November, 2007 (08:59) | Healthy Beverages, Uncategorized, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Holiday Menus, Vegetarian Main Dish | No comments


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RECIPES: Cranberry Apple Cider, Cranberry Salsa, Acorn Squash with Cranberry Wild Rice Dressing

By Rae Udy

Thanksgiving and cranberries just seem to go together, but don’t forget there is a whole lot of nutrition hidden is these tart gems.
Cranberries have been used as food and medicine since the earliest days of the Native Americans. Cranberries were pounded into a paste and used to draw poison from arrow wounds and also used as a natural food preservative.
Packed with powerful antioxidants, cranberries promote urinary tract health by preventing harmful bacteria from sticking to cells in the body. Further evidence suggests eating cranberries or drinking cranberry juice may have heart health benefits.
Researchers at the University of Wisconsin-La Crosse determined cranberry consumption may inhibit blood clotting and provide compounds beneficial to reducing coronary heart disease.
(http://food-decisions.com/news/ng.asp?id=40397-fresh-evidence-for )
According to Ocean Spray website, there are 25 calories in one-half cup of fresh cranberries and ten percent of the recommended daily allowance of vitamin C. Cranberries are cholesterol-free and fat-free.
( www.oceanspray.com/planit/essentials/using_fresh.html )

Cranberries are also a great source of fiber with sixteen percent of daily value needed. They are also a good source of vitamin A, calcium and iron.
( www.medicinenet.com/script/main/art.asp?articlekey=57076 )
Start your holiday meal with Cranberry Apple Cider to get things warmed up and serve Cranberry Salsa as a different dip to liven things up.
If you are expecting a vegetarian for Thanksgiving dinner, Acorn Squash with Cranberry Wild Rice Dressing will make a filling and beautiful main dish or a lovely side dish for the special meal. One serving provides seven grams protein and 190 calories. Have a happy and healthy Thanksgiving.

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Boiled Peanuts – A Good For You Southern Tradition

11 November, 2007 (10:11) | Uncategorized, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Kids Recipes | No comments


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RECIPES: How to Boil Peanuts in the Shell, Boiled Shelled Peanuts, Peanut Parmesan Popcorn

By Rae Udy

Boiling peanuts has been a cultural practice in southern states since the 19th century, where they were originally called goober peas. Recent research concludes these protein rich legumes may have more nutrition than raw or roasted peanuts.
Food scientists at Alabama A & M University, including graduate student Yvonne Chukwumah and Lloyd Walker, PhD, purchased raw Virginia peanuts in the shell, raw peanut kernels, and commercially boiled peanuts to test nutritional differences in each variety.
The scientists boiled the raw peanuts for four hours while the peanuts were still in their shell. They also dry-roasted raw peanut kernels and roasted other raw peanut kernels in oil and made an extract from each batch of peanuts. Lab tests on the peanut extracts show that boiled peanuts had higher levels of antioxidants than the raw or roasted peanuts.
When peanuts are boiled in their shell, the peanut kernel absorbs antioxidants that are in the peanut shells and skins. This doesn’t happen with shelled, skinned peanut kernels, the researchers noted.
One cup in shell boiled peanuts contain about 200 calories and nine grams of protein. Boiled peanuts are cholesterol-free and a good source of dietary fiber and manganese. They are also provide iron, calcium, vitamin E and zinc. www.nutritiondata.com/facts-C00001-01c218G.html
If you’ve never tried boiling your own peanuts at home, it’s very easy to do, but does take time but not a lot of effort. Boiled peanuts will keep indefinitely if kept frozen in a tightly-closed container
http://www.webmd.com/food-recipes/news/20071026/boiled-peanuts-whip-other-peanuts?ecd=wnl_wct_102907
http://en.wikipedia.org/wiki/Boiled_peanuts

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KTBS TV- Red Meat Bad For The Planet?

30 October, 2007 (17:06) | Uncategorized | No comments

www.ktbs.com/news/Red-meat-bad-for-the-planet?-4964/

Red meat bad for the planet?
Created: September 13, 2007 09:05 PM Modified: September 13, 2007 09:05 PM

Eating too much red meat is not only bad for your health, it is also bad for the planet. That’s according to a study from scientists at Cambridge and the Australian National University in Canberra. They say worldwide, agricultural activity accounts for about a fifth of total greenhouse gas emissions, and livestock production has a particularly big impact because of the large amount of methane emitted from belching cattle. Those experts say worldwide, average meat consumption could be realistically reduced by 10%. They say this would help in the battle against global warming, and also reduce health risks associated with excessive consumption of red meat.

Healthful Halloween for Vegetarian Tricksters

27 October, 2007 (16:02) | Healthy Beverages, Uncategorized, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Kids Recipes | No comments


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RECIPES: Blue Brew, Halloween Carrot Cookies, Caramel Popcorn Balls

By Rae Udy

In recent years, Halloween parties provide fun and good food for young and old alike.
Greet your spooky guests with a cauldron of Blue Brew to cast a healthful spell. Nutritious blueberries combine with apple juice to provide a fun beverage low in fat and calories. Blue Brew contains three grams of fat and 124 calories.
Halloween Carrot Cookies is a sneaky way to get the kids to eat nutritious carrots. These delicious cookies provide vitamins C and A, iron and calcium to your trick-or-treaters without them knowing.
Caramel Popcorn Balls are as much fun to make as they are to eat. Rich in fiber, these popcorn balls contain about 130 calories and just three grams of fat.
An attractive tray of crisp, fresh veggies and bite-size fruit pieces will add to the festivities. Have a healthy, safe Halloween.

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