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Vegetarian Kids Recipes

Can Your Diet Help Fight Breast Cancer? Soy Foods May Help!

15 November, 2009 (08:39) | Healthy Beverages, Soy Substitutes, Vegan and Vegetarian Side Dishes, Vegan Breakfasts, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Kids Recipes, Vegetarian Main Dish | No comments


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RECIPES: Soy Nuts, Sweet and Sour Soy Stir Fry, Super Soy Shake,

By Rae Udy

The National Breast Cancer Awareness Month celebrates its 25th anniversary this year. The NBCAM organization is a partnership of national public service organizations, professional medical associations and government agencies working together to promote awareness, share information and provide access to more screening of breast cancer.
http://www.nbcam.org/about_nbcam.cfm
Is there a link between what we eat and breast cancer? Women who eat a diet of high fat foods could be doubling their risk according to scientists funded by the Medical Research Council and Cancer Research UK.
The research show women who eat more than 90 grams of fat per day had twice the risk of breast cancer than those who eat less than 40 grams a day. More than 13,000 women ages 45 to 77 took part in the European Prospective Investigation of Cancer and Nutrition study.
The lead researcher, Dr. Sheila Bingham said, “Our study shows there is an emerging link between eating too much fatty food and increasing the risk of breast cancer. The effect seems to be related particularly to saturated fat found mostly in high fat milk, butter, meat and some cereals such as biscuits and cakes.”
The US Nurses’ Health study involving more than 90,000 women also found women who eat lots of red meat and full-fat dairy products such as cheese are raising their breast cancer risk.
http://www.dailymail.co.uk/health/article-189048/Fatty-diet-link-breast-cancer.html

Italian researchers reported a macrobiotic diet could substantially reduce hormonal levels associated with higher risk of breast cancer. Known as the DIANA (Diet and Androgens) Trial, the study was conducted by the National Tumor Institute in Milan and divided women into two groups. The control group continue eating as they usually did and the intervention group of women shifted from animal to vegetable sources. They also reduced their meat consumption from daily to one or two times a week, dairy was halved, and butter virtually eliminated. Soy products were consumed on average 1.7 times daily and sea vegetables used every other day. Brown rice and other whole grains were consumed 2.5 times per day compared to 0.5 times by controls, and intake of legumes, cruciferous vegetables, and berries were 4-8 times higher.
Total cholesterol decreased from 240 to 206 mg compared to 230 in the control group. The intervention group lost more weight and underwent significant improvements in the five major hormonal and metabolic values associated with breast cancer risk.
The researchers concluded that a dietary strategy that combines lowered total fat intake with increased intake of dietary fibers from cereals, legumes, and vegetables could reduce risk of breast cancer. http://www.macrobiotics.nl/library/breast_cancer.html

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October is Vegetarian Awareness Month

25 September, 2009 (11:28) | Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Lentil Burgers, Whole Wheat Better Batter Buns

By Rae Udy

Tomorrow is World Vegetarian Day and the official kick-off of Vegetarian Awareness Month in October.
In 1977, the first World Vegetarian Day was founded on Oct. 1 by the North American Vegetarian Society to bring awareness that what we eat as individuals impacts the well being of ourselves and others, as well as the animals and the planet.
http://www.worldvegetarianday.org/
According to the NAVS, there are many ways to join the vegetarian celebration. Try eating meat-free for tomorrow, learn more about the many health benefits associated with a vegetarian diet, order a meatless option at your favorite restaurant or host a meal or vegetarian potluck party at your home.
http://www.worldvegetarianday.org/nonvegetarians/
It has never been easier to eat vegetarian. There are hundreds of vegetarian entrée’s in your supermarket and health food stores. Frozen veggie burgers are a fun and delicious way to try a vegetarian meal. They are usually located near the frozen waffles in most supermarkets. There are dozens of varieties and each taste different. My family like MorningStar Farms Grillers, but my favorite is Garden Burger Originals.
There are also vegetarian chic patties, meat balls, hot dogs, roasts, lunch meats made from whole grains, beans and vegetables. If you are watching salt intake you may have to read labels because some of these frozen meatless ‘meats’ are high in sodium content.
My favorite vegetarian recipe is from my mother-in-law, Grace. Lentil Burgers are very easy to make and so inexpensive. I make a large batch and freeze burgers in individual packages in sealed plastic bags or foil. These can be warmed in the microwave or oven for a delicious burger in a flash. Break up burgers to add to casseroles, spaghetti sauce or top pizzas.

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Healthful Vegetarian Muffins Morning, Noon and Night

25 September, 2009 (11:27) | Vegan Breakfasts, Vegan Snacks, Vegetarian Desserts, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Whole Grain Breads | No comments


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RECIPES: Better Bran Muffins, Morning Glory Muffins, Pumpkin Pecan Muffins

By Rae Udy

Muffins have a reputation, and not a good one. High in fat, no fiber and too many calories are often associated with muffins.
With a few changes, like baking with whole wheat flour and adding dried fruits, you can make healthful and delicious muffins in minutes at home and save money too.
The following muffin recipes are packed with nutrition and flavor but not calories or fat. Each of these tasty treats contain between 180 to 200 calories and about six grams of total fat. They also provide almost five grams of protein and 13 percent of daily fiber needed.
( MasterCook Deluxe – nutrition breakdown )
Muffins freeze well, just wrap in foil or toss in freezer bags to freeze for two months. Warm in the microwave for 30 seconds to serve for a hearty breakfast, a light lunch, dessert or late night snack.

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Grandparents Day Brings Memories of Recipes

11 September, 2009 (11:21) | Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Kids Recipes | 1 comment


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RECIPES: Grandma Toots’ Applesauce Cake, Grandma Udy’s Gingersnaps Cookies

By Rae Udy

This year Grandparents Day is celebrated on September 13th. The special day has three goals: to honor grandparents, to give grandparents an opportunity to show love for their grandchildren and to help young people become aware of the strength, information and guidance the older generation can offer.
According to the National Grandparents Council website, grandparents-day.com, http://www.grandparents-day.com/ , in 1970, a West Virginia housewife and mother of 15 children, Marian Lucille Herndon McQuade, initiated a campaign to set aside a day just for grandparents.
In 1978 the United States Congress passed legislation proclaiming the first Sunday after Labor Day as National Grandparents Day. The proclamation was signed by President Jimmy Carter and September was chosen for the holiday to signify the “autumn years” of life.
Reports of just how important grandparents are to the youth of today can be easily supported by checking census figures. In 2006, 6.1 million grandparents had grandchildren under the age of 18 living with them. In 1996, about 4 million children or six percent lived in a grandparent’s home, nearly double the 2.3 million who did so in 1980.
http://www.census.gov/Press-Release/www/releases/archives/facts_for_features_special_editions/012095.html
www.census.gov/Press-Release/fs97-09.html
If you are lucky enough to have a grandparent close, what a great excuse to spend the day with them. If you can’t visit, please make sure to call them. But, if you are like me and have only great memories of your grandparents then take time to remember them and share with your children and grandchildren what they meant to you.
When I think of my grandparents, food always comes to mind. Both grandmothers were fabulous bakers eager to please hungry grandchildren and they will always be remembered when I make one of their favorite recipes.

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Celebrate Better Breakfast Month for School Days

3 September, 2009 (13:55) | Soy Substitutes, Vegan Breakfasts, Vegetarian Holiday Menus, Vegetarian Kids Recipes | No comments


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RECIPES: Soy Sausages, Tofu Scramble

By Rae Udy

Mom is right. Breakfast is the most important meal of the day.
September is Better Breakfast Month and the beginning of school is a great time to get the family into a routine of eating a healthy breakfast each morning.
Many school districts around the country recognize this unofficial holiday as a way to promote the importance of eating breakfast, especially for school-age children and young adults.
The University of Minnesota School of Public Health Project followed 2,200 adolescents to examine how breakfast eating could effect body weight change during a five-year study.
Eating Among Teens or EAT researchers found daily breakfast eaters consumed a healthier diet overall and were also more physically active than teens who skipped breakfast.
After five years, the breakfast eaters tended to gain less weight and have a lower body mass index, which is an indicator of obesity risk.
In the past two decades, the rates of obesity in children have doubled and almost tripled in teens. It is estimated between 12 and 24 percent of children and adolescents regularly skip breakfast.
The principle investigator of Project EAT, Dianne Neumark-Sztainer, Ph.D., says, “Eating a healthy breakfast may help adolescents avoid overeating later in the day and disrupt unhealthy eating patterns, such as eating a lot late in the evening.”
This research confirms the importance of encouraging good breakfast eating habits to children, young and old. Start the morning off right with Soy Sausage and Tofu Scramble to enjoy a cholesterol-free breakfast that is inexpensive but high in protein and low in fat.
Make these vegetarian patties or links in bulk and freeze. Microwave in 30 seconds for a quick breakfast or heat in the oven to top a pizza, add to spaghetti sauce or stuff a biscuit sandwich.

http://www.mrbreakfast.com/article.asp?articleid=31
http://www.thenibble.com/fun/more/facts/holidays-september.asp
http://www.news-medical.net/news/35929.aspx

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Back 2 School and 4 Work Vegan and Vegetarian Sack Lunches

29 July, 2009 (16:25) | Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegan Snacks, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | 1 comment


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RECIPES: Veggie Pita Pockets, Black Bean Wraps, It’s Not Tuna Sandwiches

By Rae Udy

School days are here and the challenge is on to keep brown bag lunches interesting and nutritious throughout the school year. It is also a good idea for parents to show a good example by packing their own nutritious lunch for work.
Veggie Pita Pockets bring a little taste of Greece to the lunchbox. If your child doesn’t like the strong taste of Feta cheese, spread the pita with low fat cream cheese instead. Without the pita, this recipe is also good packed in a thermos container for a refreshing salad served with whole grain crackers and low-fat cheese.
Black Bean Wraps adds the spice of Mexico to the sack lunch. Each tasty burrito contains 275 calories and 13 grams of protein. Top with your child’s favorite vegetables and wrap the night before for a no-hassle sack lunch. Top with chopped tomatoes if your child doesn’t eat mild hot sauce.
You just may not want to tell the kids what is in It’s Not Tuna Sandwiches. Garbanzo beans are a great source of fiber and this hearty sandwich contains eight grams. Artichoke hearts give this sandwich a unique flaky texture and salty taste. These delicious sandwiches contain no cholesterol and are high in protein with 14 grams.
It does take a little bit of time and effort to make your lunch at home, but you can save money and have some control over what you and the kids are eating. Get the family involved in making their own lunch and see how inventive they can be.

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Onions Bring Tears of Good Health to Your Vegetarian Diet

22 May, 2009 (09:28) | Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Beer Battered Onion Rings, Onion Mediterranean Pitas, Onion Focaccia

By Rae Udy

Slice that onion and weep, but know your tears are helping your health. The compounds that give onions the power to make you cry have been identified to fight cancer, help lower cholesterol levels and eliminate free radicals.
Scientists believe the allium family of vegetables, such as onions, garlic, leeks, chives and shallots, may protect us from certain forms of cancer.
First noted in an 1989 study published in the Journal of the National Cancer Institute, the people who ate the largest amount of products from the onion family were less likely to develop stomach cancer than those who did not.
Researchers found people who eat one onion daily can raise their good HDL cholesterol levels, according to Dr. Barry Sears in his book The Top 100 Zone Foods. According to Sears, onions may also prevent asthma and inflammatory reactions.
Onions contain as many as 150 phytochemicals and one, quercetin, helps eliminate free radicals in the body and protects and regenerates vitamin E.
Onions are very low in calories with only 45 in one medium onion. They provide three grams fiber and 20 percent of daily value for vitamin C. Onions are very low in sodium and a good source of vitamin B6, calcium and potassium.

http://www.onions-usa.org/about/nutrition.php
http://health.learninginfo.org/onion-nutrition.htm

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Strawberries are a Vegetarian Favorite Around the World

18 May, 2009 (13:22) | Healthy Beverages, Vegan Snacks, Vegetarian Desserts, Vegetarian Kids Recipes, Vegetarian Lunch Recipes | No comments


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RECIPES: Strawberry Lemonade for One, Chocolate Dipped Strawberries, Strawberry Pie

By Rae Udy

There is a war going on in my strawberry patch, and I am losing every battle. The enemy is not the typical garden pest but a squirrel who loves strawberries, and he isn’t alone.
Strawberries are the most popular type of berry in the world, according to the World’s Healthiest Foods website. There are more than 600 varieties of strawberry and they all differ in flavor, size and texture but they are all nutritious and delicious.
Strawberries are an excellent source of vitamin C and provide 140 percent of your daily requirement in one 50 calorie cup. They are a very good source of dietary fiber with almost four grams per serving and are also a good source of manganese, potassium and B vitamins.
Strawberries are potent antioxidants and help protect cell structure damage and prevent oxygen damage in the organs. The unique phenol content in strawberries can lessen inflammation associated with arthritis, asthma, heart problems and cancer.
These berries are very perishable, and should not be washed until right before eating or using in a recipe. Do not remove their caps and stems until after you have gently washed the berries in cold water and patted them dry. This will prevent them from absorbing excess water and making them soggy. Remove the stems, caps and white hull with a paring knife.
What is more refreshing than lemonade on a hot day? Strawberry Lemonade For One blends up a tasty beverage for summer that sweetly quenches the thirst.
Chocolate Dipped Strawberries are fun to make and more fun to eat. Remember strawberries are low in calories and fat so you can indulge.
Strawberry Pie is my version of JB’S Big Boys Restaurant great dessert. One giant slice contains 233 calories and five grams of fat and 88 percent of your daily value of vitamin C.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=32
http://urbanext.illinois.edu/strawberries/nutrition.html

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Earth Day – The Green Generation Goes Organic

17 April, 2009 (11:32) | Vegan and Vegetarian Side Dishes, Vegan Snacks, Vegetarian Appetizers, Vegetarian Kids Recipes, Vegetarian Lunch Recipes | No comments


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RECIPES: Organic Veggie Bean Dip

By Rae Udy

The Green Generation is the title campaign for the 39th annual Earth Day. On April 22nd millions of people around the world will participate in hundreds of earth-friendly celebrations to mark the day.

http://ww2.earthday.net/earthday2009
“Go Organic for Earth Day” is just one campaign co-sponsored this year by the Earth Day Network, the Organic Trade Association and MusicMatters. Their goal is to help consumers discover, understand and enjoy organic products on Earth Day and throughout the year. http://www.organicearthday.org/
Farmers spray a billion pounds of pesticides to protect crops each year, but when chemicals are used to kill pests they can also kill microorganisms that keep carbon contained in the soil. When these are gone the carbon is released into the atmosphere as CO2. When these organisms are gone the soil is no longer naturally fertile and the chemical fertilizers become a necessity.
http://www.earthday.net/node/122

Peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, spinach, lettuce and potatoes typically have the highest pesticide levels, according to the Environmental Working Group in Washington, D.C.
Onions, avocados, frozen sweet corn, pineapples, mangoes, asparagus, frozen peas, kiwi, bananas, cabbage, broccoli and papayas have the lowest amount.
http://www.sixwise.com/newsletters/07/06/13/the_20_fruits_and_vegetables_with_the_most_pesticides_the_20_with_the_least__and
_what_to_do.htm

By eating some of the most-contaminated fruits and vegetables, you and your children are exposed to about 15 different pesticides a day. No one knows for sure what impact these chemicals that are, by their very nature, designed to kill will have on your health.
Fortunately, by avoiding the most-contaminated produce out there, and concentrating on the least contaminated instead, you can reduce your exposure to pesticides by almost 90 percent.
Contrary to popular belief, simply washing with water and peeling fruit and vegetables is not enough to protect yourself and your family from pesticides. It will reduce the levels somewhat, but it will not eliminate them.
Organic produce is worth the extra effort to find and the cost to purchase. Locally, Granary St., Vitamins Plus and Albertsons carry a wide variety of fresh organic fruit, vegetables, berries and more.
Jacks Natural Food Stores, Wal-Mart and many large grocery stores have a great selection of organic flours, dried and canned beans, frozen and canned vegetables and fruits, chips and breads. Organic milk, eggs, cheese and yogurt are found in many stores.

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Soyfoods for the Family for National Soyfoods Month

10 April, 2009 (11:49) | Soy Substitutes, Vegan Breakfasts, Vegan Main Dish, Vegan Snacks, Vegetarian Kids Recipes, Vegetarian Main Dish | No comments


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RECIPES: Spiced Bran Muffins, Spicy Tofu and Mushroom Spaghetti Sauce

By Rae Udy

April is National Soyfoods Month and according to the Soyfoods Council adding a little soy into everyday meals and favorite recipes is a healthy idea for the entire family.
Osteoporosis prevention, cancer reduction and reduced menopause symptoms are well known benefits of adding soy to women’s diets.
But, don’t forget Dad. Soy can help prevent prostate cancer and reduce cholesterol in men. Boys can get many benefits as well because soyfoods provide high quality protein with less fat and calories than other protein sources.
There is especially good news about the benefits of soy for girls. Research at the National Cancer Institute showed girls who began eating soyfoods young, ages 5 to 11, reduced their risk of breast cancer by 30 to 58 percent.
Just one serving of soy foods daily can make a dramatic difference. One serving of soy equals one cup of soymilk, one-quarter cup soy nuts or four ounces of tofu.
These recipes from the Soyfoods Council show how easy and tasty it is to add soyfoods to your daily menu.
http://www.thesoyfoodscouncil.com/soyfoodmonth.html

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