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Vegan Snacks

Peaches are a Peach of a Fruit

12 September, 2010 (11:53) | Vegan Breakfasts, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Kids Recipes | No comments


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RECIPES: Peach Blueberry Crisp, Peachy Keen Syrup, Peach Salsa, Layered Peach Pops

By Rae Udy

Local peaches are ready for picking right now and roadside stands, farmers markets and peach orchards in our area offer great bargains for healthful peaches. http://sulphurspringsfarmersmarket.com/experience/guide-to-produce-grown-in-texas
According to the USDA, peaches contain no cholesterol or sodium and just a trace of fat. They are high in fiber and are a great source of niacin, vitamins C and A and potassium. One cup of fresh peach slices contain just 60 calories and provide about 1.4 grams protein. Peaches are also a good source of calcium and iron.
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
Choose peaches firm to the touch with flesh that yields with gentle pressure. Avoid peaches with blemishes, dark spots, dents or a hint of green because they will never fully ripen. Store ripe peaches at room temperature for three to four days or keep them in the fridge for 5-6 days.

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PEACH BLUEBERRY CRISP

1 cup uncooked old-fashioned oatmeal
½ (one-half) cup brown sugar
½ (one-half) cup whole wheat flour
½ (one-half) cup butter or margarine
4 cups blueberries, fresh, whole frozen or canned
¼ (one-quarter) cup unbleached white flour
2 cups sliced peaches

Preheat oven to 350 degrees. Combine oatmeal, brown sugar and whole wheat flour. Cut in butter with pastry blender or two knives until well blended. Place well drained berries in bottom of eight-by-eight inch baking dish and toss with white flour. Arrange peach slices on top. Sprinkle crumb mixture evenly over fruit and bake for 35-40 minutes or until golden brown. Serve with Peachy-Keen Syrup. Yields nine servings.

PEACHY-KEEN SYRUP

1 cup honey
1 teaspoon ground cinnamon
4 cups fresh, ripe, sliced peaches

Combine honey and cinnamon and mix well. Bring mixture to a low boil, reduce heat and simmer five minutes or until thickened. Add peaches and mix well. Serve warm at breakfast or brunch over whole grain waffles, pancakes or French toast. Chill and serve for dessert over cobblers, fresh fruit or frozen yogurt. Yields four cups.

PEACH SALSA

4 large fresh peaches
½ (one-half) cup red bell peppers
¼ (one-quarter) cup Anaheim chili peppers
¼ (one-quarter) cup jalapeno peppers
¼ (one-quarter) cup red onions
¼ (one-quarter) teaspoon red pepper flakes
¼ (one-quarter) cup fresh lime juice
1 Tablespoon fresh cilantro, chopped

Peel peaches, if desired and discard seed. Cut into one-quarter inch cubes. With rubber gloves on, remove stem end and seed pod from peppers. Chop bell peppers into small dice and slice Anaheim and jalapeno peppers into thin slices. Chop onions into one-quarter inch pieces. Add red pepper flakes, lime and cilantro. Carefully stir fruit mixture. Cover and chill for one hour to blend flavors. Serves 10 as dip for baked corn chips or warm whole grain tortillas.

LAYERED PEACH POPS

2 cups strawberries
¾ (three-quarter) cup honey, divided
6 kiwifruit, peeled and sliced
2 cups sliced peaches
12 (3-ounce) paper cups or small popsicle molds
12 Popsicle sticks

Puree strawberries with one-quarter cup honey in blender or food processor. Divide mixture evenly between 12 cups or popsicle molds. Arrange on cookie sheet and freeze about 30 minutes or until firm. Meanwhile, rinse processor and process kiwifruit with one-quarter cup honey. When strawberry layer is firm, pour kiwifruit puree into molds. Insert popsicle sticks and freeze about 30 minutes or until firm. Repeat process with peaches and remaining one-quarter cup honey. Pour peach puree into molds and freeze until firm and ready to serve, about two hours. Yields 12 small popsicles.

Celebrate July with Ice Cream All Month Long

2 July, 2010 (16:58) | Vegan Snacks, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Kids Recipes | 2 comments


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RECIPES: Soy Nut Ice Cream, Strawberry Sundaes, Peach Jam Ice Dream, Pecan Praline Ice Cream, Vanilla Ice Cream

By Rae Udy

President Ronald Reagan designated July as National Ice Cream Month in 1984. In the proclamation, ice cream was recognized as a fun and nutritious food enjoyed by 90 percent of Americans.
Start the celebration tomorrow, July 1st, with Creative Ice Cream Flavor Day. Soy Nut Ice Cream is creative and is an alternative for vegans and for people with dairy allergies.
July 7th is National Strawberry Sundae Day and a great day to have everyone pitch in and make their own sundaes.
On the 17th peaches are the star for National Peach Ice Cream Day. Peach Jam Ice Dream can be made in your freezer if you don’t have a ice cream maker. Vegans can enjoy this easy recipe also. Try your favorite jams for a new treat each time you make it.
Pull out all the stops for National Ice Cream Day on the 18th by serving up a southern favorite, Pecan Praline Ice Cream. There is nothing low-fat about this ice cream but calcium and protein are plentiful.
National Vanilla Ice Cream day is on the 23rd of July. This version is the old-fashioned kind with a little extra work to provide a better quality ice cream.
Have a cool month of ice cream.
http://library.thinkquest.org/2886/jul.htm

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The Irish and Potatoes Go Together for Vegetarians

18 March, 2010 (15:28) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Holiday Menus, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish | 1 comment


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RECIPES: Grandma Toots’ New Potatoes and Button Mushrooms, Spicy Baked Potato Skins and Tater Options, Fresh Potato Nachos For One

By Rae Udy

Today is St. Patrick’s Day and a great day to remember all things Irish, and there isn’t anything more Irish than potatoes.
There aren’t many foods that can claim a historical event started with them, but the potato can. In 1845, a blight ruined most of the potato crop in Ireland causing the Irish Potato Famine and the death of 750,000.
Today, potatoes are the number one vegetable crop in the world and Americans eat more potatoes, pound for pound, than any other vegetable.
Potatoes are a very good source of vitamin C with over 26 percent daily value. They are also a good source of B vitamins, potassium, manganese and dietary fiber. One medium baked potato has about 130 calories and is almost fat-free.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl

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Vegetarian Super Snacks for Super Bowl

29 January, 2010 (09:27) | Vegan Snacks, Vegetarian Appetizers, Vegetarian Holiday Menus, Whole Grain Breads | No comments


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RECIPES: Tortilla Towers, Tex-Mex Mini Pizzas, Nacho Bread Snacks, Spicy Popcorn

By Rae Udy

Super Bowl food is almost as important as the game itself. This year follow a Tex-Mex theme with these tasty and nutritious finger foods.
Tortilla Towers looks impressive to football fans with eight layers of low-fat goodness. Tex-Mex Mini Pizzas are a snap to make with English muffins and you can top them with all your favorites.
Nacho Bread Snacks are very easy to make but your guests will think you spent hours making homemade bread for them. Spicy Popcorn adds crisp and crunch to the menu.
Add a tray of crunch veggies, fresh fruit and dips for a super Super Bowl party.

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Peanut Butter Lovers Get Ready To Celebrate

15 November, 2009 (08:53) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Microwave Roasted Peanuts, Blender Peanut Butter, Asian Noodles with Peanut Butter Sauce, Peanut Butter Snack Mix

By Rae Udy

November is Peanut Butter Lovers Month and time to celebrate one of America’s favorite foods.
Americans eat three pounds of peanut butter per person every year and one acre of peanuts will make 30,000 peanut butter sandwiches. If you have a child in the house you know peanut butter is considered a staple for sandwiches and is found in about 75 percent of homes.
One peanut butter and jelly sandwich provides 18 percent of the daily value needed of folate, the naturally occurring form of the B vitamin folic acid, recommended for the reduction of birth defects and lowered heart disease risk.
http://www.peanutbutterlovers.com/nutrition/folic_acid.html

A two tablespoon serving of peanut butter contains 190 calories, eight grams of protein and eight percent dietary fiber. Peanut butter is naturally cholesterol free and low in saturated fat. It is also a great source of vitamin E and provides 22 percent daily value and 24 percent for Niacin.
http://www.peanutbutterlovers.com/nutrition/nuttable.html

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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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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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Healthful and Nutritious Mexican Vegan and Vegetarian Meals

27 August, 2009 (12:26) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Main Dish | No comments


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RECIPES: Missy’s Bean and Corn Dip, Mexican Coleslaw, Veggie Rajas, Cinnamon Torts

By Rae Udy

Mexican dishes often combine nutritious whole grains and protein rich beans but sometimes can be heavy on the fat. Try the following menu for a low calorie variation of some authentic Mexican specialties.
For a tasty appetizer, start with my sister Missy’s Bean and Corn Dip This delicious dip is only 85 calories per serving and provides eight percent daily dietary fiber and is high in vitamins C and A with 37 and 12 percent.
Veggie Rajas is a filling main dish but contains a mere 186 calories in each personal dish. One serving provides 25 percent dietary fiber and 15 percent for vitamin B6.
Mexican Coleslaw is low in calories with 43 per serving but packs in the nutrition and packs a punch. This hot and spicy salad is high in potassium, vitamin C and folacin and is great served along side the individual Veggie Rajas.
Finish the Mexican menu with crispy Cinnamon Torts for a crunchy ending to the nutritious fiesta.

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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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Jalapeno Peppers Add Fire to a Vegetarian Diet

29 July, 2009 (16:21) | Canning for the Vegetarian, Vegan Snacks, Vegetarian Appetizers, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Canned Jalapeno Peppers, Mex-Tex Deviled Eggs, Spicy Bean Nachos

By Rae Udy

Deep green jalapenos are one of the hottest of all chili peppers. They are ideal for pickling and taste great in nachos and other Tex-Mex dishes.
These peppers are an excellent source of both vitamins A and C, with 46 and 23 percent daily value. They are also a great source of vitamin B6, thiamin and potassium. Fresh jalapeno peppers are low in calories, about 38 per cup, and contain a fair amount of fiber and iron.
Canning Jalapeno Peppers is rewarding and saves money, but does take time and preparation. Carefully removing seeds from the center of each pepper will cut down on much of the fire. Each pint contains 85 calories and five grams of total fat.
Mex-Tex Deviled Eggs adds fire to an unexpected appetizer or snack. These are good with canned peppers or fresh jalapenos. Each little devil contains 42 calories and one gram of saturated fat and provides three grams of protein.
Use your own pickled peppers to make Spicy Bean Nachos. With nine grams of protein one serving is just over 300 calories, and best of all, these colorful nachos cook just a minute in the microwave.

http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2744/2?print=true

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