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Vegetarian Main Dish

Vegan Sausage Soup and Cornbread

16 January, 2014 (17:19) | Articles, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups, Whole Grain Breads | No comments


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Easy to make Vegan Sausage Soup pairs perfectly with Vegan Tex-Mex Cornbread for a hearty and delicious lunch or dinner.

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American Vegetarian Menu

5 March, 2012 (11:51) | Articles, Soy Substitutes, Vegan and Vegetarian Side Dishes, Vegetarian Desserts, Vegetarian Main Dish | No comments


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Vegan Winter Soups Lighten Up While Warming Up

2 January, 2012 (14:18) | Articles, Vegan Main Dish, Vegetarian Main Dish, Vegetarian Soups | 2 comments


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RECIPES: Vegan Onion Soup, Vegan Corn Chowder, Crock Pot Vegan Vegetable Soup

by Rae Udy

Soups are nutritious, easy to prepare and taste wonderful during the cold winter. These light vegan soup recipes are a natural for winter and cooking in the crock pot allows cooking without any stirring.

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Beware of the Grill for National Barbecue Month – Go Vegetarian

4 May, 2011 (18:52) | Articles, Healthy Beverages, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Main Dish | No comments


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RECIPES: Barbecue Vegetable Brochettes, Hearty Barbeque Beans, Tropical Freeze

By Rae Udy

May is National Barbecue Month, according to statesybolsusa.org, but many people are unaware that grilling some foods can produce cancer-causing compounds.
( http://statesymbolsusa.org/National_Symbols/American_Hollidays.html )
Heterocyclic amines or HCAs are produced during the cooking of many animal products. In January 2005 the federal government officially added HCAs to its list of carcinogens.
The Cancer Project, Physicians Committee for Responsible Medicine, is a collaborate of physicians, researchers and nutritionists who educate the public about the benefits of a healthy diet for cancer prevention and survival.
( http://cancerproject.org/media/news/fiveworstfoodsreport.php )
They determined that many commonly grilled foods contain alarmingly high levels of HCAs. The five worst foods to grill are chicken breast, well done steak, barbecued pork, salmon and hamburger.
HCAs form when creatine, an amino acid found in muscle, and natural sugars found in meats, are heated during cooking. Grilling at a high heat and for long cooking times increase this risk.
Nearly all meats, including chicken and fish, produce significant amounts of HCAs when grilled. When cooked on the grill, chicken produced more than 10 times the amount of HCAs found in grilled beef.
The Cancer Project doesn’t want you to give up grilling but they want you to try alternatives to safer grilling. Grilled soy-based veggie burgers, veggie brochettes, portabella mushroom ‘steaks’ and other vegetarian foods contain no or negligible levels of HCAs when grilled.
Marinating meats before grilling may reduce cancer-causing substances that occur when meat is charred over high heat. Some marinades contain antioxidants and vitamins that may offer protection against heart disease and cell and tissue damage.
( http://www.cancer.gov/cancertopics/factsheet/Risk/cooked-meats )
( http://www.ncbi.nlm.nih.gov/pubmed/15072585 )
( http://northridgehospital.org/Who_We_Are/209807 )
( http://ag.ansc.purdue.edu/meat_quality/grilling.html )
The following recipes are found on The Cancer Project website.

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Vegan and Vegetarian Recipes for National Peanut Month

21 March, 2011 (18:57) | Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Cooking Raw Peanuts-Oven Roasting, Microwave Oven Roasting Raw Peanuts, Oil Roasting Raw Peanuts, Veggie Fritters with Thai Peanut Sauce

By Rae Udy

March is National Peanut Month and according to the Peanut Institute, peanut-institute.org, Texas is a major producer of Spanish, Runner and Valencia Peanuts.
Commercial production of peanuts began in Texas about 1906, when four or five carloads were grown, thrashed, and sold to a peanut oil, butter, and confectionery factory in Paris. The Handbook of Texas Online sites this as the first confectionery factory in the state.
Peanuts are a good source of protein by providing almost 7 grams in a 1-ounce serving. Peanuts do not contain cholesterol or trans-fats and are a great source of potassium, vitamin E and fiber. They also contain other important vitamins and minerals such as folic acid, thiamin, niacin, copper, manganese, phosphorous, magnesium, and zinc.
Raw peanuts are available in the produce sections of grocery stores and you can roast peanuts in the oven, microwave oven or deep fryer at home. The finished product can be seasoned with salt, vegan Parmesan cheese, chili powder, or whatever suits your taste buds.

( http://peanut-institute.org/peanut-facts/growing-and-variety.asp )
( http://library.thinkquest.org/2886/foo.htm )
( http://tshaonline.org/handbook/online/articles/afp01 )
( http://texaspeanutboard.com/nutriton.html )
( http://whfoods.com/genpage.php?tname=foodspice&dbid=101 )

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Celebrate Meatout on March 20th with Vegan Recipes

18 March, 2011 (14:22) | Vegan Breakfasts, Vegan Main Dish, Vegan Snacks, Vegetarian Breakfast, Vegetarian Desserts, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Irresistible French Toast, Easy Black Bean Burritos, Coconut Portabella Stir-Fry, Mocha Chocolate Mousse

By Rae Udy

Meatout, observed March 20th, shares and explores the joys and benefits of a plant-based diet. Meatout is an international campaign helping expose people to a wholesome diet of fruits, vegetables and whole grains.
Meatout was launched in 1985 by FARM, Farm Animal Rights Movement, and has become one of the world’s largest annual diet education events. Thousands of people in all 50 states and a host of other countries are involved in meatless cooking demonstrations, exhibits and festivals.
The American Cancer Society, the National Cancer Society, Johns Hopkins University and the American Heart Association have also launched their own campaigns to promote plant-based foods.
Meatout.org offers a seven-day menu with delicious and nutritious recipes to try. Sign up for Meatout Mondays and receive an online newsletter with vegan recipes, book reviews, health news and inspirational stories. Request a free 32-page booklet with nutritional information and recipes at http://VegKit.org to arrive by snail mail.
The following recipes are just a sample available at the site, http://meatout.org. From breakfast to dessert, all recipes are vegan and simple to make and fun and nutritious to eat.
Sources:
http://meatout.org/
http://meatout.org/about.htm
http://farmusa.org/

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February is American Heart Month

23 February, 2011 (15:37) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Sweet & Nutty Stir-Fry. Take-a-Break Snack Mix

by Rae Udy

February is American Heart Month, according to the American Heart Association. During the month, their goal is to raise funds for heart research and to provide education about heart disease and stroke.
Heart disease is the number one killer of American men and women. According to the Center for Disease Control and Prevention, about every 25 seconds an American will have a coronary event.
Some heart attacks are sudden and intense, but, according to the CDC website, http://cdc.gov/Features/HeartMonth/, most start slowly with mild pain.
Chest discomfort in the center of the chest that lasts more than a few minutes, or goes away and comes back is one sign a heart attack may be happening. Other symptoms include pain and discomfort in other areas of the upper body, such as, one or both arms, the back, neck, jaw or stomach.
Shortness of breath, breaking out in a cold sweat, nausea or light-headedness are more warnings of heart problems.
The AHA, the National Heart, Lung, and Blood Institute, the American Red Cross and the National Council of Aging urge people to know the signs of a heart attack and know the importance of calling 911 immediately at the onset of symptoms.
The AHA recommends eating a wide variety of nutritious foods daily. Fresh fruit and vegetables, fiber-rich grains, nuts, legumes and seeds are smart food choices that will benefit your long-term heart health.
These recipes are just two of the many offered on the AHA website, heart.org. Main dish Sweet & Nutty Stir-Fry is light and filling at the same time and Take-a-Break Snack Mix is fun to have on hand anytime.
( http://americanheart.org/print_presenter.jhtml?identifier=4441 )
( http://americanheart.org/presenter.jhtml?identifier=1200010

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Vegan Soups On! Warm You Up Not Fill Out

23 February, 2011 (15:14) | Articles, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Vegan Minestrone, Without the Cream of Mushroom Soup, Spicy Vegan Caribbean Soup

By Rae Udy

When the weather is cold outside we need to warm up on the inside and that means soups on. Vegan soups can be hardy and flavorful without filling you out.
Vegan Minestrone is an Italian staple and a hearty but low-calorie soup. Colorful and low in fat, this soup fills you up and not out.
Satisfy your creamiest soup desires while sticking to your diet when you make Without the Cream of Mushroom Soup. This soup gets its smooth texture from your choice of rice, soy or nut milk. This soup is high in protein and great taste.
SpicyVegan Caribbean Soup brings heat from both the outside and the inside. Top with nutritious brown rice to add protein and a nutty taste of whole grain.
Warm up to these vegan soups and you won’t go away hungry.

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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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Vegetarian and Vegan Chili is Perfect for Fall and Football

1 October, 2010 (19:08) | Articles, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Cornbread Chili, Tofu Chili, White Bean Chili
By Rae Udy

Chili is the perfect food for fall and football. Try these vegetarian chili recipes for some different and nutritious varieties of a fall favorite.
Cornbread Chili is a meal in itself and is ready to put into the oven in just minutes. Buy a cornbread or corn muffin mix free of trans fats to top the nutritious beans and veggies to keep this chili low in fat.
Tofu Chili is full of low-fat vegetables and protein-rich tofu to provide a light but filling main dish in a bowl. One serving provides 24 per cent of your daily value needed for protein and 69 percent for vitamin A.
White Bean Chili is quick-to-make and delicious to eat. Look for vegetarian and vegan sausage in the freezer section of most grocery stores near the frozen waffles section. There are many varieties available and some are more spicy than others, my favorite is MorningStar Farms veggie sausage patties.

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