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Vegetarian Main Dish

Sweet, its National Honey Month

12 September, 2010 (12:06) | Canning for the Vegetarian, Vegan Main Dish, Vegetarian Desserts, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Cranberry Lip Gloss, Steamy Creamy Tomato Soup, Garden Stir-Fry, Honey Roasted Apples

By Rae Udy

Orange Blossom, Clover and Eucalyptus. Flowers? Trees? Some exotic location? No, these are some of the more than 300 unique kinds of honey available in the United States.
September is National Honey Month and its going to be sweet! Pure honey contains the natural sweet substance produced by honey bees from the nectar of plants, according to the National Honey Board.
The color and flavor of honey differ depending on the bees source of nectar, in general, lighter colored honeys are mild in flavors, while darker honeys are usually more robust.
Honey is an all-natural sweetener without any added ingredients. Primarily carbohydrates and water, with trace enzymes, minerals, vitamins and amino acids. One tablespoon of honey provides 17 grams of carbohydrates and 64 calories.
Honey also contains a variety of antioxidants, like flavonoids and phenolic acids, that help eliminate free radicals. Darker honeys have more antioxidant content than lighter colored honeys.
Honey is a natural healer for the skin and lips. Try Cranberry Lip Gloss to keep chapped lips at bay the natural way. The following recipes are from honey.com and show the versatility of delicious, nutritious honey.
Sources:
library.thinkquest.org/2886/foo.htm
honey.com/nhb/about-honey/

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Okra, the Vegetable You Love or Hate

12 September, 2010 (11:31) | Canning for the Vegetarian, Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Spicy Okra Fry, Pickled Okra, Lentil Okra Soup, Okra Tomato Salad

By Rae Udy

Okra is one food you either love or hate. My family is mixed on the verdict, but there is no doubt eating okra is good for you.
According to Fruits and Veggies More Matters, http://www.fruitsandveggiesmorematters.org/?page_id=2467
a serving of 7 3-inch pods contain just 25 calories and are fat and cholesterol free. They are a great source of dietary fiber with 12 percent daily value in each serving.

Okra also provides 2 grams of protein and 30 percent dv of vitamin C, and is a good source of vitamin A, calcium and iron.
Enjoy okra in side and main dishes, soups and pickles.
http://www.fruitsandveggiesmorematters.org/?page_id=2467

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Sugar Snap Peas Signal Spring Is Here

21 April, 2010 (14:20) | Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Sugar Snap Peas and Bow Tie Pasta, Sugar Snap Peas with Brown Rice, Oriental Noodles and Sugar Snap Peas

By Rae Udy

Sugar snap peas signal Spring is here. These crisp whole peas are great served fresh in salads, lightly steamed with a little lemon juice as a side dish or added to a stir-fry rice or grain main dish.
As part of the bean or legume family, sugar snap peas are protein-rich with almost six grams per cup. One cup of boiled sugar snap peas contain just 67 almost fat-free calories.
Fresh sugar snap peas or snow peas are a very good source of vitamin K. This vitamin is important for maintaining bone health. They are also a great source of folic acid and vitamin B6 to help fight osteoporosis and provide iron and vitamin C to help maintain your immune system.
Sugar snap peas look different than garden green peas. They are flat and the whole pod is edible. Small snap peas are more tender and sweeter than older, large pods. Snap off each end to remove stems before eating.
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=55

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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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Potassium Rich Vegetarian Foods Help Fight Stroke and Heart Disease

15 March, 2010 (12:25) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Spinach Pesto and Spaghetti, Sweet and Spicy Roasted Potatoes, Banana Fritters

By Rae Udy

Can eating foods high in potassium help lower your risk of stroke or heart disease?
According to Italian researchers, loading up on potassium-rich foods like leafy greens, bananas and potatoes, may reduce the risk of stroke by 19 percent and coronary heart disease by eight percent.
The analysis was based on 10 studies published between 1966 and 2009 and included almost 280,000 adults. There were over 5,500 strokes and almost 3,100 coronary heart disease events during the follow-up period ranging from five to 19 years.
The findings support global recommendations to increase consumption of potassium-rich foods in order to prevent vascular disease, said De. Pasquale Strazzullo, of the University of Naples.
Other foods high in potassium are soybeans, apricots, avocados, non-fat yogurt, prune juice and dried beans and peas.
Potassium-rich leafy greens are hidden in the sauce of Spinach Pesto and Spaghetti. One serving provides seven percent daily value needed for potassium, 11 grams of protein and 60 percent of vitamin A.
Sweet and Spicy Roasted Potatoes adds 30 percent more potassium in a simple to make dish. This tasty side dish is high in vitamin C with 61 percent and iron with 13 percent.
Everyone will love Banana Fritters and this easy dessert is rich in B vitamins and potassium with 12 percent.
http://www.nlm.nih.gov/medlineplus/news/fullstory_95962.html

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Use Your Noodle, March is National Noodle Month

9 March, 2010 (09:46) | Salad and Salad Dressings, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Veggie Noodle Salad, Vegetarian Spinach Lasagna, Raspberry Noodle Kugel

By Rae Udy

March is National Noodle Month and its time to use your noodle and include this easy to cook food in your healthy diet.
When we think of noodles, Italy always come to mind. Italians may be the ones to spread the popularity of noodles throughout the world but they were first served further east, in China.
The Chinese people were making noodles and other pasta as early as 4,000 BC. According to the National Geographic News, a bowl of preserved long, thin yellow noodles were found in northwestern China buried in ten feet of sediment in 2005.
Many historians believe Marco Polo brought back Chinese noodles to Italy, but Arabs also claim they created noodles as an easily stored food item suitable for long desert journeys. Japan, Korea, France and Germany have also claimed their cuisine created the noodle.
Noodles are a complex carbohydrate and the Food Guide Pyramid lists a one-half cup of cooked noodles as a serving. One serving contains one gram of fat, 106 calories and five milligrams of sodium. They are also a good source of B vitamins, iron and protein.
Noodles are often made from wheat, soy, buckwheat, millet and rice flours. Try any of these tasty flavors in salads, main dishes and desserts.
http://news.nationalgeographic.com/news/2005/10/1012_051012_chinese_noodles.html
http://www.kims-sushi.com/noodlehistory.html
http://www.mypyramid.gov/pyramid/grains_counts_table.html
http://www.ilovepasta.org/pdf/NatlNoodleMnthMarch.pdf

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Vegetarian Recipes for the Crock Pot

20 January, 2010 (12:41) | Vegan Main Dish, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | 1 comment


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RECIPES: Crock of Low Fat Creamy Spinach Dip, Crock Pot Boston Baked Beans, Peach Crock Pot Crumble

By Rae Udy

In the 1950’s, a Chicago company created the first slow cooker. Naxon Utilities Corporation called it the Beanery All Purpose Cooker and it was designed to help people cook baked beans. A simple ceramic pot fitted inside a metal pan with heating elements around the inside helped maintain a low temperature for many hours.
In 1970 Rival bought the Beanery and it was reinvented as the Crock Pot and cooking has never been the same. Crocks Pots now come in many sizes from one to seven quarts.
http://ezinearticles.com/?The-History-of-the-Crock-Pot-Yesterday,-Today-and-Beyond&id=3170417
http://en.wikipedia.org/wiki/Slow_cooker
http://www.ehow.com/about_4570273_electric-crockpots.html
What started as an invention to help cook beans, the Crock Pot is now used to create dishes from appetizers to desserts.
This easy recipe for Crock of Low-fat Creamy Spinach Dip is best for a small crock pot. Ready in about an hour and a half without watching and stirring, this creamy dip is great served with crunchy fresh vegetables.
Boston Bakes Beans were made for the Crock Pot because the pot was invented for cooking beans, but there is a warning about cooking beans in a slow cooker.
According to the US Food and Drug Administration, some raw beans like red kidney, can become toxic when cooked at low temperatures. To avoid illness, soak raw beans for five hours in water, drain thoroughly, then boil for at least 10 minutes in fresh water before using in Crock Pot recipes.
http://www.fda.gov/Food/FoodSafety/FoodborneIllness/FoodborneIllnessFoodbornePathogensNaturalToxins/BadBugBook/ucm071092.htm
Under # 11. Education and Background Resources
Desserts are also easily adapted to the Crock Pot. Peach Crock Pot Crumble takes advantage of canned fruit to create a delicious and nutritious treat without any fuss.

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January is National Hot Tea Month

16 January, 2010 (16:34) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Winter Vegetable Tea Skillet, Tomato Tea Soup, Southworth’s Tea Cake

By Rae Udy

January is always a cold month, but this year its a record freeze breaker. Stay warm this month because it is National Hot Tea Month. http://library.thinkquest.org/2886/foo.htm
Laboratory studies suggest green tea may help protect against or slow the growth of certain cancers, including breast, stomach and skin cancers, but more results are needed to support a definite claim.
Evidence does suggest the use of green tea improves mental alertness and there are ongoing studies to learn if tea can have any effect against other cancers, diabetes and heart disease.
http://nccam.nih.gov/health/greentea/

Brewing up a cup of hot tea is always a satisfying beverage, especially in cold January, but cooking and baking with tea is also easy.
Winter Vegetable Tea Skillet and Tomato Tea Soup are two main dish recipes taking advantage of the goodness of hot tea.
My friend Sheryl Southworth of Twin Falls, Idaho, and her daughters made Southworth’s Tea Cake for a birthday party over thirty years ago. This is not your light and fluffy, out of the box birthday cake. Packed with nutrition and great taste, this cake is moist and naturally sweet.

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Bring Good Luck to the New Year with Healthy Food

4 January, 2010 (13:00) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Easy Hoppin’ John, Spicy Coleslaw, Tex-Mex Cornbread

By Rae Udy

Do you plan to ‘eat your luck’ for the new year? Its easier than you think and tasty and good for you too. Many of the luck bringing foods are round or ring shaped because this signifies the old year has been completed.
Black-eyed peas are an important part of our new year tradition. Throughout the South, African Americans in the 18th and 19th centuries feasted on Hoppin’ John on New Year’s day to bring good luck and greens to bring prosperity. According to the foodtimeline.org website, children in the family would hop around the table before the family sat down to eat this lucky new year dish.
http://www.foodtimeline.org/newyear.html
Black-eyed peas are high in protein, 13 grams per cup, and are fat-free. One serving provides 45 percent daily value for dietary fiber, 90 percent folate, and 25 percent iron. Often a silver coin or lucky trinket was buried in the pot of black-eyed peas for added good luck for the person who found it.
http://www.nutrientfacts.com/FoodPages/nutritionfacts/nutritionfacts_blackeyed_peas.htm
Greens and cabbage guarantee luck and money for the coming year by represented the green of dollars. Parsley was often included in new years dishes because it was thought to ward off evil spirits.
Cabbage is very low in calories, a whole head contains only 220, and has no saturated fat or cholesterol. Cabbage is also a great source of calcium, iron and B vitamins.
http://www.nutrientfacts.com/searchfood.exe?keyword=Cabbage+Common+Raw&var=5
Wishing you all a prosperous and healthy New Year.

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Nuts May Have Heart Health Benefits

22 December, 2009 (08:06) | Vegan Breakfasts, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Almond Apple Pancakes,Nutty Mushroom Loaf, Carrot Fruitcake

By Rae Udy

Eating a variety of nuts as part of a healthy diet may be good for your heart, according to the Mayo Clinic.
Research studies on people who eat nuts as part of their diet have found nuts help lower the LDL, low-density lipoprotein, or bad cholesterol level in the blood.
Eating nuts may reduce your risk of developing blood clots that can cause a heart attack and improve the health of the lining of your arteries.
Nuts are rich in Omega-3 fatty acids and are one of the best plant-based sources. These fatty acids help your heart by preventing dangerous heart rhythms that can lead to heart attacks.
Nuts are a great source of vitamin E. Vitamin E my help stop the development of plaques in your arteries which can narrow them and lead to coronary artery disease or heart attack.
Although research does point to benefits of nuts to your heart health the Food and Drug Administration only allows food companies to say the evidence “suggests but does not prove” eating nuts reduces heart disease risk. But, according to the FDA, eating a handful of nuts a day, about 1.5 ounces, may reduce your risk of heart disease.
http://www.mayoclinic.com/health/nuts/HB00085/METHOD=print
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
Nutrition of nuts
http://www.fda.gov/Food/LabelingNutrition/LabelClaims/QualifiedHealthClaims/ucm072910.htm
Last paragraph of article relates to last paragraph of my article

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