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Vegetarian Lunch Recipes

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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Make Vegetarian Chips and Dip for National Chip and Dip Day

25 March, 2011 (12:05) | Vegan Snacks, Vegetarian Appetizers, Vegetarian Kids Recipes, Vegetarian Lunch Recipes | 1 comment


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RECIPES: Pita Crisp Chips, Hummus, Rainbow Veggie Chips, Vegetarian Sausage and Bean Dip, Fruit Salsa with Cinnamon Chips

By Rae Udy

March 23rd is National Chip and Dip Day according to http://statesymbolusa.org. Control the amount of fat and calories in your chips and dips and save some money by making your own.
Pita Crisp Chips are very easy to make and inexpensive compared to the packaged alternative. They pair well with Hummus dip for a high protein, low-fat chip and dip combo.
Rainbow Veggie Chips take advantage of low-cost vegetables to create crispy and colorful chips. Vegetarian Sausage and Bean Dip is the perfect accompaniment to these delightful chips. Look for vegetarian sausage in the freezer section of most groceries near the frozen waffles.
Go for a sweet chip and dip with a fun recipe my mom sent me from her local newspaper. Fruit Salsa with Cinnamon Chips is so tasty it could pass for dessert.
Nutrition breakdown by MasterCook Deluxe.
http://statesymbolsusa.org/National_Symbols/American_Hollidays.html

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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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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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BAM! Help Tweens Eat Healthy!

27 January, 2011 (14:14) | Healthy Beverages, Salad and Salad Dressings, Vegan Breakfasts, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Kids Recipes, Vegetarian Lunch Recipes | No comments


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RECIPES: Fruit Dipping, Apple-Hazelnut Salad In A Cup, Salsa Fresca, Strawberry Banana Cooler, Fruit Slushy in a Can

By Rae Udy

A healthy body needs nutrients for growth, development and energy but getting tweens to eat the proper foods can be a struggle.
Designed for kids 9-13 years old, the website Bam! Body and Mind, at bam.gov/sub_foodnutrition/index.html , provides information needed for children and their parents to help make healthy lifestyle choices.
( http://www.bam.gov/sub_foodnutrition/index.html )
This Centers for Disease Control and Prevention site, offers games to help tweens choose the right foods in the cafeteria, answers questions about food and nutrition and provides fun and easy-to-make recipes for the whole family.
( www.cdc.gov/nutrition/ )

Have you wondered about how much food a 9-13 year old should eat? This site breaks down how many fruits, vegetables, grains, protein, dairy and fats needed for this group.
A more active child in the target age range, should try to eat 2 cups of fruits, 3 cups of veggies, 7 ounces of whole grains, 6 ounces of protein, 3 cups of low-fat milk and 6 teaspoons of fats or oils each day. A less active 9-13 year old would need slightly less.
( www.bam.gov/sub_foodnutrition/diningdecisions_questions.html )
Confused on how foods measure up in cups, ounces and teaspoons? The site has a fun “count decoder” to help. For example, 1 ounce of grain is counted as a slice of whole grain bread, packet of instant oatmeal or 1 cup cooked rice.
( www.bam.gov/sub_foodnutrition/dining_pop_count.html )

The following is just a sample of the delicious and nutritious recipes located in the Cool Treats section, http://bam.gov/sub_foodnutriton/cool treats_alone.html.
http://www.bam.gov/sub_foodnutrition/cooltreats_alone.html

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Winter Salads Can Stretch Your Vegetarian Food Dollar

25 January, 2011 (18:54) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegetarian Lunch Recipes | No comments


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Recipes: Mexican Corn and Bean Salad, Chinese Noodle Salad, Apple Waldorf Salad

By Rae Udy

Lettuce, tomatoes and other fresh salad ingredients can really make a dent in your pocket at this time of year. These salads are inexpensive to make, packed with nutrition and taste delicious.
Boost nutrition and stretch you grocery dollar by combining in season vegetables with beans or grains.
Mexican Corn and Bean Salad is a hearty salad you can mix up in minutes with ingredients from your pantry and freezer. This colorful salad is great served with nachos or tacos.
If you are expecting a crowd, Chinese Noodle Salad can save you money because the ingredients cost pennies per serving. This salad is crunchy just after making but even improves flavor the next day.
Fruit salads brighten a winter meal but some fruit can be very expensive. Apples, oranges and grapefruit are good fresh fruit choices because they store well.
Apple Waldorf Salad is a variation of the original and still has the same delicious taste without all the fat and calories.
Nutrition breakdown of recipes by MasterChef Deluxe

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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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May Is National Salad Month – A Lesson In Lettuce

16 May, 2010 (19:32) | Salad and Salad Dressings, Vegetarian Lunch Recipes | 2 comments


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RECIPES:Rae’s Green Salad with Honey Balsamic Vinaigrette, Black Bean Salad and Shredded Carrot Lettuce Wrap, Sweet and Sour Leafy Green Salad

BY Rae Udy

May in National Salad Month, according to United States Department of Agriculture, and the perfect time to enjoy the bounty of Spring.
The darker outer lettuce leaves are the most nutritious. Salad greens should never be stored near fruits that produce ethylene gases, like apples, because it will increase spoilage and cause brown spots on the lettuce.
Most dark greens used in salads are great sources of Vitamin C and A and are very low in calories. Free of fat and cholesterol, lettuce also supplies about four percent of DV needed for iron and dietary fiber in a one cup serving.
According to the Centers for Disease Control and Prevention website, www. fruitsandveggiesmatter.gov, there are four main types of lettuce and in each group there are several different varieties.
The most common type is the Crisphead group. Iceberg lettuce in the best example. This group in known for its crisp texture, mild flavor and round, cabbage-like appearance.
The Romaine group provide a stronger taste as is the key ingredient in Caesar salads. This lettuce has a loaf-like shape with darker outer leaves.
Butterhead groups include Boston and Bibb varieties. These are loose heads that form small cups or rose shaped lettuce leaves.
Looseleaf lettuce doesn’t form lettuce heads and the leaves are joined at the stem. Red leaf, green leaf and oak leaf are good examples.
Arugula, endive, chicory, escarole, lamb’s lettuce and raddicchio are just a few of the many kinds of lettuce available all year long.
You could eat a different salad every day during National Salad Month and still have more to try. Here are a sample to get you started.

http://healthymeals.nal.usda.gov/nal_display/index.php?info_center=14&tax_level=2&tax_subject=258&topic_id=1227
http://library.thinkquest.org/2886/may.htm
http://www.fruitsandveggiesmatter.gov/month/lettuce.html

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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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