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Salad and Salad Dressings

Anti-aging Power of Blueberries Great for Vegetarians

28 May, 2011 (10:13) | Salad and Salad Dressings, Vegan Breakfasts, Vegetarian Breakfast, Vegetarian Desserts, Vegetarian Kids Recipes, Whole Grain Breads | No comments


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RECIPES: Blueberry-Lemon Muffins, Blueberry-Pineapple Ambrosia, Berry Baked Apples

By Rae Udy

Research at Tufts University has uncovered the anti-aging powers of blueberries and other dark colored fruits and vegetables.

James Joseph, a nutrition researcher at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts and author of “The Color Code” wrote, “Many of the ailments that we’ve come to fear – cancer, heart disease, diabetes and osteoporosis among others – are not inevitable at all, by fortifying our diets with colorful fruits and vegetables, we may prevent many of these diseases from striking in the first place.”
In 1999, Joseph first reported blueberries can help slow memory loss and improve coordination, thanks to the antioxidants that give them their dark blue color. Improvements in balance were also significant.
( http://enews.tufts.edu/stories/1154/2002/03/11/PowerOfBlue )
( http://enews.tufts.edu/stories/619/2004/09/09/NothingToBeBlueAbout )
According to the Blueberry council, http://blueberrycouncil.org/nutrition.php ,blueberries are an excellent source of vitamin C. A one cup serving provides 14mg or almost 25 percent of the daily requirement. They are also a good source of dietary fiber and manganese.
Blueberries rank among the highest on per serving basis of antioxidants with 6,552 micromoles. Substances called polyphenols give blueberries their blue hue and are the major contributors to the antioxidant activity of blueberries.
( http://blueberrycouncil.org/nutrition.php )
With just 80 delicious calories per cup and virtually no fat, blueberries offer many important nutrition and health benefits. The following recipes are from the Blueberry Council website.

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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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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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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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Beets Bring Nutrition and Color to the Vegetarian Diet

9 March, 2010 (09:53) | Canning for the Vegetarian, Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegetarian Appetizers | No comments


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RECIPES: Apricot Spice Beets, Mom’s Pickled Beets, Sweet and Sour Beets

By Rae Udy

Beets are thought to have originated in prehistoric times in North Africa. In Asia and Europe, the beet greens were eaten but not the roots. The value of beets increased in the 19th century when they were used as a concentrated source of sugar.
Beets have the highest sugar content of all vegetables but they are also very low in calories, about 75 in one cup.
This colorful root vegetable contains powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.
In stomach cancer patients, when scientists compared the effects of fruit and vegetable juices on the formation of nitrosamines, cancer-causing compounds produced in the stomach from chemicals called nitrates, beet juice was found to be a potent inhibitor of the cell mutations caused by these compounds. Nitrates are commonly used as a chemical preservative in processed meats.
Beets are particularly rich in the B vitamin folate, which is essential for normal tissue growth. The daily requirement for folate is 400 micrograms. One cup of boiled, sliced beets contains 136 micrograms of folate.
Fresh or canned beets are a very good source of manganese, with 28 percent of needed daily value and potassium with 15 percent. They are also a good source of dietary fiber, vitamin C, magnesium, iron, copper and phosphorus.
Don’t peel fresh beets until after cooking. To minimize a loss of color or bleeding, wash beets gently under cool running water, taking care not to tear the skin since this tough outer layer helps keep the color pigments inside. To prevent bleeding when boiling beets, leave them whole with their root ends and one inch of stem attached.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49
http://womenshealth.gov/faq/folic-acid.cfm?debugMode=false
http://www.acc.org/media/patient/heart/family.htm?debugMode=false

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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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February is American Heart Month – Go Veggie!!!

23 February, 2010 (18:07) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegetarian Desserts, Vegetarian Lunch Recipes | No comments


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RECIPES: 10-Minute Marinated Veggie Toss, Cherry Chocolate Tiramisu

By Rae Udy

Since 1963, Congress and the president have proclaimed February as American Heart Month with the goal to raise funds for heart research and to provide education about heart disease and stroke to the American public. The American Heart Association works with the administration to draft this annual proclamation.
http://www.americanheart.org/print_presenter.jhtml?identifier=4441
Heart disease in the number one killer of Americans. According to the American Heart Association we can reduce heart disease by eating a healthy diet and adopting an active lifestyle.
The American Heart Association 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.
http://www.americanheart.org/presenter.jhtml?identifier=1200010
These recipes are just two of the many offered on the AHA website. Provide your family with a quick and easy side dish in no time with 10-Minute Marinated Veggie Toss.
Think you can’t have dessert and still eat for your heart? Cherry Chocolate Tiramisu is so good you will forget it is good for you too.
The American Heart Association’s new goal for 2020 is to improve the cardiovascular health of all Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent.
http://www.americanheart.org/print_presenter.jhtml?identifier=3071616

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Cabbage Reduces Cancer Risk

29 January, 2010 (09:18) | Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegetarian Lunch Recipes, Whole Grain Breads | No comments


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RECIPES: Southern Cole Slaw, Egg Slaw Sandwiches, Colorful Cabbage Layer Salad

By Rae Udy

Cabbage is part of the Brassicaceae family of vegetables. Also called cruciferous vegetables, other close cousins are broccoli, Brussels sprouts, collards, cauliflower and kale.
Researchers reviewed 94 studies concerning the relationship between Brassica vegetables and cancer and found in 67 percent of the case control studies, eating these vegetables was associated with a reduced risk of cancer. In 70 percent of the studies, cabbage consumption was associated with a lower risk of cancer, especially of the lung, stomach and colon.
How many servings of cruciferous vegetables do you need to lower your risk of cancer? According to the Worlds Healthiest Foods website, just three to five one cup servings each week will help lower risks.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19

Cabbage is an excellent source of vitamins K and C. A one cup serving of shredded, boiled cabbage contains 91 percent of the RDA for vitamin K and 50 percent for vitamin C.
http://health.learninginfo.org/nutrition-facts/cabbage.htm
Raw cabbage is great is salads and sandwiches. One-half cup raw cabbage contains only 20 calories and zero total fat.
www.fns.usda.gov/…/HHFS_CABBAGE_FRESH_F180_Final.pdf
PDF file – nutritional information
http://docs.google.com/viewer?a=v&q=cache:rqpScasJet8J:www.fns.usda.gov/FDD/facts/hhpfacts/New_HHPFacts/Veges/HHFS_CABBAGE_FRESH_F180_Final.pdf+usda+cabbage+nutrition&hl=en&gl=us&pid=bl&srcid=ADGEEShyEBoKqecvDUBwB4fJLgMTx7MkTBe52mEw1Rnh51gxLyudW8VwI1sZnaZc297uGgub3UGwFncbW_IyTcwgFaWDFBdNPwm67ibq28qxceFYsmB6uMMa_rxEdyLLGTNShZz18Ugs&sig=AHIEtbRUNuISJzjmwiAnmJQfHY0CaNFijg
Cabbage is also a very good source of dietary fiber, manganese and vitamin B6, and a good source of thiamin, riboflavin, calcium, potassium, vitamin A, protein and magnesium.

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Relieve That Holiday Stomach Ache With Ginger

22 December, 2009 (08:28) | Salad and Salad Dressings, Vegan Breakfasts, Vegetarian Appetizers, Vegetarian Holiday Menus, Whole Grain Breads | No comments


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RECIPE: Gingerbread Waffles, Ginger Salsa, Ginger Spinach Salad

By Rae Udy

After weeks of tasty treats from Halloween to Christmas its not hard to get a tummy ache now and then after sampling all the seasons goodies. Luckily one of the holiday staples, ginger, may help your stomach upset.
Native to Asia as used as a cooking spice for at least 4,400 years, ginger was also used to treat stomach problems in India and China for more than 2,000 years.
Ginger was often use to aid digestion and relieve diarrhea and nausea in ancient times and today, health care professionals commonly recommend ginger to help prevent or treat nausea and vomiting associated with motion sickness, pregnancy and cancer chemotherapy.
Fresh ginger is odd looking but very easy to use. Cut off a piece of the gnarled root and peel it like a potato. The raw ginger can be shredded or chopped and added to almost any dish.
Gingerbread Waffles would make a perfect start for this Christmas morning. One waffle provides 12 grams of protein and is a great source of iron, potassium and B vitamins.
Ginger Salsa adds a hint of heat to a mild hot sauce. This salsa contains less than 80 calories per serving and is a good source of vitamin C and A.
Ginger Spinach Salad is low in calories and fat and fills you up with fiber-rich chickpeas and fresh vegetables and the sweet and spicy ginger dressing adds a holiday flair.

http://www.umm.edu/altmed/articles/ginger-000246.htm
http://www.extension.iastate.edu/healthnutrition/foodrecipeactivity/food/ginger_root.htm
http://nccam.nih.gov/health/ginger/index.htm
Recipe breakdown by MasterCook Deluxe

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