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Salad and Salad Dressings

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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The Fourth and Veggie Food Go Together

10 July, 2009 (07:54) | Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Microwave Potato Salad, Chick Pea Subs, No Bake Cherry Cheesecake Squares

By Rae Udy

Fourth of July celebrations start with family, friends and food and ends anywhere but in the kitchen.
A picnic basket just doesn’t seem complete without potato salad. Microwave Potato Salad is ready in minutes and keeps calories and fat low by avoiding the mayonnaise. This healthy version of a 4th of July classic contains 140 calories in each serving but only one gram of saturated fat and is a great source of potassium, and vitamins C and B6.
Chickpea Subs are perfect for the vegetarian in the family or the friend who is watching their diet. This filling sandwich provides 12 grams of protein and seven grams of dietary fiber in 254 calories and with just one gram of fat.
Finish off your outdoor celebration with No Bake Cherry Cheesecake Squares. These sweet treats are packed with calcium, vitamin A and iron in one 150 calorie square.

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Onions Bring Tears of Good Health to Your Vegetarian Diet

22 May, 2009 (09:28) | Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Beer Battered Onion Rings, Onion Mediterranean Pitas, Onion Focaccia

By Rae Udy

Slice that onion and weep, but know your tears are helping your health. The compounds that give onions the power to make you cry have been identified to fight cancer, help lower cholesterol levels and eliminate free radicals.
Scientists believe the allium family of vegetables, such as onions, garlic, leeks, chives and shallots, may protect us from certain forms of cancer.
First noted in an 1989 study published in the Journal of the National Cancer Institute, the people who ate the largest amount of products from the onion family were less likely to develop stomach cancer than those who did not.
Researchers found people who eat one onion daily can raise their good HDL cholesterol levels, according to Dr. Barry Sears in his book The Top 100 Zone Foods. According to Sears, onions may also prevent asthma and inflammatory reactions.
Onions contain as many as 150 phytochemicals and one, quercetin, helps eliminate free radicals in the body and protects and regenerates vitamin E.
Onions are very low in calories with only 45 in one medium onion. They provide three grams fiber and 20 percent of daily value for vitamin C. Onions are very low in sodium and a good source of vitamin B6, calcium and potassium.

http://www.onions-usa.org/about/nutrition.php
http://health.learninginfo.org/onion-nutrition.htm

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Mother’s Day Favorites from Favorite Moms

1 May, 2009 (12:22) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Beth’s Hawaiian Delight, Del’s Vegetable Casserole, Jo Ann’s Tossed Salad with Light French Dressing, Lori’s Carrot Raisin Salad, Missy’s Nachos

By Rae Udy

It seems like all mothers have a unique dish saved for special occasions and the favorite treat becomes a family tradition. Others moms are known for making everyday special with their signature recipe.
These recipes are a combination of both tradition and everyday from my favorite moms, my mom and sisters.
Happy Mother’s Day.

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Lentils Put Protein on the Table for Pennies

13 March, 2009 (14:22) | Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Cooking Lentils, Spicy Lentils, Lentil Salad, Lentil Burgers

By Rae Udy

With the economy struggling many people are finding it difficult to provide nutritious and healthful food for their families. When I am asked about saving money on the grocery bill I always suggest lentils. Lentils are quick to cook, taste great, are very nutritious and best of all, inexpensive.
A one pound bag of lentils costs a little more than one dollar. With this one bag and a few staple ingredients you can have Spicy Lentils for dinner tonight, a crispy Lentil Salad for tomorrow’s lunch and delicious Lentil Burgers for another dinner.
Lentils are also ideal for a busy cook because these beans do not require a lengthy soaking time and cook quickly in about 15 minutes. Find lentils in the dry bean section of almost any grocery or health food store.
One cup of cooked lentils contain 230 calories and only one gram of total fat. Lentils are low in sodium with four milligrams and they are a very good source of dietary fiber with 15 grams or 63 percent of daily value needed.
Lentils are also a great source of iron providing 37 percent daily value and high in protein with almost 18 grams per cup. The are also a good source of calcium and vitamin C and are cholesterol-free.
www.calorie-count.com/calories/item/16070.html

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March Into National Nutrition Month with Vegetarian Recipes

10 March, 2009 (11:17) | Salad and Salad Dressings, Soy Substitutes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Easy Vegetable Lasagna, Edamame Salad, Nutty Apple Dessert

By Rae Udy

March is National Nutrition Month with goals to focus public attention on making informed food choices, developing sound eating habits and increasing physical activities.
Sponsored by the American Dietetic Association, the world’s largest organization of food and nutrition professionals, NNM spotlights valuable information on eating well.
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/index.html
Eating well means eating a variety of healthy foods in the right amounts so your body gets the nutrients needed to maintain good health. According to the ADA, proteins, carbohydrates, fats, vitamins and minerals and water are essential in the healthy diet.
Beans, nuts, eggs and lean meats help build muscle and a strong immune system. Whole grain carbohydrates provide fiber and energy. Limited fats also add extra energy and essential fatty acids to a healthy diet. Vitamins and mineral found in fruits, vegetables and whole grains enhance cell function and growth. Water gives cells shape and helps regulate body processes.
The ADA offers the following tips to help you practice good nutrition this month and every month of the year.
* Eat smaller meals and include a vegetable as the center of the plate, with smaller protein and starch servings surrounding. Include at least one serving of fruit and vegetable with every meal.
* Drink more water between meals and try vegetables or a handful of nuts for a snack and fresh fruit as a dessert.
* Reduce your intake of deep fried foods and trans fats found in processed foods and baked goods.
* Read food labels and reduce the amount of sugar, corn syrup and salt in your diet. Use fresh herbs and spices to season food instead.
http://www.medicalnewstoday.com/articles/39384.php
These tasty and easy to make recipes are low in fat and calories and follow the National Nutrition Month guidelines.

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Fresh Green Peas Provide Many Health Benefits to Vegetarians and Vegans

20 February, 2009 (12:43) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Green Pea and Orzo Salad, Barley with Green Peas and Veggies

By Rae Udy

Your mom was right when she told you to eat all of your green peas when you were little because these tasty legumes are bursting in nutrients and health benefits.
Fresh green peas are a very good source of vitamin K with 52 percent daily value needed. This vitamin is important for maintaining bone health. They are also a great source of folic acid and vitamin B6 to help fight osteoporosis.
Other B vitamins in green peas are thiamin, riboflavin and niacin that are necessary for protein and carbohydrate metabolism. Green peas are rich in iron and vitamin C to help maintain your immune system. One cup of green peas provides 38 percent DV for vitamin C.
As part of the bean or legume family, peas are protein-rich with almost nine grams per cup. One cup of fresh green peas contains 134 almost fat-free calories.
Peas also contain lutein, the carotenoid proven to help reduce the risk of cataracts and macular degeneration of the eyes.
Prized by ancient civilizations of Rome, Greece and Egypt, it was not until the 16th century that we began to eat peas in their fresh state instead of dried.
Today the largest producers of fresh peas are the United States, Great Britain, China, Hungary and India. Peas are one of the few members of the bean family that can be cooked as a fresh vegetable. However, only about five percent of the peas grown in these countries are sold as fresh.
Green Pea and Orzo Salad is cholesterol free, low in sodium and contains no saturated fat. Each serving provides five grams of protein, and 15 percent DV of vitamin C.
Barley with Green Peas and Veggies is a hearty but healthful main dish. One serving contains only 79 calories and two total fat grams while providing 13 percent DV of dietary fiber, 71 percent vitamin A and 33 percent vitamin C.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=55

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Lower Your Sodium for American Heart Month by Going Vegan

12 February, 2009 (17:15) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Almond Rice, Lentils and Garlic, Pineapple Spinach Salad, Roasted Maple Apples

By Rae Udy

Beginning in 1963, the American Heart Association, Congress and our President have proclaimed February as American Heart Month. Their goal is to educate Americans about heart disease and stroke while raising funds for research.
http://www.americanheart.org/presenter.jhtml?identifier=4441
Cardiovascular diseases, including stroke, is our nation’s number one killer of both men and women. One of the AHA guidelines is reducing sodium intake.
http://www.cdc.gov/features/heartmonth/
Sodium is an essential nutrient the body needs to maintain nerve functions and body fluids. The concern for health is consuming too much of a good thing.
www.nhlbi.nih.gov/new/press/may17-00.htm
Physicians usually recommend keeping salt intake below 2,300 mg per day for most people, but the AHA suggests those with heart problems limit sodium intake to less than 2,000 mg daily. Excessive intake of salt, more than six grams each day, can lead to high blood pressure.
http://www.americanheart.org/presenter.jhtml?identifier=336
Salt alternatives for cooking include spices, herbs, lemon and lime juices, ciders and beers. Onions, garlic, ginger, shallots and chili peppers are also great for adding flavor without adding sodium.
A full menu of heart-healthy foods is easier to cook than you may think. One serving each of the following recipes is 38 mg of sodium for the entire meal.
Almond Rice and Lentils and Garlic have only 13 mg of sodium combined, but they provide 27 grams of protein and 66 percent of daily value needed for vitamin B6 per serving.
Pineapple Spinach Salad adds only 22 mg sodium per serving. This crisp salad is cholesterol free and a great source of vitamin A.
Finish your low-sodium menu with dessert. Roasted Maple Apples have only three mg of sodium in each serving, and they are high in potassium, vitamin C and dietary fiber.

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Versatile Peaches for All Day Summer Vegetarian Eating

16 June, 2007 (07:44) | Healthy Beverages, Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegan and Vegetarian Side Dishes, Vegan Breakfasts, Vegan Snacks, Vegetarian Desserts, Vegetarian Lunch Recipes | No comments

RECIPES: A Honey of A Peach Sauce, Peach Sangria, Peach Chutney, Summer Layered Fruit Salad

By Rae Udy

Peaches are my favorite fruit and I wait impatiently for early summer to bring another fresh Texas crop.
Calorie-count.com gives fresh peaches an A grade for nutrition value with a score of 95 percent. Peaches contain no cholesterol or sodium and just a trace of polyunsaturated fat. They are high in fiber and are a great source of niacin, vitamins C and A and potassium.
One cup of fresh peaches contain just 66 calories and provide about two grams protein. Peaches are also a good source of calcium and iron.
Peaches are one of the most versatile fruits and with any luck you can eat them all day long with the following recipes.
A Honey of a Peach Sauce is great to have on hand for serving over breakfast pancakes or waffles or save for dessert on top of creamy ice cream.
Peach Sangria creates a refreshing and different quenching beverage that can satisfy on even the hottest summer day. One large glass has only 115 calories and no fat.
Peach Chutney is a delicious condiment relish that is great served with steamed or grilled vegetables, on hearty whole grain sandwiches or as a dip for chips or crunchy vegetables or fresh fruit.
Peaches also star in Summer Layered Fruit Salad. This colorful and sweet salad is great served as a dessert also.
Source: http://www.calorie-count.com/calories/item/9236.html

A HONEY OF A PEACH SAUCE
1 cup honey
¼ (one-quarter) cup fresh or frozen blueberries
1 teaspoon ground cinnamon
1 quart fresh or frozen sliced peaches
Combine honey, blueberries and cinnamon in large saucepan and mix well. Bring mixture to a boil over medium heat. Reduce heat to low and simmer 10 minutes or until thickened. Remove from heat. Add peaches and mix well. Serve sauce over waffles, pancakes or ice cream. Yields eight servings.

PEACH SANGRIA
4 cups boiling water
6 orange pekoe tea bags
2 cups sliced fresh peaches
2 tablespoons sugar
2 cups white grape juice
In a teapot, pour boiling water over tea bags. Cover and brew five minutes. Remove tea bags and cool. In a large pitcher, combine fruit with sugar. Pour tea over fruit then stir in juice. Serve in ice-filled glasses to six.

PEACH CHUTNEY
1 cup coarsely chopped peeled peaches
½ (one-half) cup unsweetened applesauce
½ (one-half) cup chopped celery
4 tablespoons honey
¼ (one-quarter) cup finely chopped red onion
2 tablespoons Dijon mustard
2 tablespoons chopped fresh parsley
1 tablespoon lime juice
Combine all ingredients in medium bowl and stir until well blended. Chill until ready to serve. Serve as a great relish on sandwiches or topping for steamed vegetables. Yields eight servings or about three cups.

SUMMER FRUIT LAYERED SALAD
2 cups fresh peach slices
2 cups fresh blueberries
2 cups fresh strawberry halves
2 cups fresh green grapes
2 Tablespoons lemon juice
1 teaspoon grated lemon rind
8 ounces low-fat cream cheese, softened
1 cup low-fat whipped topping
½ (one-half) cup walnuts, chopped
In a large glass bowl layer fruit in the order given. In a separate bowl mix cream cheese, lemon juice and lemon rind. Fold cream cheese mixture and whipped topping together. Spread over fruit and sprinkle with walnuts. Serve immediately or store, covered, in refrigerator. Yields eight servings.

Zesty Zucchini for Breakfast, Lunch and Dinner

3 June, 2007 (08:43) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegan Breakfasts, Vegetarian Desserts, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments

RECIPES: Zucchini Pineapple Bread, Primavera Pasta Salad, Zucchini Pizza

By Rae Udy

Zucchini squash is one garden vegetable that is versatile enough to serve for breakfast, lunch and dinner or even a snack.
A great source of both vitamins A and C, zucchini contains two grams protein and only thirty calories per cup. With just a trace of fat this delicious veggie is also a good source of dairy-free calcium.
If you like banana bread you will love Zucchini Pineapple Bread. This sweet quick bread is a treat toasted for breakfast or served as a late night snack or dessert.
Primavera Pasta Salad is great served for a light lunch with whole grain crackers. This hearty salad is low in fat with five grams per serving and provides ten percent daily nutritional value of protein and fiber.
Zucchini Pizza is an omelet style pizza that is different and delicious to serve for dinner or supper. One large slice contains only 135 calories and nine grams protein and is rich in potassium, vitamin B 6 and iron.

ZUCCHINI PINEAPPLE BREAD
4 eggs or soy egg substitute
1 cup vegetable oil
2 cups sugar
1 tablespoon vanilla extract
3 cups flour
1 teaspoon cinnamon
1 teaspoon nutmeg
1 tablespoon baking soda
½ (one-half) teaspoon baking powder
3 cups shredded zucchini
1 cup crushed pineapple, drained
Preheat oven to 350 degrees. Beat eggs until frothy. Add oil and mix well. Blend in sugar and vanilla. Mix thoroughly. Add remaining ingredients one at a time, stirring well after each addition. Pour into two lightly oiled or sprayed bread pans. Bake one hour or until toothpick inserted in center comes out clean. Yields two loaves.

PRIMAVERA PASTA SALAD
½ (one-half) teaspoon olive oil
1 ½ (one and one-half) cups broccoli florets
2 cloves garlic, minced
2 tomatoes, seeded and diced
¾ (three-quarter) cup julienne zucchini
½ (one-half) cup sliced carrots
¼ (one-quarter) cup honey
¼ (one-quarter) cup lemon juice
1 teaspoon grated lemon peel
½ (one-half) teaspoon dried basil, crushed
½ (one-half) teaspoon dried oregano, crushed
salt and pepper, to taste
6 ounces whole wheat linguine pasta, cooked
Grated parmesan cheese
Heat oil and butter in a large skillet over medium-high heat. Add broccoli and garlic and stir-fry two minutes. Reduce heat to low and add tomatoes, zucchini, carrot, honey, lemon juice, lemon peel and seasonings. Simmer about three minutes or until vegetables are crisp-tender, stirring gently. Toss with pasta. Pour into serving dish and cover. Chill at least two hours. When ready to serve, sprinkle with parmesan cheese. Serve six.

ZUCCHINI PIZZA
1 ½ (one and one-half) pounds zucchini
1 teaspoon salt
3 large eggs
½ (one-half) cup whole wheat pastry flour
½ (one-half) cup grated parmesan cheese
½ (one-half) teaspoon oregano
olive oil
1 cup tomato sauce
PIZZA TOPPINGS:
Sliced fresh mushrooms, finely chopped onion and green pepper, small pickled banana pepper rings and shredded mozzarella cheese
Grate zucchini and sprinkle with salt. Let stand for 30 minutes. Rinse well. Squeeze out excess water from zucchini. Preheat oven to 350 degrees. Grease a nine by thirteen inch pan. Combine zucchini, eggs, flour, Parmesan cheese and oregano. Spread mixture evenly in pan. Bake 25 minutes or until firm and dry. Brush with small amount of olive oil and broil until lightly browned. Spread with tomato sauce. Add mushrooms, onion, green pepper, banana pepper slices and mozzarella cheese on top. Broil again until Mozzarella is melted and bubbly. Yields one large pizza to serve six.