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Healthy Beverages

In the Mood for an Apple? Its Johnny Appleseed Day!

27 September, 2008 (08:20) | Healthy Beverages, Vegan and Vegetarian Side Dishes, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Kids Recipes, Whole Grain Breads | No comments


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RECIPES: Green Apple Sparkler, Apple and Brie Appetizer, Apple, Carrot and Zucchini Nuke, Healthful Apple Muffins

By Rae Udy

In the mood for an apple and a celebration? September 26 is Johnny Appleseed Day and he certainly deserves his own day.
Jonathan Chapman was born on September 26th, in 1775 in Leominster, Massachusetts. He quickly earned his nickname of ‘Johnny Appleseed’ by planting nurseries and individual apple trees across 100,000 square miles of Midwestern prairie and wilderness lands.
His first apple tree nursery was along the Allegheny Valley in Pennsylvania in 1801. He also planted apples in Ohio, Kentucky and Indiana. Johnny Appleseed scouted routes he thought pioneers might settle and planted his seedlings ahead of the new settlements.
Often thought of as an eccentric, he traveled hundreds of miles on foot each year wearing clothing made from sack cloth and carrying a cooking pot he was said to have worn like a cap.
His asking price for an apple sapling was “a penny bit” but he would gladly exchange it for clothes or a promissory note which he often never collected.
http://lcweb2.loc.gov/ammem/today/sep26.html
http://www.answers.com/topic/johnny-appleseed
Apples are one of natures most nutritious foods. One medium apple contains 80 fat free calories without adding any sodium or cholesterol. Apples are an outstanding source of dietary fiber by providing over 20 percent of daily value. They are also high in vitamin A and C, iron and potassium.
http://www.allaboutapples.com/health/label.htm
The best thing about apples is their versatility. Try these easy to make recipes for a refreshing beverage, an exotic appetizer, a simple and fast side dish and delicious dessert muffins.

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Vegetarian Food for Football Fever

9 September, 2008 (10:42) | Healthy Beverages, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Coffee Pot Apple Cider, Black Bean Layer Dip, Crock Pot Corn Chowder, Granola Fruit Cups

By Rae Udy

Watching football with friends and family is always more fun and great food always makes a big play.
Coffee Pot Apple Cider is a fun beverage for football fans of all ages to kick off the first quarter munching. One cup hot cider provides four percent of the daily recommended value of vitamin C and nine percent for iron.
Begin the second quarter with Black Bean Layer Dip and serve with warm baked corn chips or crisp veggies for dipping. This is a very easy but elegant looking dish great for entertaining. Two tablespoons dip provides two grams each of protein and fiber.
At halftime warm up the football fans with a bowl of hot Corn Chowder from the crock pot. Start the chowder in a crock pot well before game time and set aside to simmer while you are enjoying the game. Each satisfying cup contains seven grams protein and 180 calories. Serve with whole wheat French bread for a filling meal.
Choose a low-fat granola to make Granola Fruit Cups for the fourth quarter finale. Melon balls and blueberries can be traded for your favorite fruit in this versatile, delicious dessert.
Good luck to area teams!

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Beat the Summer Heat with Iced Tea

7 June, 2008 (09:21) | Healthy Beverages | No comments


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RECIPES: Texas Iced Tea, Microwave Iced Tea, Summer Party Iced Tea, Cactus Cooler

By Rae Udy

Its time to stretch out under the shade tree with a tall glass of something cold and refreshing. Quench your thirst with iced teas packed with nutrition and great taste.
Iced tea traces its history back to the 1905 St. Louis World’s Fair. The owner of a tea concession stand dumped ice into his tea to boost sales on a hot day and iced tea was born.
www.homemakers.com/homemakers/client/en/Food/DetailRecipe.asp?idRe=2018
Although Texas doesn’t have an official beverage yet, I would guess ice tea would be vying for top spot. Texas Sun Tea and Microwave Iced Tea are refreshing any day of the year but in summer they really hit the spot. Easy to make and costing just pennies to make, ice tea is always a summer favorite.
http://www.netstate.com/states/symb/tx_symb.htm
http://austin.about.com/cs/fooddrink/l/blfoodguide.htm
These iced tea are very low in calories with less than seventy per large glass. They also provide a trace of protein, calcium, niacin and zinc. Teas also contain a fair amount of potassium with 234 mg.
Summer Party Iced Tea combines tea with nutritious cranberry and pineapple juice to create a colorful and thirst-quenching drink for a crowd. This tasty tea relies on sweet juice for natural sweetness.
For a more tart and tangy iced tea try a Cactus Cooler. Apple and lemon juice add zing and great taste. They also provide added vitamin C, potassium and iron to your summer beverage.

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Blackberries Bring Nutrition to Vegetarians

2 May, 2008 (06:36) | Healthy Beverages, Salad and Salad Dressings, Vegan Breakfasts, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Kids Recipes | No comments


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RECIPES: Blackberry Iced Mocha, Blackberry Sauce, Blackberry Crisp, Berries in Citrus Sauce, Blackberry Zinger Shakes

By Rae Udy

Wild blackberry patches are scattered all around my families property and we look forward each Spring to the wave of juicy blackberries sprouting from the ground.
Timing is everything if we want to beat the wild critters to the naturally sweet treats. These native blackberries are about the size of small marbles and they pack an intense and delightful flavor. Our first outing this year gathered over a cup of the seasonal treats.
Blackberries are an excellent source of vitamin C, providing 50 percent of the daily value needed. They are also a very great source of dietary fiber, with eight grams or 31 percent daily value. Blackberries are also a good source of potassium, vitamin A and E, iron and calcium.
Blackberries are very low in calories with only 62 per cup. They are cholesterol-fee and very low in fat and sodium. The one bad thing about blackberries is a large portion of the calories do come from sugars.
The website nutritiondata.com give blackberries their highest five star rating for a food for optimum health and weight loss.
If you aren’t lucky enough to pick your own blackberries, don’t despair, there are many berry growers in our area who welcome you to pick your own nutritious blackberries.
www.nutritiondata.com/facts-C00001-01c20To.html

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Is There a Food That Doesn’t Spoil?

22 March, 2008 (17:08) | Healthy Beverages, Vegan and Vegetarian Side Dishes, Vegetarian Desserts | No comments


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RECIPES: Honey Cranberry Ice Tea, Honey Green Beans, Honey Baked Apples

By Rae Udy

Did you know honey is the only food we eat that doesn’t spoil? It may harden or change to a sugary texture, but it never spoils.
According to the Sue Bee website, www.suebee.com/honey/honey_faq.asp , honey will keep indefinitely if stored in a sealed container at room temperature.
Refrigeration promotes granulation, a natural characteristic of honey. Granulation does not harm or cause any deterioration of the honey. Carefully heat the honey container in a saucepan of hot water and honey will melt.
Honey does darken in color with age and becomes a little stronger in flavor. The color and flavor of honey varies by the floral source of the bee and also causes changes vitamin, mineral, amino acid and antioxidant content.
Vitamins and minerals found in honey may include niacin, riboflavin, calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc.
One tablespoon of honey contains 60 calories and provides a trace of protein. Best of all is honey is fat and cholesterol-free.

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Vegetarians Celebrate St. Patrick’s Day with Healthy Foods

8 March, 2008 (08:54) | Healthy Beverages, Vegan and Vegetarian Side Dishes, Vegan Breakfasts, Vegetarian Holiday Menus, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: County Cork Irish Coffee, Quick Irish Soda Bread, Irish Potato Cakes with Light Sour Cream Sauce

By Rae Udy

St. Patrick’s Day is celebrated around the world with dancing, drinking and especially eating.

County Cork Irish Coffee is for the stout-hearted and brave Irish in all of us. Irish whiskey, as opposed to Scotch, is sweeter, smoother, and almost never smoky tasting. It’s also spelled with an “e,” while Scotch is spelled “whisky.” Each cup contains less than 100 calories and provides potassium and niacin.
Serve a hearty Irish meal on St. Paddy’s Day with Quick Irish Soda Bread and Irish Potato Cakes topped with sour cream sauce. Soda bread is a great source of dietary fiber, calcium and iron. Irish Potato Cakes contain 275 calories per serving and provide vitamin C, B2 and six grams of protein.
Remember to wish your family and friends a “Top o’ the morning to ye” on March 17th.

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Nutritious Cherries Help Lose Weight

16 February, 2008 (10:41) | Healthy Beverages, Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegan Breakfasts, Vegetarian Desserts, Vegetarian Lunch Recipes | No comments


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RECIPES: Cherry Sangria, Cherry Pasta Salad, Light Cherry Cobbler

By Rae Udy

Cherries will always be associated with our first president, George Washington, but research proves cherries can help you lose weight and prevent a host of diseases.

Cherries contain a high percentage of water and increasing water consumption boost energy levels and increase metabolism to help lose excess weight. Cherries are also high in potassium and low in sodium to help control water retention according to www.weightlossforall.com.
Cherries are very low in calories with about 80 per cup and contain just a trace of fat. They are also a good source of vitamins A and antioxidants. They also contain 19 times as much beta carotene as blueberries or strawberries.
Cherries contain many compounds beneficial in fighting some cancers by removing free radicals. They also can aid in the prevention of heart disease, relieve arthritis pain and ease headaches. Cherries can also improve sleep and improve mental functions.
A new study conducted by researchers from the University of Michigan Integrative Medicine Program found that a cherry-enriched diet helped reduce risk factors for heart disease and pre-diabetes.
Specifically, the study found that a cherry-fed diet helped reduce cholesterol levels, lower blood sugar and insulin levels, and raise the antioxidant capacity of the blood.
While there’s no clear guideline on how many cherries it takes to reap the benefits, experts suggest that one or two servings of cherries daily can help provide some of the health benefits identified in the research. One cherry serving is equal to one cup fresh, froze or juice or one-half cup dried, according to www.choosecherries.com.

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Cranberries Bring Nutrition to Vegetarian Thanksgiving

17 November, 2007 (08:59) | Healthy Beverages, Uncategorized, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Holiday Menus, Vegetarian Main Dish | No comments


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RECIPES: Cranberry Apple Cider, Cranberry Salsa, Acorn Squash with Cranberry Wild Rice Dressing

By Rae Udy

Thanksgiving and cranberries just seem to go together, but don’t forget there is a whole lot of nutrition hidden is these tart gems.
Cranberries have been used as food and medicine since the earliest days of the Native Americans. Cranberries were pounded into a paste and used to draw poison from arrow wounds and also used as a natural food preservative.
Packed with powerful antioxidants, cranberries promote urinary tract health by preventing harmful bacteria from sticking to cells in the body. Further evidence suggests eating cranberries or drinking cranberry juice may have heart health benefits.
Researchers at the University of Wisconsin-La Crosse determined cranberry consumption may inhibit blood clotting and provide compounds beneficial to reducing coronary heart disease.
(http://food-decisions.com/news/ng.asp?id=40397-fresh-evidence-for )
According to Ocean Spray website, there are 25 calories in one-half cup of fresh cranberries and ten percent of the recommended daily allowance of vitamin C. Cranberries are cholesterol-free and fat-free.
( www.oceanspray.com/planit/essentials/using_fresh.html )

Cranberries are also a great source of fiber with sixteen percent of daily value needed. They are also a good source of vitamin A, calcium and iron.
( www.medicinenet.com/script/main/art.asp?articlekey=57076 )
Start your holiday meal with Cranberry Apple Cider to get things warmed up and serve Cranberry Salsa as a different dip to liven things up.
If you are expecting a vegetarian for Thanksgiving dinner, Acorn Squash with Cranberry Wild Rice Dressing will make a filling and beautiful main dish or a lovely side dish for the special meal. One serving provides seven grams protein and 190 calories. Have a happy and healthy Thanksgiving.

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Healthful Halloween for Vegetarian Tricksters

27 October, 2007 (16:02) | Healthy Beverages, Uncategorized, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Kids Recipes | No comments


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RECIPES: Blue Brew, Halloween Carrot Cookies, Caramel Popcorn Balls

By Rae Udy

In recent years, Halloween parties provide fun and good food for young and old alike.
Greet your spooky guests with a cauldron of Blue Brew to cast a healthful spell. Nutritious blueberries combine with apple juice to provide a fun beverage low in fat and calories. Blue Brew contains three grams of fat and 124 calories.
Halloween Carrot Cookies is a sneaky way to get the kids to eat nutritious carrots. These delicious cookies provide vitamins C and A, iron and calcium to your trick-or-treaters without them knowing.
Caramel Popcorn Balls are as much fun to make as they are to eat. Rich in fiber, these popcorn balls contain about 130 calories and just three grams of fat.
An attractive tray of crisp, fresh veggies and bite-size fruit pieces will add to the festivities. Have a healthy, safe Halloween.

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Cool Down This Summer With Healthful Smoothies

4 July, 2007 (17:13) | Healthy Beverages, Vegan Breakfasts, Vegan Snacks, Vegetarian Desserts, Vegetarian Kids Recipes | No comments

RECIPES: Protein Breakfast Smoothie, Maple Berry Blast, Creamy Orange Smoothie, Honey of a Shake

By Rae Udy

There really is no right or wrong way to make a smoothie and they are perfect for a quick summer breakfast, a refreshing midday snack or a sweet and creamy midnight dessert.
Start your day with a Protein Breakfast Smoothie and benefit from an energy boost all day long. This easy-to-make smoothie contains soy protein powder and brewer’s yeast for added nutrients and flavor.
One scoop of soy protein powder provides a whopping 25 grams of protein or 50 percent of daily value needed. This protein powder is fine for vegetarians and vegans and is sugar-free and contains zero carbohydrates. With no cholesterol, one and one-half grams of fat and 120 calories per serving, this vanilla flavored powder can be added to any smoothie. (The brand I buy is ProLife Soy Protein Powder.)
Source : ( www.natureslife.com ) and http://vitanetonline.com/description/15301/vitamins/
Pro-Life-Soy-Protein/#Pro-Life-Soy-Protein-9

Brewer’s yeast sometimes get a thumbs down on taste for a bitter flavor some varieties have, but KAL Nutritional Yeast Flakes has a delightful nutty flavor and it mixes easily with liquids. One serving, or three tablespoons, adds another nine grams of protein to your smoothie. This brand is also a great source of B 12 for vegans and is also gluten-free.
Source: ( www.nutraceutical.com ) ( This information was taken from the package container, I can’t find a nutritional breakdown at their website.)
Maple Berry Blast is also great in the morning. Bananas and maple syrup add potassium and sweetness to this hearty smoothie.
Creamy Orange Smoothie is great for breakfast, snack time or dessert. This is a good way to provide kids with vitamin C, calcium and protein.
Smoothies also make an easy summer dessert and Honey of a Shake is no exception. Have the kids help you make these fun and easy smoothies for summer and year around.

PROTEIN BREAKFAST SMOOTHIE
1 cup pineapple coconut juice or your favorite juice
1 scoop soy protein powder
3 Tablespoons KAL Nutritional Yeast Flakes
6 to 8 ice cubes
Place ice cubes in a tall glass. Pour juice over ice. Add small amount of cold water to cover ice cubes. Pour mixture into blender container. Add soy protein powder and brewer’s yeast. Cover with lid and process on liquefy setting until smooth. Pour back into serving glass and enjoy. Yields one serving.

CREAMY ORANGE SMOOTHIE
1 11-ounce can mandarin orange slices, drained
1 6-ounce container low-fat vanilla yogurt
1 cup orange juice
6 to 8 ice cubes
In a blender container combine mandarin orange slices, yogurt and orange juice. Cover and blend just to mix, about five seconds. Add one ice cube at a time to blender while mixing on high speed. Continue until mixture is thick and smooth. Yields three six-ounce servings.

MAPLE BERRY BLAST
1 cup frozen berries ( blueberries, strawberries, raspberries, cherries or blackberries )
1 cup soy milk or skim milk
½ (one-half) banana
1 teaspoon honey or maple syrup
Place all ingredients in blender container in the order given. Blend on high speed until thick, about 30 seconds. Pour into tall glasses to serve two.

HONEY OF A SHAKE
1 ½ (one and one-half) cups skim or soy milk
1 ½ (one and one-half) cups strawberries, sliced
1 cup vanilla low-fat yogurt
2 Tablespoons honey
5 or 6 ice cubes
Combine all ingredients except ice cubes in a blender and blend until thick and creamy. Add ice cubes one at a time and blend until smooth. Yields two servings.