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Vegetarian Appetizers

Go Vegetarian April is National Soyfoods Month

29 April, 2011 (10:54) | Soy Substitutes, Vegetarian Appetizers, Vegetarian Breakfast, Vegetarian Desserts, Whole Grain Breads | No comments


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RECIPES: Soy Pancakes, Spinach Cheese Rolls, Almonds Oats Granola Fruit Crisp

By Rae Udy

April is National Soyfoods Month and according to the Soyfoods Association of North America, soyfoods.org, 38 percent of Americans enjoy a dinner that includes soy foods every night.
( http://soyfoods.org/press-releases/april-is-soyfoods-month )
Soymilks, yogurts, noodles, soy-based cheeses and meat alternatives aren’t found just in health food stores anymore. Many soy foods are easily purchased in your neighborhood grocery store during the entire year.
Soyfoods also brings more options to people who have certain food allergies or on special diets. Those who are lactose intolerant, or allergic to milk can enjoy soymilk and people with peanut or nut allergies can try soy nut butter or roasted soy nuts.
Soyfoods containing soy protein can be allies in the ongoing battle against heart disease, the number one killer of adult men and women. Over 40 scientific studies have proven the positive effect of soy protein on lowering cholesterol levels.
The Food & Drug Administration recommends eating 25 grams of soy protein every day as part of a diet low in saturated fat and cholesterol. A serving of soy latte provides 7 grams of soy protein, roasted salted soynuts contain 12 grams and a soy cheeseburger has 9 grams of heart-healthy soy protein.
( http://soybean.org/health.html ) Look under Heart Health and Heart Disease paragraph.
The following recipes are from the soyfoods.org site. From breakfast to dessert they have a great example of the many soy products available and how easy it is to cook them.

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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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2011 Food Trends from the Mayo Clinic

2 February, 2011 (18:18) | Blog, Vegan and Vegetarian Sandwiches, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts | No comments


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RECIPES: Pita Wedges with Green Olive Tapenade, Peach Crumble

By Rae Udy

Food trends are always changing and according to the Mayo Clinic website, http://mayoclinic.com/health/comments/MY01645 , these six food trends will be popular in 2011.
Home food preservation and canning is a popular trend continuing from the weak economy. More people are taking this step to control the amount of sugar, salt and preservatives in their diet.
With more women in the workforce,more men are in the kitchen than ever before.
Technology can help in the kitchen with instant information online or on your phone about food nutrition, recipes and coupons to download.
Local buying is also a popular food trend. Consumers want to know where their food came from and patronize local merchants at the same time.
Expanding the comfort zone and trying new foods is one way to wake up your taste buds and improve your outlook towards nutritious foods.
Baby boomers are always looking for the new ‘super food’ to supply nutrients to help preserve vitality and delay aging. The search is still on, but you will find an abundance of super foods in your produce aisle, according to Mayo Clinic nutritionists, Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
These recipes from the Mayo Clinic website, http://mayoclinic.com/health/meatless-recipes/RE00104 , include a nutritional breakdown, dietitian tips and helpful hints.

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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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Fall and Pumpkins Go Together

4 November, 2010 (09:50) | Vegan and Vegetarian Side Dishes, Vegan Breakfasts, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Holiday Menus | No comments


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RECIPES: Pumpkin Seeds, Sweet and Sour Pumpkin, Pumpkin Bread

By Rae Udy

Have you carved your Halloween pumpkin yet? Did you save the tasty seeds? Jack-o-lanterns are definitely the most popular way to use fresh Fall pumpkins but don’t forget how nutritious pumpkins and their seeds are.
According to the National Agricultural Library at the USDA website, nal.usda.gov, 1 cup of canned pumpkin contains 83 almost fat-free calories and provides 2.69g protein and 64mg calcium. Pumpkin is one of the best food sources of vitamin A with 38,129 international units.
Each ounce of whole pumpkin seeds, roasted without salt, provides 5 grams of protein and they are a very good source of phosphorous, magnesium and manganese. Pumpkin seeds are also a good source of zinc, iron and copper so save the pumpkin seeds from the kids Jack-o-lanterns and easily turn them into tasty snacks.
If you have fresh pumpkin available, try cooking up Sweet and Sour Pumpkin. This delicious side dish adds color and great taste to any holiday table.
Pumpkin Bread is great toasted up for breakfast, filled with low-fat cream cheese for a light lunch and served warm for dessert.

http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
Pumpkin, canned without salt
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
Pumpkin seeds, roasted without salt

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Peaches are a Peach of a Fruit

12 September, 2010 (11:53) | Vegan Breakfasts, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Kids Recipes | No comments


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RECIPES: Peach Blueberry Crisp, Peachy Keen Syrup, Peach Salsa, Layered Peach Pops

By Rae Udy

Local peaches are ready for picking right now and roadside stands, farmers markets and peach orchards in our area offer great bargains for healthful peaches. http://sulphurspringsfarmersmarket.com/experience/guide-to-produce-grown-in-texas
According to the USDA, peaches contain no cholesterol or sodium and just a trace of fat. They are high in fiber and are a great source of niacin, vitamins C and A and potassium. One cup of fresh peach slices contain just 60 calories and provide about 1.4 grams protein. Peaches are also a good source of calcium and iron.
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
Choose peaches firm to the touch with flesh that yields with gentle pressure. Avoid peaches with blemishes, dark spots, dents or a hint of green because they will never fully ripen. Store ripe peaches at room temperature for three to four days or keep them in the fridge for 5-6 days.

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PEACH BLUEBERRY CRISP

1 cup uncooked old-fashioned oatmeal
½ (one-half) cup brown sugar
½ (one-half) cup whole wheat flour
½ (one-half) cup butter or margarine
4 cups blueberries, fresh, whole frozen or canned
¼ (one-quarter) cup unbleached white flour
2 cups sliced peaches

Preheat oven to 350 degrees. Combine oatmeal, brown sugar and whole wheat flour. Cut in butter with pastry blender or two knives until well blended. Place well drained berries in bottom of eight-by-eight inch baking dish and toss with white flour. Arrange peach slices on top. Sprinkle crumb mixture evenly over fruit and bake for 35-40 minutes or until golden brown. Serve with Peachy-Keen Syrup. Yields nine servings.

PEACHY-KEEN SYRUP

1 cup honey
1 teaspoon ground cinnamon
4 cups fresh, ripe, sliced peaches

Combine honey and cinnamon and mix well. Bring mixture to a low boil, reduce heat and simmer five minutes or until thickened. Add peaches and mix well. Serve warm at breakfast or brunch over whole grain waffles, pancakes or French toast. Chill and serve for dessert over cobblers, fresh fruit or frozen yogurt. Yields four cups.

PEACH SALSA

4 large fresh peaches
½ (one-half) cup red bell peppers
¼ (one-quarter) cup Anaheim chili peppers
¼ (one-quarter) cup jalapeno peppers
¼ (one-quarter) cup red onions
¼ (one-quarter) teaspoon red pepper flakes
¼ (one-quarter) cup fresh lime juice
1 Tablespoon fresh cilantro, chopped

Peel peaches, if desired and discard seed. Cut into one-quarter inch cubes. With rubber gloves on, remove stem end and seed pod from peppers. Chop bell peppers into small dice and slice Anaheim and jalapeno peppers into thin slices. Chop onions into one-quarter inch pieces. Add red pepper flakes, lime and cilantro. Carefully stir fruit mixture. Cover and chill for one hour to blend flavors. Serves 10 as dip for baked corn chips or warm whole grain tortillas.

LAYERED PEACH POPS

2 cups strawberries
¾ (three-quarter) cup honey, divided
6 kiwifruit, peeled and sliced
2 cups sliced peaches
12 (3-ounce) paper cups or small popsicle molds
12 Popsicle sticks

Puree strawberries with one-quarter cup honey in blender or food processor. Divide mixture evenly between 12 cups or popsicle molds. Arrange on cookie sheet and freeze about 30 minutes or until firm. Meanwhile, rinse processor and process kiwifruit with one-quarter cup honey. When strawberry layer is firm, pour kiwifruit puree into molds. Insert popsicle sticks and freeze about 30 minutes or until firm. Repeat process with peaches and remaining one-quarter cup honey. Pour peach puree into molds and freeze until firm and ready to serve, about two hours. Yields 12 small popsicles.

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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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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Vegetarian Super Snacks for Super Bowl

29 January, 2010 (09:27) | Vegan Snacks, Vegetarian Appetizers, Vegetarian Holiday Menus, Whole Grain Breads | No comments


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RECIPES: Tortilla Towers, Tex-Mex Mini Pizzas, Nacho Bread Snacks, Spicy Popcorn

By Rae Udy

Super Bowl food is almost as important as the game itself. This year follow a Tex-Mex theme with these tasty and nutritious finger foods.
Tortilla Towers looks impressive to football fans with eight layers of low-fat goodness. Tex-Mex Mini Pizzas are a snap to make with English muffins and you can top them with all your favorites.
Nacho Bread Snacks are very easy to make but your guests will think you spent hours making homemade bread for them. Spicy Popcorn adds crisp and crunch to the menu.
Add a tray of crunch veggies, fresh fruit and dips for a super Super Bowl party.

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