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Vegetarian Appetizers

Vegetarian Recipes for the Crock Pot

20 January, 2010 (12:41) | Vegan Main Dish, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | 1 comment


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RECIPES: Crock of Low Fat Creamy Spinach Dip, Crock Pot Boston Baked Beans, Peach Crock Pot Crumble

By Rae Udy

In the 1950’s, a Chicago company created the first slow cooker. Naxon Utilities Corporation called it the Beanery All Purpose Cooker and it was designed to help people cook baked beans. A simple ceramic pot fitted inside a metal pan with heating elements around the inside helped maintain a low temperature for many hours.
In 1970 Rival bought the Beanery and it was reinvented as the Crock Pot and cooking has never been the same. Crocks Pots now come in many sizes from one to seven quarts.
http://ezinearticles.com/?The-History-of-the-Crock-Pot-Yesterday,-Today-and-Beyond&id=3170417
http://en.wikipedia.org/wiki/Slow_cooker
http://www.ehow.com/about_4570273_electric-crockpots.html
What started as an invention to help cook beans, the Crock Pot is now used to create dishes from appetizers to desserts.
This easy recipe for Crock of Low-fat Creamy Spinach Dip is best for a small crock pot. Ready in about an hour and a half without watching and stirring, this creamy dip is great served with crunchy fresh vegetables.
Boston Bakes Beans were made for the Crock Pot because the pot was invented for cooking beans, but there is a warning about cooking beans in a slow cooker.
According to the US Food and Drug Administration, some raw beans like red kidney, can become toxic when cooked at low temperatures. To avoid illness, soak raw beans for five hours in water, drain thoroughly, then boil for at least 10 minutes in fresh water before using in Crock Pot recipes.
http://www.fda.gov/Food/FoodSafety/FoodborneIllness/FoodborneIllnessFoodbornePathogensNaturalToxins/BadBugBook/ucm071092.htm
Under # 11. Education and Background Resources
Desserts are also easily adapted to the Crock Pot. Peach Crock Pot Crumble takes advantage of canned fruit to create a delicious and nutritious treat without any fuss.

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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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Peanut Butter Lovers Get Ready To Celebrate

15 November, 2009 (08:53) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Microwave Roasted Peanuts, Blender Peanut Butter, Asian Noodles with Peanut Butter Sauce, Peanut Butter Snack Mix

By Rae Udy

November is Peanut Butter Lovers Month and time to celebrate one of America’s favorite foods.
Americans eat three pounds of peanut butter per person every year and one acre of peanuts will make 30,000 peanut butter sandwiches. If you have a child in the house you know peanut butter is considered a staple for sandwiches and is found in about 75 percent of homes.
One peanut butter and jelly sandwich provides 18 percent of the daily value needed of folate, the naturally occurring form of the B vitamin folic acid, recommended for the reduction of birth defects and lowered heart disease risk.
http://www.peanutbutterlovers.com/nutrition/folic_acid.html

A two tablespoon serving of peanut butter contains 190 calories, eight grams of protein and eight percent dietary fiber. Peanut butter is naturally cholesterol free and low in saturated fat. It is also a great source of vitamin E and provides 22 percent daily value and 24 percent for Niacin.
http://www.peanutbutterlovers.com/nutrition/nuttable.html

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Can Your Diet Help Fight Breast Cancer? Soy Foods May Help!

15 November, 2009 (08:39) | Healthy Beverages, Soy Substitutes, Vegan and Vegetarian Side Dishes, Vegan Breakfasts, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Kids Recipes, Vegetarian Main Dish | No comments


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RECIPES: Soy Nuts, Sweet and Sour Soy Stir Fry, Super Soy Shake,

By Rae Udy

The National Breast Cancer Awareness Month celebrates its 25th anniversary this year. The NBCAM organization is a partnership of national public service organizations, professional medical associations and government agencies working together to promote awareness, share information and provide access to more screening of breast cancer.
http://www.nbcam.org/about_nbcam.cfm
Is there a link between what we eat and breast cancer? Women who eat a diet of high fat foods could be doubling their risk according to scientists funded by the Medical Research Council and Cancer Research UK.
The research show women who eat more than 90 grams of fat per day had twice the risk of breast cancer than those who eat less than 40 grams a day. More than 13,000 women ages 45 to 77 took part in the European Prospective Investigation of Cancer and Nutrition study.
The lead researcher, Dr. Sheila Bingham said, “Our study shows there is an emerging link between eating too much fatty food and increasing the risk of breast cancer. The effect seems to be related particularly to saturated fat found mostly in high fat milk, butter, meat and some cereals such as biscuits and cakes.”
The US Nurses’ Health study involving more than 90,000 women also found women who eat lots of red meat and full-fat dairy products such as cheese are raising their breast cancer risk.
http://www.dailymail.co.uk/health/article-189048/Fatty-diet-link-breast-cancer.html

Italian researchers reported a macrobiotic diet could substantially reduce hormonal levels associated with higher risk of breast cancer. Known as the DIANA (Diet and Androgens) Trial, the study was conducted by the National Tumor Institute in Milan and divided women into two groups. The control group continue eating as they usually did and the intervention group of women shifted from animal to vegetable sources. They also reduced their meat consumption from daily to one or two times a week, dairy was halved, and butter virtually eliminated. Soy products were consumed on average 1.7 times daily and sea vegetables used every other day. Brown rice and other whole grains were consumed 2.5 times per day compared to 0.5 times by controls, and intake of legumes, cruciferous vegetables, and berries were 4-8 times higher.
Total cholesterol decreased from 240 to 206 mg compared to 230 in the control group. The intervention group lost more weight and underwent significant improvements in the five major hormonal and metabolic values associated with breast cancer risk.
The researchers concluded that a dietary strategy that combines lowered total fat intake with increased intake of dietary fibers from cereals, legumes, and vegetables could reduce risk of breast cancer. http://www.macrobiotics.nl/library/breast_cancer.html

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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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Jalapeno Peppers Add Fire to a Vegetarian Diet

29 July, 2009 (16:21) | Canning for the Vegetarian, Vegan Snacks, Vegetarian Appetizers, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Canned Jalapeno Peppers, Mex-Tex Deviled Eggs, Spicy Bean Nachos

By Rae Udy

Deep green jalapenos are one of the hottest of all chili peppers. They are ideal for pickling and taste great in nachos and other Tex-Mex dishes.
These peppers are an excellent source of both vitamins A and C, with 46 and 23 percent daily value. They are also a great source of vitamin B6, thiamin and potassium. Fresh jalapeno peppers are low in calories, about 38 per cup, and contain a fair amount of fiber and iron.
Canning Jalapeno Peppers is rewarding and saves money, but does take time and preparation. Carefully removing seeds from the center of each pepper will cut down on much of the fire. Each pint contains 85 calories and five grams of total fat.
Mex-Tex Deviled Eggs adds fire to an unexpected appetizer or snack. These are good with canned peppers or fresh jalapenos. Each little devil contains 42 calories and one gram of saturated fat and provides three grams of protein.
Use your own pickled peppers to make Spicy Bean Nachos. With nine grams of protein one serving is just over 300 calories, and best of all, these colorful nachos cook just a minute in the microwave.

http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2744/2?print=true

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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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Celebrate Cinco de Mayo with Vegetarian Mexican Food

24 April, 2009 (09:35) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Main Dish | No comments


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RECIPES: Layered Mexican Bean Dip, Spanish Rice, Tater Tacos, Berry Empanadas

By Rae Udy

Spanish for ‘fifth of May’, Cinco de Mayo commemorates the Mexican army’s unlikely defeat of French forces on May 5, 1862 at the Battle of Puebla. Celebrations offer music, beverages and best of all, food.
http://en.wikipedia.org/wiki/Cinco_de_Mayo
My family teases me that I really must have been born in Mexico because of my love for Mexican food. These are some of my favorite dishes from our neighbor to the south.

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Earth Day – The Green Generation Goes Organic

17 April, 2009 (11:32) | Vegan and Vegetarian Side Dishes, Vegan Snacks, Vegetarian Appetizers, Vegetarian Kids Recipes, Vegetarian Lunch Recipes | No comments


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RECIPES: Organic Veggie Bean Dip

By Rae Udy

The Green Generation is the title campaign for the 39th annual Earth Day. On April 22nd millions of people around the world will participate in hundreds of earth-friendly celebrations to mark the day.

http://ww2.earthday.net/earthday2009
“Go Organic for Earth Day” is just one campaign co-sponsored this year by the Earth Day Network, the Organic Trade Association and MusicMatters. Their goal is to help consumers discover, understand and enjoy organic products on Earth Day and throughout the year. http://www.organicearthday.org/
Farmers spray a billion pounds of pesticides to protect crops each year, but when chemicals are used to kill pests they can also kill microorganisms that keep carbon contained in the soil. When these are gone the carbon is released into the atmosphere as CO2. When these organisms are gone the soil is no longer naturally fertile and the chemical fertilizers become a necessity.
http://www.earthday.net/node/122

Peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, spinach, lettuce and potatoes typically have the highest pesticide levels, according to the Environmental Working Group in Washington, D.C.
Onions, avocados, frozen sweet corn, pineapples, mangoes, asparagus, frozen peas, kiwi, bananas, cabbage, broccoli and papayas have the lowest amount.
http://www.sixwise.com/newsletters/07/06/13/the_20_fruits_and_vegetables_with_the_most_pesticides_the_20_with_the_least__and
_what_to_do.htm

By eating some of the most-contaminated fruits and vegetables, you and your children are exposed to about 15 different pesticides a day. No one knows for sure what impact these chemicals that are, by their very nature, designed to kill will have on your health.
Fortunately, by avoiding the most-contaminated produce out there, and concentrating on the least contaminated instead, you can reduce your exposure to pesticides by almost 90 percent.
Contrary to popular belief, simply washing with water and peeling fruit and vegetables is not enough to protect yourself and your family from pesticides. It will reduce the levels somewhat, but it will not eliminate them.
Organic produce is worth the extra effort to find and the cost to purchase. Locally, Granary St., Vitamins Plus and Albertsons carry a wide variety of fresh organic fruit, vegetables, berries and more.
Jacks Natural Food Stores, Wal-Mart and many large grocery stores have a great selection of organic flours, dried and canned beans, frozen and canned vegetables and fruits, chips and breads. Organic milk, eggs, cheese and yogurt are found in many stores.

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