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Vegan Breakfasts

Breakfast is the Most Important Meal – Go Vegan!

2 July, 2012 (16:57) | Articles, Vegan Breakfasts, Vegetarian Breakfast | No comments


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RECIPES: Vegan Apple Granola, Vegan Spicy Sausages, Vegan Scrambled Tofu

By Rae Udy

We all have heard breakfast is the most important meal of the day, but according to an International Food Information Council Foundation survey, just 44 percent of Americans eat breakfast everyday.
Regular breakfast eaters consume higher intakes of fiber, calcium, vitamins A and C, riboflavin, zinc and iron and eat less calories, fat and cholesterol during the day than those who skip breakfast.
The Arthritis Foundation reports skipping breakfast can lead to an increase in LDL levels of cholesterol and that going without breakfast means you will likely eat more throughout the day.
If you do miss breakfast, you may be jeopardizing your health in the long run. People who skipped breakfast were more resistant to insulin, increasing their risk of developing diabetes, according to a study at the University of Nottingham in England.
Whole grain cereal is always perfect for breakfast. Vegan Apple Granola is fun and easy to make and even more fun to eat.
Vegan Spicy Sausages served with Vegan Scrambled Tofu is a healthful and filling breakfast. Freeze the extra sausages to add to spaghetti sauce, crumble on top of whole wheat pizzas or tuck into fresh whole grain biscuits for another breakfast.

http://www.foodinsight.org/Newsletter/Detail.aspx?topic=Wake_Up_to_the_Benefits_of_Breakfast_

http://www.arthritistoday.org/nutrition-and-weight-loss/healthy-eating/good-food/benefits-of-breakfast.php

 

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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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The Staff of Life Includes Pretzels, Muffins and Pizza!

21 March, 2011 (19:48) | Vegan Breakfasts, Vegetarian Breakfast, Whole Grain Breads | No comments


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RECIPES: Whole Wheat Soft Pretzels, Bran Muffin Rolls, Multi Grain Pizza Dough

By Rae Udy

Bread is often regarded as the staff of life, but what about pretzels, muffins or pizza crust? Do these fun and tasty bread products count?
If they include a healthy dose of whole grains the answer is yes. According to the Centers of Disease Control and Prevention, http://cdc.gov, whole grains contain all parts of the grain seed, including the bran, germ, and endosperm.
Whole grains are also a great source of dietary fiber. The CDC recommends 14 grams of dietary fiber for every 1,000 calories consumed.
( http://cdc.gov/nutrition/everyone/basics/carbs.html )

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Celebrate Meatout on March 20th with Vegan Recipes

18 March, 2011 (14:22) | Vegan Breakfasts, Vegan Main Dish, Vegan Snacks, Vegetarian Breakfast, Vegetarian Desserts, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Irresistible French Toast, Easy Black Bean Burritos, Coconut Portabella Stir-Fry, Mocha Chocolate Mousse

By Rae Udy

Meatout, observed March 20th, shares and explores the joys and benefits of a plant-based diet. Meatout is an international campaign helping expose people to a wholesome diet of fruits, vegetables and whole grains.
Meatout was launched in 1985 by FARM, Farm Animal Rights Movement, and has become one of the world’s largest annual diet education events. Thousands of people in all 50 states and a host of other countries are involved in meatless cooking demonstrations, exhibits and festivals.
The American Cancer Society, the National Cancer Society, Johns Hopkins University and the American Heart Association have also launched their own campaigns to promote plant-based foods.
Meatout.org offers a seven-day menu with delicious and nutritious recipes to try. Sign up for Meatout Mondays and receive an online newsletter with vegan recipes, book reviews, health news and inspirational stories. Request a free 32-page booklet with nutritional information and recipes at http://VegKit.org to arrive by snail mail.
The following recipes are just a sample available at the site, http://meatout.org. From breakfast to dessert, all recipes are vegan and simple to make and fun and nutritious to eat.
Sources:
http://meatout.org/
http://meatout.org/about.htm
http://farmusa.org/

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National Pancake Week Can Be Enjoyed Anytime

23 February, 2011 (15:58) | Vegan Breakfasts, Vegetarian Breakfast, Whole Grain Breads | No comments


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RECIPES: Apple Almond Pancakes, Potato Pancakes, Pasta Pancakes

By Rae Udy

Having a craving for pancakes? February 21 to the 27th is National Pancake week, according to the http://library.thinkquest.org website.
Pancakes are one of the tasty breakfast foods that can be enjoyed at any time of the day or night.
Apple Almond Pancakes are light and delicious with a faint hint of apple juice for flavor. They add protein and great taste to a hearty breakfast.

Aidan and Trent, 2.22.2011

http://raeudy.com/wp-content/uploads/2011/02/img000022.jpg 320w" sizes="(max-width: 300px) 100vw, 300px" /> Pancake lovers, Aidan and Trent, 2.22.2011″ photo by Aidan with laptop camera

Evan loves pancakes! 2.22.2011

http://raeudy.com/wp-content/uploads/2011/02/wildlifecamera2222011-002.jpg 1280w" sizes="(max-width: 300px) 100vw, 300px" /> Evan loves pancakes! 2.22.2011″ photo by wildlife camera

Potato Pancakes are great for breakfast as well as lunch and as a late night snack. These pancakes are a good source of potassium, calcium and vitamin C.
Pasta Pancakes are a savory version with chickpeas, green peas and tomato sauce topping. This is a perfect way to use leftover pasta. Add a green salad and crusty bread for a full dinner meal.
Whole grain flours add a nutty taste to pancakes and boost the nutrition value.
( http://library.thinkquest.org/2886/foo.htm )

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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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January is National Oatmeal Month

24 January, 2011 (17:49) | Vegan Breakfasts, Vegetarian Kids Recipes, Whole Grain Breads | 1 comment


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RECIPES: Swiss Oatmeal, Apple Almond Granola, Oatmeal Muffins, Quick Oatmeal Bread

By Rae Udy

The winter weather is here and what better way to warm up than with a bowl of piping hot, wholesome oatmeal for National Oatmeal Month.
( http://library.thinkquest.org/2886/foo.htm )

Heath benefits associating oatmeal with helping lower cholesterol have been documented for many years. According to the American Cancer Society, oatmeal contains both soluble and insoluble fiber to help fight cancer, diabetes and heart disease as well.
( http://health.learninginfo.org/benefits-oatmeal.htm )
Oatmeal provides a variety of nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium. One cup of regular, quick or instant contains 307 calories and almost 11 grams of protein.
( http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl )

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Figs Bring Health Benefits During National Fig Week

4 November, 2010 (10:09) | Vegan Breakfasts, Vegan Snacks, Vegetarian Desserts, Vegetarian Soups | No comments


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RECIPES: Spicy Moroccan Potato Fig Stew, Easy Fig Bars, Fig Candy

By Rae Udy

What do Texas, the Mediterranean region and northern India have in common? Figs! Fig trees easily grow in our area for the edible fruit we love to eat fresh or dried.
November 1-7 is National Fig Week and the perfect time to learn more about this unusual fruit. Figs have been an important food crop for thousands of years and they are a healthy addition to our diet.
Fresh and dried figs are packed with nutrition. One fresh medium fig, about 2-1/4 inches, contains 37 almost fat-free calories, 1.4g of dietary fiber and 18mg of calcium.
Dried figs are equally nutritious and versatile as well. Each dried fig contains 21 calories, .8g dietary fiber and 14mg of calcium. Dried figs are rich in copper, manganese, potassium and vitamin K.
There are many health benefits associated with eating figs. Figs high fiber content helps healthy bowel function and prevents constipation. The fiber in figs also fills you up and not out to help reduce weight.
Dried figs contain phenol, Omega-3 and Omega-6 fatty acids to reduce the risk of coronary heart disease.
http://library.thinkquest.org/2886/foo.htm
http://aggie-horticulture.tamu.edu/extension/fruit/figs/figs.html
http://fnic.nal.usda.gov/professional-and-career-resources/food-associations/dried-fruits-nuts-and-legumes
http://organicfacts.net/healthy-benefits/fruit/health-benefits-of-figs-oranjeer.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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Eat Well during October for National Breast Cancer Awareness Month

6 October, 2010 (13:05) | Healthy Beverages, Vegan Breakfasts, Vegan Snacks, Vegetarian Desserts, Vegetarian Kids Recipes, Vegetarian Soups | No comments


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RECIPES: Yam Biscuits and Peach Soup by Holly Clegg from National Breast Cancer Awareness Month Website: http://www.nbcam.org/index.cfm

By Rae Udy

October is National Breast Cancer Awareness Month. This year will mark a quarter-century of helping bring awareness, education and empowerment about this disease.
According to the American Cancer Society, there are now about 2.5 million breast cancer survivors living in America.
What can you do to decrease your risk of breast cancer?
Some common risk factors you really can’t control. The highest risk factor for breast cancer is being female. The disease is about 100 times more common in women than men.
The risk of breast cancer also increases with age and is especially high for women 60 and older. It is uncommon for women younger than 35 to develop breast cancer, but it does occur.
If you have had breast cancer or another breast disease there is an added risk for breast cancer. If a family member or close relatives have had breast cancer it is important to know how old they were when diagnosed.
There are other risk factors that are estrogen related. Women who begin menstruating before age 12 are at increased risk of developing breast cancer, as well as women who have a first pregnancy after age 25-35 or those who have had no children are at a higher than average risk.
Some risks you can control in your daily life by eating well. According to the NBCAM website, nbcam.org, decreasing your daily fat intake of especially saturated and hydrogenated fats will help prevent breast cancer and other health problems such as heart disease and stroke.
Increase fiber in your diet by including whole grains, vegetables and fruits. Eat plenty of fresh fruit and vegetables not only for fiber content but for antioxidant properties.
Evidence also suggests that a small increase in risk for breast cancer in women who average 2 or more drinks per day of beer, wine or distilled liquor. Although smoking is not linked to causing breast cancer, it can increase the chance of blood clots, heart disease and other cancers that may spread to the breast.
Staying active may be the best way to avoid risk of breast cancer and more health problems. The US Surgeon General recently reported many health problems can be avoided by engaging in a moderate amount of physical activity on most days of the week.
These recipes are on the NBCAM website from author Holly Clegg. This informative site also offers links to breast cancer hospitals, mammography centers and low cost screening locations near you.
Sources:
http://www.nbcam.org/index.cfm
http://www.nbcam.org/patient_questions_answers.cfm

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