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Vegan Breakfasts

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.

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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Christmas Dough Brings Smiles to Holiday Guests

22 December, 2009 (08:18) | Vegan Breakfasts, Vegetarian Holiday Menus, Whole Grain Breads | No comments


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RECIPES: Christmas Dough, Cinnamon Christmas Tree, Cranberry Poinsettia

by Rae Udy

Its always a good idea to have something ready to bake if unexpected guests arrive for the holidays.
Christmas Dough can be made up to three days before you need it. The wheat dough will make two special Christmas treats filled with nutrition and great taste. The dough provides 12 percent daily value of thiamin, riboflavin and folacin per serving.
Cinnamon Christmas Tree delights children from one to 100 anytime during the holidays but is a great way to begin a special morning. Dates add potassium, iron and niacin while pecans provide protein and crunch.
Cranberry Poinsettia takes advantage of the seasons fresh cranberries to make a edible centerpiece for your holiday table. Low in sodium and high in dietary fiber, this treat looks almost too good too eat.

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Nuts May Have Heart Health Benefits

22 December, 2009 (08:06) | Vegan Breakfasts, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Almond Apple Pancakes,Nutty Mushroom Loaf, Carrot Fruitcake

By Rae Udy

Eating a variety of nuts as part of a healthy diet may be good for your heart, according to the Mayo Clinic.
Research studies on people who eat nuts as part of their diet have found nuts help lower the LDL, low-density lipoprotein, or bad cholesterol level in the blood.
Eating nuts may reduce your risk of developing blood clots that can cause a heart attack and improve the health of the lining of your arteries.
Nuts are rich in Omega-3 fatty acids and are one of the best plant-based sources. These fatty acids help your heart by preventing dangerous heart rhythms that can lead to heart attacks.
Nuts are a great source of vitamin E. Vitamin E my help stop the development of plaques in your arteries which can narrow them and lead to coronary artery disease or heart attack.
Although research does point to benefits of nuts to your heart health the Food and Drug Administration only allows food companies to say the evidence “suggests but does not prove” eating nuts reduces heart disease risk. But, according to the FDA, eating a handful of nuts a day, about 1.5 ounces, may reduce your risk of heart disease.
http://www.mayoclinic.com/health/nuts/HB00085/METHOD=print
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
Nutrition of nuts
http://www.fda.gov/Food/LabelingNutrition/LabelClaims/QualifiedHealthClaims/ucm072910.htm
Last paragraph of article relates to last paragraph of my article

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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 Vegetarian Muffins Morning, Noon and Night

25 September, 2009 (11:27) | Vegan Breakfasts, Vegan Snacks, Vegetarian Desserts, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Whole Grain Breads | No comments


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RECIPES: Better Bran Muffins, Morning Glory Muffins, Pumpkin Pecan Muffins

By Rae Udy

Muffins have a reputation, and not a good one. High in fat, no fiber and too many calories are often associated with muffins.
With a few changes, like baking with whole wheat flour and adding dried fruits, you can make healthful and delicious muffins in minutes at home and save money too.
The following muffin recipes are packed with nutrition and flavor but not calories or fat. Each of these tasty treats contain between 180 to 200 calories and about six grams of total fat. They also provide almost five grams of protein and 13 percent of daily fiber needed.
( MasterCook Deluxe – nutrition breakdown )
Muffins freeze well, just wrap in foil or toss in freezer bags to freeze for two months. Warm in the microwave for 30 seconds to serve for a hearty breakfast, a light lunch, dessert or late night snack.

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Celebrate Better Breakfast Month for School Days

3 September, 2009 (13:55) | Soy Substitutes, Vegan Breakfasts, Vegetarian Holiday Menus, Vegetarian Kids Recipes | No comments


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RECIPES: Soy Sausages, Tofu Scramble

By Rae Udy

Mom is right. Breakfast is the most important meal of the day.
September is Better Breakfast Month and the beginning of school is a great time to get the family into a routine of eating a healthy breakfast each morning.
Many school districts around the country recognize this unofficial holiday as a way to promote the importance of eating breakfast, especially for school-age children and young adults.
The University of Minnesota School of Public Health Project followed 2,200 adolescents to examine how breakfast eating could effect body weight change during a five-year study.
Eating Among Teens or EAT researchers found daily breakfast eaters consumed a healthier diet overall and were also more physically active than teens who skipped breakfast.
After five years, the breakfast eaters tended to gain less weight and have a lower body mass index, which is an indicator of obesity risk.
In the past two decades, the rates of obesity in children have doubled and almost tripled in teens. It is estimated between 12 and 24 percent of children and adolescents regularly skip breakfast.
The principle investigator of Project EAT, Dianne Neumark-Sztainer, Ph.D., says, “Eating a healthy breakfast may help adolescents avoid overeating later in the day and disrupt unhealthy eating patterns, such as eating a lot late in the evening.”
This research confirms the importance of encouraging good breakfast eating habits to children, young and old. Start the morning off right with Soy Sausage and Tofu Scramble to enjoy a cholesterol-free breakfast that is inexpensive but high in protein and low in fat.
Make these vegetarian patties or links in bulk and freeze. Microwave in 30 seconds for a quick breakfast or heat in the oven to top a pizza, add to spaghetti sauce or stuff a biscuit sandwich.

http://www.mrbreakfast.com/article.asp?articleid=31
http://www.thenibble.com/fun/more/facts/holidays-september.asp
http://www.news-medical.net/news/35929.aspx

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July is National Watermelon Month

29 July, 2009 (15:19) | Vegan and Vegetarian Side Dishes, Vegan Breakfasts, Vegan Snacks, Vegetarian Desserts, Whole Grain Breads | No comments


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RECIPES: Watermelon Muffins, Fire and Ice Salsa, Watermelon Fruit Slush

By Rae Udy

In 2007 the House of Representatives and the Senate both voted unanimously to designate July as National Watermelon Month but its not too late to celebrate throughout the summer.
Watermelon is an important part of our agriculture industry, is grown in 49 of our 50 States and is a national summer favorite for generations were some of the reasons listed in the resolution.
The many health benefits of watermelon comprised over half of the resolutions content. Go to http://www.nationalwatermelonassociation.com/july_designated.php to read the complete text.
Watermelon has no fat, is cholesterol free and is an excellent source of vitamins C, A and B6. One cup provides 21 percent of the recommended daily value for vitamin C and 18 percent for A and contains only 46 calories. It is also a great source of fiber and potassium.
http://www.watermelon.org/watermelon_nutrition.asp
Lycopene is an antioxidant found only in a few red plant foods and has been shown to reduce the risk of certain cancers, such as cancers of the prostate, lung and stomach.
Recent studies show watermelon contains more lycopene than any other fresh fruit or vegetables, even tomatoes.
Watermelon Muffins are great for breakfast or a late-night snack, Fire and Ice Salsa is a different and delicious hot sauce perfect for lunch and serve Watermelon Fruit Slush for a nutritious treat or light summer dessert.

http://www.nationalwatermelonassociation.com/july_designated.php
http://health.learninginfo.org/nutrition-facts/watermelon.htm

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Soyfoods for the Family for National Soyfoods Month

10 April, 2009 (11:49) | Soy Substitutes, Vegan Breakfasts, Vegan Main Dish, Vegan Snacks, Vegetarian Kids Recipes, Vegetarian Main Dish | No comments


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RECIPES: Spiced Bran Muffins, Spicy Tofu and Mushroom Spaghetti Sauce

By Rae Udy

April is National Soyfoods Month and according to the Soyfoods Council adding a little soy into everyday meals and favorite recipes is a healthy idea for the entire family.
Osteoporosis prevention, cancer reduction and reduced menopause symptoms are well known benefits of adding soy to women’s diets.
But, don’t forget Dad. Soy can help prevent prostate cancer and reduce cholesterol in men. Boys can get many benefits as well because soyfoods provide high quality protein with less fat and calories than other protein sources.
There is especially good news about the benefits of soy for girls. Research at the National Cancer Institute showed girls who began eating soyfoods young, ages 5 to 11, reduced their risk of breast cancer by 30 to 58 percent.
Just one serving of soy foods daily can make a dramatic difference. One serving of soy equals one cup of soymilk, one-quarter cup soy nuts or four ounces of tofu.
These recipes from the Soyfoods Council show how easy and tasty it is to add soyfoods to your daily menu.
http://www.thesoyfoodscouncil.com/soyfoodmonth.html

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Stevia, The Sweetener of the Future

20 March, 2009 (10:01) | Healthy Beverages, Vegan Breakfasts, Vegan Snacks, Vegetarian Desserts, Vegetarian Kids Recipes | 2 comments


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RECIPES: Oatmeal Apple Muffins, Carrot Cake with Low-fat Cream Cheese Frosting

By Rae Udy

Stevia may be the sweetener of the future. Available for years in the USA as a dietary supplement, stevia has been given the green light to be used in food and drinks by the US Food and Drug Administration.
http://www.steviva.com/index.php?option=com_content&task=view&id=94&Itemid=83
Stevia is calorie-free and as much as 300 times sweeter than sugar. Stevia is an herb used as a sweetener in Paraguay for hundreds of years and is widely used all over the world today.
Stevia is found in many forms. Powdered or ground stevia is excellent sprinkled over steamed vegetables, cereals or salads and is great in baking.
Liquid stevia is available in original, vanilla, lemon, cinnamon and a number of other flavors. Add a drop to your morning coffee or tea to add sweetness but no fat or calories.
Stevia is also sold in tea bags. Place bags in hot water or juice to release more stevia sweetness than in cold water. Use the stevia sweetened water to make lemonade, ice tea or in cooking.
Scientific research has indicated that stevia effectively regulates blood sugar and brings it toward a normal balance. Studies have also indicated that stevia tends to lower elevated blood pressure but does not seem to affect normal blood pressure.
All natural stevia is also a good source of protein, fiber, iron, calcium,
potassium, magnesium and vitamins A and C. The following healthful recipes are just a sample from the www.stevia.com website.

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