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Vegetarian Holiday Menus

Bring Good Luck to the New Year with Healthy Food

4 January, 2010 (13:00) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Easy Hoppin’ John, Spicy Coleslaw, Tex-Mex Cornbread

By Rae Udy

Do you plan to ‘eat your luck’ for the new year? Its easier than you think and tasty and good for you too. Many of the luck bringing foods are round or ring shaped because this signifies the old year has been completed.
Black-eyed peas are an important part of our new year tradition. Throughout the South, African Americans in the 18th and 19th centuries feasted on Hoppin’ John on New Year’s day to bring good luck and greens to bring prosperity. According to the foodtimeline.org website, children in the family would hop around the table before the family sat down to eat this lucky new year dish.
http://www.foodtimeline.org/newyear.html
Black-eyed peas are high in protein, 13 grams per cup, and are fat-free. One serving provides 45 percent daily value for dietary fiber, 90 percent folate, and 25 percent iron. Often a silver coin or lucky trinket was buried in the pot of black-eyed peas for added good luck for the person who found it.
http://www.nutrientfacts.com/FoodPages/nutritionfacts/nutritionfacts_blackeyed_peas.htm
Greens and cabbage guarantee luck and money for the coming year by represented the green of dollars. Parsley was often included in new years dishes because it was thought to ward off evil spirits.
Cabbage is very low in calories, a whole head contains only 220, and has no saturated fat or cholesterol. Cabbage is also a great source of calcium, iron and B vitamins.
http://www.nutrientfacts.com/searchfood.exe?keyword=Cabbage+Common+Raw&var=5
Wishing you all a prosperous and healthy New Year.

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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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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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Tempting Treats For the Holiday Season

22 December, 2009 (07:54) | Vegetarian Desserts, Vegetarian Holiday Menus | No comments


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RECIPES: Paper Bag Apple Pie, Light No Bake Cherry Cheesecake Squares, Honey Pumpkin Pie

By Rae Udy

Pies and rich desserts are the grand finale to the holiday menu but you don’t have to go off your diet to eat some of the tempting treats. Some can actually be good for you.
Paper Bag Apple Pie is not going to win any awards for being low in calories but it may win one for the most unusual baking method. The paper bag helps the crust brown evenly and keeps the apple filling moist but firm. This pie is a great source of vitamin C, A and B1.
Light No Bake Cherry Cheesecake Squares really are a calorie bargain with just 207 per delicious piece. This easy dessert provides two percent daily value of calcium and four percent for iron.
Honey Pumpkin Pie can bring some nutrition to your holiday table without anyone noticing. Each slice provides 10 percent dietary fiber, seven grams of protein and is a rich source of vitamin A, B2 and iron.

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Medical Benefits Abound in Cranberries

22 December, 2009 (07:42) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Main Dish | No comments


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RECIPES: Cranberry Applesauce, Cranberry Wild Rice, Holiday Fruit Cookies

By Rae Udy

Cranberries are the neglected cousin of the blueberry. We have all heard the buzz about the bountiful medical benefits of blueberries, but cranberries are a super food too.
Since the 1980’s cranberry juice has been known to have anti-bacterial properties that improve urinary tract health. No other juice, not even blueberry, is known to have that ability.
Cranberries outrank all fruits and vegetables, except the blueberry, in disease-fighting antioxidants.
Although results are preliminary, compounds in cranberries may prove to be a potent cancer fighter and ongoing research continues to suggest that cranberries may offer a natural defense against atherosclerosis, heart disease and dental problems.
http://nccam.nih.gov/health/cranberry/
http://health.learninginfo.org/cranberries.htm
Packed with nutrition, one cup of cranberries contains only 51 calories and they are almost fat-free with .1 gram of total fat. They are cholesterol and sodium-free and provide 20 percent daily dietary fiber.
http://caloriecount.about.com/calories-cranberries-i9078
Fresh cranberries are available during the fall harvest season from September to December. Choose round, plump cranberries with smooth, firm bright red skin. Don’t wash the cranberries until just before using them. They will keep fresh in the fridge for one month.
Buy extra bags of fresh cranberries when they are available because they freeze well and you will have delicious cranberries all year round. Keep cranberries in their original bag and place in a freezer bag. They will keep in the freezer for nine months. When you are ready to use them, let the thaw slightly and use in any of the following recipes.

http://74.125.95.132/search?q=cache:uHFt8iTM3GQJ:www.doh.wa.gov/cfh/SNAP-ed/publications/Cranberries.doc+nutrition+benefits+of+cranberries&cd=59&hl=en&ct=clnk&gl=us&client=firefox-a

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October is Vegetarian Awareness Month

25 September, 2009 (11:28) | Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Lentil Burgers, Whole Wheat Better Batter Buns

By Rae Udy

Tomorrow is World Vegetarian Day and the official kick-off of Vegetarian Awareness Month in October.
In 1977, the first World Vegetarian Day was founded on Oct. 1 by the North American Vegetarian Society to bring awareness that what we eat as individuals impacts the well being of ourselves and others, as well as the animals and the planet.
http://www.worldvegetarianday.org/
According to the NAVS, there are many ways to join the vegetarian celebration. Try eating meat-free for tomorrow, learn more about the many health benefits associated with a vegetarian diet, order a meatless option at your favorite restaurant or host a meal or vegetarian potluck party at your home.
http://www.worldvegetarianday.org/nonvegetarians/
It has never been easier to eat vegetarian. There are hundreds of vegetarian entrée’s in your supermarket and health food stores. Frozen veggie burgers are a fun and delicious way to try a vegetarian meal. They are usually located near the frozen waffles in most supermarkets. There are dozens of varieties and each taste different. My family like MorningStar Farms Grillers, but my favorite is Garden Burger Originals.
There are also vegetarian chic patties, meat balls, hot dogs, roasts, lunch meats made from whole grains, beans and vegetables. If you are watching salt intake you may have to read labels because some of these frozen meatless ‘meats’ are high in sodium content.
My favorite vegetarian recipe is from my mother-in-law, Grace. Lentil Burgers are very easy to make and so inexpensive. I make a large batch and freeze burgers in individual packages in sealed plastic bags or foil. These can be warmed in the microwave or oven for a delicious burger in a flash. Break up burgers to add to casseroles, spaghetti sauce or top pizzas.

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Grandparents Day Brings Memories of Recipes

11 September, 2009 (11:21) | Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Kids Recipes | 1 comment


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RECIPES: Grandma Toots’ Applesauce Cake, Grandma Udy’s Gingersnaps Cookies

By Rae Udy

This year Grandparents Day is celebrated on September 13th. The special day has three goals: to honor grandparents, to give grandparents an opportunity to show love for their grandchildren and to help young people become aware of the strength, information and guidance the older generation can offer.
According to the National Grandparents Council website, grandparents-day.com, http://www.grandparents-day.com/ , in 1970, a West Virginia housewife and mother of 15 children, Marian Lucille Herndon McQuade, initiated a campaign to set aside a day just for grandparents.
In 1978 the United States Congress passed legislation proclaiming the first Sunday after Labor Day as National Grandparents Day. The proclamation was signed by President Jimmy Carter and September was chosen for the holiday to signify the “autumn years” of life.
Reports of just how important grandparents are to the youth of today can be easily supported by checking census figures. In 2006, 6.1 million grandparents had grandchildren under the age of 18 living with them. In 1996, about 4 million children or six percent lived in a grandparent’s home, nearly double the 2.3 million who did so in 1980.
http://www.census.gov/Press-Release/www/releases/archives/facts_for_features_special_editions/012095.html
www.census.gov/Press-Release/fs97-09.html
If you are lucky enough to have a grandparent close, what a great excuse to spend the day with them. If you can’t visit, please make sure to call them. But, if you are like me and have only great memories of your grandparents then take time to remember them and share with your children and grandchildren what they meant to you.
When I think of my grandparents, food always comes to mind. Both grandmothers were fabulous bakers eager to please hungry grandchildren and they will always be remembered when I make one of their favorite recipes.

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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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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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The Fourth and Veggie Food Go Together

10 July, 2009 (07:54) | Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Microwave Potato Salad, Chick Pea Subs, No Bake Cherry Cheesecake Squares

By Rae Udy

Fourth of July celebrations start with family, friends and food and ends anywhere but in the kitchen.
A picnic basket just doesn’t seem complete without potato salad. Microwave Potato Salad is ready in minutes and keeps calories and fat low by avoiding the mayonnaise. This healthy version of a 4th of July classic contains 140 calories in each serving but only one gram of saturated fat and is a great source of potassium, and vitamins C and B6.
Chickpea Subs are perfect for the vegetarian in the family or the friend who is watching their diet. This filling sandwich provides 12 grams of protein and seven grams of dietary fiber in 254 calories and with just one gram of fat.
Finish off your outdoor celebration with No Bake Cherry Cheesecake Squares. These sweet treats are packed with calcium, vitamin A and iron in one 150 calorie square.

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