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Vegan and Vegetarian Side Dishes

American Vegetarian Menu

5 March, 2012 (11:51) | Articles, Soy Substitutes, Vegan and Vegetarian Side Dishes, Vegetarian Desserts, Vegetarian Main Dish | No comments


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February is American Heart Month

23 February, 2011 (15:37) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Sweet & Nutty Stir-Fry. Take-a-Break Snack Mix

by Rae Udy

February is American Heart Month, according to the American Heart Association. During the month, their goal is to raise funds for heart research and to provide education about heart disease and stroke.
Heart disease is the number one killer of American men and women. According to the Center for Disease Control and Prevention, about every 25 seconds an American will have a coronary event.
Some heart attacks are sudden and intense, but, according to the CDC website, http://cdc.gov/Features/HeartMonth/, most start slowly with mild pain.
Chest discomfort in the center of the chest that lasts more than a few minutes, or goes away and comes back is one sign a heart attack may be happening. Other symptoms include pain and discomfort in other areas of the upper body, such as, one or both arms, the back, neck, jaw or stomach.
Shortness of breath, breaking out in a cold sweat, nausea or light-headedness are more warnings of heart problems.
The AHA, the National Heart, Lung, and Blood Institute, the American Red Cross and the National Council of Aging urge people to know the signs of a heart attack and know the importance of calling 911 immediately at the onset of symptoms.
The AHA recommends eating a wide variety of nutritious foods daily. Fresh fruit and vegetables, fiber-rich grains, nuts, legumes and seeds are smart food choices that will benefit your long-term heart health.
These recipes are just two of the many offered on the AHA website, heart.org. Main dish Sweet & Nutty Stir-Fry is light and filling at the same time and Take-a-Break Snack Mix is fun to have on hand anytime.
( http://americanheart.org/print_presenter.jhtml?identifier=4441 )
( http://americanheart.org/presenter.jhtml?identifier=1200010

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Winter Salads Can Stretch Your Vegetarian Food Dollar

25 January, 2011 (18:54) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegetarian Lunch Recipes | No comments


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Recipes: Mexican Corn and Bean Salad, Chinese Noodle Salad, Apple Waldorf Salad

By Rae Udy

Lettuce, tomatoes and other fresh salad ingredients can really make a dent in your pocket at this time of year. These salads are inexpensive to make, packed with nutrition and taste delicious.
Boost nutrition and stretch you grocery dollar by combining in season vegetables with beans or grains.
Mexican Corn and Bean Salad is a hearty salad you can mix up in minutes with ingredients from your pantry and freezer. This colorful salad is great served with nachos or tacos.
If you are expecting a crowd, Chinese Noodle Salad can save you money because the ingredients cost pennies per serving. This salad is crunchy just after making but even improves flavor the next day.
Fruit salads brighten a winter meal but some fruit can be very expensive. Apples, oranges and grapefruit are good fresh fruit choices because they store well.
Apple Waldorf Salad is a variation of the original and still has the same delicious taste without all the fat and calories.
Nutrition breakdown of recipes by MasterChef Deluxe

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Potatoes Make Thanksgiving Sides Special

2 December, 2010 (17:05) | Uncategorized, Vegan and Vegetarian Side Dishes, Vegetarian Holiday Menus, Vegetarian Main Dish | 1 comment


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RECIPES: Artichoke Mashed Potatoes, Potato Filling Casserole, Thanksgiving Mashed Potatoes

By Rae Udy

Thanksgiving is time for family and friends and everyone is looking forward to the special meal.
Side dishes are an important part of the festivities and what holiday meal would be without a fancy potato dish?
Low-fat artichokes replace most of the high-fat butter in Artichoke Mashed Potatoes. This creamy potato dish is high in vitamin C with 29 percent daily value and 15 percent for potassium.
Potato Filling combines crispy stuffing topping over cheesy mashed potatoes to create a memorable holiday dish. This recipe is high in iron and a good source of niacin, calcium and zinc.
Thanksgiving Mashed Potatoes can be made well ahead of time and refrigerated until ready to bake for a no hassle meal. Rich in vitamin B6 with 24 percent and B1 with 11 percent, this side dish offers a tart and spicy taste.
Have a healthy and happy Thanksgiving.

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November is American Diabetes Month

2 December, 2010 (16:31) | Vegan and Vegetarian Side Dishes, Vegetarian Desserts, Vegetarian Soups | No comments


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RECIPES: Cajun French Fries, Cream of Broccoli Soup, Pumpkin Pie

by Rae Udy

November is American Diabetes Month and time to communicate the seriousness of the disease and the importance of diabetes prevention and control.
http://diabetes.org/in-my-community/programs/american-diabetes-month/

According to the American Diabetes Association website http://diabetes.org, recent studies indicate that early detection and treatment can decrease the chance of developing the complications of diabetes.
Diabetes is often called a silent killer because so many people don’t know they have diabetes or they have no symptoms present. Type 1 diabetes symptoms include, frequent urination, unusual thirst, extreme hunger, unusual weight loss and extreme fatigue and irritability.
Type 2 diabetes may have any of the type 1 symptoms along with frequent infections, blurred vision, cuts and bruises that are slow to heal, tingling and numbness in the hands and feet and recurring skin, gum or bladder infections.
( http://diabetes.org/diabetesbasics/symptoms/ )
The ADA’s top diabetes super foods are beans, leafy green vegetables, citrus fruits, sweet potatoes, berries, tomatoes, whole grains, nuts and fat-free milk and yogurt. These foods have a low glycemic index and are packed with important nutrients.
http://forecast.diabetes.org/print/node/1234

Tracking what you eat can help manage diabetes. MyFoodAdvisor at http://diabetes.org has a database of over 5,000 foods to easily add up the carbohydrates, fat and 20 other nutrients you consume in a day. The site also offers hundreds of easy-to-make recipes to include in your healthy diet.

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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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Okra, the Vegetable You Love or Hate

12 September, 2010 (11:31) | Canning for the Vegetarian, Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Spicy Okra Fry, Pickled Okra, Lentil Okra Soup, Okra Tomato Salad

By Rae Udy

Okra is one food you either love or hate. My family is mixed on the verdict, but there is no doubt eating okra is good for you.
According to Fruits and Veggies More Matters, http://www.fruitsandveggiesmorematters.org/?page_id=2467
a serving of 7 3-inch pods contain just 25 calories and are fat and cholesterol free. They are a great source of dietary fiber with 12 percent daily value in each serving.

Okra also provides 2 grams of protein and 30 percent dv of vitamin C, and is a good source of vitamin A, calcium and iron.
Enjoy okra in side and main dishes, soups and pickles.
http://www.fruitsandveggiesmorematters.org/?page_id=2467

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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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Potassium Rich Vegetarian Foods Help Fight Stroke and Heart Disease

15 March, 2010 (12:25) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Spinach Pesto and Spaghetti, Sweet and Spicy Roasted Potatoes, Banana Fritters

By Rae Udy

Can eating foods high in potassium help lower your risk of stroke or heart disease?
According to Italian researchers, loading up on potassium-rich foods like leafy greens, bananas and potatoes, may reduce the risk of stroke by 19 percent and coronary heart disease by eight percent.
The analysis was based on 10 studies published between 1966 and 2009 and included almost 280,000 adults. There were over 5,500 strokes and almost 3,100 coronary heart disease events during the follow-up period ranging from five to 19 years.
The findings support global recommendations to increase consumption of potassium-rich foods in order to prevent vascular disease, said De. Pasquale Strazzullo, of the University of Naples.
Other foods high in potassium are soybeans, apricots, avocados, non-fat yogurt, prune juice and dried beans and peas.
Potassium-rich leafy greens are hidden in the sauce of Spinach Pesto and Spaghetti. One serving provides seven percent daily value needed for potassium, 11 grams of protein and 60 percent of vitamin A.
Sweet and Spicy Roasted Potatoes adds 30 percent more potassium in a simple to make dish. This tasty side dish is high in vitamin C with 61 percent and iron with 13 percent.
Everyone will love Banana Fritters and this easy dessert is rich in B vitamins and potassium with 12 percent.
http://www.nlm.nih.gov/medlineplus/news/fullstory_95962.html

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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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