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Vegan and Vegetarian Side Dishes

February is American Heart Month – Go Veggie!!!

23 February, 2010 (18:07) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegetarian Desserts, Vegetarian Lunch Recipes | No comments


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RECIPES: 10-Minute Marinated Veggie Toss, Cherry Chocolate Tiramisu

By Rae Udy

Since 1963, Congress and the president have proclaimed February as American Heart Month with the goal to raise funds for heart research and to provide education about heart disease and stroke to the American public. The American Heart Association works with the administration to draft this annual proclamation.
http://www.americanheart.org/print_presenter.jhtml?identifier=4441
Heart disease in the number one killer of Americans. According to the American Heart Association we can reduce heart disease by eating a healthy diet and adopting an active lifestyle.
The American Heart Association 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.
http://www.americanheart.org/presenter.jhtml?identifier=1200010
These recipes are just two of the many offered on the AHA website. Provide your family with a quick and easy side dish in no time with 10-Minute Marinated Veggie Toss.
Think you can’t have dessert and still eat for your heart? Cherry Chocolate Tiramisu is so good you will forget it is good for you too.
The American Heart Association’s new goal for 2020 is to improve the cardiovascular health of all Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent.
http://www.americanheart.org/print_presenter.jhtml?identifier=3071616

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Raise the Bar for Vegetarian Valentine’s Day

10 February, 2010 (17:48) | Vegan and Vegetarian Side Dishes, Vegetarian Desserts, Whole Grain Breads | No comments


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RECIPES: Fruit Bars, Pecan Pie Bars, Whole Wheat Dream Bars

By Rae Udy

Valentine’s Day is one day sweets are expected, but treats can also be nutritious so you don’t have to fall off the healthy eating bandwagon.
Raise the ‘bar’ this year with easy-to-make and fun-to-eat bar cookies.
Fruit Bars provide two grams of protein and 11 percent DV for vitamin A and 132 calories in each chewy bar.
Pecan Pie Bars are almost as good as their namesake. These rich and creamy bars contain 170 calories, two grams of protein and are a good source of B vitamins.
Whole Wheat Dream Bars are just over 200 calories a bar and they are a great source of potassium, calcium and iron.

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January is National Hot Tea Month

16 January, 2010 (16:34) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Winter Vegetable Tea Skillet, Tomato Tea Soup, Southworth’s Tea Cake

By Rae Udy

January is always a cold month, but this year its a record freeze breaker. Stay warm this month because it is National Hot Tea Month. http://library.thinkquest.org/2886/foo.htm
Laboratory studies suggest green tea may help protect against or slow the growth of certain cancers, including breast, stomach and skin cancers, but more results are needed to support a definite claim.
Evidence does suggest the use of green tea improves mental alertness and there are ongoing studies to learn if tea can have any effect against other cancers, diabetes and heart disease.
http://nccam.nih.gov/health/greentea/

Brewing up a cup of hot tea is always a satisfying beverage, especially in cold January, but cooking and baking with tea is also easy.
Winter Vegetable Tea Skillet and Tomato Tea Soup are two main dish recipes taking advantage of the goodness of hot tea.
My friend Sheryl Southworth of Twin Falls, Idaho, and her daughters made Southworth’s Tea Cake for a birthday party over thirty years ago. This is not your light and fluffy, out of the box birthday cake. Packed with nutrition and great taste, this cake is moist and naturally sweet.

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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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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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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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Sneak Some Zucchini Onto Your Neighbor’s Porch Day is August 8th

29 July, 2009 (15:24) | Vegan and Vegetarian Side Dishes, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Zucchini Bread, Zucchini and Couscous, Grilled Zucchini Packets

By Rae Udy

If you have ever grown zucchini in the garden you know they can produce, produce and produce. If you have more zucchini than you can handle and all your family and friends run when they see you coming, get ready, Aug. 8 is the day, or night, for you.
Saturday is ‘Sneak Some Zucchini Onto Your Neighbor’s Porch Day’ and if you are caught red-handed you have a valid excuse. Remind your victims, I mean neighbors, how nutritious, versatile and tasty these prolific squash really are.
Zucchini is one of the most heart healthy vegetables around. Containing zero fat calories and no cholesterol, fresh zucchini provides a wealth of nutrition with only 20 calories in one cup.
The website Calorie-Count.com gives zucchini an A grade for nutrition analysis. Zucchini is a rich source of dietary fiber with five percent daily value and calcium with two percent.
Zucchini also provides a couple of grams of protein and they are also very high in vitamin A and C with five and 35 percent daily value.

http://www.holidayinsights.com/moreholidays/August/sneakzucchini.htm
http://caloriecount.about.com/calories-squash-summer-zucchini-includes-skin-i11477

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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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