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Vegetarian Soups

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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Dried Beans Add Protein to Vegan and Vegetarian Diet for Pennies

11 September, 2009 (11:37) | Vegan Main Dish, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Boston Baked Beans, Cannellini Bean Chili, Red Beans and Rice

By Rae Udy

So important to their daily diet, ancient Greeks held bean feasts to honor Apollo and Egyptians placed dried beans in Pharaohs tomb as food for the afterlife.
Beans are one of the longest cultivated food plants in human history. According to Wikipedia, we have been eating dried beans for 10,000 years and one reason may be how nutritious they are.
http://en.wikipedia.org/wiki/Bean
Providing more protein than any other plant food, about seven to 14 grams in a one-half cup serving of cooked dried beans, they are also cholesterol free and have very little fat. Dried beans are also a great source of iron, fiber, B vitamins, zinc, potassium and calcium and best of all cost just pennies per pound.
http://www.fruitsandveggiesmatter.gov/month/beans.html
Research has found eating beans can help reduce cholesterol, may fight some cancers and controls blood sugar levels.
.http://www.usaweekend.com/food/carper_archive/950507eat_smart_beans.html
With the cool temperatures of Fall tempting us to come back in the kitchen, this is a great time to bring out the bean pot. The following recipes use three different cooking techniques to cook dried beans: slow soaking overnight, hot soak and quick soak.

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Summer Vegetarian Cooking With Soy

10 July, 2009 (08:04) | Soy Substitutes, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: No Bake Light Lasagna, Chunky Crumbles Chili

By Rae Udy

When its 100 degrees outside no one wants to cook, but we still have to eat. Sandwiches, take-out and frozen dinners are great for awhile but they can get old.

You can easily cook a healthful meal at home without spending a lot of effort, time or money or without heating up the whole house. Take advantage of the microwave and one variety of MorningStar Farms Meal Starters for a quick and easy main dish in minutes.
Soy-based Meal Starters Grillers Recipe Crumbles has 80 percent less fat than ground beef and provides 10 grams of protein and three grams dietary fiber in only 80 calories in a two-thirds cup serving. Find these delicious vegetarian crumbles in the frozen food section near the waffles. One 12-ounce package usually costs around $3.50 and will make both of the following recipes.
No Bake Light Lasagna cooks in the microwave in a mere 10 minutes without having to boil messy noodles. Ready to eat Crumbles gives this easy-to-make lasagna a great texture and taste. Serve with a green salad and toasted whole wheat garlic for a quick, inexpensive and nutritious meal.
Chunky Crumbles Chili tastes as good as chili cooked all day on a slow fire instead of 10 minutes in the microwave. Serve over crushed baked corn chips and top with chopped lettuce, tomatoes and shredded low-fat cheddar cheese for a fun and filling meal in minutes.
Your family will think you slaved in the kitchen all day but only you will know how quick, easy and nutritious these meals really are.

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Vegan and Vegetarian Soups On!!!

31 October, 2008 (12:31) | Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Vegan Split Pea Soup, Cream of Wild Mushroom Soup, Vegetarian Minestrone

By Rae Udy
When the weather gets cold outside we need to warm up on the inside and that means soups on. There are so many vegetarian and vegan soup options to mix up in minutes without a lot of fuss involved.
Vegan Split Pea Soup is a creamy soup that fills you up and not out. With just over 200 calories per serving, this healthful soup contains only one gram of fat and no cholesterol. With 62 percent of dietary fiber per serving this rich soup also provides a whopping 15 grams of protein.
There are numerous mushrooms available to add to Cream of Wild Mushroom Soup and they all add nutrition and great taste. A one cup serving contains 310 calories and seven grams of protein. This tasty soup is also a great source of vitamin A and calcium with 20 percent daily value each.
For a very low-calorie soup with great flavor try stirring up Vegetarian Minestrone. One serving adds only 70 calories and l.5 grams of total fat to your meal, but provides three grams of protein, and 20 percent daily value of vitamins A and C.
Serve your hot and comforting soups with whole grain breads or crackers for a complete meal.

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Eat Those Nutritious Jack-O-Lanterns

16 October, 2008 (16:33) | Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Main Dish, Vegetarian Soups, Whole Grain Breads | No comments


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RECIPES: Spicy Caribbean Soup, Microwave Pumpkin Nut Bread, Honey Praline Pumpkin Pie

By Rae Udy

Pumpkins are so nutritious it’s a shame we don’t eat the Halloween Jack-o-lanterns as well as enjoying them.
Pumpkin is one of the best food sources of vitamin A and provides 245 percent of daily value needed in each cup. Pumpkin is also a very good source of dietary fiber with three grams per cup and protein with two grams.
One cup of pumpkin is less than 50 calories and is fat and cholesterol-free. Pumpkin also provides 19 percent DV of vitamin C, four percent calcium, and eight percent iron.
Try something different with pumpkin by making hearty vegetarian Spicy Caribbean Soup or quick and delicious Microwave Pumpkin Nut Bread. Honey Praline Pumpkin Pie is a fun and tasty version of a classic pumpkin dessert.
http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2601/2

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Vegetarian Food for Football Fever

9 September, 2008 (10:42) | Healthy Beverages, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Coffee Pot Apple Cider, Black Bean Layer Dip, Crock Pot Corn Chowder, Granola Fruit Cups

By Rae Udy

Watching football with friends and family is always more fun and great food always makes a big play.
Coffee Pot Apple Cider is a fun beverage for football fans of all ages to kick off the first quarter munching. One cup hot cider provides four percent of the daily recommended value of vitamin C and nine percent for iron.
Begin the second quarter with Black Bean Layer Dip and serve with warm baked corn chips or crisp veggies for dipping. This is a very easy but elegant looking dish great for entertaining. Two tablespoons dip provides two grams each of protein and fiber.
At halftime warm up the football fans with a bowl of hot Corn Chowder from the crock pot. Start the chowder in a crock pot well before game time and set aside to simmer while you are enjoying the game. Each satisfying cup contains seven grams protein and 180 calories. Serve with whole wheat French bread for a filling meal.
Choose a low-fat granola to make Granola Fruit Cups for the fourth quarter finale. Melon balls and blueberries can be traded for your favorite fruit in this versatile, delicious dessert.
Good luck to area teams!

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Vegetarians and Vegans Spring Into Green With Fresh Spinach

14 March, 2008 (12:46) | Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegan and Vegetarian Side Dishes, Vegan Barbecue Recipes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups, Whole Grain Breads | No comments


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RECIPES: Spinach Artichoke Hobo Packs, Pacific Coast Salad, Beans and Greens Soup, Spinach Mushroom Wrap

By Rae Udy

Spring into green with fresh spinach. Pre-washed bags are available in almost all produce sections and takes out a lot of the work when cooking or eating fresh spinach.
Spinach is very low in calories with only 20 per serving of three cups. Fresh spinach also provides 160 percent of daily value needed for vitamin A and 40 percent for vitamin C. Fresh spinach is also a great source of calcium, dietary fiber, iron and potassium.
In fact the website www.calorie-count.com gives fresh spinach an A- grade. The only bad point is a slight amount of sodium, about 3 percent of daily value. ( www.calorie-count.com/calories/item/100482.html )
Spinach is also very versatile and can be served in appetizers, salads, soups and sandwiches.

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Warm Up This Winter With Healthful Vegetarian Soups

17 December, 2007 (17:32) | Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Vegetarian Minestrone, Southwestern Black Bean Chili, Without the Cream of Portabella Mushroom Soup

By Rae Udy

The weather is cold outside and nothing warms up the body like a cup of hot soup, but there is no need to spend all day watching and stirring a pot of homemade soup. The following healthful recipes are ready to eat in minutes.

Vegetarian Minestrone is an Italian staple and is a hearty but low-calorie soup. One cup is less than 100 calories and two grams of fat. A serving will also provide twenty percent of daily value needed of both vitamin A and C.
Southwestern Black Bean Chili provides some spice and Texas size flavor. A one cup serving provides 14 grams of protein and is a great source of iron. With less than 200 calories per serving, this tasty soup fills you up and not out.
Satisfy you creamiest soup desires when you make Without the Cream of Portabella Mushroom soup, while sticking to your new year diet resolve. Although this filling soup isn’t the lowest in calories with 300 per cup, it makes up for it by being a great source of protein with 10 grams.

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Warm Up This Fall With Vegetarian Chili

22 September, 2007 (17:04) | Soy Substitutes, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Cornbread Chili, Super Veggie Chii, White Bean and Vegetarian Sausage Chili

By Rae Udy

This is a great time of year to warm up with a bowlful of chili after the football game. Try these bean chili recipes for a different and nutritious variety of a fall favorite.
Cornbread Chili is a meal in itself and is ready to put into the oven in just minutes. Super Veggie Chili is full of low-fat vegetables and protein-rich tofu to provide a light but filling main dish in a bowl.
White Bean and Vegetarian Sausage Chili is quick-to-make and delicious to eat. Look for vegetarian sausage in the freezer section of most grocery stores near the frozen waffles section. There are many varieties now available and some are more spicy than others.
Beans are an excellent source of thiamin, riboflavin, niacin, vitamin B12, calcium, phosphorus, magnesium and zinc. They are also a good source of vitamin A, vitamin B6 and iron.

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Enjoy Tofu for National Soyfoods Month

7 April, 2007 (14:10) | Healthy Beverages, Salad and Salad Dressings, Vegan Breakfasts, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Holiday Menus, Vegetarian Main Dish, Vegetarian Soups | No comments

RECIPES: Soy Smoothie, Tofu Antipasto, Tofu Chili

By Rae Udy

April is National Soyfoods Month and now is a great time to check out the wide variety of soy foods available. Soy milks, yogurts, noodles, soy-based cheeses and meat alternatives aren’t found just in health food stores anymore. Many soy foods are easily purchased in your neighborhood grocery store.
Tofu is one of the most popular ways to serve nutritious soybeans. Tofu comes in numerous textures and flavors. Choose baked, marinated, smoked or crumbled tofu to use in a variety of recipes throughout the day.
Tofu is made from cooked, mashed soybeans processed into a custard-like cake. It has a neutral flavor and picks up the taste of what you cook it with. It comes in firm, soft and silken textures and is often found in the produce section of stores. Four ounces of firm tofu contains 13 grams of soy protein.
Tofu packaged in water should be refrigerated and used within seven days. Change water daily for best quality. Tofu not used within this time frame should be frozen. Drain all water from tofu and wrap in foil, plastic or freezer wrap and freeze for up to five months. Frozen tofu changes texture and becomes more chewy. This makes the tofu an excellent addition to vegetarian chili, burgers or pot pies.
A Soy Smoothie is a great way to start the day. Containing just 53 calories and one fat gram, this rich and creamy drink also provides three grams of protein and 46 percent of daily value for vitamin C.
Serve Tofu Antipasto as a delightful appetizer or protein-rich salad. Containing no cholesterol, this versatile dish provides potassium, iron, vitamin A and zinc.
Tofu Chili is an easy-to-make vegetarian main dish. One cup is less than 300 calories and provides 13 grams protein and no cholesterol to your healthy diet.
www.soyfoods.org/products/soy-fact-sheets/tofu/
www.fda.gov/Fdac/features/2000/300_soy.html

SOY SMOOTHIE
1 10.5-ounce package soft silken tofu
1 medium banana
2 cups chilled unsweetened orange or pineapple juice
1 8-ounce can unsweetened crushed pineapple, chilled (do not drain)
1 tray ice cubes
Combine all ingredients in blender container. Cover and process until smooth. Add cold water if mixture is too thick. Serve immediately. Yields six servings.

TOFU ANTIPASTO
1 ½ (one and one-half) cups diced tofu
1/3 cup pitted black olives
1 cup fresh mushrooms, quartered
1 cup celery cut into spears
1 ½ (one and one-half) cups sliced tomatoes
1 each red bell pepper and yellow bell pepper, seeded and cut into slices
2 green onions with tops, sliced thin
1 garlic clove, chopped
1 teaspoon oregano
2 tablespoons balsamic vinegar
¼ (one-quarter) cup olive oil
Combine tofu and vegetables in a large mixing bowl or platter. Add remaining ingredients and mix gently to combine. Marinate at room temperature for 30 minutes. Serve as an appetizer with whole grain crackers or over fresh greens as a salad. Yields eight servings.

TOFU CHILI
2 cups firm tofu, crumbled
1 clove garlic, minced
1 teaspoons low-salt soy sauce
1 cup onion, chopped
1 large green pepper, chopped
1 carrot, thinly sliced
1 tablespoon olive oil
1 cup tomatoes, chopped
1 16-ounce can tomato sauce
1 15-ounce can dark red kidney beans
½ (one-half) teaspoon dried basil, crushed
1 teaspoon cumin
1 teaspoon cayenne pepper
1 6-ounce can tomato paste
Garnish with: minced onion, grated Cheddar cheese, avocado slices
In a mixing bowl, combine drained tofu, garlic, chili powder and soy sauce and set aside. In a large skillet, cook onion, green pepper and carrot in oil until onion becomes transparent. Add tofu mixture and cook and stir five minutes over medium heat. Add remaining ingredients. Cover and simmer for 30 minutes. Serve in soup bowls and top with garnishes. Yields eight one cup servings.