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Vegan and Vegetarian Sandwiches

2011 Food Trends from the Mayo Clinic

2 February, 2011 (18:18) | Blog, Vegan and Vegetarian Sandwiches, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts | No comments


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RECIPES: Pita Wedges with Green Olive Tapenade, Peach Crumble

By Rae Udy

Food trends are always changing and according to the Mayo Clinic website, http://mayoclinic.com/health/comments/MY01645 , these six food trends will be popular in 2011.
Home food preservation and canning is a popular trend continuing from the weak economy. More people are taking this step to control the amount of sugar, salt and preservatives in their diet.
With more women in the workforce,more men are in the kitchen than ever before.
Technology can help in the kitchen with instant information online or on your phone about food nutrition, recipes and coupons to download.
Local buying is also a popular food trend. Consumers want to know where their food came from and patronize local merchants at the same time.
Expanding the comfort zone and trying new foods is one way to wake up your taste buds and improve your outlook towards nutritious foods.
Baby boomers are always looking for the new ‘super food’ to supply nutrients to help preserve vitality and delay aging. The search is still on, but you will find an abundance of super foods in your produce aisle, according to Mayo Clinic nutritionists, Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
These recipes from the Mayo Clinic website, http://mayoclinic.com/health/meatless-recipes/RE00104 , include a nutritional breakdown, dietitian tips and helpful hints.

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Cabbage Reduces Cancer Risk

29 January, 2010 (09:18) | Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegetarian Lunch Recipes, Whole Grain Breads | No comments


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RECIPES: Southern Cole Slaw, Egg Slaw Sandwiches, Colorful Cabbage Layer Salad

By Rae Udy

Cabbage is part of the Brassicaceae family of vegetables. Also called cruciferous vegetables, other close cousins are broccoli, Brussels sprouts, collards, cauliflower and kale.
Researchers reviewed 94 studies concerning the relationship between Brassica vegetables and cancer and found in 67 percent of the case control studies, eating these vegetables was associated with a reduced risk of cancer. In 70 percent of the studies, cabbage consumption was associated with a lower risk of cancer, especially of the lung, stomach and colon.
How many servings of cruciferous vegetables do you need to lower your risk of cancer? According to the Worlds Healthiest Foods website, just three to five one cup servings each week will help lower risks.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19

Cabbage is an excellent source of vitamins K and C. A one cup serving of shredded, boiled cabbage contains 91 percent of the RDA for vitamin K and 50 percent for vitamin C.
http://health.learninginfo.org/nutrition-facts/cabbage.htm
Raw cabbage is great is salads and sandwiches. One-half cup raw cabbage contains only 20 calories and zero total fat.
www.fns.usda.gov/…/HHFS_CABBAGE_FRESH_F180_Final.pdf
PDF file – nutritional information
http://docs.google.com/viewer?a=v&q=cache:rqpScasJet8J:www.fns.usda.gov/FDD/facts/hhpfacts/New_HHPFacts/Veges/HHFS_CABBAGE_FRESH_F180_Final.pdf+usda+cabbage+nutrition&hl=en&gl=us&pid=bl&srcid=ADGEEShyEBoKqecvDUBwB4fJLgMTx7MkTBe52mEw1Rnh51gxLyudW8VwI1sZnaZc297uGgub3UGwFncbW_IyTcwgFaWDFBdNPwm67ibq28qxceFYsmB6uMMa_rxEdyLLGTNShZz18Ugs&sig=AHIEtbRUNuISJzjmwiAnmJQfHY0CaNFijg
Cabbage is also a very good source of dietary fiber, manganese and vitamin B6, and a good source of thiamin, riboflavin, calcium, potassium, vitamin A, protein and magnesium.

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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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Back 2 School and 4 Work Vegan and Vegetarian Sack Lunches

29 July, 2009 (16:25) | Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegan Snacks, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | 1 comment


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RECIPES: Veggie Pita Pockets, Black Bean Wraps, It’s Not Tuna Sandwiches

By Rae Udy

School days are here and the challenge is on to keep brown bag lunches interesting and nutritious throughout the school year. It is also a good idea for parents to show a good example by packing their own nutritious lunch for work.
Veggie Pita Pockets bring a little taste of Greece to the lunchbox. If your child doesn’t like the strong taste of Feta cheese, spread the pita with low fat cream cheese instead. Without the pita, this recipe is also good packed in a thermos container for a refreshing salad served with whole grain crackers and low-fat cheese.
Black Bean Wraps adds the spice of Mexico to the sack lunch. Each tasty burrito contains 275 calories and 13 grams of protein. Top with your child’s favorite vegetables and wrap the night before for a no-hassle sack lunch. Top with chopped tomatoes if your child doesn’t eat mild hot sauce.
You just may not want to tell the kids what is in It’s Not Tuna Sandwiches. Garbanzo beans are a great source of fiber and this hearty sandwich contains eight grams. Artichoke hearts give this sandwich a unique flaky texture and salty taste. These delicious sandwiches contain no cholesterol and are high in protein with 14 grams.
It does take a little bit of time and effort to make your lunch at home, but you can save money and have some control over what you and the kids are eating. Get the family involved in making their own lunch and see how inventive they can be.

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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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Vegetarian Kids Eat Healthy This Summer

10 July, 2009 (07:42) | Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Bean Burrito Roll, Whole Wheat Bagel Pizza

By Rae Udy

School’s out for the summer and the kids are home and hungry. There are a couple of websites available online to help parents, grandparents and even children themselves to learn more about what foods to eat to keep healthy and active this summer and all year long.
The United States Department of Agriculture hosts the website MyPyramid.gov for kids ( http://www.mypyramid.gov/KIDS/ ) and has many ideas and activities to bring health information to children.
An interactive computer game helps little ones learn about each food group by fueling their rocket with good food choices to reach Planet Power.
Printable posters and coloring pages highlights a simplified pyramid plan for eating and exercising for kids. You can also print out a helpful worksheet for kids to keep track of what they eat and to set exercise goals.
The website www.kidshealth.org/kids offers more informative games for kids to play online and health resources for children, teens and parents. The site also has a cooking section that supplies recipes for children with certain dietary needs, such as diabetes, lactose intolerance and vegetarian children.
According to the Food Guide Pyramid, four to eight year old children should have 4-5 ounce servings of grains each day and half should be whole grains. Nine to 13-year olds need 5-6 servings each day. One slice of bread, one-half cup of cooked cereal, rice or pasta or one cup cold cereal equals one serving.
Vegetable servings are measured in cups and 4-5 year old kids need one and one-half cups and 9-13 need 2 and one-half cups each day.
Fruits are the sweet part of a healthy diet and younger children should have one cup daily. Older kids need one and one-half cups.
The milk group builds strong bones in kids. Two cups each day for the 4-8 year group and three cups for the 9-13 year olds furnishes calcium. The protein group contains meats, beans, fish and nuts. A serving is one ounce of meat, fish or poultry, one-quarter cup cooked dry beans, one egg, one tablespoon peanut butter or a small handful of nuts or seeds. Young kids need 3-4 servings each day and older 9-13 years olds need five servings.
http://kidshealth.org/kid/stay_healthy/food/pyramid.html#a_How_Much_Do_I_Need_to_Eat_
Whole wheat tortillas and canned refried beans are easily turned into a healthy Bean Burrito Roll. One burrito provides six grams of protein and 89 percent vitamin A in 185 calories.
Whole Wheat Bagel Pizzas are super fun for kids to make but needs parents supervision for the oven. Each bagel yields a serving of two mini pizzas for 230 calories and provides 11 grams of protein.

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Take Care of Dad For Men’s Health Week

12 June, 2009 (09:12) | Vegan and Vegetarian Sandwiches, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish | 1 comment


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RECIPES: Vegetarian Fry Chic, Portabella Mushroom Burgers

By Rae Udy

Dad takes care of the family, now we can remind dad to take care of himself. Men’s Health Week is celebrated each year during the week leading up to and including Father’s Day, from June 15th to the 21st, to bring attention to the importance of men’s health and wellness.
In 1994 Senator Bob Dole and former Congressman Bill Richardson sponsored a bill to create Men’s Health Week with the purpose to heighten awareness of preventable health problems among men and boys and to encourage them to seek regular medical advice for early treatment of disease.
http://www.menshealthmonth.org/week/
http://www.menshealthmonth.org/week/NMHWHistory.html
Observers of this special week often wear a blue ribbon as a symbol of their support for the fight against prostrate cancer, but this week highlights additional health concerns men deal with.
http://en.wikipedia.org/wiki/Men%27s_Health_Week
Men have a higher death rate than women for the top 10 leading causes of death in the US, according to Men’s Health Network. American men die 5.7 years earlier than women but visit doctors 30 percent less. In the last 20 years, there has been a 48 percent increase of melanoma skin cancer in men.
Men are often big meat eaters, but high fat animal proteins are often implicated in cancer, diabetes and heart disease. To keep fat and cholesterol down, proteins like beans and legumes, fish and poultry are better choices.
Men and boys are sometimes big veggies haters, but eating a variety of vegetables and fruits helps protect against cancers by increasing levels of beta carotene, lutein and vitamin C in the blood.
The high fiber content in fruit and vegetables helps prevent cardiovascular disease, Type 2 diabetes and digestive problems. Fiber also helps men control their weight by filling them up and not out. Aim for about 35 grams of fiber for 2500 calories.
If you are planning a barbecue for dad on Father’s Day, Vegetarian Fry Chic or Portabella Mushroom Burgers adds great taste and nutrition to the cookout while keeping it healthy for Dad.
http://www.irmc.org/blank.cfm
http://www.life123.com/health/mens-health/nutrition-men/nutrition-for-men-tips-for-eating-well.print.shtml

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Onions Bring Tears of Good Health to Your Vegetarian Diet

22 May, 2009 (09:28) | Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Beer Battered Onion Rings, Onion Mediterranean Pitas, Onion Focaccia

By Rae Udy

Slice that onion and weep, but know your tears are helping your health. The compounds that give onions the power to make you cry have been identified to fight cancer, help lower cholesterol levels and eliminate free radicals.
Scientists believe the allium family of vegetables, such as onions, garlic, leeks, chives and shallots, may protect us from certain forms of cancer.
First noted in an 1989 study published in the Journal of the National Cancer Institute, the people who ate the largest amount of products from the onion family were less likely to develop stomach cancer than those who did not.
Researchers found people who eat one onion daily can raise their good HDL cholesterol levels, according to Dr. Barry Sears in his book The Top 100 Zone Foods. According to Sears, onions may also prevent asthma and inflammatory reactions.
Onions contain as many as 150 phytochemicals and one, quercetin, helps eliminate free radicals in the body and protects and regenerates vitamin E.
Onions are very low in calories with only 45 in one medium onion. They provide three grams fiber and 20 percent of daily value for vitamin C. Onions are very low in sodium and a good source of vitamin B6, calcium and potassium.

http://www.onions-usa.org/about/nutrition.php
http://health.learninginfo.org/onion-nutrition.htm

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Risk of Eating Too Much Red Meat High

27 March, 2009 (09:39) | Soy Substitutes, Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Vegetarian Sloppy Janes, Tofu Tacos, Pasta Primavera

By Rae Udy

A new study published by the National Cancer Institute concludes eating too much red meat and processed meat can shorten your life.
More than a half-million people, ages 50 to 71, reported what they were eating for a decade to researchers at the Institute. During the project more than 71,000 people died.
Women and men eating the highest amount of red meat were found to have a 36 percent and 31 percent higher risk, respectively, of dying from any cause than those eating the least amount. Causes of death varied from diabetes, Alzheimer’s disease, ulcers, liver disease and more.
Men and women eating the most processed meat also were more likely to die early than those eating the least amount of this type of meat. Men had a 16 percent increase and women a 25 percent increase.
Among those eating the most red meat, men had a 22 percent higher risk of death from cancer and women a 20 percent higher risk.
The risk of dying from cardiovascular disease was especially high in both men and women, 27 percent for men and 50 percent for women who ate the highest amount of red meat.
The researchers noted people who ate the most white meat showed a lower risk of dying, but they still had a 24 percent higher risk of dying from heart problems for men and 20 percent higher risk for women.
According to the study, reducing meat consumption to the amount eaten by the people in the lower 20 percent of the study would save 11 percent of men’s lives and 16 percent of women’s.
Try my recipes for Vegetarian Sloppy Janes, Veggie Tacos and Pasta Primavera for a filling main dish that contains no red meat but plenty of low-fat protein and great flavor.

http://www.nationalcancerinstitute.com/default.php?qry=7bc238f8857613e732d1c21b7219d66d3bbc0dcfac38c522fb42cf6e37ac0e6f02e20044e7e6f6484c39e3f43f8e2d418240261a583314e08ea3c83d2fe0ece1984af7199441ac5552e981f28dee754051c09304abc5a0121d711b4e974f5726bd24900f36795396d450d1be22ab63242af7fdcb4617af2403571d52dacd7662feb7650502cba306ad4a65d728ecd38d70eef9edaf0f45643596f2128d53df7d54f41c3ea50db9e2f5ebceba551e4284bf8413bfaaa609cd8f492e70de4be4e06e9665044e8e4aec&tgt=06oENya4ZGJbLUU4_CQqVR_PazkNIltSb9Iu9Y8xvpM7ZqmnDDOIJF5yZ86xHKH8_xhT9CoMMK0-wSB0XQ_9K9QrPYdguNcsV3CKmUuQheSO_Y6EAQ5-2F_4jt7QRbfvNMSAQ5MJgrjhuXrM_5Vb2JkzOxfXs53XymM_qaOv4H6XuujnTuAx3pL7k6YxUwpc91uPGmunnVY8gOAdYRLvXyTYJkvY2U1HlEljB8RVw4jp3gmwNPkrlNYw..%2CYT0z&searchKey=too+much+red+meat+shorten+life&Submit.x=43&Submit.y=16&Submit=Submit

http://health.usnews.com/articles/health/healthday/2009/03/23/too-much-red-meat-may-shorten-lifespan.html

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Lentils Put Protein on the Table for Pennies

13 March, 2009 (14:22) | Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Cooking Lentils, Spicy Lentils, Lentil Salad, Lentil Burgers

By Rae Udy

With the economy struggling many people are finding it difficult to provide nutritious and healthful food for their families. When I am asked about saving money on the grocery bill I always suggest lentils. Lentils are quick to cook, taste great, are very nutritious and best of all, inexpensive.
A one pound bag of lentils costs a little more than one dollar. With this one bag and a few staple ingredients you can have Spicy Lentils for dinner tonight, a crispy Lentil Salad for tomorrow’s lunch and delicious Lentil Burgers for another dinner.
Lentils are also ideal for a busy cook because these beans do not require a lengthy soaking time and cook quickly in about 15 minutes. Find lentils in the dry bean section of almost any grocery or health food store.
One cup of cooked lentils contain 230 calories and only one gram of total fat. Lentils are low in sodium with four milligrams and they are a very good source of dietary fiber with 15 grams or 63 percent of daily value needed.
Lentils are also a great source of iron providing 37 percent daily value and high in protein with almost 18 grams per cup. The are also a good source of calcium and vitamin C and are cholesterol-free.
www.calorie-count.com/calories/item/16070.html

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