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Vegan and Vegetarian Sandwiches

Celebrate World Vegetarian Day in the Kitchen

27 September, 2008 (08:05) | Soy Substitutes, Vegan and Vegetarian Sandwiches, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Tofu Tacos, Sloppy Janes, Bar B Que Tempeh

By Rae Udy

October 1st is the 31st World Vegetarian Day. Began is 1977 by the North American Vegetarian Society, this celebration joins people from all cultures together to bring awareness of the environmental, health and ethical benefits of a vegetarian lifestyle.
( www.worldvegetarianday.org/ )

By definition, a vegetarian eats not meat, fish or seafood. A healthful diet of grains, beans, plants, fruits and vegetables is the basis of a vegetarian diet.
It’s easier than ever to eat vegetarian meals. Dozens of different vegetarian burgers, sausage, bacon, ribs, steaks, chicken, turkey are available in the grocery freezer and on the supermarket shelf. There are even more varieties of packaged main dish mixes at your local health food store.
One of the most often questions I am asked is about main dish options for a vegetarian meal. Soybean products offer great protein and versatility to a vegetarian diet.
If you are in the mood for a Tex-Mex dinner try Tofu Tacos. Tofu is very high in protein with over 10 grams per half-cup serving, and is also a great source of calcium and iron.
Go all American with Sloppy Janes. Texture vegetable protein, or TVP for short, is a high-fiber, high-protein meat substitute made from soy flour and available in a variety of flavored and unflavored varieties, as well as different sizes, from large chunks to small flakes.
In the mood for something from the grill? Try Bar B Que Tempeh. Although it may be new to us in the west, tempeh is a soy food that has been eaten in Asia for hundreds of years and originated in Indonesia. Tempeh is made from cooked and slightly fermented soybeans and formed into a patty, similar to a very firm veggie burger.
Depending on the brand, one serving of tempeh provides around 200 calories, 18.2 grams of protein and 10 percent of the RDA of both calcium and iron. ( http://vegetarian.about.com/od/glossary/g/Tempeh.htm )
Recent clinical trials have shown that consumption of soy protein compared to other proteins such as those from milk or meat, can lower total and LDL-cholesterol levels.
http://www.soyfoods.com/

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Vegan and Vegetarian Low-fat Labor Day Cookout

23 August, 2008 (11:45) | Vegan and Vegetarian Sandwiches, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Portabella Burgers, Veggie Kabobs, Grilled Fruit

By Rae Udy

Labor Day is the ideal time to get together for a cookout but if you have family and friends with special diets sometimes cooking on the grill can pose a challenge.
Portabella Burgers are very easy to make and provides a hearty but low-fat vegetarian main dish to cook on the grill. Serve on whole grain burger buns or hearty bread with your favorite fixings for a different and delicious meal.
Portabella mushrooms are very low in calories, only 22 per diced cup. They are cholesterol-free, contain no saturated fat, are low in sodium and very high in fiber. These large and tasty mushrooms also contain a high amount of iron, manganese, niacin and potassium.
www.calorie-count.com/calories/item.php?item_id=11265&size=2

Veggie Kabobs add great flavor to your cookout without adding extra calories or fat. Finish off your healthy Labor Day cookout with Grilled Fruit served with a low-fat yogurt ice cream.

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Back to School Vegetarian Lunchbox Favorites

15 August, 2008 (11:07) | Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegetarian Desserts, Vegetarian Kids Recipes, Vegetarian Lunch Recipes | No comments


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RECIPES: Aidan’s Veggie Meat Sandwiches, Trenton’s Tortillas, Evan’s Fruit and Dip

By Rae Udy

It is always a challenge to keep brown bag school lunch menus exciting for the kids, so I asked the experts themselves what they liked in their packed lunch. These are some fun and healthful recipe favorites my grandchildren enjoy taking in their lunchbox.
Meatless ham is the star of Aidan’s Veggie Meat Sandwiches. Three Meatless Wham Vegetable Protein Slices by Worthington contain 110 calories and 10 grams of protein with only 1 gram of saturated fat and no cholesterol. These slices also provide 120 percent of daily value for Thiamin, 30 percent for Niacin and 40 percent for vitamin B 12. Look for vegetarian ham or Wham in the freezer section of health food stores and large supermarkets near the frozen waffles.
http://www.kelloggs.com/cgi-bin/brandpages/product.pl?brand=221&company=41&template=frozen
(click on Worthington® Meatless Wham Vegetable Protein Slices for nutritional breakdown )
Trenton’s Tortillas combine the whole grain goodness of tortillas with protein rich beans for an easy lunch sandwich treat. Providing 11 grams of protein and five grams of fiber with less than 200 calories, these tasty tortillas are also a great source of calcium, iron and B vitamins.
Evan’s Fruit and Dip highlights nutritious yogurt and fresh fruit for a great lunchbox dessert. Vegetarians need to read labels of yogurt containers to avoid gelatin. Mix up the yogurt flavors and kinds of fruit for dipping so the kids will look forward to something different.

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Aidan Weese
aidanmugshotonline82008.jpg

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Trenton Weese
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Evan Weese
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Canned Beans Add Variety to Summer Vegetarian Diet

10 August, 2008 (09:07) | Uncategorized, Vegan and Vegetarian Sandwiches, Vegan Barbecue Recipes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Taco Dip, Bean Burgers

By Rae Udy

Beans are rapidly gaining popularity as we begin to appreciate their nutritional value. Beans and legumes are a great source of low fat protein, B vitamins and dietary fiber.
Inexpensive, unsalted canned beans can make life easier for even the most hectic cooks. Ideal for the weight watcher, most beans contain only thirty-five calories for each ounce.
Taco Dip is a spicy Mexican-style dip great served with raw vegetables or crisp baked tortilla chips. This dip can be served hot or cold and looks good enough to take to a summer event or party. Each 53 calorie serving provides three grams of protein and 18 percent daily value needed for vitamin C.
The combination of beans and rice in Bean Burgers increases protein value and makes a complete protein. Try canned red, black or white beans for variety and use quick-cooking instant brown rice for added nutrition. One black bean burger contains less than 60 calories and provides three grams of protein, three grams fiber, and is a good source of iron, zinc and vitamin A.
Once the burgers are prepared they are perfect for outdoor cooking on the grill. Brush lightly with low-fat barbecue sauce and warm up on the fire. Serve on whole grain buns with all your favorite toppings.

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Low Cost Lentils Provide Nutrition and Great Taste

23 May, 2008 (12:15) | Vegan and Vegetarian Sandwiches, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Lunch Recipes, Vegetarian Main Dish | 6 comments


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RECIPES: Cooked Lentils, Lentil Loaf, Lentil Burgers, Lentil ‘Meatballs’

By Rae Udy

Food costs are skyrocketing and many are struggling to provide nutritious and healthful food for their families.

Lentils are nutritious and delicious, but also very inexpensive. A one pound bag of lentils costs less that one dollar. With this one bag you can make one lentil loaf, a dozen lentil burgers and two dozen ‘meatballs’.
Lentils are also ideal for a busy cook because these beans do not require a lengthy soaking time and cook quickly in about 20 minutes. Look for lentils in the dry bean section of most grocery stores.
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 by providing 37 percent daily value. Lentils are high in protein with almost 18 grams per cup and provide calcium and vitamin C and are cholesterol-free.
The website, (www.calorie-count.com/calories/item/16070.html) calorie-count.com gives lentil an A rating for all around nutrition.
Delicious Lentil Loaf can be served steaming hot as a main dish or sliced cold for sandwiches.
Lentil Burgers are very inexpensive to make, costing just pennies each. These are a fun and tasty way to introduce legumes to the family. These ‘burgers’ are cooked like pancakes so there is no forming of messy patties by hand.
Lentil ‘Meatballs’ are great served as appetizers dipped in low-fat Ranch dressing or added to spaghetti sauce. The lentil loaf, burgers and ‘meatballs’ freeze well after baking and can be easily warmed in the microwave.

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Vegan and Vegetarian Burger Alternatives for Memorial Day Cookout

16 May, 2008 (10:53) | Soy Substitutes, Uncategorized, Vegan and Vegetarian Sandwiches, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Portabella Mushroom Burgers, Vegan Eggplant Burgers, Lentil Burgers

By Rae Udy

Memorial Day is the official start of the grilling season and many people wonder what to cook for friends and family who are on special diets. If you are expecting someone who is keeping an eye on their cholesterol or fat intake or who is vegetarian at your party these quick and easy burgers will add a healthful alternative to the cookout.
Portabella Mushroom Burgers are a quick and easy main dish for the grill. Buy these large mushrooms in the grocers produce section. These mushrooms are very low in calories, about 40 per cup, and provide 5 grams protein per serving. (Source – http://www.nutritiondata.com/facts-C00001-01c22Nu.html )
Eggplant Burgers are spicy, different and delicious. Eggplants are very low in calories with only 110 for a whole peeled eggplant or 20 calories per cup. They are also almost fat-free, containing just one gram per eggplant. Eggplants are also a good source of vitamin C and K, vitamin B6 and magnesium and a very good source of dietary fiber and potassium. (Source – http://www.nutritiondata.com/facts-C00001-01c20dP.html )
Lentil Burgers are very inexpensive to make, costing just pennies each. These are a fun and tasty way to introduce legumes to the family. These ‘burgers’ are cooked like pancakes so there is no forming of messy patties by hand.
Look for lentils in the dry bean section of most grocery stores. Lentils cook in about twenty minutes and do not need to be pre-soaked like most beans.
There are also many commercial veggie burgers available at area grocery and health food stores. Frozen varieties are usually found near the waffle section and there are dozens to choose from. These can be expensive, about $3.50 for four burgers, but they are convenient.
Veggie burgers also are available in cans, but read the labels closely because some are high in sodium. My favorite vegetarian burger patty is a mix from a box. Nature’s Burger by Fantastic World Foods highlights brown rice, vegetables and sesame seeds. One burger is 170 calories and contains three grams of fat. These burgers are cholesterol-free and provide eight grams of protein each.
Serve these delicious and nutritious vegetarian burgers with lettuce, tomato, pickles, sliced onions, catsup and mustard on warm whole grain buns.

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Graduation Day Delight in Vegetarian Sandwiches

9 May, 2008 (08:46) | Soy Substitutes, Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Whole Grain Breads | No comments


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RECIPES: Veggie BLTs, Vegetarian Super Sub

By Rae Udy

Graduation celebrations and end-of-school parties is the perfect time to serve a variety of healthy and delicious sandwiches. Turn everyday sandwiches into something new and different by serving vegetarian bacon or sausage on whole grain breads.
MorningStar Farms makes a tasty variety of veggie bacon called Bacon Strips. Two crisp pieces on your Veggie BLT is only sixty calories with no cholesterol and provides 50 percent daily value for Thiamin. They are also a good source of iron, vitamin B6 and B12. The Web site, calorie-count.com gives Bacon Strips a solid B grade for nutrition value.
Vegetarian Super Subs are made with MorningStar Sausage Patties, low-fat cheese and tons of almost calorie-free toppings. Split a whole wheat French bread in halve lengthwise and pile on the goodies. Sliced green and black olives, pickled jalapenos, chopped green onions and peppers are just some suggestions for this easy to make open-face sandwich.
Morningstar Farms brand of sausage links or patties add protein for this versatile sub sandwich. One pattie contains ten grams of protein, 80 calories and is in high in vitamin B12, niacin and iron. Like real bacon and sausage these vegetarian alternatives are high in sodium with about 10 percent daily value in each serving.
These products can be found in health food stores and in most major grocery stores in the frozen food section, usually close to the frozen waffles.
Congratulations to all graduates and hard-working students.
www.calorie-count.com/calories/item/97967.html
www.seeveggiesdifferently.com (MorningStar Farms website)

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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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October Is Vegetarian Awareness Month

27 September, 2007 (16:17) | Vegan and Vegetarian Sandwiches, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish | 1 comment


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RECIPES: Vegan Lentil Burgers

By Rae Udy

On October 1, 1977 the North American Vegetarian Society established the first World Vegetarian Day to promote the joy, compassion and life-enhancing possibilities of vegetarianism.
Thirty years later the one day event is still celebrated but expanded to include all of October and called Vegetarian Awareness Month.
Most people know vegetarians don’t eat meat, chicken or fish but there are many other foods even vegetarians are unaware of that contain animal products or by-products.
One example is the red dye, carmine. This dye is made from crushed female beetles and larvae of the cochineal beetle. Often listed as natural coloring, this dye is used to add pink or red color to juice, candy, ice cream, fruit bars, yogurt and cherries.
Coca-Cola recently informed consumers that several products are not suitable for vegetarians. Fanta Orange, Lilt Pineapple & Grapefruit, Minute Maid Orange and Passion Fruit with Calcium and others are listed because they contain traces of fish gelatin. Go the question 13 at www.coca-cola.co.uk/faq/ for a full list of beverages.
The future does look good for vegetarians. School lunch programs in Florida, Alabama, Oregon and California have been very successful with students and faculty.
A high school in Altanta, Georgia began serving a separate vegetarian lunch line for 30 vegetarian students in 2004. Veggie pizza, soy sloppy Joe’s and vegetarian tacos have made the lunch line so popular that one-quarter of the 1200 student body eat there daily.
It’s easier than ever to eat vegetarian meals. Dozens of different vegetarian burgers, sausage, bacon, ribs, steaks, chicken, turkey are available in the grocery freezer.
There are even more varieties of packaged main dish mixes at your local health food store. Just add water, wait a few minutes and you will be ready to cook the mixture into a healthful loaf, several burger patties or dozens of tiny “wheat” balls to add to spaghetti sauce or to serve as an appetizer with low-fat dip.
Vegan Lentil Burgers is an easy recipe to try for Vegetarian Awareness Month. Lentils are ideal for a busy cook, because these beans do not require a lengthy soaking time and cook quickly in about 20 minutes.
http://www.worldvegetarianday.org/
http://en.wikipedia.org/wiki/Carmine
www.snopes.com/food/ingredient/bugjuice.asp
www.window.state.tx.us/txinnovator/ti0605/

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Veggies from the garden
Organic veggies from my garden. Phote by Rae Udy, August 2007

September Is National Mushroom Month

12 September, 2007 (16:16) | Vegan and Vegetarian Sandwiches, Vegan and Vegetarian Side Dishes, Vegan Breakfasts, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Mushroom Omelet, Mushroom Crostini Sandwiches, Mushroom Nut Pilaf

By Rae Udy

According to the Mushroom Council, September is National Mushroom Month. There are numerous varieties of nutritious mushrooms and endless way of preparing them.
Mushrooms are very low in calories with less than 50 per cup. They are almost fat and sodium-free and contain no cholesterol. They are also a good source of protein, fiber, vitamin C and iron.
Mushrooms also contain folate, zinc and selenium which are known for anti-inflammatory results in patients.
The website www.nutritiondata.com gives mushrooms one of their highest ratings with five stars as a food for weight loss and four and three-quarters stars as a food for ultimate health.
Try these tasty recipes during National Mushroom Month and they may become a healthful habit all year long. Mushroom Omelet is an easy-to-make protein-rich breakfast treat, Mushroom Crostini Sandwiches add crunch to lunch and Mushroom Nut Pilaf is a delicious vegetarian main dish ready in just minutes.

http://www.mushroomcouncil.org/
http://www.foodreference.com/html/art-mush-history417.html
http://www.nutritiondata.com/facts-C00001-01c20e2.html white mushrooms raw
http://www.nutritiondata.com/facts-C00001-01c20e3.html cooked, boiled and drained mushrooms

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