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Vegetarian Desserts

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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Figs Bring Health Benefits During National Fig Week

4 November, 2010 (10:09) | Vegan Breakfasts, Vegan Snacks, Vegetarian Desserts, Vegetarian Soups | No comments


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RECIPES: Spicy Moroccan Potato Fig Stew, Easy Fig Bars, Fig Candy

By Rae Udy

What do Texas, the Mediterranean region and northern India have in common? Figs! Fig trees easily grow in our area for the edible fruit we love to eat fresh or dried.
November 1-7 is National Fig Week and the perfect time to learn more about this unusual fruit. Figs have been an important food crop for thousands of years and they are a healthy addition to our diet.
Fresh and dried figs are packed with nutrition. One fresh medium fig, about 2-1/4 inches, contains 37 almost fat-free calories, 1.4g of dietary fiber and 18mg of calcium.
Dried figs are equally nutritious and versatile as well. Each dried fig contains 21 calories, .8g dietary fiber and 14mg of calcium. Dried figs are rich in copper, manganese, potassium and vitamin K.
There are many health benefits associated with eating figs. Figs high fiber content helps healthy bowel function and prevents constipation. The fiber in figs also fills you up and not out to help reduce weight.
Dried figs contain phenol, Omega-3 and Omega-6 fatty acids to reduce the risk of coronary heart disease.
http://library.thinkquest.org/2886/foo.htm
http://aggie-horticulture.tamu.edu/extension/fruit/figs/figs.html
http://fnic.nal.usda.gov/professional-and-career-resources/food-associations/dried-fruits-nuts-and-legumes
http://organicfacts.net/healthy-benefits/fruit/health-benefits-of-figs-oranjeer.html

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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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Eat Well during October for National Breast Cancer Awareness Month

6 October, 2010 (13:05) | Healthy Beverages, Vegan Breakfasts, Vegan Snacks, Vegetarian Desserts, Vegetarian Kids Recipes, Vegetarian Soups | No comments


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RECIPES: Yam Biscuits and Peach Soup by Holly Clegg from National Breast Cancer Awareness Month Website: http://www.nbcam.org/index.cfm

By Rae Udy

October is National Breast Cancer Awareness Month. This year will mark a quarter-century of helping bring awareness, education and empowerment about this disease.
According to the American Cancer Society, there are now about 2.5 million breast cancer survivors living in America.
What can you do to decrease your risk of breast cancer?
Some common risk factors you really can’t control. The highest risk factor for breast cancer is being female. The disease is about 100 times more common in women than men.
The risk of breast cancer also increases with age and is especially high for women 60 and older. It is uncommon for women younger than 35 to develop breast cancer, but it does occur.
If you have had breast cancer or another breast disease there is an added risk for breast cancer. If a family member or close relatives have had breast cancer it is important to know how old they were when diagnosed.
There are other risk factors that are estrogen related. Women who begin menstruating before age 12 are at increased risk of developing breast cancer, as well as women who have a first pregnancy after age 25-35 or those who have had no children are at a higher than average risk.
Some risks you can control in your daily life by eating well. According to the NBCAM website, nbcam.org, decreasing your daily fat intake of especially saturated and hydrogenated fats will help prevent breast cancer and other health problems such as heart disease and stroke.
Increase fiber in your diet by including whole grains, vegetables and fruits. Eat plenty of fresh fruit and vegetables not only for fiber content but for antioxidant properties.
Evidence also suggests that a small increase in risk for breast cancer in women who average 2 or more drinks per day of beer, wine or distilled liquor. Although smoking is not linked to causing breast cancer, it can increase the chance of blood clots, heart disease and other cancers that may spread to the breast.
Staying active may be the best way to avoid risk of breast cancer and more health problems. The US Surgeon General recently reported many health problems can be avoided by engaging in a moderate amount of physical activity on most days of the week.
These recipes are on the NBCAM website from author Holly Clegg. This informative site also offers links to breast cancer hospitals, mammography centers and low cost screening locations near you.
Sources:
http://www.nbcam.org/index.cfm
http://www.nbcam.org/patient_questions_answers.cfm

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Sweet, its National Honey Month

12 September, 2010 (12:06) | Canning for the Vegetarian, Vegan Main Dish, Vegetarian Desserts, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Cranberry Lip Gloss, Steamy Creamy Tomato Soup, Garden Stir-Fry, Honey Roasted Apples

By Rae Udy

Orange Blossom, Clover and Eucalyptus. Flowers? Trees? Some exotic location? No, these are some of the more than 300 unique kinds of honey available in the United States.
September is National Honey Month and its going to be sweet! Pure honey contains the natural sweet substance produced by honey bees from the nectar of plants, according to the National Honey Board.
The color and flavor of honey differ depending on the bees source of nectar, in general, lighter colored honeys are mild in flavors, while darker honeys are usually more robust.
Honey is an all-natural sweetener without any added ingredients. Primarily carbohydrates and water, with trace enzymes, minerals, vitamins and amino acids. One tablespoon of honey provides 17 grams of carbohydrates and 64 calories.
Honey also contains a variety of antioxidants, like flavonoids and phenolic acids, that help eliminate free radicals. Darker honeys have more antioxidant content than lighter colored honeys.
Honey is a natural healer for the skin and lips. Try Cranberry Lip Gloss to keep chapped lips at bay the natural way. The following recipes are from honey.com and show the versatility of delicious, nutritious honey.
Sources:
library.thinkquest.org/2886/foo.htm
honey.com/nhb/about-honey/

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Peaches are a Peach of a Fruit

12 September, 2010 (11:53) | Vegan Breakfasts, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Kids Recipes | No comments


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RECIPES: Peach Blueberry Crisp, Peachy Keen Syrup, Peach Salsa, Layered Peach Pops

By Rae Udy

Local peaches are ready for picking right now and roadside stands, farmers markets and peach orchards in our area offer great bargains for healthful peaches. http://sulphurspringsfarmersmarket.com/experience/guide-to-produce-grown-in-texas
According to the USDA, peaches contain no cholesterol or sodium and just a trace of fat. They are high in fiber and are a great source of niacin, vitamins C and A and potassium. One cup of fresh peach slices contain just 60 calories and provide about 1.4 grams protein. Peaches are also a good source of calcium and iron.
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
Choose peaches firm to the touch with flesh that yields with gentle pressure. Avoid peaches with blemishes, dark spots, dents or a hint of green because they will never fully ripen. Store ripe peaches at room temperature for three to four days or keep them in the fridge for 5-6 days.

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PEACH BLUEBERRY CRISP

1 cup uncooked old-fashioned oatmeal
½ (one-half) cup brown sugar
½ (one-half) cup whole wheat flour
½ (one-half) cup butter or margarine
4 cups blueberries, fresh, whole frozen or canned
¼ (one-quarter) cup unbleached white flour
2 cups sliced peaches

Preheat oven to 350 degrees. Combine oatmeal, brown sugar and whole wheat flour. Cut in butter with pastry blender or two knives until well blended. Place well drained berries in bottom of eight-by-eight inch baking dish and toss with white flour. Arrange peach slices on top. Sprinkle crumb mixture evenly over fruit and bake for 35-40 minutes or until golden brown. Serve with Peachy-Keen Syrup. Yields nine servings.

PEACHY-KEEN SYRUP

1 cup honey
1 teaspoon ground cinnamon
4 cups fresh, ripe, sliced peaches

Combine honey and cinnamon and mix well. Bring mixture to a low boil, reduce heat and simmer five minutes or until thickened. Add peaches and mix well. Serve warm at breakfast or brunch over whole grain waffles, pancakes or French toast. Chill and serve for dessert over cobblers, fresh fruit or frozen yogurt. Yields four cups.

PEACH SALSA

4 large fresh peaches
½ (one-half) cup red bell peppers
¼ (one-quarter) cup Anaheim chili peppers
¼ (one-quarter) cup jalapeno peppers
¼ (one-quarter) cup red onions
¼ (one-quarter) teaspoon red pepper flakes
¼ (one-quarter) cup fresh lime juice
1 Tablespoon fresh cilantro, chopped

Peel peaches, if desired and discard seed. Cut into one-quarter inch cubes. With rubber gloves on, remove stem end and seed pod from peppers. Chop bell peppers into small dice and slice Anaheim and jalapeno peppers into thin slices. Chop onions into one-quarter inch pieces. Add red pepper flakes, lime and cilantro. Carefully stir fruit mixture. Cover and chill for one hour to blend flavors. Serves 10 as dip for baked corn chips or warm whole grain tortillas.

LAYERED PEACH POPS

2 cups strawberries
¾ (three-quarter) cup honey, divided
6 kiwifruit, peeled and sliced
2 cups sliced peaches
12 (3-ounce) paper cups or small popsicle molds
12 Popsicle sticks

Puree strawberries with one-quarter cup honey in blender or food processor. Divide mixture evenly between 12 cups or popsicle molds. Arrange on cookie sheet and freeze about 30 minutes or until firm. Meanwhile, rinse processor and process kiwifruit with one-quarter cup honey. When strawberry layer is firm, pour kiwifruit puree into molds. Insert popsicle sticks and freeze about 30 minutes or until firm. Repeat process with peaches and remaining one-quarter cup honey. Pour peach puree into molds and freeze until firm and ready to serve, about two hours. Yields 12 small popsicles.

Celebrate July with Ice Cream All Month Long

2 July, 2010 (16:58) | Vegan Snacks, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Kids Recipes | 2 comments


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RECIPES: Soy Nut Ice Cream, Strawberry Sundaes, Peach Jam Ice Dream, Pecan Praline Ice Cream, Vanilla Ice Cream

By Rae Udy

President Ronald Reagan designated July as National Ice Cream Month in 1984. In the proclamation, ice cream was recognized as a fun and nutritious food enjoyed by 90 percent of Americans.
Start the celebration tomorrow, July 1st, with Creative Ice Cream Flavor Day. Soy Nut Ice Cream is creative and is an alternative for vegans and for people with dairy allergies.
July 7th is National Strawberry Sundae Day and a great day to have everyone pitch in and make their own sundaes.
On the 17th peaches are the star for National Peach Ice Cream Day. Peach Jam Ice Dream can be made in your freezer if you don’t have a ice cream maker. Vegans can enjoy this easy recipe also. Try your favorite jams for a new treat each time you make it.
Pull out all the stops for National Ice Cream Day on the 18th by serving up a southern favorite, Pecan Praline Ice Cream. There is nothing low-fat about this ice cream but calcium and protein are plentiful.
National Vanilla Ice Cream day is on the 23rd of July. This version is the old-fashioned kind with a little extra work to provide a better quality ice cream.
Have a cool month of ice cream.
http://library.thinkquest.org/2886/jul.htm

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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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Use Your Noodle, March is National Noodle Month

9 March, 2010 (09:46) | Salad and Salad Dressings, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Veggie Noodle Salad, Vegetarian Spinach Lasagna, Raspberry Noodle Kugel

By Rae Udy

March is National Noodle Month and its time to use your noodle and include this easy to cook food in your healthy diet.
When we think of noodles, Italy always come to mind. Italians may be the ones to spread the popularity of noodles throughout the world but they were first served further east, in China.
The Chinese people were making noodles and other pasta as early as 4,000 BC. According to the National Geographic News, a bowl of preserved long, thin yellow noodles were found in northwestern China buried in ten feet of sediment in 2005.
Many historians believe Marco Polo brought back Chinese noodles to Italy, but Arabs also claim they created noodles as an easily stored food item suitable for long desert journeys. Japan, Korea, France and Germany have also claimed their cuisine created the noodle.
Noodles are a complex carbohydrate and the Food Guide Pyramid lists a one-half cup of cooked noodles as a serving. One serving contains one gram of fat, 106 calories and five milligrams of sodium. They are also a good source of B vitamins, iron and protein.
Noodles are often made from wheat, soy, buckwheat, millet and rice flours. Try any of these tasty flavors in salads, main dishes and desserts.
http://news.nationalgeographic.com/news/2005/10/1012_051012_chinese_noodles.html
http://www.kims-sushi.com/noodlehistory.html
http://www.mypyramid.gov/pyramid/grains_counts_table.html
http://www.ilovepasta.org/pdf/NatlNoodleMnthMarch.pdf

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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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