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Go Vegetarian April is National Soyfoods Month

29 April, 2011 (10:54) | Soy Substitutes, Vegetarian Appetizers, Vegetarian Breakfast, Vegetarian Desserts, Whole Grain Breads | No comments


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RECIPES: Soy Pancakes, Spinach Cheese Rolls, Almonds Oats Granola Fruit Crisp

By Rae Udy

April is National Soyfoods Month and according to the Soyfoods Association of North America, soyfoods.org, 38 percent of Americans enjoy a dinner that includes soy foods every night.
( http://soyfoods.org/press-releases/april-is-soyfoods-month )
Soymilks, 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 during the entire year.
Soyfoods also brings more options to people who have certain food allergies or on special diets. Those who are lactose intolerant, or allergic to milk can enjoy soymilk and people with peanut or nut allergies can try soy nut butter or roasted soy nuts.
Soyfoods containing soy protein can be allies in the ongoing battle against heart disease, the number one killer of adult men and women. Over 40 scientific studies have proven the positive effect of soy protein on lowering cholesterol levels.
The Food & Drug Administration recommends eating 25 grams of soy protein every day as part of a diet low in saturated fat and cholesterol. A serving of soy latte provides 7 grams of soy protein, roasted salted soynuts contain 12 grams and a soy cheeseburger has 9 grams of heart-healthy soy protein.
( http://soybean.org/health.html ) Look under Heart Health and Heart Disease paragraph.
The following recipes are from the soyfoods.org site. From breakfast to dessert they have a great example of the many soy products available and how easy it is to cook them.

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Make Vegetarian Chips and Dip for National Chip and Dip Day

25 March, 2011 (12:05) | Vegan Snacks, Vegetarian Appetizers, Vegetarian Kids Recipes, Vegetarian Lunch Recipes | 1 comment


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RECIPES: Pita Crisp Chips, Hummus, Rainbow Veggie Chips, Vegetarian Sausage and Bean Dip, Fruit Salsa with Cinnamon Chips

By Rae Udy

March 23rd is National Chip and Dip Day according to http://statesymbolusa.org. Control the amount of fat and calories in your chips and dips and save some money by making your own.
Pita Crisp Chips are very easy to make and inexpensive compared to the packaged alternative. They pair well with Hummus dip for a high protein, low-fat chip and dip combo.
Rainbow Veggie Chips take advantage of low-cost vegetables to create crispy and colorful chips. Vegetarian Sausage and Bean Dip is the perfect accompaniment to these delightful chips. Look for vegetarian sausage in the freezer section of most groceries near the frozen waffles.
Go for a sweet chip and dip with a fun recipe my mom sent me from her local newspaper. Fruit Salsa with Cinnamon Chips is so tasty it could pass for dessert.
Nutrition breakdown by MasterCook Deluxe.
http://statesymbolsusa.org/National_Symbols/American_Hollidays.html

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The Staff of Life Includes Pretzels, Muffins and Pizza!

21 March, 2011 (19:48) | Vegan Breakfasts, Vegetarian Breakfast, Whole Grain Breads | No comments


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RECIPES: Whole Wheat Soft Pretzels, Bran Muffin Rolls, Multi Grain Pizza Dough

By Rae Udy

Bread is often regarded as the staff of life, but what about pretzels, muffins or pizza crust? Do these fun and tasty bread products count?
If they include a healthy dose of whole grains the answer is yes. According to the Centers of Disease Control and Prevention, http://cdc.gov, whole grains contain all parts of the grain seed, including the bran, germ, and endosperm.
Whole grains are also a great source of dietary fiber. The CDC recommends 14 grams of dietary fiber for every 1,000 calories consumed.
( http://cdc.gov/nutrition/everyone/basics/carbs.html )

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Vegan and Vegetarian Recipes for National Peanut Month

21 March, 2011 (18:57) | Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Cooking Raw Peanuts-Oven Roasting, Microwave Oven Roasting Raw Peanuts, Oil Roasting Raw Peanuts, Veggie Fritters with Thai Peanut Sauce

By Rae Udy

March is National Peanut Month and according to the Peanut Institute, peanut-institute.org, Texas is a major producer of Spanish, Runner and Valencia Peanuts.
Commercial production of peanuts began in Texas about 1906, when four or five carloads were grown, thrashed, and sold to a peanut oil, butter, and confectionery factory in Paris. The Handbook of Texas Online sites this as the first confectionery factory in the state.
Peanuts are a good source of protein by providing almost 7 grams in a 1-ounce serving. Peanuts do not contain cholesterol or trans-fats and are a great source of potassium, vitamin E and fiber. They also contain other important vitamins and minerals such as folic acid, thiamin, niacin, copper, manganese, phosphorous, magnesium, and zinc.
Raw peanuts are available in the produce sections of grocery stores and you can roast peanuts in the oven, microwave oven or deep fryer at home. The finished product can be seasoned with salt, vegan Parmesan cheese, chili powder, or whatever suits your taste buds.

( http://peanut-institute.org/peanut-facts/growing-and-variety.asp )
( http://library.thinkquest.org/2886/foo.htm )
( http://tshaonline.org/handbook/online/articles/afp01 )
( http://texaspeanutboard.com/nutriton.html )
( http://whfoods.com/genpage.php?tname=foodspice&dbid=101 )

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Celebrate Meatout on March 20th with Vegan Recipes

18 March, 2011 (14:22) | Vegan Breakfasts, Vegan Main Dish, Vegan Snacks, Vegetarian Breakfast, Vegetarian Desserts, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Irresistible French Toast, Easy Black Bean Burritos, Coconut Portabella Stir-Fry, Mocha Chocolate Mousse

By Rae Udy

Meatout, observed March 20th, shares and explores the joys and benefits of a plant-based diet. Meatout is an international campaign helping expose people to a wholesome diet of fruits, vegetables and whole grains.
Meatout was launched in 1985 by FARM, Farm Animal Rights Movement, and has become one of the world’s largest annual diet education events. Thousands of people in all 50 states and a host of other countries are involved in meatless cooking demonstrations, exhibits and festivals.
The American Cancer Society, the National Cancer Society, Johns Hopkins University and the American Heart Association have also launched their own campaigns to promote plant-based foods.
Meatout.org offers a seven-day menu with delicious and nutritious recipes to try. Sign up for Meatout Mondays and receive an online newsletter with vegan recipes, book reviews, health news and inspirational stories. Request a free 32-page booklet with nutritional information and recipes at http://VegKit.org to arrive by snail mail.
The following recipes are just a sample available at the site, http://meatout.org. From breakfast to dessert, all recipes are vegan and simple to make and fun and nutritious to eat.
Sources:
http://meatout.org/
http://meatout.org/about.htm
http://farmusa.org/

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National Pancake Week Can Be Enjoyed Anytime

23 February, 2011 (15:58) | Vegan Breakfasts, Vegetarian Breakfast, Whole Grain Breads | No comments


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RECIPES: Apple Almond Pancakes, Potato Pancakes, Pasta Pancakes

By Rae Udy

Having a craving for pancakes? February 21 to the 27th is National Pancake week, according to the http://library.thinkquest.org website.
Pancakes are one of the tasty breakfast foods that can be enjoyed at any time of the day or night.
Apple Almond Pancakes are light and delicious with a faint hint of apple juice for flavor. They add protein and great taste to a hearty breakfast.

Aidan and Trent, 2.22.2011

http://raeudy.com/wp-content/uploads/2011/02/img000022.jpg 320w" sizes="(max-width: 300px) 100vw, 300px" /> Pancake lovers, Aidan and Trent, 2.22.2011″ photo by Aidan with laptop camera

Evan loves pancakes! 2.22.2011

http://raeudy.com/wp-content/uploads/2011/02/wildlifecamera2222011-002.jpg 1280w" sizes="(max-width: 300px) 100vw, 300px" /> Evan loves pancakes! 2.22.2011″ photo by wildlife camera

Potato Pancakes are great for breakfast as well as lunch and as a late night snack. These pancakes are a good source of potassium, calcium and vitamin C.
Pasta Pancakes are a savory version with chickpeas, green peas and tomato sauce topping. This is a perfect way to use leftover pasta. Add a green salad and crusty bread for a full dinner meal.
Whole grain flours add a nutty taste to pancakes and boost the nutrition value.
( http://library.thinkquest.org/2886/foo.htm )

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February is American Heart Month

23 February, 2011 (15:37) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Sweet & Nutty Stir-Fry. Take-a-Break Snack Mix

by Rae Udy

February is American Heart Month, according to the American Heart Association. During the month, their goal is to raise funds for heart research and to provide education about heart disease and stroke.
Heart disease is the number one killer of American men and women. According to the Center for Disease Control and Prevention, about every 25 seconds an American will have a coronary event.
Some heart attacks are sudden and intense, but, according to the CDC website, http://cdc.gov/Features/HeartMonth/, most start slowly with mild pain.
Chest discomfort in the center of the chest that lasts more than a few minutes, or goes away and comes back is one sign a heart attack may be happening. Other symptoms include pain and discomfort in other areas of the upper body, such as, one or both arms, the back, neck, jaw or stomach.
Shortness of breath, breaking out in a cold sweat, nausea or light-headedness are more warnings of heart problems.
The AHA, the National Heart, Lung, and Blood Institute, the American Red Cross and the National Council of Aging urge people to know the signs of a heart attack and know the importance of calling 911 immediately at the onset of symptoms.
The AHA 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.
These recipes are just two of the many offered on the AHA website, heart.org. Main dish Sweet & Nutty Stir-Fry is light and filling at the same time and Take-a-Break Snack Mix is fun to have on hand anytime.
( http://americanheart.org/print_presenter.jhtml?identifier=4441 )
( http://americanheart.org/presenter.jhtml?identifier=1200010

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Vegan Soups On! Warm You Up Not Fill Out

23 February, 2011 (15:14) | Articles, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Vegan Minestrone, Without the Cream of Mushroom Soup, Spicy Vegan Caribbean Soup

By Rae Udy

When the weather is cold outside we need to warm up on the inside and that means soups on. Vegan soups can be hardy and flavorful without filling you out.
Vegan Minestrone is an Italian staple and a hearty but low-calorie soup. Colorful and low in fat, this soup fills you up and not out.
Satisfy your creamiest soup desires while sticking to your diet when you make Without the Cream of Mushroom Soup. This soup gets its smooth texture from your choice of rice, soy or nut milk. This soup is high in protein and great taste.
SpicyVegan Caribbean Soup brings heat from both the outside and the inside. Top with nutritious brown rice to add protein and a nutty taste of whole grain.
Warm up to these vegan soups and you won’t go away hungry.

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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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BAM! Help Tweens Eat Healthy!

27 January, 2011 (14:14) | Healthy Beverages, Salad and Salad Dressings, Vegan Breakfasts, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Kids Recipes, Vegetarian Lunch Recipes | No comments


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RECIPES: Fruit Dipping, Apple-Hazelnut Salad In A Cup, Salsa Fresca, Strawberry Banana Cooler, Fruit Slushy in a Can

By Rae Udy

A healthy body needs nutrients for growth, development and energy but getting tweens to eat the proper foods can be a struggle.
Designed for kids 9-13 years old, the website Bam! Body and Mind, at bam.gov/sub_foodnutrition/index.html , provides information needed for children and their parents to help make healthy lifestyle choices.
( http://www.bam.gov/sub_foodnutrition/index.html )
This Centers for Disease Control and Prevention site, offers games to help tweens choose the right foods in the cafeteria, answers questions about food and nutrition and provides fun and easy-to-make recipes for the whole family.
( www.cdc.gov/nutrition/ )

Have you wondered about how much food a 9-13 year old should eat? This site breaks down how many fruits, vegetables, grains, protein, dairy and fats needed for this group.
A more active child in the target age range, should try to eat 2 cups of fruits, 3 cups of veggies, 7 ounces of whole grains, 6 ounces of protein, 3 cups of low-fat milk and 6 teaspoons of fats or oils each day. A less active 9-13 year old would need slightly less.
( www.bam.gov/sub_foodnutrition/diningdecisions_questions.html )
Confused on how foods measure up in cups, ounces and teaspoons? The site has a fun “count decoder” to help. For example, 1 ounce of grain is counted as a slice of whole grain bread, packet of instant oatmeal or 1 cup cooked rice.
( www.bam.gov/sub_foodnutrition/dining_pop_count.html )

The following is just a sample of the delicious and nutritious recipes located in the Cool Treats section, http://bam.gov/sub_foodnutriton/cool treats_alone.html.
http://www.bam.gov/sub_foodnutrition/cooltreats_alone.html

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