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Salad and Salad Dressings

August is National Peach Month, or is it?

2 August, 2008 (16:01) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegan Snacks, Vegetarian Desserts, Vegetarian Kids Recipes | No comments


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RECIPES: Light Peach Melba, Frozen Peach Yogurt, Raspberry Sauce

By Rae Udy

August is National Peach Month, or is it? Some sources proclaim July is actually National Peach Month because President Reagan proclaimed it so in July 1982, but most websites choose August as the reigning peach king.
http://www.presidency.ucsb.edu/ws/index.php?pid=42637
http://www.basiccelebrations.com/monthlyholiday.php?id=31
A quick internet check asking the date of peach month from the top thirty sites suggests August will always rule. Twenty sites proclaimed August as National Peach Month, five voted for July and five were undecided.
Local peaches are ready for picking right now so my vote is also going to August. Roadside stands, farmers markets and peach orchards in our area offer great bargains for healthful peaches.
Calorie-count.com gives fresh peaches an A grade for nutrition value with a score of 95 percent. Peaches contain no cholesterol or sodium and just a trace of polyunsaturated fat. They are high in fiber and are a great source of niacin, vitamins C and A and potassium.
One cup of fresh peaches contain just 66 calories and provide about two grams protein. Peaches are also a good source of calcium and iron.
http://www.calorie-count.com/calories/item/9236.html
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 five or six days.
Peach Melba was originally created by famed French chef Auguste Escoffier in honor of Australian opera singer Nellie Melba. The traditional recipe calls for half a peach to be poached in heavy sugar syrup, topped with vanilla ice cream and garnished with raspberry puree.
http://www.britannica.com/EBchecked/topic/447801/peach-Melba
My recipe for Light Peach Melba has the same great taste as the original but contains less calories and fat grams. The peaches are baked quickly with a hint of brown sugar and butter for a crisp topping resulting in only 101 calories per serving. Frozen Peach Yogurt, with only three grams of fat, replaces a scoop of high-fat ice cream. Fresh Raspberry Sauce adds color but not a lot of calories, less than 60, to the special dessert.

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Chickpeas Are Perfect Vegan and Vegetarian Summer Staple

25 July, 2008 (09:45) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegan Snacks, Vegetarian Appetizers, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Hummus, Chickpea Vegetable Salad, Chickpea Baked Potatoes

By Rae Udy

The Latin name for chickpeas, Cicer arietinum, means “small ram,” and reflects the unique ram head shape of this nutritious legume. Chickpeas are also referred to as garbanzo beans, Bengal grams and Egyptian peas.
Chickpeas originated in the Middle East and the region still heavily relies on this high protein beam. According to the website, The World’s Healthiest Foods, the first record of chickpeas being consumed dates back about seven thousand years.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58
They were first cultivated around 3000 BC in the Mediterranean basin and subsequently spread to India and Ethiopia. Today, the main commercial producers chickpeas are India, Pakistan, Turkey, Ethiopia and Mexico.
Chickpeas are a good source of cholesterol-lowering fiber with almost 50 percent of daily value. In addition to lowering cholesterol, chickpeas high fiber content prevents blood sugar levels from rising too rapidly after a meal.
These nutty flavored beans are a good source of protein with almost 30 percent of daily value in one cup. When combined with a whole grain such as whole wheat pasta or brown rice, chickpeas provide protein comparable to meat or dairy foods without the high calories or saturated fat.
One cup of chickpeas contain 268 calories and are almost fat-free with just one gram total fat. These delicious beans also provide a good source of manganese, copper and iron.
Canned chickpeas make it easy to prepare Hummus in seconds. This tasty dish is great on hot summer days or evenings when you don’t feel like cooking. Chickpea Vegetable Salad is a filling salad perfect anytime but especially is the summer. Chickpea Baked Potatoes is a hearty vegetarian main dish ready in minutes with the microwave.

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Tomatoes Add Great Taste And Nutrition to Vegetarian Diet

18 July, 2008 (10:46) | Salad and Salad Dressings, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Main Dish | No comments


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RECIPES: Tex-Mex Crockpot Arroz Con Queso, Amazing 30 Minute Vegetarian Pizza, Grilled Antipasto Salad.

By Rae Udy

Tomatoes have finally been cleared of salmonella and are in stores, markets and restaurants for delicious eating.
Tomatoes are nutritional powerhouses containing only 35 fat-free calories per cup of cherry tomatoes. A medium tomato provides one gram of protein, calcium, thiamine, niacin and an outstanding 53 percent of daily value for vitamin C.
( http://www.calorie-count.com/calories/item/11883.html )
Tomatoes are also an excellent source of lycopene, which is the pigment that makes tomatoes red and has been linked to the prevention of many types of cancer. Lycopene is an antioxidant which fights free radicals that can interfere with normal cell growth and activity. These free radicals are what can potentially lead to cancer, heart disease and premature aging.
The best sources of lycopene are found in processed tomato products, such as ketchup and tomato products.
Never refrigerate an unripe tomato, cold temperatures destroy flavor and will stop the ripening process. Once fully ripened a tomato can be chilled, but only for a few days to prevent loss of flavor.
To hasten ripening you can place the tomatoes in a brown bag until they give slightly when squeezed. Also storing tomatoes next to bananas will make them both ripen quicker.
Buy locally grown or organic tomatoes at the Farmers Market or at area health food stores to try Tex-Mex Crockpot Arroz Con Queso or go Italian with Amazing 30 Minute Vegetarian Pizza and Grilled Antipasto Salad.
www.tomato.org

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Vegan and Vegetarian Summer Salads

15 June, 2008 (08:16) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegetarian Lunch Recipes | No comments


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RECIPES: Summer Spinach Salad, Couscous Salad, Cucumber Yogurt Salad

By Rae Udy

Although summer doesn’t officially arrive until June 20, the summer heat is already here. Salads offer a cool reprise from cooking and the fresh greens, vegetables and fruits available in our area add nutrition and color to summer meals.
Summer Spinach Salad contains 150 calories per serving and provides 34 percent of daily value for vitamin A and 19 percent for vitamin C. The combination of fresh spinach, pineapple and dried cherries is refreshing and light for summer.
Couscous Salad is cholesterol free, low in fat and is a very filling dish with only 90 calories per serving. This salad is a good source of fiber with six percent daily value and protein with four percent. Couscous is derived from durum wheat semolina and is a great summer grain because it cooks in just two minutes.
Sometimes the simple and easy salad is the best. Cucumber Yogurt Salad is very low in calories with only 40 per serving, but this salad brings a lot of nutrition to the summer table. This creamy salad is almost fat free with less that two grams in each serving and also is a good source of calcium, protein, potassium and iron.
These salad recipes don’t contain any tomatoes because of the risk of salmonella at this time.

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Grill Vegetarian for Father’s Day Cookout

1 June, 2008 (12:33) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Quesadillas, Sweet and Sour Barbecue Sauce, Mexican Corn and Bean Salad, Apple Pockets

By Rae Udy

Father’s Day is a perfect time for grilling; as long as Dad doesn’t have to do the cooking. Many healthful and delicious options are available to cook over the open fire.
Quesadillas are fun and easy to make at the grill. Have assorted low-fat toppings and hearty whole grain tortillas ready for guests to design their own appetizer.
Low-fat Sweet and Sour Barbecue Sauce can be used as a marinade for shish-k-bobs or brush onto veggie burgers at the grill. Mexican Corn and Bean Salad makes a perfect companion to the grilled main dish and adds spice and texture to the nutritious meal.
Place Apple Pockets on the hot grill after the main coarse is finished cooking. While everyone is eating, dessert will be cooking. Carefully open hot foil pockets and top with frozen yogurt and eat right out of the pockets.
Happy Father’s Day to all special dads.

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Blackberries Bring Nutrition to Vegetarians

2 May, 2008 (06:36) | Healthy Beverages, Salad and Salad Dressings, Vegan Breakfasts, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Kids Recipes | No comments


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RECIPES: Blackberry Iced Mocha, Blackberry Sauce, Blackberry Crisp, Berries in Citrus Sauce, Blackberry Zinger Shakes

By Rae Udy

Wild blackberry patches are scattered all around my families property and we look forward each Spring to the wave of juicy blackberries sprouting from the ground.
Timing is everything if we want to beat the wild critters to the naturally sweet treats. These native blackberries are about the size of small marbles and they pack an intense and delightful flavor. Our first outing this year gathered over a cup of the seasonal treats.
Blackberries are an excellent source of vitamin C, providing 50 percent of the daily value needed. They are also a very great source of dietary fiber, with eight grams or 31 percent daily value. Blackberries are also a good source of potassium, vitamin A and E, iron and calcium.
Blackberries are very low in calories with only 62 per cup. They are cholesterol-fee and very low in fat and sodium. The one bad thing about blackberries is a large portion of the calories do come from sugars.
The website nutritiondata.com give blackberries their highest five star rating for a food for optimum health and weight loss.
If you aren’t lucky enough to pick your own blackberries, don’t despair, there are many berry growers in our area who welcome you to pick your own nutritious blackberries.
www.nutritiondata.com/facts-C00001-01c20To.html

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Celebrate Cinco de Mayo with Vegan and Vegetarian Mexican Favorites

25 April, 2008 (11:16) | Salad and Salad Dressings, Uncategorized, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Holiday Menus, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Whole Wheat Tortillas, Pico de Gallo, Veggie Fajitas, Easy Frijoles, Guacamole Salad

By Rae Udy

Cinco de Mayo is May 5th and what a great excuse to enjoy delicious Mexican cuisine.
Tortillas are a staple in Mexico and served throughout the day. Whole Wheat Tortillas provide more protein and fiber than traditional torts but buying them in the grocery store can be very expensive.
Serve Pico de Gallo with your homemade whole wheat tortillas or crisp baked corn chips to start the meal. This fresh and spicy relish is great as a side dish with almost any Mexican dish.
Veggie Fajitas is low in calories and fat and combines with Easy Frijoles and Guacamole Salad for a traditional but light Mexican meal.

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Vegetarian Potato Salads From Around the World

4 April, 2008 (10:45) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegan Barbecue Recipes, Vegetarian Holiday Menus, Vegetarian Lunch Recipes | No comments


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RECIPES: All American Potato Salad, Italian Potato Salad, Greek Potato Salad

By Rae Udy

Potato salad is the most important dish for picnics in my family, but the fun starts when we find out what kind of potato salad is in the basket.
All American Potato Salad is my mom’s favorite and everyone likes the crispness of the potatoes. Mixing the warm potatoes with the dressing and chilling before adding the vegetables is the secret.
Potato salad recipes come from all around the world. Italian Potato Salad adds artichoke hearts for added interest. This delicious salad contains 165 calories per serving but only two grams of total fat.
Greek Potato Salad relies on Feta cheese and spicy olives for great taste. This salad is a good source of vitamin C, potassium and calcium.
Potatoes are a great source of many vitamins and minerals. One potato contains 620 mg of potassium or 18 percent of daily value.
The potato is an outstanding source of vitamin C with 45 percent of daily value. They also are a rich source of calcium, iron, zinc, magnesium and copper.

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Vegans and Vegetarians Enjoy Soy for National Soyfoods Month

28 March, 2008 (11:21) | Salad and Salad Dressings, Soy Substitutes, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Spicy Roasted Soybeans, Meatless Soy Chili, Green Soybean Salad

By Rae Udy

April is National Soyfoods Month and experts are encouraging Americans to discover the nutritional value of soybeans. Soybeans are sometimes called the ‘meat of the Orient,’ but many refer to soy as the ‘food of the future.’
Cultivated in China for over 13,000 years the Chinese name for soybeans means the ‘greater bean’ because of the wealth of nutritional value and the host of different ways of cooking the flavorful bean.
In the early 20th century, nutrition pioneers George Washington Carver and John Harvey Kellogg discovered and began promoting the many health benefits of soybeans in the United States and their popularity is still growing.
It is estimated there are more than 15,000 soy food products available. Soy is now found in desserts, snacks, cereals, soups, sauces, main dishes and drinks.
The World Health Organization considers soybeans one of the richest plant sources of protein and equal to meat and dairy proteins. Each cup of cooked soybeans contains 29 grams of protein and no cholesterol. They are also high in iron, thiamine, vitamins A and E, calcium and iron.
Soybeans are available in many forms. Dried and canned soybeans come in green, yellow, brown and black varieties. Easy to make Spicy Roasted Soybeans are a nutritious snack similar to peanuts using dried soybeans.
Meatless Soy Chili takes advantage of canned soybeans and tofu to add flavor and nutrition to this tasty vegetarian main dish. Tofu is prepared from soy flour and is a very versatile soy product that is available in soft, firm and flavored varieties. Look for tofu in the fresh produce section in the grocery.
Fresh soybeans, or edamame, are soybeans harvested before drying and are delicious added to salads and quick-cooking soups. Also found in the fresh produce section of supermarkets, ekamame is often frozen when out of season.
Sources:
www.nutritiondata.com/facts-B00001-01c218a.html
www.whfoods.com/genpage.php?tname=foodspice&dbid=79
http://www.edamame.com/

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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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