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Salad and Salad Dressings

Nutritious Cherries Help Lose Weight

16 February, 2008 (10:41) | Healthy Beverages, Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegan Breakfasts, Vegetarian Desserts, Vegetarian Lunch Recipes | No comments


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RECIPES: Cherry Sangria, Cherry Pasta Salad, Light Cherry Cobbler

By Rae Udy

Cherries will always be associated with our first president, George Washington, but research proves cherries can help you lose weight and prevent a host of diseases.

Cherries contain a high percentage of water and increasing water consumption boost energy levels and increase metabolism to help lose excess weight. Cherries are also high in potassium and low in sodium to help control water retention according to www.weightlossforall.com.
Cherries are very low in calories with about 80 per cup and contain just a trace of fat. They are also a good source of vitamins A and antioxidants. They also contain 19 times as much beta carotene as blueberries or strawberries.
Cherries contain many compounds beneficial in fighting some cancers by removing free radicals. They also can aid in the prevention of heart disease, relieve arthritis pain and ease headaches. Cherries can also improve sleep and improve mental functions.
A new study conducted by researchers from the University of Michigan Integrative Medicine Program found that a cherry-enriched diet helped reduce risk factors for heart disease and pre-diabetes.
Specifically, the study found that a cherry-fed diet helped reduce cholesterol levels, lower blood sugar and insulin levels, and raise the antioxidant capacity of the blood.
While there’s no clear guideline on how many cherries it takes to reap the benefits, experts suggest that one or two servings of cherries daily can help provide some of the health benefits identified in the research. One cherry serving is equal to one cup fresh, froze or juice or one-half cup dried, according to www.choosecherries.com.

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Treat Your Vegetarian Valentine to a Healthy Dessert

10 February, 2008 (08:36) | Salad and Salad Dressings, Vegan Snacks, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Kids Recipes | No comments


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RECIPES: Valentine Strawberries, Blueberry Dip, Marinated Tropical Fruit Sauce, Puff Pastry Valentine Cookies

By Rae Udy

Valentines Day is a perfect day to show your loved ones how much you care about them. What better way than a delicious dessert that happens to be good for them too?
Valentine Strawberries combine the fresh taste of strawberries with creamy yogurt to create a delightful low-fat treat. Each generous serving contains 111 calories and only two total fat grams.
Blueberry Dip served with an arrangement of fresh fruits makes an impressive as well as a tasty Valentine dessert. Rich in vitamin C, calcium and potassium, this dip is just 48 calories per serving.
Marinated Tropical Fruit Sauce is a low-calorie, fat-free sauce rich is flavors and tropical taste. Serve alone as a dessert or over sorbet, sponge cake or frozen yogurt.
Puff Pastry Valentine Cookies is a recipe I found on a package of Pepperidge Farm puff pastry. This is a recipe the kids may like to help out on. Very simple and easy-to-make, each cookie contains 130 calories and nine grams of total fat and they are cholesterol-free.

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Dried Tomatoes Brighten Up Winter Meals

12 January, 2008 (09:04) | Canning for the Vegetarian, Salad and Salad Dressings, Vegetarian Appetizers, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Oven Dried Tomatoes, Dried Tomatoe Vanaigrette, Dried Tomato Appetizer, Eggplant and Dried Tomato Pizza

By Rae Udy

Its great to get a taste of summer during the cold months of the year and dried tomatoes add flavor and nutrition to many winter meals.
Dried tomatoes take on a completely different texture and flavor from their ripe counterparts. They become rich tasting, intensely tomato flavored, and raisin-like in texture.
Dried tomatoes are very high in dietary fiber with three grams per serving, and provide 16 percent of daily value needed for iron. One serving of five dried tomato pieces contains only 40 calories, no fat and two grams of protein. www.calorie-count.com/calories/item/95448.html
There are many ways to use dried tomatoes. Use kitchen shears to snip them into pieces and drop into soups, stews and casseroles. Re-hydrate tomatoes by covering with warm water and allow them to set at room temperature for 30 minutes. Drain and add to a tossed salad. Save the liquid for soup or add to cooked vegetables.
Add dried tomato pieces to cooked vegetables during the last five minutes of cooking. Try adding them to green beans, cabbage or green peas.
Need a bold new taste to perk up a winter salad? Bursting with the flavor of your own Oven Dried Tomatoes, Dried Tomato Vinaigrette brings life to any salad. This dressing is best on full-flavor greens and lettuces such as endive, arugula and radicchio.

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Holiday Season Difficult with Diabetes

1 December, 2007 (18:23) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Main Dish | No comments


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RECIPES: Fresh Salsa, Herb Chickpea Salad, Penne ala Pesto, Chocolate Almond Meringues

By Rae Udy

The holiday season is a difficult time if you are living with diabetes. Office parties, family get-togethers and church functions all center around food and diabetics are faced with making many decisions.

If you’re planning a festive party don’t forget to offer a few options for those on health plans. An internet site called diabeticgournemt.com has a great archive of simple to elaborate recipes for all occasions.
The following recipes are from the holiday section of the site. The recipes have diabetic exchanges, calorie content and other nutritional information included.
Offer Fresh Salsa with baked chips and fresh vegetables as a quick and nutritious appetizer. This easy to make recipe is considered a free food for diabetics.
Penne ala Pesto served with Herb Chickpea Salad makes a delicious and hearty menu for diabetics as well as vegetarians. The two dishes together provide nine grams of protein.
Finish off your party with Chocolate Almond Meringues and your guests won’t believe these little treasures could be only 18 calories each and virtually fat-free.

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Apples Still Keep The Doctor Away

5 October, 2007 (11:47) | Salad and Salad Dressings, Vegan Breakfasts, Vegetarian Desserts, Whole Grain Breads | No comments


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RECIPES: Crock Pot Apple Brown Betty Breakfast, Western Waldorf Salad, Microwave Baked Apples

By Rae Udy

“An apple a day keeps the doctor away.” We have all heard this old saying, but new research suggests apples really can keep the doctor away by helping reduce the risk of cancer, diabetes and weight gain.
In a study in Hawaii, it was found that apple and onion intake was associated with a reduced risk of lung cancer in both males and females. There was a 40 to 50 percent decreased risk in lung cancer in participants with the highest intake of apples, onions, and white grapefruit when compared to those who consumed the lowest amount of these fruits. The decreased risk in lung cancer was seen in both men and women and in almost all ethnic groups. Both onions and apples are high in flavonoids.
Apple consumption may also be associated with a lower risk for diabetes. Higher quercetin intake, a major component of apple peels, is also associated with a decreased risk in type II diabetes.
In Brazil, approximately 400 nonsmoking women were divided by researchers into three groups who ate either apples, pears or oat cookies. The participants who consumed either of the fruits had a significant weight loss after 12 weeks of 1.21 kg, or about 2.43 pounds. Those consuming the oat cookies did not have a significant weight loss.
Unpeeled apples provide their most nutrients just under the skin. Apples are a good source of potassium, folic acid, calcium and vitamin C. A medium apple, approximately three inches, has only 72 calories but contains three grams of fiber. Additionally, there are trace amounts of B vitamins, iron, magnesium and zinc in apples.

www.nutritionj.com/content/3/1/5
www.nutritiondata.com/facts-C00001-01c20TB.html (one medium apple with skin)

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Vegan and Vegetarian Main Dish Salads for Summer No Cook Meals

10 August, 2007 (11:30) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments

RECIPES: Tofurky Chef Salad with Low-Fat Buttermilk Dressing, Italian Chef Salad, Cannellini Bean Salad, Mixed Bean Salad

By Rae Udy

Summer begs for light meals and carefree cooking. Main dish salads are perfect for no-cook dinner menus.
Tofurky Chef Salad and Italian Chef Salad are updates on the original recipe. Five slices of tofurky contain only 100 calories and provides 13 grams of protein and 25 percent of daily value for iron.
These delicious deli slices can be found in most large supermarkets and in health food stores. They are very reasonably prices at about $2.35 per package. Tofurky deli slices are also available in Hickory Smoked and Peppered Deli varieties.
Bean salads are also a perfect summer main dish. Cannellini Bean Salad and Mixed Bean Salad both contain about 150 calories and are very low in fat with less than one gram. Both are high in protein with eight grams each and provide an ample amount of vitamin C, iron and potassium.
Stay out of the kitchen this summer with filling but low-fat main dish salads.

http://www.thedailyplate.com/nutrition-calories/food/turtle-island-foods
/tofurky-deli-slices-original
TOFURKY CHEF SALAD WITH LOW-FAT BUTTERMILK DRESSING
1 pound Orzo or other small pasta shape, uncooked
4 ounces tofurky, sliced into small strips
½ (one-half) cup Swiss cheese or soy cheese, diced into 1/4-inch cubes (one-quarter inch)
3 stalks celery, chopped
3 green onion with tops, sliced
½ (one-cup) cup diced tomatoes
¼ (one-quarter) cup sliced black olives
Salt and pepper, to taste
½ (one-half) cup low-fat buttermilk or soy buttermilk
¼ (one-quarter) cup low-fat sour cream or soy sour cream
¼ (one-quarter) cup reduced-calorie mayonnaise or vegan sour cream
¼ (one-quarter) cup lime juice

Prepare pasta according to package directions. Drain, rinse with cold water and drain well. Place pasta, tofurky, cheese, celery, onion, tomatoes and olives in a mixing bowl. Season with salt and freshly ground pepper to taste.
In a small bowl, mix buttermilk, sour cream, mayonnaise and lime juice until combined. Add to the pasta and toss. Refrigerate for two hours and serve chilled. Serves six.

ITALIAN CHEF SALAD
8 cups romaine lettuce, cut into bite-sized pieces
1 pound fresh white mushrooms, sliced thin
8 ounces sliced smoked tofurky, cut in strips
4 ounces sliced Provolone cheese or soy cheese, cut in strips
1 medium tomato, cut into 8 wedges
½ (one-half) cup thinly sliced red onion rings
½ (one-half) cup low-fat vinegar and oil salad dressing
In a large salad bowl, place lettuce, mushrooms, tofurky, cheese, tomato and red onion. Add dressing and toss well. Serves eight.

CANNELLINI BEAN SALAD
3 cups cooked cannellini or white beans, drained well
½ (one-half) cup cherry tomatoes, quartered
¼ (one-quarter) cup sliced green olives
¼ (one-quarter) cup sliced black olives
¼ (one-quarter) cup red bell pepper, small dice
¼ (one-quarter) cup green bell pepper, small dice
1 Tablespoon fresh basil, chopped
1 Tablespoon fresh parsley, chopped
2 Tablespoons extra virgin olive oil
2 Tablespoons apple cider vinegar
Combine white beans, cherry tomatoes, olives and peppers in a salad bowl. Combine basil, parsley, olive oil and vinegar into a small jar with a lid. Shake until well mixed. Pour dressing over salad when ready to serve. Toss lightly. Cover and chill for two hours or more. Serve to six.

MIXED BEAN SALAD
2 cups fresh green beans, cut into bite-size pieces
2 Tablespoons apple cider vinegar
2 Tablespoons olive oil
1 Tablespoon lemon juice
1 teaspoon lemon peel, grated
2 garlic cloves, crushed
1 15-ounce can unsalted red kidney beans
1 15-ounce can unsalted chickpeas
1 15-ounce can unsalted lima beans
1 bunch green onions, chopped
salt and pepper, to taste
Steam green beans until tender crisp, approximately three minutes. To make dressing, combine vinegar, olive oil, lemon juice, lemon peel and garlic. Mix together all rinsed and drained beans. Pour dressing over them. Add green onions and season to taste with salt and pepper. Toss lightly to combine. Marinate for several hours before serving eight.

Vegetarian Menu Suggestions for Summer

2 August, 2007 (14:06) | Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegan and Vegetarian Side Dishes, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments

RECIPES: American Black Bean Burgers, Gazpacho Pasta Salad, Apple Peanut Waldorf

By Rae Udy

Many people ask me for menu suggestions to serve their friend or relative who is vegetarian. This simple bean burger recipe is what I suggest they try first.
American Bean Burgers are just the thing for a casual vegetarian meal and you probably have all the ingredients in your kitchen already. Toast whole grain rolls and stack with all your favorite burger toppings for a fun and nutritious main dish.
For a party, this same recipe can be formed into small balls to fry or bake to serve as appetizers or added to spaghetti and sauce. For a home cooked meal you can make a loaf out of the same mixture. Lightly oil a bread pan and pour black bean mixture into it. Bake at 350 degrees for one hour. Cool fifteen minutes before removing from pan. Slice and serve warm with gravy or cold in sandwiches.
Add these nutritious salads to round out your vegetarian menu.Gazpacho Pasta Salad contains just 150 calories and 3 grams total fat per serving and 22 percent daily value needed for both vitamin C and Thiamin. This tasty salad is quick to put together and stores well to take to vegetarian pot lucks and picnics.
Apple Peanut Waldorf can be served as a vegetarian salad or low-fat dessert. Each serving provides six grams of protein, four grams of fiber and ten percent daily value for vitamin C. This easy-to-make dish also provides a host of B vitamins, iron, zinc and potassium.

American Black Bean Burgers
2 16-ounce cans black beans
¼ (one-quarter) cup each: finely chopped onion, green pepper and sweet red pepper
1 medium potato, peeled and shredded
½ cup quick-cooking oatmeal
1 egg or soy egg substitute
1 teaspoon peanut or olive oil
4 whole grain crusty rolls, split, toasted
1/4 cup low-fat yogurt or soy yogurt
1 tablespoon Dijon mustard
4 each: romaine lettuce leaves, tomato slices, onion slices
4 slices low-fat American cheese
Rinse and drain black beans in a colander. While beans are draining, chop onion and peppers and prepare potato. Pour beans into a mixing bowl and mash with a potato masher until some beans are smooth. Leave some beans whole for texture. Add prepared vegetables, oatmeal and egg. Mix until smooth. Heat oil in large skillet. When oil is hot pour two-thirds cup batter into pan for each patty. Shape into a three-inch patty by spreading mixture with the back of a spoon. Cook over medium-low heat until very crisp, about five minutes. Carefully turn burger patties over and place a slice of cheese on top. Cook about three minutes, or until cheese melts. Spread equal parts yogurt and mustard on top half of each warm roll. Line bottom half of each roll with lettuce, tomato and onion. Top with black bean burger. Serves four.

GAZPACHO PASTA SALAD
1 8-ounce package small shell pasta
2 large tomatoes, chopped coarse
½ (one-half) cup sliced green onions with tops
½ (one-half) cup peeled and chopped cucumber
1 clove garlic, peeled and minced
1 tablespoon chopped parsley
2 tablespoons olive oil
1 tablespoon red wine vinegar
½ (one-half) teaspoon salt
Cayenne pepper, to taste
Prepare pasta according to package directions. Rinse with cold water and drain. Combine pasta with remaining ingredients, stirring gently until well mixed. Cover and chill at least one hour or overnight. Serves six.

APPLE PEANUT WALDORF
2 large apples
2 teaspoons lemon juice
½ (one-half) cup diced celery
1 cup seedless grapes, halved
½ (one-half) cup unsalted peanuts
¼ (one-quarter) cup low-fat yogurt or soy yogurt
¼ (one-quarter) cup low-fat sour cream or soy sour cream
Core but do not peel apples. Dice apples into small bite-size pieces and place in a serving bowl. Sprinkle apples with lemon juice to prevent browning. Combine apples, celery, grapes and peanuts. Toss with yogurt and sour cream. Serves six.

Vegetarian Summer Sandwiches

27 July, 2007 (08:36) | Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegetarian Lunch Recipes, Whole Grain Breads | No comments

RECIPES: Veggie Spinach Wraps, Vegetarian Muffaletta

By Rae Udy

Summer is all about sandwiches. Easy and fast to put together, sandwiches provide a surprising amount of nutrition and great taste.
Veggie Spinach Wraps combine whole grain tortillas with low-fat and almost calorie-free vegetables and protein-packed black beans to create a hearty sandwich wrap. Each wrap provides 11 grams of protein and just one gram of saturated fat. These are also a good source of calcium and iron by providing 18 percent daily value.
There are a variety of tortillas now available. Brown rice torts are a great alternative for those who have gluten allergies. Most large grocery stores now carry whole grain tortillas and you can always find them at the local health food stores.
Vegetarian Muffaletta uses a traditional olive salad as the base of this delicious sandwich but combines nutritious veggies with provolone cheese and vegetarian pepperoni to keep calorie and fat content low. Vegetarian pepperoni can be found in most stores in the freezer section near the waffles or in the produce section near the tofu.
These sandwiches can be prepared several hours in advance for picnics and other summer outdoor activities.

VEGGIE SPINACH WRAPS
4 large spinach, brown rice or whole wheat tortillas ( 8 to 10 inch )
½ (one-half) cup Garlic Yogurt Dressing (recipe follows)
2 cups fresh baby spinach leaves
2 cups canned black beans, rinsed and drained
1 large fresh tomato, diced
1 cucumber, peeled and slice thin
1 small red onion, peeled and sliced thin
GARLIC YOGURT DRESSING
1 cup nonfat yogurt, plain
1 tablespoon parsley, minced
1 tablespoon garlic, minced
1 tablespoon Dijon mustard
¼ (one-quarter) teaspoon black pepper, if desired
Tabasco sauce, to taste
Prepare dressing by mixing yogurt, parsley, garlic, mustard and black pepper together in a small bowl. Cover and chill until ready to make wraps.
Spread room temperature tortillas with one tablespoon Garlic Yogurt Dressing each. Arrange spinach and beans in a mound across the center of each tortilla. Top with tomato, cucumber and red onion. Drizzle a little more dressing over the vegetables. Sprinkle with Tabasco, if desired. Using a piece of parchment paper or foil as a wrapper, roll the tortilla tightly around the filling. Chill and serve when you are ready. Yields four wraps.

VEGETARIAN MUFFALETTA
¼ (one-quarter) cup canned pimento
¼ (one-quarter) cup black olives, pitted and chopped
¼ (one-quarter) cup green olives, pitted and chopped
2 Tablespoons virgin olive oil
2 tablespoons Italian parsley, chopped
1 teaspoon dried oregano
1 tablespoon lemon juice
1 8-inch round Italian bread loaf, not sliced
1 cup fresh spinach or other greens
2 large tomatoes, sliced thin
6 button mushrooms, sliced thin
4 ounces vegetarian pepperoni
4 ounces provolone cheese, sliced thin
Salt and pepper, to taste

To make olive salad, combine pimento, olives, olive oil, parsley, oregano and lemon juice and marinate for several hours. Cut loaf of bread in half horizontally. Remove some of the soft interior of the bread to create a slight hollow area. Drain olive salad, reserving oil. Brush interior of the bread with reserved oil, using it all. Arrange olive salad, greens, tomato, mushrooms, vegetarian pepperoni and cheese in layers on the bottom portion of the loaf of bread, finishing with another thick layer of olive salad. Season the layers with salt and pepper as desired. Place top piece of bread on the sandwich and wrap tightly with plastic wrap. Refrigerate the sandwich for several hours so that the layers will remain in place when the sandwich is cut. Slice sandwich into four or six wedges to serve.