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Vegan Barbecue Recipes

Beware of the Grill for National Barbecue Month – Go Vegetarian

4 May, 2011 (18:52) | Articles, Healthy Beverages, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Main Dish | No comments


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RECIPES: Barbecue Vegetable Brochettes, Hearty Barbeque Beans, Tropical Freeze

By Rae Udy

May is National Barbecue Month, according to statesybolsusa.org, but many people are unaware that grilling some foods can produce cancer-causing compounds.
( http://statesymbolsusa.org/National_Symbols/American_Hollidays.html )
Heterocyclic amines or HCAs are produced during the cooking of many animal products. In January 2005 the federal government officially added HCAs to its list of carcinogens.
The Cancer Project, Physicians Committee for Responsible Medicine, is a collaborate of physicians, researchers and nutritionists who educate the public about the benefits of a healthy diet for cancer prevention and survival.
( http://cancerproject.org/media/news/fiveworstfoodsreport.php )
They determined that many commonly grilled foods contain alarmingly high levels of HCAs. The five worst foods to grill are chicken breast, well done steak, barbecued pork, salmon and hamburger.
HCAs form when creatine, an amino acid found in muscle, and natural sugars found in meats, are heated during cooking. Grilling at a high heat and for long cooking times increase this risk.
Nearly all meats, including chicken and fish, produce significant amounts of HCAs when grilled. When cooked on the grill, chicken produced more than 10 times the amount of HCAs found in grilled beef.
The Cancer Project doesn’t want you to give up grilling but they want you to try alternatives to safer grilling. Grilled soy-based veggie burgers, veggie brochettes, portabella mushroom ‘steaks’ and other vegetarian foods contain no or negligible levels of HCAs when grilled.
Marinating meats before grilling may reduce cancer-causing substances that occur when meat is charred over high heat. Some marinades contain antioxidants and vitamins that may offer protection against heart disease and cell and tissue damage.
( http://www.cancer.gov/cancertopics/factsheet/Risk/cooked-meats )
( http://www.ncbi.nlm.nih.gov/pubmed/15072585 )
( http://northridgehospital.org/Who_We_Are/209807 )
( http://ag.ansc.purdue.edu/meat_quality/grilling.html )
The following recipes are found on The Cancer Project website.

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Sneak Some Zucchini Onto Your Neighbor’s Porch Day is August 8th

29 July, 2009 (15:24) | Vegan and Vegetarian Side Dishes, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Zucchini Bread, Zucchini and Couscous, Grilled Zucchini Packets

By Rae Udy

If you have ever grown zucchini in the garden you know they can produce, produce and produce. If you have more zucchini than you can handle and all your family and friends run when they see you coming, get ready, Aug. 8 is the day, or night, for you.
Saturday is ‘Sneak Some Zucchini Onto Your Neighbor’s Porch Day’ and if you are caught red-handed you have a valid excuse. Remind your victims, I mean neighbors, how nutritious, versatile and tasty these prolific squash really are.
Zucchini is one of the most heart healthy vegetables around. Containing zero fat calories and no cholesterol, fresh zucchini provides a wealth of nutrition with only 20 calories in one cup.
The website Calorie-Count.com gives zucchini an A grade for nutrition analysis. Zucchini is a rich source of dietary fiber with five percent daily value and calcium with two percent.
Zucchini also provides a couple of grams of protein and they are also very high in vitamin A and C with five and 35 percent daily value.

http://www.holidayinsights.com/moreholidays/August/sneakzucchini.htm
http://caloriecount.about.com/calories-squash-summer-zucchini-includes-skin-i11477

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Take Care of Dad For Men’s Health Week

12 June, 2009 (09:12) | Vegan and Vegetarian Sandwiches, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish | 1 comment


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RECIPES: Vegetarian Fry Chic, Portabella Mushroom Burgers

By Rae Udy

Dad takes care of the family, now we can remind dad to take care of himself. Men’s Health Week is celebrated each year during the week leading up to and including Father’s Day, from June 15th to the 21st, to bring attention to the importance of men’s health and wellness.
In 1994 Senator Bob Dole and former Congressman Bill Richardson sponsored a bill to create Men’s Health Week with the purpose to heighten awareness of preventable health problems among men and boys and to encourage them to seek regular medical advice for early treatment of disease.
http://www.menshealthmonth.org/week/
http://www.menshealthmonth.org/week/NMHWHistory.html
Observers of this special week often wear a blue ribbon as a symbol of their support for the fight against prostrate cancer, but this week highlights additional health concerns men deal with.
http://en.wikipedia.org/wiki/Men%27s_Health_Week
Men have a higher death rate than women for the top 10 leading causes of death in the US, according to Men’s Health Network. American men die 5.7 years earlier than women but visit doctors 30 percent less. In the last 20 years, there has been a 48 percent increase of melanoma skin cancer in men.
Men are often big meat eaters, but high fat animal proteins are often implicated in cancer, diabetes and heart disease. To keep fat and cholesterol down, proteins like beans and legumes, fish and poultry are better choices.
Men and boys are sometimes big veggies haters, but eating a variety of vegetables and fruits helps protect against cancers by increasing levels of beta carotene, lutein and vitamin C in the blood.
The high fiber content in fruit and vegetables helps prevent cardiovascular disease, Type 2 diabetes and digestive problems. Fiber also helps men control their weight by filling them up and not out. Aim for about 35 grams of fiber for 2500 calories.
If you are planning a barbecue for dad on Father’s Day, Vegetarian Fry Chic or Portabella Mushroom Burgers adds great taste and nutrition to the cookout while keeping it healthy for Dad.
http://www.irmc.org/blank.cfm
http://www.life123.com/health/mens-health/nutrition-men/nutrition-for-men-tips-for-eating-well.print.shtml

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Bean Burgers Add Protein To Vegetarian Diet

3 January, 2009 (08:55) | Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Lentil Burgers, Chickpea Nut Burgers

By Rae Udy

Archaeologists say dry beans, peas, and lentils were among the first plants to be domesticated. Ancient Hebrews, Egyptians, Greeks and Romans cultivated them to obtain protein and beans have been grown in the Americas for six thousand years.
http://en.wikipedia.org/wiki/Bean

According to an article in the Journal of the American College of Nutrition by researchers P.B. Geil and J.W. Anderson, the nutrients in dry beans help increase the intake of complex carbohydrates and decrease consumption of fat in the diet.
They concluded including dry beans is especially important in meeting major dietary recommendations to reduce risk of chronic diseases such as coronary heart disease, diabetes mellitus, obesity and cancer.
http://www.jacn.org/cgi/content/abstract/13/6/549

Dry beans or legumes are rich in vitamin A, iron, calcium, fiber and protein. They are cholesterol free and low in fat. When beans are combined with whole grains they form a complete protein.
Lentil Burgers are very inexpensive, costing just pennies each. 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.
Chickpea Nut Burgers are quick and easy to make, very inexpensive, and provide protein, fiber and great taste. This easy recipe is great with almost any canned bean. Try black beans, pintos or navy beans for a delicious variation.
Serve these delicious and nutritious burgers with lettuce, tomato, pickles, sliced onions, catsup and mustard on a whole grain bun.

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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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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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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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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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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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