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Vegan Barbecue Recipes

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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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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October Is Vegetarian Awareness Month

27 September, 2007 (16:17) | Vegan and Vegetarian Sandwiches, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish | 1 comment


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RECIPES: Vegan Lentil Burgers

By Rae Udy

On October 1, 1977 the North American Vegetarian Society established the first World Vegetarian Day to promote the joy, compassion and life-enhancing possibilities of vegetarianism.
Thirty years later the one day event is still celebrated but expanded to include all of October and called Vegetarian Awareness Month.
Most people know vegetarians don’t eat meat, chicken or fish but there are many other foods even vegetarians are unaware of that contain animal products or by-products.
One example is the red dye, carmine. This dye is made from crushed female beetles and larvae of the cochineal beetle. Often listed as natural coloring, this dye is used to add pink or red color to juice, candy, ice cream, fruit bars, yogurt and cherries.
Coca-Cola recently informed consumers that several products are not suitable for vegetarians. Fanta Orange, Lilt Pineapple & Grapefruit, Minute Maid Orange and Passion Fruit with Calcium and others are listed because they contain traces of fish gelatin. Go the question 13 at www.coca-cola.co.uk/faq/ for a full list of beverages.
The future does look good for vegetarians. School lunch programs in Florida, Alabama, Oregon and California have been very successful with students and faculty.
A high school in Altanta, Georgia began serving a separate vegetarian lunch line for 30 vegetarian students in 2004. Veggie pizza, soy sloppy Joe’s and vegetarian tacos have made the lunch line so popular that one-quarter of the 1200 student body eat there daily.
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.
There are even more varieties of packaged main dish mixes at your local health food store. Just add water, wait a few minutes and you will be ready to cook the mixture into a healthful loaf, several burger patties or dozens of tiny “wheat” balls to add to spaghetti sauce or to serve as an appetizer with low-fat dip.
Vegan Lentil Burgers is an easy recipe to try for Vegetarian Awareness Month. Lentils are ideal for a busy cook, because these beans do not require a lengthy soaking time and cook quickly in about 20 minutes.
http://www.worldvegetarianday.org/
http://en.wikipedia.org/wiki/Carmine
www.snopes.com/food/ingredient/bugjuice.asp
www.window.state.tx.us/txinnovator/ti0605/

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Veggies from the garden
Organic veggies from my garden. Phote by Rae Udy, August 2007

Vegan and Vegetarian Labor Day Cookout

26 August, 2007 (07:24) | Vegan and Vegetarian Side Dishes, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Main Dish | No comments

RECIPES: Bar-B-Q Vegetarian Fry Chic’n, Honey or Maple Bar-B-Q Sauce, Veggie Mushroom Kabobs, Grilled Glazed Fruit

By Rae Udy

Labor Day signals the end of cookouts for most of America but in Texas this is the best part of the year to cook outdoors.
Bar-B-Q Vegetarian Fry Chic’n is ready in minutes by using unsalted, canned chickpeas or cooked garbanzo beans. These legumes are high in protein, almost 15 grams per cup and they are also a good source of calcium, iron and B vitamins. When cooked into drumstick shapes and dipped into low-fat Honey or Maple Bar-B-Q Sauce this main dish is a real treat.
Veggie Mushroom 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 dip.

BAR-B-Q VEGETARIAN FRY CHIC’N
2 16-ounce cans chickpeas or garbanzo beans
½ (one-half) cup chopped pecans
1 large carrot peeled and cut into one-inch pieces
2 Tablespoons coarsely chopped onion
2 eggs or soy egg substitute
2/3 cup unsalted whole wheat cracker crumbs
¼ (one-quarter) teaspoon each: ground sage and thyme
2 Tablespoons peanut oil, for frying
Drain and rinse chickpeas. Combine drained chickpeas, pecans, carrots and onion in blender container. Process on low speed until carrots are shredded and chickpeas are mashed. Pour into mixing bowl and add eggs. Beat just until blended. Add cracker crumbs and spices. Stir gently and set aside for ten minutes. In a griddle or large frying pan, heat oil. Drop about one-third cup chickpea mixture into hot pan and flatten with a spoon to form drumstick shapes. Cook until golden brown then carefully turn to cook all sides. Remove from heat and chill until ready for grilling. Over medium coals, place chilled fry chick pieces on lightly oiled foil and brush with Honey Bar-B-Q Sauce. Cook until well-browned on one side. Carefully turn. Brush with more barbecue sauce and grill until warmed through. Serves six.

HONEY OR MAPLE BAR-B-Q SAUCE
1 tablespoon vegetable oil
¼ (one-quarter) cup minced onion
1 clove garlic, minced
1 8-ounce can tomato sauce
1/3 cup honey or maple syrup
3 tablespoons vinegar
1 teaspoon mustard
½ (one-half) teaspoon salt
¼ (one-quarter) teaspoon coarsely ground black pepper
Heat oil in medium saucepan over medium heat until hot. Add onion and garlic. Cook and stir until onion is tender. Add remaining ingredients. Bring to a boil and reduce heat to low and simmer 10 minutes.

VEGGIE MUSHROOM KABOBS
¼ (one-quarter) cup tamari soy sauce
¼ (one-quarter) cup vinegar
2 tablespoons lemon juice
2 tablespoons olive oil
½ (one-half) teaspoon each: dried basil, thyme and parsley
2 cloves garlic, peeled and crushed
1/8 teaspoon black pepper
16 medium mushrooms
1 red pepper, cut into one-inch squares
1 green pepper, cut into one-inch squares
1 medium onion, quartered
1 small zucchini, sliced 1-inch thick
1 yellow summer squash, sliced 1-inch thick
8 cherry tomatoes
For a marinade, combine tamari sauce, vinegar, lemon juice, olive oil, basil, thyme, parsley, garlic, and black pepper in a large jar with a lid. Shake well to mix. In a large bowl, combine mushrooms, red pepper, green pepper, onion, zucchini, yellow squash and tomatoes. Pour marinade over mixture and allow to chill for one hour or more. On eight skewers, alternate the vegetables and mushrooms. Grill for 5-7 minutes, turning frequently and brushing with the marinade. Yields eight servings.

GRILLED GLAZED FRUIT
¼ (one-quarter) cup brown sugar
¼ (one-quarter) cup lime juice
¼ (one-quarter) teaspoon ground cinnamon
½ (one-half) cantaloupe
¼ (one-quarter) honeydew melon
½ (one-half) fresh pineapple
12 large strawberries

Remove the rind and cut cantaloupe and melon in half. Remove seeds. Cut into one-inch slices. Remove rind from pineapple and cut into one-inch slices. Hull the strawberries and leave whole. To make glaze, combine sugar, lime juice and cinnamon, stirring until the sugar dissolves. Heat the grill and clean the grate thoroughly. Brush the fruits with sugar glaze. Place fruit on grill and turn frequently to develop an evenly light brown surface. Serve immediately as dessert or as a garnish for ice cream. Yields eight servings.

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.

Summer Squash for Vegetarian Summer Eating

22 July, 2007 (08:48) | Vegan and Vegetarian Side Dishes, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments

RECIPES: Summer Squash and Tomato Pie, Grilled Summer Veggies

By Rae Udy

Summer squash is a member of the gourd family of melons and cucumbers. Zucchini, yellow crookneck and patty pan are the most common varieties. They each have a different shape, color and flavor but share many nutritional characteristics.
Summer squash contain very few calories, about 30 per cup, and they are an excellent source of manganese and vitamin C. Just one cup of summer squash provides 17 percent of your daily requirement of vitamin C and 19 percent for manganese.
These nutritious vegetables are also a very good source of vitamin A, fiber and magnesium by providing 10 percent of your daily requirement for each. With just a trace of fat these delicious veggies are also a good source of dairy-free calcium.
Select summer squash with a bright color and a firm texture. Unlike its cousin winter squash, summer squash cannot be stored for long periods of time. Keep fresh in a plastic bag for about five days and wash just before using to prevent vegetables from getting soggy. The thin, tender skins do not need peeling and add beautiful color to the healthy diet.
Source: http://whfoods.org/genpage.php?tname=foodspice&dbid=62

SUMMER SQUASH AND TOMATO PIE
2 large tomatoes
1 large zucchini
1 large summer yellow squash
1 large potato, peeled
¼ (one-quarter) cup chopped onion
1 cup shredded low-fat Swiss cheese, divided
½ (one-half) teaspoon salt
1 teaspoon Italian seasoning
¼ (one-quarter) teaspoon ground black pepper
2 eggs, lightly beaten
Preheat oven to 400 degrees. Butter a 9-inch pie plate or shallow casserole. Remove stem ends from tomatoes and thinly slice crosswise. Cut zucchini, summer squash and potato into thin slices. In a large bowl, combine zucchini, summer squash, potato, onion, ¾ (three-quarter) cup of the Swiss cheese, eggs, salt, Italian seasoning and pepper until well mixed. Arrange half of the tomato slices on bottom of pie plate. Evenly spoon vegetable mixture over tomatoes, pressing slightly to flatten. Arrange remaining tomato slices on top and sprinkle with remaining ¼ (one-quarter) cup cheese. Bake until vegetables are tender and cheese melts, about 30 minutes. Yields four servings for main dish or six for side dish.

GRILLED SUMMER VEGGIES
½ (one-half) cup balsamic vinegar
1 cup olive oil
2 cloves fresh garlic, minced
1 tablespoon fresh rosemary, chopped
1 tablespoon fresh oregano, chopped
1 tablespoon fresh basil, chopped
1 tablespoon fresh parsley, chopped
1 tablespoon sugar
Salt and fresh ground black pepper to taste
2 large zucchini squash
1 large yellow squash
6 medium patty pan squash
1 medium eggplant
1 large red onion
2 large tomatoes
Combine all ingredients for marinade and set aside while preparing vegetables. Cutoff tips of zucchini and yellow squash and slice into three-quarter to one inch rounds. Trim ends of patty pan squash and slice in half through the middle. Slice ends off of eggplant and cut in half lengthwise. Do not peel eggplant. Slice each half into three-quarter inch pieces. Peel red onion and slice into thick three-quarter inch rounds but do not separate into rounds. Place all vegetables in a large shallow container and pour marinade over veggies. Marinate for 30 minutes. Line a small cookie sheet with foil and arrange slightly drained vegetables on top. Cook on a hot grill for 2-3 minutes on each side. Yields four to six servings.

Try Tasty Veggie Dogs for Fourth of July Cookout

29 June, 2007 (11:08) | Vegan and Vegetarian Sandwiches, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments

RECIPES: Veggie Dogs on the Grill

By Rae Udy

Picnics and cookouts are a fun and relaxing part of the July 4th celebration, but you can still watch your diet while you are partying.
Worthington Veja-Links is a delicious vegetarian hot dog that is fun and healthy to serve at the fourth get-together. One link contains only 50 calories and .5 gram of saturated fat. These tasty links are cholesterol-free and provide five grams of protein per serving.
http://www.amazon.com/Worthington-Veja-Links-19-Ounce-Cans-Pack/
dp/B000BF3AL0/ref=pd_sbs_gro_5/104-6078806-6200754
My personal favorite veggie dog is called Linketts and is made by Loma-Linda. Each dog is only 70 calories and contains no trans fat or cholesterol. They are a great source of B vitamins and dietary fiber. These delicious dogs contain just 170 mg of sodium each or about seven percent of daily value allowed. Made with soy protein, soy flour, and natural smoke flavor these healthful hot dogs contain 60 percent less fat than beef hot dogs.
http://www.amazon.com/Loma-Linda-Linketts-20-Ounce-Cans/
dp/B000BF3AGU

Beef and pork hot dogs typically have between 110 to 220 calories per dog. They are high in saturated fat with four grams each, about 20 percent of daily value. Sodium content is also high with values from 390 to 510 mg in each hot dog. http://www.nutritiondata.com/facts-C00001-01c20NB.html (for pork hot dogs)
http://www.calorie-count.com/calories/item/57743.html (for beef hot dogs)
There are many brands of vegetarian hot dogs available and they each have their own taste and texture. Purchase vegetarian hot dogs in most major supermarkets or at health food stores. The frozen varieties are located near the waffles in the freezer section and the canned veggie dogs are usually found in the health food section of large stores. The Yves brand of veggie dogs are located in the produce section of grocery stores.
The following chart compiled by Reed Mangels, PhD, RD, for Vegetarian Journal compares calories, protein, fat and sodium content of a number of veggie dogs.

Vegetarian Hot Dogs Calories Protein Fat Sodium
(gm) (gm) (mg)
SoyBoy Leaner Wiener (1.5 oz) v 55 12 0 140
NewMenu VegiDog (1.5 oz) v 45 9 0 170
Lightlife Smart Dog (1.5 oz) v 45 9 0 230
Yves Veggie Wiener (1.6 oz) v 55 11 0 340
Yves Veggie Chili Dog (1.6 oz) v 50 10 0 360
Yves Jumbo Veggie Dog (2.7 oz) v 90 17 0 570
Lightlife Jumbo (2.7 oz) v 80 16 0 590
Yves Tofu Wiener (1.4 oz) v 45 9 0.5 240
Morningstar Farms Veggie Dog (2 oz) 80 11 0.5 580
LightLife Wonder Dog (1.5 oz) v 60 9 2 230
LightLife Tofu Pup (1.5 oz) org, v 60 9 2.5 140
Zoglo’s Meatless Frank (1.4 oz) 57 6.5 2.6 114
SoyBoy Not Dog (1.5 oz) org, v 95 7 3 200
http://www.vrg.org/journal/vj2000may/2000mayburgers.htm

VEGGIE DOGS
8 vegetarian hot dogs (thaw frozen varieties)
8 whole wheat hot dog buns
Favorite toppings, such as: mustard, catsup, pickle relish, finely chopped onion, shredded low-fat cheese, chopped tomatoes and hot peppers

Heat outdoor grill to medium heat. Grill hot dogs over coals until heated through. Use grill tongs and turn often to prevent sticking. Serve on warm buns with all of your favorite toppings.

Quench Your Thirst and Fight Disease with Tea

23 June, 2007 (11:58) | Healthy Beverages, Vegan Barbecue Recipes | No comments

RECIPES: Tropical Tea, Texas Sun Tea, Iced Tea

By Rae Udy

There are still many questions health researchers are considering about tea. Is green tea better for you than black? Is hot tea better to drink than iced tea? Is tea good for you?
Research at Kings College London, by public health nutritionist Dr. Carrie Ruxton and associates, found clear evidence that drinking three to four cups of green or black tea each day can reduce your risk of heart attack, stroke and some cancers.
Esophageal, prostrate, colon, skin and stomach cancers all responded to teas health-giving properties. Green and oolong teas may help reduce blood pressure problems.
Tea contains fluoride which has bacteria killing properties to help control bad breath. Other health benefits include protection against tooth decay and prevention of plaque build up on teeth.
Green, black and oolong teas contain antioxidants called polyphenols, flavonoids and catechins. These battle free radicals in the body and prevent them from harming healthy cells.
Although green tea has been getting the most publicity, studies report both green and black tea provide equal benefits. Freshly brewed black or green teas have more antioxidants than instant or bottled varieties. Most researchers agree there is no difference between drinking hot or iced tea.
With all the good news about tea there is some bad too. Tea partially reduces the absorption of iron from food. For this reason, avoid drinking tea at mealtime if you are prone to anemia. Adding vitamin C can counteract this negative effect, so be sure to squeeze that lemon slice into your iced tea.
Tropical Tea has something for everybody. Cranberry, pineapple and white grape juice combine with nutritious tea to quench your thirst and provide vitamin C, iron and calcium. This colorful punch in great to serve at picnics and barbecues and floating fresh fruit adds to the fun.
Texas Sun Tea and Iced Tea are refreshing any day of the year but in summer they really hit the spot. Easy to make and costing just pennies, ice tea is always a beverage favorite.
Sources:
www.2basnob.com/health-benefits-of-tea.html
http://news.bbc.co.uk/2/hi/health/5281046.stm

TROPICAL TEA
1 quart boiling water
4 family-size black tea bags ( my favorite is Luzianne )
2 cups cranberry juice
2 cups white grape juice
2 cups pineapple juice
1 orange
1 lemon
Steep tea bags in water for fifteen minutes. Remove tea bags. Pour warm tea into large punch bowl. Add juices and stir to blend. Fill punch bowl with ice cubes. Slice orange and lemon into small slices or wedges and float on top of punch. Serves twelve.

TEXAS SUN TEA
1 gallon cold water
12 small black tea bags or 4 family size tea bags
6 Tablespoons honey or sugar
Fill gallon jar with cold water. Unwrap tea bags and hold strings. Dip tea bags into jar until under water. Hang strings over edge and secure jar lid. Set in direct sun for one hour. Remove tea bags and add honey. Stir well. Keep chilled. Serve over crushed ice with lemon wedges. Serves 12.

ICED TEA
1 pint cold water
3 family-size black or orange pekoe tea bags
6 Tablespoons brown sugar
Place water in a quart jar and place in microwave. Bring to boil, about two minutes. Carefully add unwrapped tea bags and set aside to brew for five minutes. Pour sugar into a half gallon pitcher and fill three-quarters full with cold water. When tea is brewed, remove bags and pour into pitcher. Stir well. Fill tall glasses with ice cubes and squeeze a lemon wedge over top. Pour tea in glasses and serve. Yields one-half gallon to serve eight.

Enjoy a Vegan and Vegetarian Memorial Day Cookout

19 May, 2007 (09:23) | Vegan and Vegetarian Sandwiches, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments

RECIPES: Vegan Eggplant Burgers, Portabella Mushroom 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. These veggie burgers may be the answer.
Eggplant Burgers are spicy, different and delicious. Eggplants are very low in calories with only 110 for a whole eggplant. They are also very low in fat, containing just one gram per serving. 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 )
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 )
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.
Serve these delicious and nutritious vegetarian burgers with lettuce, tomato, pickles, sliced onions, catsup and mustard on warm whole grain buns. Few can resist trying something that tastes so good and is so good for you too.

VEGAN EGGPLANT BURGERS
1 large eggplant
½ (one-half) teaspoon salt
1 teaspoon olive oil
1 Tablespoon lemon pepper
Peel eggplant and cut into rounds about one-half inch thick. Place eggplant slices onto a clean plate and sprinkle lightly with salt. Allow to set at room temperature about fifteen minutes. Use a clean paper towel to dab up droplets of water from eggplant slices. This step reduces bitterness of the eggplant. Brush one side of each eggplant round with olive oil and sprinkle lightly with lemon pepper. Place on prepared grill, putting prepared side down first. Brush top with oil and sprinkle with remaining lemon pepper. Cook on one side until golden brown. Carefully turn using a spatula and cook other side. Serve warm on whole grain buns with all the works. Yields eight to twelve eggplant burgers.

PORTABELLA MUSHROOM BURGERS
4 portabella mushrooms
2 Tablespoons low-fat Italian dressing
Wash mushrooms quickly under cold running water. Dry immediately to prevent sogginess. Divide dressing between mushrooms and brush to cover all surfaces. Preheat grill and place a sheet of aluminum foil on grill surface. Place prepared mushrooms on foil and cook on medium-hot grill with rounded side down. Grill about five to eight minutes and turn carefully to cook other side until mushroom is easily pierced with a fork. Serve on warm buns with all your favorite burger toppings. Yields four.

LENTIL BURGERS
1 cup dry lentils
4 cups cold water
1 small potato, peeled and shredded
1 carrot, peeled and shredded
2 Tablespoons finely chopped onion
2 eggs
Wash lentils and place in a heavy three-quart saucepan. Cover with cold water and bring to boil. Lower heat to simmer uncovered for twenty minutes. When lentils are tender pour into a colander and rinse well with cold water. Drain well. Place back into saucepan and add remaining ingredients. Stir well. Heat a griddle or heavy fry pan over medium-high heat and spray or lightly oil. Using about one-third cup lentil mixture, pour onto hot griddle and form into a four inch burger with the back of a spoon. Cook until very crisp, about three to five minutes. Carefully turn over and cook other side. Remove from pan when burger is crisp on both sides. To cook on grill, brush both sides of each burger with a low-fat barbeque sauce and place on hot prepared grill surface. Turn when well-browned and cook other side. Add a slice of low-fat cheese at this point. Continue cooking until cheese melts and lentil burger is warmed through. Serve hot on prepared buns. Yields eight lentil burgers.

Variety of Potato Salad Are Endless and Delicious

13 May, 2007 (12:44) | Salad and Salad Dressings, Vegan Barbecue Recipes, Vegetarian Lunch Recipes | No comments

RECIPES: Party Potato Salad, Roasted Potato Salad, Potato Salad on a Stick

By Rae Udy
We all know someone who makes the best potato salad and the variety of each one is astounding.These are some of my favorites.
Party Potato Salad replaces the usual high-fat mayonnaise typically found in potato salad with creamy low-fat yogurt. Roasted Potato Salad is different and delicious with additions like whole wheat croutons, cherry tomatoes and cheddar cheese.
Potato Salad on a Stick is a fun and decorative way to serve potato salad and with only 185 calories per stick they are nutritious too.

PARTY POTATO SALAD
8 large potatoes
1 small white onion, chopped fine
4 Tablespoons olive oil
4 Tablespoons cider vinegar
1 cup low-fat yogurt
2 Tablespoons each: sweet pickle relish and mustard
½ (one-half) cup chopped celery
½ (one-half) cup chopped green pepper
12 cherry tomatoes, cut in half
Wash potatoes, but do not peel. Place in large soup pot and cover with cold water. Bring to boil and simmer about 20 minutes or until tender. Drain carefully. Immediately rinse with cold water for five minutes to help loosen skins. Drain and set aside for ten minutes. Peel potatoes (the skin should slip off easily) and cut into cubes into a large salad bowl. Combine warm potatoes, onions, oil and vinegar. Stir well. Cover and chill at least four hours. Fold in yogurt, pickle relish, mustard, celery and green pepper. Pour into serving bowl and garnish with cherry tomatoes. Cover and chill until serving. Yields eight servings.

ROASTED POTATO SALAD

¼ (one-quarter) cup red wine vinegar
2 tablespoons Dijon mustard
4 fresh basil leaves or ¼ (one-quarter) teaspoon dried basil
3 cloves peeled garlic
¼ (one-quarter) cup olive oil
3 pounds small red potatoes
3 tablespoons olive oil
salt and black pepper, if desired
1 cup cherry tomatoes, halved
1 cup whole wheat croutons
4 green onions, chopped
¼ (one-quarter) cup grated cheddar cheese
To make dressing, combine vinegar, mustard, basil and garlic in blender container and blend until smooth. With motor running, on low speed, drizzle in oil until incorporated.Set asided. Heat oven to 350 degrees. If potatoes are not of uniform size, cut larger ones to equal the smaller ones. In bowl, toss potatoes with oil and season with salt and pepper. Place potatoes in a shallow pan and roast, stirring occasionally, about 30 minutes or until tender when pierced with a small sharp knife. Cool completely. In large bowl, toss potatoes with tomatoes, croutons, green onions and cheese. Add dressing and toss again until well coated. Yields eight servings.

POTATO SALAD ON A STICK

4 large potatoes, cut into 1 1/2-inch cubes (one and one-half)
¼ (one-quarter) cup olive oil
¼ (one-quarter cup red wine vinegar
1 clove garlic, finely chopped
1 1/2 teaspoons dried oregano (one and one-half)
1 medium red bell pepper, seeded and cut into 1-inch squares
1 medium green bell pepper, seeded and cut into 1-inch squares
1 medium cucumber, cut into 1-inch pieces
16 cherry onion, cut into 8 wedges
1 cup Feta cheese, crumbled fine
In medium saucepan, add potatoes to two inches boiling water. Return to a boil and reduce heat to medium. Cook, covered, about 12 to 15 minutes or until just tender; drain. In small bowl, combine oil, vinegar, garlic and oregano until blended. In large bowl, combine potatoes, peppers, cucumber, tomatoes and onion. Drizzle with oil and vinegar mixture and toss to coat. Cover and refrigerate one hour. Thread marinated vegetables, dividing equally, onto eight bamboo skewers. Arrange on eight lettuce lined serving plates or large serving platter and top with cheese. Yields eight servings.