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Vegan Main Dish

Sugar Snap Peas Signal Spring Is Here

21 April, 2010 (14:20) | Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Sugar Snap Peas and Bow Tie Pasta, Sugar Snap Peas with Brown Rice, Oriental Noodles and Sugar Snap Peas

By Rae Udy

Sugar snap peas signal Spring is here. These crisp whole peas are great served fresh in salads, lightly steamed with a little lemon juice as a side dish or added to a stir-fry rice or grain main dish.
As part of the bean or legume family, sugar snap peas are protein-rich with almost six grams per cup. One cup of boiled sugar snap peas contain just 67 almost fat-free calories.
Fresh sugar snap peas or snow peas are a very good source of vitamin K. This vitamin is important for maintaining bone health. They are also a great source of folic acid and vitamin B6 to help fight osteoporosis and provide iron and vitamin C to help maintain your immune system.
Sugar snap peas look different than garden green peas. They are flat and the whole pod is edible. Small snap peas are more tender and sweeter than older, large pods. Snap off each end to remove stems before eating.
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=55

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The Irish and Potatoes Go Together for Vegetarians

18 March, 2010 (15:28) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Holiday Menus, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish | 1 comment


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RECIPES: Grandma Toots’ New Potatoes and Button Mushrooms, Spicy Baked Potato Skins and Tater Options, Fresh Potato Nachos For One

By Rae Udy

Today is St. Patrick’s Day and a great day to remember all things Irish, and there isn’t anything more Irish than potatoes.
There aren’t many foods that can claim a historical event started with them, but the potato can. In 1845, a blight ruined most of the potato crop in Ireland causing the Irish Potato Famine and the death of 750,000.
Today, potatoes are the number one vegetable crop in the world and Americans eat more potatoes, pound for pound, than any other vegetable.
Potatoes are a very good source of vitamin C with over 26 percent daily value. They are also a good source of B vitamins, potassium, manganese and dietary fiber. One medium baked potato has about 130 calories and is almost fat-free.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl

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Potassium Rich Vegetarian Foods Help Fight Stroke and Heart Disease

15 March, 2010 (12:25) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Spinach Pesto and Spaghetti, Sweet and Spicy Roasted Potatoes, Banana Fritters

By Rae Udy

Can eating foods high in potassium help lower your risk of stroke or heart disease?
According to Italian researchers, loading up on potassium-rich foods like leafy greens, bananas and potatoes, may reduce the risk of stroke by 19 percent and coronary heart disease by eight percent.
The analysis was based on 10 studies published between 1966 and 2009 and included almost 280,000 adults. There were over 5,500 strokes and almost 3,100 coronary heart disease events during the follow-up period ranging from five to 19 years.
The findings support global recommendations to increase consumption of potassium-rich foods in order to prevent vascular disease, said De. Pasquale Strazzullo, of the University of Naples.
Other foods high in potassium are soybeans, apricots, avocados, non-fat yogurt, prune juice and dried beans and peas.
Potassium-rich leafy greens are hidden in the sauce of Spinach Pesto and Spaghetti. One serving provides seven percent daily value needed for potassium, 11 grams of protein and 60 percent of vitamin A.
Sweet and Spicy Roasted Potatoes adds 30 percent more potassium in a simple to make dish. This tasty side dish is high in vitamin C with 61 percent and iron with 13 percent.
Everyone will love Banana Fritters and this easy dessert is rich in B vitamins and potassium with 12 percent.
http://www.nlm.nih.gov/medlineplus/news/fullstory_95962.html

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Vegetarian Recipes for the Crock Pot

20 January, 2010 (12:41) | Vegan Main Dish, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | 1 comment


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RECIPES: Crock of Low Fat Creamy Spinach Dip, Crock Pot Boston Baked Beans, Peach Crock Pot Crumble

By Rae Udy

In the 1950’s, a Chicago company created the first slow cooker. Naxon Utilities Corporation called it the Beanery All Purpose Cooker and it was designed to help people cook baked beans. A simple ceramic pot fitted inside a metal pan with heating elements around the inside helped maintain a low temperature for many hours.
In 1970 Rival bought the Beanery and it was reinvented as the Crock Pot and cooking has never been the same. Crocks Pots now come in many sizes from one to seven quarts.
http://ezinearticles.com/?The-History-of-the-Crock-Pot-Yesterday,-Today-and-Beyond&id=3170417
http://en.wikipedia.org/wiki/Slow_cooker
http://www.ehow.com/about_4570273_electric-crockpots.html
What started as an invention to help cook beans, the Crock Pot is now used to create dishes from appetizers to desserts.
This easy recipe for Crock of Low-fat Creamy Spinach Dip is best for a small crock pot. Ready in about an hour and a half without watching and stirring, this creamy dip is great served with crunchy fresh vegetables.
Boston Bakes Beans were made for the Crock Pot because the pot was invented for cooking beans, but there is a warning about cooking beans in a slow cooker.
According to the US Food and Drug Administration, some raw beans like red kidney, can become toxic when cooked at low temperatures. To avoid illness, soak raw beans for five hours in water, drain thoroughly, then boil for at least 10 minutes in fresh water before using in Crock Pot recipes.
http://www.fda.gov/Food/FoodSafety/FoodborneIllness/FoodborneIllnessFoodbornePathogensNaturalToxins/BadBugBook/ucm071092.htm
Under # 11. Education and Background Resources
Desserts are also easily adapted to the Crock Pot. Peach Crock Pot Crumble takes advantage of canned fruit to create a delicious and nutritious treat without any fuss.

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January is National Hot Tea Month

16 January, 2010 (16:34) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Winter Vegetable Tea Skillet, Tomato Tea Soup, Southworth’s Tea Cake

By Rae Udy

January is always a cold month, but this year its a record freeze breaker. Stay warm this month because it is National Hot Tea Month. http://library.thinkquest.org/2886/foo.htm
Laboratory studies suggest green tea may help protect against or slow the growth of certain cancers, including breast, stomach and skin cancers, but more results are needed to support a definite claim.
Evidence does suggest the use of green tea improves mental alertness and there are ongoing studies to learn if tea can have any effect against other cancers, diabetes and heart disease.
http://nccam.nih.gov/health/greentea/

Brewing up a cup of hot tea is always a satisfying beverage, especially in cold January, but cooking and baking with tea is also easy.
Winter Vegetable Tea Skillet and Tomato Tea Soup are two main dish recipes taking advantage of the goodness of hot tea.
My friend Sheryl Southworth of Twin Falls, Idaho, and her daughters made Southworth’s Tea Cake for a birthday party over thirty years ago. This is not your light and fluffy, out of the box birthday cake. Packed with nutrition and great taste, this cake is moist and naturally sweet.

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Bring Good Luck to the New Year with Healthy Food

4 January, 2010 (13:00) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Easy Hoppin’ John, Spicy Coleslaw, Tex-Mex Cornbread

By Rae Udy

Do you plan to ‘eat your luck’ for the new year? Its easier than you think and tasty and good for you too. Many of the luck bringing foods are round or ring shaped because this signifies the old year has been completed.
Black-eyed peas are an important part of our new year tradition. Throughout the South, African Americans in the 18th and 19th centuries feasted on Hoppin’ John on New Year’s day to bring good luck and greens to bring prosperity. According to the foodtimeline.org website, children in the family would hop around the table before the family sat down to eat this lucky new year dish.
http://www.foodtimeline.org/newyear.html
Black-eyed peas are high in protein, 13 grams per cup, and are fat-free. One serving provides 45 percent daily value for dietary fiber, 90 percent folate, and 25 percent iron. Often a silver coin or lucky trinket was buried in the pot of black-eyed peas for added good luck for the person who found it.
http://www.nutrientfacts.com/FoodPages/nutritionfacts/nutritionfacts_blackeyed_peas.htm
Greens and cabbage guarantee luck and money for the coming year by represented the green of dollars. Parsley was often included in new years dishes because it was thought to ward off evil spirits.
Cabbage is very low in calories, a whole head contains only 220, and has no saturated fat or cholesterol. Cabbage is also a great source of calcium, iron and B vitamins.
http://www.nutrientfacts.com/searchfood.exe?keyword=Cabbage+Common+Raw&var=5
Wishing you all a prosperous and healthy New Year.

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Medical Benefits Abound in Cranberries

22 December, 2009 (07:42) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Main Dish | No comments


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RECIPES: Cranberry Applesauce, Cranberry Wild Rice, Holiday Fruit Cookies

By Rae Udy

Cranberries are the neglected cousin of the blueberry. We have all heard the buzz about the bountiful medical benefits of blueberries, but cranberries are a super food too.
Since the 1980’s cranberry juice has been known to have anti-bacterial properties that improve urinary tract health. No other juice, not even blueberry, is known to have that ability.
Cranberries outrank all fruits and vegetables, except the blueberry, in disease-fighting antioxidants.
Although results are preliminary, compounds in cranberries may prove to be a potent cancer fighter and ongoing research continues to suggest that cranberries may offer a natural defense against atherosclerosis, heart disease and dental problems.
http://nccam.nih.gov/health/cranberry/
http://health.learninginfo.org/cranberries.htm
Packed with nutrition, one cup of cranberries contains only 51 calories and they are almost fat-free with .1 gram of total fat. They are cholesterol and sodium-free and provide 20 percent daily dietary fiber.
http://caloriecount.about.com/calories-cranberries-i9078
Fresh cranberries are available during the fall harvest season from September to December. Choose round, plump cranberries with smooth, firm bright red skin. Don’t wash the cranberries until just before using them. They will keep fresh in the fridge for one month.
Buy extra bags of fresh cranberries when they are available because they freeze well and you will have delicious cranberries all year round. Keep cranberries in their original bag and place in a freezer bag. They will keep in the freezer for nine months. When you are ready to use them, let the thaw slightly and use in any of the following recipes.

http://74.125.95.132/search?q=cache:uHFt8iTM3GQJ:www.doh.wa.gov/cfh/SNAP-ed/publications/Cranberries.doc+nutrition+benefits+of+cranberries&cd=59&hl=en&ct=clnk&gl=us&client=firefox-a

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Peanut Butter Lovers Get Ready To Celebrate

15 November, 2009 (08:53) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Microwave Roasted Peanuts, Blender Peanut Butter, Asian Noodles with Peanut Butter Sauce, Peanut Butter Snack Mix

By Rae Udy

November is Peanut Butter Lovers Month and time to celebrate one of America’s favorite foods.
Americans eat three pounds of peanut butter per person every year and one acre of peanuts will make 30,000 peanut butter sandwiches. If you have a child in the house you know peanut butter is considered a staple for sandwiches and is found in about 75 percent of homes.
One peanut butter and jelly sandwich provides 18 percent of the daily value needed of folate, the naturally occurring form of the B vitamin folic acid, recommended for the reduction of birth defects and lowered heart disease risk.
http://www.peanutbutterlovers.com/nutrition/folic_acid.html

A two tablespoon serving of peanut butter contains 190 calories, eight grams of protein and eight percent dietary fiber. Peanut butter is naturally cholesterol free and low in saturated fat. It is also a great source of vitamin E and provides 22 percent daily value and 24 percent for Niacin.
http://www.peanutbutterlovers.com/nutrition/nuttable.html

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Can Your Diet Help Fight Breast Cancer? Soy Foods May Help!

15 November, 2009 (08:39) | Healthy Beverages, Soy Substitutes, Vegan and Vegetarian Side Dishes, Vegan Breakfasts, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Kids Recipes, Vegetarian Main Dish | No comments


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RECIPES: Soy Nuts, Sweet and Sour Soy Stir Fry, Super Soy Shake,

By Rae Udy

The National Breast Cancer Awareness Month celebrates its 25th anniversary this year. The NBCAM organization is a partnership of national public service organizations, professional medical associations and government agencies working together to promote awareness, share information and provide access to more screening of breast cancer.
http://www.nbcam.org/about_nbcam.cfm
Is there a link between what we eat and breast cancer? Women who eat a diet of high fat foods could be doubling their risk according to scientists funded by the Medical Research Council and Cancer Research UK.
The research show women who eat more than 90 grams of fat per day had twice the risk of breast cancer than those who eat less than 40 grams a day. More than 13,000 women ages 45 to 77 took part in the European Prospective Investigation of Cancer and Nutrition study.
The lead researcher, Dr. Sheila Bingham said, “Our study shows there is an emerging link between eating too much fatty food and increasing the risk of breast cancer. The effect seems to be related particularly to saturated fat found mostly in high fat milk, butter, meat and some cereals such as biscuits and cakes.”
The US Nurses’ Health study involving more than 90,000 women also found women who eat lots of red meat and full-fat dairy products such as cheese are raising their breast cancer risk.
http://www.dailymail.co.uk/health/article-189048/Fatty-diet-link-breast-cancer.html

Italian researchers reported a macrobiotic diet could substantially reduce hormonal levels associated with higher risk of breast cancer. Known as the DIANA (Diet and Androgens) Trial, the study was conducted by the National Tumor Institute in Milan and divided women into two groups. The control group continue eating as they usually did and the intervention group of women shifted from animal to vegetable sources. They also reduced their meat consumption from daily to one or two times a week, dairy was halved, and butter virtually eliminated. Soy products were consumed on average 1.7 times daily and sea vegetables used every other day. Brown rice and other whole grains were consumed 2.5 times per day compared to 0.5 times by controls, and intake of legumes, cruciferous vegetables, and berries were 4-8 times higher.
Total cholesterol decreased from 240 to 206 mg compared to 230 in the control group. The intervention group lost more weight and underwent significant improvements in the five major hormonal and metabolic values associated with breast cancer risk.
The researchers concluded that a dietary strategy that combines lowered total fat intake with increased intake of dietary fibers from cereals, legumes, and vegetables could reduce risk of breast cancer. http://www.macrobiotics.nl/library/breast_cancer.html

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October is Vegetarian Awareness Month

25 September, 2009 (11:28) | Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Lentil Burgers, Whole Wheat Better Batter Buns

By Rae Udy

Tomorrow is World Vegetarian Day and the official kick-off of Vegetarian Awareness Month in October.
In 1977, the first World Vegetarian Day was founded on Oct. 1 by the North American Vegetarian Society to bring awareness that what we eat as individuals impacts the well being of ourselves and others, as well as the animals and the planet.
http://www.worldvegetarianday.org/
According to the NAVS, there are many ways to join the vegetarian celebration. Try eating meat-free for tomorrow, learn more about the many health benefits associated with a vegetarian diet, order a meatless option at your favorite restaurant or host a meal or vegetarian potluck party at your home.
http://www.worldvegetarianday.org/nonvegetarians/
It has never been easier to eat vegetarian. There are hundreds of vegetarian entrée’s in your supermarket and health food stores. Frozen veggie burgers are a fun and delicious way to try a vegetarian meal. They are usually located near the frozen waffles in most supermarkets. There are dozens of varieties and each taste different. My family like MorningStar Farms Grillers, but my favorite is Garden Burger Originals.
There are also vegetarian chic patties, meat balls, hot dogs, roasts, lunch meats made from whole grains, beans and vegetables. If you are watching salt intake you may have to read labels because some of these frozen meatless ‘meats’ are high in sodium content.
My favorite vegetarian recipe is from my mother-in-law, Grace. Lentil Burgers are very easy to make and so inexpensive. I make a large batch and freeze burgers in individual packages in sealed plastic bags or foil. These can be warmed in the microwave or oven for a delicious burger in a flash. Break up burgers to add to casseroles, spaghetti sauce or top pizzas.

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