{"id":166,"date":"2007-05-06T19:24:03","date_gmt":"2007-05-07T00:24:03","guid":{"rendered":"https:\/\/raeudy.com\/?p=166"},"modified":"2007-09-01T17:15:18","modified_gmt":"2007-09-01T22:15:18","slug":"vegan-and-vegetarian-information-on-usda-site","status":"publish","type":"post","link":"https:\/\/raeudy.com\/?p=166","title":{"rendered":"Vegan and Vegetarian Information On USDA Site"},"content":{"rendered":"<p><strong>RECIPE: Vegetarian Lasagna <\/strong><\/p>\n<p>By Rae Udy<\/p>\n<p><strong> Have you ever wondered how many calories you eat on any given day?  There is a quick and easy way to find out. <\/strong><br \/>\nThe United States Department of Agriculture has started a free online service at <a href=\"http:\/\/www.MyPyramidTracker.gov\">www.MyPyramidTracker.gov<\/a> to help you itemize and manage your diet and fitness goals.<br \/>\n<strong>This informative online program can keep a record of your daily diet information and exercise progress for up to one year. MyPyramid customizes eating plans with the foods right for you and your body type. The Tracker feature offers a detailed assessment of not only your food intake but your physical activity as well.<\/strong><br \/>\nSubjects include a section designed for children to learn more about healthful foods and exercise through games and projects. Inside The Pyramid gives more detailed information about each food group, including how much is needed and tips on making wise choices.<br \/>\n<strong>The guidelines also offer many vegetarian food options. According to the USDA, \u00e2\u20ac\u0153Vegetarian diets can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs.\u00e2\u20ac\u009d Nutrients that vegetarians may need to concentrate on include protein, vitamin B 12, iron, calcium and zinc.<\/strong><br \/>\nFollow the food group recommendations listed in the program guide for your age, sex, and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy.<br \/>\n<strong> The Pyramid plan includes some delicious vegetarian menu suggestions. For barbecues, try veggie or garden burgers, soy hot dogs, marinated tofu and veggie kabobs. Make bean burgers, lentil burgers, or barbecued falafel stuffed in pita halves and warm on the grill. <\/strong><br \/>\nMexican menus can include a wide variety of vegetarian foods like bean burritos, soy tacos or spinach enchiladas. If you are favoring Chinese food tonight try a vegetarian main dish like tofu-vegetable stir fry or vegetable fried rice.<br \/>\n<strong> Go Italian with pasta primavera or pasta with marinara or pesto sauce, a veggie pizza or vegetable lasagna. This easy-to-make lasagna recipe includes just 220 calories in each generous serving and contains 15 grams of protein. <\/strong><\/p>\n<p>VEGETARIAN LASAGNA<br \/>\n1 tablespoon olive oil<br \/>\n8 green onions, chopped with tops<br \/>\n\u00c2\u00bd (one-half) teaspoon salt<br \/>\n1 cup sliced fresh mushrooms<br \/>\n2 cups vegetarian spaghetti sauce<br \/>\n1 small package firm tofu<br \/>\n1 package frozen chopped spinach, defrosted and drained<br \/>\n1 egg<br \/>\n\u00c2\u00bd (one-half) teaspoon garlic powder<br \/>\n\u00c2\u00bd (one-half) teaspoon oregano<br \/>\n1 small package uncooked whole wheat or soy lasagna noodles<br \/>\n1 cup low-fat shredded Mozzarella cheese<br \/>\nPreheat oven to 350 degrees and lightly oil a nine by thirteen inch baking pan. In a saucepan, heat oil and cook green onions and mushrooms until tender. Add spaghetti sauce and set aside. Combine tofu, spinach, egg and spices and mix well. In baking dish, pour one-half of the spaghetti sauce mixture and follow with one-half of the uncooked noodles. Spread the tofu mixture noodle layer then sprinkle with remaining noodles. Top evenly with remaining sauce. Cover pan of lasagna with aluminum foil. Bake for 45 minutes. Remove foil and top with cheese. Bake, uncovered, an additional 15 minutes. Allow to stand 10 minutes before serving. Yields eight servings.<\/p>","protected":false},"excerpt":{"rendered":"<p>RECIPE: Vegetarian Lasagna By Rae Udy Have you ever wondered how many calories you eat on any given day? There is a quick and easy way to find out. The United States Department of Agriculture has started a free online service at www.MyPyramidTracker.gov to help you itemize and manage your diet and fitness goals. This [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32,4,9,12,14],"tags":[],"class_list":["post-166","post","type-post","status-publish","format-standard","hentry","category-blog","category-vegan-barbecue-recipes","category-vegan-main-dish","category-vegetarian-kids-recipes","category-vegetarian-main-dish"],"_links":{"self":[{"href":"https:\/\/raeudy.com\/index.php?rest_route=\/wp\/v2\/posts\/166","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/raeudy.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/raeudy.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/raeudy.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/raeudy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=166"}],"version-history":[{"count":0,"href":"https:\/\/raeudy.com\/index.php?rest_route=\/wp\/v2\/posts\/166\/revisions"}],"wp:attachment":[{"href":"https:\/\/raeudy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=166"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/raeudy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=166"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/raeudy.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=166"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}