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Vegetable Dips

March 28, 2011 By Leave a Comment
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Raw vegetables are always better with something on them; however, most of what you can possibly put on top of raw vegetables are generally high in fat and remove the diet function. Here are some lighter ideas for dipping veggies…

Light Cream Cheese and Light Sour Cream

Depending on the brand, most light cream cheese and sour cream contains about 2 to 5 grams of fat, but they also usually come with a little Vitamin A, Calcium, and protein. While by itself, each make a decent vegetable dip, you can also spice it up by adding vegetables to it. For instance, sour cream, artichoke hearts, light mozzarella cheese, a little garlic and onion make a great artichoke dip you can serve warm. A little chopped cranberries and blueberries mixed into cream cheese might add a little sweeter taste for raw broccoli.

Organic Greek Yogurt

High in Potassium, Protein, and Calcium, Organic Greek Yogurt is generally the best of all the yogurts available, and the plain yogurt can often be a great substitute for mayonnaise. So imagine some of your favorite dips that call for mayonnaise and use yogurt instead (such as Ranch). In addition, some of the flavored yogurts might be a delicious dip of themselves for fruits and certain vegetables (such as dipping carrots into honey flavored yogurt seasoned with a little brown sugar).

1% Milk Fat Cottage Cheese

High in calcium and protein, cottage cheese also offers a little Vitamin A and Iron as well as taste. You can add some peppers, onion, tomatoes, and lime juice, or you can focus on seasonings.  It’s also tasty in spinach and artichoke dips (which is really good on celery).

Filed Under: Nutrition Tagged With: , ,

Vegetarian Sandwiches

March 24, 2011 By Leave a Comment
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From cheeseburgers to Philly Cheese steaks to a simple Bologna sandwich, the majority of your popular sandwiches contain some meat leaving grilled cheese and Peanut Butter and Jelly as meatless popular choices. So, if you are vegetarian and love sandwiches, you have to get a little creative. Sandwiches are mainly comprised of two main components: the crust and the “meat.”

For the crust, most people use bread. You don’t have to use bread. You can use many types of breads and obvious sandwich choices like croissants, submarines, flat bread, pita wraps, bagels, English muffins, etc. You can also get creative and use Fried Plantains, cut length-wise and deep fried until lightly browned and seasoned for taste. You can also use pancakes and waffles, potatoes, or even make sweet sandwiches out of cake or blueberry muffins. The sky’s the limit with your choice; however, some can make for a messy sandwich.

As for the meat, the substance of the sandwich, you don’t have to actually use meat. Popular options include vegetarian burgers, different cheeses and vegetables, and then of course, peanut butter. But, you don’t have to stop there. You can mix rice and cheese and a little sauce with seasonings to create a vegetarian Sloppy Joe. Most people dip bread into spinach and artichoke dip, so why not turn that into a sandwich? For breakfast, you could slice some seedless watermelon and remove the rind (unless you usually eat the rind), slap that between two waffles, and top with a fruity salsa you made with chopped strawberries and kiwi and some honey.

Filed Under: Nutrition Tagged With: , ,

Vegetarian Options for a Wedding

March 21, 2011 By Leave a Comment

If you are planning a wedding, you may have wondered about the menu for the reception. Should you include vegetarian options? How many will you need? As these questions are approached, there are some tips that you can consider for your wedding.

From the diamonds on the rings to the choices on the reception menu, try not to be too worried over the details – whether important or not. Vegetarian dishes may seem like a tough task, but there are mainstream options that will integrate quite well and appeal to any person, vegetarian or not.

It is practical and necessary to include at least a few options for vegetarian guests at a wedding reception. While a full-scale vegetarian menu is not needed, chances are that there will be some vegetarians at your wedding. Don’t worry about integrating these options in the menu, however.

Vegetarian options can be integrated into the menu quite easily. Soups and salads are perfect appetizers at a wedding, for instance. A pasta dish for an entree as a choice is a mainstream menu option at any wedding – and one that doesn’t need meat in the dish. As easy as some of these choices are, you arguably don’t even need a “vegetarian menu” so to speak, just choices on the menu that will be perfect for vegetarians.

A couple of vegetarian options for each course is acceptable for the reception menu. Pasta dishes, soups and salads, and pizza (as an appetizer) are all perfect examples. You can easily include some of these into your wedding.

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Creative Foods Inspired by Your Kitchen Cabinets

March 20, 2011 By Leave a Comment

Ever have those evenings where you really don’t want to go to the store just to get the 2 ingredients you are missing from a recipe? Unless you are Old Mother Hubbard and your cupboards are truly bare, here are some food ideas to get you started creating recipes based on what you do have.

Lasagna

The popular recipe for lasagna calls for lasagna noodles, ground beef, ricotta cheese, marinara sauce, and the likes; however, not all lasagna has to be the same. Many vegetable lasagna recipes exist in addition to Mexican/Taco Lasagnas. The true basic recipe for lasagna is lasagna noodles, some sort of sauce, and some cheese to hold it all together, and the cheese is optional. For a sauce, you may decide to mix some taco seasoning with rice and corn and a little sour cream and mix it together, and seal the deal with some cheddar jack.  No lasagna noodles? No fear, you can then consider the next option, casseroles.

Casseroles

The basic concept of a casserole is to throw a bunch of food into a pan and bake it. You can do chicken and noodles and vegetables inspired by some chicken noodle soups, or you can mix rice, fruit, and some pudding. Don’t forget to try to create a crispy topping like bread crumbs, crackers, or cereal.

Rice

The basic recipe for rice (and not the minute kind) is to use two parts liquid to one part rice, and add a little salt and butter. You don’t have to use water as a liquid, and you are allowed to add things like black eyed peas, beans, vegetables, fruits, seasonings, etc. It’s best to stick all ingredients in the pot and then bring to a boil, cover, and simmer 20 minutes.

Filed Under: Lifestyle Tagged With: , ,

Cranberries: The Super Fruit

March 16, 2011 By Leave a Comment
Cranberries, as well as other berries and frui...

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Cranberries are most commonly known for their ability to prevent urinary tract infections as they make it difficult for bacteria to stick to your mouth, stomach, and urinary tract. They also contain Vitamin A (great for eye sight), Vitamin C (immune power), and Vitamin K (good for the blood) as well as antioxidants which are suggested to be healthy for the heart and immune system and could possibly reduce the risk of cancer.

Cranberries are often consumed in fruit juices, sauces and jellies, as well as used in many desserts, cereals, breads, and scones. Dried cranberries are often used in trail mixes, but some of the vitamins are reduced in the drying process, especially if sugars are added for taste. The bulk of cranberry related sales are more attributed to the sauces and juices than the actual fruit; however, if you are trying to buy or use cranberries, you want them to be red, plump, and they should bounce. If you are drinking cranberry juice to help prevent urinary tract infections, you will want to find a juice that doesn’t use sucralose (Splenda) because that feeds the bacteria that cause UTIs.

Here are some other uses for cranberries…

Add to your salad – house salad, chicken salad, potato salad – and your vegetable sides like green beans, corn, spinach, squash…

Mix it in wild rice

You can mix it with fruit in pies like a Cranberry Apple Pie as well as gelatin molds like Cranberry Pineapple

Cheesecake, pancakes, and waffles (either as a topping or mixed in)

Ice cream topping

Salsas (such as cranberry, pineapple, cilantro, green pepper, jalapeno pepper, and onion)

Decorations to dishes and cakes

Wet down the berry (with water or orange juice) and coat with sugar

The best advice on the net: Add cranberries to your favorite recipe

Filed Under: Organic Food Tagged With: , ,

Benefits of Watermelon

March 9, 2011 By Leave a Comment
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As one of the cheaper fruits one can purchase, watermelon is also incredibly healthy. Here are some of the awesome things, some of which are difficult to pronounce, that are found in watermelon.

Lycopene

Recent studies suggest watermelon may have the highest amounts of lycopene over any other fruit or vegetable (including tomatoes). Lycopene is what gives color to the fruit and vegetables, and studies suggest it may have anti-oxidant qualities such as prevention of certain cancers.

Arginine and Citrulline

These are two nutrients found in watermelon that helps promote cardiovascular health by increasing nitric oxide and thereby relaxing blood vessels. Experts believe this may be beneficial to help treat angina, high blood pressure, obesity, type2 diabetes, and erectile dysfunction. Citrulline can be mostly found in the rind of the watermelon, the part nobody really eats, but the fruit itself does contain it as well.

Vitamin A

Watermelon contains Beta Carotene that is converted by the body into Vitamin A, which promotes good eye sight and helps neutralize free radicals.

Vitamin C

Vitamin C can promote healthy arteries and reduce the risk of high blood pressure. In addition, Vitamin C can help prevent colds and boost the immune system. It’s also great for gums, allergies, skin, and decreasing blood sugar.

Vitamin B6

Some studies suggest Vitamin B6 can reduce the risk of heart disease, morning sickness, depression, and PMS. It also helps break down proteins and create antibodies. It is considered safe if taken from food sources; however, supplements can cause some negative side effects.

Thiamine

A B-Vitamin that helps metabolize carbs into energy, Thiamine also is great brain food helping improve memory and reduce depression. Thiamine deficiencies can cause fatigue, weight loss, irritability, and other negative symptoms.

Potassium

An electrolyte that benefits the heart and bones, Potassium helps balance the body’s PH and can help prevent muscle spasms.

Magnesium

Every part of the body needs magnesium. It’s also a natural muscle relaxer and laxative. Teamed up with Vitamin B6, it can help reduce symptoms of PMS.

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Cooking with Plantains

March 7, 2011 By Leave a Comment

If you are looking to diversify your side dishes beyond the potatoes and rice, plantains offer a little variety.  Plantains are pretty much bananas, but they are bigger and not as sweet.  Like bananas, when they are green, they are less sweet than when they ripen to a yellow and black.  They are pretty popular in tropical environments such as Puerto Rico. While many different recipes exist for cooking with plantains, here’s a couple popular uses….

Tostones (pronounced like toe stone ays) is a delicious side dish or appetizer using plantains at their green phase.  You peel it, slice it like you would a banana for a bowl of Cheerios, and then deep fry the slices.  When they start to float (maybe a minute), take them out, and then smash each piece flat.  Re-fry until it starts to brown. Season with some salt. A great dipping sauce is the Puerto Rican condiment Mayoketchup.  Simply mix two parts mayonnaise to one part ketchup and a little garlic.

You can take Tostones one step further and create Mofongo.  Popular in Puerto Rico, Mofongo is pretty much tostones, garlic butter, and a meat like pork or shrimp mashed together resulting in a look similar to lumpy mashed potatoes. You can use any meat or vegetable or any combination that sounds appealing. Just line a mortar with a seasoned buttery spread (like garlic and butter), add 3 parts warm tostones to one part meat/vegetables (cooked if meat, and cooked or uncooked if vegetables is up to you, and cut up in small bite sized pieces), and then mash it together with a pestle. It does cool quickly, and is best if not re-heated.

If your plantains turned a yellow black color on you, you can make a Mexican dessert. Slice them long ways and then in half and fry until browned on all sides.  Sprinkle some Cinnamon and sugar on them, and maybe even top with some Sweetened Condensed Milk and Whipped Topping. You can also add other fruits like strawberries, raspberries, and blackberries.

Filed Under: International Cuisine Tagged With: , ,

Options for Vegetarians With big Appetite’s

February 28, 2011 By Leave a Comment
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One of the common misconceptions is that people who eat vegan and vegetarian have small appetites and are often skinny. This is very much no the truth and in fact many of the worlds top athletes credit there, no meat and dairy diet to the success they have achieved. Whereas vegetarian and vegan food may have been hard to come by 10 years ago, it is a staple of many American diets these days. The key when eating vegan an vegetarian is to first be open to knew things and second to understand that there are plenty of foods in the vegetarian field for people who like to eat. Here are some of those options.

Options for Vegetarians With big Appetites

1. Potatoes and Rice- Potatoes and rice are great starches for the body. They can help to maintain a persons weight and fill them up. Potatoes can found in the form of Idaho potatoes, yozuka or Japanese potatoes, and sweet potatoes. With so man different kinds of potatoes a person can realistically eat a different potato every night and be full.

2. Eggplant- Eggplant is a main staple in many vegan and vegetarian diet. It can be paired with virtually any other foods and is a great source of vitamins and nutrients. As well, eggplant are normally large in size and provide a great meal for bigger sized vegan eaters.

3. Tofu- Tofu is another main staple of the vegetarian and vegan diet. Tofu provides the consumer with lot’s of protein to keep energy levels up and is very filling and appetizing. Tofu can be made to taste like almost anything.

For people with big appetites, do not fear because the vegetarian and vegan menu offers food for people of all sizes.

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The Benefits of Tofurkey

February 23, 2011 By Leave a Comment

Many people in the world have never tried or even heard of tofu. Even less people have heard of a tofurkey. A tofurkey is an excellent addition or substitution on thanksgiving. A tofurky is a turkey made out of tofu. Molds can be bought or even hand molding is appropriate. The tofu is bout and molded into a giant turkey and the center can even be hollowed out to cook stuffing inside. After the tofurkey is shaped then the mold goes into the oven. Turkey gravy and any other kind of seasoning can be added to make the tofurkey taste exactly like a turkey. A tofurkey is a great substitute for people who don’t eat meat, or people looking for a less filling, healthier celebratory meal. Here are some of the benefits of Tofurkey’s.

Benefits of Tofurkey’s

1. Healthy- The greatest benefit of a tofurkey is how healthy it is. Tofurkey is not only a great source of protein, but it also is easily digested by the body and contains little to no fat. This means that all the fat and triptiphan that is found in turkey is not eaten when consuming a tofurkey.

2. Simple- One of the biggest hassles to making a celebratory lunch or dinner is that it takes forever. Sometimes preparing, cooking, and carving a turkey can take hours. However, tofurkey takes no longer than an hour to cook and even less time to prepare it. A tofurkey is great for people who don’t have the time or simply don’t want to slave in the kitchen all day.

Tofurkey’s are the healthy Thanksgiving feast of the future. They are easy to make, and even easier to clean up. Try and make one, you’ll see how good and easy it is.


Filed Under: Nutrition Tagged With: ,

Vegetarian Cooking Ideas

February 21, 2011 By Leave a Comment

These days having a dinner party means knowing what your guests eat. Before 15 or 20 years ago the host made food and every one ate it. Now, with more and more people omitting things from their diets it has become increasingly more important that dinner hosts understand what there guests will and will not eat. For those carnivores who are having that next dinner party, knowing a few vegetarian or vegan dish ideas will save the embarrassment of having someone not be able to eat or have to explain that they don’t eat meat. Remember these days not every one the same things.

Vegetarian Cooking Ideas

1. Salads- A cook cannot go wrong with a salad. How many times at restaurant has somebody heard a customer say, “oh, I’ll just have a salad.” Having a salad available for dinner guests will ensure that if there are any vegan or vegetarian guests that they won’t be left out.

2. Tofu- Tofu is the modern day everything kind of food. Tofu can go with just about any sauce on any dish and taste just fine. It can be served cold or warm and can even be disguised to taste like most other foods. Tofu is something that most vegetarians and vegans like and is an excellent source of protein and other nutrients. Tofu can even be made into a turkey or tofurkey.

3. Eggplant- Eggplant is excellent dish that can be made in several ways. It is starchy and filling so guests will enjoy it and has an excellent texture. Cooked eggplant or baked eggplant is the best way to prepare it, but having some baked eggplant handy can ensure that no one will be left at the table not eating.

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