Vegetarian Cooking And Living Made Easy

Monday, April 25, 2011

Recipe for a Healthy Life

Author: Leah R. Williams

Experts say there are two basic categories of foods that can be seen as nutritious food that help keep off the pounds. Which are the fruits and vegetables and nutrients that give our bodies that resistance? If fruits and vegetables are the "food group nutrients that help "keep-it-off", does fiber play in the maintenance of super-nutrients?  Protein is another super-nutrient. It has become more scientifically accepted that protein may help reduce appetite. The protein also provides little resistance and can increase metabolism in the process. But it is imperative that you choose your proteins wisely, because like all other foods, if you eat more than your body needs, it will appear in the scale as a gain rather than a loss.

If you're trying to lose weight, eating fresh food is vital to plan for weight loss. Also, eating fruits and vegetables help hair, skin and teeth stay attractive and healthy. And when you think about it, fruits and vegetables are the original "go to" food. It's easy to grasp and orange, apple, banana, grapes, or quickly throw together a little salad vegetables' to get to work. So, when you are looking for a balanced, healthy, reliable snack does not take the bottles unless it is plain water. Go for the food!

Many of the supplements available today use fillers and binders to hold them together, and coatings, and the same tablets. These are products the body does not need or use. Some people find that they are allergic to dyes and fillers used in vitamin pills. Since the body uses fiber, this binds the fruits and vegetables. Often the "skin" and vegetables, including potatoes, is a nutritious part. Also, some vitamins and minerals can upset the stomach for various reasons including the body's particular acid balance in the stomach.  So when I'm even more the next day. In many cases, combining supplements can counteract their effectiveness and can cause stomach upset, when it comes to taste and smell of some supplements. On the other hand, a variety of fruits and vegetables can enhance and improve the flavor of a nutritious meal and aid in the digestion.

Supplements are also difficult for our body to break down and use, it is difficult to get the full punch of vitamins and minerals they contain. Conversely, for many consumers of foods rich in nutrients provide a much better metabolic process in assimilating the nutrients.  We are also processing nutrients, energy, throughout the day when we receive food, instead of obtaining them from a "one day" approach.

All the nutrition that you will ever need is in Mother Nature's cupboard. Green Tea, researchers suspect that the catechins (phytochemicals useful) in green tea may trigger weight loss by stimulating the body to burn calories and slightly decrease body fat. So indulge in either a cup or glass of iced green tea Vegetable broth, Soups can help reduce hunger before meals and increase your feeling of fullness. Greens - Having a salad is low calorie - which is not defined as someone who is loaded with croutons, high fat dressings and cheese - as a first course can help you feel sated, and so can impact on how much you eat with your main course.

Some Europeans have their salads after their main course. How to choose your ingredients and its high fiber content can be the key to help you fight against cravings later in the day. Yogurt, including dairy products as part of your healthy diet can promote weight loss efforts. Choosing a light yogurt may help fight hunger due to its combination of protein and essential bacteria such as acidophilus .Legumes and Nuts, a great combination of fiber and protein, beans help you feel full longer, which means they can act, and to curb between-meal appetite.

Water is vital to your body and a great snack and you should drink throughout the day about 3 liters or roughly 8 ounces per hour. Spreading your water intake throughout the day will have an extremely positive effect on your body and kidneys. It is a great drink no-calorie, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or even in diced cucumber. In addition to helping to eliminate toxins from the body, it can also help you feel full. So when the hunger pains strike, try drinking a glass of water before grabbing a snack.

High fiber, whole grains, whole grains in general help to increase the fiber and nutritional value of your meal. One of the easiest ways to give your diet a boost whole grain is to have a bowl of high fiber cereals higher whole grain such as breakfast or snack.

Many people think popping a multi-vitamin supplements to obtain nutrients is just as good as what real food can provide They do not realize that it's much better to get vitamins and minerals form natural foods and juices. Our body uses vitamins and minerals, real foods more efficiently. And most people are much easier to choose a variety that they like to eat. Instead of trying to make heads or tails the whole range of vitamins and minerals that is usually found at health food stores. And none of us who have to swallow a multi-vitamin or mineral supplements can say without doubt that the taste leaves you wanting more.

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Click Here If you want to learn how to prepare some of the most sought after dishes of the most famous national restaurants from Chili's'® to Olive Garden® and more…


Wednesday, April 13, 2011

Fun Vegetarian Recipe Ideas for Both Kids and Adults

Author: mishaanatolia

Planning meals for a family that includes young children and adults can be tricky. Planning to feed kids and adults strictly vegetarian fare, especially if you are new to the diet, can seem overwhelming. Here are some fun recipe ideas that kids and parents alike will enjoy.

Breakfast and lunch:

Breakfast burritos:

Scramble eggs or tofu and add your favorite vegan sausage or bacon, fried tempeh (a fermented soy product that can be sliced and fried), or tvp. Roll up in warm tortillas with shredded cheese. Have available as toppings: diced tomatoes, green onions, jalapenos, salsa, sour cream, and hot sauce for adults and brave children to choose from.

Celery boats:

Children like these with peanut butter and raisins. Try them with chocolate peanut butter, sunflower seed butter, or Nutella, too. For adults, fill them with goat cheese and figs, pesto and sundried tomatoes, or cream cheese and strawberry preserves.

Grilled sandwiches:
Grilled cheese can go farther than it used to. Use brie and figs between slices of sourdough; sharp cheddar in rye bread; or mozzarella, fresh basil, and thick slices of tomato in ciabatta bread. For kids, try gouda, mozzarella, parmesan, and even brie. Peanut butter and jam grilled between slices of warm, buttery bread makes lunch as decadent as dessert. Nutella is good grilled between slices of pumpernickel bread, too.


Fried rice:

Beat two eggs lightly and add to an oiled, very hot wok or large skillet. Spread eggs out in an even layer and do not disturb for 30 seconds to one minute until set. Slice with a spatula into small bits and push to one side of the wok. Add 1c frozen mixed vegetables and cook until warm, stirring with spatula (or by tossing with the wok). Add 3c cooked rice and cook, stirring, until warm. Add 1T roasted sesame oil, 1/4tsp ginger and 1/4tsp garlic. Toss. Do not omit sesame oil, as this is what gives the dish its distinct flavor. Season with soy sauce and sweet or hot chili sauce to taste. Serve with spring rolls and barbecued tofu.

Barbecued tofu:
Press a package of extra-firm, non-silken tofu between paper towels to drain. Slice crosswise into 4 "patties." Heat an oiled wok or skillet. Cook tofu until brown on both sides. Remove from wok. Mix 2T honey, 1/4c vinegar, 1/2tsp molasses, 1/4tsp pepper, 1/2tsp ground mustard powder, and 1/4c soy sauce. Cook over med-low heat until slightly thickened. Pour over tofu and serve.


In an oiled wok or large skillet over high heat, sear chopped onion, green pepper, and zucchini until crisp-tender. Remove from wok. Brown your favorite meat substitute, if desired, and add to vegetable mixture. Clean the center stems from collard leaves. Spoon vegetable mixture into collard and add sour cream, shredded cheese, salsa, or lime juice. Wrap into a burrito shape. Eat, and watch out for the drips!

There are countless other tantalizing recipes that can be adapted to the palates of both kids and adults alike. One way to do this is to leave out sharp and spicy seasonings and let adults season at the table. Bring many toppings and food choices to the table and allow the family to choose what they like. This creates no pressure for the children to eat something they're not comfortable with, but also leaves the door open for them to try new things in a natural way, as they are ready.

Misha Anatolia is a family and wedding writer. For more bridal shower recipes and bridal shower information, go to

Article Source: Article Alley

An Alternative To Gelatin For Vegetarians

Author: Jesus Smay

Gelatin serves both nutritional and culinary roles in nonvegetarian diets; however, a lot of vegetarians and all vegans do not consume gelatin in its many forms because it is often created out of boiled pig skins and dissolved veal cartilage and bones.

This leaves vegetarians with a gap in cooking functionality when a recipe calls for a gel or thickening agent. It also leaves vegetarians with fewer options if they need a source of gelatin to increase bone and cartilage health.

If you are a vegetarian and you are looking for something to replace gelatin, do not despair. Here are some alternative options for you:

  1. Use a rice starch alternative. A&B Ingredients recently developed a rice starch alternative to gelatins that mimics the cooking functionality of gelatins closely.
  2. Use a soy-based alternative. Soyfoods USA developed NuSoy Gel, a gelatin alternative which was created entirely out of of soy isoflavones and contains 100% of your vitamin c recommended daily allowance.
  3. Use seaweed-based alternatives. Agar-agar, for instance, is a seaweed based alternative to gelatin that can simulate the culinary functions of gelatin.
  4. Increase your calcium intake. One component of gelatin supplements that allegedly increases joint health is calcium. If you want to increase your calcium intake without eating gelatin, you can simply consume more calcium-fortified foods and even take supplements.
  5. Increase your vitamin c intake. Another component of gelatin supplements that allegedly increases joint health is vitamin c. You can increase your vitamin c intake by consuming more citrus fruit.
  6. Increase your glucosamine intake. No foods contain glucosamine, but you can increase your intake by purchasing supplements at your local grocery store or pharmacy. This is rumored to improve joint health if taken regularly.

To reiterate - gelatin has two major functions: it works as a thickening agent for foods and is rumored to improve joint health; both of these functions can easily be mimicked by structural and nutritional alternatives.

Learn about tomato facts and apple facts at the Fruits And Vegetables site.
Article Source: Article Alley

Wednesday, March 16, 2011

Easy Vegan Recipes For Vegetable Side Dishes On Saint Patrick Day

Author: Andrea Wyn

Saint Patrick Day is just around the corner so why not take a healthful approach to what you serve with these easy vegan recipes for vegetable side dishes. Celebrating with holiday parties is fun and since there will be plenty of green beer to sip on make sure to include some fresh healthful food for your event.

It's easy and cool to offer shot glasses filled with celery or asparagus soup. Asparagus soup is one of the many easy vegan recipes that you can do the night before and then after work, simply take the soup out of the fridge, fill your shot glasses and serve on Saint Patrick Day.

How about green olive tapenade on a toasted sourdough baguette? For holiday parties on Saint Patrick Day this dip can be made a few days in advance and again, just pull it out of the fridge prior to guest arrival and serve either already topped on the baguette or as one of your vegetable side dishes. (Recipe for olive tapenade can be found on page 83 in Budget Bash.)

Other vegetable side dishes your friends would enjoy on Saint Patrick Day are a cucumber salad with balsamic vinaigrette, Waldorf salad, fennel and mint salad or a cucumber and seaweed salad.

Of course, keeping it vegan and real let's not forget a bowl of edaname either cold or warm with or without salt. All of these easy vegan recipes mentioned for your holiday parties won't take much time and some can be made well in advanced, refrigerated overnight and then quickly transferred into fun and simple serving dishes as vegetable side dishes.

Roasted Asparagus Soup Recipe

2 1/2 lbs. thin asparagus, trimmed & cut into 2" pieces
2 leaks, white & light green parts only, cleaned and finely chopped
2 T. Olive Oil
salt & pepper to taste
2 1/2 C. vegetable broth
Chives for garnish

Preheat oven to 425 degrees F. In a heavy roasting pan, combine asparagus, leeks, olive oil , slat and pepper. Mix to combine.

Roast, stirring occasionally, for 30 to 35 minutes or until leeks are golden brown & asparagus are tender.

Transfer the vegetables to a blender and add the broth. Process until completely pureed, taste to adjust seasonings.

Pour soup into shot glasses & garnish with chives if desired.

Waldorf Salad Recipe

3-4 Granny Smith Apples
2 Celery stalks, thinly sliced
4 oz. walnut pieces or pecans chopped
Mixed greens if desired
French vinaigrette dressing

Cut a few slices of apple with the skin on for decoration and then peel and core the rest of the apple and cut into thin strips. Toss the apple slices in lemon juice to prevent apples from turning brown.

Add the chopped celery, apple slices, nuts and mixed greens and toss with French vinaigrette.

French Vinaigrette Dressing Recipe

2 tbs. Dijon mustard
2 tbs champagne vinegar
6 tbs. extra-virgin olive oil
Salt and fresh ground pepper to taste

Mix ingredients in a cruet and serve with salad.

I hope you found these easy vegan recipes for vegetable side dishes fun to make for your holiday parties on Saint Patrick Day. Until next time, remember the Budget Bash mantra: make it simple, delicious, stylish, fun and economical to all!

Article Source: Article Base

About the Author

With over 15 years in the special event industry, Andrea has now taken her knowledge and experiences and incorporated this information into an easy-to-read book called Budget Bash - Simply Fabulous Events on a Budget. You can talk to Andrea via Twitter @awynningevent or learn more about wedding and special event management by visiting

Monday, March 14, 2011

5 Vegetarian Recipes for Breakfast

Author: Danielle Tucker

Starting the day off right is essential no matter what kind of food you like to eat.  While many people think of only cereal with milk or bacon and eggs as breakfast foods, those who don't eat animal proteins find those ideas unappealing.  Does that mean you are relegated to salads for breakfast if you are a vegetarian?  Absolutely not!  Recipes for great breakfasts, whether you eat eggs or not, are easy to make and tasty too.

Breakfast Burrito

The easiest of recipes, this one can be adapted easily to a vegan palate as well.  Fry up some garlic and onions in a saucepan.  Add some chopped extra firm tofu, chopped tomatoes and peppers, or any other veggie you like.  Fry until the veggies are tender.  Salt and pepper to taste and then splash on some Tabasco sauce if you like it hot.  Wrap the filling in sprouted grain tortillas and top with soy or regular cheese and sour cream. 

You can make several of these at one time and freeze your extras for later in the week so you have something to grab on the go.

Couscous and Fruit

I love this breakfast because it is filling and nutritious and cooks in a matter of a couple of minutes.  It is particularly great on a cool fall morning as it warms you from the inside out.  To cook, you simply pour boiling water on your serving and make some coffee or tea while it cooks.  Slice up some bananas, toss on berries, chop some apple, or throw on any fruit you like.  A little bit of butter or margarine, add a sprinkle of cinnamon or nutmeg, and you have a tasty warm breakfast that took less than five minutes to prepare.

Smoothie Magic

Smoothies are the ideal breakfast when you have to run out the door but still want a nutritious punch in your morning routine.  As any vegetarian will tell you, you should keep several bags of berries in your freezer for just such meals.  Berries + soy powder + nut milk + anything you like = a great smoothie.  If you like your shake a little sweeter, add a banana.  If you want to add some green powder, feel free.  It is all a matter of taste.

Nut Butter Wrap

I know that a lot of people will hesitate to have a nut butter wrap because nuts are notoriously high in fat.  While that is true, nut oils are heart healthy and provide essential nutrients that actually help you to lose weight, if eaten in moderation.  Your best choice is raw, organic nut butter which can be found at most healthy food stores.  Spread your nut butter on a sprouted grain tortilla and add some sliced banana or raisins to boost the nutrition a bit.  This is easy and kids love it too.

Fancy Bagels

Get some good bagels, red onions, capers, ripe tomatoes, and either cream cheese or soy substitute.  Slice the onion thinly, the tomatoes thickly, and drain the capers and pile it all on. I like to put a couple of basil leaves on top as well.  You can add another layer to the dish with smoked salmon if you eat fish as salmon is full of heart healthy omega 3.

There you go, five easy, tasty breakfasts that will suit a variety of palates and accommodate a busy schedule.

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About the Author

Get your free 7-day vegetarian meal plan at You'll discover how to eat a vegetarian diet for fat loss plus easy vegetarian recipes you can make at home.


Sunday, March 13, 2011

Vegetarian Spinach Stuffed Mushrooms Recipe

Author: Cookbooker1

Here is a great, healthy, vegetarian recipe which blends the awesome flavors of mushrooms and spinach. You can use this as an appetizer, side dish, or if you're a vegetarian, as a main course if you like. If nutmeg doesn't suit your taste, try paprika instead. Some people have mentioned putting either mozzerella or parmegian cheese in the mix too, but I prefer the simple, light and freh taste of this recipe as it stands. The choice is always yours though.

Spinach-Stuffed Mushrooms

Try cooking quick, easy meals (like this one) at first to experiment how to cook with mushrooms and how you like the taste of them, especially since mushrooms are one of the main ingredients.

  • 1 cup spinach
  • 4 large flat mushrooms, stalks discarded
  • ¼ cup butter
  • 4 cloves garlic, minced
  • 2 onions, finely chopped
  • ½ tsp nutmeg
  • 1 tbsp olive oil
  • 2 tbsp white bread crumbs
  • Salt and freshly black pepper, to taste
  • 1 egg, beaten
  • 1 tbsp chopped fresh parsley, to garnish
  1. Place spinach into a colander and rinse well. Trim off stems and discard. Fill a small saucepan with ¼ inch of water and lightly steam spinach leaves over low heat. Remove from heat once leaves begin to wilt; set aside.
  2. Preheat oven to 400°F. In a medium sized skillet, heat butter over medium heat. Once melted, add garlic, onion and nutmeg. Allow mixture to gently sauté until onions begin to soften. Transfer pan onto an unheated burner and set aside to cool.
  3. In a separate skillet, heat oil over medium heat. Add in mushrooms and sauté until both sides of the mushrooms have slightly browned. Transfer cooked mushrooms upside down onto an ovenproof dish.
  4. In a medium sized mixing bowl add onion mixture, cooked spinach, bread crumbs salt and pepper and beaten egg. Mix until well combined.
  5. Using a spoon, arrange spinach mixture onto each mushroom cap, shaping neatly. Cover pan with aluminium foil and place into preheated oven. Bake for 10 minutes.
  6. Place stuffed mushrooms onto individual serving plates. Garnish with parsley and serve immediately.
Serves 4

I served this as an appetizer to a light shrimp barbeque with an inexpensice Chinin Blanc and my guests were thrilled with the meal.

Here's to your great tastes,

For more delicious vegetarian recipes you might enjoy this downloadable cookbook.
You might also enjoy the many free recipes posted on our site at Cookbooks Online. Be sure to join my free recipe club to receive two recipes every month by email.

Article Source: Article Alley

Saturday, March 12, 2011

5 Delicious Low Fat & Healthy Raw Salad Dressings

Author: Swayze

One of the most common questions I receive is how to make healthy, low fat raw salad dressings that actually taste good!

Well these 5 raw recipes taste pretty good to me so I thought I'd share them with you! :D

#1: Tangy Tomato Dressing

  • 2 cups pineapple
  • 1 cup tomato
  • 1 cup cucumber

Blend and pour over your favorite greens!

#2: Ridiculously Delicious Dressing

  • 2 medium-sized tomatoes
  • 1 Ataulfo (yellow) mango*
  • Handful of fresh cilantro

*Ataulfo mangoes are much creamier than the more common Kent or Tommy varieties.  I find them to be much tastier as well.

Cut the tomatoes into quarters and place into a blender.  Peel and chop the mango into large pieces, close to the size of the tomato quarters.  Place the mango pieces in the blender.  Chop the cilantro and place in the blender.

Lightly pulse. Don't blend it too much or it will get bubbly and yucky.

I especially like to eat this as a sauce over spiralized zucchini or yellow squash.  You just can't beat the summertime mango-tomato-cilantro combo!

#3: Not-So-Pretty Pistachio Dressing

  • 2 medium tomatoes
  • Half of 1 medium cucumber
  • 1 oz pistachios

Coarsely chop everything and blend.

I like to pour this over romaine lettuce and spiralized cucumber.  It's a nice savory alternative to the usual sweet and fruity dressings.

And you'll know the reason for the name once you make the recipe. ;)

#4: Orange You Glad You Saved That Avocado?

  • Half of one Hass avocado
  • 8 oz orange juice

Mash the avocado and OJ with a fork to combine.  Mix with shredded cabbage, celery, and/or carrot for a healthy raw slaw.

This one is actually a recipe from The 80/10/10 Diet that I tried last winter when the delicious Valencia oranges were in season.  I'm looking forward to trying it again real soon!

#5: Totally Chicken-Less Chicken Salad

  • 2 cups of red, black, or concord grapes
  • 1 cup of chopped fennel fronds
  • Fresh dill

Put the grapes in first, then blend everything.

This recipe was actually inspired by traditional chicken salad, which usually has grapes, celery, and dill.  I replaced the celery with fennel because I like the anise flavor.  If you can't find fennel or you don't like the taste, feel free to use celery instead.

You could easily chop all the ingredients instead of blend them and eat the mixture on its own for a more authentic "chicken salad."

Enjoy the recipes and feel free to share your own favorite healthy raw salad dressings below!

Article Source: Article Alley

For more information on the best raw vegan diet, be sure to visit Fit On Raw and subscribe to Swayze’s newsletter Peachy Keen Ezine. By subscribing, you will also receive the free report The 4 Principles of a Healthy Raw Diet as well as the 5-week mini-course The Fool Proof Transition to Raw.


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