vegetarian

  • Health News: Vegetarians Don’t Die

    Well, at least not as often as omnivores, according to a recent Loma Linda study of 73,000 Seventh-day Adventists, segmented into five groups: nonvegetarian, semivegetarian, pesco-vegetarian (includes seafood), lacto-ovo-vegetarian (includes dairy and egg products), and vegan (excludes all animal products).

  • What Are the Benefits of a Raw Foods Diet?

    It seems like everywhere you turn, the term “raw” appears on popular food labels.

    Unraveling the mysteries of the living foods lifestyle
    By Brian Clement, PhD, NMD, CN
  • Meatless Monday Movement

    Starting at the beginning of 2013, a movement called Meatless Monday challenged and encouraged people to give up eating meat on Mondays. According to The Monday Campaigns, going meatless once a week can help reduce the risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes, and obesity.

  • Moroccan Golden Potato and Vegetable Soup

    Weekly Recipe: 
    NonWeekly
    [title]

    2 tablespoons olive oil, pure

    1 onion, chopped

    5 cups water (or 3 cups water and 2 cups stock)

    1 pound (3-4) potatoes (peeled if desired, diced)

    1 carrot, diced

    1⁄2 cup turnip, diced

    1⁄2 cup cabbage, diced

    1⁄4 teaspoon turmeric, ground

    1⁄4 teaspoon black pepper, ground

    1 cup cilantro (or parsley)

    1⁄4 teaspoon harissa (a Moroccan red pepper paste)

    Heat oil in a saucepan, add onion, and cook over medium heat, stirring often, for seven minutes or until golden. Add broth, water, potatoes, carrot, and turnip and bring to a boil, stirring occasionally. Cover and cook over low heat for 20 minutes or until all the vegetables are tender.

    Add cabbage and turmeric and simmer for five minutes or until cabbage is tender. Season to taste with black pepper and harissa. Stir in cilantro (or parsley). Recipe courtesy of kardeanutrition.com.

  • Spaghetti with Roasted Vegetables

    Weekly Recipe: 
    NonWeekly
    [title]
    Makes: 4 servings Time: 50 minutes

    Pesto

    1 head of garlic

    1 cup fresh basil leaves

    Juice of 1/2 lemon

    1/2 cup cooked cannellini beans (white kidney beans)

    1/4 teaspoon salt

    Some pepper

    Vegetables

    1 medium onion

    1 large red bell pepper

    12 button mushrooms

    16 cherry tomatoes

    1 tablespoon water

    1 tablespoon balsamic vinegar

    Salt to taste

    Pepper to taste

    6 large asparagus

    1/2 cup spinach

    Pasta

    10 ounces pasta (uncooked) of your choice

    Pesto : Cut a little off the top of a whole garlic head to expose the cloves and bake at 400 for 45 minutes or until soft. In a blender or mortar with pestle, blend the basil leaves with the roasted garlic and lemon juice first and finally add the cannellini beans and blend to a thin paste consistency. If it is too thick, add a little extra water or lemon juice. Season with salt and pepper.

    Vegetables: Peel and cut onion into eight wedges and place on a baking tray with red bell pepper, mushrooms, and tomatoes. Mix one tablespoon water with one tablespoon balsamic vinegar and use it to brush the vegetables. Season with salt and pepper, and bake at 400 until all the vegetables are cooked. Keep an eye on the baking and remove tomatoes after 10 minutes, mushrooms after 15 minutes, and finally the bell pepper and onion after about 30 minutes. Remove the blistered skin and seeds of the pepper. Cut pepper into strips. Thin asparagus can be roasted—if it is thick, it can be steamed—until tender and immediately dipped in ice cold water to retain the color.

    Pasta : Bring some water to a boil with a pinch of salt. Add pasta and once it is done (the packet should give instructions on cooking time). Set aside. In another pan, warm the vegetables. Add the pasta and fresh spinach and heat lightly. Finally, add the pesto. Season with salt and pepper if desired. Recipe courtesy of Marisa Bertocchi and photo courtesy of Mayura Mohta

  • Creamy Butternut Squash and Apple Soup

    Weekly Recipe: 
    NonWeekly

    1 tablespoon extra-virgin olive oil

    1 cup thinly sliced carrot

    1 small onion, thinly sliced

    1 gala apple, peeled, thinly sliced

    2/3 cup thinly sliced celery

    5 cups butternut squash (halved, scoop seeds, and cubed)

    3 1/2 cups of organic low-sodium vegetable broth

    1 bay leaf

    1/2 teaspoon of salt

    1/4 teaspoon freshly ground black pepper

    1 cup light coconut milk

    1 teaspoon apple cider vinegar

    1/4 cup hulled pumpkin seeds

    Use a large pot and add oil, carrot, onion, apple, and celery. Cook gently until tender, reducing heat as needed to prevent browning (12 to15 minutes). Add squash, broth, bay leaf, salt, and pepper. Cover and simmer for 30 minutes until squash is fork tender. Add milk and vinegar and simmer an additional five minutes.

    Remove soup from heat and discard bay leaf. Ladle half of the soup into the blender, cover, and gradually turn up to high speed for 30 seconds or until smooth. Add more broth from the pot if mixture is too thick. Pour soup into another container and purée remaining soup. Combine both soups in the pot and reheat. Pour into serving bowls and garnish with hulled pumpkin seeds.

  • Corn Grits with Sautéed Onion, Kale, and Cheddar

    Weekly Recipe: 
    NonWeekly

    2 tablespoons extra-virgin olive oil

    1 cup sliced red onion

    1 cup stemmed and slicked

    shiitake mushrooms

    1/2 teaspoon sea salt

    3 cups chopped kale

    2/3 cup corn grits

    1 teaspoon dried thyme

    2 cups boiling water

    1 1/4 cups grated cheddar cheese (about 5 ounces)

    Heat oil in a large saucepan or skillet (one with tight-fitting lid) over medium-high heat. Add onion and sauté for about five minutes, until it begins to soften. Add mushrooms and salt and sauté for about five minutes, until the mushrooms soften. Stir in kale, grits, and thyme. Lower heat, then slowly pour in water. Cover and simmer for five to ten minutes, until water is absorbed. Add cheese, cover, and let sit for about three minutes, until cheese melts. Use edge of spatula to cut the dish into wedges. Serve immediately. Recipe provided by Leslie Carr from her book Gluten-Free Recipes for the Conscious Cook (2010).

  • truRoots Germinated Brown Rice Salad with Soy-Ginger Dressing

    Weekly Recipe: 
    NonWeekly

    Servings: 4

    Ingredients:

    1 cup truRoots Germinated Brown Rice

    ½ cup green beans, cut into ½ inch slices

    ½ cup shredded carrots (optional)

    1/3 cup sliced scallions, white and green parts (about 2 scallions)

    2 tablespoons rice vinegar

    2 tablespoons tamari or soy sauce

    1 ½ tablespoons olive oil

    2 teaspoons honey

    1½ teaspoons freshly grated peeled ginger

    ½ teaspoons minced garlic

    1/8 teaspoon salt

    Prepare truRoots Germinated Brown Rice according to package directions using 1¾ cup water. Transfer rice to bowl and let cool to room temperature. Cook green beans in medium saucepan of boiling water until they are bright green, about 1 minute. Drain and toss in with rice. Add scallions and carrots. Whisk together the rice vinegar, tamari, olive oil, honey, ginger, garlic and salt. Pour dressing over rice and toss and fluff with fork.

  • Vegetable Barley Soup

    Weekly Recipe: 
    NonWeekly
    vegetable barley soup

    Servings: 8

    Total Time: 1 hour

    Ingredients:

    ¾ cups barley

    1/8 cup olive oil

    3 carrots, diced

    3 stalks celery, diced

    2 large onions, diced

    kosher salt and black pepper

    2 28-ounce cans diced tomatoes

    1 bunch kale, thick stems discarded and leaves chopped (about 4 cups)

    15.5 ounce can chickpeas, rinsed

    Cook barley according to package directions. Heat oil in large pot. Add carrots, celery, onions, 1 teaspoon salt, and ½ teaspoon pepper. Cook, covered, stirring occasionally until vegetables begin to soften, about 20 to 25 minutes. Add tomato cans and 8 cups water. Simmer, stirring occasionally, until soup has slightly thickened and vegetables are tender, about 45-60 minutes. Add kale and simmer, stirring occasionally. Stir in chickpeas and cooked barley and cook until heated through.

    To freeze: Cool soup to room temperature and divide among freezer containers or bags. Freeze for up to three months. To cook: Thaw soup in a bowl of cold water or overnight in the refrigerator. Transfer to a pot and cook, covered, stirring occasionally, until heated through, 10 to 20 minutes.

  • Vegetarian Mixed-Bean Chili Express

    6 cloves garlic, minced or crushed
    1 tablespoon chili powder (preferably a dark variety, such as ancho)
    1 tablespoon dried oregano
    1 1/2 teaspoons ground cumin
    1/2 teaspoon crushed red pepper
    1 can (28 ounces) low-sodium diced tomatoes
    1 1/2 cups cooked or 1 can (15 ounces) pinto beans, rinsed and drained
    1 1/2 cups cooked or 1 can (15 ounces) black beans, rinsed and drained
    1 1/2 cups cooked or 1 can (15 ounces) small red or red kidney beans, rinsed and drained
    3 cups hot water
    1 1/2 cups dry textured vegetable protein
    1 cup frozen whole-kernel corn
    1/4 cup low-sodium soy sauce
    1 tablespoon hot-pepper sauce
    1 tablespoon onion powder
    1 tablespoon unsweetened cocoa powder
    1 teaspoon sugar
    2 tablespoons cornmeal or masa harina
    Salt to taste

    Steam-fry the garlic in a large, heavy nonstick skillet for 2 minutes. Add the chili powder, oregano, cumin, and red pepper and stir-fry for 1 minute. Add the tomatoes (with juice), beans, hot water, vegetable protein, corn bell pepper, soy sauce, hot-pepper sauce, onion powder, cocoa, and sugar. Bring to a boil, then reduce the heat, cover, and simmer for 15 to 30 minutes. During the last 5 minutes of cooking sprinkle the cornmeal or masa harina over the top and stir thoroughly. Season with the salt.


    Per serving (6): 329 calories, 26 g protein, 57 g carbohydrates, 7 g sugar, 2 g total fat, 4% calories from fat, 0 mg cholesterol, 16 g fiber, 457 mg sodium