Hi Veggie Mamas and fellow curious cooks!
Being vegetarian is a choice we make for many reasons, but usually at its heart this decision is made because we want to be healthy and teach our children how to make healthy choices too! Kudos to you!
I don't know about you, but many of my childhood memories included something warm and fresh from the oven and although those are yummy memories, making cookies the way our grandparents, godparents and favorite Aunts did can be startling! The amount of refined sugar, chocolate chips with ingredients I can't pronounce, and shortening oh my!
I love the smell of cookies baking and so I set about finding a way to share these wonderful warm memories with my own daughter and give it a healthy Veggie Mama twist.
The first recipe I played with was Chocolate Chip cookies, but that's a recipe for another day :-)
Today the topic is Oatmeal raisin cookies. These cookies in particular are fun to play with because no two people like them the same way. If I ask my Dad he would say, "chocolate doesn't belong in a oatmeal cookie!" My sister on the other hand thinks raisins are a sure fire way to ruin a good oatmeal cookie. The one thing they can both agree on is that cinnamon is a definite No.
So forgive me Dad, sorry Sis. Here is MY idea of an oatmeal cookie!
For those of you paying attention I used Betty Crocker's Oatmeal Raisin Cookie recipe as my jumping off point!
Ingredients:
1/3 cup organic sugar
1/3 cup organic agave (blue agave is thicker and just as good)
2/3 cup organic light brown sugar
1 cup organic, unsalted butter, softened
1 tsp. baking soda
1 tsp. ground cinnamon (I found a Saigon Cinnamon by McCormick that is wonderful!)
1 tsp. organic pure vanilla extract
1/2 tsp. baking powder
1/2 tsp. salt
2 large eggs
3 cups quick oats or old fashioned oats (by all means organic if you can find it!)
1 cup organic all-purpose flour
1/2 cup Ghiradelli Dark Chocolate Chips (60% cocao)
1/2 cup dark chocolate covered raisins
I know, Better Crocker is probably scratching her head too, but trust me. These are amazing!
Heat your oven to 375 degrees, unless you have a gas stove which I now do and then you have to find the balance between 325 and 350 degrees :-)
Set aside oats, flour, chocolate chips and raisins for last.
In a large mixing bowl cream your sugar, brown sugar, agave and butter. Add eggs, mixing in one at a time. Add baking soda, cinnamon, vanilla, baking powder and salt. Mix until well blended.
Stir in flour until combined. Stir oats into batter until incorporated throughout.
Add chocolate chips and chocolate covered raisins and stir all together.
Drop via teaspoon or cookie scoop onto an ungreased cookie sheet and bake for 8-11 minutes. Once the sides start to brown they are almost done, make sure the top doesn't look damp or your cookie is underdone. If the bottom is cooking too fast don't be afraid to turn down your heat a bit and let them cook up at their own pace.
Remove immediately from pan and place on cooling rack. If you're like me, once they are just cool enough to not burn yourself, break one of these bad boys open and take a gander at that wonderful blend of oats and antioxidant rich dark chocolate and raisins.
They aren't my Grandma's cookies, but I think she would approve!
Hope you enjoy!
Happy Veggie Eats!
Friday, October 9, 2009
Fall is here and The Veggie Mama is Back!
Hello fellow Veggie Mamas and curious cooks!
Summer is over and I'm back! The cooler weather has arrived, yes even in California believe it or not! Now that I get to snuggle in my favorite outfit, comfy jeans and a cuddly sweater, I'm ready to start the oven!
Once the weather turns cool all I seem to want to do is bake. Although my favorite creations tend to come in the form of cookies, I am going to venture on a journey this fall of creating wonderful (and simple) vegetarian meals that will leave your guests thinking you've gone carnivorous again!
Here's the first meal I experimented with taking what would have been a meat-full meal and giving it a Veggie Mama twist!
Rice a Roni makes a wonderful Spanich Rice. This is where my creation begins. The directions tell you to add a can of tomatoes (I like to buy the already diced version, organic if possible), but if you're looking for a bit more kick I like to add a jar of salsa instead. I've used an organic mild and an organic fire roasted tomato salsa and both were wonderful!
Follow the directions on the box and add your salsa. Once you've stirred in your salsa and other ingredients, grab yourself a bag of frozen corn (again organic if possible) and pour about half into your skillet before bringing it to a boil and dropping it to low.
While that rice is cooking up, grab a seperate pan and throw in some oil and heat it up on medium heat. Once it's nice and warm throw about half a bag of Quorn Chik'n Tenders (or Quorn crumbles) in and brown them up. Carefully, that oil will be hot :-)
Once your rice is all cooked up and fabulous, stir in your browned Quorn and voila! You have a wonderful meal full of protein, vitamins (corn AND tomatoes!) and lots of flavor. If you want to make it with tomatoes and throw in a little flavor of your own instead of salsa, I like to throw some smoked paprika and even the tiniest bit of cinnamon in for something different. It's an amazing flavor!
Your shopping list for the Spanish Rice dinner is:
Rice A Roni Spanish Rice
14.5 oz. Can of Diced tomatoes (or 16oz. jar of salsa)
Bag of Frozen Corn
Bag of frozen Quorn Chik'n Tenders or Quorn Crumbles
Shredded Cheddar Cheese (perfect for throwing on top as you serve)
My favorite guest wowing dessert to follow this dish with can easily be found on Food Network's website. Just search their recipes for Pears in Red Wine with a Fresh Cheese Filling! For a great flavor, if you have a Trader Joe's in your neck of the woods, grab yourself a bottle of Slow Paseo Organic Spanish wine. The first time I made this recipe I was able to use all organic ingredients and it was amazing. Truth be told, the next time I made it I didn't pick up the ingredients myself and they weren't all organic and the flavor of that first time just wasn't there.
Also, be sure your pears and nice and ripe and soft when you make your dessert.
I hope you enjoy this meal as much as we do! My daughter asks for it by name and loves the Quorn in it!
Happy Veggie Eats!
Summer is over and I'm back! The cooler weather has arrived, yes even in California believe it or not! Now that I get to snuggle in my favorite outfit, comfy jeans and a cuddly sweater, I'm ready to start the oven!
Once the weather turns cool all I seem to want to do is bake. Although my favorite creations tend to come in the form of cookies, I am going to venture on a journey this fall of creating wonderful (and simple) vegetarian meals that will leave your guests thinking you've gone carnivorous again!
Here's the first meal I experimented with taking what would have been a meat-full meal and giving it a Veggie Mama twist!
Rice a Roni makes a wonderful Spanich Rice. This is where my creation begins. The directions tell you to add a can of tomatoes (I like to buy the already diced version, organic if possible), but if you're looking for a bit more kick I like to add a jar of salsa instead. I've used an organic mild and an organic fire roasted tomato salsa and both were wonderful!
Follow the directions on the box and add your salsa. Once you've stirred in your salsa and other ingredients, grab yourself a bag of frozen corn (again organic if possible) and pour about half into your skillet before bringing it to a boil and dropping it to low.
While that rice is cooking up, grab a seperate pan and throw in some oil and heat it up on medium heat. Once it's nice and warm throw about half a bag of Quorn Chik'n Tenders (or Quorn crumbles) in and brown them up. Carefully, that oil will be hot :-)
Once your rice is all cooked up and fabulous, stir in your browned Quorn and voila! You have a wonderful meal full of protein, vitamins (corn AND tomatoes!) and lots of flavor. If you want to make it with tomatoes and throw in a little flavor of your own instead of salsa, I like to throw some smoked paprika and even the tiniest bit of cinnamon in for something different. It's an amazing flavor!
Your shopping list for the Spanish Rice dinner is:
Rice A Roni Spanish Rice
14.5 oz. Can of Diced tomatoes (or 16oz. jar of salsa)
Bag of Frozen Corn
Bag of frozen Quorn Chik'n Tenders or Quorn Crumbles
Shredded Cheddar Cheese (perfect for throwing on top as you serve)
My favorite guest wowing dessert to follow this dish with can easily be found on Food Network's website. Just search their recipes for Pears in Red Wine with a Fresh Cheese Filling! For a great flavor, if you have a Trader Joe's in your neck of the woods, grab yourself a bottle of Slow Paseo Organic Spanish wine. The first time I made this recipe I was able to use all organic ingredients and it was amazing. Truth be told, the next time I made it I didn't pick up the ingredients myself and they weren't all organic and the flavor of that first time just wasn't there.
Also, be sure your pears and nice and ripe and soft when you make your dessert.
I hope you enjoy this meal as much as we do! My daughter asks for it by name and loves the Quorn in it!
Happy Veggie Eats!
Tuesday, June 16, 2009
Healthy eating on the road?
Summer is here and you're packing up the kids and hitting the road. But, how do you keep from succumbing to a diet of grilled cheese, french fries and ho-hos?
You just have to have a game plan!
Whether you're on the road for a weekend road trip or driving a big rig all over the country, here are some ideas to help you eat a little more healthy on the go!
Make sure you are eating a variety of foods, just like at home. Truck stop fare can be limited, but it doesn't have to be impossible. If you are on the road for extended periods of time you can always stock up once every couple weeks on essentials at a grocery store.
Let's break this down into essential groups:
Water!
Okay, I know this isn't a food group. But it is the most important thing you can put into your body each day. When you're on the road you don't want to stop every twenty minutes for a bathroom break, so chances are you limit yourself to a certain amount of beverages. Make sure those beverages are water!
Sports drinks and soda contain so much caffeine and sugar that you are preventing your body from cleaning out the toxins and bombarding it with more things it doesn't need. Stick to water, you'll feel much better. Plus, caffeine can dehydrate you and when you are already limiting your fluids that can be very unhealthy.
Veggies!
How in the world do you eat veggies on the road? You don't necessarily have a refrigerator or a cooler to keep fresh produce from going bad? How are you supposed to get your 3-5 servings a day?
Believe it or not there are companies out there, like Just Tomatoes, etc., that market to just such an individual. Their array of dried veggies make the perfect healthy snack and you get the vitamins you need in veggies you would eat at home such as corn, peas, carrots, bell peppers and tomatoes. You can order them online or find them at your local natural food store. You can also find baked snap peas at your local grocer in place of chips!
Fruits!
Dried fruit is available at most grocery stores and even at some truck stops as it is becoming a more common snack favorite. From apricots to raisins to cranberries, these dried gems can give you your daily 2-4 servings a day of fruits without having to worry about refrigerating them. Keep them sealed in an airtight container and they will last even longer.
Never underestimate the power of applesauce! Perfectly portioned in little cups that give you an entire serving of fruit. Not to mention those great little fruit cups giving you a perfect serving of peaches, pears or oranges in that light syrup. Which generally means sugar and water. While these are harder to find organic, they are a quick and easy fruit option on the road.
Grains!
Bread by the loaf won't last long in a warm car, but whole grain can be added to your diet in many ways on the road.
You can divvy up an entire box of whole grain cereal into small single portion baggies and any time you need a snack you just pull one out. It's already measured out so you don't have to worry about snacking away the whole bag and you can eat one for a snack in the morning and one in the afternoon and have two whole servings eaten for the day!
The same can be said for whole grain crackers, including Whole Grain Goldfish. Buy yourself a box and divvy them into serving size baggies just like the cereal. Grab one of those and a serving of dried fruit and you have a very healthy snack on the road!
Don't underestimate the healthy power of the granola bar either! Keeping a stock of granola bars, Cliff bars and the like can give you a great pick me up option in between meals. Add a bottle of water and you'll be putting good things into your body and not snacking as much. Between the Cliff bar and the water you should feel fuller longer.
With so many great choices, you'll have no trouble getting your daily 6-11 servings of whole grains. If you have dinner at a restaurant, you can order the rice instead of potatoes for yet another serving of grains.
Calcium/Dairy!
Milk, yogurt and cheese aren't something you usually associate with being on the road, but you should. Most gas stations and truck stops have begun to carry more than just milk. You can get cheese sticks, yogurt and even calcium rich pudding at many truck stops in their grocery section. When you stop to fuel up, fuel yourself up too! Grab a yogurt to eat with your dried fruit, crumble some of that granola bar into the cup for some crunch! You can't keep these items in your vehicle with you, but you can certainly supplement your diet with them as you go!
Protein!
Whether you are a vegetarian or not, we all know the importance of healthy protein for building muscles and keeping your body doing what it does. As I am a vegetarian my suggestions are going to reflect that, but if you desire to add lean meat based jerky and the like to supplement your protein intake go for it!
You only need 2-3 servings of protein each day though many people eat much more. Some simple sources for protein are seeds, beans (roasted soy nuts), peanut butter (available in a tube to squirt onto those great whole wheat crackers for a quick pick me up when you're not driving).
I know I mentioned Jerky for those omnivores out there, but did you know there is such a thing as vegetarian and even vegan jerky? These strips, such as Primal Strips, can give you up to 11g of protein in a single serving. Made from soy, seitan or mushrooms these can be a great quick protein snack on the go.
Oils/Fats/Salt!
You don't need much of these, less in more in fact. Chances are in the other things you've eaten today you've already gotten your fill of these. Make sure you are eating healthy fats each day (Omega 3s), present in the pumpkin and sunflower seeds you snacked on, as well as those peanuts and almonds you munched on. Walnuts, fish oil and flax are also good sources of Omega 3s.
Beta Carotene was abundant in those dried carrots and apricots you snacked on. Antioxidants were running rampant in those dried cranberries you threw in your yogurt, but feel free to take a supplement to up your intake on days when you don't get a chance to eat as many dark pigmented fruits and veggies where these antioxidants live.
As for your Vitamin D, the 10-15 minutes you spent today going from vehicle to truck stop and back gave you the dose you needed for the day, but you can also find Vit D in eggs and milk. For you omnivores you can also find good sources of Vit D in liver and fatty fish.
If you are able and willing to put a bit more work into what you eat each day, you can save yourself from the attack of the junk food.
Keep healthy! Your body is the only one you got and the only one you're gonna get!
Veggie Mama
You just have to have a game plan!
Whether you're on the road for a weekend road trip or driving a big rig all over the country, here are some ideas to help you eat a little more healthy on the go!
Make sure you are eating a variety of foods, just like at home. Truck stop fare can be limited, but it doesn't have to be impossible. If you are on the road for extended periods of time you can always stock up once every couple weeks on essentials at a grocery store.
Let's break this down into essential groups:
Water!
Okay, I know this isn't a food group. But it is the most important thing you can put into your body each day. When you're on the road you don't want to stop every twenty minutes for a bathroom break, so chances are you limit yourself to a certain amount of beverages. Make sure those beverages are water!
Sports drinks and soda contain so much caffeine and sugar that you are preventing your body from cleaning out the toxins and bombarding it with more things it doesn't need. Stick to water, you'll feel much better. Plus, caffeine can dehydrate you and when you are already limiting your fluids that can be very unhealthy.
Veggies!
How in the world do you eat veggies on the road? You don't necessarily have a refrigerator or a cooler to keep fresh produce from going bad? How are you supposed to get your 3-5 servings a day?
Believe it or not there are companies out there, like Just Tomatoes, etc., that market to just such an individual. Their array of dried veggies make the perfect healthy snack and you get the vitamins you need in veggies you would eat at home such as corn, peas, carrots, bell peppers and tomatoes. You can order them online or find them at your local natural food store. You can also find baked snap peas at your local grocer in place of chips!
Fruits!
Dried fruit is available at most grocery stores and even at some truck stops as it is becoming a more common snack favorite. From apricots to raisins to cranberries, these dried gems can give you your daily 2-4 servings a day of fruits without having to worry about refrigerating them. Keep them sealed in an airtight container and they will last even longer.
Never underestimate the power of applesauce! Perfectly portioned in little cups that give you an entire serving of fruit. Not to mention those great little fruit cups giving you a perfect serving of peaches, pears or oranges in that light syrup. Which generally means sugar and water. While these are harder to find organic, they are a quick and easy fruit option on the road.
Grains!
Bread by the loaf won't last long in a warm car, but whole grain can be added to your diet in many ways on the road.
You can divvy up an entire box of whole grain cereal into small single portion baggies and any time you need a snack you just pull one out. It's already measured out so you don't have to worry about snacking away the whole bag and you can eat one for a snack in the morning and one in the afternoon and have two whole servings eaten for the day!
The same can be said for whole grain crackers, including Whole Grain Goldfish. Buy yourself a box and divvy them into serving size baggies just like the cereal. Grab one of those and a serving of dried fruit and you have a very healthy snack on the road!
Don't underestimate the healthy power of the granola bar either! Keeping a stock of granola bars, Cliff bars and the like can give you a great pick me up option in between meals. Add a bottle of water and you'll be putting good things into your body and not snacking as much. Between the Cliff bar and the water you should feel fuller longer.
With so many great choices, you'll have no trouble getting your daily 6-11 servings of whole grains. If you have dinner at a restaurant, you can order the rice instead of potatoes for yet another serving of grains.
Calcium/Dairy!
Milk, yogurt and cheese aren't something you usually associate with being on the road, but you should. Most gas stations and truck stops have begun to carry more than just milk. You can get cheese sticks, yogurt and even calcium rich pudding at many truck stops in their grocery section. When you stop to fuel up, fuel yourself up too! Grab a yogurt to eat with your dried fruit, crumble some of that granola bar into the cup for some crunch! You can't keep these items in your vehicle with you, but you can certainly supplement your diet with them as you go!
Protein!
Whether you are a vegetarian or not, we all know the importance of healthy protein for building muscles and keeping your body doing what it does. As I am a vegetarian my suggestions are going to reflect that, but if you desire to add lean meat based jerky and the like to supplement your protein intake go for it!
You only need 2-3 servings of protein each day though many people eat much more. Some simple sources for protein are seeds, beans (roasted soy nuts), peanut butter (available in a tube to squirt onto those great whole wheat crackers for a quick pick me up when you're not driving).
I know I mentioned Jerky for those omnivores out there, but did you know there is such a thing as vegetarian and even vegan jerky? These strips, such as Primal Strips, can give you up to 11g of protein in a single serving. Made from soy, seitan or mushrooms these can be a great quick protein snack on the go.
Oils/Fats/Salt!
You don't need much of these, less in more in fact. Chances are in the other things you've eaten today you've already gotten your fill of these. Make sure you are eating healthy fats each day (Omega 3s), present in the pumpkin and sunflower seeds you snacked on, as well as those peanuts and almonds you munched on. Walnuts, fish oil and flax are also good sources of Omega 3s.
Beta Carotene was abundant in those dried carrots and apricots you snacked on. Antioxidants were running rampant in those dried cranberries you threw in your yogurt, but feel free to take a supplement to up your intake on days when you don't get a chance to eat as many dark pigmented fruits and veggies where these antioxidants live.
As for your Vitamin D, the 10-15 minutes you spent today going from vehicle to truck stop and back gave you the dose you needed for the day, but you can also find Vit D in eggs and milk. For you omnivores you can also find good sources of Vit D in liver and fatty fish.
If you are able and willing to put a bit more work into what you eat each day, you can save yourself from the attack of the junk food.
Keep healthy! Your body is the only one you got and the only one you're gonna get!
Veggie Mama
Wednesday, June 10, 2009
Getting your vegetarian kids to eat vegetables!
Whether you are raising your children as vegetarians or not, one of the biggest challenges parents face is 'picky eaters'. Kids who don't like vegetables. And why not, when there are many 'grown-ups' out there that don't like vegetables either!
Here are some tips to 'un-picky' your little eaters:
First, drop the label. If you resign yourself to your child being a picky eater, then you are less likely to give them a variety of vegetables. If you grew up eating peas, broccoli and spinach and your child doesn't like them, it doesn't mean they are a picky eater. It just means their tastes, their likes and dislikes, are different than yours.
Second, mix it up! If you eat peas, carrots and corn more than any other vegetables, pick a day each week and mix it up. Steam up some broccoli! Bake up some fresh vitamin and fiber filled sweet potato fries in the oven. Slice them thin and shake them up in a ziploc back with some olive oil and maybe even a dash of cinnamon. Bake them in the oven at 400 degrees for about 20 minutes. Your kids may think you've gone crazy giving them something so yummy and sweet for dinner!
Thirdly, be adventurous! Don't be afraid to cook up a vegetable you've never eaten! Brussel sprouts, blech! That's what I always thought, until someone asked if I'd ever eaten one. I realized that I'd spent so many years thinking, Blech! and had never eaten one for myself. Then I had them parboiled, cut in half and sauteed up with some butter, garlic and a dash of salt and pepper. Yum! I couldn't believe it! I do like brussel sprouts! I do like them Sam I Am!
Fourth, try new techniques. If your kids don't like broccoli or asparagus, even though you cooked them until they were 'done' and mushy, it could just be they don't like mushy. I never liked asparagus and my husband loves it! I didn't understand why until he roasted them in the oven. They weren't mushy at all, they were crisp and full of flavor. It was eye opening! When children's palates are forming, something as simple as texture can throw them off of a certain vegetable. Getting them to try it cooked different ways can open up the possibilties for dinner infinitely.
Lastly, be creative! Don't be afraid to make a hill of mac'n'cheese with broccoli 'trees' growing on it. Make food fun and entertaining and your kids, toddlers to teens, are more likely to spend longer at the table than if they are bored and just ready to get away from the table.
So remember be creative, try new things, because if your kids see you eating a good variety of vegetables they are more likely to follow the example.
Here's a quick tip for a yummy fast dinner that's heavy on the veggies and easy to do!
Throw some whole wheat rotini in boiling water and steam up fresh asparagus, cut into bite size pieces, frozen or fresh broccoli, and carrots or corn (fresh or frozen) in the pan next to it. In the time it takes you to boil the pasta the veggies will be cooked but still have a crispness to them and the nutrients will be more in the veggies than the pan. Toss it all together with your favorite sauce and viola! Quick and easy dinner full of healthy grains and veggies, and veggies covered in pasta sauce will get eaten faster than by themselves!
You can even throw the whole mix in the oven with some shredded cheese on top until it melts! Enjoy!
Here are some tips to 'un-picky' your little eaters:
First, drop the label. If you resign yourself to your child being a picky eater, then you are less likely to give them a variety of vegetables. If you grew up eating peas, broccoli and spinach and your child doesn't like them, it doesn't mean they are a picky eater. It just means their tastes, their likes and dislikes, are different than yours.
Second, mix it up! If you eat peas, carrots and corn more than any other vegetables, pick a day each week and mix it up. Steam up some broccoli! Bake up some fresh vitamin and fiber filled sweet potato fries in the oven. Slice them thin and shake them up in a ziploc back with some olive oil and maybe even a dash of cinnamon. Bake them in the oven at 400 degrees for about 20 minutes. Your kids may think you've gone crazy giving them something so yummy and sweet for dinner!
Thirdly, be adventurous! Don't be afraid to cook up a vegetable you've never eaten! Brussel sprouts, blech! That's what I always thought, until someone asked if I'd ever eaten one. I realized that I'd spent so many years thinking, Blech! and had never eaten one for myself. Then I had them parboiled, cut in half and sauteed up with some butter, garlic and a dash of salt and pepper. Yum! I couldn't believe it! I do like brussel sprouts! I do like them Sam I Am!
Fourth, try new techniques. If your kids don't like broccoli or asparagus, even though you cooked them until they were 'done' and mushy, it could just be they don't like mushy. I never liked asparagus and my husband loves it! I didn't understand why until he roasted them in the oven. They weren't mushy at all, they were crisp and full of flavor. It was eye opening! When children's palates are forming, something as simple as texture can throw them off of a certain vegetable. Getting them to try it cooked different ways can open up the possibilties for dinner infinitely.
Lastly, be creative! Don't be afraid to make a hill of mac'n'cheese with broccoli 'trees' growing on it. Make food fun and entertaining and your kids, toddlers to teens, are more likely to spend longer at the table than if they are bored and just ready to get away from the table.
So remember be creative, try new things, because if your kids see you eating a good variety of vegetables they are more likely to follow the example.
Here's a quick tip for a yummy fast dinner that's heavy on the veggies and easy to do!
Throw some whole wheat rotini in boiling water and steam up fresh asparagus, cut into bite size pieces, frozen or fresh broccoli, and carrots or corn (fresh or frozen) in the pan next to it. In the time it takes you to boil the pasta the veggies will be cooked but still have a crispness to them and the nutrients will be more in the veggies than the pan. Toss it all together with your favorite sauce and viola! Quick and easy dinner full of healthy grains and veggies, and veggies covered in pasta sauce will get eaten faster than by themselves!
You can even throw the whole mix in the oven with some shredded cheese on top until it melts! Enjoy!
Friday, May 8, 2009
Where do you get your protein?
"You're a vegetarian? Where do you get your protein?"
This is the question I am asked, more often than not, when people discover we're vegetarian. As if meat, poultry and fish are the only sources of these wonderful amino acids.
There are many other sources of protein that you may not even realize are already in your diet. In addition to all the great vitamins and protein in organic yogurt, eggs and cheeses, broccoli, asparagus, cauliflower, brussel sprouts and watercress all contain more than 3 grams of protein per 100 grams. In comparison beans have about 9 grams of protein per 100 grams.
Chickpeas, used in making hummus, contain 16 grams of protein per serving. Baked beans, available in vegetarian form, contain 11.5 grams of protein per serving. Nuts and legumes are also wonderful for you. A peanut butter sandwich for lunch or spreading a little almond butter on your toast in the morning can go a long way to fulfilling your protein needs in a day.
There are also a bevy of meat supplements to choose from. Instead of chicken or beef you can use these meatless substitutes and still enjoy some of your favorite recipes from before you became a vegetarian.
Boca and Morningstar Farms have a variety of soy based meat substitutes ranging from crumbles, that can replace ground beef in your favorite taco or bolognese pasta recipe, to buffalo style 'chicken nuggets,' which were my husband's most missed food when we chose to be vegetarians.
Soy is very good for you, containing omega-3 fatty acids and thought by some to help prevent cancer. But too much of a good thing can be dangerous, and I don't just mean chocolate ice cream!
Many vegetarians eat soy on a daily basis, even multiple times each day. This can be dangerous as there have been studies linking an increase in the risk of cancer when too much soy exists in your diet.
Lucky for all you vegetarians out there, there are plenty of ways to get your protein without eating soy at every meal. Non-soy products such as Quorn, a mushroom-based meat substitute, are high in protein, very low in cholesterol and more healthy for you than a lean chicken breast.
Quorn comes in many forms that work with your favorite recipes. The 'cutlets' are perfect to bake in the oven and dice up into your favorite chicken recipe. If you miss chicken Caesar salad you can bake up a Quorn cutlet, dice it up and throw it in the fridge the night before. Pull it out at lunchtime, toss it on your salad and enjoy!
My husband loves to bake the 'cutlet' in the oven, wrapped in foil, with salsa and shredded cheese on top. It is so moist and flavorful you almost forget you aren't eating chicken. Even my carnivorous father loves them!
My toddler asks for the Quorn nuggets by name. My husband also bakes the nuggets and dices them up in pasta dishes. My favorite is the Quorn crumbles in a 'meat' sauce or tacos, and it's perfect in Shepherd's Pie.
Tofu and other soy products are certainly good for you and much healthier than meat, but be sure to eat in a balanced way. For example, help yourself to a nice veggie omelet with wheat toast for breakfast, then have a tofu and veggie stir fry for lunch, and finish your day off with a bean chili with Quorn crumbles for dinner.
Women only need about 46 grams of protein a day whereas men need 56 grams. Since most of what you're eating already contains protein, chances are you are getting more than enough without even trying.
And when the answer to "What's for dinner?" becomes something other than 'beef, chicken or fish' it can open up a world of yummy possibilities.
This is the question I am asked, more often than not, when people discover we're vegetarian. As if meat, poultry and fish are the only sources of these wonderful amino acids.
There are many other sources of protein that you may not even realize are already in your diet. In addition to all the great vitamins and protein in organic yogurt, eggs and cheeses, broccoli, asparagus, cauliflower, brussel sprouts and watercress all contain more than 3 grams of protein per 100 grams. In comparison beans have about 9 grams of protein per 100 grams.
Chickpeas, used in making hummus, contain 16 grams of protein per serving. Baked beans, available in vegetarian form, contain 11.5 grams of protein per serving. Nuts and legumes are also wonderful for you. A peanut butter sandwich for lunch or spreading a little almond butter on your toast in the morning can go a long way to fulfilling your protein needs in a day.
There are also a bevy of meat supplements to choose from. Instead of chicken or beef you can use these meatless substitutes and still enjoy some of your favorite recipes from before you became a vegetarian.
Boca and Morningstar Farms have a variety of soy based meat substitutes ranging from crumbles, that can replace ground beef in your favorite taco or bolognese pasta recipe, to buffalo style 'chicken nuggets,' which were my husband's most missed food when we chose to be vegetarians.
Soy is very good for you, containing omega-3 fatty acids and thought by some to help prevent cancer. But too much of a good thing can be dangerous, and I don't just mean chocolate ice cream!
Many vegetarians eat soy on a daily basis, even multiple times each day. This can be dangerous as there have been studies linking an increase in the risk of cancer when too much soy exists in your diet.
Lucky for all you vegetarians out there, there are plenty of ways to get your protein without eating soy at every meal. Non-soy products such as Quorn, a mushroom-based meat substitute, are high in protein, very low in cholesterol and more healthy for you than a lean chicken breast.
Quorn comes in many forms that work with your favorite recipes. The 'cutlets' are perfect to bake in the oven and dice up into your favorite chicken recipe. If you miss chicken Caesar salad you can bake up a Quorn cutlet, dice it up and throw it in the fridge the night before. Pull it out at lunchtime, toss it on your salad and enjoy!
My husband loves to bake the 'cutlet' in the oven, wrapped in foil, with salsa and shredded cheese on top. It is so moist and flavorful you almost forget you aren't eating chicken. Even my carnivorous father loves them!
My toddler asks for the Quorn nuggets by name. My husband also bakes the nuggets and dices them up in pasta dishes. My favorite is the Quorn crumbles in a 'meat' sauce or tacos, and it's perfect in Shepherd's Pie.
Tofu and other soy products are certainly good for you and much healthier than meat, but be sure to eat in a balanced way. For example, help yourself to a nice veggie omelet with wheat toast for breakfast, then have a tofu and veggie stir fry for lunch, and finish your day off with a bean chili with Quorn crumbles for dinner.
Women only need about 46 grams of protein a day whereas men need 56 grams. Since most of what you're eating already contains protein, chances are you are getting more than enough without even trying.
And when the answer to "What's for dinner?" becomes something other than 'beef, chicken or fish' it can open up a world of yummy possibilities.
Wednesday, May 6, 2009
Allergic to carrots?!?
My daughter was wonderful surprise and from the moment of conception I realized I was pregnant even if I wasn't quite ready to admit it, I made sure to get enough folic acid each day, ate good healthy veggies and patted myself on the back for already being vegetarian and giving my child a healthy start.
Over the next nine months I continued to eat wonderful food, exercise and read to my baby every day. I gave birth to a beautiful, healthy baby girl and continued to take my prenatals, eat healthy food and read to my baby as I breastfed her every day for fifteen months.
Then she made that great leap! She was ready to eat good healthy food all on her own! She dove right into her rice cereal mixed with fresh pumped Mama Milk! She conquered the cereal and was ready for the 'real' food!
Bring on the baby food! Right??
My husband and I don't have allergies. We can eat anything we want without fear of a rash or the need to carry an epi pen. We are very fortunate and we know it!
We did not anticipate any issues with our daughter, but continued to introduce foods one at a time just to be sure. Green beans went over with a great face that we got on camera. That first bite was a doozy! But my toddler now eats greenie beanies like candy. Yeah baby!
Then on to the peas, the prunes, the winter and summer squash. We were on a roll! Our little girl was eating so healthy, we were such good parents! We even made sure to feed her all the veggies that weren't sweet tasting so she would eat them as well as the sweet stuff.
And then came the carrots...those darn carrots.
We gave our little girl carrots and, being the wonderful child she is, she ate them up and asked for more! Then we noticed at bath time that she seemed to have a bit of a rash on her back and chest. Just to be safe we put away the carrots for another time.
A few weeks later we were ready to try the baby food blends that Earth's Best Organics was nice enough to make and jar for us. After a nice veggie mix I noticed at bath time a slight rash on her chest and back. She didn't seem to notice, but again I was concerned. After tucking my Little Miss into bed I found the jar in question and read the label. Sure enough right in the ingredient list was...carrots.
Now I was convinced my daughter was sensitive, if not allergic, to carrots. At that point I started reading labels very carefully. She was starting to eat what we ate and I wanted to make sure she could do so without breaking out in a rash! Or worse. I was amazed at the places I found carrots! Almost any baby food that wasn't 'just peas' or 'just green beans' or 'just squash', any kind of blend, included carrots! There was carrots in the vegetarian lasagna my husband and I loved to eat for dinner on occasion. None of that anymore.
Apparently carrots are a good filler! I was very frustrated to discover that the yogurt she had been eating contained carrot juice for color! Which explained why I had noticed a very slight collection of those same small red bumps on her back lately, even though I had decided she simply had sensitive skin. Apparently it wasn't that simple.
I started doing my research and although it isn't as common as milk or nut allergies, carrots is not something that only affects my daughter. There are plenty of parents out there with the same dilemma! I thought it was terrible at first! But I have to say that being allergic to carrots has done for my daughter's palate what being vegetarian has done for mine! My daughter doesn't just dip baby carrots in ranch dressing for a healthy snack, she dips slices of zuccini and cucumber, slices of orange pepper and yellow pepper too! Just think of the possibilities when you don't automatically reach for those baby carrots!
The benefits of carrots are widely advertised. They are great for you eyes, carrot juice is in most 'healthy' juice blends and thanks to 'Yes to Carrots' you can even wash your face with them! But the same beta-carotene in carrots can be found in many other places and my daughter eats from many of them! Broccoli, mango, grapes, blueberries, bananas, apricots and avacado are all good sources of beta-carotene too!
So where I originally looked at 'no carrots!' as a curse, a frustrating stumbling block in feeding my child healthy food, I now see it for what it is! A wonderful opportunity to broaden her food horizons and expand her growing palate!
Happy veggies!
Over the next nine months I continued to eat wonderful food, exercise and read to my baby every day. I gave birth to a beautiful, healthy baby girl and continued to take my prenatals, eat healthy food and read to my baby as I breastfed her every day for fifteen months.
Then she made that great leap! She was ready to eat good healthy food all on her own! She dove right into her rice cereal mixed with fresh pumped Mama Milk! She conquered the cereal and was ready for the 'real' food!
Bring on the baby food! Right??
My husband and I don't have allergies. We can eat anything we want without fear of a rash or the need to carry an epi pen. We are very fortunate and we know it!
We did not anticipate any issues with our daughter, but continued to introduce foods one at a time just to be sure. Green beans went over with a great face that we got on camera. That first bite was a doozy! But my toddler now eats greenie beanies like candy. Yeah baby!
Then on to the peas, the prunes, the winter and summer squash. We were on a roll! Our little girl was eating so healthy, we were such good parents! We even made sure to feed her all the veggies that weren't sweet tasting so she would eat them as well as the sweet stuff.
And then came the carrots...those darn carrots.
We gave our little girl carrots and, being the wonderful child she is, she ate them up and asked for more! Then we noticed at bath time that she seemed to have a bit of a rash on her back and chest. Just to be safe we put away the carrots for another time.
A few weeks later we were ready to try the baby food blends that Earth's Best Organics was nice enough to make and jar for us. After a nice veggie mix I noticed at bath time a slight rash on her chest and back. She didn't seem to notice, but again I was concerned. After tucking my Little Miss into bed I found the jar in question and read the label. Sure enough right in the ingredient list was...carrots.
Now I was convinced my daughter was sensitive, if not allergic, to carrots. At that point I started reading labels very carefully. She was starting to eat what we ate and I wanted to make sure she could do so without breaking out in a rash! Or worse. I was amazed at the places I found carrots! Almost any baby food that wasn't 'just peas' or 'just green beans' or 'just squash', any kind of blend, included carrots! There was carrots in the vegetarian lasagna my husband and I loved to eat for dinner on occasion. None of that anymore.
Apparently carrots are a good filler! I was very frustrated to discover that the yogurt she had been eating contained carrot juice for color! Which explained why I had noticed a very slight collection of those same small red bumps on her back lately, even though I had decided she simply had sensitive skin. Apparently it wasn't that simple.
I started doing my research and although it isn't as common as milk or nut allergies, carrots is not something that only affects my daughter. There are plenty of parents out there with the same dilemma! I thought it was terrible at first! But I have to say that being allergic to carrots has done for my daughter's palate what being vegetarian has done for mine! My daughter doesn't just dip baby carrots in ranch dressing for a healthy snack, she dips slices of zuccini and cucumber, slices of orange pepper and yellow pepper too! Just think of the possibilities when you don't automatically reach for those baby carrots!
The benefits of carrots are widely advertised. They are great for you eyes, carrot juice is in most 'healthy' juice blends and thanks to 'Yes to Carrots' you can even wash your face with them! But the same beta-carotene in carrots can be found in many other places and my daughter eats from many of them! Broccoli, mango, grapes, blueberries, bananas, apricots and avacado are all good sources of beta-carotene too!
So where I originally looked at 'no carrots!' as a curse, a frustrating stumbling block in feeding my child healthy food, I now see it for what it is! A wonderful opportunity to broaden her food horizons and expand her growing palate!
Happy veggies!
Tuesday, March 17, 2009
Pasta a la Daddy!
Here is my husband's creation born of a visit to our local farmer's market:
Pasta a la Daddy
Ingredients:
1 large crown fresh broccoli
1 bunch asparagus tips
1 bunch Swiss chard
1 can organic petite diced tomatoes
1 box of organic penne or rotini
1 jar Bertolli Mushroom Alfredo
2 cups mozzerella
Clove of garlic (sliced)
Nutmeg to taste
In preparation:
Pre-heat oven to 325 degrees.
Drain tomatoes
Wash and dry the chard to remove any dirt or grit.
Wash and cut broccoli and asparagus into bite size pieces.
Starting the process:
Lightly steam asparagus and broccoli.
Saute chard with sliced clove of garlic until wilted.
Add sprinkling of ground nutmeg to chard to taste.
Boil pasta as directed to al dente.
Putting it all together:
Spread 1/3 jar of alfredo into bottom of 9 x 13 pyrex pan.
Layer steamed broccoli and asparagus onto sauce.
Spread tomatoes across broccoli and asparagus.
Cover with one cup cheese.
Pour cooked pasta on as next layer.
Cover pasta with remaining sauce.
Spread sauteed chard over pasta.
Sprinkle remaining cup of cheese over entire dish.
Bake it up!
Place dish, uncovered, in heated oven for 10-15 minutes. Long enough for the cheese to melt and dish to settle into itself.
Remove from oven and serve!
Makes a wonderful, vitamin and protein packed meal that tastes just as good as leftovers! It has become one of our family's favorites!
Enjoy!
Pasta a la Daddy
Ingredients:
1 large crown fresh broccoli
1 bunch asparagus tips
1 bunch Swiss chard
1 can organic petite diced tomatoes
1 box of organic penne or rotini
1 jar Bertolli Mushroom Alfredo
2 cups mozzerella
Clove of garlic (sliced)
Nutmeg to taste
In preparation:
Pre-heat oven to 325 degrees.
Drain tomatoes
Wash and dry the chard to remove any dirt or grit.
Wash and cut broccoli and asparagus into bite size pieces.
Starting the process:
Lightly steam asparagus and broccoli.
Saute chard with sliced clove of garlic until wilted.
Add sprinkling of ground nutmeg to chard to taste.
Boil pasta as directed to al dente.
Putting it all together:
Spread 1/3 jar of alfredo into bottom of 9 x 13 pyrex pan.
Layer steamed broccoli and asparagus onto sauce.
Spread tomatoes across broccoli and asparagus.
Cover with one cup cheese.
Pour cooked pasta on as next layer.
Cover pasta with remaining sauce.
Spread sauteed chard over pasta.
Sprinkle remaining cup of cheese over entire dish.
Bake it up!
Place dish, uncovered, in heated oven for 10-15 minutes. Long enough for the cheese to melt and dish to settle into itself.
Remove from oven and serve!
Makes a wonderful, vitamin and protein packed meal that tastes just as good as leftovers! It has become one of our family's favorites!
Enjoy!
Being a Veggie Mama!
In a world where meals revolve around meat. "Are we having chicken or steak? Do you want fish tonight?" Many of us are choosing to break loose our ties and create meals based on an idea. The idea that you can exercise creativity and break out of the norm by making meals that, gasp, are centered around those wonderful treats that come in endless varieties; vegetables.
Walking to the farmer's market and supporting local produce, while cutting down on your carbon footprint you can take a look around and pick out the veggies that look delicious already, take them home and make something amazing. And the best part? They great for you!!
My husband and I were vegetarians for nearly two years when we discovered we were pregnant. We were so determined to make sure I ate everything that I needed to make a healthy baby, we tried things we never would have as carnivores. My palate has broadened exponentially since becoming vegetarian. Who knew there were so many amazing things to eat when you don't get stuck on default and eat chicken, beef or fish each night.
My daughter will be two years old this fall and has never eaten meat. But here are some of her favorite things to eat: broccoli, cheese, peaches, raisins, dried papaya, peas, green beans, yogurt, goldfish crackers (whole wheat), dark chocolate, did I mention broccoli?
She eats foods, and relishes them, that many ten year old's won't eat. I know what you're thinking. "Just wait. She's going to turn two and only want junk as she turns her nose up at veggies." But I say, nay. She has always been given good food, so she knows the difference. She's never eaten at McDonald's and rarely had 'fast food' of any kind. She loves the 'good for you' food that keeps her full of energy and her tummy happy! Especially if it comes in the form of Broccoli or Dark Chocolate.
Here's a tip Mamas! My husband takes Quorn cutlets (which is a mushroom based, high protein, no cholesterol, no saturated fat alternative to a chicken breast without the sacrificing of chicken) smothers them in salsa and shredded cheese and bakes them in the oven. You'd think they were coated in chocolate the way this little one chomps away!
The key to getting your kids to eat healthy is creativity! Which sounds like a lot of work, but really doesn't have to be. You'd be surprised what kids will eat if they get to dip! A small container of organic ranch dressing, or melted cheese, and they'll wonder where all their veggies went as they sigh happily over their full tummy!
Walking to the farmer's market and supporting local produce, while cutting down on your carbon footprint you can take a look around and pick out the veggies that look delicious already, take them home and make something amazing. And the best part? They great for you!!
My husband and I were vegetarians for nearly two years when we discovered we were pregnant. We were so determined to make sure I ate everything that I needed to make a healthy baby, we tried things we never would have as carnivores. My palate has broadened exponentially since becoming vegetarian. Who knew there were so many amazing things to eat when you don't get stuck on default and eat chicken, beef or fish each night.
My daughter will be two years old this fall and has never eaten meat. But here are some of her favorite things to eat: broccoli, cheese, peaches, raisins, dried papaya, peas, green beans, yogurt, goldfish crackers (whole wheat), dark chocolate, did I mention broccoli?
She eats foods, and relishes them, that many ten year old's won't eat. I know what you're thinking. "Just wait. She's going to turn two and only want junk as she turns her nose up at veggies." But I say, nay. She has always been given good food, so she knows the difference. She's never eaten at McDonald's and rarely had 'fast food' of any kind. She loves the 'good for you' food that keeps her full of energy and her tummy happy! Especially if it comes in the form of Broccoli or Dark Chocolate.
Here's a tip Mamas! My husband takes Quorn cutlets (which is a mushroom based, high protein, no cholesterol, no saturated fat alternative to a chicken breast without the sacrificing of chicken) smothers them in salsa and shredded cheese and bakes them in the oven. You'd think they were coated in chocolate the way this little one chomps away!
The key to getting your kids to eat healthy is creativity! Which sounds like a lot of work, but really doesn't have to be. You'd be surprised what kids will eat if they get to dip! A small container of organic ranch dressing, or melted cheese, and they'll wonder where all their veggies went as they sigh happily over their full tummy!
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