New labels: Vegan & Gluten Free

I added 2 new labels to my recipe blog: "Vegan" and "Gluten Free"!
There are different levels of veganism; my vegan label will exclude recipes with dairy, eggs, and/or honey.

For gluten free recipes, I did include those that use soy sauce or tamari, since there are gluten-free brands.

Many recipes on this blog can be modified (subsitituting soy cheese or rice noodles, for example), so these labels will only include recipes where no substitutions are required, or recipes where cheese, etc. are optional. I hope these new labels will make my blog more accessible!

Salad!

Is losing weight one of your goals? Or perhaps incorporating more fresh veggies into your diet? Something my family tries to do every at every dinner is eat a salad beforehand. Our favorite blend: Romaine lettuce and/or baby spinach, carrots, red pepper, and cucumber. The variety of colors ensures a wider array of nutrients, and darker leafy greens (rather than iceberg lettuce) are loaded with vitamins & minerals. Eating salad before a meal allows you to load up on fiber, so you feel fuller and will eat less during dinner. I keep all our salad ingredients stocked and make a fresh salad each day. I'm more likely to eat something that I've recently put effort in to make, plus the veggies are crisper this way. And the best part: trying out different yummy salad dressings!

Aimee's Vegetarian Recipes on Facebook!

Would you like to get FB updates when there's a new recipe on this blog? Plus extra tidbits on recipes already posted?
Here is a link to my Veggie Blog Facebook page:
facebook.com/veggieaimee
You can also share this web site directly to your FB page by clicking "share" in the upper left corner. Enjoy!

Sweeteners

Many of the desserts in this blog use honey rather than white sugar. Honey contains additional nutrients and is all natural, whereas refined sugar is processed and has little, if none, added nutrients. Molasses, brown sugar, maple syrup, and honey all have intermediate to high levels of disease-fighting antioxidants.
You'd be surprised at products which contain added sugars, common products such as ketchup and salsa.
Evaporated cane juice is healthier than refined sugar for two reasons: it does not undergo the same degree of processing that refined sugar does, and it retains more of the nutrients found in sugar cane.
High fructose corn syrup is often used as a substitute for sugar in soft drinks and other processed foods.
And then of course there are the artificial sweeteners such as aspartame, often used in diet sodas and even yogurt.
So go for the sweetener that is the least-processed. Read your labels!

Storing Spices

Source: Cooking Light
"Keep spices in a dark cabinet or drawer-- not in the open in a spice rack or near the stove-- because heat, light, and moisture degrade flavors."

I actually moved my spices from an open rack by the stove to a drawer before I came across this info, mainly so I didn't have to transfer spices to the containers found in my spice rack. I recently gave my old spice rack to my daughters, and now they use it outside and fill the containers with sand & stones. They love to play restaurant with their pretend spices!

Recipes from Magazines

Whenever I come across a recipe in a magazine that I want to try, I cut out the page, fold it up, and slip it into a photo album. I also make sure I know which magazine it comes from so I can cite the source if I end up posting it on my blog. Each week I browse through my recipe "photo" album and try to make at least one new recipe per week!

Nutritional Yeast

We have been using nutritional yeast flakes more often lately. It is actually a complete protein, which makes it easy to sneak protein into your diet! I love to make yeast butter to drizzle on veggies: we just melt 1-2 tablespoons of butter in the microwave, then stir in some yeast flakes. Here is a little blurb about it from Wikipedia: "It is a source of protein and vitamins, especially the B-complex vitamins and is a complete protein. It is also naturally low in fat and sodium... Nutritional yeast has a strong flavor that is described as nutty, cheesy, or creamy, which makes it popular as an ingredient in cheese substitutes. It is often used by vegans in place of parmesan cheese. Another popular use is as a topping for popcorn. It can also be used in mashed and fried potatoes, as well as putting it into scrambled eggs."
http://en.wikipedia.org/wiki/Nutritional_yeast

Qunioa: a complete protein!

The grain Quinoa is a complete protein all by itself since it contains all 8 essential amino acids.

Buying Organic

It's sometimes hard (and expensive) to buy everything organic. I usually try to buy organic food & drink for my kids since their little bodies are more affected by what goes into them. I recently came across an article in Vegetarian Times on organic produce. Basically, if you eat the skin or leaves, it's best to buy organic. Here's a suggested list of produce that is worth buying organic: bell peppers, carrots, celery, leafy greens, cucumbers, green beans, potatoes, peaches, apples, nectarines, strawberries, pears, imported grapes. The produce on this list generally have the most residual pesticides. I actually bring this list with me every time I go to the grocery store for easy reference.

Make your own Bread Crumbs

I used to buy breadcrumbs, but one day I looked at the ingredients and was appalled by all the artificial junk added. Then I realized how easy (and how much cheaper) it is to make your own-- just put bread slices in the blender, finely chop, and presto! I usually add some garlic salt, oregano, and basil to give them more flavor. Just keep them in the freezer (I use a ziplock freezer bag) and they're ready to go when you need them-- no unthawing necessary! If you'd like, you could toast them in the oven for a crisper texture. Using bread from a breadmaker is best since there are no added preservatives.

Animal Protein Versus Vegetable Protein

Source: http://www.bodyforlife2.com/incompletprotein.htm

In general, animal proteins (meat, fish, poultry, milk, cheese, and eggs) are considered good sources of complete proteins. Complete proteins contain ample amounts of all essential amino acids.On the other hand, vegetable proteins (grains, legumes, nuts, seeds, and other vegetables) are incomplete proteins because they are missing, or do not have enough of, one or more of the essential amino acids.
By combining foods from two or more of the following categories, you create a self-made complete protein. The foods in one category may be missing amino acids that are present in the foods listed in another category. When eaten in combination at the same meal (or separately throughout the day), your body receives all nine essential amino acids. Complementary proteins are two incomplete proteins in a food that compensate for one another's shortfalls when combined.

Sources of Complementary Proteins:
Grains: Rice, Pasta, Rye, Wheat, Barley, Bulgur, Oats, Buckwheat
Legumes: Beans, Lentils, Dried peas, Peanuts, Chickpeas, Soy products
Nuts/Seeds: Sesame seeds, Sunflower seeds, Walnuts, Cashews, Other nuts

Combinations to Create Complete Proteins:
*Tofu, seitan, or tempeh with pasta or rice
*Peanut butter on whole-wheat bread
*Rice and beans
*Bean soup and a roll
*Humus (chickpeas and sesame paste)
*Trail mix (peanuts and sunflower seeds)
*Salad with chickpeas and cornbread

Also, by adding small amounts of animal protein (eggs, milk, or cheese) to any of the groups, you create a complete protein.

See-- it's easier than you think to get your protein!

Trans Fat

Yet another trend seems to be the fight against trans fat, or partially hydrogenated oils. This ingredient is used solely for the purpose of prolonging shelf-life. It is so bad for you that some European countries have banned its use! You might have noticed that many products now advertise"Zero Trans Fat." However, there are still many products that contain this extremely unhealthy ingredient, so read your labels!
Here's a link with more info:
http://www.treelight.com/health/nutrition/PartiallyHydrogenatedOils.html

Whole Grains

Finally, eating whole grains seems to have become a trend! Choose brown rice, whole grain pasta, and whole grain breads over less nutritious options. They are more filling and add more fiber to your diet. Be sure to check labels; whole wheat does not mean the product contains whole grains. Look for labels that actually say "whole grain."

Every Meatless Meal Can Help...

Reduce the risk of heart disease, strokes, & cancers while cutting exposure to foodbourne pathogens
Provide a viable answer to feeding the world’s hungry through more efficient use of grains & other crops
Conserve vital but limited freshwater, fertile topsoil & other resources
Preserve ecosystems such as rainforests & other wildlife habitats
Decrease greenhouse gasses & the pollution of animal agriculture

www.worldvegetarianday.org

Reading Ingredient Labels

Eating healthy requires looking at ingredient labels to see what exactly you're going to put into your body. Typically I've found that shorter ingredient lists mean less artificial additives & chemicals. The first few ingredients are most important since ingredients are listed in descending order (the most prevalent ingredient is listed first). Reading labels may seem tedious at first, but soon you'll become familiar with brands that contain less or no artificial ingredients.

What is Tempeh?

Tempeh (tem-PAY) is a fermented food made by the controlled fermentation of cooked soybeans with a Rhizopus mold (tempeh starter). Tempeh fermentation produces natural antibiotic agents (which are though to increase the body’s resistance to intestinal infections), but leaves the desirable soy isoflavones intact. Tempeh has been a favorite food and staple source of protein in Indonesia for several hundred years.

Rich in Nutrients - Tempeh is very nutritive and contains many health promoting ingredients, including isoflavones and saponins. Tempeh is a complete protein food that contains all the essential amino acids.

Easy to digest - Tempeh maintains all the fiber of the beans and gains some digestive benefits from the enzymes created during the fermentation process.

A versatile product - Tempeh has a firm texture and a nutty mushroom flavour. Tempeh can be used in different ways. Normally tempeh is sliced and fried until the surface is crisp and golden brown, or tempeh can be used as ingredient in soups, spreads, salads and sandwiches.

info from http://www.tempeh.info/

What is Seitan?

Seitan (say-TAHN) is made from gluten. Gluten is the name of the insoluble protein in wheat, probably most familiar as the stuff that makes bread dough elastic. Known as "wheat meat," seitan is a low fat, high protein, firm-textured meat substitute. It has been eaten in Asia, Russia and the Middle East for thousands of years.

Rich in nutrients - As a protein source, seitan contains about 31 grams of protein per 4 ounce serving (which means it has more plant protein per serving than tofu), provides a modest amount of B vitamins and iron and contains no saturated fat or cholesterol. Like grain foods in general, this protein is incomplete and needs to be complemented with other protein sources such as dairy or legumes.

info from http://ohoh.essortment.com/whatisseitan_rkgb.htm

What is Tofu?

A staple in Asia for 2,000 years, tofu is known for its extraordinary nutritional benefits, as well as its versatility. Tofu, also known as soya curd, is a soft cheese-like food made by curdling soya milk with a coagulant. Tofu is a rather bland tasting product that easily absorbs the flavours of the other ingredients.
Rich in Nutrients - Tofu is rich in both high quality protein and B-vitamins. Tofu is, therefore, an excellent substitute for meat in many vegetarian recipes. Calcium in tofu contributes to the prevention of osteoporosis.
Easy to digest - An additional benefit of tofu is that it is extremely easy to digest. This is because the soybean’s fiber is removed during the manufacturing process.
Reduce cholesterol - As most other soyfoods, tofu reduces heart disease by lowering the level of the "bad" LDL cholesterol, and as the result maintaining the level of "good" HDL cholesterol.
Rich in isoflavones - Tofu is rich in isoflavones, which reduce the risk of osteoporosis. Isoflavones will also lower rates of breast cancer and prostate cancer, and reduce menopausal symptoms including mood swings and hot flashes.

info from http://www.soya.be/what-is-tofu.php

World Vegetarian Day

October 1st is World Vegetarian Day, the Annual Kickoff of Vegetarian Awareness Month! Here is a link to read more about it: www.worldvegetarianday.org

Watch for MSG!

I always read product ingredients to check for MSG, or monosodium glutamate. It's a chemical flavor-enhancer found in products such as flavored chips & crackers, as well as salad dressing and canned soups. You'd be surprised how many products contain this chemical! Here is a link to read more about the potential effects of MSG: http://www.cfsan.fda.gov/~lrd/msg.html