Texas Veggie RD

Herbs, Spices, Extracts--The Perfect Store

2012-01-23T10:04:00.000-08:00

I love buying herbs and spices by the ounce, not by the bottle,so when shopping in Austin, Texas I found the Savory Spice Shop next door to Con OlioI was in foodie bliss.

The Savory Spice Shop provides an abundance of conventionaland organic herbs, spices, and a plethora of blends. Each can be purchased inpre-measured bottles, or the staff will weigh and package as little as oneounce. Want to create your own currypowder, this store carries an exotic collection of herbs and spices that wouldmake you think you were in another country. Just want a great curry powder foryour next Asian feast, no problem again –there are lots of choices. Anotherplus – you can sample this great collection.

Just to so you know – there are two stores in Austin, one atthe Arboretum and the other downtown on 6^th street. If you don’tlive in Austin, don’t despair here is the link to their current locations. Still can’t find this delightful store nearby– check out their mail order serviceall the same foodie favorites delivered to your door.

I highly recommend checking out these fresh herbs, spices, andextracts to make your veggie meals extra yummy.

Tomato Small Bites

2011-10-31T12:50:00.000-07:00

Try this fun snack or delicious appetizer anytime, but if you use yellow grape tomatoes youwill create a yummy seasonal look. Remember to include children in the making of this delightful snack.

Tomato Small Bites

Ingredients:1 cup balsamic vinegar, can be any flavor
1 container of grape tomatoes, yellow or red

1 cup of diced extra firm tofu(or use mozzarella cheese)
Toothpicks

Medium round plate

Directions:

Measure balsamic vinegar into a saucepan and bring to a boil, reduceheat to a simmer and let it boil until it reduces to half (about ½ cup). When the liquid is removed the balsamicvinegar will become thicker as it cools.

While balsamic vinegar is boiling, start placing one tomato and onecube of cheese or tofu onto a toothpick. Place each one on the plate in acircle. If you are not ready to serve, cover and place in the refrigerator.

Use a spoon to place a thin drizzle of the balsamic vinegar over thetop of the tomato picks before serving. Then place the remaining balsamicvinegar syrup in a small bowl serving.

Enjoy!!

Wash Your Hands and Kitchen!

2011-09-20T09:16:00.000-07:00

If you want to keep the majority of food borne illnesses away, then follow your Mother’s advice and wash your hands! Wash them often and don’t rush. Use warm soapy water, wash the front, the back, between your fingers, under fingernails, and count slowly to 20 seconds for a real clean.

September is National Food Safety Month and a great time to remember that washing your kitchen is as important as washing your hands and provides another defense against food borne illnesses.

1. Clean spills, and food particles off counter tops as soon as possible, and don’t forget to clean door pulls and the refrigerator handle. It only requires a couple of minutes and hot soapy water.

2. Keep non-food items out of the kitchen and away from food and utensils. This includes purses, newspapers, mail, and books.

3. Wash dishes, cutting boards, utensils, and cookware in the dishwasher if possible. If not, wash in hot, soapy water, and use a hot water rinse.

a. Replace chipped plates and china to prevent bacteria growth.

b. Also replace cutting boards with cracks, crevices, or excessive knife scars.

4. Wash towels and dishcloths often, using the hot water cycle of your washing machine.

a. Always dry towels and dishcloths between each use. A damp dishcloth or towel provides the perfect place for bacteria to grow.

b. If you use a sponge, check out my blog on cleaning sponges.

5. Keep appliances clean, use hot soapy water to remove spills when then occur.

a. Clean all splatters that occur inside of your microwave, as splatters easily grow bacteria.

b. Don’t forget to wash the refrigerator and freezer shelves.

To learn more about avoiding foodborne illnesses visit the Home Food Safety website, sponsored by the American Dietetic Association and ConAgra Foods.

Discovering Food Trucks

2011-08-17T04:51:00.000-07:00

Living in a small town the only food trucks I see are what we call the Roach Coach. Simply, a pickup truck with a small camper attached that travels between construction jobs selling high fat snack items, sugary drinks, and a host of meaty items, which make this vegetarian steer clear.

So when I see advertisements for the Great Food Truck Race on the Food Network, that includes a Vegan Food Truck, my curiosity got the best of me. So last weekend I talked my husband into joining me as we checked out all the hoopla in our closest city -- Austin Texas. We picked Conscious Cravings from the website description and menu. It sits between an Asian inspired truck and a gumbo truck. Conscious Cravings did not offer the curb appeal of the other trucks but on first bite we learned the food was not plain at all.

Choosing our first food truck wrap was tough, all the menu items sounded deliciously interesting but we finally settled on getting the Black Bean Slider with vegan (Daiya) cheese, and the BBQ Seitan. I addition we did succumb to one order of baked rosemary French fries and a Blueberry lemonade, both I highly recommend.

Both grilled wraps were delectable, the whole wheat wrap was very thin, enhancing the flavor but not overwhelming the sandwich. The black bean slider was a dance on the taste buds, very yummy with just the right amount of spice. The BBQ Seitan wrap delivered a light textured seitan coated with a slightly sweet BBQ flavor, with perfect texture and yummy taste.

What a great lunch choice, I will certainly be visiting Conscious Cravings again and recommend you check it out if you are in Austin. Everything at Conscious Cravings can be made vegan/or vegetarian – totally the customer’s choice. You will find the truck parked on the west side of the UT campus at 1901 Rio Grande on the northwest corner of Martin Luther King. Hours are Monday – Saturday 11a - 8pm.

Tempt your taste buds by checking out the menu.

Packing a Safe Lunch

2011-08-16T11:12:00.000-07:00

The new lunch box sits waiting for the first day of school, your child’s favorite foods are purchased, but have you thought about keeping the lunch safe? A recent survey by the American Dietetic Association reported four out of five kids don't have access to a refrigerator at school. Here are some tips from www.homefoodsafety.org to keep your child's lunch cool and ready to eat.

Stay cool for school.

Ø Keep perishable foods refrigerated as long as possible. Perishable foods should not be out of the refrigerator for more than two hours.

Ø Help keep your child's lunch safe by packing it in an insulated lunch bag or lunch box, and including an ice pack or frozen beverage container.

Skip the shortcuts.

Ø Make sure the lunch box or bag is washed in warm soapy after each use.

Ø One way to prevent cross-contamination-- always wipe counter surfaces to remove any remnants of last night's dinner, before making lunch items. Keep mornings simple of, prepare lunch items the night before and then add the ice pack on the way out the door.

Create a non-perishable lunch.

Ø Most kids want easy to eat healthy food for lunch and there are a host of items that don’t require refrigeration and make lunch easy to prepare and safe to eat.

trail mix
granola bars
bagels
carrot and celery sticks
whole fruit
single-serve sugar-free fruit
nuts
dried fruit
peanut butter for dipping crackers or apples

For more ideas to reduce your risk of foodborne illness visit www.homefoodsafety.org.
For more tips on packing a healthy lunch check out www.kidseatright.org.

Finding Vegetarian/Vegan Food on the Road

2011-07-28T14:27:00.000-07:00

When a vegetarian travels, meal times create challenges. Usually I will visit www.HappyCow.net prior to my trip for a list of vegetarian and vegan restaurants at my destination. Now I can access that information from my iPhone.

Recently Happy Cow released an App for the iPhone, iPod, and iPad that brings the list of plant-based eating spots to you for only $2.99. The App will search for vegan, vegetarian, and vegetarian-friendly restaurants, plus stores based on your location, anywhere in the world. The App installs through iTunes and with just a couple of key strokes a list of eating places appear.

So next time you take a trip, travel hunger free by using the HappyCow App.

Note: To keep up with other meat free travelers fine HappyCow.net on Facebook.

Oprah Winfrey and 378 Staffers Go Vegan

2011-01-30T15:21:00.000-08:00

A one-week challenge to go vegan at Harpo Studios will start with the Tuesday, February 1 Oprah Show. Check out the details.

Ever think about giving a total plant diet a try? Then is would be an excellent way to give it try -- one week that is not very long.

Visit this new Vegetarian Website

2010-12-15T10:05:00.000-08:00

A new vegetarian website was launch today! It is designed for everyone, those curious about vegetarian diets and those who have followed a plant-based diet for years. The best part it is written by Registered Dietitians from the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association.

Their mission as the leading authority on vegetarian diets is to provide tools from evidence-based research to plan all types of vegetarian meals. The website will share information for all age groups, and fitness levels that will promote health and well-being based on the latest research.

Check it out!

What does a Vegetarian eat at Thanksgiving?

2010-11-23T14:38:00.000-08:00

I am always amazed when someone asks what I eat for Thanksgiving Dinner. For me it is a cinch because my parents became vegetarian when I was 10, meaning that for over 40 Thanksgivings I did not prepare or consume a turkey. To top it off my oldest daughter experiences an allergic reaction to the lactose in milk, so for the last 20 years I prepared Thanksgiving dinner without dairy.

Vegetarians know --

Traditional Thanksgiving side dishes are delicious without animal products.
If you don’t tell, no one will know that the mashed potatoes are made with soy margarine and almond milk.
Desserts made with soy creamer and egg replacers call for seconds, just like their counter parts.

Try this -- Thanksgiving Veggie Stuffing

In a heated skillet place:

1 Tablespoon Olive Oil
4 stalks of celery, diced
1 medium onion, diced

4 carrots, in thin slices

1 cup vegetable broth

Simmer until vegetables are crisp tender, and then add:

1 bag Pepperidge Farms Herb Stuffing

1-2 cups vegetable broth

Toss until bread is moist, using more broth for a moist dressing and less broth for a drier dressing. Place in casserole dish and bake for 30 minutes at 350 degrees. Remove from oven and serve with your favorite meat alternative and cranberry sauce.

Happy Veggie Thanksgiving!!

Santa Fe Salad -- with a surprise ingredient!

2010-11-16T11:21:00.000-08:00

Santa Fe Salad, the dressing recipe was originally shared by my friend Cindi and I kept tweaking the original and this is my favorite way to make it. Peanut butter in the dressing of this salad may sound odd, but it defines the flavors and creamy texture. I used the all natural crunchy style peanut butter and the food processor made even the chunks very creamy. My husband says the dressing “dances on your tongue”, and we enjoy this as a complete meal or a side salad. If you make the salad on the weekend, chop extra veggies you have enough dressing for 2-3 packable lunch meals during the week.

Santa Fe Salad Recipe

Peanut Dressing:
In a food processor place:
1/4 cup grapefruit juice or ¼ cup grapefruit balsamic vinegar
¼ cup Peanut butter
2 Tablespoons Agave Nectar or honey
1 Tablespoons olive oil
1 Small avocado (about ½ cup)
2 Tablespoons dried cilantro (if fresh use about 1/3 cup)
2 cloves garlic, minced or crushed
Salt to taste
½ teaspoon chili powder, optional
Blend about 1 minute then scrape down the sides and blend another 30 seconds so the dressing is creamy.
Set aside until salad is ready. Dressing will keep in refrigerator a week.

Salad:
In a large salad bowl measure
1 head Romaine lettuce, chopped
½ cup tomato, chopped
¼ cup red pepper, chopped
¼ cup sweet onion, chopped fine
1/3 cup black beans, rinsed and drained
1/3 cup corn, frozen or canned, rinsed and drained.
Toss together with add ½ of the dressing, and serve.
Option: Just before serving top with 10 baked corn chips, crushed.

I hope you enjoy!

Phone App for the "Dirty Dozen"

2010-11-11T13:25:00.000-08:00

Eating fruits and vegetables is essential for good health and choosing organic can reduce ingesting pesticides. Researchers at the Environmental Working Group (EWG) analyzed fruits and vegetables for pesticides using the US Department of Agriculture (USDA) data. EWG then created a guide for making educated fruit and vegetable choices. They created two lists – The Clean 15 and The Dirty Dozen. The Dirty Dozen includes produce highest in pesticides and The Clean 15 includes produce with the lowest pesticides levels.

Then to make things easier EWG created a FREE iPhone App called “Dirty Dozen”. The App keeps these lists and more at your finger tips.

Remember eating fruits and vegetables is more important than worrying about pesticides, but now you can make knowledgeable choices.

The Clean Fifteen
Onions
Avocados
Frozen corn
Pineapples
Mangoes (Subtropical and Tropical)
Frozen peas
Asparagus
Kiwi (Subtropical and Tropical)
Cabbage
Eggplant
Cantaloupes (Domestic)
Watermelons
Grapefruit
Sweet potatoes
Honeydew melon

The Dirty Dozen
Celery
Peaches
Strawberries
Apples
Blueberries
Nectarines
Bell peppers
Spinach
Cherries
Kale
Potatoes
Grapes (Imported)

To learn more about pesticides and get a complete list of the producd tested visit the EWG website.

Tempt Your Taste Buds with Peanut Butter

2010-11-03T17:56:00.000-07:00

Open a cupboard in seven out of ten kitchens and you will find a jar of peanut butter. While we hear of people with a peanut allergy, in actuality each American eats three pounds of peanut butter per year.

Since November is Peanut Butter Month here are some ideas to use peanut butter as a tool to get your kids to eat more fruits and vegetables:

1. Create a low fat version of Elvis’s favorite sandwich, spread a slice of whole wheat toast with peanut butter and top with sliced bananas.
2. Top your peanut buttered slice of bread with unsweetened applesauce and a spinkle of cinnamon.
3. Thin 2 Tablespoons of peanut butter with 2 Tablespoons of orange or apple juice and use as a dip for apples or pears.

4. Stir a tablespoon of peanut butter into hot oatmeal.

5. Spread peanut butter on a celery stalk for a crunchy snack.

Natural peanut butter is a delicious and healthy source of protein with no cholesterol, provides monounsaturated fats, plant proteins, antioxidants, and several vitamins and minerals. Enjoy a tablespoon today!

FYI—I make a delicious Santa Fe Salad and a main ingredient in the dressing is peanut butter – I will post this recipe later this month.

What is in your food?

2010-10-29T11:24:00.000-07:00

Ever want to buy a new product but don’t understand the complete list of ingredients? Then IScanMyFood is for you.

Using the camera function of the Iphone this App determines what is in your food and cosmetic products. The App analyzes the ingredient list providing a quick on screen color-coded list of additives.
Green = Recognized as Safe
Yellow = Potentially harmful
Red = Warning
Gray = Still under question
Each additive is explained, and with a simple touch to the screen an in depth description of the additive appears -- all while in the supermarket aisle.

IScanMyFood comes in two formats a “lite” version that contains just over 500 additives and the Pro version which includes over 3000 additives.

IScanMyFood will quickly become your go-to shopping App and certainly worth the small fee to understand what goes into (or onto) your body.

Butternut Squash Soup - Two Ways

2010-10-22T07:42:00.000-07:00

I love the creamy texture and mellow taste of Butternut Squash soup and read lots of recipes and couldn’t decide which one to make so I forged ahead creating two Butternut Squash Recipes. One I made from roasted butter nut squash and the other I cooked in the crock pot. Both came out delicious, but while the creamy texture of the roasted squash was certainly a plus, using crock pot made the soup a timesaving bonus.

Crock Pot Butternut Squash Soup

½ Butternut squash, peeled and cut into 1-inch cubes (about 3 cups)
1 medium Fugi apple, peeled and cut into quarters
½ medium onion chopped
½ teaspoon salt
2 ½ cups vegetable broth
Place all ingredients in crock pot and cook on low for about 4 hours.

Remove from crock pot to cool and puree in batches in blender or food processor. When pureed place in sauce pan, and add
1/4 cup Silk Soy Creamer (or regular cream)
½ teaspoon cinnamon
¼ teaspoon cardamom
Add Salt and pepper to taste.
Heat on low and serve, store leftovers in your refrigerator for up to seven days.

Roasted Butternut Squash Soup

½ Butternut squash, peeled and cut into 1-inch cubes (about 3 cups)
1 Fugi apple, peeled and cut into quarters
½ medium onion, cut into large pieces
½ teaspoon salt
1 Tablespoon olive oil
Toss everything together and place on a baking sheet. Bake for about 1 hour at 350 degrees.

Remove from heat. Let cool, then remove any dark pieces of onion and place remaining ingredients into your food processor or blender and add
1 ½ cups vegetable broth
½ cup water
Puree until smooth and then add
¼ cup Silk Soy Creamer (or regular cream)
½ teaspoon cinnamon
¼ teaspoon cardamom
Add Salt and pepper to taste.
Pulse in food processor or blender to mix and then reheat to serve or store in your refrigerator for up to seven days.

Enjoy!!

September is Food Safety Month

2010-09-27T08:21:00.000-07:00

Since kitchens are the hub of our homes, they are easily filled with bacteria. September is Food Safety Month and I wanted to share the American Dietetic Association’s Home Safety Website loaded with information on food safety. This website will answer many of your questions about food storage, cleaning your kitchen, and avoiding bacteria build up.

One of my daily kitchen clean-up tools is a sponge and I found this information on the Home Safety Website about keeping them bacteria free. Sponges are usually wet and that allows bacteria to grow and simply using it can spread bacteria to other kitchen surfaces potentially causing food borne illness. The Home Food Safety website offers this information on how to clean sponges to keep my sponge free of potential bacteria:

1> Place the sponge into the utensil compartment of the dishwasher for the full wash/dry cycle, this removes 99.99% of the bacteria.

2> Place a wet sponge into the microwave oven for two (2) minutes on high; this will remove 99% of bacteria. Note: Use caution when removing the sponge as it will be very hot, also only microwave a wet sponge as a dry sponge can cause a fire.

Visit Home Food Safety for more ideas on keeping your kitchen safe.

2010-09-23T12:21:00.000-07:00

Autumn is officially here and to me it means it is time to retrieve my crock pot from storage. I was thinking about this last week as my daughter shared a delicious Crock Pot Lasagna recipe, and today it was time to give it a try. The results were a creamy, delicious take on this Italian classic. My recipe is vegan and only took about 20 minutes to prepare, and since you can’t even give this a stir it is perfect for busy days when you want a great hot meal without a lot of effort.

Crock Pot Lasagna
Makes 6-1 cup servings

6 lasagna noodles, whole grain if available
1 jar or 4 cups of your favorite marinara sauce
1 package vegan *Daiya Mozzarella-flavored Cheese, or other vegan cheese, Mozzarella flavored

Vegetable Layer -- In a heated skillet add
¼ cup vegetable broth, or water
½ cup chopped onions
½ cup chopped red or green bell pepper
Cover and simmer 2-3 minutes until almost soft, then add
2 cloves garlic, minced
6 cups fresh spinach
¼ teaspoon salt

Cover again and let simmer again just until spinach wilts, then stir in
2 cups sliced mushrooms
Remove from heat.

Mock Ricotta filling, in a bowl measure:
1/2 package firm tofu (not silken), squeezed in a cotton cloth until dry
Mash tofu, and then add:
¼ teaspoon salt
1 teaspoon Italian Seasoning
¼ cup nutritional yeast
Stir until mixed well, and set aside.

Lightly coat your Crock Pot with cooking spray and fill as follows:

1. Pour 1 cup of marinara sauce in the bottom
2. Cover with a single layer of broken uncooked lasagna noodles
3. Sprinkle 1/3 of the Tofu mixture over dry noodles
4. Add ½ cup of Daiya, Mozzarella
Then top with 1/3 of the Vegetable mixture

Repeat 2 more times, then you will top with
>Last cup of marinara and ½ cup of Daiya, Mozzarella

Set crock pot on low and cook for 4 hours. It is now ready to serve with a tossed salad.

*Learn more about Daiya cheese.

Try this amazing non-dairy cheese – Daiya!

2010-07-07T12:46:00.000-07:00

I made delicious pizza, with 60% whole wheat flour, and topped it with Daiya, a cheese substitute! The texture and mouth feel are sublime, plus great flavor. The cheese actually melts and stretches like real cheese. The following day I ate a cold slice and there was no hard chewy cheese, it had almost the same texture as when it was hot.

I highly recommend you give this cheese substitute try. Log onto the website to find locations where it can be purchased, recipes, and read more about it.

I purchased my Daiya at Whole Foods in Austin. Currently it comes in mozzarella and cheddar flavors – I’ll be trying the cheddar soon.

Daiya Style Shreds are made entirely from plant-based ingredients and are:

Cholesterol free
Trans Fat free
Dairy free
Free of all animal products (Vegan)
Free of common allergens including:

Soy, Casein, Lactose, Gluten, Egg, Wheat, Barley, Whey, Rice, and Nuts

Free of Artificial Ingredients
Free of Preservatives
Free of Hormones and Antibiotics

Quick & Easy Black Bean Tostados

2010-04-14T13:26:00.000-07:00

I love black beans and this quick meal I learned from my Mom. I grew up with 4 siblings and this was a quick dinner we enjoyed. The recipe can be doubled or halved depending on how many you have to feed.

Black Bean Tostados

Ingredients:

4 Corn Tortillas
½ teaspoon grape seed oil
1 can black beans, drained
1 cup shredded jack and cheddar mix cheese, or vegan
2 cups Romaine lettuce, shredded
1 tomato, chopped
Salsa to taste

Directions:

Preheat oven to 400 degrees.

Measure grape seed oil into a small cup. Then spread on both sides of tortillas with a basting brush and place on a baking sheet. (Alternative :this is a great job for kids with well washed hands.)

Then divide the black beans evenly between the tortillas.

Sprinkle with ¼ cup of cheese on top of beans.

Place in the oven and back for 7-8 minutes until cheese is melted and beans are warm.

Remove from oven and place on individual plates, top with Romaine lettuce and tomatoes and then let everyone add their own salsa.

Quick easy meal, serve with fresh fruit or a homemade smoothie.

Purple Potatoes

2010-04-08T14:02:00.000-07:00

Colorful food always catches my eye and purple potatoes made me curious. While the color makes me think grape – they actually taste very much like regular potatoes. I recommend roasting purple potatoes as follows:

Roasted Purple Potatoes
(Serves 4-5)

Ingredients:
10-12 small purple potatoes
1 Tablespoon Grapeseed oil
¼ cup nutritional yeast flakes
½ teaspoon fresh rosemary (or 1 teaspoon dried)
¼ teaspoon salt

Directions:
1. Heat oven to 400 degrees.
2. Scrub purple potatoes and then cut in half.
3. Place cut potatoes in a bowl and toss with the oil.
4. When potatoes are lightly covered with oil add nutritional yeast flakes, rosemary, and salt. Toss well and then place on rimmed cookie sheet.
5.Roast in oven for 20-25 minutes, turning every 8-10 minutes so they brown evenly. Test for doneness with a fork.

Moist and Yummy Beet and Carrot Cake

2010-03-26T12:24:00.000-07:00

After I wrote about my love for beets a friend shared a family recipe for Beet and Carrot Cake. I made a few alterations and created this delightful, moist cake that even a picky eater would enjoy. The ingredients are similar to those in carrot cake, but so much more. The addition of beets, nutmeg, and the orange infused olive oil provides delightful flavor and makes you want a bite.

Beet and Carrot Cake
2 cups whole wheat pastry flour
1 1/2 cup succanat sugar
2 teaspoons Baking Powder
2 teaspoons Cinnamon, ground
¼ teaspoon nutmeg, ground
½ teaspoon Salt
1 cup Carrots, grated
1 cup Beets, grated
1 cup pecans, chopped, optional
¾ cup applesauce
¼ cup orange infused olive oil
4 eggs or equivalent (i.e. Ener-G Egg Replacer)Measure dry ingredients in a large bowl, stir to mix, then create a well in the middle.

Then toss carrots, beets, and nuts into dry mixture until well covered.

Then add eggs or equivalent, applesauce, and oil. Stir until just mixed.
Pour into loaf pan that is coated with cooking spray. Bake at 350F degrees for 30-35 minutes or until toothpick comes out clean

Or make 36-40 mini-cupcakes. Use cupcake liners, fill, and then bake cupcakes at 350F degrees for 15-18 minutes, check middle one with toothpick. Let muffins cool in muffin tin for 5 minutes before removing.

Thank you to my friend Vonne Horning Gilbert .

Veggie Chili

2010-03-22T08:38:00.000-07:00

The cold weather here in Texas following several days of delightful spring sunshine, gave me the idea to make chili but only had a few minutes. Since most of the ingredients are pre-packaged I can make this version of chili in about 15 minutes.

¼ cup vegetable broth
1 medium onion, chopped
1 poblano pepper, chopped (or use bell pepper of any color)
Place in a large pot on medium high and cook until onion and peppers are soft.

Then add:
1 can petite diced tomatoes with peppers
1 can pinto beans, drained and rinsed
1 package Morning Star Farms Burger Crumbles
1 Tablespoon ground Cumin
1 teaspoon chili powder, use more as needed to your taste
Stir together, and cook on medium until it comes to a boil and it is ready to serve.

Using leftover Veggie Chili:
Top your favorite salad with ½ cup for a delightful Taco salad.
Make Tacos filled with veggie chili and all the regular toppings.

Toss 2 cups with 2 cups cooked rotini pasta for a south of the border pasta dish.

Lentil Sweet Potato Soup

2010-03-17T06:23:00.000-07:00

I recently found some delicious Black Beluga Lentils. They are black and about the size of millet seed. The size makes them cook very quickly and when cooked they still have a bit of texture which makes them a great ingredient in lentil soup.
My favorite lentil soup is made in the crock pot, so it is a yummy, hearty soup to make on your busiest days. I have made this soup for years with green lentils but recently tried the recipe with the Black Beluga Lentils which was also delicious.

Lentil Sweet Potato Soup
Measure into a Crockpot:
1 cup dry lentils (use any type of lentils you have on hand)
1 can mushroom soup
3 cups vegetable broth
1 medium onion, chopped
2 cups sweet potato, diced
Stir until mixed together, then set the Crockpot on high and cook for 4 hours, if you will be away for longer set on low and let it simmer for 8-9 hours.

Bill's Spicy Pasta

2010-03-15T11:25:00.000-07:00

This is one of my go-to recipes. I can make it in about 30 minutes and I always have the ingredients on-hand. Other than the onion you can vary the veggies. Today I used zucchini in place of the carrots, I shredded the zucchini so it blended into the other veggies. I always use the petite diced tomatoes because I like the smaller pieces. You could used crushed tomatoes if you don't like to use diced.

Bill’s Spicy Pasta is a complete meal, veggies, whole grains, and the garbanzo’s provide the protein. Leftovers reheat easily to take in a lunch or for a night when there is no time to cook.

National Nutrition Month® (NNM) is a great time to experiment with veggie filled recipes.

Bill’s Spicy Pasta
Fill large pot with water for pasta when boiling add:

1 teaspoon salt

2 cups Whole Grain Pasta Spirals or Penne

Cook as directed on package, and drain.

While pasta is cooking, add to large skillet:

1/8 teaspoon crushed pepper (optional)

1 Tablespoon Italian Seasoning

1 teaspoon olive oil

Place in skillet and warm slowly, then add:

2 Tablespoons water

1 medium onion sliced

1 medium red bell pepper sliced thin

2 carrots sliced (or use asparagus, broccoli, etc.)
2 fresh cloves minced

Let simmer until almost soft, then add:

1 can garbanzo beans, drained and rinsed

1 can petite diced tomatoes

Mix together, toss with cooked and drained pasta, bring to a boil.

Serve with a tossed salad. Makes about 6 cups.

Beets -- give them a try!

2010-03-11T18:19:00.000-08:00

I love beets. Since the theme for National Nutrition Month is Nutrition from the Ground Up, I thought a root vegetable would be fitting.
Luckily married a guy who also loves beets because most of my friends turn up their nose at the mention of them. In the spring and summer when I can buy fresh beets with the tops I eat them regularly. Raw beet roots have a crunchy texture that turns soft and buttery when they are cooked, and the beet tops have a lively, bitter taste similar to chard. The bonus is that beets enjoying beets is that they are a great source of vitamins and minerals plus they are high in fiber.

To give you the incentive to give beets a try there are pictures and instructions on how to roast fresh beets and to steam the beet tops.

Buy a bunch of beets with the greens crisp and able to stand up
Make two cuts, trim beets near the top of the ball, and then trim away most of the stalk.

Roasting Beets

Scrub the beets with a vegetable brush and rinse well.
Place beets onto a large sheet of foil, and then wrap so they are sealed.
Bake at 350 degrees for 1 hour.
To insure doneness open foil and test if a knife goes easily into the beet, if not bake for 10 minutes more and test again.
Let beets cool on the counter for 20 minutes, then peel them with a small knife and cut into small pieces.small knife and cut into slices.
Serve now or save as a side dish for your favorite meal, or slice and put in a salad.

Steaming Beet Tops

Make sure beet tops are trimmed close to the leaf and then place in a sink or bowl full of water.
Swish the beet tops around so the sand will float off. (I usually just let them sit in the sink while I get the skillet ready.
Measure 2 Tablespoons of water into a large skillet, heat to Medium High.
While heating crush 2 cloves of garlic and add to the water.
Add 1 teaspoon olive oil to water.
When water is just boiling remove beet tops from water and place in skillet and cover.
Reduce heat to medium and let cook until they are done. Usually reduced to about 1 cup.
Great served as a side dish alone or with the sliced beets.

If you don’t want to use fresh beets you can buy canned beets and even picked beets to add to your salad.

Note: Don’t be alarmed the color of beets will appear in your urine and stool, that is normal.

Today is Registered Dietitian Day!!

2010-03-10T08:51:00.000-08:00

If you need to remodel your kitchen, you call a licensed contractor. When your car has trouble, you take it to a mechanic. So why would you cut corners when it comes to your health by taking food and nutrition advice from a friend, Web site, or other non-expert?
I know people who would never dream of changing the oil in their car, but willingly follow nutrition advice from a total stranger in a forwarded e-mail, a clerk in a health food store, or a workout buddy.

March 10, 2010 is Registered Dietitian Day it always held during National Nutrition Month®. On this day the American Dietetic Association reminds everyone that the best source of practical, affordable and accurate nutrition information is a registered dietitian.

If you want nutrition advice look for the credential – RD. While some registered dietitians call themselves nutritionists, not all nutritionists are registered dietitians. There is a very big and very important difference between the two. In some states there are licensure laws that define how a “nutritionist” can legally practice, in other states; virtually anyone can call him-or-herself a “nutritionist” with little or no education or training.

As always I am delighted to answer your nutrition questions, but if you want to find a registered dietitian in your area, log onto http://www.eatright.org/ and click on the “Find a Registered Dietitian” button on the right side of the screen.

Cooking Beans from Scratch

2010-03-05T12:03:00.000-08:00

This is true “nutrition from the ground up”. Following the theme of the 2010 National Nutrition Month® I made a yummy beans and rice dinner today. I made Spanish rice with the help of whole grain Rice-a-Roni, cooked fresh beets along with the greens, and the protein source is kidney beans that I cooked from scratch. You can use any beans of your choice but here is my recipe for cooking dried kidney beans.
Soaking dry Kidney Beans
Before cooking, soak dry beans to help soften and return moisture to the beans and reduce cooking time. Most beans will re-hydrate to triple their dry size, so be sure to start with a large enough pot.
Traditional Overnight Soak -- For each pound (2 cups) dry kidney beans, add 10 cups cold water and let soak overnight, or at least 8 hours.
Cooking Kidney Beans
Drain soaking water and rinse beans; cook in 4 cups of fresh water for about 1 hour.
Test kidney beans and they should be just tender.
Then add
½ onion, chopped fine
4 cloves garlic, minced
3 Tablespoons vegetable broth mix
½ teaspoon salt
Cook for 30 minutes – 1 hours or until done.
To test for doneness, bite-taste a few beans. They should be tender, but not overcooked. When cooling, keep beans in cooking liquid to prevent them from drying out. Store in the refrigerator to use in recipes or eat plain.

Crunchy Cornmeal Muffins.

2010-03-04T13:12:00.000-08:00

I like to make muffins in place of cornbread because I love the crunchy crust of the cornbread and if I make mini-muffins they are mostly crust. Another bonus is that mini muffins bake in about half the time as bread so it is great for a quick meal. Serve with a drizzle of honey and a bowl of veggie chili or a salad.

Here is the recipe:
1 cup whole grain cornmeal
1 cup whole wheat pastry flour*
½ teaspoon salt
2 teaspoons baking powder
1¼ cup soy milk (any milk or milk alternative can be substituted)
¼ cup light vegetable oil
2 egg equivalents (I used EnerG Egg Replacer and pre-mixed as directed on the package)
2 Tablespoons honey

Directions:
Preheat oven to 350 degrees Fahrenheit.
In a large bowl measure all dry ingredients and then toss together.
Make a well in the middle of the dry ingredients and add the liquid ingredients. Stir until just mixed. Then scoop by the Tablespoon into mini-muffin tin covered with cooking spray. This makes exactly 24 mini-muffins. Bake for 12-15 minutes or until a tooth pick inserted in middle muffin comes out clean

If you want to make cornbread, pour batter into an 8X8 baking dish covered with cooking spray and bake for 30-35 minutes or until a tooth pick inserted in the middle comes out clean.

Tortilla Soup

2010-03-03T10:36:00.000-08:00

In honor of National Nutrition Month I am posting pictures and recipes of the things I make. Today for lunch I made an easy, high fiber, full of veggies, and delightfully delicious Tortilla Soup. Enjoy!!

Tortilla Soup
Debbie King, MS RD LD
In a large pot add
3 cups low-sodium vegetable broth
1 14.5-ounce can Zesty-Jalapeno style stewed tomatoes (or use plain diced tomatoes)
3 Tablespoons fresh lemon juice
3 garlic cloves, minced
2 teaspoons chili powder
1 teaspoon cumin
1/8 teaspoon red pepper flakes
Bring to a boil, reduce heat and add
1 can Mock duck, chopped -- this is optional
1 cup frozen corn kernels, or canned
1 15-ounce can black beans drained and rinsed
Simmer for 20 minutes, remove from heat and serve with a few crushed baked tortillas.

National Nutrition Month

2010-03-01T22:42:00.000-08:00

Today is the first day of National Nutrition Month. To get you in the spirit I want to recommend a Nutrition IQ Challenge that you will find at the California Walnut Board's website. http://www.walnuts.org/walnuts/index.cfm/smart-living/national-nutrition-month-nutrition-iq/
Every week this month there will be a new quiz and they are giving away prizes. Check it out!

You can also learn more about National Nutrition Month at www.eatright.org/nnm

Reducing Sodium in Canned Beans

2010-02-17T11:29:00.000-08:00

I knew that draining canned beans reduced the sodium, but I had no idea how much. There was a recent study that showed the following:

Canned Beans:
Liquid Drained > 36% reduction in sodium
Liquid Drained and rinsed >41% reduction in sodium

This shows that it is worth the time to drain and rinse your canned beans! Enjoy!

New shopping experience -- Sprouts Farmers Market

2010-01-22T14:05:00.000-08:00

This is a great little store packed with a large selection of organic produce, vegetarian/vegan foods, and a great variety of gluten free items. The prices are low and more budget conscious than other larger stores. It is called Sprouts.
Currently there is one in Round Rock (110 North I35), one in Austin (10225 Research BLVD, Suite 1000, corner of Great Hills Trail and Research BLVD) or there is one in Sunset Valley on the south side of Austin (5601 Brodie LN, STE 800).
Visit the website at www.sprouts.com for more information and weekly sales at the individual stores.
If you don’t live in Texas you can find locations in Colorado, Arizona, and California.

Miss the January 1 21-Day Vegan Kickstart?

2010-01-22T12:11:00.000-08:00

You can join the one starting March 1, 2010.
The Kickstart is a free, noncommercial program, open to everyone. The program provides menus, recipes, nutrition Webcasts, and daily encouraging messages from health authorities and Hollywood celebrities.
Register for the Kickstart today at 21DayKickstart.org.

Snacking

2010-01-06T09:32:00.000-08:00

Here is a llink to a great article on snacking to help curb over eating. There are great snack ideas and I thought you would enjoy it.
http://www.dallasnews.com/sharedcontent/dws/fea/taste/easyrecipes/stories/010510dnlivsnacks.4bdcd73c.html

Want to try something new in 2010?

2009-12-17T09:53:00.000-08:00

On Jan. 1, 2010, PCRM will start a 21-Day Vegan Kickstart Program to help anyone interested begin a healthy vegan diet.

The Kickstart is a free, noncommercial program, open to everyone. The Kickstart program provides menus, recipes, nutrition Webcasts, and daily encouraging messages from health authorities and Hollywood celebrities.

Register for the Kickstart today at 21DayKickstart.org.

Olive Oil and Vinegar Tasting

2009-12-07T12:10:00.000-08:00

I found a delicious new store in Austin. They let you taste about 30 olive oils and vinegars in one place. Con' Olio in the Arboretum (10000 Research BLVD Suite 130, Austin).
We found lots of different olive oils, but my favorites are the infused olive oils. They had cilantro/onion, Tuscan herb, garlic, blood orange, lemon, lime and more infused olive oils. It was hard to choose which on to purchase.
The vinegars were delicious, there is one 18 year old balsamic that is so sweet you could eat it plain. Then there are flavored vinegars--blueberry, pomegranate, peach, pineapple, fig and more.
For more information visit their website www.conolios.com

Rate your Holiday Meatless Meal

2009-11-19T11:05:00.000-08:00

The American Dietetic Association has just released information on the advantages and disadvantages of commercial "turkey" substitutes. At the end of the article there is a link that provides a complete analysis of the products tested. It is very interesting.

http://www.eatright.org/Media/content.aspx?id=11101

Another New Gadget

2009-11-19T09:27:00.000-08:00

I have been waiting since July to get my hand on this new ActiFry by T-fal. I never fry anything and this new innovation provides the texture of frying without the fat. Last night I made sweet potato fries which were wonderful. It was very easy -- the hard part was waiting for them.
I am going to attempt toasting some tofu in the machine today and will let you know how that works.
In the meantime visit http://www.t-falusa.com/ to learn more about the ActiFry.

Vegetarian Chili Cook-off

2009-11-16T08:14:00.000-08:00

Yesterday I attended the Lone Star Vegetarian Network's 21st Annual Vegan Chili Cook Off in Austin. It was delicious, plus everything at the event was vegan including the "ice cream". There were 21 different chili offerings and none tasted the same. I think the most unique chili was the one that used ground pecans to enhance the texture and avoid using meat analogs. My favorite chili was made by Vegicurean, who used Indian flavorings make the chili. (recipes at www.vegicurean.com)
To learn more about the Lone Star Vegetarian Network visit www.lsvn.org.

What is in your Breakfast Cereal?

2009-10-30T14:54:00.000-07:00

I just found a great website that rates breakfast cereals. http://www.cerealfacts.org/ This is a great way to choose your morning meals.
The most interesting information is how the low rated cereals are promoted the most to children.

New Gadget

2009-10-21T13:19:00.000-07:00

I just discovered a tofu press. No more playing with plates and cans and draining water. You just place a brick of firm or extra firm tofu and it will in an hour squeeze out the water. You can also leave it overnight in the refrigerator. Go to www.tofuxpress.com for more information.

New Idea

2009-07-13T08:21:00.000-07:00

I am going to blog about food and nutrition. I plan on posting plant-based recipes and tips on preparing vegetarian meals. Come back soon!