The Nut from Brazil

My favorite nuts are Brazil nuts which mainly come from the Amazon Valley. Brazil nuts are tree nuts, of a giant wild tree and grow clumped together in large, round, woody and extremely hard seed pods the size of a coconut.

They are very nutritious and are a complete protein so are excellent for vegetarians and Vegans. Raw Brazil nuts contain the highest natural source of selenium. They are also an excellent source of magnesium and a good source of vitamins B1, B6 and E, dietary fiber, phosphorous, iron , calcium, potassium, zinc, copper, zinc, alpha-linolenic acid and many essential amino acids.

Brazil nuts are +/- 70% fat made up of saturated, mono-unsaturated and polyunsaturated fat, but contain no cholesterol. Just 6 to 8 nuts are +/- 186 calories so if on a weight loss plan they should be eaten sparingly.

Just one nut exceeds your daily selenium requirement but it is suggested that two are eaten daily to give added health benefits from the excellent antioxidents they contain. Selenium is also said to reduce the risk of prostate cancer, osteoarthritis of the knees and heart disease.

Note: Brazil nuts should not be eaten by anyone with even a slight allergy to tree nuts.

If you are able to get them, unshelled nuts are safer to eat, as they are free from contamination. Shelled nuts, due to their high fat levels, go rancid easily so should be kept in the fridge. They can also be frozen. So give raw Brazil nuts a try and enjoy their taste and energy boost.

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Brazil Nut Burgers
From MeatOut

1 cups dry soybeans
2 carrots, peeled
1/2 cup Brazil nuts
1/4 cup tamari or soy sauce
1/2 Tbs. dried parsley
1/2 Tbs. dried basil
1/2 cups wheat germ

Soak dry soybeans overnight or for 8 hours. Put the soaked beans into a large pot with 3 cups water; bring to a boil, allowing the steam to escape and reduce the heat to simmer; cook the beans for about three hours until tender; drain water after ready. Puree cooked soybeans and carrots in blender; grind Brazil nuts and mix all three together with soy sauce or tamari. Add parsley and basil; mix in wheat germ for dough consistency, adding more if necessary. Form into patties and bake in preheated oven for 30 minutes at 400 F.
(I made them with chick peas and they were great ~ Jackie).


Breakfast Smoothie
From BBC-Food by Merrilees Parker

4 very ripe peaches or nectarines, sliced and stoned
50g/2oz frozen blueberries
50g/2oz strawberries
4 baby bananas or 1 large banana, cut into chunks and frozen
6 tbsp organic soy yoghurt
6 Brazil nuts
1 tsp guarana powder (optional)
maple syrup to taste

Place the peaches or nectarines into a juicer and extract the juice. Pour the juice into a blender with the remaining ingredients except the maple syrup and blend. Taste the smoothie for sweetness, adding a little maple syrup if necessary. Serve immediately in tall glasses. Serves 2.


Brazil Nut Milk
From Raw Pleasure, Australia
Brazil nut milk is the richest and in my opinion the most delicious. ~ Sheryl

1 cup Brazil nuts
2-4 cups of filtered water
dried figs to taste

Blend and refrigerate.


Date, Almond and Brazil Nut Truffles
From Channel4 by Gillian McKeith

8 fresh dates, stoned
100g/4oz ground almonds
2 tsp carob powder
finely grated rind and freshly squeezed juice of ½ lime
8 Brazil nuts
chopped mixed nuts

Place the dates, almonds, carob powder, lime rind and juice in a food processor and blend until the mixture forms a stiff ball - adding more lime juice if necessary to help bring the mixture together. Remove blade and roll date mixture into balls. Place in truffle cases or roll into balls and fill each with a Brazil nut. Cover and keep in the fridge for up to 3 days.

Technorati: Brazil+nuts nut+milk nut+burgers vegan+recipes

Arugula or Rocket

Whether you call it Rocket or Arugula, most of us find this tasty and nutritious salad leaf an excellent addition to many dishes both raw and cooked. Popular in Roman times and still widely used in Italy, it only generally became available Worldwide in the last 50 years. It is a member of the Mustard family.

Rocket is an excellent source of vitamins A, C and K, dietary fiber, folate, calcium, iron, magnesium, manganese, potassium and phosphorus. It is also a good source of many B vitamins, zinc and copper.

If not available at your local market, rocket can be easily grown from Spring to late Autumn. The plants do not like excessivly hot and dry weather so under those conditions plant in the shade of a tree. They do not mind the cold so in most areas they are also classified as a Winter plant. Three or four plantings can be done each year for a regular supply of the leaves. The flowers can also be eaten.

Rocket seeds can also be sprouted (make sure they are purchased as sprouting seeds and not seeds for planting). Details of how to sprout rocket seeds are available at the Sprout People website.

To store, wash the leaves off and dab dry, put in airtight container in the veggie drawer of fridge. Will not keep more than a couple of days.

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Fig, Walnut, Arugula Salad (Raw)
From WH Foods

½ medium onion, sliced thin
2 tbsps white wine or apple cider vinegar
1 cup hot water
8 dried figs, sliced
2 tbsps walnuts
2 bunches arugula (about 8 cups)
2 tbsps balsamic vinegar
sweetner to taste
2 tbsps extra virgin olive oil
salt and cracked black pepper to taste

Marinate sliced onion in vinegar and hot water while preparing rest of ingredients. Rinse and dry arugula. If you have a salad spinner that is best, otherwise, dry with paper towels. This will avoid dressing getting diluted. Whisk together balsamic vinegar, sweetner, salt and pepper, drizzling olive oil a little at a time at the end. Toss with rest of ingredients and serve. Serves 4.


Arugula, Radish, and Sauteed Mushroom Salad
(or you could use Raw Mushrooms if on a Raw Food diet)
From Mariquita

2 large bunches of arugula, coarse stems discarded and the leaves washed well and spun dry (about 8 packed cups)
2 cups thinly sliced mushrooms, lightly sauteed in a bit of oil or butter and cooled
1 cup grated watermelon radish (or daikon if watermelon radishes are unavailable)
3 tbsps extra virgin olive oil
fresh lemon juice from one large or two small lemons
Vegan Parmesan (optional)
sea salt and pepper to taste

Combine the arugula, mushrooms, and the radish, drizzle the oil over the salad, and toss the salad gently. Toss with the lemon juice and salt and pepper to taste, and sprinkle with Vegan Parmesan. Serves 4 to 6.


Flash-Cooked Greens with Garlic and Lime (Cooked)
From the Vegetarian Times
This three-minute side dish is great for people who don’t like more strongly flavored leafy greens like kale and collards.

2 tbsps olive oil
2 cloves garlic, minced (about 2 tsp)
1/4 tsp red pepper flakes
8 cups baby spinach (about 5 oz.)
4 cups arugula leaves (about 2 bunches)
2 tsp lime juice
1 tsp red wine vinegar

Heat oil, garlic and pepper flakes in large skillet over medium heat. Cook 2 minutes, or until garlic is browned. Add spinach and arugula, and cook 1 minute, or until barely wilted and heated through, tossing with tongs. Remove from heat, and stir in lime juice and vinegar. Season with salt and pepper, and serve. Serves 6



Technorati Tags: arugula rocket salad+recipes raw+food+recipes vegan+recipes

Strawberries....Anytime!

Strawberries were prized by the Romans and during the Middle ages for their medicinal properties. In the 18th Century a French explorer returned with a larger variety from South America which, by natural crossbreeding with other varieties, produced a large, sweet, juicy hybrid. This tasty fruit became popular all over Europe and today strawberries are the most popular culinary berry Worldwide.

Nutritionally strawberries are an excellent source of vitamin C and manganese, a very good source of iodine and dietary fiber, and a good source of vitamins B2, B5, B6 and K, potassium, folate, magnesium, copper and omega_3 fatty acids.

Healthwise strawberries are also a rich source of phenols like anthocyanins. These phenols have potent antioxident properties and it is said that they may help in the prevention of cancer and heart disease. The antioxidants with the high level of vitamin C also fight free radical compounds in the body which can cause chronic illnesses. Note that anthocyanins are found in fresh and frozen strawberries but not in canned and processed strawberry products including baby food (refer the U.S. Journal of Agricultural and Food Chemistry).

Strawberries also enhance memory function and as a cup of sliced strawberries is only around 50 calories (200kj) they are also an excellent fruit to eat when slimming.

Warning: Strawberries are one of the fruits which can cause allergic reactions in some people. They contain measurable amounts of oxalates and goitrogens so should be eaten with care by those with kidney, gallbladder and thyroid problems.

Strawberries are very perishable and once picked do not ripen further. Purchase ripe, firm berries and eat within a few days. It is also important to purchase the organic variety as normal strawberries contain pesticide residues even after washing. Store in the refrigerator and only wash just before use.

So pop some fresh or frozen strawberries in your shopping basket for a healthful treat.

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Strawberry Fields- Haiku by Joy Marsh

Speckled scarlet treats
ripen in mossy green beds
luscious strawberries

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Strawberry Tabouli
From the Vegetarian Times

1 1/2 cups bulgur wheat
1 to 2 tsp salt
2 cups boiling water
1/4 cup extra-virgin olive oil
1/4 cup freshly squeezed lemon juice
2 cups finely chopped flat-leaf parsley
3/4 cup finely chopped mint
4 cups chopped strawberries
1 cup toasted pecan pieces

In large bowl, combine bulgur and salt. Add boiling water, cover and let sit for 30 minutes. Remove cover and fluff with fork. Stir in oil and lemon juice. Add parsley, mint and strawberries. Cover and refrigerate. When ready to serve, add toasted pecans and toss to mix, or serve with pecans sprinkled on top. 8 servings.

Strawberry Sorbet
From Jolinda Hackett at About.com

1 cup sugar
1 1/2 tsp cornstarch
2 cups water
2 cups pureed strawberries

Dissolve the sugar and cornstarch in the water in a large saucepan over low heat, then boil until thick, like syrup, about ten minutes. Remove from the heat and cool. When the sugar syrup is completely cooled, add the pureed fruit and mix well. Place in a plastic contained and freeze, uncovered, until it is solid.Cut the sorbet into chunks, then process in a blender or food processor until smooth and creamy. Put the sorbet back into the freezer and allow to freeze for another 4 hours.

Strawberry Nut Milk (Raw)
From Karen Knowler-The Raw Food Coach
This drink tastes like a high-class strawberry milkshake minus the junk and over sweetness.

1 cup almonds
3 cups water
4-8 strawberries (to taste)
1 Medjool date OR 1 tbsp agave nectar (to taste)

Place almonds and water in a blender and blend on high speed until nuts are completely broken and almond milk is created. Strain the almond milk through a fine sieve or nut milk bag into a bowl or jug. Save pulp for a dessert recipe, for dehydrating into almond flour, or compost. Rinse blender and add back in the strained nut milk. Add strawberries and sweetener and blend. Taste test for strength of flavour and sweetness and add more strawberries and/or sweetener if required. Serve and smile!
TOP TIP: This mixture makes for a lovely ice-cream. Either pour into a lidded container or put into ice-cream making machine.

Strawberry Salsa
From Clay's Kitchen Salsa Recipes

1 pint (1/2 litre) fresh strawberries, sliced
4 roma (plum) tomatoes, seeded and chopped
1 jalapeño peppers, seeded and minced
2 cloves garlic, minced
1 lime, juiced
1 tbsp extra virgin olive oil

In a large bowl, combine strawberries, tomatoes, chile peppers, garlic, lime juice and oil. Toss all together to mix and coat. Cover dish and refrigerate for 2 hours to chill.

Technorati Tags: strawberry+recipes vegan+recipes raw+food+recipes vegan+diet antioxidents haiku

Dump Dairy plus A Couple of Memes

Wishing my Jewish readers a wonderful Rosh Hashanah

There are many reasons for wanting to live dairy-free; fear of breast and prostate cancer , gaining weight , lactose intolerance or milk allergy and from a compassionate view, cruelty to cows and their calves in the dairy industry.

When the decision is finally made to live dairy-free, the first problem encountered is you wonder whether you will be able to obtain enough calcium in your and your family's food, to maintain healthy bones and prevent the development of osteoporosis.

Dairy does not prevent Osteoporosis. In actual fact animal protein tends to leach calcium from the bones, leading to its excretion in the urine. To maintain healthy bones one should exercise, regularly, spend time in the sun or eat vitamin D rich foods or take a vitamin D supplement, eliminate all or most animal protein, eat plenty of fruits and vegetables, not smoke, and finally, limit salt intake.

The recommended daily level of calcium for children 1-3 years 500mg, 4-8 years 800mg, and 9-18 1300mg. Adults 19-50 years require 1000 mg and 50+ 1200 mg daily. Excellent charts of calcium contained in non-dairy foods are available at Go Dairy Free and VRG. Non-dairy calcium supplements are also available at health shops if you feel your diet is not providing enough.

The next main problem, which is actually not a big problem at all, is with what to substitute the milk, cream, cheese and butter. In most countries it is no problem at all, with Vegan cheese and butter substitutes, and many commercial soy and nut milks available. In other countries some items are available and some are not. You can use simple substitutes like cold pressed oils in cooking and baking, and avocado or hummus (houmous) as a spread. It is also great fun to make your own homemade substitutes.

Be healthy, go dairy free.

"I have been dairy free for several years, and I started because I felt it was going to reduce my allergies, which it did, and help me lose weight, which it did." - Fran Drescher "The Nanny"

Three Recipes from Go Dairy Free
(see website for tons of info and great dairy-free recipes)

Quick Almond Milk (Raw)

1 quart/1 litre Water, ice cold
1 cup soaked almonds
2 tbsps raisins or 1 tbsp sweetener

Put all ingredients in a blender, and blend at high speed for 2 minutes. Strain if desired.

Corn Buttery Spread (Cooked)

¼ cup Yellow Cornmeal
1 cup Water
¼ cup Soy, Rice, or Oat Milk
2 tsps Lemon Juice
1 tsp Sea Salt
2 tbsps unsweetened flaked coconut

Cook the cornmeal and water in a saucepan over medium-low heat, stirring frequently, until it becomes “mushy”. Combine with remaining ingredients in a blender, and process until smooth.

Vegan Parmesan (Cooked)
Submitted by Bearhouse5 - I make this a little different every time - all depending on my mood. If you use sesame seeds, just throw all the ingredients into a food processor and give it all a quick whizz.

Equal amounts of:
Almond meal or ground sesame seeds
nutritional yeast flakes (available from health food store)

Any or all, to taste: salt, pepper, bouillon powder, garlic powder, onion powder.

Mix all ingredients together and use on pasta, lasagne or anything that calls for parmesan cheese.

Hummus Recipe (beans pre-cooked)
From AllRecipes - Lots of hummus recipes there to try out.

2 cups canned garbanzo beans (chick peas), drained
1/3 cup tahini
1/4 cup lemon juice
1 tsp salt
2 cloves garlic, halved
1 tbsp olive oil
1 pinch paprika
1 tsp minced fresh parsley

Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl. Drizzle olive oil over the garbanzo bean mixture. Sprinkle with paprika and parsley.

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PERSONAL DEVELOPMENT DEMANDS SUCCESS MEME

I am honored and pleased to say I have been nominated by Deborah author of Climate of Our Future , a well written blog discussing climate change, to be added to a list for Outstanding Personal Development Bloggers.

Priscilla Palmer of Personal Development Demands Success started this list. She states "Personal development is a large topic that includes but is not limited to (law of attraction, goals, time management, physical fitness, education, motivation, inspiration, and social skills). This list should include any blog you feel can benefit us in our growth process."

The bloggers I wish added to the list due to them making me grow in one way or another:
Marion of Herbal Connection
Rosemary of Parkinson's Disease and Peripheral Neuropathy
Winsome of Winsome Gunning Art Walk
EvelynLim of Attraction Mind Map

Notify Priscilla of whom you want added to the list. The list is situated HERE .

**********

And finally........The next meme, Curious to learn more about me? comes to me courtesy of Bazu author of Where's the Revolution?

Here are the “official” rules:
# Players must list one fact, word, or tidbit that is somehow relevant to their life for each letter of your first or middle name.
# When you are tagged you need to write your own post containing your first or middle name game facts, word, or tidbit.
# At the end of your post choose one person for each letter of your name to tag.
# Don’t forget to leave a comment telling them ,they’re tagged, and to read your blog.
# If I’ve tagged YOU, please join in on the fun!

J - JOB - I have none as I retired in 2005. Hated working in an office for 40+ years so now I do what I like. Trying to change my brain from analytical to creative.
A - Activism - The Animal Rights Movement is very close to my heart and I belong to many groups fighting for those Rights.
C - Cats - I am crazy about cats. Mine have passed on and lived to be very old, but thankfully a neighbor's cat visits me daily from sun up to sun down.
K - Knowledge - I hate not knowing about things and spend many hours every week searching for info. Before the Net I visited the library and bookshops for hours on end, and bought hundrends of books.
I - Icy Weather - Since I was a tiny tot I hate being cold and even in the hottest Summer I can still have cold hands and hate cold swimming pools.
E - Eating - I always hated eating meat when young, not due to the taste but because I love animals, became vegetarian in my mid-20's and Vegan at around 50. Avos, mangoes and potatoes are my favorite foods.

For this meme I tag: SusanV , Mother Wintermoon , Deborah and Naomi



Technorati Tags: non+dairy calcium Osteoporosis raw+food+recipes dairy+free

A Chocolaty Blog Anniversary

Today is my blog's first Anniversary. Hugs to all the wonderful visitors I have had over the past year, especially those who took the time to leave comments. I would also like to thank those great sites out there who provide the wonderful Vegan recipes which I include in my posts.

There is nothing more fun than celebrating with Dark Chocolate.........

Dark Chocolate

You might not believe it but dark, dairy-free, chocolate is good for you. The higher cocoa content it contains the healthier it is. The one downfall, due to it's high fat content, it should be eaten in moderation.

The cocoa bean contains almost 50% fat, both saturated and mono unsaturated fat. It also has a high carbohydrate content, but most of it is starch, soluble and insoluble dietary fibers, with a small amount of simple sugars. Read the label to make sure there is little or no sugar added during manufacture and that it is dairy-free.

Nutritionally the cocoa bean contains vitamins B1, 2 and 3, plus vitamins A, C and E. It also contains the minerals magnesium, calcium, potassium, manganese, iron, zinc and copper.

Health wise the cocoa bean is high in antioxidants and flavornoids which are good for the heart and blood circulation. It also contains theobromine which is a mild stimulant, phenylethylamine and serotonin which act as mild antidepressants. That is why people find their spirits are lifted after eating chocolate, therefore adding to it's enjoyment.

Note that theobromine is toxic to birds and animals so never give them chocolate.

So enjoy a couple of chocolates every day but don't go wild and eat the whole box!!

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A couple of great chocolate recipes from the Vegetarian Times .

Chocolate Rum Cake
Serves 12
This superb cake offers rich, chocolaty flavor in every bite, but with surprisingly little fat and few calories. To melt chocolate, place it in the top of a double boiler over barely simmering water. When it’s halfway melted, remove the top of the pan from the heat and stir until smooth.

1 cup puréed firm silken tofu
1 cup maple syrup
3/4 cup brewed espresso or strong coffee
1/4 cup ice-cold water
2 Tbs. dark rum
1 tsp. vanilla extract
1 1/4 cups whole wheat pastry flour
1 cup unsweetened cocoa powder
1 tsp. baking powder
1 tsp. baking soda
1/4 tsp. ground cinnamon
Chocolate curls for garnish, optional

Rum Syrup
1/4 cup maple syrup, honey or barley malt syrup
1/4 cup brewed espresso or strong coffee
3 Tbs. dark rum

Chocolate Rum Frosting
10.5 oz. extra-firm silken tofu
2 Tbs. dark rum
1 tsp. vanilla extract
6 oz. semisweet vegan chocolate, melted and cooled slightly

Preheat oven to 350F. Grease two 8-inch round cake pans. Dust with flour, shaking out excess. In large bowl, whisk together tofu, maple syrup, espresso, water, rum and vanilla until smooth. In another large bowl, sift together flour, cocoa, baking powder, baking soda and cinnamon. Add flour mixture to tofu mixture and mix until smooth. Divide batter between prepared pans. Bake until cakes are springy to the touch, about 15 minutes. Cool in pans on wire racks 10 minutes. Turn cakes out onto racks to cool completely. Make rum syrup: In small saucepan, stir together all ingredients. Heat over low heat 3 minutes. Using pastry brush, spread warm syrup over top of cakes.

Make frosting: In blender or food processor, combine all ingredients until smooth. Place 1 cake layer on serving plate. Spread with half the frosting. Top with second layer. Spread top and sides with remaining frosting. Garnish with chocolate curls if desired. (262 calories per serving)

Decadent Dairy-Free Chocolate Truffles
Serves 10 (makes about 30 truffles)
Truffles are usually made with heavy cream, but you’ll never miss the dairy in these luscious vegan chocolates.

6 oz. high-quality dark chocolate (60% cocoa), finely chopped
1/4 cup walnut, almond or canola oil
1/2 cup unsweetened cocoa
1/2 cup chopped nuts

Place chocolate, oil and 1/3 cup water in microwave-safe bowl. Heat on high in microwave 1 minute. Stir; heat 1 minute more, or until chocolate has melted. Whisk until smooth. Cover with plastic wrap and chill 6 hours, or overnight. Place cocoa and nuts on separate plates. Shape truffle mixture by heaping teaspoonfuls into small, 3/4-inch balls. Roll in cocoa or chopped nuts. Chill until ready to serve. (66 calories per truffle)

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Perfect Pears

Some believe that pears were first eaten in the Stone Age. What is known is that they have been cultivated in Asia for over 5000 years. They were extremely popular amongst Ancient Greeks and Romans and later in Western Europe. The first pear tree was planted in the States in 1620 by the early colonists. Today most pears are supplied by China, U.S.A. and Italy.

Pears (purus.communis) are related to the apple and the quince. Pear trees require cool climates to produce fruit. While there are hundreds of varieties of pears which differ in size, shape, color and taste, the most popular are Bartlett (William), Bosc, Anjou, Comice and Congerence.

Not only do they taste wonderful pears are healthy to eat. Pears have a good supply of vitamin C and K, copper, potassium and dietary fiber. The vitamin C and copper, amongst other properties, help prevent damage by free radicals. The potassium helps maintain carbohydrate and protein metabolism. With the fact that pears are a nutrient dense food with high amounts of fructose and glucose and a low glycemic index, they are excellent to eat before and after exercise. The dietary fiber in pears is good for a healthy colon and reduction of cholesterol. Studies show that they are a hypo-allergenic fruit, so are excellent when weaning babies.

When purchasing look for firm, unblemished pears. Pears should be left at room temperature to ripen and can be ripened very quickly by placing them in a brown paper bag. Once cut they must be eaten immediately or citrus juice must be applied or they will turn brown. Pears are served raw, baked or poached, and also made into jams, jellies, liqueurs and vinegar.

Get some today, raw they are a wonderful salad addition and poached they are a very delicious dessert.

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Recipes of the Day

Acorn Squash Stuffed w/ Pears, Wild Rice, Walnuts
Adapted from a Pears USA Recipe

Toasting nuts brings out their full, rich flavor. Place the nuts in a single layer on a rimmed baking sheet and bake in a preheated 350 degree F oven until lightly browned, about 5 to 8 minutes. Alternatively, the nuts can be browned in a microwave. Place the nuts in a single layer on a microwave-safe plate, and microwave on high power for 2 to 3 minutes, or until lightly browned. Watch carefully that they don’t burn.

3 acorn or dumpling squash
Freshly ground pepper
Freshly ground nutmeg
4 tbsps vegan margerine
¾ cup wild rice
1 ½ cups vegetable broth
¼ tsp salt, plus extra to taste
2 tbsps olive oil
1 medium yellow onion, finely chopped
1 large clove garlic, minced
1 large rib celery, finely chopped
2 firm Bosc or Anjou Pears, peeled, halved lengthwise, cored, and cut into ½-inch dice
2 tsps minced fresh sage
2 tsps minced fresh thyme leaves
1/3 cup minced fresh parsley
1/3 cup chopped walnuts, toasted
1/3 cup sweetened dried cranberries

Preheat the oven to 350 degree F. Cut each squash in half crosswise. Scoop out and discard the seeds and strings. If necessary, trim the top and bottom so that the squash will sit level, and place on a rimmed baking sheet, cut side up. Sprinkle each half with a little salt, pepper, and nutmeg, to taste. Using 3 tablespoons of the margerine, dot each half with some margerine. Cover the pan tightly with foil and bake the squash just until moist and tender, about 45 minutes. Meanwhile, combine the rice, broth, ¼ teaspoon salt, and 2 cups of water, in a medium saucepan. Bring to a boil over medium-high heat. Reduce the heat to a bare simmer, partially cover, and cook, stirring occasionally, until the rice is tender, about 40 minutes. When the rice is done most of the water should be evaporated. In a 10-inch saute pan, heat the olive oil over medium heat. Swirl to coat the pan and saute the onion, garlic, celery, and carrot until slightly softened, about 3 minutes. Add the pears and saute 2 minutes longer. Cover the pan, adjust the heat to medium-low, and cook the vegetables until crisp-tender, 3 minutes longer. Add the sage, thyme, and parsley and saute 1 more minute. Remove from the heat. In a large bowl, combine the cooked rice, sauteed vegetables and pears, walnuts and dried cranberries. Taste and add salt and pepper, if desired. Mound the rice mixture into the squash halves, dividing it evenly. Cut the remaining tablespoon of margerine into small pieces. Dot each stuffed squash with butter. Cover with foil. Bake at 350 degrees F until heated through, about 20 minutes. Serves 6

Ginger-Apple-Pear Butter
From the Vegetarian Times

This breakfast treat is wonderful from yourselves or one of those can’t-miss gifts your recipients will treasure. Unlike so many versions, the flavor of the fruit isn’t overwhelmed by too many spices—there’s just enough candied ginger to give it a spicy lift. An added plus: It’s as simple as can be!

5 large apples, peeled, cored and cut into large chunks
2 ripe pears, peeled, cored and cut into large chunks
1-1/2 cups apple cider
2 tbsps finely chopped candied ginger
1/3 cup sugar
1-1/2 tbsps fresh lemon juice

Preheat oven to 375°F. In large, nonreactive pot, combine apples, pears, cider and ginger. Bring to a boil over medium-high heat. Cover, reduce heat and simmer, stirring occasionally, until fruit becomes mushy, 20 to 25 minutes. Remove from heat, and stir in sugar and lemon juice. Transfer about half the contents to a food processor, and process until smooth. Pour into large, shallow baking dish. Repeat with remaining fruit mixture. Bake 30 minutes, stirring once or twice. Reduce heat to 350°F. Continue baking, stirring occasionally, until fruit butter has
darkened, thickened and reduced by about half, 40 to 60 minutes. Remove from oven, and let cool completely. Spoon mixture into clean jars, and cover tightly. Butter will keep in refrigerator up to 2 weeks. Makes 4 half-pint jars

Poached Pears in Hibiscus Sauce
From Vegan in Paradise
A longstanding, poached pears are favorite cold-weather dessert. Dried hibiscus flowers are most often steeped in boiling water to make a tangy tea. We discovered the tangy quality of hibiscus lends itself to forming the base of a delightful sauce in which to poach pears. The recipe
is easy to prepare and only requires a few ingredients. Enjoy!

1 cup dried hibiscus flowers (or hibiscus health tea from health store)
2 cups water
6 large pears (Anjou, Comice or Bosc)
1-1/2 cups water
2/3 cups dehydrated maple sugar
15 pitted dates
2 sticks cinnamon
Fresh mint leaves, optional

Combine hibiscus flowers and water in a 2-quart (2 liter) saucepan. Cover and bring to a boil over high heat. Boil for 1 minute. Turn heat off and allow to stand for 10 minutes. Using a vegetable peeler, peel pears, leaving stems intact. Set aside. Remove cooked hibiscus flowers from saucepan with a slotted spoon, and reserve for a future use.* Pour hibiscus juice into a blender. Add water, dehydrated maple sugar and dates, and blend until dates are pureed. Pour this sauce into a 9" x 13" (23 x 32 cm) pyrex baking dish. Put pears into the sauce, standing upright. Add cinnamon sticks. Cover with aluminum foil, shiny side down. Bake at 325 F. (Gas
Mark 3) for 1-1/2 hours. To serve, put pears into dessert bowls, and spoon some of the sauce into each bowl. Garnish with fresh mint leaves. Serves 6.

*The hibiscus flowers can be reused to make another batch of poached pears. Simply put the cooked hibiscus flowers into a plastic bag and store it in the freezer until ready to use. Take them from the freezer and follow the first step in the above recipe.





pears pear+recipes vegan+diet vegan+recipes

Interesting Websites - VeganBodyBuilders

Many people believe that men and women on a Vegan Diet are scrawny, anaemic wimps. This is totally untrue as many sportsmen and women are Vegan. In the boybuilding world there are many Vegans.

One excellent website is "Vegan BodyBuilding & Fitness" where you will find a forum and chatroom. There are weekly columns, products, articles, a directory, links, photo gallery and more. Well worth a visit.

Another excellent website is "Vegan BodyBuilding" . Where you will find info on Vegan lifting nutrition basics which include what to eat, supplements, when to eat and an excellent after exercise drink. There are also details on the "2006 World Vegan Curl Championships" and the "2006 World Vegan Press-Up Competition". They also have great screensavers and you may also like to join their mailing list.

I also suggest you take a look at the "Vegan Fitness" which is a community driven message board which seeks to provide a supportive, educational and friendly environment for vegans, vegetarians and people seeking to go vegan. The subject range covers all matters relating to nutrition, food, diet and sport specific information no matter what the activity or the experience level is. This message board has been active since 2004.

Hopefully this info will be of use to those involved in the sport and need to know the type of vegan nutrition required to achiev the best results.

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Recipe of the Day

No-Bake Almond-Oat Energy Bites
from The Vegetarian Times
Makes 24 1-inch balls
Prep time 30 minutes or less

2 1/2 cups rolled oats (regular or quick-cooking)
1/2 cup raw pumpkin seeds (pepitas)
1/2 cup raisins
2 Tbs. raw sunflower seeds
1 tsp. cinnamon
1/2 cup almond butter
1/3 cup plus 1 Tbs. syrup (or organic honey if you eat it)
2 Tbs. barley malt syrup
1 tsp. vanilla extract

1. Grind 1/2 cup oats and 1/4 cup pumpkin seeds in food processor until powdery. Transfer to medium bowl; set aside.
2. Combine remaining 2 cups oats, remaining 1/4 cup pumpkin seeds, raisins, sunflower seeds and cinnamon in large bowl. Stir in almond butter, honey, barley malt syrup and vanilla until soft dough forms.
3. Moisten hands, and roll dough into 1-inch balls. Coat balls in oat-pumpkin seed powder. Place in freezer 20 minutes to set, then serve or store in the fridge.

PER BALL: 148 CAL; 5 G PROT; 6 G TOTAL FAT (1 SAT. FAT); 21 G CARB.; 0 MG CHOL; 2 MG SOD.; 2 G FIBER; 8 G SUGARS

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Whoever said,'It's not whether you win or lose that counts,'probably lost.
Martina Navratilova, American Tennis Player

Tabs : vegan+sportsmen vegan+bodybuilders vegan+weightlifters vegan+diet

Carob the Low Cal Chocolate

If for any reason you are unable to eat chocolate, due to it's high calories, it triggers your migraines, you have acne skin problems or any other reason, carob is a wonderful substitute for it. Carob is also used as a cocoa substitute and to make molasses.

Known since biblical times the trees originated in the Mediterannean region. The pods are also know as St. John's Bread as John the Baptist was known to eat them. Since then up until today carob is used in that region as a food for both humans and livestock. Carob pods were also a source of sugar before sugarcane and sugar beets became widely available.

Carob is ground into a powder which is high in protein and sucrose but low in fat and calories (one third the calories of chocolate). It contains magnesium, calcium, iron, phosphorus, potassium, manganese, barium, copper, nickel and Vit A, B, B2, B3, and D.

All these factors make it excellent for vegans and anyone who wishes to cut down on fat in their diet.

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Recipes of the Day

Carob Shake
from Living and Raw Foods

Blend together in blender:
filtered water (to top of blades)
1/4-1/2 cup nuts, ground (any kind)
3 heaping tbsp carob powder, (raw organic)
4-5 bananas, frozen (break into chunks and add until thick)
vanilla to taste
stevia or other sweetner to taste (if required)

Incredibly EZ Carob Fudge
from Susanne Swisher, VegWeb

1-1/2 cup peanut butter, smooth or chunky
6 cups carob chips,
1/2 cup raisins
1/2 cup diced dates
1/2 cup slivered almonds
1/2 cup coconut shreds
1/2 cup soymilk

Combine carob chips and peanut butter in large saucepan over medium low heat, add soy milk and stir occasionally until completely melted. Add remaining ingredients and pour into 9x13 casserole lined with foil or plastic wrap. Chill. When firm, remove and cut into pieces. Serve, or store airtight in refrigerator until ready to serve. This may be frozen, and kept for months, but I have never been able to keep it long enough to do this, it is consumed very rapidly. Makes: 30 pieces. Prep time: 20 min

Hot Carob Cocoa
from: Shaula Evans, International Vegetarian Union (IVU)

Here's one awesome recipe, though, from my mother's newly acquired, second-hand copy of Ten Talents. (How did I manage so long without this cookbook?--I am really impressed with it.)

1 qt casher, coconut, or soy milk
3-4 tbsp carob powder
5 pitted dates
pinch of salt
1/2 tsp vanilla or 1 tbsp malt syrup
2 tbsp soy or safflower oil

Liquify all ingredients except oil until smooth. Heat, but do not bring to a boil. Add oil slowly and blend again.

Tags : carob vegan recipes lowfat recipes vegan diet

Wonderful Extra Virgin Olive Oil

In the mediterranean countries of Europe people eat a lot of olive oil and it is becoming more and more popular worldwide due to it's flavor and it's health benefits. The best olive oil to use is organic cold pressed extra virgin olive oil which comes from the first pressing of the olives and is produced by physical means with has no chemicals or heat treatment used.

Olive Oil contains both omega-3 and omega-6 fatty acids which important in preventing cardiovascular disease. It is rich in Vitamins A, D, E and K, and the flavenoid polyphenols in olive oil are natural anti-oxidants which have many beneficial effects from healing sunburn to lowering cholesterol. It is very easy to digest.

Store in a cool dark place as extra virgin olive oil is sensitive to heat and light. I personally never keep a bottle longer than a month so that I get the best nutritional benefits from it.

Whatever is not used in the kitchen can be used in your bath or on your hair as it is a wonderful conditioner for dry skin and hair. Sophia Loren says olive oil is vital for maintaining her youthful looks. Can also soften cuticles by soaking your nails in it for 30 minutes and it is wonderful for chapped lips.

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Recipe of the Day

Caponatina
Oliveoilsource.com

You can eat this bruschetta style on toast points or topped over pasta. Will keep up to two weeks in the refrigerator

4 medium eggplants peeled and diced
4 onions sliced
1 1/2 cups olive oil
12 green olives
capers
12 large black olives pitted and diced
1 tablespoon of pine nuts
1/2 cup wine vinegar
1/4 cup sugar
Salt and Pepper
1/2 cup tomato sauce
4 stalks celery diced

Fry eggplant in 1 cup olive oil until browned. Remove from skillet
Add onions, browning gently over medium heat in another 1/2 cup olive oil.
Add tomato sauce and celery and cook until tender.
Add capers, olives and pine nuts, and the fried eggplant.
Heat wine vinegar and sugar until dissolved. Add this to eggplant mixture
Salt and pepper to taste.
Allow to simmer until flavors mix.


"For the LORD thy God bringeth thee into a good land, a land of brooks of water, of fountains and depths that spring out of valleys and hills; A land of wheat, and barley, and vines, and fig trees, and pomegranates; a land of oil olive, and honey; A land wherein thou shalt eat bread without scarceness, thou shalt not lack any thing in it" The Bible

Tabs: Olive Oil vegan recipes vegan diet organic olive oil

Zinc the Essential Mineral

Zinc is an essential trace element which, although only needed in small amounts, is critical for stimulation of well over 100 body enzymes.

Some of the functions of zinc:
1) Ability to fight disease and protect immune system.
2) Helps maintain sense of smell and taste.
3) Helps maintain condition of skin, nails and hair.
4) Increasing male sex drive and potency.
5) Supports foetal development and normal growth during childhood.
6) Helps maintain good night vision.
7) Helps in the healing of wounds and burns.
8) Releases insulin from the pancreas.
9) Utilizes vitamin A stores from the liver.
10) Helps with formation of collagen which gives firmness to the bofy tissues.

The RDA for adults for Zinc is approx 15 mg. Iron is said to affect zinc absorption so if iron supplements are taken it is best to take them between meals. The main plant sources of zinc are peas, beans, brown rice, lentils, spinach, nuts, pumpkin seeds, brewers yeast, green vegetables and tofu. Many products are zinc fortified and vegan zinc lozenge are available in health shops.

Important news on Zinc is that University of Bergen scientists who have carried out large-scale studies in Nepal and India believe that zinc supplement can both treat and prevent diarrhoea. Their research project has produced such good results that the World Health Organisation (WHO) wants to bring zinc into the routine treatment of diarrhoea. Source UIB magasinet

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Recipe of the Day

Raw Food Date Nut Torte By Alissa Cohen
rawfoodinfo.com

Fudgy, creamy and sweet! I bring this with me when I'm visiting someone I'd like to introduce to raw food. People can't believe it's raw! And it's one of the quickest and easiest desserts to make.

Base of Tort:
2 cups raisins
2 cups walnuts

Frosting:
1 cup dates, pitted and soaked
1/2 lemon, juiced

For Base:
1. In a food processor, combine raisins and walnuts and blend until well
blended and moist. (This will take a few minutes and you may see it forming
a ball. Just make sure the raisins come out looking like a fudgy mixture and
are not still grainy)

2. Remove from processor and mold onto a plate in a round circle about 1 1/2
inches thick.

For Frosting:

1. In a food processor, combine dates and lemon juice until smooth and
creamy.

2. Spread the frosting on top of the torte
Note: I like this served at room temperature as the frosting and torte are still sticky, but if you want a firmer texture that will be easier to slice, refrigerate it for a few hours.

Tabs: zinc raw+food vegan+diet nutrition

Favorite Vegan Recipe Blogs

Want ideas of what to cook ? The fabulous thing about Blogs is that they are are frequently updated so you have many tasty, healthy, nutritional recipes to choose from, on tap. Before I go shopping I pop into the blogs below to get ideas of what I want to cook and what to add to my shopping list.

They are in no particular order as all have wonderful food and most have pics which make my stomach rumble.

Fatfree Vegan Kitchen
http://blog.fatfreevegan.com/
Adventures in low-fat vegan cooking.

Vegan Lunch Box
http://veganlunchbox.blogspot.com/
A vegan activist who loves to cook.

The Vegan Recipe Club
http://theveganclub.blogspot.com/
A private club for vegans to meet and relax in a (finally) cruelty free safe zone. Recipes, life stories, ideas... enter in the Club to find out! Links to members vegan recipe blogs.

What The Hell Does A Vegan Eat Anyway?
http://veganmenu.blogspot.com/
A simple vegan blog about what we eat everyday.

Yeah, that "Vegan" Shit
http://yeahthatveganshit.blogspot.com/
Vegan recipes that will make you scream with unbridled pleasure.

Vegan.Raw - The Ultimate Diet for Weight Loss
http://vegandiet.blogspot.com
Get resources, recipes, tips and encouragement on adopting a vegan / raw lifestyle for your best health.

Vegan Feast Kitchen
http://veganfeastkitchen.blogspot.com/
The kitchen journal of a vegan food writer.

Absolutely Green
http://absolutegreen.blogspot.com/
French/English recipe blog.

My Life as a Vegan
http://aveganlife.blogspot.com/
Recipes, food diaries, tips, and more.

Vegan Lunchcast
http://www.veganlunchcast.com
What one grownup vegan takes to work for lunch everyday.

The Pythagorean Life
http://sorchah92.blogspot.com
Vegan recipes.

Vegan Momma
http://veganmomma.com/blog
A single mom who loves to cook.

Tags : vegan vegan+recipes vegan+blogs

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Recipe of the Day from Yeah That Vegan Shit

Beer Cookies

These are by no means the most amazing thing I've ever baked--they come out light and squishy and sweet but aren't knock-your-socks-off--but hell, they're a lot of fun to make, mostly because a batch only requires about 3/4 of a beer, so you'll end up dancing around your apartment while you bake, downing the excess in your bottles so as *not to be wasteful* ahem yes that's the reason. *AND* they were incidentally vegan (as in, I was roaming aimlessly looking at recipes and stumbled across these babies on a non-vegan website)--alls you gotta do is use some vegan beer in the recipe, and your vegan friends will love ya.

These yielded a tiny bit shy of 2 dozen cookies.

2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 cup packed vegan brown sugar
1 teaspoon ground cinnamon
1/2 cup vegan butter (I think I used Soy Garden brand)
1 1/4 cups room temperature beer (When I baked these cookies most recently, I used their Holy Moses beer.
1/2 cup chopped walnuts

1. Cream together the butter or margarine and the brown sugar. Cut in flour, baking soda and spice.
2. Blend in beer slowly to form a soft dough.
3. Drop by teaspoonfuls and top with a walnut piece.
4. Bake 12-15 minutes at a 350 degree F (175 degrees C) oven until lightly brown. Cool one minute on cookie sheet and remove to wire rack. (from All Recipes.com)

The cookies were nicely squishy (which I like in a cookie) and gave you potent enough beer breath that it had the added amusement of making everyone at work smell like they'd just dragged themselves out of an awake-through-the-morning drinking binge.

Non-Dairy Products - Almond Milk

One of my favorite milk substitutes is almond milk. Not only is it tasty but very nutritious as well. Almond milk has been used for hundreds of years and is perfect, not only for vegans, but those who are lactose-intolerant or on a low cholesterol diet.

Almonds, the most nutritious of all nuts are low in carbs and high in fiber. They are cholesterol free and contain monounsaturated fatty acids, known as "good fat", which studies have shown actually reduce cholesterol if consumed on a regular basis. Almonds also contain vitamin E and polyunsaturated fatty acids which are excellent for a healthy heart. On top of this, almonds are an excellent source of B vitamins, magnesium, potassium, manganese, phosphorus, folic acid and calcium.

You can purchase almond milk products in plain, vanilla, or chocolate flavours. I personally prefer homemade, fresh, raw almond milk. The homemade version can be made with the help of a coffee grinder and blender or an almond milk maker. You can use either ground or whole almonds.

To make a basic almond milk, soak almonds overnight, skin and grind. To remove the skin, blanch them for a few of minutes, drain and rinse with cold water and the skins should be easy to remove. Then mix one part ground almonds to four parts water in a blender ( you can adjust this to personal taste). Sieve. Can be flavored with vanilla, sweetened with maple syrup or you can add fruit to the blender.

Use plain in veg curries, baking muffins and cakes or flavored over cereal and in drinks.

Enjoy!

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Recipe of the Day - Piña Colada Smoothie (Vegan, Gluten Free, Soy-Free)
Courtesy of Go Dairy Free

This non-alcoholic variation on a classic flavor is sure to be a hit with kids. For those who prefer their smoothies with a lighter, more natural sweetness, try utilizing unsweetened coconut and / or omitting the extra sugar.

1/3 cup pineapple chunks
1/2 cup vanilla almond milk (such as Almond Breeze®)
¼ cup sweetened shredded coconut
1 teaspoon sugar
4 ice cubes

Place all ingredients in a blender and process until smooth.

Tags : almond milk diet health non-dairy vegan

A Perfect Snack

Chet Day's Natural Health Circus blog has this great recipe which I am sure you will try as they are nutritious and tasty and just the thing for a quick snack. Most commercial bars contain dairy so it's great to find a recipe without yogurt or milk powder included.

Healthy Pineapple Bars

20 oz crushed pineapple
2 cups chopped dates
3 cup oats
1 cup wheat germ
1 cup coconut
1 cup chopped walnuts
1 1/4 cup orange juice
1/4 cup coconut oil

Combine pineapple and dates in a saucepan. Cook on medium heat until thickened. Stir frequently. In a large bowl, mix oats, wheat germ, coconut, and walnuts. Stir in juice and oil. Press half of the oat mixture in a greased 9x13-inch pan. Spread the pineapple mixture on top, then sprinkle on the rest of the oat mixture. Press down lightly. Bake at 350F degrees for 30 minutes or until lightly browned. Cool. Cut into squares. Makes 32.

These healthy pineapple bars will taste better than any granola bar you've ever bought in any store or restaurant in your life!

Tags: vegan diet health bars vegan recipes

Cereals - Wild Rice

Wild rice is the seed of an aquatic grass originally grown by indigenous tribes around the Great Lakes. Today most wild rice is grown in the Midwest and California. It is used as a grain, a vegetable and for ornamental purposes. Wild rice and maize are the only cereals native to North America. Wild rice was known to the Ojibwa as "manoomin" or "good berry".

There are four species of wild rice:
Northern wild rice (Zizania palustris), annual, Minnesota.
Wild rice (Z. aquatica), annual, Saint Lawrence River, Atlantic and Gulf coasts.
Texas wild rice (Z. texana), perennial, San Marcos River Texas.
Manchurian wild rice (Z. latifolia), perennial, China.

The seeds of the two annual species are the ones most commonly harvested as grain. Almost always sold as a dried whole grain, wild rice is high in protein and fiber (twice the protein and fiber of brown rice). It also contains potassium, phosphorus, thiamine, riboflavin, niacin, zinc, copper and lysine. It contains less iron and calcium than brown rice. Its high levels of linolenic acid make the fat in wild rice highly nutritious. One cup of wild rice is approximately 165 calories.

Wild rice is an excellent substitute for brown rice and potatoes and is used in casseroles, soups, salads, desserts, breakfast cereal, pancakes and muffins. Store in the refrigerator in a covered jar and wild rice will keep indefinitely.

Be sure to rinse wild rice thoroughly before cooking it to remove any debris. Boil one cup of wild rice to 2 1/2 cups water for approx 40-60 minutes, do not overcook or it becomes starchy.

Crockpot Wild Rice with Cherries, Apricots, and Pecans
Chet Day's Blog

1 cup converted white rice
1 cup wild rice -- rinsed and drained
29 ounces canned vegetable broth
1/2 cup hot water
1/4 cup dry sherry (optional)
1 medium onion -- chopped
3/4 tsp garlic powder
1/2 tsp garlic pepper
1/2 cup chopped dried apricots
1/2 cup dried cherries
1/2 cup chopped pecans, toasted if desired
1/4 cup chopped fresh parsley

In your slow cooker, mix together the white rice, wild rice, broth, water, sherry, onion, garlic powder, and garlic pepper. Cover and cook on the low heat setting about five hours, or until the rices are tender but not mushy. Stir in the apricots, cherries, pecans, and parsley. Serve immediately. Makes about 8 to 10 servings.

Wild Rice Pilaf
WH Foods

If you want a rice pilaf for special occasions this recipe is for you. It is substantial, full of flavor, and is quite easy to prepare. The combination of flavors blends beautifully, and the variety of ingredients makes this a highly nutritious dish.

½ cup wild rice
1 cup long grain brown rice
1 med onion, chopped
¾ cup diced celery, about ¼ inch pieces
2 cups sliced crimini mushrooms
1 med green apple, diced about ¼ inch pieces
4 med cloves garlic, minced
½ cup chopped walnuts
6 dried apricots, coarsely chopped
½ cup raisins
½ cup chopped fresh parsley
2 tbsp chopped fresh sage
3 tbsp chopped fresh thyme
½ tbsp fennel seeds
¾ cup + 1 tbsp chicken broth
2 tbsp extra virgin olive oil
salt and black pepper to taste

Bring 3½ cups of lightly salted water to a boil. While water is coming to a boil rinse the wild rice under running water in a strainer. When water is boiling add both wild and brown rice, cover, turn heat to low and cook for about 45 minutes, until tender. Do not overcook. You will most likely have excess water when rice is cooked properly. Put cooked rice in a strainer and drain out excess water. Set aside in a bowl large enough to mix everything together. Heat 1 tbsp chicken broth in a large stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes. Add mushrooms and celery and continue to sauté for another 2-3 minutes. Mix all the stuffing ingredients together in bowl and season with salt and pepper. Preheat oven at 350 degrees. Place stuffing in an 8 inch square baking dish and bake covered for about 1 hour. Drizzle with olive oil and mix with a fork keeping it fluffy. Serves 6

Cranberry and Wild Rice Salad
Seattle and King County Public Health

1 cup wild rice
1 teaspoon salt
1/2 cup walnuts
8 ounces cranberries, fresh or thawed frozen
1/2 cup sugar
2 tablespoon vegetable or olive oil
1 tablespoon rice vinegar
3 green onions, chopped (including green tops)

Combinene wild rice, salt and 1 qt water in a large saucepan. Bring to a boil over high heat. Cover, reduce heat, and simmer until rice is tender to bite and most grains have split open, 45 to 60 minutes. Drain in a colander and let cool. Meanwhile, spread walnuts on a cookie sheet and toast in a 325 degree oven until lightly golden, about 10 minutes, coarsely chop. Sort cranberries, discarding any stems and bruised or decayed fruit; cut each cranberry in half.
In a saucepan over medium-high heat, stir the sugar and 1/2 cup water until the sugar is dissolved and mixture boils. Remove from heat; stir the halved cranberries. Gently stir occasionally until insides of cranberries have turned red but are still firm, 8 to 12 minutes. Pour through a strainer into a bowl, reserving the cranberry-sugar syrup. In a large bowl gently mix wild rice, cranberry halves, oil, and vinegar. Stir in 2 tablespoons cranberry syrup; taste and add up to 1/4 cup more syrup to sweeten and moisten salad as desired. Stir in green onions. Cover and chill for at least 4 hours or up to 1 day. Stir in walnuts before serving. 8 servings

Tags : wild rice vegan blog vegan diet cereals

Article on "The China Study"

Thought you would like to read this excellent article on the best seller "The China Study". It is a very interesting book and is available from many places like Benbella Books and Amazon.

Eat vegetables to heal and stay healthy
By Sandra Bender
hattiesburgamerican.com
Jun 8, 2006

In January my brother, age 59, was diagnosed with lung cancer, not the smoker's type. In May, my cousin, age 68, had his second heart attack and bypass surgery. Searching the font of knowledge, the Internet, I found surprising information about prevention and healing.

"The China Study," a superbly written book on the study of diseases in China and their relationship to nutrition, provides scientific evidence that whole, plant-based nutrition can prevent deadly and debilitating diseases such as certain types of cancer and coronary heart disease.

All animal products, including red meat, chicken, fish, and dairy products, were implicated in these diseases.

Although eating meat includes saturated fat, eating animal protein is apparently a bigger problem than saturated fat because it increases a person's blood cholesterol more than does saturated fat and dietary cholesterol.

Dr. T. Colin Campbell, professor emeritus of nutritional biochemistry at Cornell University, and his son, Thomas Campbell, wrote the book, a culmination of a 20-year partnership between Cornell University, Oxford University, and the Chinese Academy of Preventive Medicine.

Studying the effects of nutrition is complicated because so many things affect our health, such as genetics, exercise, lifestyle choices and the variety of diets we consume.

Studying diseases in China made observations easier to interpret because most of the adults still lived in the villages where they were born and their eating habits and lifestyle remained typical for their area.

Since the 1980s and continuing into the present, Campbell's team of scientists have studied the market places, blood, urine, and deaths of 6,500 adults from 65 countries. The New York Times termed the study "the Grand Prix of epidemiology."

Diseases clustered together in geographic areas, based on diet. Diseases occurring together were cancers of certain types, advanced coronary heart disease, Type I and Type II diabetes, obesity, multiple sclerosis, osteoporosis, mental dysfunctions of aging and others.

These were labeled "diseases of affluence" because as villages became wealthier people ate more meat, fish, and fowl.

The food most associated with diseases of affluence was animal proteins. Eating even small amounts of animal products increased diseases. Healthier communities ate whole, plant-based foods that did not have the fiber removed through processing.

"The China Study" breaks new ground because it examines variations in a general population that eats small amounts of animal protein.

Research on Western populations has often failed to show a relationship between diet and disease because most Westerners eat a diet rich in animal products. For example, Harvard researchers have not detected a relationship between fiber and colorectal cancer, perhaps, because all patients were eating too much animal protein for fiber to be protective.

But in China, eating more fiber was consistently associated with lower rates of rectal and colon cancer.

A plant-based diet prevents cancer in a variety of ways. For example, on such a diet, Chinese women's onset of menstruation is a higher average age, 17 years, compared to the U.S. average of 11 years.

Chinese estrogen levels are about half of that of Western women, which decreases cancer risk to one-fifth that of Western women.

Also, higher amounts of antioxidants in the blood meant less cancer of all types in families.

"The China Study" describes the politics of medical information. Most doctors, it says, are inadequately trained in nutrition.

The food industry's institutes such as the National Dairy Council and National Cattlemen's Beef Association have combined forces to produce a Medical Nutrition Curriculum Initiative that is provided free to medical schools and promotes a meat-centered diet.

The pharmaceutical and medical device industries spend a lot of money promoting pills and devices.

Who promotes vegetables?

My brother, cousin, husband, other family members and I are adapting to a vegan diet, which is whole, plant-based foods. My brother and cousin are also following their doctors' advice. Changing lifelong eating patterns is not easy. Simple vegan cookbooks can help with meal plans. And yes, Mississippians can eat purple eye peas, tomatoes, greens, and cornbread for a familiar, healthy meal.

Sandra Bender is a community columnist who lives in Petal. You can reach her at sandrabender@comcast.com.

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A nice easy, tasty recipe that can be eaten at any time of the day.

Rosie's Pepper and Pine Nut Squares
from Cherry's Vegan Recipes at parsleysoup.com

1 block frozen puff pastry, thawed
1 red pepper, chopped
Handful of pine nuts
1 red onion
1 clove garlic
Salt and pepper

Chop onion and garlic and fry in a bit of olive oil for a few minutes.
Roll out pastry and cut into squares (about 10cm/6").
Arrange squares onto a baking sheet and spread out onion mixture on them.
Sprinkle with peppers and pine nuts and cook at 200ºC/400ºF for about 10 minutes.

Tags: The China Study vegan diet vegan recipes vegan blog

Nuts - Almonds

Almonds are the healthiest and most nutritionally dense of all nuts. They are very versatile as they can be added to both sweet and savoury recipes and are wonderful to munch just as they are. Almonds have been a favorite since ancient times.

Sweet almonds are the type that are eaten. Bitter almonds are used to make almond oil that is used as a flavoring agent for foods and liqueurs such as Amaretto. Bitter almonds are otherwise inedible as they naturally contain toxic substances such as hydrocyanic acid and these compounds are removed in the manufacturing of almond oil.

Almonds are rich in vitamin E and magnesium plus they contain manganese, potassium, calcium, phoshorous, niacin, copper and iron. They are excellent for anyone under emotional or physical stress, for a healthy heart and for energy. With their high fiber content are also excellent for maintaining a healthy colon.

The American Heart Association stated in their journal "Circulation" that in recent trials a handful of almonds daily (approx 1oz) had been found to lower bad cholesterol by 4.4% after only a month and those in the trial who ate 2oz daily lowered their cholesterol by up to 9.4% while maintaining their weight.

Used in many beauty products almond oil is well known for for softening and soothing the skin. It is a great moisturizer suitable for all skin types, helps relieve irritation, inflammation and itching. It is an excellent massage medium to use to help spread the essential oil mixture and it helps promote a clear, young looking complexion and also helps to relieve muscular aches and pains.

Almonds can be purchased in many forms, in the shell, raw, roasted and ground. In their shells almonds have the longest shelf life but if purchased out the shell should be kept in the fridge once the packet has been opened or they can easily go rancid with their high oil content.

Recipe*zaar has some great recipes containing almonds for you to try.

Mushroom Almond Pate
Low in fat and sodium and delicious on pita chips, melba toast, or crackers.
Great for parties!

1/4 cup slivered almonds
1 teaspoon olive oil
1 small onion, chopped
1 garlic clove, minced
3/4 lb mushrooms, sliced
1/2 teaspoon salt
1/2 teaspoon thyme leaves, fresh
32 servings

Preheat oven to 350 degrees.
Spread almonds in shallow pan and toast in oven about 8 minutes or until lightly browned (be careful not to burn!).
Set aside.
Heat oil in skillet over medium heat. Add onion, garlic, mushrooms, salt and thyme.
Cook, stirring occasionally until onion is soft and most of the pan juices have evaporated.
In food processor or blender, whirl almonds to form paste.
With motor running, add mushroom mixture and whirl until smooth.
Remove mixture to serving bowl and serve with crackers or fresh vegetables.

Almond Burgers
Great veggie burger. I like serving these guys in a pita (because the patties are delicate and tend to break... but in a pita pocket, it's all good! You know!) with lettuce, cucumber and raita or chutney.

1 cup ground almonds
1/4 cup tahini
1/2 onion, diced fine
1 carrot, diced fine
1/4 cup tamari
1 lemon, juice of

Mix together the almonds, tahini, onion and carrot in a bowl.
Stir in half the tamari and half of the lemon juice.
If mixture seems dry, add up to the remaining half of each ingredient until the mixture holds together in patty form, but is not sloppy.
(NOTE: you can add additional ground almond if the mixture gets too wet... but it's easier to control things with the liquid.)
Form 6 patties and fry in a little oil or broil until golden brown and a bit crispy.
Serve on a roll or in a pita pocket with your favorite condiments.
Or put mixture in serving bowl and serve with crackers or fresh vegetables.

Tags : almonds vegan recipes vegan blogs health

Herbs - Sweet Majoram

Sweet Majoram (Origanum majorana) is a sweet and spicy herb with oval grey green leaves with small white flowers and grows to a height of around 12 inches, so is ideal for keeping in a pot on a sunny windowsill. It prefers rich, well drained soil. Although it can be grown from seed it is extremely slow to grow so people prefer to grow from cuttings or purchase the plant at their local garden center.

Although it is a perennial, generally it is treated as an annual, as it is sensitive to cold and will die off in the winter in a cold region. If outside, in a cold area, it can also be cut back in Autumn, put in a pot and brought inside. Cuttings can be easily dried by tying in bundles and hanging in a dry, shady place or frozen in a plastic bag for later use.

Sweet Majoram is used in cooking, Pot pourri , as medicimal herb and as an oil in Aromatherapy and perfume.

Sweet Majoram Oil

Warning: Do not use if pregnant.

Excellent for stress and anxiety. Can be used in a massage or a few drops in a bath so lay back and relax and let your troubles drift away.

To relieve a child's chesty cough, add a 5 drops of majoram oil to 2 tablespoons of grapeseed or almond oil and rub it on their chest or back.

Because it is a warming oil with analgesic properties, it is used in massages to relieve stiff joints and aching muscles.

In a compress, massage or in a hot bath it is excellent relief for backache, abdominal pain and menstral problems.

To keep dark hair strong and healthy add a couple of drops to your last rinse after washing your hair.

If restless, a few drops of the oil on your pillow will help you have a pleasant nights sleep.

Majoram Tea made with fresh majoram leaves is helpful for tension headaches and minor digestive upsets.

Cooking

It is often used in a bouquet garni, is wonderful with green beans, artichoke hearts, asparagus, mushrooms and in minestrone soup. Use it in herb vinegars and oils.

Here are a couple of tasty dishes using Sweet Majoram:

Festive Nut Loaf

2 tablespoons sunflower oil (or olive oil for extra flavor)
2 medium onions & 2 cloves of garlic finely chopped
4 cups of finely ground cashew nuts
2 cups whole wheat bread crumbs (not fresh bread, I find that clumps up in the food processer)
2 tablespoons of soy flour mixed with water (or two beaten eggs if you are not vegan)
2 tablespoon or two cubes of vegetarian boullion powder
1+ cups very hot water
1-2 tables spoons of chopped fresh herbs -- I use majoram, thyme, parlsey and sage -- use whatever are your favorites -- rosemary adds a stronger flavor, while chervil is more subtle
1/2 cup of grated carrots

Heat oil and saute onions and garlic until translucent. Pleace in large bowel.
Add all other ingredients and mix well.
Grease and line a loaf pan with wax or parchment paper, spoon in mixture and shake it a little to even out.
Cover with a double thickness of foil to prevent the top from over cooking.
Cook in a 350 degree oven for about one hour and ten mins.
Take off foil and bake for another 10- 15 mins so top is slightly browned.
Allow to cool a little before turning out onto a platter.
Granish with fresh herbs and edible flowers. (I live in Florida so I use nastursum, rosemary and tarragon blooms as they are all in flower around the holidays)
Submitted by: Nona


Stuffed Mushrooms

20 large white mushrooms (about 2 inches diameter)
2 cups cubed bread crumbs (I use a mix of white and WW)
2 cloves garlic, minced
1 medium onion, finely minced
1/4 cup wine for sauteeing
2 ribs celery, finely minced
2 tbsp finely shredded carrot
1 1/2 tsp salad herbs (mix of parsley, majoram, etc.)
salt/pepper to taste

Remove mushroom stems.
Chop and reserve stems.
Bring a large pot of water to boil and add mushrooms.
Cook for a couple minutes or until they start to shrink.
Drain and place the mushrooms into a pan of cold water for a minute to stop cooking.
Drain mushrooms.
Preheat oven to 350F.
In a large non-stick saute pan, saute the onions, mushroom stems, garlic and celery in the wine.
When vegetables are tender, add the carrot and herbs.
Add bread crumbs and mix well.
Add salt/pep and adjust seasonings to taste.
Fill mushrooms with a heaping tablespoon of the mixture, place on a lightly sprayed baking sheet and cook for 10-12 minutes or until lightly browned on top.
Submitted by Lucinda Rasmussen

Enjoy!

Tags: sweet majoram vegan recipes vegan blog vegan diet

Cereal of the Week - Brown Rice

Brown rice, which has only the outer hull removed, retains, along with its bran layer, a variety of vitamins and minerals, including niacin, Vit B6, magnesium, manganese, phosphorus, selenium and Vit E. The oil in whole brown rice, lowers cholesterol.

It contains only a small amount of protein, but that is of good quality because of its relatively high level of the amino acid lysine. The oil in whole brown rice, not its fiber, lowers cholesterol.

One cup of brown rice supplies 88% of your daily requirement of manganese which is required for producing energy from protein and carbohydrates and protection against damage by free radicals. It supplies 27.3% of the daily requirement of selenium which is required for thyroid hormone metabolism, antioxidant defense systems, and immune function and DNA repair. It also contains 14.0% of daily fiber requirements.

There are many varieties of brown rice:
Long-grain: Generally used in the West and in Indian dishes.
Medium-grain: Used commercially in rice cereals/cakes and in soups and stews.
Short-grain Sticky rice: Used in the Far East.
Sweet rice: Used in puddings and also in Japanese dishes.
Quick-cooking: Cooks in +/- 10 minutes.

If stored correctly in a tightly closed container in the refrigerator, brown rice stays fresh for up to one year. As a rule of thumb you use two cups of water with one cup of brown rice when cooking and it take 30 to 45 minutes to cook.

Aromatic Lentil and Brown Rice Pilaf
The Meatless Gourmet by Bobbie Hinman
Serving Size: 4

2 teaspoons vegetable oil
1/2 cup onion -- chopped
2 cloves garlic -- crushed
2 tablespoons slivered almonds
2 3/4 cups water
3/4 cup brown rice -- uncooked
1/2 cup lentils -- uncooked
1/4 cup raisins
2 vegetable bouillon cubes
1 teaspoon curry powder
1/4 teaspoon ground cumin
1/4 teaspoon ground ginger
1/8 teaspoon ground allspice
1/8 teaspoon salt
1/8 teaspoon pepper

Heat oil in a medium saucepan over medium heat.
Add onion, garlic, and almonds.
Cook and stir until onion is tender and almonds are lightly browned, about 5 minutes.
Add remaining ingredients and bring mixture to a boil.
Reduce heat to low, cover and simmer 40 to 45 minutes, until water has been absorbed.
Remove from heat and let stand covered, 5 minutes, then fluff with a fork and serve.

New Fashioned Rice Pudding
ivg.com

3 cups cooked short or medium grain rice, white or brown
1 liter vanilla soy milk
1 cup pitted chopped dates
3/4 cup raisins or currants
1/2 teaspoon nutmeg
1 teaspoon vanilla

Put all except nutmeg and vanilla into a large, heavy sauce pan.
Bring to a boil, reduce to a simmer and simmer, stirring constantly for 10 minutes.
Remove from heat and add nutmeg and vanilla, stir.
Serve warm or chilled.
Note: The simmering causes the dates to "dissolve", giving the pudding a very rich, sweet flavor.

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With The De Vinci Code being so hot you might like to read an excellent article on Da Vinci: Leonardo da Vinci's Ethical Vegetarianism

Da Vinci Quotes:

"Truly man is the king of beasts, for his brutality exceeds theirs. We live by the death of others: We are burial places!"

"I have from an early age abjured the use of meat, and the time will come when men such as I will look upon the murder of animals as they now look upon the murder of men."

Tags: brown rice vegan recipes Da Vinci Code