Cabbage Rolls

March 13, 2010

My mom used to make my dad cabbage rolls on very special occasions. When I make cabbage rolls, I normally double the recipe so that I can freeze the leftovers.  Then we don’t have to wait for another special occasion to indulge in this delicious entrée. Ingredients 12 slightly steamed cabbage leaves 1 cup Textured […]

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Caramelized Brussels Sprouts

March 13, 2010

This is one of my favorite ways to eat Brussels Sprouts.  If  your diet can afford just a little more fat, use 4 T Earth Balance rather than only 2.  Depending on the size of the sprouts you may need to adjust the cooking time.  I love the sweetness of the glaze, coupled with the […]

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Broccoli Casserole

March 13, 2010

I developed this recipe after having a real craving for it during a visit to my sister’s house.  If your recipe calls for extra spices (soy sauce, Worcestershire sauce or other herbs), feel free to add them to this basic recipe. Ingredients: 16 oz frozen chopped broccoli, thawed and drained 1 small container of Silk […]

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Brilliant Kale with Red Peppers

March 13, 2010

This recipe is one of the first ways I have been able to prepare kale that my children delight in rather than endure. Ingredients: 1 bunch kale, rinsed, stems removed and chopped 1 tspn garlic, crushed ½ C onion, sliced ¼ C red bell pepper, sliced 1 tspn McKay’s Chicken Style seasoning 1 ½ tspn […]

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Bread Pudding

March 13, 2010

A healthier version of an old-time favorite Ingredients: 5 C bread cubes – we use leftover whole wheat bread 2 ¼ C soymilk or almond milk ½ C brown sugar 2 T maple syrup 1 tspn vanilla ¼ C raisins (Or more – my husband loves it loaded with raisins) Ground cinnamon Preparation: Preheat oven […]

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Blueberry Pie

March 13, 2010

This has to be the easiest blueberry pie I have ever made.  We all adore the taste and have it often. It works well with frozen or fresh blueberries.  Be sure to use a deep dish pie pan. I have tried this with a regular crust, graham cracker crust, and with no crust.  It is […]

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Blistered Potatoes

March 13, 2010

Blistered potatoes are a staple in our house as they are an easy and healthy way to fill an empty tummy.  This recipe works well with sweet potatoes as well as white potatoes.  Be sure to trydifferent spice combinations.  We often use different spice blends at the same time by spicing different sections of the […]

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Black-eyed Pea Salad

March 13, 2010

Ingredients 2 – 15 oz cans black-eyed peas, rinsed and drained 1 can shoepeg corn, rinsed and drained 1 green pepper, diced 4 scallions, diced 2 or 3 tomatoes, seeded and diced ½ large purple onion, diced 2 cloves garlic, minced 8 oz bottle of fat free Italian dressing Preparation Combine all ingredients in a […]

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Black Bean Mango Salad

March 13, 2010

Ingredients Pinch of chili powder 1 clove garlic, minced 3 T fresh lime juice Pinch dried oregano ½ C red bell pepper, chopped 2 green onions, sliced thin ¾ C fresh or frozen corn, defrosted 1 15-oz can black beans, drained and rinsed 1 mango, peeled and cubed Preparation Mix all ingredients and chill. Serve […]

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“Beef” Soy Curls

March 13, 2010

This is one of our favorite quick meals.  Served along side mashed potatoes or brown rice and it feels like Sunday dinner at grandma’s house. Ingredients 2 cups Soy Curls, rehydrated with boiling water 2 cups “beef” gravy Preparation Pour any remaining water off of Soy Curls. Pour gravy over soy curls in a medium […]

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Bean Salad

March 13, 2010

Ingredients • 1 can black beans • 1 can kidney beans • 1 can Mexicorn • 3 green onions = ½ c chopped • 3 T red wine vinegar • ½ tspn garlic powder • ½ tspn cumin • ¼ tspn salt • ¼ tspn black pepper Preparation   Drain and rinse the beans and […]

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Bean and Oat Waffles

March 13, 2010

My children said these were the best waffles they had ever eaten, and believe me, they have eaten quite a few.  With this recipe, I no longer cringe when my son wants waffles every morning for breakfast. This recipe works great with any type of bean.  Beans can be soaked overnight, the water drained and […]

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BBQ Soy Curls

March 13, 2010

I normally use this dish to introduce people to vegetarian eating.  Once they’ve tried it, they are normally convinced that all vegetarian eating is not the same. We love to eat this along side coleslaw and baked beans for a traditional barbecue meal. Try it on a bun, topped with coleslaw for a different type of […]

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Banana Muffins

March 13, 2010

Ingredients: Egg Replacer equivalent to 2 eggs ½ C Earth Balance (vegan butter substitute) or apple sauce  or combination 1 C sugar 1 tspn vanilla extract 2 C whole wheat flour ½ tspn salt 1 tspn baking soda ½ tspn cinnamon 3 medium bananas, mashed ½ C chopped nuts, optional 1/2 C raisins, optional Preparation […]

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Banana Oatmeal Cookies

March 13, 2010

These have become some of my kids favorite treats. And they’re so simple, I even let them make them by themselves! Ingredients 1/2 C whole wheat flour 1 C oats 1/2 tsp baking powder 1/2 tsp baking soda 1/4 tsp cinnamon 1 tbsp ground flaxseed meal 1/4 C agave nectar (or sugar or honey) 1/4 […]

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Balsamic Vinegar-glazed Squash

March 13, 2010

Ingredients: 1 C Balsamic vinegar 2 tspn honey or agave nectar 1 bay leaf 1 rosemary sprig 2 T Earth Balance 1 medium winter squash – acorn or butternut 1 T olive oil ½ tspn salt Preparation: In a small saucepan combine vinegar, honey, bay leaf and rosemary sprig.  Bring to boil, reduce heat and […]

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Baby Bok Choy with Mung Bean Sprouts

March 13, 2010

Ingredients 2 garlic cloves, minced 4-6 bunches of baby bok choy, cleaned and separated ½ pound mung bean sprouts, rinsed and drained 1 tspn toasted sesame oil Soy sauce to taste Preparation Place bok choy and garlic in a non-stick wok or large skillet with a small amount of water.  Cover and steam until bok […]

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15-Minute Asparagus/Tofu Stir Fry

March 13, 2010

I tried another great recipe for asparagus and I just couldn’t resist passing it on.  Don’t forget you can freeze and then defrost the tofu called for in this dish.  It will change the texture to a more firm and chewy texture.  Unfrozen, the tofu may be a little too soft – especially for those of […]

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Asparagus Salad

March 13, 2010

Ingredients 1 lb asparagus, steamed lightly 4 ounces sliced mushrooms, sliced thin 1 tablespoon fresh lemon juice 1 tablespoon balsamic vinegar , or more to taste 1 teaspoon Dijon mustard 1 clove garlic, crushed 3  tablespoons extra virgin olive oil 1/8 teaspoon fresh ground black pepper 1/2 cup basil 2 tablespoons vegan Parmesan cheese salt […]

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Stop Global Warming – Become a Vegetarian!

March 13, 2010

Want to do your part for global warming? Become a vegetarian. What!! That’s right! American meat eaters are responsible for 1.5 more tons of carbon dioxide per person than vegetarians every year. Read more here.

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Sugar – Many People’s Soft Spot!

March 13, 2010

Quite often I am asked about sugar and how to avoid it and the cravings associated with it.  Well, let me start by saying sugar has never had a grip on me.  I find it much harder to control myself around a bag of salty potato chips than I do around a box of chocolates.  However, […]

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Step by Step Plan for Better Eating

March 13, 2010

Are you trying to eat better? Perhaps lose weight or lower you cholesterol? You probably don’t want to go on a diet since they never really work.  But what can you do today to start making positive changes?  You know that eating more fruits, vegetables and whole grains will help your overall health – but […]

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How Thanksgiving Became a National Holiday

March 13, 2010

This historic proclamation was issued by George Washington during his first year as President. It sets aside Thursday, November 26 as “A Day of Publick Thanksgiving and Prayer.” Signed by Washington on October 3, 1789 and entitled “General Thanksgiving,” the decree appointed the day “to be observed by acknowledging with grateful hearts the many and […]

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Plums, Plums, Plums

March 13, 2010

Plums, Plums, Plums.  Now is the time when the grocery and produce aisles are filled with wonderfully sweet and juicy plums.  Plums come in over 2,000 varieties, with over 100 varieties available in the US, all with their unique taste and look.  Plums are a relative of the peach, nectarine and almonds and when dried […]

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The Joy of Pressure Cookers

March 13, 2010

If I could only keep one pot in my whole kitchen, without a doubt, I would keep my pressure cooker.  I can’t imagine what it would be like to prepare a whole meal without it.  It’s hard for me to believe that I was over 40 before I ever even heard of pressure cookers.  We […]

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Sometimes, You Just Need a Break

March 13, 2010

There are times when the tide is high and sometimes low; the moon is full, the moon is new, the trees leaf out, the leaves…well, you get the idea. My cooking and menu preparation is pretty much the same. There are times when I get quite involved in the kitchen and love spending time creating […]

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Small Steps Toward Health

March 13, 2010

Oftentimes it seems people want to start improving their health, but they just don’t know where to start.  Perhaps it’s been so long since they’ve done anything towards restoring life and vitality that it’s completely overwhelming.  Knowing where and how to begin often empowers them towards change.  It may seem trite and perhaps over-used, but […]

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The “New” Fat

March 13, 2010

“No trans-fats”or “0g trans-fats” hearken to us from every food aisle and fast food restaurants these days.  Entire cities and communities have banned trans-fats from within their borders.  It seems everyone had jumped on the bandwagon!  But are the foods we eat any healthier?  You may be surprised to learn that the answer is probably […]

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The Three Sisters

March 13, 2010

Thanksgiving is a wonderful time to reflect on our country’s heritage and traditions.  When the pilgrims arrived in North America, they found the planting techniques and crops which sustained them in Europe did not work in the New World.  Squanto and other Native Americans taught them how to successfully cultivate nourishing crops of corn, squash […]

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Pears

March 13, 2010

We love all fruits, but there is something magical about pears in our house.  Perhaps because it was the first real food Emily ever tried, it has remained her favorite.  Perhaps it is because they are juicy and sweet, with a soft, buttery yet somewhat grainy texture, that we like them so much.  The season for […]

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Tips for Getting Your Kids to Eat Healthier

March 13, 2010

I have recently been asked by several moms for some direction and hints on how to get their children to eat healthy.  There really isn’t any complicated formula or tricks to help our children embrace their fruits and vegetables.  (See the original post and answer by clicking here.)  In some areas, I still struggle with […]

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Organic Produce – Is it worth the cost?

March 13, 2010

Be sure to visit The Pesticide Chart to see which are the “dirtiest” fruits and vegetables. I taught a large cooking class this week and one of the questions that came up – as it often does – is whether organic fruits and vegetables are worth the price.  I always say that if your food […]

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Tomatoes

March 13, 2010

According to the U.S. Department of Agriculture, Americans eat more than 22 pounds of tomatoes every year. More than half this amount is eaten in the form of ketchup and tomato sauce.   Technically a tomato is a fruit, since it is the ripened ovary of a plant. In 1893, the supreme court ruled in the case […]

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Okra – A Great Summer Vegetable

March 13, 2010

This is one of my family’s favorite summertime vegetable!  Most people know it as a battered and deep fried delicacy – capable of clogging any good Southerner’s arteries – or as an important ingredient in gumbos.  However, okra is so much more than that.  Okra originally grew wild in Africa and is one of the […]

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To Meat or Not to Meat…

March 13, 2010

One of the hot topics of the day is whether meat (beef, pork, chicken, fish) should be part of a healthy diet or not. Evidence continues to stack up that the more animal products that we can remove from our diet, the better our overall health will become. But weren’t animals put on this earth […]

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Nutrient Dense Foods

March 13, 2010

So you want to start eating healthier. You may have even decided to try to get the meat out of your diet. But where do you go from here? There are a lot of foods that you can choose that aren’t laden with fat, but not all are healthy. As an example, just think of […]

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Toys are fun…doctors are not!

March 13, 2010

We found this article over the weekend and it seems to sum up very nicely, the epidemic we are all facing. Personally, I want to stay fit until the day I die (hopefully in my sleep of just plain wearing out). I want to be able to continue what we did this weekend (see my […]

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Vegetables Are Good for the Brain

March 13, 2010

How early do the signs of heart disease begin to show up? Earlier than you may think. Review this article from Healthday News and possibly re-think what you’re feeding your children. SUNDAY, Nov. 12, 2006 — Children with heart disease risk factors — obesity, high blood pressure, diabetes and high cholesterol — already show indications […]

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Could Tim Russert’s Life Have Been Saved?

March 13, 2010

Tim Russert, of NBC’s Meet the Press, passed away from a heart attack.  Here is an interesting article from Dr John McDougall, a leading authority on health and nutrition. Read what he says could have saved Russert’s life, and will help to prolong yours.

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New Year’s Gifts

March 13, 2010

It seems normal to start the New Year with a list of those things we want to change about ourselves and our behaviors.  Written goals are a wonderful beginning anytime of the year, but if we think of them as a list of “thou shall nots” we might find ourselves derailed early in the game.  […]

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What to Eat When Eating Out

March 13, 2010

I often get asked for suggestions on how to eat healthy while dining out. With a little advance planning and proper restaurant selection, it’s not that hard. Start with ethnic restaurants rather than standard American fare.  I have found that ethnic restaurants normally have more vegetarian or vegan selections than most traditional American menus.  And […]

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I had an interesting question from a reader recently that I thought would benefit everyone…

March 13, 2010

Question:  I have 3 kids – ages 5 years, 3 years, and 20 months. Their eating habits are all different. The 5 year old will not eat any vegetables, meat of any kind, most fruits, or most whole grains (brown rice, whole wheat bread, etc…) What I mean by she won’t eat it is, a […]

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Why are whole grains healthier?

March 13, 2010

All grains start their life as whole grains.  In their natural state, whole grains are the entire seed of a plant.  This seed, or kernel is made up of three key parts: the bran, the germ and the endosperm.  The bran is the multi-layer outer skin and contains important antioxidants, B vitamins and fiber.  The […]

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Mother’s Elbows On My Bed

March 13, 2010

I was but a youth and thoughtless, As all youths are apt to be; Though I had a Christian mother Who had taught me carefully. There came a time when pleasure Of the world came to allure, And I no more sought the guidance Of her love so good and pure. Her tender admonitions fell […]

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Why did I make a change?

March 13, 2010

I’ve always known, somewhere in the back of my mind, that eating more fruits and vegetables, and fewer processed foods was a GREAT idea. But somehow, taking that ethereal knowledge and putting it into practice was incredibly difficult for me. Perhaps it was a lack of experience selecting and preparing fresh fruits and vegetables or […]

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Zucchini

March 13, 2010

I recently discovered a new way to prepare this wonderful summer vegetable.  I am amazed at how many different recipes you can find which use zucchini.  I think that may be because of how bountiful the zucchini plant is if you are lucky enough to have one in your garden.  We make a lot of […]

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Menu Planning 101

March 13, 2010

Trying to drive to Alaska from Florida without a road map is pretty impossible.  Trying to eat healthy without a menu and a plan is pretty impossible also.  After a busy day at work or field tripping with my children, I need to be able to come home and prepare dinner without having to think.  […]

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Meat Replacements

March 13, 2010

There are many alternatives to beef, chicken, pork, and seafood. Most provide you with as much or more protein, calorie for calorie, as any meat product, without the harmful saturated fats. They have different shapes and textures, perfect for many different dishes, and usually take on the flavor of whatever spice or sauce you are […]

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Margin

March 13, 2010

As I was just in the kitchen making fresh banana bread for my children – one of whom is napping on the sofa – just getting over the flu – I couldn’t stop thinking about margin! Especially about margin versus bondage! What is margin? Well, for me, its just another reason that I do what […]

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Mangoes

March 13, 2010

Mangoes are one of the fruits we really enjoy in the summer.  It wasn’t until we owned our own produce store that I really began to understand mangoes.  I used to think a mango was a mango was a mango.  Boy, was I wrong.  Mangoes come in a  wide variety of types and each one […]

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