Healthy Vegetarian Living Sun, 18 Aug 2013 13:43:33 +0000 en-US hourly 1 The Lifestyle of a Vegetarian Sun, 18 Aug 2013 08:00:27 +0000 One of the biggest injustices that the vegetarian movement has endured is that in popular culture, the image of a vegetarian is that of a fanatic hippy or cult member who is “off the deep end” and cannot think about anything else besides “saving a cow” and pushing vegetarianism on everyone he meets. The truth is that the lifestyle of a vegetarian is not that different than everyone else in the culture. In fact, the odds are that somewhere in your social circle at work, school, church or in your family and friends network, you already know several people who are quietly enjoying the lifestyle of a vegetarian. So to help us get over the negative stereotypes to understand how a vegetarian actually lives, lets examine what is different about a vegetarians life.

The most significant difference in how a vegetarian lives is obvious because it is in how he or she eats. You will not find any meat in a vegetarian’s kitchen. Now this doesn’t mean that a vegetarian cannot live in a family and be at peace with meat eaters. If the home has one vegetarian but others who are not, you will be able to tell from the presence of soy and perhaps more fruit and fresh vegetables in the refrigerator. But the idea that vegetarians cannot be around meat eaters is false. If anything vegetarians are peace loving and can live their lifestyle around others who are not of their belief system very well.

Grocery shopping with a vegetarian is an eye opening experience and one that is quite different in more ways than you would suspect. Being a vegetarian isn’t just about what you don’t eat in that you don’t eat meat. It is also about a completely different approach to diet and foods. So you will not see a vegetarian buying food in the same way most people do. There will be much more time spent in the fresh produce section of the grocery store. The checkout basket of a vegetarian will give him or her away every time because it will be overflowing with fresh foods.

But shopping for food with a vegetarian means shopping in other places than the local grocery store. It means buying grains and beans in bulk at a warehouse store because that is one way that a vegetarian maintains health by replacing the protein and other nutrients that the rest of the world gets from meat and replacing it with proteins from beans and other natural foods. It also means shopping in farmer’s markets and even shopping in a vegetarian specialty store for some high nutrition meat substitutes like tofu.

The vegetarian movement is in harmony with many of the earth first movements such as the organic movement and the green movement. So a vegetarian kitchen will have more organic foods on hand to reduce the presence of harmful pesticides and other substances in the diet. Also vegetarianism affects the lifestyle beyond just the refrigerator and the pantry. You will not find leather clothing in a vegetarian’s closet and you wont find fur there either. That is became for the most part vegetarians are sensitive to animal rights and they don’t want to see the skin of animals used in their clothing.

The house of a vegetarian will also be a recycling house to do all that is possible to cut down on waste and to be earth friendly. Along with recycling bottles and cans as you might expect, a vegetarian recycles a lot right at home. A recycling home will often have a compost pile in the yard for food waste and it will also support a good sized garden to use that compost to grow at home organic foods to supplement a healthy diet.

For obvious reasons, a vegetarian will have vegetarian friends and belong to social groups and attend functions that support the vegetarian lifestyle. Eating out with a vegetarian will mean going to more ethnic food restaurants and you will see a lot of creativity in how to order foods in a restaurant. But contrary to popular opinion, vegetarian eating is more flavorful and diverse than the normal diet.

Just spending a day with a vegetarian will reveal to you a more harmonious lifestyle that is sensitive to the environment and at peace with itself. It is a healthy and happy lifestyle and one that should be attractive to all of us.


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Cauliflower with Cumin Seed Sat, 17 Aug 2013 20:39:27 +0000 Recipe By : Dr. Atkins’ Quick & Easy Cookbook
Serving Size : 2 Preparation Time :0:00
Categories : Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 tablespoons cumin seed
1/4 cup olive oil
2 cloves garlic — thinly sliced
2 cups cauliflower — cut into bite size
salt and pepper — to taste

Heat a skillet over medium heat until hot but not smoking. Add the cumin
seeds and cook until the seeds begin to brown and pop, about 1 minute.
Remove from skillet and reserve. Heat the oil in the same skillet, add the
garlic, and sauté for 30 seconds. Add the cauliflower and sauté, stirring
occasionally, about 5 minutes, until the cauliflower begins to brown. Add
the toasted cumin seed, salt and pepper, toss well and serve.

Serves 2

NOTE: When I made this (10/23/98) I forgot the garlic and it was delicious
anyway. I cut back some on the seeds and the oil could have also
been cut some.

Editors Note: If you are not fond of cumin, substitute fennel or caraway

MY NOTE: I like cumin but try the others anyway for a variation.
ALSO: This works with cabbage also. I just melted about 1-2
tablespoons of butter in pan, added cumin, then added 1/4 head
of cabbage cut up. The water clinging to the leaves is enough
to help steam the cabbage. Was really good. (Using about 2 cups
raw cabbage = 5.7 grams total.)

Total Grams: 11.1
Per serving: (2) 5.5

If you like cumin you’ll love this recipe. I thought if sounded like too much cumin
but I found that it wasn’t. I used the same principal with cabbage, too.

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Tofu Hummus Fri, 16 Aug 2013 12:05:27 +0000 Submitted by: Christina

Prep Time: approx. 10 Minutes

” This version of hummus contains tofu for added protein and extra creaminess,
and it uses peanut butter instead of tahini. Very easy and delicious! ”

1/2 cup diced silken tofu
1/4 cup lemon juice
2 tablespoons creamy peanut butter
2 tablespoons olive oil
3 cloves garlic
1 (19 ounce) can garbanzo beans, drained

1 Place tofu, lemon juice, peanut butter, olive oil, garlic, and
garbanzo beans in a blender or food processor.
Blend until mixture is smooth. Chill until ready to serve.

Nutrition at a glance
Servings Per Recipe: 8
amount per serving
Calories 295
Protein 15g
Total Fat 10g
Sodium 355mg
Cholesterol –
Carbohydrates 40g
Fiber 11g

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Peanut Noodles Fri, 16 Aug 2013 08:22:27 +0000 Submitted by: Maureen Cram

” A really easy recipe that tastes equally good served hot,
warm, or cold. Good for a packed lunch. Fettuccini or
spaghetti both work great! ”

8 ounces spaghetti
1 bunch green onions, sliced (white parts only)
2 tablespoons sesame oil
1 teaspoon minced fresh ginger root
1/3 cup peanut butter
1/4 cup soy sauce
1/4 cup hot water
1 tablespoon cider vinegar
1 teaspoon white sugar
1/4 teaspoon crushed red pepper flakes

1 Cook pasta in a large pot of boiling water until done. Drain.

2 Meanwhile, combine oil and onions in a small skillet.
Saute over low heat until tender. Add ginger; cook and stir
for 1 to 2 minutes. Mix in peanut butter, soy sauce, water,
vinegar, sugar, and red pepper flakes. Remove from heat.

3 Toss noodles with sauce, and serve.

Makes 2 to 4 servings

Nutrition at a glance
Servings Per Recipe: 3
amount per serving
Calories 571
Protein 20g
Total Fat 25g
Sodium 1309mg
Cholesterol –
Carbohydrates 70g
Fiber 6g

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Vegetarian on a Budget Thu, 15 Aug 2013 03:22:27 +0000 In many family budgets, one of the biggest food expenses is often meat. So in theory at least becoming a vegetarian should be an outstanding financial maneuver. In theory, if all you ate was rice and vegetables, you should be able to live for very little.

But theory and reality are often far apart from each other. Because the culture of vegetarian living has developed so many high quality foods to fill the gap left behind by a good steak or a plate of barbeque ribs, you can spend as much or more on your vegetarian lifestyle as you did when you were a meat eater. The high cost of living as a vegetarian is not entire attributable to gourmet foods however.

The truth is if you are going to live in day in day out and month in month out on a vegetarian diet, not only do you need some high quality foods to substitute for taking a whole food group out of your diet, you need variety. The quality is needed because its your health on the line if you don’t get the proper nutrients. The diversity is needed because if you get bored with the vegetarian lifestyle, you may quit and give up. And nobody wants that.

Another reason that the cost of vegetarian eating is often higher than a “normal” diet comes from the fact that vegetarians are still in the minority. So prepared vegetarian foods and vegetarian only restaurants are rare. And to be able to make a profit, these specialty stores must charge a lot because they are specialty stores. Unfortunately, even though we see the vegetarian community as a supportive one, if you are going to be able to afford the vegetarian lifestyle, you are going to have to learn to cut costs.

Cutting costs means eliminating shopping at “boutique” vegetarian markets and no more eating out. Or at least it means cutting down on the eating out significantly. You can buy fresh vegetables and fruits at farmers markets or grocery stores that are just as valid as vegetarian options as any you get as a specialty store. Using a good food processor and other means, you can chop, dice, boil and puree just about any kind of vegetarian meal that you might be able to imagine getting in a restaurant. And at a much lower cost. Not only that but the leftovers can go into a compost pile to make fertilizer for your garden when you can grow your own vegetables next spring.

That “grower to consumer” market that often surfaces as a farmer’s market is a great way to save lots of money also because you are buying your produce directly from the farmer and you cut the grocery store out of the loop entirely. One way to make sure you capitalize on every opportunity to buy inexpensive produce is to work as a community. Get about a dozen vegetarian families working together to always be on the lookout for a great buy. One might find a small farmer’s market or roadside stand that is selling produce far below grocery store prices. Another might find a farmer who will basically give his food away just to clear the field. With some coordination, you could field an army of vegetarians to grab those bargains while they are fresh and stock everybody’s kitchen with low cost fresh produce.

These are just a few of many ways you can find to save money on your vegetarian groceries and still have just as much quality but without as much cost. By shopping smart and shopping for bargains, you can live the vegetarian life and feel good about it because you are not only healthy, you are smart.


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Kava Kava (Piper methysticum) Wed, 14 Aug 2013 10:56:27 +0000 This herb, a member of the pepper family, grows as a
bush in the South Pacific. Explorer Captain James Cook,
who gave this plant the botanical name of “intoxicating pepper”,
first discovered kava kava. Kava has been used for over 3,000
years for its medicinal effects as a sedative, muscle relaxant,
diuretic, and as a remedy for nervousness and insomnia.

The botanical has been used in parts of the Pacific at traditional
social gatherings as a relaxant and in cultural and religious
ceremonies to achieve a higher level of consciousness. The roots
can be made into a mildly narcotic beverage that is comparable to
popular cocktails in our culture. In Germany, Kava kava is used as
a nonprescription drug to reduce anxiety. Kava was first mentioned
in scientific records in 1886, and it is gaining popularity in the
US for its relaxing effects.

More recently, Kava kava has also gained popularity with the natives
of Hawaii, Australia and New Guinea where it is used medicinally as
well as recreationally. Kava also is effective as a pain reliever
and can be used instead of aspirin, acetaminophen and ibuprofen.
Recent clinical studies have shown that the herb kava is a safe
non-addictive anti-anxiety medicine, and as effective as prescription
anxiety agents containing benzodiazepines such as valium. While
benzodiazepines tend to promote lethargy and mental impairment,
kava has been shown to improve concentration, memory, and reaction
time for people suffering from anxiety. Kava has been clinically
demonstrated as a means of achieving a state of relaxation without
the adverse side effects.

Several rhizome components and lactones have been isolated in the
kava root. Of the fifteen lactones isolated from kava, there are
six major lactones (kavalactones) known to provide psychoactive
activity: kawain, methysticin, demethoxy-yangonin, dihydrokawain,
dihydomethysicin, and yongonin. All kavalactones are physiologically
active, though it is the fat-soluble kavalactones derived from kava
resin that have the greatest effect on the central nervous system.
Kava also has a direct effect on muscle tension similar to tranquilizers.
The activity of the kava rhizome is related to several arylethylene
pyrones similar in structure to myristicin, which is found in nutmeg.

Kava is mildly narcotic and produces mild euphoric changes characterized
by elevated mood, fluent and lively speech and increased sense of sound.
Higher doses can lead to muscle weakness, visual impairment, dizziness
and drying of the skin. Long term use of the herb can contribute to
hypertension, reduced protein levels, blood cell abnormalities, or
liver damage. Alcohol consumption increases the toxicity of the
pharmacological constituents. It is not recommended for those who intend
on driving or where quick reaction time is required.

Kava is the most relaxing botanical herb with exception of the opium poppy.
Pharmacological studies show kava kava’s active ingredients, kavalactones,
produce physical and mental relaxation and a feeling of well being.
It has also been used in the treatment of ailments of the genitourinary
tract including vaginitis, gonorrhea and menstrual cramps. Kava is a diuretic
and an anti-inflammatory, thus useful for gout, rheumatism, bronchial congestion,
cystitis and prostatis. It is an effective local anesthetic and pain reliever
when applied externally as a liniment. The relaxed state and sharpening of
senses also contribute to aphrodisiac effect.

Parts Used: Root and rhizome. Used as powder, fluid extract, and tonic beverage.
Common Use: Kava root is primarily used as a natural sedative and sleep
enhancement. Herbalists have traditionally used it as a remedy for nervousness
and insomnia. Kava kava is an effective relaxant able to induce a feeling of
relaxation, peace and contentment, along with a sharpening of the senses.
As a sleep aid it promotes deep and restful sleep. It is also a muscle
relaxant that can help relieve cramping due to spasms.
NOTE: Do not use if pregnant, nursing, or being treated for depression

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HUMMUS III Sun, 11 Aug 2013 22:09:27 +0000 1/4 cup water
1 15-16 ounce can garbanzo beans, drained and rinsed
1-2 cloves garlic
1-3 tsp. ground cumin
2 tbsps. lemon juice
chili powder to taste
Combine in a blender or food processor & process until smooth.

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Spinach Balls Sun, 11 Aug 2013 09:27:27 +0000 “Hot spinach balls contain lots of beta-carotene
and are guaranteed to be a party hit!”

1 pkg pfrozen shopped spinach
1 cup dry bread crumbs
1 egg, beaten
1/2 cup minced onion
1-2 large cloved garlic, minced or shredded
1/4 cup butter
1/4 cup grated parmesan cheese
1 pinch nutmeg
1/8 tsp. pepper

Unthaw spinach accordoing to directions on package and drain well.
Combine with other ingredients.
Form into 1″ diameter balls and place on lightly greased
cookie sheet. Chill several hours.
Bake at 325 for 25 to 30 minutes.

Makes about 36 balls.

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Easy Gravy Sun, 11 Aug 2013 01:40:27 +0000 Submitted by: Janice

This is great to make biscuits and gravy or for Thanksgving over mashed potatoes.

1 tablespoon butter
1/4 cup all-purpose flour
3 cups vegetable broth
2 tablespoons miso paste
2 tablespoons warm water
2 teaspoons soy sauce
1/4 teaspoon onion powder

1 In a small bowl combine miso and warm water; stir until miso has dissolved.

2 In a 2 quart saucepan, melt butter over medium heat.
Stir in flour until dissolved. Add vegetable broth, miso mixture,
soy sauce and onion powder. Cook, stirring, over medium heat, until thickened.

Makes 2.5 cups

Nutrition at a glance
Servings Per Recipe: 8 amount per serving
Calories 42
Protein 2g
Total Fat 2g
Sodium 1414mg
Cholesterol –
Carbohydrates 5g
Fiber 0g

Reader Comments:

1 –

The only difficulty that I had was in making it thick. And I can’t cook at all.
I made this with mashed potatoes (as the main dish) for 11 people.
About 3/4 really like the gravy (which is pretty darn good with this group.)
All in all, very worth making, just be prepared to let it sit for a while to thicken,
and never really get that thick. Also, be sure you like miso.

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Crustless Greens Pie (serves six) Sat, 10 Aug 2013 07:11:27 +0000 1 1/2 lbs Swiss chard
1/2 lb arugula
3/4 lb dandelion greens
1 Tbsp unsalted butter
1 Tbsp olive oil
1 onion, minced
2 cloves garlic, minced
1/2 small yellow pepper, finely chopped
2 small zucchini (about 12 lb [sic] grated)
…must be a misprint for 1/2 lb…or not? gardeners know how fast
“small” zucchini grow if you take your eyes off them for a moment)
1/3 cup chopped fresh basil
1/2 cup chopped fresh parsley
1/2 tsp salt
1/4 tsp black pepper
3 extra-large eggs, lightly beaten (I suppose this would be
equivalent to 4 regular-sized large eggs)
1/4 cup grated Parmesan cheese
1/4 cup grated Swiss cheese

Trim the greens, discard stems, and chop leaves. Heat butter in a
saucepan and cook onion and garlic until tender. Stir in yellow
pepper, chard, arugula, dandelions, zucchini, basil, parsley, salt
and black pepper, and cook, covered, until very tender, about 15
minutes. Remove cover and cook, stirring, for another 25 minutes
until all liquid is evaporated. Transfer to bowl and cool
slightly. Beat the eggs into this mixture and pour into a 9-inch
glass or ceramic pie plate. Sprinkle with cheeses and bake at 375 F
for 25 minutes, then let stand at least 10 minutes before serving.

Notes: (1) Cooking the greens mixture 25 minutes seems pretty long–
I’d watch them carefully during this period, and be ready to shorten
it if they dry out sooner.

(2) The original recipe had 1 extra touch you might like to add if
making this as non-complimentary; 1/4 cup fresh bread crumbs sauteed
in 2 Tbsp butter until golden, then sprinkled on right at the end,
on top of the cheeses, just before putting the pie to bake.

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