Trick or Treat with Peanuts

When witches go riding,
and black cats are seen,
the moon laughs and whispers,
‘tis near Halloween.

Rather than give out too many sweets this Halloween why not try some healthy peanut butter treats? Use a pure, raw, organic, peanut butter.

Peanuts are actually legumes, like beans and peas, and not nuts. They are very nutritious, containing a complete protein and are high in polyunsaturated and mono-unsaturated oils. Peanuts also contain dietary fibre, manganese, vitamin E, niacin (B3), pantothenic acid (B5), folic acid (folate), tryptophan, copper and silicon.

Health wise peanuts are one of the best snack foods. Only one ounce of peanuts contains as much as 70mgs of Resveratrol which is said to protect against atherosclerosis by preventing the oxidation of the LDL cholesterol causing plaque build up in arteries. Chicago Health and Ageing Project, did a study on niacin-rich foods such as peanuts and found they can lower the risk of developing Alzheimer’s disease. Eating peanuts can also boost your antioxidant intake.

Note: Approximately 2% of the population are allergic to peanuts. So be cautious when giving to children for the first time. They are also high in calories/kilojoules so eat sparingly if on a weight-loss diet.

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Halloween Links

The Official Guide to Vegan Halloween Candy
Vegan Halloween Treats
Vegan Halloween : Tricks and Treats
Summoning the Spirit of Vegan Halloween
Martha Stewart Halloween Central
What to do with Pumpkin Seeds
Pumpkins for Halloween

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Halloween Peanut Butter Recipes

Spiders
From VegWeb Halloween Recipes

200 gms / 7-8 ozs cooking chocolate (dairy-free)
100 gms plain fried noodles
1 tbsp of crunchy peanut butter

Melt chocolate and peanut butter together. Add noodles and stir until noodles are covered in chocolate. Put teaspoons full of the mixture on a tray. Put in fridge until set (about 15 minutes). Serves: 30


Easy Vegan Peanut Butter Fudge
From AllRecipes

3/4 cup / 170gms vegan margarine
1 cup / 260gms peanut butter
3 2/3 cups / 460gms confectioners' sugar

Lightly grease a 9"x9" / 23cmx23cm baking dish. In a saucepan over low heat, melt margarine. Remove from heat and stir in peanut butter until smooth. Stir in confectioners' sugar, a little at a time, until well blended. Pat into prepared pan and chill until firm. Cut into squares. Serves 24.
Flawless Fudge Advice : Once the fudge reaches soft-ball stage 240F / 115C, do not stir it or even shake the pan until it has cooled to about 110F / 43C. When pouring the fudge from the saucepan to the serving pan, don't scrape the sides or bottom of saucepan or you may introduce unwanted sugar crystals into your finished fudge.

Health Fudge (RAW)
From 100HealthyRawSnacks

½ cup walnuts or almonds
½ cup raisins
½ cup dates
1 cup sunflower seeds
1 cup peanut butter
½ cup carob/cocoa powder
½ cup sesame seeds
½ cup desiccated coconut

Place nuts in a food processor and process until coarsely chopped, add dates and raisins and blend until smooth. Add all other ingredients and blend until well combined Press into dish or pan and chill, covered for several hours to harden. Cut into squares.


Peanut Butter Rice Krispie Treats
From HealthDiaries

1 cup organic brown sugar
1 cup brown rice syrup
1 cup pure natural peanut butter (no added oils or corn sysrup)
7 cups puffed organic brown rice cereal

Combine sugar and brown rice syrup in saucepan and bring to a near boil while stirring often. Continue stirring until sugar dissolves. Remove from heat. Add peanut butter and mix well. Add puffed rice and mix well. Press the mixture into a greased pan and put in the fridge for several hours to cool and harden. If you want it to harden faster, stick it in the freezer for about an hour. Cut into squares and enjoy!


Peanut Butter Oatmeal Cookies
From Big Oven
Fantastically soft cookies bursting with peanut buttery goodness!

6ozs / 170gms silken FIRM tofu
1/2 cup unsweetened apple sauce
1/2 cup canola oil
1/4 cup soy milk
1 1/2 cups smooth peanut butter
2/3 cup brown sugar
4 tsps molasses
2 tsps vanilla
3 cups quick cook oats
2 cups whole wheat pastry flour
2 tsps baking soda
1 tsp salt
1/2 tsp cinnamon

In a medium bowl mix flour, oats, soda, salt and cinnamon. In a large bowl, cream peanut butter and sugar. In a blender or food processor crumble tofu, add apple sauce, oil and soy milk. Whiz until smooth. Add to the p/b - sugar mix. Beat in molasses and vanilla. Fold in oat/flour mix. Drop onto ungreased cookie sheet and flatten slightly. Bake 350* for 15-17 minutes. Let cool for 5 minutes before moving off cookie sheet. Cool completely and store in an air tight container. Yield: 45 Servings

Technorati: halloween trick or treat vegan diet halloween recipes vegan halloween links

Candied Pecans

These are SO, SO, SO good- like, so good that you are supposed to add them to your salad, but you might eat them all before they make it there! Only one requirement to seeing this recipe through unto completion- DON'T STOP STIRRING!!!! And get excited, they are cheaper than buying them already candied in the store--- way to save yourself some grocery money!!!

Ingredients:

2 cups chopped pecans (you could use walnuts too)

1/2 cup brown sugar

1/4 tsp cinnamon

1/8 tsp salt

Directions:

First, chop your nuts. Then heat your pan to medium or medium high heat. I put a sliver of butter to prevent sticking and give them a quick stir. Then I added the rest of the ingredients and stirred.... and stirred, stirred, stirred. Don't stop stirring!!! If you do- you will have burnt nuts! You will see the sugar begin to melt, keep scraping it off your pan with a spatula and turn them over and over (I keep a butter knife near my spatula to scrape the melted sugar off the spatula back into the pan). Do this until all the sugar is melted and the nuts are evenly coated, then turn them out onto a piece of foil or wax paper. Let them cool in a single layer then add them to you salad!

Gadget PROMO!!! So, one of my favorite wedding gifts that I received was this awesome cutting board and rounded cutting blade. I am pretty sure it was from Costco, but if you do a lot of chopping, you would love this bad boy. It prevents your ingredients from flying all over the place- jot it down, Christmas is coming!!!

Discover How To Solve Acne Problems Naturally and Effectively

Do you suffer from Acne? A lot of people do and get frustrated. Frustration leads us to a frantic search for treatment that will hopefully stop acne. However there are remedies that help cure acne completely without any need for treatment or medical advice. What do I need to do then? Here are some tips how to kill acne.


Clean Your Skin
Acne starts when bacteria get’s into the pore. The inside of a pore is warm, and if there is dirt, it provides the best living condition for bacteria to feed and multiply. To avoid bacteria increasing in our pores we need to clean our faces at least once a day. Do not wash face more than two times because it will dry your skin and lead to further problems.

Never Touch Infected Area
If you have pimples on your face, never try to squeeze or touch them. That will lead the infection to be transferred on you hands and eventually spread to other areas. Instead of squeezing the pimples try to clear the pore by applying a small amount of Benzoyl Peroxide and then rub some antibiotic treatment.

Try To Check Product Labels
When using treatment make sure you check product labels. Be sure that products are non-comedigenic meaning that they will not clog your pores. It is when the pores blogged when the trouble starts. It is very important at this stage to avoid bacteria growth which leads to breakouts.

Wash Hands Frequently
Make sure to wash your hands often. If you do not wash your hands regularly you are risking spreading bacteria. Activities such as using the bathroom or handling animals could easily spread infections after touching your face with filthy hands. It is most important to wash hands even after handling greasy foods. The excessive amount of oil deposits in the pores increase the possibilities to an outbreak.

Drink Plenty of Water
Drinking plenty of water is good for the skin by not letting it dry out. Drinking water helps the body system to flush out and get rid of waste. Your face will produce oil if skin gets dry. If the oil is produced in excessive amounts this will lead to clogged pores. It is a fact that most of the acne treatments that we try will not stop it completely.

Discover How To Solve Acne Problems Naturally and Effectively

Do you suffer from Acne? A lot of people do and get frustrated. Frustration leads us to a frantic search for treatment that will hopefully stop acne. However there are remedies that help cure acne completely without any need for treatment or medical advice. What do I need to do then? Here are some tips how to kill acne.


Clean Your Skin
Acne starts when bacteria get’s into the pore. The inside of a pore is warm, and if there is dirt, it provides the best living condition for bacteria to feed and multiply. To avoid bacteria increasing in our pores we need to clean our faces at least once a day. Do not wash face more than two times because it will dry your skin and lead to further problems.

Never Touch Infected Area
If you have pimples on your face, never try to squeeze or touch them. That will lead the infection to be transferred on you hands and eventually spread to other areas. Instead of squeezing the pimples try to clear the pore by applying a small amount of Benzoyl Peroxide and then rub some antibiotic treatment.

Try To Check Product Labels
When using treatment make sure you check product labels. Be sure that products are non-comedigenic meaning that they will not clog your pores. It is when the pores blogged when the trouble starts. It is very important at this stage to avoid bacteria growth which leads to breakouts.

Wash Hands Frequently
Make sure to wash your hands often. If you do not wash your hands regularly you are risking spreading bacteria. Activities such as using the bathroom or handling animals could easily spread infections after touching your face with filthy hands. It is most important to wash hands even after handling greasy foods. The excessive amount of oil deposits in the pores increase the possibilities to an outbreak.

Drink Plenty of Water
Drinking plenty of water is good for the skin by not letting it dry out. Drinking water helps the body system to flush out and get rid of waste. Your face will produce oil if skin gets dry. If the oil is produced in excessive amounts this will lead to clogged pores. It is a fact that most of the acne treatments that we try will not stop it completely.

Meal Plan for Sept. 26th- 31st

So, I kinda got lazy with my meal plans, not knowing if anyone really gives a hoot about this part of the blog, but I did get an email asking where they went, so- here we go again.... if you DO give a hoot.

Monday- Santa Fe Salad with Chicken

Tuesday- Chicken, Marsala, & Tomato Sandwiches (crock pot) & Brussel Sprouts

Wednesday- Spaghetti & Crunchy Spinach Salad

Thursday- Spinach & Leek White Bean Soup

Friday- left overs

Saturday- out

Chicken, Marsala, & Tomatoes

So, this recipe doesn't really have an official name, because I kinda tweaked the original idea too much to still call it it's original name, so hence, "Chicken, Marsala & Tomatoes" was born. :) Let me be honest. Sometimes I wish my crock pot were more versatile (maybe even Jettson-like) and you know, would make salads and veggies (and Cocky Cookies) and stuff. If that were the case, I would use it multiple times a day!!! I mean honestly, how delightful is it to come home to a fragrant house, intoxicating smells wafting out the door THAT YOU DIDN'T SLAVE OVER!!!! It's really a beautiful thing. So, that being confessed- I love my crock pot, but I feel like I only have limited healthy recipes that all don't taste the same (mushy), so without further a-do, I am excited to welcome this newest recipe into the Haddon Crock Pot family. He's easy and tasty and a great change up to your typical crock pot meal.

Ingredients:

1 pound chicken (I used 1.3 lbs. for 4 people with no left overs)

1/2 tsp salt

1/2 tsp oregano

1/4 tsp pepper

4 TBSP tomato paste

1 cup Marsala wine

1 can diced tomatoes

1 red bell pepper, sliced thin

1/2 onion, sliced thin

handful of basil leaves, chopped

cibata rolls, toasted

** 1/4 tsp red pepper flakes if you want a kick to it

Directions:

OK, so, I actually prepped this meal the night before, I thought: 1) maybe it will be better because it will marinate in the wine and tomatoes overnight 2) one less thing to do in the morning! So, I washed my chicken breasts, put them in and poured the wine and tomatoes & tomato paste on top. Added my seasoning and put it in the fridge with the lid on. Next morning, I turned it on low for 8 hours and let it do it's thing. Now, it is really helpful if you can time this right- but about 2 hours before it finished (1 hours would probably work too) I shredded my chicken, sliced my pepper and onion and put it all in, giving it a good mix. (If you put your pepper and onion in too soon they get mushy) Then when dinner time rolled around, I toasted my rolls and chopped my basil. Scoop the shredded mixture on top of the roll, add your chopped basil and wah-la! You are done!

Beef Chili with Baked Potatoes

Here's another recipe for chili, this one is different than the turkey chili that I also make- it's got a totally different thing goin' on here. This has a little more kick to it, it's the kinda chili you pour over a baked potato and enjoy on a cool day. And best of all, I made it in the crock pot, so, it pretty much made itself!

Ingredients

2 lbs. ground beef

1 yellow onion, finely chopped

3 cloves of garlic, minced

28 oz. diced tomatoes

1 cup water

1 can pinto beans, drained & rinsed

1 can kidney beans, drained & rinsed

8 oz. can tomato paste

2 TSBP chili powder

1 tsp cumin

1/2 tsp. pepper

1/2 tsp salt

Directions

Break up your beef into chunks, dump it in along with everything else. Stir it all up. Cook on low heat for 8 hours (if I am home, I stir it a few more times during the day). Serve as a soup with french bread or even better, over a warm Baked Potato!!!

Lettuce Wraps

These are awesome, super fast and really easy.... give them a whirl, they are a modification of a recipe from All Recipes... kinda like P.F. Changs Lettuce Wraps.. but better :)

Ingredients:

1 lb ground turkey

3 cloves garlic

1 1/2 shittake mushroom

1 large carrot, shredded

2 TBSP fresh ginger, grated

2 TBSP brown sugar

5 TBSP soy sauce

1 TBSP rice vinegar

1 TBSP sesame seed oil

1 (8oz) can water chestnuts, chopped

1/2 cup green onions

Directions

Chop your mushrooms, water chestnuts, and shred your carrot. Then brown your ground turkey with your minced garlic until it's no longer pink. Dump in your chopped items and let them cook for 2-3 minutes. Add your ginger, soy sauce, brown sugar, sesame oil, and rice vinegar and stir it well letting cook for another 2-3 minutes. Last add your chopped green onions, give a final stir and let cook for 1 more minute. Wash and spin lettuce leaves, from Iceberg or Romaine Lettuce. Serve as an appetizer or main dish.

White Bean Salad

I am trying to use more beans in my cooking- good fiber, inexpensive, great protein, easy to cook with and travel with... and tasty little guys! So, here's a salad to leave in the fridge and munch on for lunch- perfect for road trips when you don't want to stop or for packing a lunch for work!

Ingredients:

2 can beans, drained but not rinsed

4 TBSP red onion

1 TBSP olive oil

3 tsp. wine vinegar, white or red

2 tsp. fresh chopped parsley

1/2 lemon, juiced

s & p

Directions:

Drain, but don't rinse 2 cans of white beans and add them to a bowl. Add the other ingredients. Stir, cover, refrigerate for at least an hour or over night. Enjoy. How easy was that?

Hazelnut & Dried Cherry Biscotti

Ever since I started this blog, I have wanted to post this recipe. It's one of my all time favorites (do I say that a lot??? I think I love food!). But now that it's cold, and a hot beverage sounds favorable, what goes better with it than some fresh, homemade biscotti??? It's easier than it looks, a little time consuming, but it makes a TON- great for gifts with the holidays coming up... or just to eat by yourself as you cuddle up on the couch with a good movie and a warm mug!

Ingredients:

1/2 cup butter, at ROOM TEMP

3/4 cup sugar

2 large eggs

2 tsp vanilla

1 3/4 cup flour

1/2 tsp baking powder

1/2 tsp cinnamon

1/4 tsp salt

1 cup hazelnuts, toasted & skinned

1/2 cup tart dried cherries

1 tsp grated orange zest

Directions:

Preheat oven to 325. On a cookie sheet, pour 1 cup hazelnuts (I buy mine with the brown little skins on them, this will peel that skin off and toast them) and stick them in the oven. You want to stir them occasionally so they don't burn on one side, bake them for 10-20 minutes until the skin starts to crack, then remove them and put them on a cool plate, otherwise they will continue to cook on the cookie sheet. After cooling, toss them onto a clean kitchen towel, fold it in half, and roll them back and forth to get the skins to peel off, this is really easy! Now chop them up (and the cherries too) so that you are ready for them. While you are at it, bump your oven up to 350 for the biscotti and prep your cookie sheet with a piece of parchment paper.

In a large bowl with an electric mixer, cream the butter (it must be room temp, it makes a big difference compared to melting it in the micro). Add the sugar and beat until well blended. Add the eggs and beat on low speed, then add vanilla and continue on low speed until all blended. In a separate bowl, add the flour, baking soda, salt, cinnamon- then slowly add that to the egg mixture, beating it on low until it's all incorporated. Add the cherries, hazelnuts, and orange zest. The mixture will be really soft, so put some flour on your hands and divide your dough into two, making a log out of each one, they should be 4 inches apart, they don't spread much. Shape them into a log/loaf (you will be able to make 2 with this recipe) and put them side by side on a lined cookie sheet to bake for 25-30 minutes until they are golden. Take them out and transfer the PANS to a cooling rack for 10 minutes, then cut them on a diagonal using a serrated knife. Lay them on their sides and put them back in the oven for 10 more minutes to harden up. When they come out they will be golden brown and delicious! Let them cool and enjoy or store in an air tight container!

*Recipe taken from the Williams & Sonoma Cookies Cookbook

Fresh Ginger Tip!

A "nugget" of ginger, usually they are larger and look like a piece of coral...

The "nugget" without his skin, a yellowish color inside

Ok, I use ginger in a TON of recipes, here's a way to save some cash and use fresh ginger at the same time. I buy a peice of ginger root, peel it with the carrot peeler, then pop it in a zip lock bag and stick it in the freezer DOOR (so I can find it quickly!). Then when ever my recipe calls for ginger, I use a grater (which works great of frozen hard ginger!) and it's fresh to boot! Hope that helps!

Hawaiian Pizza

So, let me just start by saying, I know it doesn't take a genius to figure out the ingredients that go into this recipe, but sometimes I (and my husband for that matter) use this blog as a recipe box that we look through when we don't know what we feel like for dinner that week. That being said, this is kinda the archive of things I make, so I thought I should add this guy to the repertoire. It's Super Simple and less expensive than ordering one!

Ingredients:

Wheat Dough (make it or buy it, mine's from TJ's)

marinara sauce (same deal as above)

mozzarella cheese, shredded

Canadian bacon

pineapple (mine was fresh, but you can used can)

Directions:

Take your dough out and let it rise while you prepare the ingredients. First, I brown the Canadian bacon on the stove in my frying pan. Next, I shred the cheese and slice the ham and pineapple. By that time, it's ready to roll out the dough, add your sauce and cover it in toppings. Pop it in the oven for 13-15 minutes (or per dough instructions) until it is golden and bubbly on top. I serve mine with a side of greens like Sauteed Swiss Chard or Spinach salad. Enjoy!

Crispy Quesadilla

Now, I have to admit, I am not the biggest quesadilla fan in the world.... well, maybe that is until now! I found a great way to incorporate some different ingredients and get a really crispy crunch to it, and now, I think I am in love! I would have to say this is one of the easiest recipes you can chose when you are in a time crunch and you need a quick bite to eat- perfect for someone on the go!

Ingredients:

tortillas

cheese (I used Monterey Jack)

roma tomatoes

4-5 leaves of basil

grapeseed oil

pepper or other seasoning

Directions:

Heat about 1/2 tsp. grapeseed oil in a frying pan, lay your first tortilla just long enough for air bubbles to form underneath, then flip it (it should start to get lightly toasted) repeat this 3-4 times. Then do the same thing with the second tortilla (if you are making a whole). Then place one of the tortillas in the pan, add some shredded cheese (or mine was thinly sliced), some chopped tomatoes, finely chopped basil (you could use spinach too) and sprinkle with pepper. I also added some left over chicken slices to mine. Then I placed the top tortilla on, over medium heat and let it cook for just a bit. Then with a big flipper-thing (and my fingers) I carefully flipped it over. You could also opt to only cover half the tortilla with toppings and then just fold it in half. That would be much easier than flipping, you decide!

Get creative- try mushrooms, spinach, beans and olives or different cheeses to mix it up!

In less than 10 minutes for healthier alive

Until this time peoples think to become good health we must take exercise at fitness centre or consuming expensive organic food. This way really true but there many other ways also can salubrious body with no wasting time.

In less than 10 minutes habits will great affect for our body. Follow some short and simple ways to make body is healthier, like to quoted from Health24, Friday (9/10/2009), that is:

1. Drink regularly. Everybody know that everyday we must drink 8 glasses of water. But better if imbibe it little but often, because if we direct drink in big portions can cause the loss of important nutrition from body.
2. Tomato consumption. Tomatoes contain lycopene that is anti-oxide that is important to oppose cancer. Otherwise, if we don’t like eating raw, we can use sauce or tomatoes pasta.
3. Breakfast. Breakfast is importance for energy source as activity supporting up to lunch later. If there is no more time, we can breakfast with fruit, milk or yogurt.
4. Wash our hand with soap, is important to avoid virus or bacteria that can causes disease.
5. Toothbrush, brushing tooth routinely 2 times a day can prevent tooth damage and mouth disease.
6. Always use safety belt, with do that will protect you especially head and neck if there are something happen that not desirable.
7. Use ladder. Use the ladder to aim your work room. If you put hand to floor 22nd, use the ladder up to floor 3rd or 4th before use elevator.
8. Breathe in, do this regularly so can decrease level stress and avoid various disease.

The several things may be have heard often, but have you applied in life everyday?

In less than 10 minutes for healthier alive

Until this time peoples think to become good health we must take exercise at fitness centre or consuming expensive organic food. This way really true but there many other ways also can salubrious body with no wasting time.

In less than 10 minutes habits will great affect for our body. Follow some short and simple ways to make body is healthier, like to quoted from Health24, Friday (9/10/2009), that is:

1. Drink regularly. Everybody know that everyday we must drink 8 glasses of water. But better if imbibe it little but often, because if we direct drink in big portions can cause the loss of important nutrition from body.
2. Tomato consumption. Tomatoes contain lycopene that is anti-oxide that is important to oppose cancer. Otherwise, if we don’t like eating raw, we can use sauce or tomatoes pasta.
3. Breakfast. Breakfast is importance for energy source as activity supporting up to lunch later. If there is no more time, we can breakfast with fruit, milk or yogurt.
4. Wash our hand with soap, is important to avoid virus or bacteria that can causes disease.
5. Toothbrush, brushing tooth routinely 2 times a day can prevent tooth damage and mouth disease.
6. Always use safety belt, with do that will protect you especially head and neck if there are something happen that not desirable.
7. Use ladder. Use the ladder to aim your work room. If you put hand to floor 22nd, use the ladder up to floor 3rd or 4th before use elevator.
8. Breathe in, do this regularly so can decrease level stress and avoid various disease.

The several things may be have heard often, but have you applied in life everyday?

Roasted Brussel Sprouts

Thanks to a fabulous family vacation, I took some time off from recipes, but we are refreshed and ready to get back in the saddle with some yummy fall meals!

Roasted Brussel Sprouts drizzled with Balsamic Vinegar...

So up until a few minutes ago, if you were to ask me if I liked Brussel Sprouts, I would have answered without hesitation, without a doubt- NO WAY!!! But things have changed around these parts, I can now (thanks to Natalie's recipe) answer, Yes I do!!!! Check out Natalie's blog for the original recipe and some other tasty ones I can't wait to try!!!

Here's what I did to roast them....

Ingredients:

3 large handfuls of small brussel sprouts (from Costco) for 2 people

a generous amount of Grape Seed Oil (or Olive Oil if you prefer)

1 clove garlic, minced

sea salt

pepper

Directions:

Wash and trim the bottoms of your brussel sprouts (discard any damaged outer leaves) and cut them in half. Throw them in a bowl, generously drizzle Grape Seed Oil on top (or Olive Oil) then mince garlic and add s & p. Mix well and pour on to a cookie sheet lined in parchment paper. Quickly with clean fingers, flip them over so the flat side is on touching the cookie sheet. Pop them in the oven for 8-10 minutes (for small sprouts, 10-12 for larger ones). They will be browned on the underside when done. I served them with a sprinkle of balsamic vinegar on top, because, well, everything is better with balsamic :) Enjoy, you are now officially an adult- you ate brussel sprouts!

Brussel Sprouts tossed with ingredients...

Laying flat on the parchment-lined cookie sheet...

Served up with some Teriyaki Chicken Thighs...

Vegetarian Diets Health Effects / Vegetarian : Vegan : Health : Mortality

There are several reason for many people being vegetarian. For their religious view, health concern, or sometimes their care for animals. Being Vegetarian means not including meat, poultry or fish on their menu. Other vegetarian exclude dairy products and eggs. Vegetarian and vegan diets can vary widely, but the empirical evidence largely relates to the nutritional content and health effects of the average diet of well-educated vegetarians living in Western countries, together with some information on vegetarians in non-Western countries. These are some reviews from journals about the health effects of vegan diets.


In general, vegetarian diets provide relatively large amounts of cereals, pulses, nuts, fruits and vegetables. In terms of nutrients, vegetarian diets are usually rich in n-6 fatty acids, dietary fibre, carotenoids, carbohydrates, , folic acid, vitamin C, vitamin E and Mg, and relatively low in protein, saturated fat, long-chain n-3 fatty acids, retinol, vitamin B(12) and Zn; vegans may have particularly low intakes of vitamin B(12) and low intakes of Ca. Cross-sectional studies of vegetarians and vegans have shown that on average they have a relatively low BMI and a low plasma cholesterol concentration; recent studies have also shown higher plasma homocysteine concentrations than in non-vegetarians.



Very high homocysteine levels in the blood can damage the lining of the arteries. In addition, high homocysteine levels may make blood clot more easily than it should. This can increase the risk of blood vessel blockages. A clot inside your blood vessel is called a thrombus which can travel in the bloodsteam and get stuck in your lungs (called a pulmonary embolism), in your brain (which can cause a stroke) or in your heart (which can cause a heart attack.)

In several studies, Vegetarians have shown a moderate reduction in mortality from Ischemic Heart Disease but little difference in other major causes of death or all-cause mortality in comparison with health-conscious non-vegetarians from the same population.

Vegetarian diets, particularly vegan diets, are associated with lower BMD, (bone mineral density) which is one of osteoporosis cause., but the magnitude of the association is clinically insignificant.

Resources :
http://journals.cambridge.org/production/action/cjoGetFulltext?fulltextid=814552
http://lib.bioinfo.pl/meid:101681

Vegetarian Diets Health Effects / Vegetarian : Vegan : Health : Mortality

There are several reason for many people being vegetarian. For their religious view, health concern, or sometimes their care for animals. Being Vegetarian means not including meat, poultry or fish on their menu. Other vegetarian exclude dairy products and eggs. Vegetarian and vegan diets can vary widely, but the empirical evidence largely relates to the nutritional content and health effects of the average diet of well-educated vegetarians living in Western countries, together with some information on vegetarians in non-Western countries. These are some reviews from journals about the health effects of vegan diets.


In general, vegetarian diets provide relatively large amounts of cereals, pulses, nuts, fruits and vegetables. In terms of nutrients, vegetarian diets are usually rich in n-6 fatty acids, dietary fibre, carotenoids, carbohydrates, , folic acid, vitamin C, vitamin E and Mg, and relatively low in protein, saturated fat, long-chain n-3 fatty acids, retinol, vitamin B(12) and Zn; vegans may have particularly low intakes of vitamin B(12) and low intakes of Ca. Cross-sectional studies of vegetarians and vegans have shown that on average they have a relatively low BMI and a low plasma cholesterol concentration; recent studies have also shown higher plasma homocysteine concentrations than in non-vegetarians.



Very high homocysteine levels in the blood can damage the lining of the arteries. In addition, high homocysteine levels may make blood clot more easily than it should. This can increase the risk of blood vessel blockages. A clot inside your blood vessel is called a thrombus which can travel in the bloodsteam and get stuck in your lungs (called a pulmonary embolism), in your brain (which can cause a stroke) or in your heart (which can cause a heart attack.)

In several studies, Vegetarians have shown a moderate reduction in mortality from Ischemic Heart Disease but little difference in other major causes of death or all-cause mortality in comparison with health-conscious non-vegetarians from the same population.

Vegetarian diets, particularly vegan diets, are associated with lower BMD, (bone mineral density) which is one of osteoporosis cause., but the magnitude of the association is clinically insignificant.

Resources :
http://journals.cambridge.org/production/action/cjoGetFulltext?fulltextid=814552
http://lib.bioinfo.pl/meid:101681

Here's where we are at this week, keep checking in for some new fall recipes.... welcome autumn!!!

Monday- Steak Cobb Salad (left overs for lunch this week)

Tuesday- Spanish Potato Omelet & green veggie salad

Wednesday- Maple Salmon, Asparagus, & Sweet Potato Fries (yellow)

Thursday- Spaghetti & left over asparagus

Friday- left overs

Saturday- out

Tasty, yes tasty, Brussels Sprouts!

Love them or hate them, Brussels sprouts are good for you and if cooked properly can be very tasty! Like cabbage and broccoli they belong to the Brassica family. They are thought to be native to Belgium, specifically to a region near Brussels, hence their name. Brussels sprouts are generally available all year round but are at their best from Autumn through to Spring especially when there is a light frost.

Nutritionally they are an excellent source of vitamins C and K, a very good source of vitamin A, B1 (thiamin), B6 (pyridoxine), folate (folic acid), manganese, dietary fibre, potassium and tryptophan, and a good source of omega_3 fatty acids, iron, phosphorus, protein , magnesium, vitamin B2 (riboflavin), vitamin E, copper, beta carotene and calcium. They also contain numerous phytochemicals which include sulforaphane, indole-3-carbinol, glucosinolates and phenols. A cup of Brussels sprouts contains +/- 60 calories.

Brussels sprouts, unlike most vegetables, are fairly high in protein (+/-4 gms per cup). The protein is incomplete as it does not provide all the essential amino acids but when combined with whole grains the protein is made complete. Being high in dietary fibre (+/-5 gms per cup) they will make you feel full without loads of extra calories, nourish the cells lining the walls of the colon, and help maintain a healthy colon.

Recent studies have shown that the phytonutrients in Brussels sprouts signal our genes to increase production of the enzymes involved in detoxification, which is the cleansing process through which our bodies eliminate harmful compounds. The high amounts of vitamin A, C and beta-carotene assists the body in fighting against infection and have the added advantage of promoting supple, glowing skin.

On top of that, other studies show Brussels sprouts have significant cardiovascular benefits as well. The phytonutrient indole-3-carbinol they contain lowers liver cells' secretion of the cholesterol transporter, apoB. ApoB is the main carrier of LDL cholesterol to tissues, and high levels have been linked to plaque formation in the blood vessels, causing cardiovascular disease.

When purchasing choose firm, compact, bright green and evenly sized sprouts. The organic Brussels sprouts are best as they have higher phytonutrient levels than conventionally grown varieties. To store, keep unwashed and untrimmed Brussels sprouts in a plastic bag or container in the vegetable compartment of the refrigerator. They can be kept for around 5 days. If you have to many to use in that period they can be frozen by blanching them first for between three to five minutes. and then freezing.

To prepare, cut the stem from each Brussels sprout and pull off outer wilted or yellowed leaves. Wash them well under running water or soak them in a bowl of water to remove any insects that may reside in the inner leaves. If cooking whole cut an "X" deep into the stem end of each sprout which will help them cook quicker. To preserve the folate and vitamin C it is best to cook them as briefly as possible. This will also prevent the release of the unpleasant smelling suphur compounds which happens when overcooking. Overcooked Brussels sprouts are slimy, smelly and tasteless which is probably why many were put off eating them in the past. Boil or stir fry them for 5-8 minutes or steam them for under 10 minutes.

I hope that the recipes below will help you to enjoy Brussel sprouts as much as I do. Remember do not overcook!!

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Brussels Sprout Salad with Almonds and Parmesan
Created by Colin Cowie From Oprah.com

1 cup slivered almonds
2 lbs / 900 gms Brussels sprouts
1/4 cup olive oil or 3 tbsps olive oil and 1 tbsp truffle oil
3 tbsps fresh lemon juice
2 tbsps finely sliced chives
1/2 tsp salt
1/4 tsp freshly ground black pepper
3 tbsps Parmesan cheese (optional or use Vegan Parmesan~Jackie)

Preheat oven to 350F / 175C. Place almonds on baking sheet. Bake 10 to 12 minutes, or until golden brown. Set aside to cool. Meanwhile, slice sprouts as thinly as possible. In large bowl, whisk together olive oil, lemon juice, chives, salt and pepper. Add sprouts, almonds and cheeze. Toss until combined. Serves 10 as side dish.


Stir Fried Brussels Sprouts (1)
By Mayo Clinic staff
In this recipe, quickly caramelized shallots add a sweet note to the sprouts.

3 tsps extra-virgin olive oil
3 shallots, thinly sliced (I use spring onions~Jackie)
1/4 tsp plus 1/8 tsp salt
1 lb / 450 gms Brussels sprouts, trimmed and cut into quarters
1/2 cup vegetable stock or broth
1/4 tsp finely grated lemon zest
1 tbsp fresh lemon juice
1/4 tsp freshly ground black pepper

In a large, nonstick frying pan, heat 2 teaspoons of the olive oil over medium heat. Add the shallots and saute until soft and lightly golden, about 6 minutes. Stir in the 1/8 teaspoon salt. Transfer to a bowl and set aside. In the same frying pan, heat the remaining 1 teaspoon olive oil over medium heat. Add the Brussels sprouts and saute until they begin to brown, 3 to 4 minutes. Add the vegetable stock and bring to a simmer. Cook, uncovered, until the brussels sprouts are tender, 5 to 6 minutes. Return the shallots to the pan. Stir in the lemon zest and juice, the 1/4 teaspoon salt, and the pepper. Serve immediately. Serves 4.


Stir Fried Brussels Sprouts (2)
From VegBox
This recipe is quick, easy and delicious. It might even tempt committed sprout haters back into the dining room.

Up to 30 Brussels sprouts
1 tbsps sesame oil (or vegetable oil)
1 tbsp soy sauce or tamari
1 tbsp sesame seeds

If the sprouts are still on their stem, gently snap them off. Wash the sprouts and remove any yellowing leaves. If you think there might be bugs in your sprouts, soak them in warm, salted water for 10 minutes. This brings the bugs out... Rinse well before cooking. Slice the sprouts in half and dry them thoroughly. Heat the oil in a wok or large frying pan, until hot. Add the sprouts and cover. Cook, turning occasionally, for up to 3-5 minutes. (Test them after 3 minutes or so. They should be soft, but still with plenty of texture and a little crunch). Add the soy sauce and sesame seeds. Serve immediately. Serves 4 as a side dish.


Stir Fried Brussels Sprouts (3)
From the Vegetarian Times
We’ve paired them with omega-3-rich walnuts and walnut oil, then thrown in some dried cranberries for extra tangy flavour and antioxidant flavournoids~Vegetarian Times

2 tsp olive oil
½ cup coarsely chopped walnuts
1½ lb/ 700 gms Brussels sprouts, trimmed and halved
2 medium shallots, halved and sliced (¼ cup)
1 clove garlic, minced (1 tsp.)
¼ cup coarsely chopped dried cranberries
1 tbsps agave syrup
1 tbsps walnut oil

Heat large skillet over medium-high heat. Add walnuts, and toast 3 to 4 minutes, or until fragrant. Transfer to plate, and set aside. Wipe out skillet, and return to heat. Add olive oil, and swirl skillet to coat bottom. Add Brussels sprouts, and cook 5 minutes, or until browned, stirring occasionally. Add shallots and garlic, and cook 1 minute more. Stir in cranberries, agave, and 1 cup water. Partially cover pot, reduce heat to medium, and simmer 5 to 7 minutes, or until most of liquid has evaporated and Brussels sprouts are just tender, but not soft. Transfer to serving bowl. Stir in walnut oil and toasted walnuts, and season with salt and pepper, if desired. Serves 6.

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