Dehydrated Fruit

Dried fruit is a regular snack for lots of vegetarians. It's great alone as well as mixed with nuts for a trail mix. It gives the sweetness of candy, yet is nutrient dense. Store bought dried fruit is usually treated with sweeteners and with sulfites which can cause headaches, rashes and breathing problems. Home dehydrated fruit is totally under your control. You avoid the additives and control the quality. Fruit lasts a long time once dried, and travels well. Fresh bananas don't survive a teenager's backpack, but dried bananas are still perfect at lunchtime. Plus they are loaded with potassium, manganese and magnesium which are all keys to heart and bone health. Bananas are one of the easiest fruits to dry. Peel, slice into 1/2" slices, place on dehydrator trays and dry about 8 hours. Store in sealed glass jars, in cool spot out of direct sunlight.

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Rhubarb-Strawberry Crisp Recipe

Every spring when I pick the rhubarb growing in my yard I remember eating strawberry-rhubarb pie in my great-grandmother's kitchen as a child. Born in 1889, she lived most of her life in a world where everything was made from scratch. People ate real whole foods, often grown in their own backyards, not chemical and additive filled food-wannabees from fancy colored packages. My great-grandmother was spry and healthy, took no medications, and lived in her own house until her death at nearly 90. She and her generation could teach us so many lessons. It's sad that most of my generation refuses to eat real food and instead lives on prescription drugs. Most of us won't live to 90 unless we change our lifestyles.
It's great when fresh homegrown food can link generations. This time I used rhubarb to make a crisp, but it is also tasty in pie and jam.

Rhubarb-Strawberry Crisp

Preheat oven to 350.

In a greased 9x13 pan combine:

1 c. diced rhubarb

6 c. halved strawberries

1/2 c. honey

For topping mix together:

3/4 c. oats

3/4 c. white whole wheat flour

1/2 c. almond meal

1 T. ground flaxseed

2/3 c. packed brown sugar

1/3 c. melted butter

Sprinkle topping over fruit, bake about 45 min. till bubbly.

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Potato Turnover Recipe

I have been coming up with vegetarian potato recipes this week because I got a huge box of potatoes for two dollars from the local market. The pastry dough uses black beans, but you can substitute any beans you have on hand. It's a great way to get more legumes in for those who don't like them. These turnovers are easy to make, and the potatoes can be replaced if you have other veggies you want to use up. The seasonings can also be replaced-if you are in the mood for mexican use cilantro and hot peppers.

Turnover Pastry

Preheat oven to 400.

4 c. cooked black beans ( you can sub 2-15 oz. cans, rinsed and drained)

2 c. whole wheat flour

1 1/2 tsp. baking powder

1 tsp. sea salt

3 T. olive oil

1/2 c. skim milk

In food processor, puree beans, then add remaining ingredients and process till dough forms a ball. Remove and roll out about 1/8 " thick on floured surface. Use a 6" bowl to cut rounds of dough.

Filling

Saute

1 onion, diced

2 cloves garlic, minced

in 1 T. olive oil for about 10 min. till tender. Then add

2 large white potatoes, cooked and diced

2 sweet potatoes, cooked and diced

1/2 tsp. each: sea salt, oregano, and basil

1/8 tsp. pepper

Place 1-2 T. of filling onto the center of each dough round. Top with

1-2 T. shredded jack cheese

fold over and crimp edges together tightly. Brush with olive oil and bake on baking sheet about 20 min. Makes about 12.

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Roasted Brussels Sprouts

Brussels sprouts are the one cruciferous vegetable that I never liked. Once I tried roasting them they became one of my favorites. The recipe is very simple. They are loaded with vitamins and minerals, such as vitamins c, k, folate, potassium and manganese. But all you'll care about is how delicious and creamy they taste!

Roasted Brussels Sprouts

1 lb. brussels sprouts, cleaned

1-2 T. olive oil

1 clove garlic, minced

Preheat oven to 400. Place brussels sprouts on baking sheet, drizzle with olive oil, sprinkle with minced garlic and bake about 30 min. till browned and tender.

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Lemon-Limeade Recipe

Vitamin C has many uses in the body; cancer and cataract prevention, fighting infection, and lowering cholesterol to name just a few. The body uses it up quickly, so it should be consumed multiple times throughout the day. It should be from food sources such as citrus, peppers, broccoli, strawberries, rosehips and dark leafy greens. Vitamins work together with minerals, phytonutrients, fiber, etc. , so they should be eaten as food, not taken from synthetic supplements. Consuming vitamin C helps vegetarians absorb iron eaten at the same meal. Vitamin C degrades quickly in cooking and when exposed to air, so I altered this recipe from recipezaar to make only 4 servings instead of 12. It takes only minutes to make another batch, and we won't lose any precious vitamin C.

Lemon-Limeade

1/4 c. fresh squeezed lemon juice (about 1 large lemon)

1/4 c. fresh squeezed lime juice ( about 2 large limes)

1/2 c. sugar

2 c. cold water

Ice cubes if wanted

Mix all together in a pitcher and enjoy!

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Herbal First Aid for the Kitchen

Every cook gets burned at one time or another. It happens to me more often than most because I'm left-handed and clumsy. So I am well aquainted with aloe. Aloe vera is one of the most useful herbal remedies. It is easily grown on a kitchen windowsill, requiring little care-just let the soil dry out between waterings. The anti-inflammatory gel is soothing and cooling to burns. To use it- cut one of the spiky leaves off about 3 inches from the tip, slice up the center of the leaf, peeling back the sides and exposing the clear gel inside. Apply the gel to minor burns and sunburn. Relief is instant and the aloe stimulates cell growth for healing. Aloe vera deserves a spot in every kitchen, vegetarian or not.

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Lentil Salad Recipe

The recipe for this lentil salad was given to me by a vegetarian former co-worker. I made some changes to it , most notably leaving out the olives called for in the original recipe because I don't like them. That is one of the fun things about cooking with whole foods, you can change and play with recipes to suit your own tastes. A recipe is really just a jumping off point.

Lentil Salad

In a medium sauce pan place:

1 1lb. of lentils, picked over

3 cloves garlic, minced

3 bay leaves

Cover with water an inch above lentils, bring to a boil, cover and reduce heat to simmer for 20 min. Meanwhile, in a large bowl combine:

1 red pepper, diced

1 green or yellow pepper, diced

1 small red onion, diced
2 tomatoes, diced
2/3 c. feta cheese

When lentils are done, drain, remove bay leaves and pour in bowl with veggies. In a measuring cup combine:

1/3 c. red wine vinegar

3 T. olive oil

3/4 tsp. sea salt

1/4 tsp. pepper

2 T. dried parsley

Whisk dressing and pour over salad and toss well.

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Quick Vegetarian Supper

Vegetarians often forget about stir-fry when looking for quick meal ideas. If you cook a big pot of brown rice at the beginning of the week and wash and chop veggies when you buy them for use later, you can have a healthy meal on the table in less than 15 minutes.

Stir-fry

1-2 T. sesame oil (it stands up to the high heat needed for stir-frying better than other oils)

assorted diced veggies of your choice - broccoli, carrots, cauliflower, peppers, snow peas

1 red onion, sliced

2-3 cloves garlic, minced

organic soy sauce

1-2 tsp. finely shredded fresh ginger (I didn't have this on hand, so I used 1/2 tsp. dried ground ginger)

cooked brown rice

Put oil in wok, place over high heat till hot then add longest cooking veggies-broccoli, carrot and cauliflower. Cook and stir 3-4 min., then add onions, garlic, and peppers and fresh ginger if using. Stir and cook 3-4 min. and then add snow peas. Stir and cook 3-4 min. Then add soy sauce and dried ginger if using that. Serve over brown rice.

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Pumpkin Cookie Recipe

Whether you are vegetarian or not, almost everyone enjoys a good cookie.This recipe is a great way to use up the leftover canned pumpkin from yesterday's pancakes. I adapted it from an old Libby's Pumpkin soft cookie recipe.

Pumpkin Cookies

Preheat oven to 350.

2 1/4 c. white whole wheat flour

1 tsp. each- baking powder and baking soda

1 tsp. cinnamon

1/2 tsp. sea salt

1/4 tsp. ground cloves

1 1/2 c. cane sugar

Combine dry ingredients, then mix in:

1/4 c. butter, melted

1 very ripe banana, mashed

1 c. pumpkin

1egg

1 tsp. vanilla

1 1/2 tsp. coconut oil

handfull of raisins

Drop by tablespoonfuls onto greased cookie sheet, bake 15-17 min. till golden. Cool on wire racks.

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Pumpkin Pancake Recipe

Pumpkin is a nutritional powerhouse loaded with fiber and nutrients that work together to prevent a number of cancers as well as heart disease. In the fall I cook a few pumpkins as well as butternut squash, puree and freeze, but when I run out I have no qualms about using the canned stuff. Canned pumpkin is always available and is a whole food, read the label- it should contain only one ingredient- pumpkin. These pancakes are a delicious way to use pumpkin. They freeze well and can be reheated in the microwave for a quick breakfast, but they never last long enough to do that at my house! They can be served with maple syrup, or as we like them- with fresh strawberries sliced and mixed with a little sugar.

Pumpkin Pancakes

2 1/4 c. white whole wheat flour

4 tsp. baking powder

2 tsp. cinnamon

1 tsp. ground ginger

1 tsp. allspice

1/2 tsp. ground cloves

1/2 tsp. sea salt

1/4 c. packed brown sugar

Mix dry ingredients, then add:

1 c. pumpkin

3 eggs

2 c. skim milk

Mix well, pour by 1/4 cupfuls onto hot griddle. When edges appear dry, turn and cook till golden.

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Super-Slaw Recipe

This slaw recipe is perfect for a simple meal on a hot or busy day. Just put it together in the morning, chill, and it's ready when you are. The beans and small amount of cheese make this salad light, yet filling.

Super-Slaw

In a large bowl combine:

1/2 of a small cabbage, shredded

1 carrot, shredded

1/2 of a red pepper, diced

large handful baby spinach

1 1/2 c. cooked pinto beans (or you can sub a 15 oz. can drained and rinsed)

1/4 c. shredded mozzarella cheese

Combine the following ingredients to make the dressing:

1/4 c. extra virgin olive oil

1/4 c. rice vinegar

1/2 tsp. each- basil, oregano, sea salt

1/8 tsp. dry mustard

Pour dressing over salad, mix and chill for a few hours.

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Eggplant Sandwich Recipe

This is arguably my favorite sandwich of all time. My picky daughter and meat loving hubby even enjoy these. The creamy eggplant, fresh basil and tomato, and onion roll are a delicious combination. It tastes like summer. When using homegrown or organic eggplant, I peel it in stripes, leaving some of the peel on for added nutrition. Pick smaller eggplant as they become bitter when they get too large.

Eggplant Sandwiches

1 eggplant

1-2 cloves garlic

12 onion rolls

3 tomatoes, sliced

1 bunch fresh basil

12 thin slices provolone cheese

Peel and slice eggplant into 1" slices. Salt both sides of each slice and lay on a plate in between sheets of paper towel. Let sit 2-3 hours. Salting removes bitterness and prevents the eggplant from absorbing too much oil.

Preheat oven to 350. Brush both sides of eggplant with olive oil and lay on a baking sheet. Mince 1-2 cloves of fresh garlic and place some on each slice. Bake 25 min.

On each onion roll, place an eggplant slice, a slice of tomato, some chopped fresh basil, and a slice of provolone cheese. Bake 5 min. till cheese melts.

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Mexican Quiche Recipe

One of the great things about cooking with whole foods is that your options are increased so much. You can be creative and try lots of different ideas. When you start with quality whole food ingredients, the results always taste good! I was in the mood for rice and I had fresh green beans to use up, so this recipe is what I came up with. I steamed the green beans in the top basket of my rice cooker while the rice was cooking.

Mexican Quiche Recipe

Preheat oven to 350. Mix together:

3 c. cooked brown rice

1 egg

Press into a greased pie pan and bake 15 min.

Meanwhile, in 1 T. olive oil, sweat

1 small onion, diced

1clove garlic, minced

1/2 of a red pepper, diced

for about 10 min. till tender. Stir in:

a large handful of steamed green beans

1 1/2 c. cooked black beans (or you can sub a 15 oz. can black beans, rinsed and drained)

Pour veggies into baked rice crust. Stir together:

2 eggs

1/2 cup salsa

and pour over veggies in crust. Bake 350 for 20 min. Sprinkle

a handful of shredded cheddar on top and bake 5 min. more. Cut into wedges and serve with extra salsa. Makes 6 servings.

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Potato Kale Soup Recipe

Kale is one of those superfoods we all know we should eat more of, but many people don't know what to do with it. Adding it to soups is a great way to increase your intake. Here is a quick, filling and tasty recipe.

Potato Kale Soup

Sweat 1 small onion, diced
2 cloves garlic, minced
in 1 T. olive oil
for about 10 min. Then add:
1 bay leaf
4 c. organic or homemade vegetable broth
4 russet potatoes, peeled and diced
1 tsp. balsamic vinegar
cook 20 min. then add:
4 kale leaves, stems removed and chopped fine
cook 10 min. longer, then remove bay leaf and stir in
1/2 tsp. salt and 1/8 tsp. pepper
Serve with a sprinkle of grated parmesian cheese.

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Eat More Fruits and Vegetables

According to the USDA a person consuming 2000 calories a day should be eating 4 1/2 cups or 9 servings of fruits and vegetables a day. Four servings should be fruit-that's 2 cups, and five servings should be vegetables-that's 2 1/2 cups. A serving equals 1/2 cup of raw or cooked fruit or vegetables, 1 cup of raw leafy veggies like spinach or romaine, or 1 medium fruit like an apple or a banana. The veggies should consist of a variety of dark green, orange, starchy, and other veggies, as well as legumes.
According to the CDC, less than 25% of people eat five servings a day. No wonder we are a nation of sick and obese people, most of us are nutrient deprived. If you eat a fruit and a vegetable at every meal, and then have a few as snacks, 9 servings is not hard to accomplish. After all, fruit and veggies are nature's fast food. A banana or clementine only need peeling, it doesn't get any faster than that. Here is a recipe for a simple nutrient dense fruit salad to keep on hand for snacking. I like the crispness of apple mixed in with the berries, and the lemon juice keeps the apple from turning brown.

Fruit Salad

1 pt. blueberries

1 pt. blackberries

1 pt. strawberries

1 organic apple, diced

juice of 1 lemon

1 T. honey

Combine lemon juice with apple, mix to ensure apple is completely coated. Stir in honey, then mix in rest of fruit.

Note: this recipe has been entered at:
http://www.gelskitchen.com/blog/food-recipe-talk/butter-bean-spinach-salad-nttc-1-march-2009-roundup/

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10 Important Health, Safety, and Vegetarian Resources

Recalls of food, toys and consumer goods, and removal of drugs from the market because of dangerous side effects has become epidemic. It's hard to know what is safe anymore. Here are some important links to help you stay on top of things. A number of these have email lists you can sign up for so the recalls will be right in your inbox.

1. Our food system is not as safe as it should be. The media can't keep up with the constant food safety recalls going on, so here is the address of the FDA where you can search for recalls or be added to their email recall notification list.

http://www.fda.gov/opacom/7alerts.html

2. To sign up for FDA recalls and warnings on drugs, and to report adverse reactions to drugs and vaccines go here:

http://www.fda.gov/medwatch/safety.htm

3. To join the consumer product safety commission recall list go to:
https://www.cpsc.gov/cpsclist.aspx

4. Due to gaping loopholes in federal law, companies can put virtually any ingredient into personal care products. To use the Skin Deep cosmetic safety reviews go to:
http://www.cosmeticsdatabase.com/index.php?nothanks=1

5. The organic consumers association covers lots of food safety issues; genetically modified food, mad cow, health issues, for info. go here:
http://www.organicconsumers.org/

6. Although genetically modified food crops are legal in the us and they are found in virtually all processed foods here, in other countries they are illegal . The genetically modified contamination register lists where contamination events occur.
http://www.gmcontaminationregister.org/

7. For information about the dangers of genetically modified foods go to the Institute For Responsible Technology:
http://www.responsibletechnology.org/GMFree/AboutGMFoods/DangersofGMFoods/index.cfm

For their non-GMO shopping guide, go here:
http://www.responsibletechnology.org/GMFree/Non-GMOShoppingGuide/index.cfm

8. Fresh, local food is best. To find local farmers markets and CSAs:
http://www.localharvest.org/farmers-markets/

9. For information on disease prevention, nutrition, vegetarian and vegan diets, and other health issues go to the Physicians Committee for Responsible Medicine:
http://www.pcrm.org/health/index.html

10. For info. on vegetarian diet, recipes, and health info., go to http://www.goveg.com/healthConcerns.asp

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Good Vegetarian Pasta Recipe for Good Friday

This vegetarian pasta dish is so good that even my meat loving hubby enjoys it. I adapted it a few years ago from a recipe by Giada De Laurentiis on The Everyday Italian show. It is especially good in the summer when I can use fresh yellow tomatoes and basil from my yard. Pine nuts contain more protein than most other nuts, as well as containing vitamins and minerals. They are best stored in the freezer until you are ready to use them.

Pasta with Tomatoes, Basil and Pine Nuts

Cook 1 lb. of whole grain elbow macaroni, drain. Meanwhile, in

2-3 T. extra virgin olive oil cook

3 cloves garlic, minced just until you can smell them. Then add:

6 tomatoes, diced and cook about 5 min.

Stir together pasta, tomatoes, 1 lb. of mozzarella cheese, cubed, and 1 bunch of fresh basil, chopped. Sprinkle each serving with raw pine nuts.

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Vegetarian Stromboli and Orange Beet Salad

Healthy food has to taste good or no one will eat it. That's not a problem with this stromboli. My teens made it disappear quickly along with the orange beet salad I served with it. I've made the salad using fresh cooked beets and fresh clementines, but it can also be made using canned when in a hurry. Here are the recipes.

Orange Beet Salad

In a bowl place:

2- 15 oz. cans sliced beets, drained

1- 15 oz. can mandarin oranges

mix together:

3 T. raspberry balsamic vinegar

2 T. extra virgin olive oil

1 T. honey

pour over beets and oranges, chill.

Vegetable Stromboli

Place the following in bread machine:

1 1/4 c. water

1 tsp. sea salt

2 c. white whole wheat flour

1 c. whole wheat flour

1 1/2 tsp. sugar

2 1/2 tsp. yeast

Run through dough cycle. Meanwhile, combine in a glass bowl:

1 chopped onion

1 large clove garlic, minced

1/2 green pepper, diced fine

1 large carrot, diced fine

1/4 head broccoli, diced fine

1 c. shredded zucchini

1 tomato, diced fine

Par-cook in microwave 5 min., cool and drain well. Then stir in:

1/4 tsp. each- sea salt, oregano, and basil

1/8 tsp. pepper

When dough cycle is done, remove dough and knead 2-3 min. on floured surface. Stretch and roll dough into rectangle that will fit on a cookie sheet( I do this on a sheet of aluminum foil to make it easier to transfer the dough to the cookie sheet.) Down the center of the dough spread:

1/4 c. organic or homemade pizza sauce
1/4 c. shredded mozzarella cheese

all of the veggie mix
another 1/4 c. shredded mozzarella cheese
Fold short ends in, then fold one long side in , finally fold other long side in, overlapping the first long side. Pinch to seal well, using a finger dipped in water if needed. On a cookie sheet sprayed lightly with nonstick spray, lay seam side down. Brush lightly with olive oil and sprinkle with a mixture of: 1/4 tsp. each- basil, oregano, and sea salt, and 1/8 tsp. pepper.
Let rise about 20 min. Bake 350 for 20-25 min. till golden brown.

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Grab Your Walking Shoes

Today is the the American Heart Association's National Start! Walking Day. The goal is to get everyone to walk for 30 min. To find fellow walkers, track your calories used, and more, go here.

I hate exercise, but I feel better when I do it. Most days I walk/run for 20 min., ride 1 mile on an exercise bike, and do some light weight work. Some days I do crunches, leg lifts, etc. The benefits of regular exercise are too great to ignore. Heart disease is the number one killer in this country and it is preventable with healthy diet and exercise. It is not necessary to become a body builder or a marathon runner. Studies have shown that doing moderate exercise like walking 30 minutes daily has a huge impact on health. You don't need expensive equipment or a gym membership. A pair of comfy shoes could save your life.

10 Benefits of Exercise

Moderate exercise has been proven to :

1. boost the immune system
2. build bone mass to prevent osteoporosis
3. clear plaque out of arteries, improve circulation, and strengthen heart and lungs
4. improve sleep
5. lower cholesterol
6. control blood sugar
7. lower blood pressure
8. boost metabolism
9.build core strength and flexibility to prevent frailty (who wants to get feeble?)
10. increase energy level

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Lentils

Lentils are a great item to keep in your pantry. Loaded with protein, b vitamins, potassium and fiber, they are nutrient dense and tasty. They can be used to stuff vegetables, in taco filling, and in salads, soups and stews. One of the best things about lentils is that they require no pre-soaking and cook in about 20 min. Here is my favorite lentil soup recipe.

Lentil Vegetable Soup

Cook

1 onion, chopped, in

1 T. olive oil

for about 5 min. Then add :

2 sliced carrots

1/2 of a green pepper, diced

1 red pepper, diced

4 large cloves garlic, minced

handful fresh green beans, cut in half

handful shredded cabbage

2 14.5 oz. cans of diced tomatoes

8 cups of water

1 c. dried lentils

3 bay leaves

2 T. balsamic vinegar

Simmer about 20 min. till lentils and veggies are tender. Season to taste with salt and pepper.

This recipe can easily be cut in half. I served it with a salad and homemade dill rolls.

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Monday Meal Planning

It's much easier to eat healthy when I plan meals for the week. I make a list and when I grocery shop I purchase everything I will need, so there's no last minute trip to the store for a forgotten ingredient. Circumstances change, so I sometimes alter which day we eat which meal. But by the end of the week, I've gone through all of the meals on my plan.Here's my dinner menu plan for this week:
Mon. - lentil soup with salad and whole wheat rolls
Tues. -stuffed acorn squash with roasted asparagus
Wed. - veggie stromboli with beet salad
Thurs. - bean and veggie stew
Fri. - pasta dish with salad
Sat.- sweet potato quesadillas with salad
Sun. - veggie pizza


When I don't feel like making out a whole menu, I still plan ahead. A little prep time at the beginning of the week pays off later. When starving, tired, or in a hurry, sometimes it's too much trouble to wash and cut up fruits or veggies. Here are some things to keep on hand for those times:
hummus
washed, chopped veggies-broccoli, carrots,cauliflower, peppers
washed grapes or berries
cut up melon or pineapple
bananas
a big mixed green salad
jar of mixed nuts and dried fruits

I'll cook a big pot of brown rice that I can use during the week in soup, or stuffed peppers. I often make bean and rice burritos up and keep them them in the fridge. Hungry teens eat them up quickly. If there is always healthy food ready to eat, the lure of junk or fast food is much weaker.

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Vegan Lemon Muffins

I love a good muffin, and they don't need to be full of butter, eggs and milk. It is simple to make them vegan. I looked around the kitchen to see what I had on hand and this is the recipe I came up with. They turned out quite tasty.

Vegan Lemon Muffins

Preheat oven to 350.

In a large bowl mix:

1 c. whole wheat pastry flour

1/2 c. all-purpose flour

1/8 c. ground flaxseed

1 tsp. baking soda

1tsp. baking powder

1/2 tsp. sea salt

Then add:

1/4 c. applesauce

3/4 c. white cane sugar (sugar beets are genetically modified now, so I don't use sugar from them)

juice and zest of 1 lemon

2 T. coconut oil

1/2 tsp. poppy seeds

1 mashed banana
Mix, then pour into greased cupcake pan, fill each cup about 3/4 full.(mixture will be thick)

Mix together

1 tsp. brown sugar

2tsp. wheat germ

2 tsp. shredded coconut

and sprinkle on top of muffins.

Bake 350 15-17 min. till toothpick comes out clean. Cool on wire rack. Makes 11.

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Cabbage and Noodles Recipe

Whole grain pasta is one of the few processed foods I use. It comes in handy for the occasional quick vegetarian meal. Cabbage, like all cruciferous vegetables, is a strong cancer preventative.
It's a good idea to eat some cruciferous veggies raw at least a few times a week.

Cabbage and Noodles

2-3 T. olive oil

1/2 head cabbage, shredded

1 large carrot, shredded

1 large onion, diced

1 bag whole grain extra wide noodles

1 tsp. caraway seed

sea salt and pepper to taste

Sweat onions in olive oil about 10 min. till tender, add cabbage and carrot and cook till soft-10-15 min. Meanwhile cook pasta. Toss drained pasta and veggies together, stir in caraway seeds, and season with salt and pepper to taste.

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Green Chips and Veggie Burgers

I've never been a fan of veggie burgers. I don't care for soy and it's aftertaste, or tvp, nor do I miss real burgers. I do, however, love beans and I'm always looking for new ways to use them. Since I was making real burgers for the hubby, I decided to try and make some veggie burgers using beans for me and the kids. Topping the burger with slices of avacado really made this for me, it will now be on my shortlist of quick meals. The green chips on the side have a satisfying crunch and are a great way to add more greens with their healthy calcium to your diet.

Bean Veggie Burgers

In a small pan in 1 T. olive oil, sweat

1/2 of a large onion, chopped

2 cloves garlic, minced

about 10 min. till tender. In food processor place

1/2 c. instant oats

pulse a few times to break them up. Then add

1/2 tsp. chili powder

1/2 tsp. cumin

pinch cayenne pepper

1 egg

the garlic and onions from the pan

1 can black beans, rinsed and drained

Pulse till coarsely chopped, do not make a paste. Using floured hands, form into 5 thin patties. Place on a foil lined plate and chill 2-3 hours. If you are in a hurry you can freeze 20-30 min. Grill on George Foreman grill about 5 min. I topped mine with a thin slice of jack cheese, lettuce, tomato, chopped onion, and avocado slices on a seven grain bun.

Green Chips

large bunch of greens- I've used swiss chard, beet greens, collard greens and kale (the photo shows kale)

1 T. olive oil

1 T. red wine vinegar

1/4 tsp. each-sea salt, pepper, oregano and basil

Preheat oven to 350. Wash greens and remove stems. Tear into 2-3" pieces and spread on a baking sheet. Mix vinegar, oil and seasonings together, pour onto greens and toss to coat. Bake 10-20 min. till good and crispy. Thin greens like swiss chard and beet greens cook faster than sturdier collards and kale.

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5 Myths About Eating Vegetarian

I was a vegetarian over 20 years ago. I was young, married and had a carnivorous husband to cook for. I had been raised on a meat and processed foods diet. It was alot harder then. I didn't know any vegetarians, there was no internet to get information from, and few vegetarian books were available. The food tasted like cardboard. The prevailing wisdom of the day was that you had to combine proteins at every meal, or you would get deathly ill. Most recipes contained soybeans, soy flour or tofu. I hate soy. Eventually I let go of my vegetarian ways.

Two years ago when the poisoned dogfood scandal broke, I woke up. I started learning about what is really in processed foods, how meat animals are raised, and how diet really affects your health. Things most americans would rather not know, because if they knew they would have to change their eating habits. I changed mine. I went back to a vegetarian diet eating mostly whole foods. Information is much easier to get today. The food tastes great- it's no longer cardboard-like rice cakes, and soy at every meal. It's now known that combining proteins at each meal is unnecessary, as long as you eat a variety of plant foods you will get enough protein. It's easy to stick to eating healthy when it's this enjoyable and my body feels so much better. Now if I eat something processed and full of additives my body rebels. I get stomachaches. Artificial colors make me feel like I have restless leg syndrome. My tastebuds also prefer real food; processed foods taste too salty and artificial to me now. Here are some commonly held misbeliefs about going meatless.

5 Myths About Eating Vegetarian

1.Vegetarians do not get enough protein. According to the Physicians Committee for Responsible Medicine (PCRM) most americans get twice the amount of protein they need. Excess protein has been linked to osteoporosis, kidney disease and some cancers. As long as you eat a variety of plant foods you'll get enough protein. Go here for the New 4 Food Groups from the PCRM.

2. Vegetarians and vegans do not get enough calcium. Calcium absorption from veggies is higher than from dairy. Animal protein tends to leach calcium from bones, causing it to be excreted in the urine. So fill up on broccoli, kale, collards, and beans ( black, great northern, etc.)

3. Vegetarians do not get enough iron. Legumes, whole grains, and dark green leafy veggies all contain iron. To help your body absorb iron, eat foods containing vitamin c with foods containing iron. You can also cook with cast iron pots.

4. Vegetarians and vegans do not get enough vitamin d. The human body was designed to make the hormone vitamin d when sunlight directly touches the skin. This is the most efficient source of vitamin d. During the warmer months, 10-15 min. in the sun is usually all you need, and it is impossible to get an overdose of vitamin d this way. Your body can store some of this. All milk that is fortified with vitamin d uses chemically synthesized d.

5. Vegetarians are less healthy than meat eaters. Study after study prove this untrue. Vegetarians have less cancer and heart disease and greater longevity than meat eaters. Granted there are some vegetarians that live mainly on processed and junk foods ( just because they make organic toaster pastries, fake meat, and french fries, it doesn't mean they're good for you) but most vegetarians eat a healthy diet.

Vitamin b12 is the only real concern. If you do not eat eggs or dairy, or fortified processed foods like cereal, soymilk and fake meat, then you probably need a supplement.

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