NEW YEAR'S RESOLUTION

Another year, another year for resolutions. Last year health wise wasn't good for me. I did come to the realization that if I wanted to be around another 40 or so years I better start eating healthy, that's one of the reasons I became a vegetarian. I also thought becoming a vegetarian I would lose weight. Well, one out of two isn't bad. I do feel healthier, I really haven't lost any weight. If you are a reader of my blog (and I thank you), you know I've been wanting to lose 10 lbs. I tried, but I guess I like too many good and tasty things. Okay, now hear this....THIS IS THE YEAR!!!......10LBS or bust!
A couple of years ago I came across a really good website from "everyday health.com" it was a calorie tracker. I would track my calories for breakfast, lunch, snack and dinner. It would also track the amount of calories burned when I worked out. I was always surprised by the number of calories I was actually eating. They recently sent me a email that they revised their site, so I've decided to give it another try. The website is:www.my-calorie-counter.com. The new website is a lot easier to use than the previous site. I thought about joining "weight watchers" they're advertising free membership, but it still costs $17.95 per month for basically the same information the "everyday health" website is offering for free!
Give it a try! I'll keep you motivated if you help me too! Let's do it! Let's make our hearts happy and our waist lines small! Okay, you don't have to start today. Let's start January 2. Go for it!
Good luck!

Another Vegetarian Chili Recipe

I hope everyone had a wonderful Christmas. Lots of cooking for me, which I enjoy. I ate way too many cookies and candy. Last night for dinner I picked....., cheese sandwich, then a cookie, jello with fruit and marshmallows, then a cookie, peanuts, then a candy peanut cluster, followed by a cupcake! At this rate I'll never lose that 'frigging' 10lbs I want to lose. I decided I better start eating healthy again today! My step-daughter Ashley bought me a couple of really nice cookbooks for Christmas. One of the books is "Joy of Cooking All about Vegetarian Cooking" A really interesting book filled with useful information and great recipes. I decided to give their version of Vegetarian Chili a try.
Vegetarian Chili
Serves 8
Heat in a large saucepan over medium heat:
2 tablespoons olive oil
Add:
1 cup chopped peeled carrots
1 cup chopped red bell peppers
1 cups chopped green bell peppers
1 cup chopped onions
2 cloves garlic, minced
Cook, stirring until the onions are golden, 12 to 15 minutes. Add:
1 to 2 fresh green chili peppers, seeded and finely chopped, or 1 chipotle pepper in adobo sauce, minced
1 tablespoon ground ancho chili pepper
1 tablespoon ground cumin
Cook, stirring for 2 minutes. Stir in:
One 28-oz can plum tomatoes, with juice, coarsely chopped
One 16-oz can red kidney beans, rinsed and drained
One 16-oz can cannellini beans, rinsed and drained
One 16-oz can black beans, rinsed and drained
1 cup tomato juice
Salt to taste
Bring to a boil. Reduce the heat to medium-low and simmer, uncovered, stirring occasionally, until the flavors are blended, adding more tomato juice or water as needed, about 45 minutes. Season and serve with:
Sour cream
Chopped fresh cilantro
Enjoy!

YIPPEE!!!!

I went to my cardiologist today. I am very happy to report my cholesterol level was 143 and my LDL level was 80! Okay, you may think "what's the big deal". Well in various studies, any person whose cholesterol level is 150 or less with an LDL level of 80 or less will NOT HAVE HEART DISEASE! According to Rip Esselstyn his father is Dr. Caldwell Esselstyn a famous cardiologist from the Cleveland Clinic whose book "Prevent and Reverse Heart Disease"
is a very interesting and eye opening book. I quote from Rip's book "The Engine 2 Diet"

"The average American has a total cholesterol above 200 mg/dl. The average American will also die of cardiovascular disease." Kind of scary! He goes on to say "I'd like to see you aim to get yours below 150" (so do I) "even though your doctor may tell you that below 200mg/dl is good enough". He goes on to say "The average American has the LDL cholesterol level well above 100 mg/dl." You shouldn't accept average! He continues "The magic number we're shooting for is below 80. Get your LDL below 80 mg/dl and you are essentially heart attack proof." So, you can see why I was so happy today.
I believe preventing heart disease is a way of life. You CAN control it. I volunteered today in the cardiac surgery center. All patients I saw today where recovering from either having a stent put into their arteries or had open heart surgery. Most of the people I saw today where overweight, obese.
Its that time of year that we all start making our "New Year's Resolutions", make eating WELL one of them. Sure I'd love to lose 10lbs, but what about you? Just take one day a week and become a vegetarian. Try one of my recipes. Try one month of non- meat eating, then maybe if you think "hey this isn't bad" the next month try for 2 days a week. You might be surprised.....you might realize you don't miss meat. Give it a try, your heart will thank you for it. HAPPY VEGETARIAN NEY YEAR!

Root Vegetables

Yesterday I told you about my wonderful (yes...I said wonderful) English mother-in-law. I should say that she is a proud American citizen! Another "English" tradition I learned from her was root vegetables. Yes I know they are grown right here in the USA but I never had a root vegetable growing up. In the picture are parsnips, rutabagas and turnips. Parsnips are a good source of vitamins, minerals and fiber. Rutabagas are a good source of Vitamin C, folate and fiber. Turnips contain Vitamin C, fiber and large amounts of Vitamin A and lutein which has been shown to help prevent cataracts and cardiovascular disease.
They are easy to fix. I like to cut them into small cubes (peel first of course!)
put on a baking dish, add a little olive oil and season. Mix together, bake in 375 degree oven for about 30 minutes. Make sure you "stir" in oven from time to time so they turn brown on all sides. You'll love it...
Enjoy!

English Breakfast - almost

I love having baked beans for breakfast. This is something I learned from my English mother-in-law. When I went to Amsterdam with my sister in August, the hotel had a lovely breakfast buffet. On the buffet where my favorites....baked beans! I think the Americans thought this was weird, but what better way to start your day than with protein! So, the next time you think your craving bacon...try baked beans! They go especially well with scrambled eggs.
Enjoy!

Three-Bean Chili with Vegetables

It looks like the cold days of winter have finally arrived. Since we have to deal with the cold weather how about some great vegetarian chili? I've tried several different versions of chili, this one was really good.
Three-Bean Chili with Vegetables
Yield: 8 servings (1 1/4 cups chili, 1 tablespoon cilantro, 1 tablespoon cheese and 1 tablespoon sour cream) 211 calories
3/4 tablespoons canola oil
1 cup chopped onion
1/3 cup chopped carrots
2 garlic cloves, minced
2 cups water
1 cup frozen whole-kernel corn
1/2 cup chopped red bell pepper
1/2 cup chopped zucchini
1 tablespoons chili powder
1 teaspoons dried oregano
1 teaspoon ground cumin
1/4 teaspoon salt
1 28 oz can crushed tomatoes
1 16 oz can pinto beans, rinsed and drained
1 16 oz can black beans, rinsed and drained
1 16 oz can kidney beans, rinsed and drained
1/2 6 oz can tomato paste
1 tablespoon rice vinegar
1 teaspoon to 1 tablespoon finely chopped chipotle chili, canned in adobe sauce
1/2 cup chopped fresh cilantro
1/2 cup shredded reduced-fat cheddar cheese
1/2 cup reduced-fat sour cream

Heat oil in a large stockpot over medium-high heat. Add onion, carrot and garlic; saute 5 minutes. Stir in 2 cups water and next 12 ingredients (through tomato paste); bring to a boil. Cover, reduce heat and simmer 25 minutes or until carrot is tender, stirring occasionally. Stir in vinegar and chipotle. Top with fresh cilantro, cheese and sour cream.
ENJOY!

Food Inc.

I watched an incredible movie today, Food, Inc. I cried. I can't believe what our government is doing to us. Did you ever wonder why their are so many fat people, fat children now compared to years ago? I remember growing up in the 60's (my grade school years), it was rare for one of my classmates to be fat, oh yes, there was the token one or two, but not a whole class! Our food was basically organic grown. Cows ate grass. McDonald's was a rare treat, not dinner 5 out of 7 days as it is now. This movie isn't just about meat, its also about our vegetables, soy. Did you know "Monsanto" is the number one seller of all seeds to farmers. Your probably thinking...so what...did you know that Monsanto is a chemical company? Remember "agent orange from Vietnam? Yes, they made it. And they don't like farmers who don't use their seeds. You know that soy you think is so healthy? I wouldn't put it in my mouth. Unfortunately if you look at ingredient lists on most foods, you'll either find the word soy, or corn fructose. Have you ever noticed when you travel and you pass farm fields, what are they growing? Yep, corn and that other plant you see is soy. You must watch this movie! You will think twice about what you put into your mouth. Join "Takepart.com/foodinc TODAY! We must start changing, forget about health care.....we have to start with where are food comes from first! GET THIS MOVIE.....TODAY!

Thanksgiving Leftovers for Breakfast!

Yes, you heard me.....for Breakfast! I decided I really wanted Maria's mashed potatoes for breakfast (she makes the best mashed potatoes you'll ever have, I mean how can you go wrong, butter, 1/2 & 1/2, cream cheese....need I say more?). So I thought how about mixing leftover mashed potatoes with leftover stuffing to form a pancake. I cooked the "pancake" in a nonstick skillet sprayed with "Pam", served with cranberry sauce....easy and yummy!
ENJOY!

Thanksgiving

So, today is Thanksgiving. I'm making a bird for my family and lots of sides. I purchased an organic turkey, trying to stay "green". I think I might have to try a tiny piece. Thanksgiving is one of my most favorite holidays. I watch the parade, eat, rest, then eat again. I'll worry about dieting tomorrow!
Menu
Pear, Walnut and Blue Cheese Salad
Mushroom Stuffing
Vegetarian Mushroom Gravy
Maria's Mashed Potatoes (the best)
Sweet Potatoes with Pecans
Glazed Carrots
Brussels Sprouts
Green Beans
Chutney Cranberries
Glazed Onions
Turkey (yikes) cooked on the grill
Pumpkin Cheesecake
Pecan Chocolate Pie
I don't think maybe I'll miss the turkey with all these sides!
Enjoy your dinner and give thanks to all those loved ones who are still around.......
HAPPY THANKSGIVING EVERYONE!

Make Ahead Lunch

"Red Lentil Soup with a Spicy Sizzle". Its a good soup to make in the morning, reheat at lunch. Its only 218 calories for 1 cup, its filling and has 7 grams of fiber and 15 grams of protein!

Red Lentil Soup with Spicy Sizzle
Serves 8
6 teaspoons extra-virgin olive oil, divided
2 onion, chopped (1 1/2 cups)
2 cloves garlic, minced
2 teaspoon ground cumin
8 cups reduced-sodium vegetable broth
1 1/2 cups red lentils, rinsed (if I can find them you can too!)
1/3 cup bulgur
2 tablespoons tomato paste
1 bay leaf
3 tablespoon lemon juice
Freshly ground pepper to taste
1 teaspoon paprika
1 teaspoon cayenne pepper
1. Heat 2 teaspoons oil in a soup pot or Dutch oven over medium heat. Add onions and cook, stirring until softened, 3-5 minutes. Add garlic and cumin, cook for 1 minute. Add broth, lentils, bulgur, tomato paste and bay leaf, bring to a simmer, stirring occasionally. Cover and cook over low heat until the lentils and bulgur are very tender, 25 to 30 minutes. Discard the bay leaf.
2. Ladle about 4 cups of the soup into a food processor or blender and puree. Return the pureed soup to the soup pot and heat through. Stir in lemon juice and season with pepper.
3. Just before serving, ladle the soup into bowls. Heat the remaining 4 teaspoons oil in a small skillet and stir in paprika and Cayenne. Drizzle about 1/2 teaspoon of the sizzling spice mixture over each bowlful and serve immediately.
ENJOY!

WARNING!!!

One of my various weekly tasks is I volunteer at the local hospital in the Cardiac Rehabilitation Department. Sadly its from experience, I've been through Cardiac Rehab 3 times! Last year I had 2 stents put into the main arteries of my heart, at two different times. This past April, I had open heart surgery, 3 by-passes, the stents they put in last year didn't work. Every time I had a stent put in, I went to Rehap, after open heart, I went to Rehap. The team in the Rehab Department are dedicated wonderful people, that's one of the reasons I decided to volunteer. My job is to visit patients (such as myself once was) and tell them the benefits of Cardiac Rehab and how important diet and exercise is to stay out of the hospital. Most of the people I talk to seem interested, some just sort of agree with me and I'm sure never go. Over the year since I've been a volunteer, I've met patients from all walks of life, all shapes and sizes and all ages. What shocks me the most is the people who have been in the hospital for heart surgery repeatedly, still eating badly, still not exercising. It shocks me. When I tell people that I've had open heart surgery only 7 months ago they are really surprised. I tell them its because I went to Rehab and continue to exercise daily and I also tell them I'm a Vegetarian. I tell them to try at least one meal a day without meat, its easy, I tell them. To my surprise some of the people are actually interested. I tell them as a vegetarian its not just about eating vegetables only, I ask them if they like pasta, "why yes", I tell them make red sauce and instead of loading it with meat, add some veges. I tell them it works for me, and I love it. Just think, if we could get schools to start exercising our children more, eating healthy organic foods without all those preservatives, maybe we could help our children live longer happier lives and just maybe, their parents too.

LUNCH!

Don't you just love "Mexican" food? The problem with the Mexican restaurants around here, high in fat, oh yea, you can get a bean burrito full of high fat refried beans. What's a heart healthy person to do?
Why make your own of course!
The bean tacos pictured at right is a combination of a couple of different recipes. Make the "Warm Black Bean Salad" and use it several ways. The original recipe can be served over a medium sweet baked potato....yummy! Slather with reduced-fat sour cream and fresh cilantro...don't you just love cilantro?
Black Bean Salad turn into Taco's and even Quesadilla's!
1 15 oz can black beans, drained
2 medium tomatoes, diced
1 cup frozen corn, thawed (simply rinse in cold water in colander)
1 tablespoon extra-virgin olive oil
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon chili powder
1/4 teaspoon salt
corn tortillas
reduced-fat sour cheese
low-fat cheddar cheese
shredded lettuce
chopped fresh cilantro
In a medium microwaveable bowl, combine beans, tomatoes, corn, cumin, coriander, chili powder and salt. Microwave on high until heated through, 2 to 3 minutes. (or you can just heat in a small saucepan).
Using tongs, place one corn tortilla at a time on gas or electric stove top burner, turn frequently, will only take about 30 seconds per side to soften and brown.
Place bean mixture on one side of tortilla. Place tortilla on a cookie sheet, fold over tortilla (like a taco), place in pre-heated 400 oven for 10 minutes.
To turn these into quesadilla, place one tortilla on cookie sheet, fill with bean mixture, sprinkle with cheese, place another tortilla on top. Bake for 10 minutes in 400 degree oven.
Place on plate and use what ever topping you want!
Enjoy!!!

Beet Salad with Mango

Have you ever tried a mango? Its one of those fruits I never knew about until I was older. They are delicious! This is an old "Martha Stewart" recipe from many years ago. I love beets, don't even attempt to use canned beets! Fresh is the way to go. I think you'll really enjoy this salad. Beet Salad with Mangos
Serves 6
2 pounds beets (about 7 medium), scrubbed
1 tablespoon extra-virgin olive oil
salt and pepper
1/4 cup rice-wine vinegar
1 ripe mango, peeled, pitted and cut into 1/4 inch cubes
pinch of sugar
1. Preheat oven to 400 degrees. Place beets in center of aluminum foil. Drizzle with oil, and season with salt and pepper. Bring aluminum foil together to completely enclose beets. Place on a baking sheet, roast until tender when pierced with the tip of a knife, about 1 hour.
2. Remove from oven and let stand until cool enough to handle. Rub off skins, and discard. Thinly slice beets, and transfer to bowl.
3. Pour rice-wine vinegar into a small bowl. Season with salt, pepper and sugar. Whisk to combine. Top beets with mango, and drizzle with vinegar mixture.
ENJOY!

What to have for breakfast?

I'm a big believer in breakfast, its a great way to start your day and feel fuller until lunch. On my current 1200 calorie daily diet, this is a great satisfying breakfast. In a hurray? This is great, you put it in the crock pot the night before and it cooks while your sleeping! Serve and go! One 1 cup serving is only 193 calories, 9 grams of fiber and 6 grams of protein!
Overnight Oatmeal
4 servings, 1 cup each
4 cups water
1 cup steel-cut oats (also called Irish Oats)
1/3 mixed dried fruit (you could use cranberries, raisins or dried apricots)
pinch of salt
1. Combine water, oats, dried fruit and salt in a crock pot (spray with cooking spray before you place ingredients unless you have a non-stick crock pot).
Turn to low, put on lid and go to bed! Cook about 7-8 hours.
When you wake up, you'll have a heart healthy yummy breakfast!
Enjoy!

I'm Back......

Between exercising, Christmas shopping, volunteering and just running around I'm afraid I've neglected my blog. In fact, I've had several people ask me..."you haven't updated your blog in awhile"...Well for those of you that read this....THANK YOU! AND I'M BACK!!!!
I started yet another diet...let see, I think this is diet #750....it seems like it anyway. I actually lost 6 lbs in 10 days. I have been exercising at least an hour 5 times a week, and I've been trying to stick to a 1200 calorie a day diet during the week. Back in August (August 27 to be exact) I did a blog called "Eating Well 28 Day Vegetarian Meal Plan". I've finally decided to try it and it works!
You probably think...1200 calories a day, are you kidding? I'm actually rarely "starving", the meals are delicious and I've already started to improvise. The following is what I had for lunch today, Pecan and Mushroom Burger with Blue Cheese Sauce...here's the recipe:
8 servings (they freeze well)
2/3 cup bulgur
salt
1 cup boiling water
6 teaspoons extra-virgin olive oil, divided
8 oz white or brown mushrooms, stems trimmed, wiped clean and chopped
1 1/2 cups chopped onion (1 large)
1 1/2 tablespoon balsamic vinegar
3/4 cup pecan halves
Blue Cheese Sauce, optional (recipe follows)
1 large egg, lightly beaten
1/2 cup fine dry bread crumbs
pepper to taste
whole wheat buns
lettuce
1. Place bulgur and 1/4 teaspoon salt in a small bowl. Pour the boiling water over, cover and set aside until the water is absorbed, about 20 minutes. Drain in a sieve, pressing out excess liquid.
2. Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add Mushrooms, onion and 1/2 teaspoon salt, cook, stirring, until the vegetables are softened, 8 to 10 minutes. Stir in vinegar. Immediately transfer the mixture to a plate and let cool to room temperature, about 30 minutes.
3. Toast pecans in a small dry skillet over medium-low heat, stirring, until fragrant, 4 to 6 minutes. Transfer to a plate to cool.
4. Prepare Blue Cheese Sauce.
5. Combine the vegetable mixture and pecans in a food processor: pulse briefly until coarsely chopped. Add egg and the bulgur: pulse briefly, scraping down the sides if necessary, until the mixture is cohesive but roughly textured. Transfer to a bowl; stir in breadcrumbs and pepper. Mix well.
6. With dampened hands, form the mixture into eight 1/2 inch thick patties, using about 1/2 cup for each.
7. Using 2 teaspoons oil per batch, cook 4 patties at a time in a large nonstick skillet over medium heat until evenly browned and heated through about 4 minutes per side (or wrap separately and freeze before cooking). Split and toast buns, garnish burgers with lettuce and the cheese sauce.
Blue Cheese Sauce
1/3 cup nonfat plain yogurt
3 tablespoons crumbled blue cheese
1/2 teaspoon balsamic vinegar
1. Combine yogurt, blue cheese and vinegar in a small bowl and blend with a fork to make a chunky sauce.
Enjoy!!!!

Why?

I hate that question. My husband and I went to Marco Island, Florida last week, he for work, me for rest and relaxation! One of the perks of this "vacation" is we get taken out to dinner. Marco Island is a wonderful place, unfortunately they have quite of few steak restaurants of which we went to. I have a big admission to make, I ate my share of fish last week. I know, but meat or chicken did NOT pass these lips! The questions I got asked when I said I became a vegetarian was "WHY"? I guess I should have said, "why do you eat meat?" My response is always the same, I tell them I'm doing it for my heart, the second question is, "what about protein?" again, I have to explain to them that I eat lots of beans which are loaded with protein. I think we need to educate people that eating vegetables, legumes, pasta isn't really that difficult. At one of those steak restaurants my husband ordered a steak (of course), the sight of it made me sick, I felt bad enough I was eating fish! I suppose I should have just ordered a bunch of sides, they did have quite of variety of side vegetable dishes which being part of a big party we did order most of them, and which I ate most of them.
So, the next time, someone asks me "why" I'm going to tell them, because I want to live a long time without complications!

Jungle Jim's International Market

I went "home" this past weekend for my mom's memorial service. Since we where in Cincinnati I asked my daughter if she would like to check out "Jungle Jim's". She is a big "foodie" just like me, so she agreed. What you may ask is "Jungle Jim's International Market"? Its an amazing food extravaganza. If you need that one special ingredient, I guarantee he will have it. The store encompasses 350,000 square feet of, vegetables, fruit, canned goods, health food, foods from around the world, beers from around the world, cheese, baked goods, meats (OK so we don't go there), and an amazing wine collection, the largest in the United States!
I remember going to "Jungle Jim's" with my dad, it started in 1974, a small fruit and vegetable stand on a corner lot in Fairfield, Ohio. And my has it grown. When I left Cincinnati about 9 years ago, I was amazed at what I could find there. Now its grown even larger. I hear languages from all over the world from the various visitors. I suggest if you go, (make a special trip, its worth it) plan to spend at least 2 hours there and bring that list of special ingredients you can't find anywhere. Have fun! Its an amazing food adventure. Check out their website @ www.junglejims.com.

A Three Way......

My favorite bad food is a 3 way from Skyline Chili in Cincinnati, unfortunately its full of meat. What's a vegetarian to do? I found this book "Vegetarian Beginner's Guide"and there it was a recipe for Cincinnati Chili.
Yahoo!!!! I just made it and it was yummy! I loved it! I felt like I just ate at Skyline only this time I knew I was making my heart happy!
Here's the recipe, if you've never had Cincinnati chili, give it a try.
Cincinnati Chili
6-8 servings
16 oz can red beans
16 oz can chickpeas
2 med onions, coarsely chopped
4 cloves garlic, mined
1 medium carrot, peeled and chopped
1 large stalk celery, chopped
4 cups water
1- 6 oz can tomato paste mixed with 1 cup water
1/2 teaspoon allspice
1 teaspoon ground cumin
1 1/2 teaspoons ground cinnamon
3 tablespoons chili powder, or to taste
1/2 oz unsweetened baking chocolate (don't let this scare you! this is the secret)
2 tablespoons red wine vinegar
1 bay leaf
1 tablespoon vegetarian Worcestershire sauce
salt and pepper
1. Combine all ingredients in a large soup kettle or stew pot. Bring to a full rolling boil, stirring occasionally to prevent sticking.
2. Reduce to a simmer and cook, uncovered, until thick enough to mound on a spoon, about 1 hour. Adjust salt and pepper to taste.
Now, to make it a 3-way
Spaghetti
shredded cheddar cheese
Cook spaghetti as directed.
Layer spaghetti on plate, top with chili, top chili with cheese....
When eating a 3-way you don't use a knife, you "cut" the 3-way with the side of your fork.
Now ENJOY!

A tribute.....

This past week my mom died. She was 3 weeks shy of her 86th birthday. She had a massive stroke. She ate very well, no red meat, just chicken and fish. I learned from her the value of eating 3 square meals a day. In those days I think there where very few vegetarians, but I know my mom must have been a vegetarian at heart. Back then, there was very little money for meat, so their diets where more vegetables than meat. I'm sure she ate more beans which of course are very high in protein. My mom always made us breakfast every morning before we ventured off to school. And by golly, by 5:00 dinner was on the table. That's the way it was. We always ate vegetables and there was always a nice salad with every meal. One of my moms favorite meals (and mine too) was chicken fricassee. I've turned it into a vegetarian dish well sort of, I still make it with the chicken, I just don't eat the chicken (I feed it to my non-vegetarian family). Here's my tribute to my mom....I love you mom....

Chicken Fricassee without the chicken.....(sort of)

1 tablespoon butter

2 tablespoons olive oil

2 boneless skinless chicken breasts

2 large onions, chopped

1 can vegetable broth

1 cup water

salt & pepper

1 tablespoon paprika

1 tablespoon cornstarch mixed with 1/2 cup milk (or fat free 1/2 & 1/2)

Cooked rice

1. Saute onions and in butter and olive oil until soft.
2. Add chicken, saute until brown on both sides.

3. Add water and vegetable stock.

4. Add salt and pepper and paprika.

5 Simmer about 20-30 minutes until chicken is cooked through.

6. Thicken sauce with cornstarch and milk, add to pan, simmer until thickened.

7. Add more paprika if you wish.

8. Serve over cooked rice.

Make a nice side of vegetables, I think green beans work well, and a nice big salad and invite your mom over for dinner. Enjoy and don't forget to hug your mom before she leaves!

Kelleys Island, Ohio

Last weekend my husband and I went to Kelleys Island, a small island, only 4 square miles, the largest fresh water American island in Lake Erie. Yes, Lake Erie is actually clean and beautiful, it was named on "CNN" top ten list of America's healthiest beach and lake getaways! Pretty good considering that beaches from Hawaii, California and Florida where also on the list. The weather was great, and I actually was able to eat vegetarian while I was there. The restaurants are mostly pub fare, but fortunately most of the restaurants offer at least one or two vegetarian meals. One of the places we ate was "Kelleys Island Brewery", for such a small island, they actually have a microbrewery and a winery! What more could you ask for? Kelleys Island Brewery (check out their website @ www.kelleysislandbrewpub.com) had several vegetarian dishes. The one I picked was the burrito, it was really different, refried beans, avocado and spinach dip with cheese wrapped in a herb burrito....yummy! To wash it down I had one of their beers called "Summer Haze".
If you ever have a chance to visit Kelleys Island, go for it. Its one of the most relaxing places you'll ever visit! Make sure to check out their website at www.kelleysisland.com. I promise, you won't regret it!

Whats for lunch?

Several years ago (probably at least 20!) I bought one of those little cookbooks you see at the check-out counter, the one I purchased was called "Easy Entertaining" it cost me $2.25. One of the recipes was a layered taco dip. I use to make it every time I had to make a dish for a party, it would always get rave reviews. I was thinking about the dish yesterday and realized what a perfect vegetarian meal it would be. Its loaded with protein and its yummy! I found my little book, ripped pages and all, I've actually adapted it, here's the recipe.....enjoy!
Layered Taco Dip
1 16oz can refried beans (I use fat free)
8 oz carton low-fat sour cream
2/3 cups low-fat mayonnaise
1 package taco seasoning mix
1-2 (4oz) cans chopped green chilies, drained (I use fresh chilies from my garden)
4 medium ripe avocados
2 tablespoons lime juice (you can use lemon)
1/2 teaspoon garlic powder
8 oz (2 cups) shredded Cheddar cheese (I used a mixed blend of "taco" cheeses, low-fat)
2 cups sliced green onions
2 cups chopped tomatoes
1/4 cup cilantro
1 6oz can pitted ripe olives chopped (you can leave off if your like my husband and hate olives)

On a 15x10 inch or larger shallow serving platter, thinly spread refried beans. In a small bowl, combine sour cream, mayonnaise and taco seasoning mix: spread over bean dip. Sprinkle with chilies. Peel, pit and mash avocados; combine with lime juice and garlic powder. If your avocado doesn't mash easily, process in food processor. Spread over chilies. Sprinkle with cheese, onion, tomatoes, cilantro and olives (if using). Serve with chips.
Makes 11 cups

Monday Night Dinner

Cardio Dance tonight, what to make for dinner? Hmm...."Spinach and Mushroom Veggie Lasagna"that sounds good.
Several months ago there was a show on "Lifetime" called "Cook Yourself Thin", it was a diet show, it featured various woman who wanted to lose 10 lbs (sound familiar?) in a certain amount of time.
The 3 chefs would help the person turn their favorite high calorie, high fat meals into leaner versions. They put out a cookbook, which I immediately ran out a bought (actually so did many other people, I had to order it!), the book is also called "Cook Yourself Thin"I purchased this books before I decided to become a vegetarian. I was looking through the cookbook trying to figure out what to make for my non-vegetarian family, when I realized to my surprise how many vegetarian recipes where in the book. Some examples: Mushroom and Spinach Quiche with Potato Crust, Pasta Primavera, Eggplant Stacks, just to name a few. Also some really yummy desserts like Vanilla Cupcakes made with zucchini and Carrot Cake, all low calorie and low fat!
I decided to make the "Spinach and Mushroom Veggie Lasagna" for dinner tonight. It was delicious! Even my non-vegetarian husband liked it!
Here's the recipe:
Serves 12
337 calories per serving

2 tablespoons olive oil
1 1/2 pounds cremini and/or shitake mushrooms, sliced (I used button mushrooms, its what I had in the refrigerated)
1 teaspoon dried thyme
kosher salt
1 15-oz container part-skim ricotta
3/4 cup skim milk
2 eggs, lightly beaten
3 cups shredded, part-skim mozzarella cheese, divided evenly
3/4 cup grated Parmesan cheese
1 10-oz box frozen chopped spinach, defrosted and drained
1/3 cup chopped fresh basil, plus more to garnish
1 teaspoon dried oregano
freshly ground black pepper
5 cups tomato sauce
12 sheets no-cook lasagna noodles
nonstick cooking spray
1. Preheat the oven to 375 degrees.
2. Heat the olive oil in a large skillet over medium-high heat. Add the mushrooms and thyme and season with salt. Cook until softened, about 10-12 minutes.
3. In a medium bowl, combine the ricotta, milk, and eggs and stir. Add 1 cup of mozzarella, Parmesan, spinach, basil and oregano: season with salt and pepper and stir to incorporate.
4. Spread 1 cup of tomato sauce in the bottom of a 9x13x2 inch pan. Layer 4 sheets of lasagna on top, slightly overlapping. Spread with half the ricotta mixture on the noodles, and cover with half the mushroom mixture. Top with 1 1/2 cups tomato sauce. Repeat with 4 sheets of lasagna pasta, remaining ricotta mixture, remaining mushrooms and 1 1 /2 cups tomato sauce. Cover with the remaining 4 sheets of lasagna, the remaining cup of tomato sauce, and the remaining mozzarella cheese.
5. Lightly coat a sheet of aluminum foil with nonstick spray and cover the uncooked lasagna, spray-side down. Bake at 375 degrees, covered, until bubbly, about 45 minutes.
Remove foil from lasagna and increase the oven temperature to 450 degrees. Cook until cheese browns, about 12 minutes. Remove from the oven and let stand for 15 minutes before cutting. Serve warm and garnish with basil.
Enjoy!

Out to Dinner

Several years ago my daughter took a class on India. For extra credit they could choose to eat at an Indian Restaurant. Her professor recommended a local restaurant "Bombay Sitar" located in Canton, Ohio, 4633 Belden Village St NW. My daughter loved it! She has since turned me into an "Indian Food fanatic"! Its a vegetarian persons dream restaurant! They have over 15 different vegetarian offerings. We went the other night, I got "Bayngan Bharta" eggplant roasted in the Tandoor and cooked with green peas, fresh tomatoes, onions, ginger, and garlic in traditional Punjabi style....yummy!
To go with it, I highly recommend "Naan" bread, traditional Punjabi-style tear drop shaped white bread baked on the wall of the Tandoori Oven.
For dessert, we love the "Kheer", rice pudding made with almonds and pistachios.
If your ever in Canton, you MUST try "Bombay Sitar". OK, so your thinking, why would I ever go to Canton, Ohio? Did you know the "Football Hall of Fame" is located here? And we're only 45 minutes south of Cleveland.
If you can't make it to Canton, at least try an Indian Restaurant in your town, I know you won't be disappointed!

Yummy Lunch

Did I mention I love reading cookbooks? I'm always pursuing new recipes. Now that I'm a vegetarian, I like to see what I can find that maybe wasn't strictly vegetarian and turn it into a vegetarian dish. One of my favorite chefs is Ina Garten, "The Barefoot Contessa". I have one of her books which has fabulous vegetarian recipes or recipes that can very easily turn into vegetarian recipes. The following recipe I found in her book
"Barefoot Contessa at Home", I made it for lunch yesterday and now have left-overs for dinner tonight!
Summer Garden Salad
serves 6
4 pints cherry tomatoes, halved (I used these golden tomatoes I found at the local farmers market)
olive oil
2 tablespoons minced garlic (6 cloves)
18 large basil leave, julienned, plus extra for serving (I grow lots of basil in my garden in the summer, its my favorite herb)
1/2 teaspoon crushed red pepper flakes
salt
1/2 teaspoon freshly ground black pepper
1 pound dried angel hair pasta
1 1/2 cups freshly grated Parmesan cheese
Combine the cherry tomatoes, 1/2 cup olive oil, garlic, basil leaves, red pepper flakes, 1 teaspoon salt and the pepper in a large bowl. Serve with plastic wrap and set aside at room temperature for about 4 hours.
Just before your ready to serve, bring a large pot of water with salt to a boil and add the pasta. Cook al dente according to the directions on the package. Drain the pasta well and add to the bowl with the tomatoes. Add the cheese and some extra fresh basil leaves and toss well.
Serve in big bowls with extra cheese on each serving.
It simple and so fresh and yummy!
Enjoy!

Confessions.......

So, where did the week go? Wow! I can't believe it! Time flies by doesn't it?
My husband just got back from a 5 day fishing trip to Alaska, a trip of a lifetime. I gave him my camera to take lots of pictures, he took 10! On my trip to Amsterdam I took over 300! I guess he doesn't get digital....Well, he brought back lots of fish, salmon, halibut, rock fish, and cod, probably over 100 lbs of fish. What's a vegetarian to do with all that fish? We did give some of it away, but I must confess, I ate some of it (yikes!). As I was preparing the fish, all's I kept thinking, "this poor fish was swimming alive and well 3 days ago!" I marinated it, my husband grilled it, I ate it (along with lots of veges of course), I have to admit, it was good but I didn't LOVE it.
Dr. Dean Ornish put it best, once you give up meat, you really won't miss it, you probably won't like it any more. I highly recommend his book "Eat More, Weigh Less" This book was my first step into becoming a vegetarian. He explains a lot, has lots of great recipes and I found this book very interesting and made a lot of sense.
So, I'll probably eat a little more fish, it won't sway me from my vegetarian ways though.
I still consider myself a "Green Vegetarian"!

Easy Fast Dinner

My quest to lose those 10, (oops I mean 15 lbs) begins today! I signed up for a "Cardio Dance" class with my friend Andrea, which begins tonight. We meet twice a week for an hour for the next 5 weeks. So I decided I needed to make a quick easy meal before I go, what to make that won't be too filling but filling enough to give me energy (I'm going to need it!).

I made a really nice mushroom salad, followed with whole wheat tortellini with marinara sauce and a side of bruchetta. It took me 10 minutes to make, (as long as you have marinara sauce on hand) here's the recipes:

Mushroom Salad (Serves 1)

3-4 whole mushrooms, cleaned, sliced thinly

about 3-4 romaine lettuce leaves, chopped

fat-free Italian dressing

1/2 teaspoon Parmesan cheese

Place lettuce on salad plate, top with mushrooms, a teaspoon of Italian dressing, sprinkle with

Parmesan cheese. EASY!

Whole Wheat Tortellini w/Marinara Sauce

1 cup whole wheat tortellini (you can find it in the refrigerated section at your supermarket)

Marinara Sauce (make ahead and freeze in portions) or you can purchase from grocery store

Marinara Sauce

Olive Oil spray

3 carrots, finely chopped

2 cloves garlic, minced

1 onion, chopped

2 tablespoon tomato paste

1 28 oz can crushed tomatoes

1 teaspoon dried oregano

1 tablespoon dried basil

salt and pepper to taste

Spray a medium saucepan with olive oil, saute carrots, garlic and onions until soft. Add tomato paste, saute for about 2 minutes. Add tomatoes, 1 can of water, oregano, basil, salt and pepper. Bring to a boil, simmer, uncovered 1 hour. Stir every so often. Carefully pour into food processor, puree.

At this point you can freeze in batches.

Ok, so back to the tortellini, boil water, drop in tortellini, boil 7-9 minutes

Warm up marinara sauce (which you've either purchased or defrosted earlier in the day).

Place tortellini on plate, top with marinara sauce. Sprinkle with Parmesan

Bruchetta

2 slices of Italian bread

drizzle with little olive oil on one side

Broil about 45 seconds to 1 minutes (watch! I burned my first try!)

Turn over cover with several slices tomatoes, drizzle with little olive oil, balsamic vinegar and a little sugar. Broil 1 minute.

ENJOY!

Eating Well 28 Day Vegetarian Meal Plan

I came across this terrific website "eatingwell.com" lots of great vegetarian recipes. One of my quests is to lose 10lbs, I've been trying for 3 years to lose 10lbs (actually some weeks its more like 15).
Eating Well has a 28 day diet plan specifically for vegetarians! If anything it has some yummy looking recipes. You can choose from 3 diet plans 1200 calories per day, 1500 or 1800.
I'm going to try it starting Monday, I'll let you know if I actually lose any weight!
To find website:
1. Go to "eatingwell.com"
2. Search: 28 day vegetarian meal plan
3. Click on first entry which is "Eating Well 28 Day Meal Plans-Eating Well
4. Click on "Vegetarian Meal Plans"
5. Pick you calorie count, 1200, 1500 or 1800.
Now, there might be an easier way to get to this specific site, I'm just not that computer savvy!
Good luck!
The "EatingWell" magazine is really a great magazine, although its not strictly for vegetarians, you can alter the recipes to make it vegetarian. It has great recipes for those in your family that aren't vegetarians. Enjoy!






Another great lunch recipe....

Actually this would make a great appetizer if you where having a party, it would even work for dinner with a nice salad (remember the Lime Vinaigrette from the other day?)
I varied this recipe from one I found on "foodnetwork.com". Another great resource for recipes.



Quesadilla with Lime-Cilantro Sour Cream
Olive Oil Spray
1 small green pepper, diced
1/2 red onion, diced
3/4 cups corn (fresh or frozen)
1 teaspoon ground cumin
salt and pepper to taste
1/2 cup chopped fresh cilantro
4 whole wheat tortillas
1 16oz can refried fat-free beans
1/2 cup low-fat Mexican cheese mix (or cheddar cheese would be ok too...make sure its low- fat!)
Lime-Cilantro Sour Cream (see below)


Spray the olive oil spray in a large skillet, heat over low-medium heat. Saute green pepper and onion until soft about 5 minutes or until soft. Add corn, cumin, salt & pepper. Mix together, set aside in bowl, add cilantro.

Working with one tortilla at a time, spread with refried beans, place in skillet bean side up, top with onion-green pepper mix, cover with cheese. (remember, you'll be making a second one, so divide ingredients evenly!) Top with another tortilla, cook until cheese melts about 4 minutes. Flip to toast other side. Slice into 8 wedges. Repeat with other tortillas. Serve with Lime-Cilantro
Sour Cream.

Lime-Cilantro Sour Cream
1/2 cup low-fat or fat free sour cream (remember heart healthy!)
1/4 cup chopped cilantro
1/2 lime, juiced
Mix all ingredients until well combined.


Serves: 16 wedges

ENJOY!

Roasted Carrots

I can't believe its Friday already...where did Wednesday and Thursday go?
Hmm what did I eat the last couple of days, last night we had take-out Chinese, I had vegetarian chop suey, it was really good. Wednesday night I made it real simple, fresh corn on the cob grilled (yummy) with a baked potato and I made roasted carrots in the oven. Have you ever had roasted carrots? You'll never eat another boiled carrot again. Its easy.
Peel carrots, make a lot, you'll eat a lot.
Cut in half lengthwise, either spray with olive oil spray or mix with a teaspoon or so of olive oil.
Place on baking sheet.
Season with whatever seasoning you fancy. I used "Herbes de Provence" which is a mixture of thyme, basil, savory, rosemary and lavender.
I also season with a little salt and pepper.
Stir occasionally, bake for about 30 minutes until nicely caramelized.
Enjoy!

Dinner-Ahh Spaghetti Sauce

Years ago I lived and worked in Brooklyn, New York. I worked in a department store with a lady named Esther, she was a typical New Yorker (at least in my mind), she told you exactly what she thought, she didn't mince words, I loved her dearly, if she's still around she's probably 90. She gave me a wonderful spaghetti sauce recipe I use to this day, I'd like to share it with you and what's great about it, its Vegetarian!
Tribute to Esther Spaghetti Sauce
1 tablespoon olive oil
1 whole onion, chopped
1 clove garlic, minced
1 32 oz can whole tomatoes (puree in blender)
1 16 oz can tomato sauce
2 6 oz cans tomato paste
2 bay leaves
1 tablespoon dried basil
1 tablespoon dried oregano
salt and pepper to taste
1. Saute onions and garlic in olive oil until golden.
2. Add pureed tomatoes, tomato sauce tomato paste. Take cans of tomato paste and fill with water (or add 1 can water, 1 can of red wine) and add to mixture.
3. Add all spices.
4. Simmer at least 45 minutes.
VARIATION: You can really vege it up, in step 1. add any vegetable you want, zucchini, mushrooms, green peppers.
Also you can add 1 can of cannelloni beans at the end to add more protein.
Serve over any pasta...yummy and even better the next day!
ENJOY!

Interesting Reads

I love reading cookbooks, something my daughter finds odd...."Mom, how can you sit and read a cookbook"? I don't know, I find great joy in visualizing the recipes, image how they would taste, how easy is it to prepare, can I find the ingredients.
Two books I found very good for vegetarian cooking are:
"Everyday Cooking with Dr. Dean Ornish

I think this is my bible for vegetarian cooking. Great recipes, easy to follow, heart healthy and most importantly....yummy
Another good book is "Cook Yourself Thin"

Even though this book isn't a "vegetarian book" per say,it has many vegetarian recipes in it and recipes that you could make leaving out the "meat"....
Both these books have the added benefit of helping you lose weight, of which I'm very fond of.
I'll keep you posted on other interesting reads!

Trying To Stay Vegetarian While Dining Out!

Last night I was going to cook but we decided to go out to eat instead. You can usually eat vegetarian at most restaurants even if you just get a baked potato and salad.
Last night I really felt like pasta (I just love pasta!), the menu had this veal dish (a huge no no), the side with it was angel hair pasta with zucchini, mushroom and spinach...perfect! So I asked for the side only, which cost me 1/2 of the price (another bonus). It was really good but unfortunately it was saturated with butter! I mean dripping in butter. Now, if I was "Julia Child" I would of loved it, but I'm trying to live a heart healthy life and butter isn't one of the items on my list (even though Julia's right, there's nothing better than butter). So, I guess the thing to do when eating out is to ask questions. I've found that most restaurants will accommodate. As Julia would say "Bon-a-petite" but without butter!

Cincinnati Chili

The other day I went to the book store to research vegetarian cookbooks.
I was surprised at how many Vegetarian Cookbooks there where out there, from Vegan (not there yet) to Vegetarian Crock pot meals, to low-fat Vegetarian Meals, then I saw it, the perfect book for me......"Vegetarian Beginner's Guide" by Vegetarian Times....

and to top it off, the bookstore I went to had a sale "all cookbooks where 30% off!!!" Ya-Hoo! It has some really wonderful recipes along with chapters like "Vegetarian 101", "So You Want to Become a Vegetarian". And to my amazement, there was a recipe for "Cincinnati Chili". I grew up in Cincinnati on "3-ways", I thought I would never have my most favorite guilt food again....I can't wait to try it. I'll let you know.

Back on Track

I was in Amsterdam for 5 days! It was wonderful. I fell off the vegetarian wagon....I did fairly well, messed up one day when I had a traditional Dutch meal consisting of mashed potatoes with sauteed onions and carrots (very good and vegetarian) but I messed up with what came with it...veal sausage! Probably the worse thing I could eat. I ate it but I must admit, I didn't love it.

Then on the way home I was stuck in New York, they just delayed my flight which meant I would miss my connecting flight, I was up for almost 24 hours, I was craving meat....so I ate a hamburger! I got so sick! I felt nausea's, it taught me a lesson....NO MORE MEAT!

So, I'm home, back to my own food, my own discoveries.

If you ever have a chance to go to Amsterdam....GO FOR IT! And yes, they have great vegetarian food!

What Kind Of Vegetarian Am I?

Since I'm new to this vegetarian lifestyle (hence the name...."Green Vegetarian"), I've discovered there isn't just one kind of vegetarian.
1. Vegetarians avoid MEAT, FISH AND POULTRY, OK, so I've got that figured out.
2. Vegetarians who INCLUDE dairy products and eggs are "LACTO-OVO VEGETARIANS"
(I think that's what I am).
3. VEGANS eat NO meat, fish, poultry, EGGS OR DAIRY products. (not quite there yet).

Vegan diets are considered the most healthful although a lacto-ovo is a much easier diet for "greenies" like me.

SO, what kind of vegetarian are you?

Information taken from "Vegetarian Times & the Physicians Committee for Responsible Medicine".

What to do with Zucchini's

I've discovered a great vegetarian magazine called "Vegetarian Times", they have a great website "vegetariantimes.com", check it out.

My garden has bestowed upon me giant zucchini's. One week they where about 3", the next week huge!!! What to do with zucchini, I've made zucchini brownies (don't recommend it), zucchini muffins, not bad, zucchini "fried" in oven with Italian seasonings sprinkled on top and finally marinara sauce with tons of chopped zucchini!

For lunch I made this yummy zucchini dish I adapted from "cookinglight.com".

LAYERED ZUCCHINI

3 CUPS WATER

3 CUPS SLICED ZUCCHINI

MARINARA SAUCE

1 CUP FAT-FREE COTTAGE CHEESE

1 TABLESPOON PARSLEY

1/4 CUP EGG SUBSTITUTE (LIKE "EGG BEATERS")

ITALIAN BREAD CRUMBS

1 TABLESPOON GRATED PARMESAN CHEESE

1 CUP PRESHREDDED PART-SKIM MOZZARELLA CHEESE

Preheat oven 350 degrees

Boil water, add zucchini, boil about 3 minutes, drain and cool.

Mix cottage cheese, parsley and egg substitute.

Mix Italian bread crumbs and Parmesan cheese.

Arrange zucchini in a shallow casserole that has been lightly sprayed. Sprinkle with 1/2 breadcrumbs. Spread 1/2 cottage cheese mixture over breadcrumbs; then 1/2 marinara sauce then 3/4 cups mozzarella cheese. Repeat layering beginning with remaining breadcrumbs and ending with marinara sauce.

Bake 30 minutes.

Sprinkle with remaining mozzarella and bake 5 more minutes.

ENJOY!

Start Again

So, over the weekend I kinda blew it. I had grilled chicken wings! I wish there was some kind of vege "wings", I'll have to invent some thing.
I went to a health food store today, stocked up on lots of grains.
Today I had:
Breakfast: doughnut (ok that was bad), fat free Greek yogurt w/blueberries and honey
Lunch: vege burger on bun with ketchup and mustard
Dinner: vege sauce made with zucchini, red peppers, onions, garlic, mushrooms, carrots over
whole grain spaghetti
Snack: home made chocolate chip cookie

Did I mention I'm trying to lose weight too? I wish I could lose a measly 10lbs, that's all, I don't have a lot but its so damn hard!
Let's see if I make through the week without meat! Wish me luck.

Week one Vegetarian

So, a couple of weeks ago I decided to become a vegetarian, not necessarily a vegan, but no more meat, fish, chicken.
Why become a vegetarian after 50 years of eating meat and loving every bit of it?
Maybe it was the cancer 4 years ago, followed by open heart surgery 3 months ago....time for a change.
So, I'll be posting my meals, just to make sure I'm on track and to search out restaurants in Canton, Ohio that might come close to vegetarian menus.
7/10/09
Breakfast: Fat free Greek yogurt (its so creamy and yummy) with 1/2 te granola and a squirt of
honey. Lemon-blueberry muffin (I made).
Lunch: Portobello Mushroom "Philly" Cheese steak w/low fat cheese
Snack: Home made salsa w/baked tortilla chips
Dinner: Fresh peas, salad with home made Creamy Ital dressing (made with skim milk)
and Butternut Squash tortellini and red wine
Dessert: 2 small squares dark chocolate
I find it easy to figure out recipes and think of things to eat as a vegetarian. The hard part is to figure out what to feed my family. At 20 & 23 my stepchildren idea of vegetables are french fries!
So, to help your heart out, why don't you make at least one day a week a vegetarian day....you never know, you just might like it!