Home gardening offers ways to trim grocery costs [Survival Today, an on going thread]

Americans finding soaring food prices hard to stomach can battle back by growing their own food. [Click image for a larger version] Dean Fosdick Dean Fosdick

Home vegetable gardens appear to be booming as a result of the twin movements to eat local and pinch pennies.

At the Southeastern Flower Show in Atlanta this winter, D. Landreth Seed Co. of New Freedom, Pa., sold three to four times more seed packets than last year, says Barb Melera, president. "This is the first time I've ever heard people say, 'I can grow this more cheaply than I can buy it in the supermarket.' That's a 180-degree turn from the norm."

Roger Doiron, a gardener and fresh-food advocate from Scarborough, Maine, said he turned $85 worth of seeds into more than six months of vegetables for his family of five.

A year later, he says, the family still had "several quarts of tomato sauce, bags of mixed vegetables and ice-cube trays of pesto in the freezer; 20 heads of garlic, a five-gallon crock of sauerkraut, more homegrown hot-pepper sauce than one family could comfortably eat in a year and three sorts of squash, which we make into soups, stews and bread."

She compares the current period of market uncertainty with that of the early- to mid-20th century when the concept of victory gardens became popular.

"A lot of companies during the world wars and the Great Depression era encouraged vegetable gardening as a way of addressing layoffs, reduced wages and such," she says. "Some companies, like U.S. Steel, made gardens available at the workplace. Railroads provided easements they'd rent to employees and others for gardening."

I remember posting some material relevant to your question. I use
crushed and dried eggshells to prevent *blossom-end rot* in tomatoes.
It’s a trick that Grandma knew and I did it until one year...and then I

knew the reason ;-). Generally we add one heaping tbsp of crushed
eggshells, broken chalk or some other form of calcium carbonate to the
planting hole for each tomato and pepper, in addition to the
compost/fertilizer.

They need calcium to develop fruit AND foliage. When this happens
at
the beginning of the fruiting cycle then the fruit ends up developing
BER. BER can also develop when the plants have uneven soil-water
supplies or are plain stressed for drought. My Missouri and Ohio
relatives hardly knew what BER was until the last decade but those of
us in the Plains area are, unfortunately, quite familiar with (and
disappointed by) its appearance in the first fruits of the season. The
plants finally adjust but a person can lose a lot of fruit before the
adjustment takes place. Best wishes,

Paul
Kansas Zone 5B

Unless you are saving seeds, that is absolutely not a concern.

This year’s cucumbers will NOT be affected at all - their
characteristics
have been determined LAST year and are carried in the cucumber’s genes
- in
the seed.

If you plan to save the heirloom seeds, the isolation distance is 1/2
mile!
This is because they are insect-pollinated (mostly by bees). Bees can
fly
fairly long distances.

However, you can hand pollinate them (in fact, you’d better hand
pollinate
to get any cucumbers because of the bee disaster we are currently
experiencing).

If you plan to save the seeds, you’ll need to follow the directions on
the
hand-pollination pages very carefully.

http://www.pumpkinnook.com/howto/pollen.htm

http://ucce.ucdavis.edu/files/filelibrary/2193/228.htm

http://pollinator.com/garden/gardpol.htm

Some of the descriptions and photos show the female flowers being taped
or
tied up after hand-pollination - this is done for seed-saving purposes,
to
keep varieties pure.

If you are not saving seeds, you don’t need to tie or tape the female
flowers.

Pat
—
Northern Pennsylvania

You should be able to grow leaf lettuce without supplemental lighting,
and
you should be able to grow several herbs too; I’m thinking of rosemary,
sage, oregano, thyme, basil, chives. There are probably others I
cannot
bring to mind at present.

For perennial herb plants, I recommend Wellsweep Herb Farm (from whom
I’ve
bought lots of herbs and always had good experiences) -
www.wellsweep.com
or Sandy Mush Herb Nursery - http://www.sandymushherbs.com/ . I have
not
personally bought from Sandy Mush but other people have recommended
them.

We used information from this site........
http://www.wormpoop.com/WormBed/WormBed.htm
Sonya

Not checked:

http://homesteadinginacondo.blogspot.com/

The egg shells, just like diatomaceous earth, breaks up the mucous that
coats the slugs... once that barrier is broken the little beasties will
dehydrate and die... when you sprinkle them with salt that sucks out
their liquid too and kills them.

Another plus is increasing the calcium content of the soil, albeit
slightly, which increases the calcium content of the foods grown.....

Little bit of trivia... hehehe

I had to add this ladies comment....granny

I can’t imagine what my neighbors think when I’m out in my garden at
night with a flashlight and a salt shaker... :-)

I taught my cats to stay out of my plants using a trick and elderly
neighbor lady told me about, gosh, 20 years ago!!!

I call them ‘snappy things’

go pick up some of those cheap mouse traps. New ones, you are training
the cats to avoid a scent.

Also pick up some new wooden clothes pins. New ones, again, it’s a
scent
thing.

You put a clothes pin on the business end of the mouse trap and set it.

Put the ‘snappy thing’ where the cats are not supposed to be, if it’s a
large container it may take several.

Cat tries to get on/in the container, on the counter, near the
electrical
cords and spring the trap.. cat and trap tend to both fly into the air,
IF the cat’s paw happens to be in the business end of the trap the
clothes pin leaves them with a bruised foot, not a broken foot.. but my
cats never did get ‘snapped’ only scared into orbit.

Keep the traps set and it won’t take long for them to learn that those
‘snappy things’ are up there and it’s NOT safe.

After a while all you will need to do when bringing in a new
plant/container is clip a couple of clothes pins on the sides of the
pot.. the scent is the only clue they need to know that ‘snappy things’
are there and they might as well steer clear.

I used a lot of peat moss in my plantings.. and my cats also associated
the scent of peat with ‘snappy things’ I found that out by surprise one
afternoon.

We all outside, me and the two cats. I always leash my cats outside..
for
their safety and my sanity. Jessie spotted a butterfly and took chase
as
it flitted about the yard, pouncing, missing, pouncing again. It
fluttered over a flower bed and I thought for sure my flowers were
gonners as see raced after the butterfly... She got to the edge of the
bed, butterfly in her site took a hard left AROUND the bed an got
him!!!

Thats’ when I noticed that neither of them were even reaching into a
bed
to explore bugs and things.. the scent of peat moss was off limits...

It’s worked on all my cats.. and many others over the years...

hehehehe

My seed flats used to be set out on boards in an addition off the front
of my house.. basically a three season porch until I build the
greenhouse
which then heated it in the winter... anyway.. cats are curious
creatures
and want to see new things.. I left enough room on the boards turned
table so that the cats could jump up on the chair to see, then jump on
the table to see more... the flats also had ‘snappy things’ on for a
while.. then just clothes pins... and later just the peat moss... the
‘kids’ would lounge there in the sun without bothering the seedlings at
all.

Topper

Veggie Burgers with Zucchini and/or Yellow Summer Squash

These are good (not fantastic, but good), a way to use up zucchini
and/or
summer squash, cheap, easy to make and the cooked veggie burgers freeze
very well. When you want to eat them, just let them thaw and reheat
them in
the microwave or oven. Served on a whole-wheat bun with tomato slices
or
salsa, they make an excellent lunch or a light dinner.

If you’re using frozen, then thawed, zucchini, let it drip in a
colander to
thaw and then squeeze out most of the moisture, before you add it to
the
other ingredients.

2 cloves garlic
2 onions
2 carrots
1 small zucchini and 1 small summer squash (or 2 of either one)
A little olive oil
1 ½ cups rolled oats
1/4 cup grated cheddar cheese
2 beaten eggs
1 tablespoon soy sauce (or tamari)
Enough flour to dredge the burgers in

- Grate the garlic and onion.
- Peel and shred the carrot.
- Shred the zucchini and/or summer squash (no need to peel them).
- Saute garlic and onion in olive oil over low heat for 5 minutes.
- Add squash, zucchini, and carrots and heat for 2 more minutes.
- Remove from heat and add oats, grated cheese, and egg.
- Add soy sauce or tamari.
- Let cool, and when the mixture is cool enough to handle, shape into
round
burgers, about one inch thick.
- Refrigerate for at least one hour.
- Dredge burgers in flour.
- Saute in a little oil, or broil, or bake on a non-stick cookie sheet
at
350 F for about 30 minutes (turning over at 15 minutes), until golden
brown
and hot all the way through.
- Serve in hamburger buns, if you like, and with all the “fixings”.

Pat

Our neighbors’ cat loves the ground by our hostas. For the Cat it’s
all about texture when they are choosing their spot. Cats especially
love sand. Strew the empty net bags you buy onions and limes in on the
area around your plants. I guarantee the cats will hate the texture of
those bags!

From:

http://groups.yahoo.com/group/ediblecontainergardens/

http://vegkitchen.com/recipes/asian-noodles.htm

Asian Noodles

Pasta East to West is your source for delicious vegetarian pasta dishes

* Rice-Stick Noodles with Exotic Mushrooms
* Soba with Snow Peas
* Vietnamese-Style Bean-Thread Noodles
* Udon with Spinach-Miso Pesto
* Udon Noodles with Asparagus and Cashews
* Szechuan-Style Eggplant with Noodles
* Bakmi Goreng (Indonesian Noodles)
* Vegetable Chow Mein
* Spicy Asian Peanut-Ginger Noodles

Noodles have been a staple food in many cultures for thousands of years the Chinese were making a noodle-like food as early as 3,000 B.C. In recent years, the increased immigration of Asians to our shores has also brought heightened awareness as well as availability of the ingredients that make those cuisines unique, not the least of which are noodles. Ten years ago, soba, udon, bean-thread and rice stick noodles, among others, were rare finds. Now, many well-stocked supermarkets carry them. In big cities like New York and San Francisco, “noodle shop” restaurants are cropping up every few blocks, offering further proof of how receptive the American palate is to discovering unique noodle dishes.

ASIAN NOODLES DEFINED

Buckwheat noodles (soba): A spaghetti-shaped noodle combining hearty- tasting buckwheat flour with wheat or whole wheat flour.

Buckwheat variations (jinenjo soba, lotus root soba, mugwort soba): These soba noodles contain a mixture of wheat and buckwheat flour plus the ingredient for which they are named. All are delicately flavored.

Bean-thread noodles (also called cellophane noodles, harusame, saifun, mung bean noodles): Fine, transparent noodles made of mung bean starch. Cooked by soaking in hot water, these delicately flavored, wheat-free noodles come in 2-ounce bundles.

Rice-sticks (also called mei fun, bifun, rice vermicelli) and rice noodles : Long, fine noodles made of white rice flour, with the same mild flavor and tender texture of white rice. These are cooked by soaking in hot water. Rice noodles, wider and flatter than rice-sticks, are popular in Thai cookery.

Somen: These spaghetti-shaped noodles are imported from Japan, where they are traditionally eaten cold during the summer months. A smooth-textured whole wheat version is available in natural food stores.

Udon: Long, somewhat thick noodles akin to linguine. The whole wheat variety of this Japanese import is available in natural food stores and has a smoother texture and milder flavor than domestic whole wheat pastas.

RICE-STICK NOODLES WITH EXOTIC MUSHROOMS
Serves: 4 to 6

* 8-ounce bundle rice stick noodles
* 1 ounce dried shiitake or cloud-ear mushrooms
* 2 tablespoons light olive oil
* 1 teaspoon dark sesame oil
* 1 medium onion, halved and sliced
* 2 cloves garlic, minced
* 2 cups firmly packed thinly sliced napa or savoy cabbage
* 15-ounce can oyster (shimeji) or straw mushrooms
* 2 tablespoons soy sauce
* 1 1/2 cups liquid from canned and dried mushrooms
* 1 1/2 tablespoons cornstarch

Bring water to a boil in a medium-sized saucepan. Immerse the bundle of rice sticks and soak for 20 to 30 minutes, or until they are al dente. When the noodles are done, drain them, place them on a cutting board, and chop in several places to shorten.

At the same time, combine the dried mushrooms in a heatproof dish with enough boiling water to cover them. Soak for about 30 minutes, then drain. Remove tough stems and cut them into thin strips about 2 inches long. Reserve the liquid.

In the meantime, heat the oils in a stir-fry pan or wok. Add the onion and stir-fry over medium heat until translucent. Add the garlic and cabbage and stir-fry over medium-high heat until the cabbage is tender-crisp. Add the mushrooms and soy sauce and stir-fry for another minute or so.

Use a bit of the mushroom liquid to dissolve the cornstarch. Pour the remaining liquid into the skillet or wok and stir in the dissolved cornstarch. Add the cooked rice sticks and toss the mixture together thoroughly but gently. Serve at once.

SOBA (BUCKWHEAT NOODLES) WITH SNOW PEAS
Serves: 4 to 6

* 1 1/2 tablespoons sesame oil
* 1 large onion, cut in half and sliced
* 1 large carrot, thinly sliced
* 1 1/2 to 2 cups snow peas
* 8 ounces soba (buckwheat noodles)

Sauce:

* 1 1/2 cups canned vegetable stock
* 3 to 4 tablespoons soy sauce, to taste
* 3 tablespoons dry sherry
* 1/2 to 1 teaspoon grated fresh ginger, to taste
* 2 tablespoons cornstarch, dissolved in 1/4 cup cold water
* Chopped cashews for topping, optional

Heat the sesame oil in a stir-fry pan or wok. Stir-fry the onion and carrot over moderately high heat until tender-crisp. Add the snow peas and stir-fry just until they have lost their raw quality but are still quite crisp.

Break the noodles in half and cook them al dente. Watch them carefully, as they cook rather quickly.

Combine all the ingredients for the sauce in a small mixing bowl and stir well to combine. When the noodles are done, drain them and add them to the stir-fry pan along with the sauce. Toss together. Cook just until everything is thoroughly heated through and the sauce has thickened.

Serve at once, topping each serving with chopped cashews, if desired.

VIETNAMESE-STYLE BEAN-THREAD NOODLES
Serves: 4

* 2-ounce bundle bean-thread noodles
* 2 tablespoons peanut or light olive oil
* 1 largess onion, quartered and thinly sliced
* 2 cloves garlic, minced
* 2 heaping cups thinly shredded cabbage
* 2 heaping cups diced fresh tomatoes
* 1/2 cup very fresh mung bean sprouts
* 1/2 pound firm tofu, diced
* 2 to 3 tablespoons rice vinegar, to taste
* Dried hot red pepper flakes to taste
* Salt to taste
* Chopped peanuts for garnish
* Thinly sliced fresh basil leaves for garnish, optional

Immerse the bundle of noodles in cold water in a saucepan. Bring to a boil, remove from the heat, cover, and let sit for 3 to 5 minutes, or until al dente, then drain. When cool enough to handle, place on a cutting board and cut in several directions to create shorter lengths.

In the meantime, heat the oil in a stir-fry pan or wok. Add the onion and stir-fry over medium heat until translucent. Turn up the heat, add the garlic and cabbage and stir-fry until the cabbage is tender-crisp and lightly browned, about 5 to 7 minutes. Add the tomatoes and sprouts and continue to fry, stirring frequently, until the tomatoes are soft and the sprouts tender-crisp, another 5 to 7 minutes.

Stir in the vinegar, tofu, and red pepper flakes, and cellophane noodles. Cook, stirring, until everything is well heated through. Serve at once, garnishing each serving with chopped peanuts and the optional basil.

UDON WITH SPINACH-MISO PESTO
Serves: 4 to 6

Miso adds a rich, hearty flavor to this pesto, making a bold substitute for Parmesan cheese.

Pesto sauce:

* 3/4 pound fresh spinach, washed and stemmed
* 1/2 cup firmly packed fresh basil
* 1/4 cup walnuts
* 2 tablespoons olive oil
* 2 tablespoons miso, or more or less to taste
* 2 tablespoons chopped fresh parsley
* 8 ounces udon noodles
* 1 tablespoon olive oil
* 2 doves garlic, crushed or minced
* 1 green bell pepper or Italian frying pepper, seeded and minced
* 14-ounce can imported plum tomatoes with liquid, chopped
* 1/4 cup sliced black olives
* Freshly ground pepper to taste

Steam the spinach just until it is wilted. Squeeze out as much moisture as possible, then place the spinach in the container of a food processor along with the rest of the pesto ingredients. Process until the mixture is a coarse puree.

Cook the udon noodles until al dente. Drain and transfer to a serving container. Toss with the pesto and cover.

Heat the olive oil in a medium-sized skillet. Add the garlic and frying pepper and sauté over low heat until the garlic is golden. Add the tomatoes, olives, and black pepper and simmer over low heat for 5 minutes. Stir this mixture into the noodles and serve at once, or let cool and serve at room temperature.

UDON NOODLES WITH ASPARAGUS AND CASHEWS
Serves: 4 to 6

Thick, hearty noodles are intertwined with delicious cashews and young asparagus in a light sauce.

* 8-ounce package udon noodles (see Note)
* 1 tablespoon olive oil
* 1 teaspoon dark sesame oil
* 1 to 2 cloves garlic, minced
* 1 1/2 pounds slender asparagus, bottoms trimmed, scraped if necessary, and cut into 1-inch pieces
* 1 cup snow peas, trimmed
* 2 tablespoons dry sherry or red wine
* 2 tablespoons reduced sodium soy sauce, or to taste
* 1 1/2 teaspoons cornstarch
* 1/4 cup chopped cashew pieces, or more as desired

Cook the noodles in rapidly simmering water, then drain and transfer to a covered serving casserole.

Meanwhile, heat the oils in a wok or large skillet. Add the garlic and stir-fry for one minute. Add the asparagus along with two tablespoons or so of water and stir-fry until it is bright green. Add the snow peas, sherry, and soy sauce. Continue to stir-fry until the snow peas and asparagus are tender-crisp.

Dissolve the cornstarch in 1/4 cup cold water. Pour over the vegetables and stir in quickly. Let the liquid bubble until thickened. Pour over the noodles and toss together. Add the cashews and toss again. Serve at once.

Note: Whole wheat udon noodles are usually available in natural food stores. Asian markets and well-stocked supermarkets carry udon also, but not always the whole grain variety. If you can’t find udon noodles, substitute linguine.

SZECHUAN-STYLE EGGPLANT WITH NOODLES
Serves: 6
Adapted from Pasta East to West

This recipe is based on one of my favorite Chinese take-out dishes. The problem with the restaurant version is that it is usually rather oily. I’ve devised this low-fat version as a way to satisfy my craving for it, and at the same time, I’ve added enough tofu to make it a substantial main dish.

* 2 small eggplants, about 1 pound total
* 1 tablespoon olive or peanut oil
* 1 teaspoon dark sesame oil
* 1 small onion, minced
* 4 to 5 large cloves garlic, minced
* 1/4 cup dry sherry or red wine
* 1 teaspoon grated fresh ginger, or more to taste
* 8 ounces Chinese wheat noodles, udon noodles, or linguine
* 8 ounces extra-firm tofu, diced
* 4 large celery stalks, thinly sliced on a diagonal
* 1/4 cup hoisin sauce
* 1 tablespoon reduced-sodium soy sauce, or more to taste
* Hot chile oil, Asian hot sauce, or Tabasco to taste

Peel the eggplants, cut them into 1/2-inch-thick slices, then slice the rounds thinly into strips.

Heat the oil in a wok or stir-fry pan. Add the garlic and onion and sauté over medium-low heat until golden.

Add the sherry, eggplant strips, and ginger, along with about 1/4 cup water. Cook, covered, over medium heat for 5 minutes. Lift the lid once or twice during that time to stir.

Cook the noodles in plenty of rapidly simmering water until al dente. When done, drain and cover to keep warm.

Meanwhile, stir the tofu, celery, and hoisin sauce into the wok. Season to taste with soy sauce and chile oil. Stir-fry over medium-high heat, uncovered, for 10 minutes. Serve at once over the hot noodles.

BAKMI GORENG (INDONESIAN NOODLES)
Serves: 4 to 6
Adapted from Pasta East to West

A great choice when you long for something a slightly exotic that’s uncomplicated to prepare.

* 12 ounces udon or soba noodles
* 1/4 cup reduced-sodium soy sauce
* 3 tablespoons light brown sugar
* 1/2 teaspoon dried hot red pepper flakes
* 1 tablespoon olive or peanut oil
* 3 to 4 cloves garlic
* 6 to 8 scallions, sliced
* 8 ounces fresh bean sprouts
* 1 to 2 teaspoons grated fresh ginger
* 8 ounces extra-firm tofu or baked tofu, diced
* Chopped peanuts for garnish, optional

Cook the noodles in plenty of rapidly simmering water until al dente, then drain.

Meanwhile, stir the soy sauce and brown sugar together in a small bowl and set aside.

Heat the oil in a wok or stir-fry pan. Add the garlic and sauté over low heat, stirring, for 2 minutes, or until lightly golden. Add the bean sprouts, scallions, and ginger. Raise the heat to medium-high and stir-fry just until the sprouts are slightly wilted, about 3 to 4 minutes.

Add the cooked, drained noodles and the tofu to the wok along with 3 tablespoons of the soy sauce mixture. Stir-fry another 4 to 5 minutes, or until the mixture is well heated through.

Serve at once, passing around the extra soy sauce mixture to anyone who wants more, as well as the optional chopped peanuts.

VEGETABLE CHOW MEIN
Serves: 4 to 6
Adapted from Pasta East to West

Chow mein uses wider and sometimes shorter noodles than lo mein. The amount and varieties of vegetables can be varied. Before starting to stir-fry, have all the vegetables cut and ready. Serve with some sautéed tofu or with Bean Sprout Pancake.

* 12 ounces wide Chinese wheat noodles
* 2 tablespoons olive or peanut oil
* 1 large onion, quartered and sliced
* 3 large stalks celery or bok choy, sliced on a diagonal
* 1 medium bunch broccoli, cut into bite-sized florets and stems
* 1 red bell pepper, cut into narrow strips
* 8 ounces fresh mung bean sprouts
* 15-ounce can straw mushrooms, liquid reserved
* 6- or 8-ounce can sliced water chestnuts, liquid reserved
* Liquid from straw mushrooms and water chestnuts (about 1 to 1 1/4 cups)
* 2 tablespoons arrowroot or cornstarch
* 2 tablespoons reduced-sodium soy sauce

Cook the noodles in plenty of rapidly simmering water until just tender, then drain.

Meanwhile, heat the oil in a stir-fry pan. Add the onion and stir-fry over medium heat until translucent. Add the celery, broccoli, and bell pepper and stir-fry over medium-high heat until all are just tender-crisp. Stir in the sprouts, mushrooms, and water chestnuts, and continue to cook until everything is well heated through.

In a small bowl, combine 1/4 cup of the reserved liquid from canned vegetables with the cornstarch and stir until dissolved. Stir in the remaining liquid and the soy sauce. Pour the sauce into the pan and cook just until it has thickened.

Remove from the heat and gently stir the cooked noodles together with the vegetables. Serve at once, passing around extra soy sauce, if desired.

SPICY ASIAN PEANUT-GINGER NOODLES
Serves: 4
Adapted from Pasta East to West

Luscious and nutty, this easy dish incorporates favorite Asian flavors.

* 8 ounces soba or udon noodles
* 1 tablespoon olive or peanut oil
* 3 to 4 cloves garlic, minced
* 1/2 cup vegetable stock or water
* 1/4 cup natural-style peanut butter
* 1/4 cup fresh cilantro leaves
* 1 to 2 teaspoons grated fresh ginger, to taste
* 1 tablespoon brown rice syrup or agave nectar
* 1 teaspoon Asian or Thai hot sauce, plus more to taste
* 1 teaspoon salt, plus more to taste
* 2 teaspoons minced lemongrass, optional
* 1 large carrot, grated
* 2 to 3 scallions, sliced
* 1/4 cup coarsely chopped peanuts

Cook the noodles in plenty of rapidly simmering water until al dente, then drain.

Meanwhile, heat the oil in a small skillet. Add the garlic and sauté over low heat for 2 to 3 minutes, or until golden. Transfer the oil and garlic to the container of a food processor and combine with the stock, peanut butter, cilantro, ginger, honey, hot sauce, salt, and optional lemongrass. Process until completely smooth.

Combine the noodles with the sauce in a large serving bowl. Serve at once, topping each serving with the a small amount each of the carrot, scallions, and peanuts.

http://vegkitchen.com/tips/nutritional-glossary.htm

A Nutritional Glossary
AMINO ACIDS: An amino acid is a building block of protein. There are some twenty amino acids required to make a complete protein. The body can manufacture all but eight; these are referred to as the essential amino acids. Foods that contain all eight essential amino acids in the correct proportions necessary to be readily utilized by the body are considered complete proteins. With a balanced, varied diet, proteins complement themselves during the course of a day; no need to worry over combining just the right amino acids at every meal.

CALORIE: A calorie is a unit of energy measured in terms of heat. As it pertains to food, food contains calories that, when burned, produce a specific amount of energy. If more calories are taken in than burned off, they are stored as fat, resulting in weight gain.

CARBOHYDRATES: Along with fat and protein, carbohydrates are chemical compounds known as the large nutrients. Carbohydrates are the body’s ideal fuel source and have recently had their wrongful reputation for being “fattening” redressed. Starches, sugars, and fiber are all carbohydrates. Foods referred to as complex carbohydrates contain starch, the main form of carbohydrate energy, and fiber, the parts of plant foods that pass through the body undigested. Complex carbohydrates are important energy sources, since they are broken down and used slowly by the body. Here are some examples of the different types of carbohydrate:

Starches are best consumed as complex carbohydrates. These include whole grains and cereals (brown rice, barley, and other whole grains, whole grain breads, and whole grain pastas), and root vegetables including sweet and white potatoes. These provide the dual benefit of providing energy as well as dietary fiber (see Fiber). Sugars are found in fruit, dairy products and refined sugar, among other foods. Refined sugars are the least desirable, as they provide mainly empty calories and contribute to tooth decay.

CHOLESTEROL: This chemical compound is actually of great importance to several functions of the internal organs and is a part of every cell. The problem lies in that the liver can manufacture all the cholesterol the body needs for its essential functions; when excessive cholesterol is ingested in the form of food, it causes buildup of plaque in the arteries, which is said to lead to heart disease. Foods high in cholesterol are eggs, fatty meats, butter, and some dairy products.

ENRICHED: When whole grains are refined of their nutritious bran and germ, they are then usually enriched with specific added nutrients as established by federal guidelines. The nutrients added back are iron and three of the B vitamins: thiamin, niacin, and riboflavin. Still, enriched white products like bread, rice and pasta, are a far cry from consuming the whole grain versions. The overconsumption of the former contain little fiber and are thought to contribute to obesity and possibly Type 2 diabetes.

FAT: Fat is an organic compound of fatty acids and is one of the three “large nutrients,” along with carbohydrates and protein. It provides a very concentrated source of stored energy for the body and is necessary for hormonal function and tissue health. The average American’s fat intake has until recently been about 40 percent of total food intake. Though it is often recommended that this be cut down to 30 percent, some nutritionists feel this amount is still too high.

Fats are comprised of fatty acids, linoleic and linolenic, which can both be derived from plant sources. There are three types of dietary fat—saturated, polyunsaturated, and monounsaturated. Saturated fats, found in meat, butter, and hard cheeses, is considered the least beneficial, and in fact can lead to heart disease if consumed in large quantities. Polyunsaturated and monounsaturated fats are plentiful in plant sources. Nuts, olives and olive oil, certain vegetable oils (especially organic canola oil), and avocado are good sources of beneficial fats.

Trans-fats, or hydrogenated fats are laboratory produced and are found in many, many processed foods. These are completely unhealthy and unnecessary and in fact should be avoided at all costs.

FIBER: This is actually a general term for a family of plant substances including pectin, cellulose, lignin, hemicellulose, gums, mucilage, and others. These are the parts of plants that pass through the body undigested, adding the bulk that is crucial for the regulation of the digestive system. Fiber is concentrated in the bran of grains, skins of certain fruits, filaments found in the flesh of vegetables, and so on. This valuable substance is considered crucial to health, especially that of the digestive system.

According to nutritionist Jane Brody, fiber fills the stomach and small intestine, absorbing water and slowing down digestion enough to prolong the feeling of fullness. Further, she says that those living on high-fiber diets rarely suffer from constipation or hemorrhoids and are less likely to develop colon cancer.

High-fiber foods include whole grains, legumes, nuts and seeds, fruits and vegetables. Twenty-five to thirty-five grams of fiber a day constitute what is considered a diet high in fiber.

LACTOSE: Lactose is milk sugar, the component of milk that makes it indigestible to many adults and some children. In order to digest lactose, the body must be able to produce an enzyme that converts the lactose to lactic acid. Yogurt contain added bacterial cultures that convert most of the lactose to lactic acid, making it more digestible.

MINERALS: These elemental substances are essential nutrients needed to regulate many bodily functions. Two types of minerals are utilized; these are the major minerals and the trace minerals. Both are vital, but the distinction lies in the amounts present in the body. Here is a description of some of the most important minerals:

Calcium is best known for its role in the formation and maintenance of bones and teeth. It also assists in blood clotting and the functions of the tissues. Some good sources are low-fat dairy products (though there is a growing question as to whether dairy calcium is the optimal source of absorbable calcium for the body), nuts, sesame seeds, soy foods, and dark green leafy vegetables. Iron is important in the functions of the blood, including its formation and the carrying of oxygen to the tissues. Some good sources are eggs, dried fruits, molasses, legumes, including lentils and peas, certain grains, especially whole wheat and its components, and sunflower seeds. Good vitamin C intake helps the absorption of iron.

Magnesium is needed for the functions of the cells, nerves, muscles, the heart and other organs, as well as in the overall metabolic functions. Some good sources are nuts, grains, legumes, dark green vegetables, and soy foods.

PHOSPHORUS plays an essential role in all cell functions and activates enzymes and B vitamins. Some good sources are dairy products, eggs, meats, nuts, and grains.

Potassium is also important to cell functions, as well as those of the kidneys, muscles, and in maintaining the heartbeat. It is a mineral common to many foods; there is little danger of deficiency. Some good sources are dried fruits and fresh fruits, particularly bananas and oranges, molasses, seeds, potatoes, and wheat germ.

Zinc is needed for the production of new cells and is important for enzyme functions. Some good sources are whole grains, particularly wheat germ, beans, nuts and seeds, and dairy products.

ORGANIC FOODS: These are foods grown in soils fertilized with organic rather than synthetic fertilizers and are not sprayed with inorganic chemicals. Foods described as “whole” or “natural” are not necessarily organically grown. Organically grown foods are more expensive, but not so much more as to make them prohibitive. Natural food stores, food co-ops, some farm markets, and a growing number of supermarkets now offer organic choices to consumers concerned with the effects of pesticides, additives, and chemical fertilizers—both on human health and the environment.

PROTEIN: Along with carbohydrates and fats, protein is one of the three “large nutrients,” and often a misunderstood one. Protein is an essential factor in the building and maintenance of all bodily tissues and in the formation of enzymes and hormones. Protein is composed of some twenty amino acids, eight of which the body cannot manufacture, and these are taken in as food. Foods that have all eight essential amino acids in the precise proportions necessary to be readily usable by the body are considered “complete proteins.”

Vital as protein is, it has recently been accepted that more protein is not necessarily better. Many nutritionists recommend taking in what your body needs and no more, since excess protein cannot be stored. Eliminating excess protein puts great stress on several of the body’s organs, and eating too much of it can make you fat. Protein is also not, as is commonly believed, the body’s ideal source of energy—it comes in third after carbohydrates and fats. The Recommended Daily Allowance has been set at .8 grams per kilogram (2.2 pounds) of body weight. Thus, a 120-pound woman needs about 44 grams of protein a day; a 160-pound man, about 58 grams.

For more on protein, see Protein in a Plant Based Diet.

VEGETARIANISM: Many people who are vegetarians think of their diet as a way of life rather than merely as a way of eating. It’s not necessary to be a strict vegetarian to be a practitioner of a natural foods diet; but generally, vegetarians almost by definition are more conscientious about the foods they eat. Here are the primary forms of vegetarianism that are practiced:

Lacto vegetarian: Dairy products such as milk and cheese are included in the diet, but not eggs.

Lacto-ovo vegetarian: This diet includes both dairy products and eggs.

Vegan: No eggs or dairy products are used at all. This diet relies primarily on grains, legumes, and soy foods as protein sources. Veganism is often also a philosophical lifestyle as well as a diet. Thus, no animal products are used at all—including leather, animal-based cosmetics, and bee products.

VITAMINS: Vitamins are complex organic compounds, essential in minute quantities to assist the metabolic functions of the body. Here are some of the most common vitamins and what they do for you:

Vitamin A is important to vision, for the maintenance of healthy skin and mucous membranes, and for resistance to infectious diseases. Some good sources are dark green vegetables; deep yellow vegetables and fruits (such as squashes, carrots, and peaches), peas, dried apricots; and prunes. B Vitamins (with the exception of B12) are generally found in plentiful quantity in whole grains and cereals, wheat germ, yeasts, nuts and seeds, beans, and some green vegetables. Here are some specifics:

Vitamin B1 (thiamin) prevents depression and assists in the functions of the nervous and digestive systems. Some good sources are legumes, whole grains, dark green vegetables, seeds, and wheat germ.

Vitamin B2 (riboflavin) is important in cell functions, enzyme functions, and to assist normal growth. Some good sources are dairy products, eggs, whole grains, broccoli, almonds, and wheat germ.

Vitamin B3 (Niacin), another B vitamin, is needed by the cells to utilize oxygen and also aids in metabolism. Some good sources are legumes, nuts, and whole grains.

Vitamin B6 (pyridoxine) regulates the nervous system and produces antibodies. It also promotes healthy skin. Some good sources are nuts, seeds, whole grains, bananas, tomatoes, and some sea vegetables.

Vitamin B12 is essential for general growth and for the functions of the blood cells and nervous system. Some good sources are eggs and dairy products, and to a lesser extent, tempeh, miso, and some sea vegetables. It is the most difficult vitamin to get from plant sources, and so vegans are advised to make sure to use fortified soymilk or vegetarian vitamin supplements.

Vitamin C is vital in forming collagen, which binds the body cells, and is also needed for the health of the tissues. Vitamin C is also thought to be of benefit to wound healing and resistance to infection. Some good sources are citrus fruits, melons, dark green vegetables, tomatoes, green peppers and other Capsicum peppers, currants, and apricots.

Vitamin D is needed to absorb calcium and phosphorus, which are crucial to the formation and maintenance of bones and teeth. Some good sources are fortified milk or soymilk and sunlight. If your diet is in short supply of the aforementioned, make sure to supplement.

Vitamin E is important in the functions of the heart, blood cells, endocrine system, and muscles. It is also believed to have properties that retard aging and promote general well-being. Some good sources are eggs, wheat germ, oats, nuts, sunflower seeds, sesame seeds, nut and seed oils, and safflower oil.

[Links to recipes on page and many other pages of learning on this site...granny]

http://vegkitchen.com/tips/defeat-diabetes.htm

Ten Delicious Dishes to Help Defeat Diabetes

by The Physicians Committee for Responsible Medicine

The food you eat plays a crucial role in your health. Certain foods can even help in the prevention and treatment of diabetes. In diabetes, the cells of the body cannot get the sugar they need. Glucose, a simple sugar, is the body’s main fuel. It is present in the blood even if you don’t eat any sugary foods, because the foods we eat are broken down into glucose. A hormone called insulin signals the body’s cells to let glucose in. In people with diabetes, glucose cannot get into the cells where it is needed.

People with type 1 diabetes do not have enough insulin to signal the cells to let in glucose, so it builds up in the blood stream. People with type 2 diabetes or who are at high risk for diabetes are said to be insulin resistant, meaning that while there is enough insulin present, the cells aren’t paying very close attention to the signal. Being above one’s healthy weight and choosing a fatty diet increase the likelihood of insulin resistance. Both types of diabetes are reaching epidemic proportions: An average American born in 2000 has a one in three chance of developing diabetes, according to the Centers for Disease Control.

Low-fat, fiber-rich diets built from legumes, vegetables, whole grains, and fruits help individuals avoid diabetes and control blood sugar levels. Such diets can also prevent complications in people who already have diabetes.

Choosing the right foods can make a world of difference to your health. Look for delicious, minimally processed foods from plant sources. Here are ten tasty choices for the prevention and management of diabetes:

Mixed Greens with Apples and Walnuts — This low glycemic index fruit is a great choice, along with fresh apricots, peaches, and pears. The glycemic index (GI) is a measure of how quickly a food releases its sugars. Foods with low GI raise blood sugar levels more slowly than high-GI foods. It’s helpful to raise blood sugar slowly so that your body can properly remove them from the blood. Walnuts are high in important omega-3 fatty acids, which do not adversely affect glycemic control, unlike the saturated fats found in meats and cheeses. Omega-3 fatty acids also help keep your heart healthy by decreasing triglyceride levels in the blood and reducing the risk of fatal cardiac events.
2.

Steamed Artichokes — Serve this beautiful vegetable upright on a plate with rice wine vinegar as a dipping sauce. Artichokes are low in calories, nearly fat free, and delicious. They’re also rich in fiber, which slows down the absorption of natural sugars from the starchy foods we eat and has been shown to reduce insulin resistance.
3.

Hummus Dip with Baby Carrots — Hummus is a hearty dip made from chickpeas, sesame seed paste, garlic, and lemon. Chickpeas provide protein and fiber, while sesame seeds are a great source of vitamin E. Vitamin E is an antioxidant that can help protect and improve circulation in the eyes. Use carrots to dip with and get double the eye- and anti-oxidant protection from the beta-carotene in the carrots. People with diabetes frequently develop eye problems, particularly diabetic retinopathy, or damage to the retina. This can lead to a gradual loss of vision.
4.

Old-Fashioned or Irish Oats with Fresh Strawberries — Here’s a breakfast that fills you up without filling you out. It’s also a good source of vitamin C, vitamin B6, and soluble fiber. Vitamin C is an antioxidant and a potent eye protector, while vitamin B6 may help prevent diabetic retinopathy (retina damage). Soluble fiber, in addition to helping keep blood sugar under control, can help lower blood cholesterol levels. People at risk for diabetes—and those already coping with it—have a high risk for heart disease. Therefore, it’s important to choose meals that decrease cholesterol levels.
5.

Quinoa Tabouli — This protein-rich whole grain can help head off those carbohydrate cravings with a healthy choice. Some individuals crave muffins, cookies, cakes, and white bread—all foods that raise blood sugar levels unnecessarily. Tasty and healthier whole-grain foods can satisfy the need for carbohydrates.
6.

Mushroom Barley Soup — Barley has the lowest glycemic index of any grain, and mushrooms are tasty and magnesium-rich. Magnesium helps maintain nerve cells and may also play a role in preventing diabetic retinopathy (retina damage).
7.

Edamame (boiled fresh soybeans in the pod) — A delicious, hearty, protein- and fiber-rich snack that is fun to eat and chock-full of disease-fighting phytosterols (a plant compound that can lower cholesterol, among other things). Look for fresh edamame at your local farmer’s market, or check the frozen vegetable case in the supermarket. Most kids love them.
8.

Fruity Spinach Salad — An attractive salad decorated with sunflower seeds, oranges, sweet red pepper, and cucumbers and flavored with raspberry vinaigrette fat-free dressing makes a delicious first course or side dish. Spinach is great for magnesium; sunflower seeds provide vitamin E, selenium, and magnesium; and oranges and red peppers are good sources of vitamin C. Selenium is an important antioxidant. This mineral protects the cells of the heart and blood vessels from damage, which is important because of diabetes’ strong association with heart disease.
9.

Curried Cauliflower and Peas — This dish is low in fat, high in potassium (which lowers blood pressure), rich in disease-fighting phytochemicals, and high in flavor. Serve it as a main dish with brown rice and a side salad for a simple but delicious meal.
10.

Basmati and Wild Rice Pilaf — Whole grains and nuts are good sources of chromium. Chromium works with the hormone insulin to get glucose into the cells, where we can use it for energy. A deficiency in chromium can lead to high blood glucose levels. Chronically high blood sugar levels damage the body, especially the eyes, kidneys, and nerves.

Contributed by The Physicians Committee for Responsible Medicine. Visit their site for lots of news and recipes pertaining to plant-based diets.

http://vegkitchen.com/kid-friendly-recipes/school-lunch-recipes.htm

School Lunch Recipes and Tips
You’ll find lots more school and brown bag lunch ideas in The Vegetarian Family Cookbook

* Lunch Box Tips and Tricks
* Main Event Options
* Snacks and Sides
* Lunch Box Pasta Salad
* Soy Deli Heroes
* Salad and Hummus Pitas
* Zucchini-Raisin Muffins

The key to successful school lunches is variety. That’s where a list of possibilities comes in handy, one that can be kept in a convenient location in your kitchen (perhaps right with the lunch-making supplies). If possible, too, try to do a little advance planning for the week ahead. Let your kids help with the planning. This will help you avoid the daily morning panic of what to make, and also ensure that you have the basic ingredients on hand.

With fast-food franchises elbowing their way into school cafeterias, it’s time for parents to take a stand. I am always urging people to say NO to fast food, and that goes double for their presence in schools. Standard school cafeteria fare isn’t much better, and oh, those cafeteria ladies! It’s better to avoid that scene altogether if possible.

Lunch Box Tips and Tricks

Keep your lunch-making supplies together in one place to make the process more efficient during morning “rush hour.” In one cabinet, you can store the lunch boxes, sandwich bags, thermoses, plastic spoons and forks, toothpicks, and small plastic storage containers.

Put flat dry ice containers in your child’s lunch box during warm weather, or any time you are sending perishable foods such as dairy products or egg dishes. These are available wherever lunch boxes or camping supplies are sold.

Vary the types of bread used for sandwiches. Bagels, rolls, pita pockets, English muffins, raisin bread, and even fresh flour tortillas or “wraps” can add interest to standard sandwich fare.

Dishes that taste just as good at room temperature are more successful thermos dishes than those that need to stay hot (but usually don’t). If your child’s school has a microwave available, your thermos offerings can include macaroni and cheese, soups, and leftover casseroles.

I always pack fruit into lunch boxes, but it often came home uneaten until I resorted to some simple tricks. Small chunks of fruit, such as strawberries, grapes, melon, tiny seedless orange sections, and such, served on a skewer (long cocktail toothpicks are perfect), are always eaten; similarly, apple slices are more likely to be eaten if I supply a tiny container of peanut butter to dip them into.

Similarly, raw vegetables become more of a draw when you supply a dip; When sending carrot stocks (or baby carrots), celery, or bell pepper strips, add a tiny container of natural, low-fat ranch or Thousand Island dressing.

For very young children—preschoolers, especially—a sandwich becomes more appealing when cut into shapes with a cookie cutter.

Main Event Options

Cereal for breakfast is standard fare, but is an unexpected treat when served for lunch. Pack some nutritious cereal in a lidded bowl-shaped container, and your child can add milk to it when it’s time to eat. Teamed with a banana, this makes a filling meal.

Hearty muffins—homemade (see recipe for Zucchini-Raisin Muffins) or store-bought—can be a welcome change-of-pace from sandwiches. Pack a wedge of cheese or a container of yogurt, plus fresh fruit to go along.

Salads in pita bread appeal to kids with more adventurous palates. Augment these salads with chickpeas, chunks of baked marinated tofu, or grated cheese (see recipe for Salad Pitas) Keep pita sandwiches fresh by wrapping first in foil, then in sandwich bags.

For warm weather, a container of yogurt and fruit salad (don’t forget the dry ice!), and a roll (with nonhydrogenated margarine, fruit spread, dairy or nondairy cream cheese, or any type of nut butter) is a refreshing option. The yogurt and fruit salad can be eaten separately, or you can suggest to your child that the yogurt can be mixed into the fruit salad.

Expand your PBJ horizons by exploring other nut butters (such as cashew or almond) and no-sugar added fruit spreads or apple butter.

Soy-based faux meats can be a boon for expanding lunch box variety. Try Litelife’s Foney Baloney (or their Fakin’ Bacon in a classic BLT combination). Soy deli slices or “pepperoni” on sub rolls might especially appeal to teens (see recipe for Soy Deli Heroes). “Chicken” or “turkey”-style soy slices on soft whole grain bread appeal to tastes of any age. Baked marinated tofu can be served sliced on bread or mashed, “tuna”-style and served in a pita (see recipe for “Tofuna” Sandwich Filling).

Pasta salad is an appealing lunch option. Use fun shapes such as wagon wheels, small shells, or tiny tubes. Small shapes pack best into containers. Add your child’s favorite veggies—mine like steamed broccoli, black olives, and carrots (see recipe for Lunch Box Pasta Salad).

Snacks and Sides

Snacks packed for school, whether for snack time or as an extra treat for the lunch box, should be simple and neat. Explore natural foods stores for other simple snack ideas. Their cookies, cereals, fruit bars, and such, are often naturally sweetened and low in fat. Similarly, natural chips, cheese puffs, rice crisps, and other crunchy snacks have less salt and fat than their supermarket counterparts. Prices can sometimes (but not always) be a little higher, but you’re getting more value for your money. Here are some suggestions for school snacks:

* Natural fruit leathers
* Low-fat fruit and cereal bars
* Granola bars
* Good-quality, non-frosted toaster tarts
* Dried fruit, such as apple rings or apricots
* Trail mix (dried fruits with nuts and seeds)
* Rice cakes or mini-rice cakes
* Small containers organic or soy fruit yogurt
* Individual containers applesauce or fruit cup
* Naturally sweetened cereal
* Graham crackers
* Sesame breadsticks
* Fruit-sweetened cookies
* Bagel crisps
* Baby bananas
* Small seedless oranges

Lunch Box Pasta Salad
Makes: 6 lunch box-size servings

Using small pasta shapes makes this pasta salad easy to pack into small containers or shallow thermoses. Feel free to substitute other vegetables that your kids might enjoy—such as green peas instead of broccoli. I like to make this the evening before I plan to send it for lunch. We serve some with dinner, then save enough to pack for lunch the next day.

* 2 cups uncooked rotelle (wagon wheels) or small shells
* 2 cups small broccoli florets
* 1 large carrot, sliced
* 1/2 cup pitted black olives, halved
* 1/2 cup cooked corn kernels or cut baby corn
* 1/3 to 1/2 cup natural low-fat dressing or your choice, as needed
* Salt to taste

Cook the pasta in plenty of rapidly simmering water, according to package directions. Just as the pasta becomes al dente, add the broccoli and carrot to the simmering water and allow to cook for another minute or two, just until the broccoli turns bright green.

Drain and rinse under cold running water until the mixture cools. Drain well and combine in a mixing bowl with the olives, corn, and dressing. Season to taste with salt.

If you make this the night before, taste and add more dressing if needed before packing into containers.

Soy Deli Heroes
Makes one sandwich

This is a good sandwich idea for hungry teens. The array of choices in the soy “deli” have helped expand vegetarian lunch options. This recipe is for one sandwich; increase the quantities as needed if you are making more than one.

* 6- to 7-inch hero roll
* Soy mayonnaise
* Mustard
* 2 to 3 soy deli slices, “Foney Baloney,” chicken or turkey-style slices, or Canadian “bacon,” cut in halves
* 1 slice American-style soy cheese or rice cheese, optional
* Very finely shredded lettuce
* Very thinly sliced firm plum tomato
* Dill pickle, optional

Split the hero roll lengthwise. Spread one half with soy mayonnaise, and the other with mustard. Line one half with the deli slices and the other with the cheese if it is being used (if not, line both halves with deli slices. Top one half with the lettuce and the other with the tomato slices. Put the halves together and wrap tightly with plastic wrap. Wrap up a pickle to go along with the sandwich if desired.

Salad Pitas
Makes one to two sandwiches

Kids who have learned to like salad will enjoy this fresh-tasting sandwich. Use your child’s favorite salad dressing for extra appeal. Increase quantities as needed for more sandwiches. Use the amounts given here as a guideline—there is no need to measure or to be exact.

* 1 medium firm ripe tomato, finely diced
* 1/4 cup (approximately) finely diced seeded cucumber and/or bell pepper
* Finely shredded lettuce, as needed
* Natural Thousand Island, French, ranch, or other dressing, as needed
* 1/4 cup (approximately) store-bought or homemade hummus
* 1 regular-size or 2 mini pita breads, warmed and cut in half

Combine the first two ingredients in a salad bowl. Add lettuce as desired and toss. Add enough dressing to moisten and toss again. Spread the inside of the pita with hummus, then fill with salad. Wrap first in foil, then in plastic bags.

Zucchini-Raisin Muffins
Makes one dozen

This is one of our favorite instead-of-a-sandwich muffins. Good accompaniments are a small container of yogurt or a wedge of cheese, plus some fresh fruit. If you won’t be using the whole batch within a couple of days, pop some in the freezer for later use. make these simple muffins in the evening, and what a pleasure it is to know that you need only put them in the lunchbox in the morning, instead of making sandwiches!

* 1 1/2 cups whole wheat pastry flour
* 1/4 cup wheat germ
* 1/2 cup natural granulated sugar
* 1 1/2 teaspoons baking powder
* 1/2 teaspoon baking soda
* 1/2 teaspoon cinnamon
* 3/4 cup organic vanilla low-fat yogurt or soy yogurt
* 2 tablespoons light vegetable oil
* 1 cup firmly packed grated zucchini
* 1/2 cup raisins
* 1/4 cup chopped walnuts, optional

Preheat the oven to 350 degrees.

Combine the first 6 (dry) ingredients in a mixing bowl. Make a well in the center of the dry ingredients and pour in the yogurt and oil. Stir together until smoothly combined. Stir in the zucchini, raisins, and optional walnuts.

Divide the batter between 12 muffin tins and bake for 20 to 25 minutes, or until the tops are golden and a small knife inserted in the center of a muffin tests clean. Cool on a rack. Wrap well in plastic wrap to send in a lunch box.

http://vegkitchen.com/kid-friendly-recipes/noodles.htm

Noodles!
Pasta East to West is your source for noodles dishes, from simple to sophisticated

* Peanut Butter Noodles
* Green Noodles
* Vegetable Lo Mein

See also Macaroni and Cheese with Secret Silken Tofu Sauce in Tofu 101

When my sons were both toddlers (yes, they were simultaneously toddlers for a brief time), my idea of meal planning during those truly frantic days was to rush into the kitchen at five-thirty in the afternoon, thinking: “Quick! Cook the noodles!”

Pasta is the perfect food when you want dinner in a hurry and need to accommodate both adults and children. Most varieties cook quickly enough to accommodate ravenous hunger, yet allow enough cooking time to prepare a simple sauce and a salad, with perhaps time to spare to cut some bread. It’s hard not to love pasta, and wonder of wonders, even kids will eat it (even if you have to leave the sauce you like off their portion and just add a little nonhydrogenated margarine or grated organic cheese (or soy cheese) to please finicky tastes).

Here are a few tasty dishes for kids who have gone beyond the plain noodles phase. Simple as they are, I think adults will enjoy these comforting dishes as well.

Peanut Butter Noodles
Makes: 4 to 6 moderate servings

Adults may like to spice up their portion of this dish with an Asian hot sauce and a sprinkling of scallion.

8 ounces pasta, your choice of shape (spaghetti, spirals, wagon wheels, small shells, etc.) Sauce:

* 1/2 cup natural peanut butter
* 1/2 cup warm water
* 1 tablespoon maple syrup
* 1 tablespoon soy or teriyaki sauce, or to taste
* 1/4 teaspoon ground ginger

Bring plenty of water to a boil in a large saucepan. Cook the spaghetti (or other pasta) until just done, then drain.

Combine the ingredients for the sauce in a small mixing bowl and whisk together until smooth. Pour over the cooked spaghetti or pasta and toss to combine. Serve warm or at room temperature.

NOTE: When reheating leftovers of this dish, add a small amount of water, as the sauce thickens up quite a bit.

Green Noodles
Makes: 4 to 6 moderate servings

* 8 ounces pasta, your choice of shape (spaghetti, spirals, wagon wheels, small shells, etc.)
* 1 tablespoon nonhydrogenated margarine

Sauce:

* 1 cup frozen green peas, thawed
* 1 cup finely chopped broccoli florets, steamed
* 1/2 cup low-fat organic cottage cheese or crumbled soft tofu
* 1/4 cup grated Parmesan cheese or Parmesan-style soy cheese
* 1/4 cup low-fat milk, rice milk, or soymilk
* Salt to taste

Bring plenty of water to a boil in a large saucepan. Cook the pasta until just done, then drain.

In the meantime, combine the frozen peas and broccoli florets in a saucepan and cover with water. Bring to a simmer, then remove from the heat and drain well.

Combine the peas and broccoli with the remaining sauce ingredients in a food processor or blender and process until smoothly pureed. Pour over the cooked spaghetti or pasta and toss to combine. Season with salt and serve at once.

Vegetable Lo Mein
Makes: 4 to 6 moderate servings

This is a fun, Chinese restaurant-style dish to recreate at home, and has the advantage of being far less oily than its take-out counterpart.

* 8 ounces udon noodles or Chinese wheat noodles
* 1 tablespoon vegetable oil
* 2 teaspoons dark sesame oil, divided
* 8-ounce bag preshredded coleslaw (preferably with carrots included)
* 1 cup fresh green beans, trimmed and cut in half, or frozen cut green beans, thawed
* 15-ounce can cut baby corn, drained, liquid reserved
* 2 to 3 scallions, cut into 1-inch-long segments
* Vegetable stock or water, as needed
* Natural soy sauce to taste
* Freshly ground black pepper to taste

Cook the noodles in plenty of rapidly simmering water until al dente, then drain.

Meanwhile, heat the vegetable oil and 1 teaspoon of the sesame oil in a wok or stir-fry pan. Add the coleslaw, green beans, and 1/4 cup of the liquid from the baby corn. Cover and steam for 5 minutes.

Add the baby corn and scallions and stir-fry over medium-high heat for 5 minutes or until the vegetables are all just tender-crisp, adding just enough liquid from the baby corn to keep the bottom of the pan moist.

Combine the cooked noodles with the vegetables in a serving bowl and toss together. Add the remaining teaspoon of sesame oil, then season with soy sauce and grind in pepper to taste. Serve at once.

http://vegkitchen.com/kid-friendly-recipes/fun-food-for-young-kids.htm

Fun Food for Young Kids
For fun foods and healthy snacks, The Vegetarian Family Cookbook is your ultimate resource!

* Mashed Potato Volcanoes with Hot Lava
* Taco Party
* Banana-Yogurt Ambrosia
* Home-Made Peanut Butter

Cooking with the participation of my children and their friends has always been an instant spirit-lifter for all. I found this activity particularly successful when my sons and their friends were between the ages of 5 and 8, when hand-eye coordination is excellent and the willingness to do adult-supervised activity is still a plus.

By the age of 3, children can pour measured ingredients into bowls, peel bananas, tear lettuce, open packages, sort ingredients, and place toppings on food. From ages 4 and up they can help grease pans, knead and shape dough, slice soft foods like bananas, attempt to measure accurately, wash fresh produce, and spread jam, margarine, or peanut butter.

Cooking teaches children the spirit of cooperation, a little bit of math, and a smidgen of chemistry. But best of all is that it teaches them to appreciate the effort and artistry that goes into the preparation of food. And when that lesson sinks in, they’re far more likely to eat something if they’ve helped make it!

Here are several tried-and-true hands-on food projects, some more involved than others, that my kids and their friends have enjoyed when they were young and were most often requested.

Mashed Potato Volcanoes with Hot Lava
4 servings

My sons never wanted mashed potatoes until we read The Trouble With Grownups, a “Berenstain Bears” book. In one scene, the cubs are bored with the same old dinner. Mama and Papa scold the cubs for building volcanoes with their mashed potatoes. I see nothing wrong with making food more amusing, especially if that inspires kids to eat it. When they were young, my sons asked for “mashed potato volcanoes” regularly, and it accomplished the feat of getting them to eat two vegetables in one dish.

“Volcanoes”

* 4 large potatoes, peeled and diced
* 2 tablespoons nonhydrogenated margarine
* 1/2 cup low-fat milk, rice milk, or soymilk
* Salt to taste, optional

“Lava”

* 1 cup low-fat milk, rice milk, or soy milk
* 2 tablespoons unbleached flour
* 1/2 cup grated cheddar cheese, optional
* 2 tablespoons ketchup

“Greenery”

* About 1 cup frozen peas, cooked, or small broccoli florets, steamed

Put the diced potatoes in a large saucepan and cover with water. Bring to a simmer, then cover and simmer over medium heat until tender, about 15 minutes.

When the potatoes are done, drain them and transfer to a mixing bowl. Add the margarine and milk and stir in. Mash the potatoes well with a potato masher, then add a little salt if desired.

In the meantime, make the “lava.” Heat the milk in a small saucepan. Dissolve the flour in just enough water to make it smooth and flowing. When the milk is hot, stir the dissolved flour slowly into the saucepan. Sprinkle in the cheese and stir until it melts. Simmer the mixture gently until smooth and thick. Stir the ketchup into the sauce, but leave some red streaks showing, so that it looks “fiery.”

Divide the mashed potatoes among 4 serving plates. Have everyone shape them into mountains, then press the tops down lightly to flatten, and finally make a small indentation at the very top with their thumb. Then, have the children arrange some of the peas or broccoli florets around the volcano.

Let each child pour some of the “lava” into the indentation at the top of each “volcano” with a small ladle. It should flow down the sides. It’s fine if it drips over the “greenery” too. Eat at once, before the lava solidifies into magma!

Taco Party!
Serves a small crowd with small hands

Way back when my older son was in kindergarten, one of the mothers always brought an attractively arranged platter of miniature taco shells and various fillings to class parties. I was always amazed at how voraciously the little ones devoured the taco shells, filled with lettuce, tomatoes, grated cheese and refried beans. There’s no mixing or measuring; just put out as much as you think you’ll need of each item. Kids can help by tearing the lettuce by hand, and arranging the taco shells, diced tomatoes and grated cheese in bowls or on a platter. But what they enjoy most is making their own tacos.

* Miniature taco shells, as needed
* 16-ounce can vegetarian refried beans
* Shredded lettuce, as needed
* Finely diced, firm ripe tomatoes, as needed
* Grated Cheddar or Monterey Jack cheese or soy cheese, as needed
* Mild taco sauce, optional

Heat the taco shells according to package directions. Place on a serving plate.

Combine the refried beans in a small saucepan with 1/4 cup water. Stir together and cook until warmed through. Transfer all or part of the warmed beans to a serving bowl.

Arrange the lettuce, tomatoes, and cheese in individual small serving bowls or in small mounds on a platter.

Have everyone fill their tacos with a little of the refried beans, then some lettuce, tomatoes, and cheese. Whoever wishes some can top their taco with a little sauce. Serve with plenty of napkins!

Banana-Yogurt Ambrosia
4 to 6 servings

Young children don’t often like dishes in which foods are “mixed,” or in which the ingredients are “touching.” However, I found that this is not always the case when they control what’s being mixed and what is touching what. This delicious concoction, which each child makes for themselves, can be served as a healthy dessert or as part of a change-of- pace weekend lunch with fresh bread. Without prompting on my part, I observed my sons and their friends making designs, patterns, and even funny faces on the yogurt with the fruits and other ingredients. And, wonder of wonders, they even ate it! Use as many organic ingredients as you can for this recipe.

* 1 to 2 medium bananas, sliced
* 8-ounce can unsweetened pineapple tidbits, drained
* 1 large pear, peeled and diced
* 1/2 cup small seedless grapes
* 1/4 cup dark or golden raisins, or diced dried apricots
* 1/4 cup semi-sweet chocolate chips, optional
* 16 ounces (2 cups) vanilla low-fat yogurt, or soy yogurt, as needed

Place all the ingredients except the yogurt into separate, small bowls. Divide the yogurt among 4 to 6 individual serving bowls.

Let everyone take a little of whichever ingredients they’d like to dress up their ambrosia.

Home-Made Peanut Butter
Makes about 3/4 cup

Americans eat peanut butter by the ton each and every day, and kids enjoy seeing first-hand (and on a small scale) how simply it’s made. Homemade peanut butter has a more earthy and nutty flavor, aroma and texture than the store-bought kind, but those with adventurous taste buds will appreciate a slightly new twist on an old favorite. It’s also a good alternative to store-bought peanut butter that’s filled with partially hydrogenated fats, corn syrup, and cottonseed oil.

If using fresh peanuts in the shell, the kids will have fun shelling them. They also like to take turns turning the food processor on and off, as needs to be done several times, and they can scrape down the sides with a plastic spatula. But the most fun in this case is in the watching: After several minutes of whirling, they marvel at seeing how the peanuts are transformed into a smooth butter!

* 1 cup shelled peanuts
* 1 tablespoon light vegetable oil
* 1 tablespoon honey or maple syrup
* Place the peanuts in a food processor. Process at high speed until the nuts begin to hold together.

Add the oil and honey, and continue to process. Scrape the sides of the container from time to time, and process some more, until the peanut butter is smooth, or at the desired consistency, if you’d like to leave it a bit chunkier.

Transfer the peanut butter to a lidded container. For easier spreading, microwave for a few seconds before using.

Tips:

Dry-roasted peanuts from a jar work just fine, but using fresh, roasted peanuts (and having the kids shell them) results in a more vivid flavor.

Make sure that no children you serve this to are allergic to peanuts—it’s a more common allergy than you’d think, and a very serious one.

Remember, no honey for babies under the age of one!

And finally, don’t try doing this in a blender—it won’t work!

http://vegkitchen.com/kid-friendly-recipes/delicious-drinks.htm

Delicious Drinks for Kids

By Lucinda Jenkins, LPNHC

Children run and play hard in 70 degree weather just as easily as 90 degree weather so it’s real important to keep them well hydrated. Under hydrated children suffer from urinary tract infections, decreased resistance to disease, crabbiness and listlessness. Under hydration can quickly turn to dehydration which is acutely serious.

There are many nutritious alternatives to kool-aid, soda, and other fruit-flavored squeeze box drinks. There are two and half tablespoons of sugar in 8 ounces of soda, visualize that! Sugar consumption can also contribute to dehydration. The trick is to offer something good that they will drink without a lot of sugar.

Try Rooibos tea, a drink from South Africa that has been used for centuries to treat babies with colic. Rooibos tastes just like our regular ice tea with a vanilla aftertaste. Many add a dried vanilla bean to the rooibos tea canister for the added taste of vanilla. This wonderful tea has no caffeine and is full of trace minerals that the body needs to maintain a proper electrolyte balance during the hot summer months.

The cousin of Rooibos is the Honeybush tea which is naturally sweet and also provides a ton of trace minerals. These teas add to the growing bone structure instead of destroying it like the sodas do. They taste great with a orange slices or strawberry slices floating in the tea.

Try making your own root beer with this mixture of herbs:
Real Root Beer

Makes 1 1/2 quarts

* 2 tsps. sarsaparilla root
* 1 tsp. licorice root
* 1 tsps. wintergreen leaves
* 1 tsp. stevia leaves (for sweetness, optional)
* 1/2 tsp. cinnamon
* 2 cups water
* 1 quart carbonated water

Combine herbs with the water in a small saucepan and bring to a simmer; simmer for 10 minutes, then remove from heat. Cover the pan and let cool. Strain out herbs, combine with carbonated water in a pitcher, and serve.
Purple Pineapple Drink

Makes about 2 cups

* 1/4 cup soy milk
* 1/2 cup pineapple juice
* 1/4 cup blueberries or any other berries in season
* 1 cup pineapple chunks, fresh or frozen
* 1 banana, peeled
* 2 teaspoons flaxseed oil (provides Essential Fatty Acids, which are greatly missing from the American diet)
* 1 tablespoon wheat germ

Using a blender, whirl the soy milk, pineapple juice, pineapple chunks, blueberries, banana, wheat germ, and oil until smooth. Pour into a glass to serve.
Chocolate Monkey!

Makes about 2 cups

* 1 cup of chocolate soy milk
* 1 banana, peeled
* 1/2 cup ice cubes
* 1 tablespoon peanut butter

Whirl away until smooth in a food processor or blender. Pour into glasses to serve.
Sneaky Peppermint!

Makes about 2 to 2 1/2 cups

* 1 cup soy milk
* 1/2 cup brewed, then cooled, peppermint tea (fairly strong)
* 1 cup ice cubes
* Handful of fresh spinach leaves (don’t let anybody see you do this.. it will make the drink green but not interrupt the flavor, adds nutrition)
* Raw sugar to taste, optional

Whirl away until in a food processor or blender until smooth. Pour into glasses to serve.
More Ideas…

You can also make some diluted herbal teas and add ice to them.
*

Lemon balm with lemon slices or peppermint make a refreshing drink.
*

There are also teas called tisanes which the main ingredient is a variety of dried fruit. They make great cold drinks, smoothies, and flavored ice cubes!
*

These drinks are a good way to offer nutrition and keep the children and the big kids drinking too!

Used with permission by Lucinda Jenkins, owner of Glenbrook Farms Herbs and Such, a site for medicinal herbs as well as cooking herbs, spices, and a great selection of gourmet teas.

http://www.glenbrookfarm.com/

http://www.glenbrookfarm.com/herbs/index.htm

This herb site is a good site for learning all kinds of knowledge, it is one that I have used for many years.
granny

http://www.glenbrookfarm.com/herbs/juniperberries.htm

All about Juniper Berries

Botanical: Juniperus communis
Family: Cupressaceae (cypress) - Coniferae (conifer)
Other common names: Common Juniper, Ground Juniper, Juniper Berries, Gin Berries

Juniper Berries (Juniperus Communis) are the ripe, dried cones from the Juniper Evergreen shrub. These small bluish purple berries are about 1/4 wide with an intense spicy flavor with a slight overtone of pine.

Juniper Berry assists urine flow and helps to clean the kidneys, bladder and prostate of toxic wastes, while at the same time helping to fight off urinary infections . Juniper Berries are famous as flavoring for gin, but Juniper also aids digestion and also helps to relieve gout, arthritis and painful joints.

History:. The use of Juniper goes way back in history. In the Middle Ages, the scent of Juniper was believed to ward off plague, witches, evil spirits, curses and contagious diseases For hundreds of years, Juniper Berry has been an herbal remedy for urinary tract problems, including urine retention and gallstones and is an old folk remedy for gout. In the 1500s, a Dutch pharmacist used Juniper Berries to create a new, diuretic drink that he called gin, which was not only used for medicinal purposes, but its delightful juniper-flavor which became a very popular drink

It is believed that the holy family was sheltered by the branches of a Juniper Tree when fleeing from King Herod.

. In North America, the Native Americans believed that Juniper would cleanse and heal the body and keep away infection, and different tribes used brewed tonics of juniper berries to treat a everything from colds to arthritis stomachaches and syphilis. The Natives also used it as a survival food

Juniper berries are used in northern European and particularly Scandinavian cuisine to “impart a sharp, clear flavor to meat dishes, especially wild game like boar and venison They are also used in sauerkraut dishes .

Some of the constituents in Juniper include the volatile oils, camphene, cineole, myrcene, alpha- and beta-pinene and terpinene (the active ingredients), as well as resin, sugar, gum, lignin, wax, salines, beta-carotene, betulin, borneol, catechin, glycolic acid, limonene, linalool, menthol, rutin, tannins, calcium, chromium, iron (and many other valuable minerals), B-vitamins and vitamin C. Researchers have identified a compound that have antiviral and anticancer potential, deoxypodophyllotoxin.

Beneficial Uses:
Juniper Berry is an effective diuretic and antiseptic that not only promotes the flow of urine, but also treats infection of the urinary tract at the same time. As a diuretic, the herb stimulates the kidneys and bladder to get rid of retained and excess water (possibly also helping to treat obesity). Juniper increases the filtering of waste products by the kidneys and helps to expel prostate sediment and gallstones. It is also thought to dissolve kidney stones. The herb helps to prevent the crystallization of uric acid in the kidneys, retaining it in a solution and passing it in the urine; thus curtailing the formation of razor sharp crystals of uric acid in the big toe!

Juniper Berry is helpful in combating bacterial infections, such as cystitis, urethritis, prostatitis, vaginitis and inflamed kidneys.

Juniper Berry is an old herbal remedy for the digestive tract. The volatile oil content helps to eliminate gas and expel intestinal flatulence and assists in the digestion of foods like cabbage. The herb has been used to ease stomach cramps, colic and indigestion; and in small doses, it stimulates the appetite.

The anti-inflammatory properties of Juniper Berry are thought to ease the pain of rheumatism, arthritis, sore muscles and gout. Maybe this is why the gin and raisin treatment seems to help those suffering from arthritis

Juniper Berry has shown results in the treatment of lung disorders as an effective expectorant and decongestant

Juniper Berry is considered a purifier of the blood and overall system cleanser. Once toxic waste is removed from the body , the body has a better chance of fighting off disease.

In recent lab studies, Juniper has demonstrated antiviral activity against virus A-2 and Herpes simplex virus I and II.

Recommended Dosage:
Take one (1) capsule, two (2) times each day for four (4) weeks. Discontinue.

It is good to take a rest from Juniper and from Gin.

Contraindications:
Pregnant women should not use Juniper Berry, because it stimulates the uterus and may cause abortion. Of course there is always a risk of allergic reaction, like with any other foods. It is not recommended to use with severe kidney disease, just follow your MD plan of treatment.

Where to buy our Juniper berry Products- click on the product

Juniper Berries whole

Juniper Berry Powder

Disclaimer:
The information presented herein by Glenbrook Farms is intended for educational purposes only. These statements have not been evaluated by the FDA and are not intended to diagnose, cure, treat or prevent disease. Individual results may vary, and before using any supplements, it is always advisable to consult with your own health care provider.

http://vegkitchen.com/kid-friendly-recipes/eight-easy-ways.htm

Eight Easy Ways to Get Your Family to Eat Vegetables

By Cathe Olson

There are children who devour plates of crunchy salads and gobble up steamed broccoli, like it was candy, but what do you do if your kids refuse to eat anything green? Children need the vitamins and minerals vegetables provide. Vegetables from the Cabbage Family are exceptional sources of calcium, vitamins A and C, and beta-carotenes, especially kale and collards. Most kids (and many adults) don’t like the strong taste and texture of these leafy green vegetables. Rather than trying to get your child to eat food she doesn’t like, fix the vegetables in a way that she will enjoy. Don’t load your child’s plate with huge helpings that may be overwhelming. Give him a little and let him ask for more. Encourage your child to taste each dish but don’t force her to eat more if she doesn’t like it. Best of all, set a good example. If you are eating healthy, chances are your children will also.
Grow Them

Spring is here. Time to plant those vegetable gardens. Even a small plot or a few containers will work. If you haven’t gardened before, choose plants that are easy to grow and provide a big yield, like green beans, zucchini, lettuce, kale, or tomatoes. Let your child pick out the seeds and help with the planting, watering, and harvesting. Last summer, my two-year-old daughter would beg for a green bean every time we walked past the garden.
Mince Them

A food processor is a great investment. It can puree baby food, mix up cookie dough, and mince heaps of vegetables in seconds. Place washed and dried greens, cabbage, broccoli, carrots, etc. in your food processor with the metal blade and chop very fine. Minced vegetables can be added to soups, rice, mashed potatoes, spaghetti sauce, pesto, pizza, pasta dishes, scrambled eggs, egg, potato or pasta salads - just about anything. Add them to food you know your family likes. They’ll hardly notice a taste difference. Once vegetables are minced, they will keep only a few days in the refrigerator. No problem - make a big batch and freeze it. Lay the minced vegetables on a baking sheet and place in freezer. After a couple of hours, transfer to a freezer container. They will keep frozen for months. Just take a handful out anytime you need it.
Dip Them

Kids love to dip things. Give them raw or steamed carrots, celery, bell peppers, cucumber slices, zucchini, broccoli, and cauliflower. Use hummus, salad dressing, cream cheese, peanut or almond butter, tahini, yogurt, mayonnaise, cottage cheese, pureed tofu with herbs, or even ketchup for dipping.
Top Them

Sprinkle a little grated cheese on your child’s vegetables and watch them disappear. Even a little butter or sesame oil can make a big difference. When I was young, my Mom’s crumb topping was such a hit, my siblings actually fought over brussel sprouts. Crumb Topping: Melt 2 tablespoons butter or olive oil and mix in 1/2 cup breadcrumbs. Crumble over vegetables.
Puree Them Into Soups

If your children won’t eat chunks of vegetables in their soup, puree it in your blender or food processor. Try blending your favorite vegetable, bean, or chicken soups. You’ll be surprised how delicious they taste. My kids call them smoothie soups and like to drink them from a cup. Pureed soups are a soothing way to nourish a sick child who doesn’t want to eat.
Bake Them

Bake Zucchini Muffins, Squash Bread, Carrot Cake, Pumpkin or Sweet Potato Pie using whole grain flour and a small amount of honey, maple syrup, or sugar to sweeten. Try savory goodies like Broccoli-Cheese Muffins or Zucchini Cornbread. Add minced veggies to bread, pizza crusts, rolls, muffins, etc.
Add Them to Burgers

Another great way to use minced veggies is to mix them into tofu burgers or a bean/nut loaf. Make veggie burgers from whole grains and vegetables. Eat them like regular burgers with all your favorite trimmings. Quick Veggie Burgers: Mix 2 1/2 cups cooked rice or millet with 1 grated carrot, 1/2 cup minced kale or collards, 1 beaten egg, 2 tablespoons sesame seeds, 1 teaspoon soy sauce or 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Mix thoroughly by hand. Add a little water or breadcrumbs if necessary to get them to stick together. Shape into patties and fry in small amount of oil until both sides are brown and crisp. Burgers can also be baked at 400 on an oiled baking sheet about 10 minutes per side.
Drink Them

Vegetables in smoothies? You won’t even taste them. Try this combination - I call it the Everything Smoothie: Place 1 1/2 cups apple juice, 1/2 apple (cored and sliced), 1/2 orange (peeled), 1/2 raw sweet potato or 1 carrot (sliced), 1/4 cup chopped kale or cabbage, 1 banana. Puree together. Makes 2 to 3 servings.

Cathe Olson is the author of Simply Natural Baby Food and The Vegetarian Mother’s Cookbook For more information and sample recipes, visit Cathe at Simply Natural Books.

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