Three Cheese Mushroom Sauce
- 1 tbsp. oil
- 2-1/2 cups fresh mushrooms, sliced
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tbsp. flour
- 2 cups low-fat milk or soymilk
- 1/4 tsp. salt
- 1/8 tsp. freshly ground pepper
- 1/8 tsp. nutmeg (optional)
- 3/4 cup grated light Cheddar cheese
- 1/2 cup grated light Swiss cheese
- 1/2 cup grated light Monterey Jack cheese
Heat oil, cook mushrooms, onion and garlic in oil until vegetables are tender. Sprinkle flour over vegetables stirring constantly. Gradually add milk, stirring constantly. Bring to boil, reduce heat and simmer 5 minutes, stirring occasionally. Add remaining ingredients, stirring until cheese melts. Serve immediately.
Pick Fiber-Packed Vegetarian Meals
A healthy vegetarian diet is one that is packed with fiber. Fiber aids digestion and protects against disease. Fiber actually acts as sort of a broom by sweeping out the digestive system and assisting with bowel movements.
The recommended daily fiber intake is 20 to 30 grams. When selecting a vegetarian meal, try to choose one that is high in fiber. Look for food items that are fiber-rich like: beans (drained or fresh) and spinich, peas, carrots, cabbages, corn, potatoes, fruits (oranges, apples, and bananas), cereals (especially those rich in wheat, wholegrain and oats).
Poison in Meat?
Did you know that poultry producers and pig farmers routinely use arsenic as a growth stimulant for the animals? Strangely enough, federal law permits the usage of arsenic in commercial animal raising. The trick is that the government stipulates that commercial livestock farmers must stop adding arsenic to the animal feed at least 5 days before the slaughter so that arsenic residue levels will reach a legal level that is approved by the FDA (.55 parts per million).
The truth is, however, that several studies indicate that many livestock farmers do not adhere to these regulations. In fact, the USDA estimates that about 16% of the nation's poultry supply contains levels of arsenic that are above the legal limit. Do your body a favor and skip those meat meals; treat your body to vegetarian entrees instead.
Herbed Alfredo Sauce
- 1 tbsp. butter or margarine
- 1/4 cup chopped green onions
- 2 cloves garlic, minced
- 1 tbsp. all purpose flour
- 1 can (14oz.) evaporated milk
- 1/3 cup grated Parmesan cheese
- 1 tbsp. chopped fresh thyme (or 1 tsp. dried)
- 1 tbsp. chopped fresh basil (or 1 tsp. dried)
- 1 tbsp. chopped fresh dill (or 1 tsp. dried)
In a medium saucepan, melt butter. Add green onions and garlic. Cook and stir 2 minutes. Stir in flour. Gradually whisk in evaporated milk. Bring to boil, stirring constantly. Reduce heat and simmer uncovered until slightly thickened, stirring constantly. Remove from heat and add cheese and herbs. Serve immediately.
Keeping Fresh Herbs Fresh
To keep a bunch of basil fresh, and prolong its life, start with the freshest bunch possible. Place the basil in a full glass of water in a sunny window. Fresh basil will sprout roots and keep for as long as a month. Parsley can be stored in a similar fashion, but place the glass in the refrigerator. Be sure to add more water as necessary.
Canned Beans
When purchasing canned beans and peas, be sure to select varieties without animal fat or excessive amounts of salt or preservatives.
Where to Buy Soy Products
The more popular soyfoods such as tofu, meat alternatives, soy sauce, soy flour and soybean oil, can be found in supermarkets. In natural and health foods stores you will find the greatest variety of soyfoods. Asian food stores carry most of those soyfoods used in East Asia. Several products, such as textured soy flour, textured soy protein concentrates, soynuts and soynut butter can be obtained through mail-order catalogs.
Choosing Fresh Herbs
When shopping for fresh herbs, be sure to take a close look before purchasing. The leaves should be plump, uniform in color, shiny (but not waxy) and not wilted or blemished. Smell them to ensure that the aroma is fresh and stimulating, and you will not be disappointed with your purchase.
Choosing Fruits and Vegetables
When choosing fruits and vegetables, select fresh food first, then frozen, and canned as a last choice. This ensures that you are getting as many nutrients as possible.
Dried Fruits
Try dried fruits and vegetables for a change of taste. Great in cereals, baked goods, chutneys, grain dishes and salads, or all by themselves. Stock up on raisins, currants, dried apricots, dates, figs, prunes, dried corn, dried cranberries, sundried tomatoes, and dried mushrooms. They can be eaten as is or re-hydrated in water or broth.
Lead a Cholesterol-free Life
Want to have a cholesterol-free diet? Well, my friend, ditch the meat. There is not one single fruit or vegetable that contains any cholesterol; it is a fact that cholesterol only comes from animal sources. Keep in mind that every time you eat a meatless dish you're doing your body a favor and it will end up thanking you in the long run with better health.
In addition, increasing the amount of oat bran or beans in your diet can drastically decrease cholesterol readings (a daily intake of oat bran that is slightly more than a cup or a daily ingestion of 1/2 cup of cooked beans has been proken to reduce cholesterol by 20 %). Try eating soup cups filled with beans or trying out some great vegetarian chili mixes.
Quick and Easy Pasta
For a quick and easy one pot pasta meal, simply add equal parts pasta sauce, water and bite-sized pasta to a large pot. Use about one cup of each per person that you will be serving. Cover, bring to a boil and simmer for 20 minutes. While it is simmering, slice some of your favorite vegetables to add to the dish. Add sliced veggies of your choice and cook for 5 minutes more.
Digesting Beans
To make beans easier to digest and cut down on gassiness, you can add three large stalks of cut up celery added to about 2 cups of beans (navy, brown, pinto, etc.). Also, eating pineapple along side bean dishes, will help control the gas build up.