Lazy Vegetarianism Is Bad For Your Health

We’ve all been there. You’ve just come home from a long day at work and the last thing you feel like doing is taking the time to prepare a healthy, nutritionally sound meal. Unfortunately, those who eat a vegetarian or vegan diet may think they're healthy simply because they don't eat meat, and so they get lazy about making good food choices. But choosing a refined or enriched carbohydrate over the beneficial carbohydrates that a solid, well-balanced diet offers defeats the purpose of your decision to live a vegetarian lifestyle for optimal health. 

Just because it's vegetarian doesn't mean it's good for you... (Photo credit: Wikipedia)

Consuming refined carbohydrates presents many different hazards to your health. The over-consumption of refined carbohydrates and sugars can result in excess insulin in the bloodstream. In the presence of excess insulin, glucose, the blood sugar, is converted to triglycerides and stored in the fat cells of the body.

According to one study, consuming a lot of refined grains may also increase your risk of getting stomach cancer.

In addition, refined sugars and carbohydrates have been implicated as contributing factors in increased gallbladder disease, according to a recent study, which showed a direct link between the amount of sugars eaten and the incidence of gallbladder disease. Another study looked at the role carbohydrates play in the incidence of heart disease. The researchers noted that as carbohydrate consumption increased, so did the level of triglycerides in the blood of the participants. Diets low in fat and high in carbohydrates not only dramatically raised triglyceride levels but significantly reduced levels of HDL, the “good” cholesterol.

And lastly, refined white sugars increase the rate at which your body excretes calcium, which is directly connected to your skeletal health. Simply put, as your sugary and refined carbohydrate intake increases, your bone density decreases.

So don’t be lazy! Do your body right and if you're going to eat vegetarian, be sure to take the time to prepare a nutrient-dense and delicious meal. It may take a few minutes longer, but your body, and your conscience, will thank you for it in the long run. 

 

Recipe: Egg Cheddar Sourdough Breakfast Casserole

This tasty breakfast combines the nutritional punch of eggs with tomatoes, onions, and cheese for a delicious, filling meal that covers all the food groups! Since most of it is made ahead of time, it doesn't take too long to prepare in the morning. This one also makes a great "breakfast for dinner" option if you prepare the ingredients earlier in the day.

Nestled Egg Cheddar Sourdough Breakfast Casserole

Ingredients:

 (Photo credit: Wikipedia)

1 pound sourdough bread, cubed
4 tablespoons melted butter
12 ounces bacon
1 large onion, sliced
28 ounces diced tomatoes, drained 
4 cups shredded cheddar cheese 
4 green onions, chopped
1 3/4 cups chicken stock
Salt
6 free-range pastured poultry eggs

Directions:

• While preheating oven to 350 degrees, in a large mixing bowl toss the sourdough bread and butter. Spread the sourdough evenly on a large baking sheet and bake for 20-25 minutes or until bread is golden brown.
• In a large skillet over medium-high heat, cook the bacon until crisp. Once the bacon is cooked, transfer it to a paper towel lined plate. Save 2 tablespoons of the bacon grease, pouring out the rest. 
• Add the onion to the skillet and cook until caramelized (approximately 10 minutes). 
• Now add the tomato and cook until all the liquid has evaporated (approximately 5 minutes).  
• In a large mixing bowl, pour the onion mixture and add the bread, bacon, green onion, stock and cheese. Stir together until well mixed and season to taste with salt. 
• Spread this mixture into a 9x13 inch baking dish and cover with tin foil, and refrigerate overnight. 
• To bake:  Preheat oven to 350 degrees.  Keep the tin foil on the baking dish and bake for 30 minutes. Remove the foil and bake for an additional 15 minutes. 
• Now, remove from oven and make 6 indentations in the bread. Once the indentations have been made, crack 1 egg into each indentation. Once all 6 eggs have been added to the indentations, bake for another 15 minutes or until egg whites are set.

Recipe: Pumpkin French Toast Breakfast Casserole

Who doesn't love French toast? Give this tasty breakfast casserole an extra healthy punch - and a lovely color - with pumpkin and spices, and the kids will be all over it! Assemble the night before, and pop in the oven before the kids get up, and you will have a nutritious hot breakfast all ready in a jiffy.

Pumpkin French Toast Breakfast Casserole

Ingredients:

6 slices French bread, cut into 1 inch cubes
6 slices Pumpernickel bread, cut into 1 inch cubes
1 cup pecans
4 slices bacon, cut into 1/2 inch pieces
1 cup pumpkin puree
3 cups half-and-half
8 large eggs
1 teaspoon vanilla
2 tablespoons brown sugar, packed
1/2 teaspoon ginger
1/4 teaspoon nutmeg
1 teaspoon cinnamon
1/4 teaspoon salt
Maple syrup for serving

Directions:

• In a 3 quart glass baking dish, add the French and Pumpernickel bread, bacon and pecans.
• Mix together the pumpkin puree, half-and-half, eggs, vanilla, brown sugar, ginger, nutmeg, cinnamon and salt. 
• Pour the egg mixture over the bread and make sure the bread is coated as evenly as possible. Using a spatula press the bread down to help absorb the egg. Cover with tin foil and refrigerate overnight. 
• When ready to bake, preheat the oven to 350 degrees. 
• When oven is preheated, bake (covered) for 40 minutes, remove from oven, uncover, return to oven and bake an additional 20 minutes. 
• Drizzle maple syrup on top and serve immediately.

Recipes: Gluten Free Flour Mixes

Obviously one of the hardest things for many people about going on a gluten-free diet is giving up breads and pastas. But there are lots of good substitutes available for wheat flour now, so you don't have to go without all your favorite breads and desserts - just be sure you are using gluten-free flours instead.

Here are several gluten-free flour mixes you can make at home, to make sure you  know what's in your baked goods. Each also contains suggestions for use for each mix.

Just make some of these up ahead of time, and store in air-tight containers to use when baking or cooking breakfast items like pancakes and waffles.

Rice Soy Flour Mix
(Makes 1 cup.)

Ingredients:
1/2 cup brown rice flour
1/4 cup soy flour
1/4 cup tapioca flour

• Mix together and store in an airtight container until ready to use.
• Makes a good flour to use in pancake batter or for brownies.

Baking Flour Mix
(Makes 3 cups.)

Ingredients:
2 cups rice flour
2/3 cup potato starch
1/3 cup tapioca flour
1 teaspoon xanthan gum

• Mix together and store in an airtight container until ready to use.
• Makes a good flour to use in breads, rolls, and other baked goods.

Rice Potato Flour Mix
(Makes 12 cups.)

Ingredients:
8 cups rice flour
2 2/3 cups potato starch
1 1/3 cup tapioca flour

• Mix together and store in an airtight container until ready to use.

Lighten Up Rice Flour Mix
(Makes 12 1/4 cups.)

Ingredients:
4 cups rice flour
4 cups tapioca flour
4 cups cornstarch
1/4 cup potato flour

• Mix together and store in an airtight container until ready to use.
• Try this flour for foods where a lighter texture is called for.

Gluten-Free Recipe: Banana Nut Bread

Many people think that going gluten-free means giving up all their favorite breads and pastas, but that's just not true anymore. There are more and more gluten-free products becoming available all the time, and you can make your own tasty breads from scratch at home and make sure to avoid any hidden sources of gluten! A good example is this recipe for banana nut bread - full of whole, real foods like honey, eggs, nuts, and bananas, but without any gluten - it makes a great snack or breakfast for picky kids!

Banana Nut Bread - Gluten Free

Ingredients:

 (Photo credit: Wikipedia)

2 1/2 cups brown rice flour
1/4 tsp salt
3 tsp baking powder
1/2 cup butter
2/3 cup honey
2 eggs
1 1/2 cups smashed ripe bananas
1/2 cup chopped nuts

Directions:

• Preheat oven to 350 degrees and generously grease a 9x5 loaf pan.
• Put flour, salt, and baking powder in a sifter and sift into a large bowl.
• Put the butter and honey in a mixing bowl, and With an electric mixer cream until smooth, then add the eggs and beat until well blended.
• Add the bananas and dry ingredients slowly into the creamed mixture, stirring as you add, until blended. Add the nuts and stir until combined, then scrape the batter into the loaf pan.
• Bake in preheated oven for 55 to 60 minutes or until slightly browned around the edges and top springs back when touched.
• Remove and let cool slightly in loaf pan before turning out and slicing to serve.

Beyond The Typical Sandwich - Treating Holiday Leftovers With Creative Direction

Thanksgiving, with it's short nature and over-abundance of food, is the quintessential leftover holiday. Even though it's the week after, many of us still have those good old leftovers sitting around. What to do with them? This week we'll share some tasty new twists on the same-old leftovers song. We are all familiar with the classic turkey or ham sandwich. You know, there was way too much turkey or ham at the holiday feast and now it can either sit in your fridge and go bad, or you can make sandwiches with the leftovers, over, and over, and over... you get the point. Sure, your home-cooked turkey tastes great and the sandwiches are tasty, but unless you do something different, even your best sandwiches will get boring quickly. Here are a few ideas to keep your taste buds entertained - and stock your lunch-box this week!

Dress It Up

Sandwiches (Photo credit: Joe Shlabotnik)

A turkey sandwich will always be a turkey sandwich and a ham sandwich will always be a ham sandwich. That is, unless you dress up your sandwich and bring out an entirely different flavor with the simple addition of a few key ingredients. For instance, instead of the typical mayonnaise and mustard, try adding a new spice to your favorite sandwich. Try using a chipotle mayo or sweet chili mayo, or use exotic sprouts instead of lettuce, or arugula, shredded cabbage, or even sauerkraut.

Think high-end boutique sandwich shop when you are creating your masterpiece. If you are a fan of avocado, try adding a few slices to your sandwich, or experiment with different types of cheese. When you are trying to break out of the holiday sandwich blues, toppings can be your best friend. Put away your regular sandwich cheese and grab the bleu cheese and bleu cheese dressing. Rethink each layer of your sandwich and use something you've never used before. That is how you dress up that slice of turkey or ham.

Change Clothes

If you have your toppings down to your liking, or don't want to experiment too far from normal, you can always change the method you use to close up your sandwich ingredients; you know, the bread. You can try a wrap, or grilled on a bun, or even leftover dinner rolls. With hundreds of different kinds of breads, you have an endless supply of possibilities.

Try your next grilled ham and cheese on Rye bread instead of the familiar wheat or white. You can also try authentic Chibatta bread for a distinct and unique taste. Don't forget pita and tortillas. Or, if you are trying to cut the carbs, you can always go naked. Okay, not you, but the sandwich. Use a piece of romaine lettuce to wrap the ingredients and enjoy the crisp, crunchy and healthy alternative to your typical holiday leftover sandwich.

Brie & ham sandwich with walnuts. (Photo credit: Wikipedia)

Take a Flavor Trip

Now that you have dressed up your sandwich and changed its clothes, you may also want to experiment with flavors from around the world. Take your typical turkey sandwich on a trip to Italy or Mexico. Dress it up with different flavor combinations and try authentic ingredients to completely make over your sandwich.

For instance, use a peanut flavored sauce, combined with shredded cabbage and some crispy noodles to give your sandwich a Thai flare. Or try a mango chutney with some spicy peppers for a Southwestern sizzle. Choose roasted sweet peppers, sun-dried tomatoes, and sliced olives for a Mediterranean inspired sandwich.

There are hundreds of different possibilities you can try with your holiday sandwiches. All it takes is a little creativity, an open mind and an empty stomach. No matter if you dress it up, get it naked or change its culture, your leftover holiday sandwich doesn't have to be boring any longer.  And all it took was a little creative direction!

Recipe: Make It Moist Zucchini Nut Bread

This moist, delicious bread makes the perfect start to the day. Just make the night before, and slice in the morning for a yummy breakfast on the go. It's also a great way to use up extra zucchini from your garden or the farmer's market. It's also great for a quick snack or afternoon pick-me-up, with a protein boost from  the eggs and walnuts, and veggies built right in.

Make It Moist Zucchini Nut Bread
(Makes 1 loaf.)

Ingredients:

1 1/2 cups all-purpose flour
1 1/2 tsp baking powder
1/4 tsp baking soda
1 tsp cinnamon
1/8 tsp salt
2 eggs, slightly beaten
1 1/2 cup shredded zucchini
3/4 cups sugar
3 Tbsp cooking oil
1 tsp finely shredded lemon peel
1/4 cup chopped walnuts

Directions:

1. Preheat oven to 350 degrees and grease a loaf pan.
2. In large mixing bowl, add the flour, baking powder, baking soda, cinnamon, and salt, and stir to combine well.
3. In separate medium bowl, mix the eggs, zucchini, sugar, oil, and lemon peel.
4. Add the zucchini mixture to the flour mixture, stirring just until combined, then stir in walnuts.
5. Pour batter into greased loaf pan.
6. Bake in preheated oven for 45 to 50 minutes or until wooden toothpick inserted in center comes out clean.
7. Remove and let cool slightly, then tip out of loaf pan to continue cooling.

Recipe: Grilled Gorgonzola Fig Melts

These may be sandwiches, but there's nothing boring about them! If you're tired of the same-old, this recipe will perk up your tastebuds with an exciting combination of tangy cheese and sweet figs, all combined with the smoky flavor of the grill. This one will impress even the pickiest gourmand, and it's a great and easy way to dress up a summer dinner with company.

Grilled Gorgonzola Fig Melts
(Makes 4 sandwiches.)

Ingredients:

Gorgonzola (Photo credit: Wikipedia)

3 tbsp unsalted butter, at room temperature, divided
6 ripe but slightly firm figs, stemmed and cut in half lengthwise (the large pale green kind work well)
8 slices crusty Italian bread
4 ounces Gorgonzola cheese, at room temperature
black pepper, to taste

Directions:

1. Melt 1 tbsp of the butter over medium-high heat in a large nonstick skillet.
2. Add figs to skillet cut side down and saute about 2 minutes until golden around the edges and soft to the touch. Turn and cook for an additional minute, then transfer to a plate and let cool slightly.
3. Brush grill rack with oil and preheat the grill to medium-high.
4. Assemble sandwiches by buttering one side of each slice of bread with remaining 2 tablespoons of butter. 
5. Put 4 slices of bread on a work surface, buttered side down, and spread the cheese evenly over all slices, followed by the figs. 
6. Put the remaining 4 bread slices on top, buttered side up.
7. Put sandwiches on the grill and cook for 2 minutes, until the undersides are golden brown and the cheese begins to melt. 
8. Turn sandwiches with a spatula, pressing firmly to flatten them slightly. 
9. Cook for 1 minute, or until the undersides of bread are golden brown. 
10. Turn the sandwiches once more, press with the spatula, and cook for 30 seconds, or until the cheese melts completely. Serve immediately. Makes 4 sandwiches.

Recipe - Cheesy Grilled Eggplant Sandwiches with Roasted Red Pepper Flourish

Here is a great recipe for a late summer picnic. It's a great way to use up some of those eggplants that are so plentiful this time of year. This one will turn even Image via Wikipediaavid eggplant haters into converts - Yum!

Cheesy Grilled Eggplant Sandwiches with Roasted Red Pepper Flourish
(Makes 4 sandwiches.)

Ingredients:
2 Tbsp mayonnaise
2 Tbsp chopped fresh basil
2 Tbsp extra-virgin olive oil, divided
1 small eggplant, cut into eight 1/2 inch thick slices
1/2 tsp garlic salt
8 slices hearty bread
8 thin slices fresh mozzarella cheese
1/3 cup jarred sliced roasted red peppers
4 thin slices sweet onion

Directions:

1. Set your grill to medium-high heat and allow to preheat.
2. Put mayonnaise and basil in a small bowl and mix to blend. 
3. Brush 1 tablespoon oil on both sides of eggplant and sprinkle with garlic salt. 
4. Brush remaining 1 tablespoon oil on one side of each slice of bread.
5. Put the eggplant on grill and cook for 5 to 6 minutes, flip, then top with mozzarella cheese; continue grilling until the cheese is melted and the eggplant is cooked, about 3 to 4 minutes more.
6. Add the bread slices to the grill and toast on both sides, about 1 or 2 minutes per side.

To assemble sandwiches:  

1. Spread basil mayonnaise on just four slices of the toasted bread.
2. Put a cheesy eggplant slice, red peppers, and onions on, then top with remaining bread slices.
3. Serve warm right off the grill.

More Tasty and Unique Sandwich Ideas: