Going Green: Vegetarian Recipes for Heart Health

I have a recipe.
1 ea. flour tortillas
1 oz shredded ceddar
1 small tomato, chopped
1 oz frozen spinach (thawed)

Thank you,
Brenda
Classy1119@hotmail.com

PS: I used to run a resturant and I have lots of recipes..

Brenda, that is a great recipe especially placing spinach in it. But you left out a protein source, and a complex carb. Tofu, cottage cheese or tempeh is a great choice for protein and cubed potatoes or brown rice would be an ideal carb and great with your tortilla.

All you really have to remember, when replacing meat with vegetables, is that in order for your body to access the full spectrum of amino acids, you have to couple non-animal protein (ie beans) with whole grains (ie whole wheat). Cheese, being animal protein, is a complete protein, but it has a lot of fat. so, in the ubiquitous recipe for cheese quesadillas, try adding a handfull of kidney beans (and maybe a little onion and garlic) to the middle. and use whole wheat tortillas.

I’m confused — shredded cheddar is a protein, right? I would use whole wheat tortillas, and that would be the complex carb.

you don’t need to combine amino acids in the same meal in order to use them as protein, that theory has been debunked.

We made some great veggie tacos this weekend that even my hubby approved of:

Slice onions and bell peppers (we used red and gold) into strips. Add a little minced garlic and water-sautee until tender.

Heat up a can of fat-free or vegetarian refried beans.

Warm those tortillas (we have to eat Corn because hubby has Celiac Disease — no wheat, rye, barley or oats),
spread some refried beans,
add sauteed veggies, salsa or picante sauce, and shredded cabbage.

Delish!
– Lisa, ediets member

Recipe for Mushroom Nut Roast – how about a recipe for the mushroom sauce thats supposed to go with this recipe?
Thank you,
Anony Mous

What normal household has all these incredients in their kitchen?
GET SOMETHING SIMPLE

Not quite accurate here. European studies have founbd that thoe whon consuje an average amount oif dairy are moe likely to be slimmer ad it is a vital source of calcium. Also, with regard to chesterol – diet is not the only influenceand there are otehr sources of high blood cholesterol. I would also be wary in the extreme of soy and in escess it can damge the thyrid which can lead to a whole host of problems

try using TVP {textured vegetable protein}. it is from soybeans and is a non gluten product. also foods for life has brown rice gluten free tortillas. check your local health food store.

Most of the time when I do a “light on the protein, heavy with the veggies” meal, I will drink a glass of skim or soy milk with it.

These recipes are not heart healthy if you are using margerine, packaged dressing & bread & buns that are not whole grain….better to use olive oil (mixed with a minute amount of butter, make your own dressing and make your own crumbs from whole grain bread & spices.

There is margerine in one of the recipes. That is worse than even saturated fat. In place of cream cheese on ecould use cootage cheese and low fat yoghart combo.

These recipes are pretty boring. I’m a vegetarian and I’d like to see some more interesting recipes.

Brenda, can you share some more of your recipes?

I also liked Brenda’s recipe. I have a thyroid problem and have heard that you should limit the use of soy products with this condition. Does anyone know why? Is it the hormones contained in Soy?

Some of us choose vegan because we are unable to eat any dairy products. I don't eat vegan all the time any more, but if I don't eat a couple of vegan meals a week, I miss them. And in winter I love making the split pea soup and corn chowder recipes (both vegan) that I got many years ago in the "Fit for Life" book. I fix them for company and get raves!

I agree with previous posters that these recipes are NOT healthy.

Try this:
-Drain and rinse a can of beans, heat them with a 1/4 c. water in a saucepan. As they heat, mash them a little
-Heat and crisp a flour tortilla over the flame of a gas burner.
-Spread @ a tblsp. or so of beans on the tortilla. Sprinkle with a little cheese and nuke for about 25 seconds.
-Add onion, avocado, tomato, lettuce,salsa or whatever you like

Brenda, I'd love to visit about your recipes!

Here is something simple…

Blueberry Cheezecake (vegan)

Cook well 1-1/2 c. millet. While hot, gently press it into a sprayed dish. While millet is cooking make a blueberry topping: 1 to 2 c. Blueberry filling: In a sauce pan, heat grape juice (juice concentrate makes it richer) and cornstarch, cooked until starch is clear/thickened. Could stir in a little lemon juice and nutmeg. Stir in the berries, pour over the millet, chill well, and serve. Can't tell it's not something decadent. Serve with a whipped topping. Some health food stores have a soy whipped topping in the refrigerated section. You can sweeten the millet, to taste, but I choose not to. The Blueberries make the dish sweet enough. BTW: If you want a crust: crunch finely, 15-25 vanilla wafers. Spray the dish, sprinkle on the crumbs, put the cooked millet over crumbs, spread the blueberry filling on top. Chill well.(opt., could use blueberry pie filling.)