Veg- uary! (Use dicuts) Fiber -Decreased risk of coronary artery disease. navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes
Folate* -Reduces depression. -Helps fight dementia in the long term Black eyed peas, cooked spinach, great northern beans, asparagus
Potassium -Maintains a healthy blood pressure. Sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice
Vitamin A -Skin health Fights infections -Eye health -Antioxidant Sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, red peppers, Chinese cabbage
Vitamin C -Heals cuts and wounds Oral health -Immune system Red and green peppers, kiwi, sweet potatoes, kale, broccoli, Brussels sprouts, mangoes, tomato juice, cauliflower
Vegetables contain essential nutrients that are vital to our development. The average American eats only 1/3 of the daily- recommended value of vegetables.
Recipes Stuffed Peppers Ingredients 1 cup water 1/2 cup uncooked Arborio rice 2 green bell peppers, halved and seeded 1 tablespoon olive oil 2 green onions, thinly sliced 1 teaspoon dried basil 1 teaspoon Italian seasoning 1 teaspoon salt 1 pinch ground black pepper 1 tomato, diced 1/2 cup crumbled feta cheese Directions
1. Preheat oven to 400 degrees F (200 degrees C). Lightly grease a baking sheet. 2. In a medium saucepan, bring water to a boil. Stir in the rice. Reduce heat, cover, and simmer for 20 minutes. Remove from heat, and set aside. 3. Place the peppers cut- side down on the prepared baking sheet. Roast 25 to 30 minutes in the preheated oven, or until tender and skin starts to brown. 4. While the peppers are roasting, heat oil in a medium skillet over medium- high heat. Cook the onions, basil, Italian seasoning, salt, and pepper in oil for 2 to 3 minutes. Stir in the tomato, and cook for 5 minutes. Spoon in the cooked rice, and stir until heated through. Remove from heat, mix in the feta cheese, and spoon the mixture into the pepper halves. 5. Return to the oven for 5 minutes. Serve immediately.
Hearty Vegetable Lasagna Ingredients * 1 (16 ounce) package lasagna noodles * 1 pound fresh mushrooms, sliced
* 3/4 cup chopped green bell pepper * 3/4 cup chopped onion * 3 cloves garlic, minced * 2 tablespoons vegetable oil * 2 (26 ounce) jars pasta sauce * 1 teaspoon dried basil * 1 (15 ounce) container part- skim ricotta cheese * 4 cups shredded mozzarella cheese * 2 eggs * 1/2 cup grated Parmesan cheese Directions 1. Cook the lasagna noodles in a large pot of boiling water for 10
minutes, or until al dente. Rinse with cold water, and drain. 2. In a large saucepan, cook and stir mushrooms, green peppers, onion, and garlic in oil. Stir in pasta sauce and basil; bring to a boil. Reduce heat, and simmer 15 minutes. 3. Mix together ricotta, 2 cups mozzarella cheese, and eggs. 4. Preheat oven to 350 degrees F (175 degrees C). Spread 1 cup tomato sauce into the bottom of a greased 9x13 inch baking dish. Layer 1/2 each, lasagna noodles, ricotta mix, sauce, and Parmesan cheese. Repeat layering, and top with remaining 2 cups mozzarella cheese.
5. Bake, uncovered, for 40 minutes. Let stand 15 minutes before serving. Southern Candied Sweet Potatoes Ingredients * 6 large sweet potatoes * 1/2 cup butter
* 2 cups white sugar * 1 teaspoon ground cinnamon * 1 teaspoon ground nutmeg * 1 tablespoon vanilla extract * salt to taste Directions 1. Peel the sweet potatoes and cut them into slices. 2. Melt the butter or margarine in a heavy skillet and add the sliced sweet potatoes. 3. Mix the sugar, cinnamon, nutmeg and salt. Cover the sweet potatoes with sugar mixture and stir. Cover skillet, reduce heat to low and cook for about 1 hour or until potatoes are "candied". They should be tender but a little hard around the edges. Also the sauce will turn dark. You will need to
stir occasionally during the cooking. Stir in the vanilla just before serving. Serve hot. Challenges No time to cook? Try replacing one meal a day at the café with the vegetarian option and a salad! Desert? Try turning in the ice cream or brownie for a sweet apple or banana! Dare a friend or yourself to go vegetarian for one day! Its not so easy!