Recipe: African Yam & Peanut Soup

I was an adult before I grew to appreciate the sweet potato. My mother used to eat it mashed with margarine and brown sugar, which horrified me to no end (I don’t have much of a sweet tooth unless dark chocolate is involved). Combined with savory ingredients, however, I discovered that this nutrient-packed vegetable is absolutely delicious.

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Recipe: Pumpkin & Mushroom Lasagna

This is an interesting Thanksgiving twist on traditional lasagna. The pumpkin and mushrooms combine for a savory, earthy flavor that is anything but dull.

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Legumes – The Beans

Beans are an excellent source of carbohydrates, fiber and protein, as well as other vitamins and minerals necessary for a healthy diet. Paired with grains, they provide all of the essential amino acids necessary for complete protein in the vegetarian diet. There are many bean varieties to choose from:

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Recipe: Calabacitas con Huitlacoche

On the one hand, the word calabacita means zucchini. On the other hand, it is also the name given to various Mexican or South American side dishes that include zucchini (or some type of squash), corn, and cheese as the staple ingredients.

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Vitamins in the Vegetarian Diet, Part 1: the Fat-Soluble Vitamins

Fat soluble vitamins are stored in fatty tissue and the liver and are not quickly discharged by the body, as they are attached to protein carriers in order to circulate throughout the the bloodstream. There is a potential for them to become toxic if too much accumulates in the body.

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Recipe: Chimichuri Sauce

This spicy sauce hails from Argentina and is an excellent way to perk up an otherwise uninspired bowl of brown rice.

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Make Your Own Vegetable Broth

All vegetable broths are not created equal. But most of them list carrots as their second ingredient (after water), and are sky-high in sodium.

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Hidden Animal Ingredients

Reading the ingredients list on prepackaged foods can be a nightmare, particularly if you have no idea which of those ingredients might be a hidden source of an animal product, much less how that product was taken from the animal itself. As a vegetarian, you will have to decide what level of animal product consumption you are comfortable with.

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Whole Grain Alternatives

Most whole grains that are otherwise considered healthy for the majority of the population are actually extremely toxic to those individuals with the very real problem of gluten sensitivity. Here are five grain alternatives, four of which are considered to be complete proteins:

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Winter Squash in the Vegetarian Diet

Winter squash is called such due to the fact that it is harvested later on in the year, into the fall, when the skins are thick and hard – as is the flesh. Winter squash does not make for good raw eating. It is, however, very flavorful when cooked – much more so than the summer varieties. The seeds are an excellent source of protein and quite delicious when toasted with a few choice seasonings.

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