Vegetarian eating - where to get iron from your food recipes

Vegetarians tend to suffer from a lack of iron in their food, because they are not getting all the minerals and nutrients found in meats. However, there are some foods that are able to replenish this lack. In a way, you need to be cooking the right foods so that you can get delicious and healthy food recipes for yourself.

Beans are great sources of iron and proteins. They are packed with natural goodness, and you can get a balanced diet out of them. Go for navy beans, soya beans, chick peas, red beans, etc. They can be really delicious, especially if you prepare them for desserts.

Go for vegetables such as broccoli, spinach and parsley. They are rich in iron and other minerals. Fruits such as watermelons, raisins and pumpkin are excellent sources of iron as well.

If you wish to stay healthy, you need a lot of iron, since our body cannot produce them on our own. However, too much iron can make you susceptible to bacteria, so watch what you eat as well!

How to Make a Great Veggie Pita Pocket

One of my favorite lunches on a hot summer day is a nice cool vegetarian pita pocket. A pita pocket is great in that it is indeed bread shaped like a pocket, and you can put any foods you want into it.

The only thing you really need to make a pita pocket is a piece of pita bread. There are two basic ways to cut the pita bread. The first way to cut your pita is right in half, so you have two pretty much equal half circle pockets of pita. The other way to cut pita bread is to take a bit off of the top, and so you have one big pocket.

Before cutting your pita in half it is a good idea to see if there are any little tears or thin spots in the bread. I like to make my cut near these little imperfections. This will keep the weakest part of the pocket from being deep down where you will have lots of great stuff.

Once you cut your pita you can either use it cold from the fridge, at room temperature, or toasted. If you toast it, which I sometimes like to do, be sure not to get the pita too toasty and brittle. A brittle pocket will fall apart.

Once you have your bread ready it is time to start putting good stuff into it. I will just say one last time that it is important to not rip the bread, as it makes a mess to have the bottom of your pocket split open while you are eating. That is why you want to go slow in the stuffing, and be sure to chop up your ingredients so they do not strain the bread.

I like to start of by putting a nice spread of hummus in the pocket. For the most part the order you add things does not matter, except the spread of hummus. Hummus comes in a lot of great flavors now, but I do tend to like the plain. There is something about hummus that just adds such a smoothness to the taste of the pocket.

The next thing I like to add is some baked tofu. This is more and more readily available in supermarkets, and comes in a wide array of flavors. One of my favorite flavors is classic Teriyaki, but barbeque and other flavors are great. I do not think I have ever tried one I did not like. If you can not find baked tofu, or want to make your own, it is not too hard. You just press, marinate, and bake the tofu - but that is another article. I would not advise using plain, unbaked tofu. It is probably perfectly safe, but at least to me not appealing.

Then I like to add something a little moister to the pocket, such as pickles or tomatoes or both. I usually have pickles in the fridge. Pickles add a fantastic crunch and saltiness to the pocket. I do not always have fresh tomatoes, but if I do have one then I defiantly add diced tomato to the pocket. A tomato just adds such a lovely fresh flavor.

Lettuce is terrific to put in a pita pocket. Lettuce does work best in a pocket if it is chopped up very thin. Chopped lettuce fills in the pocket well and does not take up a huge amount of room.
If you have olives try chopping up a few for your pocket. Olives add a nice salty richness. I like Kalamata best, but black, green or any olives go well.

If you want to add a little spice to your pocket try a few diced up jalapeno rings. If you want something spicy, but not as spicy as jalapenos, try a diced up pepperoncini. Want peppers with no spice? Try some nice roasted peppers.

Sprouts are a fantastic addition to the pocket. In many markets you will find a variety of fresh sprouts. Any will work in a pocket. You can put them in at any time, but I like to save them to the end so the sprouts are sticking out of the top of the pocket. Probably does not make a difference in the eating, but there is something so visual about fresh green sprouts poking out of the pocket.

Those are just a few ideas for a lovely veggie pita pocket. You can add virtually any food you like to your pocket. Great chance to look in your fridge for some ingredients. Raspberries or strawberries, that could be fun! That jar of artichoke hearts, why not add a few? Chocolate sauce or peanut butter or jam, it is all up to you.

So there you have it, an easy and delicious vegan lunch. Enjoy every sandwich!

Larry Truett is a vegan freelance computer programmer living in San Diego, California with his wife and their three cats. He enjoys hiking, reading, gardening, watching too much television, and other nerdy activities.

Check out his resources for all things vegan at http://www.VeganUSofA.com with listings of restaurants, organizations, and events near you.

Spinach and Mushroom Strudel, a Great Vegetarian Entree

Here is a fun way to create a great vegetarian entree using puff pastry. Saute two pounds of spinach in olive oil with fresh mixed herbs. When you get it thoroughly wilted, put it in a colander and let it cool and drain. Next take three pounds of sliced mushrooms and saute them until they are soft and de-glaze them with 8 oz. of red wine and a 2 oz. of balsamic vinegar. Cook them until all the liquid is gone. You will be stirring quite a bit as the last of it evaporates now set them aside in a bowl to cool.

Take 2 logs(20 oz.) of Cherve (French goat cheese) and put it into a bowl and mix it with a hand mixer to make it soft. If you do not like goat cheese use domestic "feta" which is cows milk. Add some fresh minced garlic and fresh Italian herbs. Salt and pepper to taste. Now you need a 10" by 15" sheet of puff pastry dough. You can usually get these at your local delicatessen. This will make enough for 6 entrees.

Now you will need a couple of eggs to use as an egg wash to seal the seams and to make the dough shine when you bake it. Put them into a small bowl and add a couple tablespoons of water. Mix them up with a fork and drag out your pastry brush ready for action.

Lay the dough out on your floured cutting board and flatten it out with a rolling pin a little bit more than it already is. Roll it out about two to three inches all the way around. So now you have a sheet that is about 20 inches long by 13 inches or so wide. Now for the filling, the spinach needs to be hand squeezed to get rid of as much liquid as possible. This is necessary so that it does not saturate the puff pastry. Once that is finished the filling is ready to go.

First, take the spinach and make a fat 1 inch tall by 2 inches wide row down the pastry starting about 3 inches from one end and stopping about 3 inches from the other end. This is done by placing handfuls of spinach on the dough and forming it into a long line, about 2 inches wide and evenly dispersed. Next do the same thing along side of the spinach with the sauteed mushrooms. Go end to end leaving the last three inches on both ends empty. I think the quantities should be just right to fill the space.

Now if you are using goat cheese you will need a pastry bag with a large round tip. Squeeze out a line of cheese on top and down the center between the spinach and the mushrooms. With feta you can simply crumble it over the two fillings evenly to cover them and add your seasonings after you have finished. Now it is time to make the envelope.

First brush the egg wash around the entire outside edge of the dough. Now fold each end of the rectangle back over the filling even with where the filling stopped. Next brush the newly exposed dry spots on the dough with egg wash (this is the sealing glue). Now for the sides, take one side and fold it over the filling. It should be just enough to cover over the filling without draping onto the other side. Once again brush with egg wash and fold the final side on top of the other side. This exposed side does not need to be egg washed because it will be the bottom of your creation.

Now you can roll the entire log over onto its double side. Gently brush off any large accumulations of flour from the newly exposed side. Now it can be transferred to a cookie sheet. At this point it should be 4 inches wide and about 14 inches long the cheese will be on the bottom covered by two layers of pastry to keep from burning. Once you have transferred it to the cookie sheet brush the top and sides with the egg wash. Now turn your oven to 400 degrees and let it preheat. The final step is to take a knife and make a series of diagonal slices across the top about two inches apart.

When the oven gets to temperature put your strudel in for about 20-30 minutes until it rises and turns a nice golden brown. This makes a great vegetarian entree and it will serve 6 people easily. Enjoy!!

Michael Brown, blogs about having fun in the kitchen with emphasis on the chef's knives and gadgets toolbox. Tips and techniques for creating garnishes and making food look pretty. The Cutting Edge Blog at http://greatcookingtoday.com/. A long time chef he loves to share his knowledge about his craft and presenting food in an eye appealing manner.

3 Excellent Asian Vegetarian Recipes - Easy Step By Step Cooking Instructions

One of the best ways to enjoy the delicious vegetarian cooking is by cooking some Asian dish. You can cook any of the various Asian vegetarian cooking recipes. Some individuals like to choose their own Asian vegetarian cooking that is their favorite while others like to try something new from the list of Asian vegetarian cooking. Some of the great recipes are as follows:

(I) Indian Lentils with Rice:

You need to have the following ingredients to cook this dish.

1) finely chopped one tablespoon gingerroot
2) finely chopped two garlic cloves
3) five 1/4 cups of vegetable broth
4) one teaspoon of ground turmeric
5) one cup chopped large tomato (1 tomato)
6) two teaspoons of dried mint leaves or fresh mint leaves that are chopped
7) one 1/2 cups of plain fat-free yogurt
8) eight chopped medium green onions(1/2 cup)
9) crushed red pepper (1/8 teaspoon)
10) one 1/2 cups or 12 ounces of dried lentils, rinsed and sorted
11) half teaspoon salt
12) one-fourth cup shredded coconut
13) three cups of hot cooked rice

Now just follow some cooking steps as,

First of all, spray cooking spray on 3-quart saucepan. Now, cook gingerroot, garlic, onions and red pepper in saucepan. Until onions become tender stir occasionally themixed ingredients in saucepan on medium flame for three to five minutes.

Secondly, stir turmeric, lentils and salt in five cups of broth. Reduce heat once it reaches the boiling stage. Cover the dish and let it simmer for about half an hour until the lentils are tender. If required, add remaining broth.

Thirdly, you need to stir the mixture in coconut, mint and tomato. Serve the dish with yogurt over rice.

(II) Spicy Confetti Noodles:

You need to have the following ingredients to cook this dish.

1) two medium bell peppers
2) ten ounces of uncooked spaghetti or two packages of Japanese curly noodles of five ounces each
3) 1/3 cup water
4) half teaspoon of chicken bouillon granules
5) two tablespoons soy sauce
6) one teaspoon curry powder
7) two finely chopped garlic cloves
8) three medium green onions
9) medium carrots 10) two teaspoons sesame oil
11) 1/4 cup of water or dry sherry
12) finely chopped one tablespoon gingerroot
13) one tablespoon of chili puree with garlic
14) 1/4 teaspoon of sugar

Now just follow some cooking steps as,

First of all, cut the onions into two inch pieces. Then cut these pieces into thin strips. You need to cut carrots into julienne strips and bell peppers into thin strips.

Secondly, read the instructions on the package and cook noodles accordingly. Then, toss the noodles along with some oil in a large bowl. Stir carrots, bell peppers and onions.

Thirdly, you need to mix the remaining ingredients in 12-inch skillet or wok. Stir occasionally on medium heat and to boiling. Add noodle mixture and toss it with some sauce. Stir the contents constantly and heat it properly.

(III) Indian Split Peas along with vegetables

You need to have the following ingredients to cook this dish.
1) 1/4 teaspoon of ground cumin or 1/2 teaspoon of cumin seed
2) finely chopped and seeded two jalapeno chilies
3) two cups of cooked yellow split peas
4) drained and rinsed two cups of Green Giant frozen sweet peas and one can of Progresso black beans.
5) two teaspoons vegetable oil
6) 1/4 teaspoon ground turmeric
7) three cups or one pound cauliflowerets
8) 1/4 cup vegetable broth or chicken

Now just follow some cooking steps as,

First of all, heat the oil over medium-high in a 10-inch sillet. Stir occasionally and cook chillies, turmeric and cumin in oil for two minutes.

Secondly, stir broth and cauliflowerets and cook for around 3 to 4 minutes. Cook until the cauliflowerets are tender.

Add all the remaining ingredients into the sillet and stir occasionally. Cook for about five minutes until it is hot.

Abhishek is really passionate about Cooking and he has got some great Cooking Secrets. up his sleeves! Download his FREE 88 Pages Ebook, "Cooking Mastery!" from his website http://www.Cooking-Guru.com/770/index.htm. Only limited Free Copies available.
Article Source: http://EzineArticles.com/?expert=Abhishek_Agarwal

Cooking Vegetarian Family Meals

Every family can benefit from increasing the amount of fruit and vegetables in their diet. Even if you are not vegetarians, consider cooking a couple of "meat free" meals each week. People who follow a vegetarian diet tend to have lower cholesterol, stronger immune systems and are more likely to maintain a healthy body weight.

Here are some tips to help you make the switch:

• Start with a "family favourite" recipe, such as lasagna or bolognese, and modify the recipe for a meat free version. Remember, you don´t have to make the meal solely from vegetables. Use one of the many soya-based meat equivalents.
• If you find the thought of cooking a vegetarian meal from scratch a little daunting, buy a couple of supermarket ready meals first. Most stores offer a great choice of dishes and it should be easy to find one that appeals to the family´s taste.
• Buy a cheap vegetarian cookbook or download recipe ideas from the internet. There is a wealth of information out there, so there are no excuses for serving limp salads!
• When eating out, try to switch to a vegetarian option. Even the fast food chains offer vegeburgers and bean burritos, so making the switch is easy. Just make sure that you go easy on the side orders. French Fries might be made of potato but they are still loaded with fat!
• If you find the taste of some vegetarian meals a little bland, use herbs, spices and seasoning to add taste and flavor.
• Think of all the recipes that your family enjoys and eats anyway. Chances are that there are quite a few vegetarian meals in the list! Tomato soup, bean salad, coleslaw, macaroni cheese..it should be easy to put together a vegetarian menu a couple of times a week.
• Go easy on the higher fat foods such as cheese. It is still possible to gain weight on a vegetarian diet if you eat the wrong foods in large portion sizes. Remember to check that any cheese you buy is vegetarian, as some cheeses are made from animal rennet. Increase your consumption of beans and pulses in tasty stews and casseroles. Legumes are a good source of protein.
• If you don´t think you can miss meat out of your recipes altogether, try giving up red meat instead. Switch to chicken or turkey mince in pasta sauces and burgers, as the fat content is considerable lower.
• Most cooking styles will have a wealth of vegetarian options available, meaning you can have an extensive and varied repertoire of family meals. Italian pasta sauces, stir fry recipes, mexican food, curries.. the choice is endless.
• Many vegetarian dishes can be easily cooked in your slow cooker. Vegetable stew, Winter Vegetable Casseroles, soups and curries. Save time, effort AND calories with these healthy choices.

Try making the switch and see if your family can tell the difference. The first time I made lasagna to the usual recipe, but with soya mince, no-one around the table even noticed. And if your family enjoys the meals so much that you decide to make a lifestyle change, remember that you will have to start checking the ingredients on every food item that you buy. Read the nutritional labels of every product carefully, as animal products do turn up in the strangest places!

You can even adapt your favourite crock pot recipes to be vegetarian. Lisa has with these vegetarian crock pot recipes
Article Source: http://EzineArticles.com/?expert=Lisa_Paterson

Cooking Vegetarian - Simple Ways To Cook Vegetarian Food

In all forms of cooking there are some principles to bear in mind that can make it easier. Vegetarian dishes are no exception. Even the simplest recipe can look really complicated unless we understand the basics.

The simplest of all dishes is a one pot stew or casserole. There are vegetarian versions that taste just as good as meat based ones. If you have the essential ingredients to hand you can make a very simple vegetarian casserole.

All you need to do is add a tin of beans such as kidney beans, pinto beans, butter beans of flagellate beans to a root vegetable casserole. You can develop some variations on this theme by adding a topping of breadcrumbs with or without grated cheese and putting it in the oven for a few minutes. You could even add a pastry crust or a cobbler topping and bake it. Dumplings are an excellent addition and make a hearty vegetarian meal.

Vegetarian soups are just as simple. If you cook some lentils, carrots and onions for about 15 minutes you can whizz the whole thing in a food processor to make soup. Season to taste and stir a spoonful of yogurt or creme fraiche into each dish as you serve it. A sprinkling of chopped coriander or parsley adds a special touch.

A pea soup is even easier. Cook some frozen peas in boiling water with a sprig of mint. When they are cooked put them in the food processor. Season to taste and serve. A slice of wholemeal bread makes a satisfying vegetarian lunch.

Another one pot stand by is risotto. A mushroom risotto makes a quick and easy vegetarian supper. Arborio rice cooks in about 10 minutes and it will take about the same to chop up some onions, garlic and mushrooms.

Stir fry is a great vegetarian stand by. The great advantage of this kind of cooking is that you can adapt it to whatever vegetables you have available. If you have some tofu in the store cupboard it is easy to make a vegetarian stir fry. Mushrooms also make a good vegetarian stir fry.

A stir fry is not quite a one pot dish because you will need to cook some rice or noodles to go with it. But noodles are very easy and only take about 10 minutes or less.

Cooking brown rice can be a slow business which puts many people off using it. But the best way to make this essential vegetarian food easy is to invest in an electric rice. cooker. Your rice will be done perfectly every time and become the basis of many easy vegetarian meals.

Abhishek is really passionate about Cooking and he has got some great Cooking Secrets. up his sleeves! Download his FREE 88 Pages Ebook, "Cooking Mastery!" from his website http://www.Cooking-Guru.com/770/index.htm. Only limited Free Copies available.