Fajita Lettuce Wraps

1/2 red bell pepper sliced thinly

1/2 yellow bell pepper sliced thinly

1/2 orange pepper sliced thinly

1/2 sweet onion sliced thinly

8 white button mushrooms sliced

1/2 cup jasmine rice

1 avocado sliced thinly

1/4 cup salsa

1/2 package of taco or fajita seasoning (low sodium)

1 tablespoon coconut oil or extra virgin olive oil

1 cup black beans, drained and rinsed

1 head of lettuce, 4—8 whole leafs

1. Cook jasmine rice as directed on package, add in salsa and set aside

2. In a large skillet, heat oil, add in the onions, mushrooms and bell peppers, cook until
vegetables are soft, approximately 8 minutes

3. Reduce the heat to low, add in the seasoning, stir, cover and let simmer while you dress the lettuce

4. Stuff each leaf with lettuce, black beans, avocado and lastly the bell pepper mixture

5. Fold wraps as you would a flour tortilla and enjoy!

Excellent Additions:

· Cheese

· Sour cream

· Jalapeno peppers

· Fresh chilis

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Juicing Vegetables For Our Health

In Canada we have ‘Canada’s Food Guide’ and in the US there is the Food Guide Pyramid; both similar structured guides. Most of us received copies of these guides in grade school; the posters were hung in our classrooms and lunchrooms, but do you remember anything about them? Do you recall how many portions of fruits and vegetables are recommended for our daily intake? Because of a recent work project, I had the need to download the Canadian guide and order print copies sent to my office. The Canadian and the US Health Departments both agree that the recommended daily intake of fruits and vegetables for the average adult ranges between 7 – 10 portions. Canada groups fruit and vegetable portions in one category and the US suggests 2-3 servings of fruit and 3-5 servings of vegetables. Studies have been done in both countries that prove as a whole, we do not eat enough produce! We know that fruits and vegetables have tremendous benefit for our health and yet we often fall short. As vegetarians and vegans, I think generally this is not the case, but all the same, I felt this was an important topic in spite of this fact.
 

I believe that an easy way to assist in our fruit and vegetable intake is by juicing. There is no sound, scientific evidence that proves that eating whole fruits and vegetables is better for you than juicing or vice versa. There are some that will advocate that by removing the fiber, juicing is better for absorption of the nutrients as the body does not have to work through the fiber.  Much of the nutritional value is lost when fruits and vegetables are cooked. By adding juicing to your daily regime, you are adding essential vitamins, enzymes and minerals that help the body fight off disease, aid in digestion and the removal of toxins. By removing toxins in the body, you may find your energy levels heightened; your digestion more efficient, ability to focus better and generally feel better overall!
 

In doing my research for this newsletter, I discovered a few things that I did not already know (no, i don’t pull all this information out of my back pocket, lol!).  I don’t think that I have ever considered juicing tomatoes. I cook most days and eat a lot of tomatoes, but have never used them in a blender or a juice for the purpose of drinking them. As I write, I realize that my granny and one of my aunts used to place a juice glass filled with tomato juice at every place setting for family dinners, and yet I have never even consider this as an juice option. Tomatoes are heart healthy, help to fight cancer, particularly prostate cancer in men, are a source for vitamin C and also contain potassium.
 

Sweet potatoes and Cabbage can actually be juiced! Sweet potatoes are higher in beta carotene than carrots, high in both vitamins  A & C, a good source of fiber, potassium and calcium.  Cabbage is vitamin rich including the B’s, A,C, K & E. It is known to assist the digestive system in keeping one regular with its mild laxative effect and it has been said that it protects our DNA.
 

I could go on, as there is so much out there on the net regarding juicing. Once again, I have used www.livestrong.com as a source for information and this site lists the following as the top 10 vegetables to juice:

Carrots

Carrots are an excellent source of pro-vitamin A, vitamins C, D, E, K, B1 and B6. They also contain calcium, magnesium, potassium and phosphorus and are also loaded with phytonutrients, which help to prevent diseases. According to Stanford Medicine, one cup of carrot juice provides just about the same nutritional value as five cups of sliced carrots.

Celery

Celery juice helps keep your body's electrolyte balance intact with vitamins and minerals. The leaves are high in vitamin A, and the stems provide a good source of vitamins B1, B6, and C. Celery juice is also loaded with potassium, folic acid, magnesium, iron, phosphorus and sodium. Celery juice helps to fight cancer, reduce cholesterol and lower blood pressure, according to Natural News.

Beets

Beet juice has been found to increase blood flow to the brain because of the natural composition of nitrates, which increase blood flow to areas in your body which lack oxygen. This finding could possibly help the older population fight dementia, reports Wake Forest University. Beet juice contains vitamins C, B1, B2 and high concentrations of the minerals potassium, iron and manganese salts. Beat juice should be diluted with boiled water or other juices to reduce concentrations, reports Woman's Passions.

Fennel

Fennel juice contains vitamin A and potassium. It is known to relieve stomach and arthritic pain. Fennel juice is best when mixed with other juices since it has a strong taste, or it can be used to flavor bland juices.

Lettuce

Lettuce contains vitamins A, C, E, K, folic acid, riboflavin and niacin. It also contains the minerals zinc, calcium, iron, selenium, potassium and phosphorus. The amino acid glutamine contained in lettuce helps to strengthen cells in the stomach, reports Sweet Additions. Lettuce juice helps to combat hair loss and relieve headaches and insomnia due to its natural tranquilizing effect.

Spinach

Spinach juice contains vitamins A, the B-complex vitamins, K and the minerals phosphorus, magnesium, calcium and iron. Use caution when drinking this juice as it has a laxative effect. Since it has a natural concentration of oxalic acid, this juice is contraindicated if you have a diagnosis of kidney stones, gout, rheumatoid arthritis or osteoporosis, reports the Juicing Book. Because it is a green juice with high concentrations, mix only a small amount with other juices, making sure that it is no more than 1/4 of the total amount.

Kale

Kale contains vitamins A and iron, is high in calcium and contains chlorophyll. Kale is used to treat anemia, arthritis, asthma, hair loss and skin problems. Since Kale is a green juice with high concentrations, mix a small amount in with other juices. Make sure it does not exceed 1/4 the total amount of juice.

Cabbage

Cabbage contain vitamins A, B1, B2, B6, C, E, K and folic acid. It also contains the minerals calcium, iron, iodine, potassium, sulfur and phosphorus and is loaded with phytonutrients that boost your immune system and decrease your risk for cancer. It also helps to rid your body of harmful toxins, reports Juicing For Health.

Wheat Grass

Wheat grass juice contains vitamin A, as well as calcium, potassium, iron and magnesium. Wheat grass is also high in chlorophyll. This juice is used to treat acne, cancer, skin problems, asthma and hair loss. Mix only 1 oz. in an 8-oz. glass of juice since it is a green juice with high concentrations, reports the Juicing Book.

Collard Greens

Collard greens contain vitamins A and C and the mineral magnesium. Calcium is used to treat cancer, asthma and cataracts. Choose leaves that are smaller and avoid leaves that are yellow or withered looking. Mix this juice with other vegetables since is has high concentrations of oxalic acid, making sure does not exceed 1/4 the total amount of juice, reports the Juicing Book.

Read more: http://www.livestrong.com/article/442315-top-ten-juicing-vegetables/#ixzz1vkL6vj4M

Lyndsay’s regular juice mix:

1/2 orange

1 green apple

2 celery stalks

1/2 a lemon

1 carrot

1/2 cucumber

1/4 beat

Handful of spinach

Handful of sprouts

3 teaspoons of wheat grass

1 teaspoon of spirulina

As our busy lifestyles affect how we eat, juicing can ensure that we are getting the raw vegetable content our bodies need. After reading this far, I am almost certain you are considering juicing. Now is the time to decide if juicing is something you would like pursue. To get started you will need a juicer.  I found this site that gives detailed description of a plethora of juicers to research before making a purchase: http://www.consumersearch.com/juicers?gclid=COzAnrCtj7ACFSWFQAodGHeIqw&ef_id=TedPkuooy1oAAExS:20120520170836:s. Should you decide to add juicing to your daily regime, let us know what you experience and how it has affected your body.  We’d love to hear from you!

Laurie and Lyndsay!

Check us out on our  blog: www.vegetarianveganmenuplanner.blogspot.ca

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What’s on the menu this week?   

• South-Western Chickenless Salad
• Quick Sesame Noodles
• A Healthier Fried Rice
• English Muffin Pizza
• Roasted Red Pepper & Sweet Potato Soup
• Brunch: Carrot Loaf
• Dessert: Vanilla Pudding with Fresh Fruit, Graham Cracker Crust and Whipped Topping

Enjoy!

Lyndsay & Laurie

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Contact us at lyndsay@vegmenufortheweek.com


 RECIPE - Juicing Vegetables

Brazilian Bootie Shaker Smoothie

Serves: 4

7-8 oz acai berry puree
24 oz almond milk, unsweetened
1 ripe pear, peeled and seeded
1 large ripe banana


 Instructions:
1. Place all ingredients in blender on high until smooth

** This was a recipe that we stumbled across online, we tried it and loved it! **

Homemade Kale Chips

Recipe for Kale Chips below..

.

We rolled out our newsletter last week on healthy snacks and Laurie mentioned how much I love Kale chips. I wasn't thinking last week but I am now.

• 1 bunch kale - cleaned and dried
• 1 tablespoon extra virgin olive oil or coconut oil (at room temperature, not hardened)
• ground sea salt & fresh cracked pepper -to taste

1. Separate the leafs from stem and tear into small pieces, coat with olive oil and salt and pepper.
2. Separate on a baking sheet covered with parchment paper
3. Bake in 350 degree oven for 10 minutes - 15 minutes max! somewhere in between there is the perfect time.

If I am feeling like I need more of a "bad" (when I say bad, I mean yum!) snack, I will add vegan imitation Parmesan after they come out of the oven - just a sprinkle it on top.

Enjoy! 

Lyndsay


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Healthy Snacks On The Go! (Oatmeal Raisin Bars Recipe Included!

With both of us having full time jobs, running Vegmenufortheweek.com, exercise schedules and busy families and their schedules to run, knowing what healthy snacks on the go can be a challenge, especially with having food sensitivities. Like many others, we are very healthy eaters, however when faced with busy schedules and life’s little challenges, we are just as inclined as the next person to break from our healthy patterns when forethought is not part of the equation. We both tend to prepare for long days away from our homes with healthy food ammunition!

I leave my house weekdays at 5:45am and drive an hour and twenty minutes every day to work. I pick up my briefcase, my purse and a cloth bag filled with food to take me through the day. A container of fresh cut carrots, cucumbers and celery, a bag of mixed nuts and seeds, a small zippy container of fresh salsa and tofu sour cream to go with the organic blue corn chips I keep in a drawer at the office, one of the recipes I have prepared for all of you and some type of leafy green. I may not consume everything I have packed, but when I follow this regime, I am never caught without a healthy option. When I don’t take the time to prepare for the 14 hours I am away from home, I go looking for anything and everything I can put to my lips!

Half the battle is having the healthy ingredients on hand. In my cupboard at any given time you will find pumpkin seeds, almonds, pecans, walnuts, sunflower seeds, cashews, low salt brown rice or almond crackers and organic corn chips. In my fridge, there is almost always a cucumber, celery, carrots, avocado, green onions, cilantro, spinach, *fresh salsa, tofu sour cream, **plant based milk with ripe tomatoes on the counter and mixed berries in the freezer. For me this combination of ingredients gives me so many options. I can mix a smoothie, make a salad or make a snack or a dip.

We generally recommend that you buy whole fruits and vegetables and process them as you need. I personally recommend you take all of your whole fruits and vegetables out of the plastic bags they often come in. When in season, buy local or from markets where the produce is on display in bins as this will cut down on the toxins your body absorbs when food sits in plastic. But when you are on a tight schedule and time does not allow for getting yourself organized, many stores offer pre-cut fruits and vegetables and better to ensure you get enough into your daily food intake than not at all.

Snacks can be a healthy part of your daily intake however they can be high calorie if purchasing snack bars and prepared items. Try to keep your snack calorie count to less than 200 calories. This is pretty simple as you can see from what I have listed above. Our goal should be to keep a balance of carb, fat and protein, however snacks will not always meet these guidelines but as long the choices are good, then I don’t think you should stress about it too much. It is also recommended that you stay away from sugar laden snacks. These increase your blood sugar levels causing a short burst of energy with a downer following right behind it. Have you ever eaten a sugar cereal for breakfast and then began to yawn an hour or so later? Well you had experienced a sugar downer.

Snacks that work for me:

For my salty cravings:

28g Organic Blue Corn Tortillas

2 tbsp Tofutti Better than Sour Cream

2 tbsp Fresh Salsa

Calories 175, Carbs 22g, Fat 9g and Protein 3g

I have a zippy container on my desk almost every day:

1 cup of cut carrots

1 cup of cut cucumbers

1 cup of cut celery

Calories 82, Carbs 19g Fat 0g and Protein 3g

A quick assembly:

8 almond crackers

¼ avocado

¼ cup cucumber

1 small vine ripened tomato

Slice tomato and cucumber, place on cracker, top with avocado and sea salt

Calories 140 Carbs17g Fat 5g Protein 4g

Snacks that work for Lyndsay:

8 brown rice crackers

2 tbsp hummus

Calories 134 Carbs 19g Fat 6g Protein 3g

1 brown rice cake

2 tbsp natural peanut butter

Calories 105 Carbs 13g Fat 5g Protein 3g

Kale chips

Calories 56 Carbs 8g Fat 3g Protein 3g

*I live in Ottawa Ontario where Signature Foods makes a fantastic fresh salsa that has no preservatives and no additives. The hotter version is my favourite and although salsa is an easy recipe, I am happy to purchase this product.

**I tend to mix up my plant based milks. I switch from week to week between coconut, almond, soy and rice. Just depends on my mood when I am out shopping. I am sure if you read labels, you would find that there are similar products in your local grocery store.

Remember, the less preservatives and sugars in your snacks the better! Try and make as much as you can from scratch, this way you are controlling what is going into your body; buy organic and local, and lastly whole foods are your best chance at a healthy, satisfying and filling snack.

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http://www.facebook.com/pages/Vegetarian-Menu-For-The-Week/236229299783549?ref=ts

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What’s on the menu this week?

• Millet Salad
• Artichoke Stew with Polenta
• Thai Red Curry Noodle Bowl
• Spring Mix with Honey Lime Dressing
• Taco's!
• Brunch: Blueberry Muffins
• Dessert: Mixed Berries with Whipped Topping

Enjoy!

Lyndsay & Laurie

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Contact us at lyndsay@vegmenufortheweek.com


RECIPE From Menu For The Week

Dawn Billesbach, owner of Menu For The Week has graciously offered us this delicious Oatmeal Raisin Bars to include in our newsletter.

Oatmeal Raisin Bars
Makes: 24 Bars

Active Prep Time: 20 minutes | Bake Time: 30 minutes



"This makes a ton, but my kids eat them for several days. They are great for breakfast, but also snacks and lunch boxes."

1/2 cup brown sugar
1/2 cup sugar
1/2 stick (or 1/4 cup) butter - softened
3/4 cup applesauce
1 egg
3 tablespoons milk
1 teaspoon vanilla extract
1/2 cup flour
1 teaspoon baking soda
1 teaspoon cinnamon
3 cups oats
1 cup raisins

1) Preheat oven to 350. Beat sugars and butter. Add applesauce, egg, milk, and vanilla.

2) In a separate bowl, combine flour, baking soda, and cinnamon. Add to butter mixture. Stir in oats and raisins.

3) Spread into an ungreased 13 x 9 inch baking dish (divide it into 2 (8 inch) dishes if necessary.) Bake for 25 - 30 minutes.

Dawn's specialty has been making tasty recipes that are loved by all members of the family. Her recipes are Mom, Dad & Kid approved!

For more delicious recipes from Dawn, you can check out her blog at: http://mealplanningmom.wordpress.com/
Follow her on facebook: http://www.facebook.com/MealPlanningMom

Eating Tips For Working Shift Work

Many people who work different shifts, especially the night shift, struggle with a stable diet. Its hard to think straight when you are preparing breakfast at 3PM when you wake up to start your day. And I know that many people who work the night shift grab alot of snacks and don't necessarily eat a full meal.

This completely throws off your digestive track and isn't healthy for your body.  This is where lack of nutrition comes into play and unfortunuately weight gain.

I have put together some ideas below that will help you compact the confusion on what is healthy to eat when you are working the off shift.

• When you wake up, get your body moving with a large glass of water, starting your day with hydration is always a good step.
• Your first meal should be something that is low in fat but has high protein to give your self the proper fuel, I would start with foods such as a low-fat yogurt or an egg, 1 piece of whole grain toast with cashew, almond or peanut butter (natural unsweetened). Remember this is your breakfast, although it is dinner time, your body isn't ready to eat a large meal and this would be starting your day off feeling very sluggish.
• After your breakfast and you are up and moving and maybe already started your shift, chose snacks with carbohydrates, but again just a light snack that will keep you satisfied.
• The lighter meals you eat throughout your shift should be easy to digest, an example of this is: beans, vegetables, fruits, whole grains, low fat cheeses and milks.
• Avoid eating high acidity and spicy foods, you want to avoid indigestion, heartburn and gas that comes along with eating these foods.
• The wholer the foods, the better! Avoid snacks like pastries, especially store bought where the sugar is outrageous! If your chosing granola bars, make sure you are checking the sugar content - 12 grams of sugar in one little bar is alot for one snack.  Try trail mix - unsweetened - the sweetness comes from the raisins or cranberries. brown rice crisps & hummus, vegetables & dip, whole grain pretzels
• Eat smaller portions. Overeating carbohydrates and sugars will give you a spike in your blood sugar level and you can crash pretty hard if your blood sugar level is acting like a yo-yo.
• Drink lots of water for the first 3/4 of your shift to keep yourself hydrated and avoid coffee and black tea in high consumption, especially if caffeine interrupts your ability to sleep. The last 1/4 of your shift, avoid any liquids to avoid having to wake up for a bathroom visit.
• Do not eat turkey and banana's - these actually contain a sleep hormone called tryptophan.

These are just a few suggestions to keep yourself healthy and at your optimal health when working on the off shift.  I would love to hear if you have any suggestions that work for you.

Vegetarian Polpette in Marinara Sauce

Prep Time: 30 minutes

Cook Time:  40 Minutes

Serves: 4

Prep Time: 30 minutes

Cook Time:  40 Minutes

Serves: 4

Prep Time: 30 Minutes     Cook Time: 40 Minutes     Serves: 4

2 cups of dried bread crumbs

2 eggs

1 cup of milk (your preference)

1/2 cup of chopped parsley

1/2 cup parmesan cheese

1 teaspoon of baking powder

pinch of salt and pepper

1/2 cup of olive oil

Tomato Sauce:

1 28oz can crushed or diced tomatoes

3 garlic cloves minced

1 small onion, diced finely

1 156mL can of tomato paste

1 tablespoon of extra virgin olive oil

Pinch of salt and pepper

5 basil leaves chopped

1. Polpette: Mix together the bread crumbs, parmesan cheese, baking powder, salt and
parsley, once mixed stir in the eggs and milk until combined (let sit for 2 minutes for bread crumbs to absorb the milk and eggs

2. Form medium size balls with your hands, place on tray and once complete, place in
refrigerator for 10 to 15 minutes

3. Sauce: In a large saucepan, heat oil on medium heat, add in the garlic and onion and fry for 4-5 minutes, add in the can of tomatoes, tomato paste, salt, pepper and let cook over
medium heat, stir periodically while you cook the polpette

4. Remove polpette from refrigerator, in a large skillet or frying pan, on medium-high heat,  add olive oil and let heat up for 2 minutes. Add in the polpette balls and cook for 3 minutes on all sides until balls are golden brown (approximately 10 minutes in total)

5. Transfer balls to the tomato sauce, add in the chopped basil and let cook on low heat for an additional 20 minutes.

6. Broccoli: While polpette is simmering in tomato sauce, steam broccoli until texture is
desired, to reserve the most nutrients, maximum 5 minutes

7. Serve polpette on plate beside steam broccoli