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Discussion Starter · #1 ·
I admit, I'm surprised. I thought people were sick of my nagging threads, but here I get a message to re-post them. Hmm perhaps people listen to me afterall! /faint

NOTE: When I say "butter", "fortified milk", "sugar", use whatever one suits your lifestyle. I'm sorry, but "margarined spouts" does not sound as good as "buttered sprouts" even if they are both butter free

Have you had 5-10 servings today?

A serving is:

1 individual fruit or vegetable (ie 1 apple, 1 kiwi, 1 orange, 1 pear, 1 tomato, 1 carrot)

1/2 cup awkward raw veggies (broccoli, cauliflower, onion, cabbage, bok coy)

1 cup cooked veggies

1 cup leafy vegetables (lettuce-types)

1 cup juice (OJ, apple, carrot)

Source: the hourly commericals on TV from the Alberta Council of Health, then the other commericals from the Canadian Heart Assocation, the Canadian Health department...There's been a push on since January to get us to eat more fruits and veggies.

1. Always have tomato and lettuce on your sandwiches.

2. Add a chopped apple to your tofu or grain dishes.

3. Have a plate of cut vegetables and salsa in the fridge for quick snacking.

4. Have a fruit serving with every meal. 1 glass of OJ, 1 cluster of grapes, 4 pineapple rings are simple and easy servings.

5. Use grated carrot as a filler in tomato-based sauces.

6. Toss tomatoes, onions and/or celery into your pasta salads.

7. Make snack time count, serving a fruit or vegetable with every snack.

Snack ideas:

Fruit kabobs on toothpicks (grapes, pineapple chunks, strawberries, orange slices, kiwi fruit) with yogurt w/ 1 tbsp wheat germ stirred in. Also 1-3 tbsp walnuts.

Crunchy vegetables marinated in a nutritional yeast-flax seed dressing, 1-3 tbsp almonds, 1-2 banana oatmeal cookies.

Whole wheat pita bread w/ hummus (chickpea or white bean made with olive oil and tahini), 1 piece fruit

Open face sandwich (1 slice ww bread or fancy brown, 1 tbsp peanut butter or almond butter, 1 small banana sliced on top), 1 yogurt or milk.

Banana Oatmeal Cookies

3 ripe bananas

2/3 cup firm-extra firm tofu (the kind with at least 11% calcium per 100g, I used Sunrise brand)

1/4 cup fortifed milk

1/4 cup brown sugar or "Sugar in the Raw"

1/2 cup blackstrap molasses

1/2 cup applesauce

¼ cup vegetable oil

1 tsp. vanilla extract

1 cup white flour

1 cup whole wheat flour

1 cup wheat germ

1 tsp. baking soda

1 tsp. cinnamon

2 cups high fiber rolled oats

3/4 cup cashew pieces

1/8 tsp. salt

Preheat oven to 375 degrees F.

In a large bowl, mash the bananas, milk and tofu together. Add the next set of moist ingredients (sugar vanilla) and combine well. Add remaining ingredients. Stir into the creamed mixture.

Drop dough by using a rounded tablespoon on an un-greased wax paper lined baking sheet. They dont rise a lot, so the cookies can be baked close together. Bake 6 to 10 minutes or until golden brown.

Makes 45 cookies. Per 1 cookie 78 calories, 3g fat, 1g fibre, 2g protein, 12g carb, DRI: 11% iron, 8% zinc, 4% calcium (40mg), 55% Vitamin E

Homemade Oil/Vinegar Dressing (adapted from Becoming Vegan's Liquid Gold Dressing)

1/2 cup flaxseed oil

1/2 cup water

1/4 cup lemon juice

2 tbsp balsamic vinegar

3 tbsp soy sauce

1/4 cup nutritional yeast

1 tbsp mustard (I use honey dijon, but plain prepared works fine)

1 tsp cumin

3 tbsp rice vinegar (optional - I like my dressing a little tart)

Blend until smooth. Store in a sealed jar for 2 weeks.

I hate nutritional yeast, but I love this dressing.

2 tbsp have about: 75cal, 1g protein, 6g fat, 40% Omega-3, 75% B-12, plus a load of other B vitamins.
 

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Discussion Starter · #2 ·
People don't listen to you. You babble and act so important, who cares?



Just kidding sweetie. Anyone that considers an Bananna oatmeal cookie a serving of fruit is o.k. in my book!!!
 
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