Vegetarian Foods Rich in Vitamin C

Vegetarian Foods Rich in Vitamin C

Vegetarian foods i.e., vegetables such as cabbage, cauliflower, broccoli, spinach, kale and green peppers are rich sources of vitamin C. The problem is, much of the vitamin is lost during storage, preparation and cooking. Vitamin C is an important nutrient for all of us, but vegetarians tend to get less in their diet.

Broccoli and cabbage

Having said that, here a list of vegetarian foods that provide the best amounts of vitamin C. It doesn’t matter how you utilize them in your cooking.

Top Vegetarian Foods Rich in Vitamin C:

  1. Red bell peppers - Full of vitamins C and A, folate
  2. Sauerkraut – Good source of vitamin C
  3. Broccoli - Superhero of the vegetable kingdom
  4. Kale – Rich in minerals and vitamins
  5. Parsley - Excellent source of vitamin C, iodine, iron, more
  6. Brussels sprouts - May be better than full-grown broccoli
  7. Fennel – Lots of vitamin C. Can be substituted for celery in all recipes or in salads .
  8. Kiwifruit - Vitamins A, C, E and folate

 

Vegetarian Foods Rich in Vitamin C

Freebie for Vegetarians!

Download a free Tip Sheet for Vegetarians.

Mushroom Matters. Mushrooms contain essential minerals and B Complex Vitamins# not found easily in produce. Vegetarians should be aware that mushrooms are one of the best plant-based vegetarian foods for niacin.

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Cereal Fiber

Cereal Fiber: A Great Source of Fiber

Cereals are typically whole grain, low in fat and a great source of fiber. Fiber is very important to our diets and digestion. We can get great health benefits from cereal fiber.
From Consumer Reports:

Fiber-rich cereals have made progress on the road to tastiness. Fourteen years ago, Consumer Reports found that most high-fiber cereals “tasted more like straw than grain.” But in our latest tests of 26 cereals, most with at least 6 grams of fiber, more than two-thirds tasted very good or better. Our testers have advice on how to get the best for breakfast.

Cereal Fiber
Cereals are typically whole grain, low in fat and a great source of fiber.

More results from Consumer Reports:

Four cereals were both very tasty and very nutritious based on calories, fat, sodium, sugars, iron, calcium, and fiber:

  1. Kellogg All-Bran Original
  2. Post Grape Nuts The Original
  3. Post Shredded Wheat Original Spoon Size
  4. Post Shredded Wheat Wheat ‘n Bran Spoon Size.

Orange Bowl Cereal Quick Recipe

Oranges with your cereal not only up the ante on fiber, but you pack a wallop of vitamin C into the mix, too!

Place 1-cup Post Spoon Size Shredded Wheat Cereal in serving bowl. Top with 2/3 cup mandarin orange segments and juice (about 1 /2 of an 11-ounce can). Top with 1 /4 cup vanilla low-fat yogurt (or flavor of choice). Makes one serving.

Nutrition information: Calories: 290, Fat: 2g, Cholesterol: 4.9mg, Sodium: 40mg, Carbohydrates: 65g, Fiber: 7g, Sugars: 22g, Protein: 9g

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  • Healthy, Heart Warming Cereal – Looking for something quick, healthy and warm for breakfast on chilly mornings? Cereal manufacturers now provide you with quick, easy to prepare cereals that also pack a nutrition punch!
  • Chocolate-Flavored Cereal Lowers Cholesterol – People who benefit from the cholesterol-lowering effects of bran but are turned off by the taste and gritty texture may have a sweet new option: a chocolate-flavored cocoa-bran cereal.

We Need Peanut Butter, Too!

In Praise of Peanut Butter

Diets rich in peanuts and peanut butter appear to protect against heart disease by lowering levels of bad LDL cholesterol and controlling body weight. So enjoy this time-honored favorite with the whole family.

Peanut Butter and Bread
Peanut Butter and Bread

Following are some quick and nutritious peanut butter nibbles to take any boredom out of peanut butter while reaping the health benefits.

  • Spread your peanut butter in a new way. For an appealing and healthy snack, spread peanut butter on apples, bananas or pears.
  • At breakfast, spread it on waffles. For lunch, roll it up with jelly.
  • Swirl it. Heat 2-tablespoons peanut butter in the microwave for about one minute until soft. Swirl it into yogurt, or use as a topping on frozen yogurt or fat-free/low-fat ice cream.
  • Dress it up. Add sliced strawberries or golden raisins for a more grown-up taste.
  • Put peanut butter on a toasted whole-wheat English muffin; top with pear slices and honey.
  • Blend peanut butter, a banana, 1 percent milk and a little vanilla extract for a smoothie for two.
  • Make a sauce by combining light brown sugar, low-sodium soy sauce, lime juice, peanut butter, crushed red pepper, and a minced garlic clove. Serve with vegetables, pita wedges, or chicken.
  • One whole-wheat tortilla with 1 tablespoon reduced-fat peanut butter and 1-tablespoon all-fruit strawberry jam. Or try the delicious Peanut Butter Honey Spread atop that whole wheat tortilla…yummy!

Peanut Butter Hard in the Jar?

Here are a couple of ways to soften jarred peanut butter if it’s not as creamy as you’d like: Add one teaspoon of hot water. Stir. Add a few drops of sesame oil. It not only restores creaminess, but increases the nutty flavor.

A Couple Cautions:

The American of Pediatrics suggests parents wait until children are at least two years of age before introducing them to peanut butter. Wait until age four to give them crunchy peanut butter to guard against choking.
Quick note: Discourage eating peanut butter right from the spoon. It can cause choking in both adults and children.

We Need Peanut Butter

Because Man Cannot Live on Bread Alone!

“Man cannot live on bread alone. He needs peanut butter, too.” – Unknown

 

Peanut Butter Quote
Peanut Butter Quote

 

Peanut Butter: It IS Healthful

Peanut butter is a very satisfying food, which actually suppresses your appetite for hours after you’ve eaten some.

Super Snacks with Peanut ButterFresh Bananas

  • A piece of bread, toasted or not, with a tablespoon of peanut butter spread atop and one-half a banana sliced on top of the peanut butter.
  • Top a toasted English muffin with peanut butter, pear slices and honey.
  • Blend peanut butter, a banana, 1 percent milk and a little vanilla extract for a smoothie.
  • Take a tortilla and top with 1 tablespoon reduced-fat peanut butter and 1-tablespoon all-fruit strawberry jam.

Read more on peanut butter: Guard Your Health with Peanut Butter

Peanut Butter Sweet Treats:

P.S. National Peanut Butter Lovers’ Month is November!

P.P.S. National Peanut Butter Lover’s Day is March 1

Six Easy Steps to Less Stress

Easy Steps to Less Stress

For many, the stress of living in today’s hectic, fast-paced, over-regulated lifestyles are wreaking havoc on our nervous systems. Following are six easy steps you can follow to attempt to calm things down; however, if you are suffering severe stress symptoms, a visit to your doctor may not be a bad idea.

6 Steps to Less Stress

Six steps to less stress

    1. Take 10 to sit quietly and/or meditate
    2. Tune out distractions – turn off TV, radio, computer
    3. Take a leisurely walk
    4. Write out your problems and/or feelings
    5. Try an over-the-counter remedy for stress relief such as melatonin
    6. Customize your work space as in de-clutter and add a favorite picture

A Sad Approach

Surfing through my twitter stream, I see the following (name left out because I don’t wish to pick on any one person) tweet:

Bad idea

That is the WORST idea to less stress and a very sad mentality. Especially with a child – and especially on YouTube where the unsavory lurk in many corners. More so, you don’t want to encourage more sitting around mindlessly staring at some silly video. If you must sit, doing an activity that makes a child think and learn is far healthier and far more productive.

What to do instead?

How about…

  • Going for a walk with your child?
  • Playing ball?
  • Going to the local playground?
  • Shoot baskets?
  • Get a book on simple astronomy and find constellations in the stars
  • Snowy? Make a snowman, go sledding or ice skating
  • Hot? Go to the beach and make a sandcastle. Or play at a water park if you have one nearby. Otherwise there’s always the good ‘ol yard hose and sprinklers.
  • Too cold outside? Do some housework together – there’s always something that need cleaning up or clearing out.

Just a few ideas – use your imagination and you’ll come up with more, to be sure.

There is a whole world of wonders away from today’s many screens and violent games  – find some of them.

The First Wealth is Health

The First Wealth is Health

The First Health is Wealth
“The first wealth is health.” -Ralph Waldo Emerson

We’re a bit late saying Happy New Year to all but we do sincerely wish every visitor a wonderful New Year. Many begin a journey towards a healthier lifestyle at this time of year, and many are finding themselves in financial distress. This can make it difficult to diet and to get motivated to exercise. However, without our health, we truly have nothing so to quote Ralph Waldo Emerson, always remember that “The first wealth is health“.

To get the first wealth is health mentality, we need to commit to taking care of ourselves. A good start is exercise, if you are not already into routine fitness. Being reasonably fit gives you the energy for every day tasks.

Exercise Equals Energy

Exercise speeds up metabolism and heart rate and increases energy. There is your first step to The First Health is Wealth!

Making time for fitness is possibly the most difficult part of becoming fit. It’s not your body that holds you back as much as your mind. “I don’t have time to exercise.” “I don’t feel like it.” “I’m not an athlete.” “It’s so boring.” Do these statements sound familiar? They’re the most common excuses people come up with to avoid exercise and fitness.
The truth of the matter is, if you don’t feel up to exercise, you probably need it the most. Exercise speeds up metabolism and heart rate and increases energy. It’s easier to find time to exercise when you feel you have the energy to complete your daily tasks.

Much like the vicious cycle of no energy and lack of accomplishment, exercise creates energy which enables you to accomplish more. Try taking it one day at a time. The more you do, the more energy you will have. Eventually the exercise habit will replace the couch potato habit.

And then you will understand just how true the simple saying, The First Health is Wealth is.

Physical Fitness or Shopping?

Physical Fitness or Shopping?

Would you rather go to the gym for an hour of working out or to the mall to shop? Mall shoppers take heart! You even burn calories when you are shopping. Especially if you are a power shopper. 😉

Physical Fitness or shopping?
Men call a 50 mile hike physical fitness; women call it shopping.

Yes, this is a bit of humor, but there is elements of truth here.

Physical Fitness Facts

  1. A 140 pound person burns 151 calories shopping for 60 minutes.
  2. According to a new study, the average woman burns 15,000 calories every year by shopping. (Source: You Burn 15,000 Calories a Year Just By Shopping)
  3. 1 in 10 shoppers burn off 1,000 calories per trip

Of course, if you snack while on a shopping spree…yeah, that makes some of that calorie burn null and void.

With shopping season getting underway, it’s a motivating fact to know you’ll get the bonus of some calorie burn while your gift-hunting. 🙂

Quick Pizza Recipe

Super-simple and super fast to whip up, this pizza is great for those hectic days when you want something homemade but don’t have the time to fuss. Make it healthy by adding your favorite vegetable toppings and using reduced fat cheese.

Quick Pizza Recipe on Printable Card
Quick Pizza Recipe

 

Quick Pizza Recipe Text

Quick Pizza Recipe: Top a pre-baked pizza crust with plenty of diced tomatoes, sliced fresh basil and shredded part-skim mozzarella cheese and anything else you have on hand you think you’d enjoy on your pizza. Bake as directed on package or until the cheese melts and pizza is hot.

Triscuit Crackers
Triscuit Crackers

Triscuit Mini Pizza

Here’s another idea for a super-quick pizza-inspired snack!

Top Triscuit Crackers with spaghetti sauce and shredded mozzarella cheese. Sprinkle with dried oregano leaves.

Microwave 12 at a time on high, 45 to 50 seconds or until cheese melts.

Variation: Add a dash of hot popper sauce before warming in the microwave.

Another Quick Pizza Recipe: Mini Mexican Pizzas

For quick and easy appetizer pizzas, top a whole-wheat tortilla with Cheddar reduced fat shredded cheese. Heat to melt cheese and top with salsa. To crank up your calcium, serve with a zesty yogurt dip. Mix plain yogurt, taco seasoning, cilantro and fresh tomatoes.

A Bit of Pizza History

The Ancient Greeks covered their bread with oils, herbs, and cheese. The Romans developed placenta. This was a sheet of flour topped with cheese and honey and flavored with bay leaves. Finally, modern pizza originated in Italy as the Neapolitan pie with tomato. In 1889, cheese was added.

Foods similar to pizza have been prepared since the 6th Century BC, when it is said that Persian soldiers baked flat bread covered with cheese and dates on their shields.

Pizza Trimming Tips

Choose thin-crust instead of thick-crust pizza. Ask for less cheese, and choose low-fat toppings such as onions, mushrooms, green peppers, tomatoes, and other vegetables.

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Eating Pizza Again?

You’re Eating Pizza Again?

Pizza again?

Uh oh. In some ways I can relate to this! 😉 With the many, MANY ways to eat and create pizza, who doesn’t enjoy it? Over and over? I know I can have pizza again and again!

There are SO many things to do with pizza. Fruit pizza. Vegetable Pizza. No crust pizza. BLT pizza. Cookie pizza. Dessert pizza. When my nieces were little I made them King Kong pizza’s for their birthdays. After they got a bit older they would ask right away, Pizza again? They loved them and it was so much fun.

I wonder if the inventor(s) of the original pizza could have ever imagined all that we do in the name of pizza these days? Or how far we would take this food creation! The possibilities truly are endless.

Did you know?

  • The original Italian pizza was made with green peppers and mozzarella cheese.
  • The original Greek pizza was simply crust and vegetables — no cheese!
  • Close to 40 per cent of all pizzas sold are pepperoni pizzas.
  • In India tandoori chicken and chili paneer are favorites.
  • While Americans prefer meat toppings, a popular pizza topping in Japan is squid and tofu.

Quick Pizza Notes

  • Pizza Pie Day is February 9th
  • October is National Pizza Festival Month.

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Silly Sign for Fish n Chips

Free Fish n Chips?

This is an actual sign outside of a diner! I’m not sure where it originated from, but we don’t wish to embarrass any businesses – it’s just a smile we couldn’t resist sharing! 🙂

 

Fish n Chips Sign

 

Buy one fish n chips for the price of two and receive a second fish and chips absolutely free!

Since fish n chips are not too good for you due to the frying, perhaps you would like to cook your own? Make Oven Fried Fish Fillets and have baked fries for your chips.

You also could try our Baked Herb Fish, which is a very tasty and low calorie recipe.

One more! A paleolithic (raw foods) recipe for Fast Lemon Fish – Whitefish or sole fillets with lemon juice.

Weigh In Humor

The Weigh In

Never done a weigh in like this with socks, but have done it with shoes! 😉

Weigh In
LOL – Have you ever done this with your body weight scale?

 

Maybe you should try again, but without the socks.

Of course, in reality let’s hope such little girls aren’t truly concerned about their weight that they felt a weigh in was necessary!

And oh dear…am aging myself, but I actually remember those little night caps. But I can’t recall why they were worn. Anyone remember?

Not so spoil the mood, but getting serious again, you may find of interest:

  • Coming to Terms with Your Body Shape – What do you see when you look in the mirror? Learn how to come to terms with your body shape.
  • Your Scale – It is important to have an accurate scale to measure your weight loss efforts and success. Keep a regular weigh in schedule, too.