Perhaps you’ve noticed the current focus on fiber in foods; occurring naturally or being added. It seems we should all agree that fiber is a good thing, right? However, I would suggest that focusing on a single food component like fiber is as short sighted as most of the other exclusionary food trends we have seen, such as the quest for sugar-free foods, low-fat foods, calorie free foods and vitamin enhanced (calorie-free, sugar-free) beverages.

By focusing on a single food component to enhance health, one misses the point. More to the point, one misses the opportunity to optimize food choices to truly enhance health in a reliable, scientifically supported way.

In nature, nothing happens in a vacuum. The same goes for establishing a healthful diet; no single nutrient is going to achieve that; nutrients work together within whole foods to deliver their best benefits. When you take something out of its environment, such as isolating fiber, it cannot convey the full benefit it would have otherwise. Fiber has a role in good health specifically because of its role among other nutrients, phytochemicals, antioxidants, etc. occurring together in food.

Good sources of fiber also happen to be good sources of vitamins and minerals, and when combined with a variety of other fiber rich foods, are also good sources of plant protein.  Dried beans, whole grains and seeds offer a symphony of important nutrients as well as flavor, texture and satiety. My favorite winter ‘fast food’ is a bean and grain salad that I make with whatever vegetables are fresh and reasonably priced in the grocery store, combined with whatever bean and grain I feel like eating, from the staples in my pantry. Often I’ll add toasted sesame or pumpkin seeds if I have them. Mustard-laced homemade vinaigrette or simply a drizzle of olive oil and fresh lemon juice dress the salad very well. This is my ‘fast food’ because a large bowl of bean and grain salad will last several days and be hearty enough for lunch or dinner at a moment’s notice.

The salad pictured was made with small black beans, wheat berries, sesame seeds, blanched broccoli, celery, fresh green and red bell peppers, and red onions. However, you can use any beans you like; pinto, small white northern, Jacob’s cattle or red kidney are some that work well and taste great. Instead of wheat berries you might like to use quinoa, bulgur, wild rice or couscous. Almost any vegetables you and your family like will be good in this salad; use your favorites. You can add dressing to the salad as you are making it or just before you serve it. Additional flavor could come from fresh herbs, salt, or pepper.

To keep this process simple, soak the beans and grains in separate bowls the night before you need them. They can sit in the soaking water until you’re ready to cook. Alternatively, use canned beans and a quick cooking grain like quinoa. This is a one-dish meal you cannot go wrong with. Give your taste buds and imagination free rein and your whole body will respond with a smile!

Servings: 36-40 won tons

Ingredients

• 16 oz. can reduced sodium chickpeas
• 1 Tbsp. minced garlic
• 1 tsp. Dijon mustard
• ¼ cup tahini
• 1 cup coleslaw cabbage mix
• ¼ cup chopped cilantro
• 1 Tbsp. canola oil
• 1 pkg. won ton wrappers
• 2 Tbsp. vegan Worcestershire sauce
• 1 Tbsp. fresh-squeezed orange juice

Directions

1. Combine all ingredients, except won ton wrappers, Worcestershire sauce and orange juice in a food processor. Pulse until a thick paste is formed.
2. Place 1 heaping teaspoon of chickpea mix in center of each won ton wrapper. Fold sides together, pinch and twist to form a purse.
3. Steam 25-30 minutes in a bamboo or metal steamer.
4. In a small bowl, whisk the Worcestershire sauce and orange juice. Serve with steamed won tons.

Nutritional Facts (per 6-7 won tons plus ½ Tbsp sauce)

Calories: 280; Fat: 9 g; Saturated Fat: 1 g; Trans Fat: 0 g; Cholesterol: 8 mg; Sodium: 570 mg; Carbohydrates: 43 g; Fiber: 6 g; Sugar: 7 g; Protein: 10 g; Vitamin A: 141 IU; Vitamin C: 5 mg; Calcium: 72 mg; Iron: 3.8 mg

When the weather turns cold and the nights are long, it is time to retreat to the dishes that bring warmth and good memories.  The feature dish for this month is a vegetarian adaptation of an old family favorite.  From my family to yours, enjoy!

Ingredients

• 2 Tbsp. Canola oil
• 2 Tbsp. Whole wheat flour
• 1 cup Reconstituted CelifiberTM vegetable bouillon
• ¼ tsp Garlic powder
• 1 cup Daiya® cheddar style shreds
• 2 cups Brown rice, cooked
• 1 8 oz pkg Seitan, cubed
• 2 cups Broccoli spears, frozen
• Nonstick pan spray

Directions

1. Heat oven to 350◦F.
2. In a medium saucepan, heat oil over medium heat.  Add whole wheat flour to make a roux.  Brown slightly.
3. Gradually add vegetable broth, stirring constantly until a thick sauce is created.  Add garlic powder.  Add ¾ cup cheddar flavor Daiya®.  Remove from heat.
4. Spray 10 x 6 pan with nonstick pan spray.  Spread cooked, brown rice along the bottom of the pan.
5. Break seitan into 1 inch pieces. Layer with broccoli spears in 10X6 baking pan on top of brown rice.  Pour cheese roux over broccoli, seitan, and rice.
6. Sprinkle remaining ¼ cup Daiya® over dish.
7. Cover and bake 45 minutes or until dish reaches 135◦F.

Nutritionals (1 cup serving)

Calories: 301; Total Fat: 12 g; Saturated Fat: 2 g; Trans Fat: 0 g; Cholesterol: 0 mg; Total Carbohydrates: 32 g; Dietary Fiber: 5 g; Sugars; 2 g; Sodium: 406 mg; Protein: 16 g; Vitamin A: 744 IU; Vitamin C: 30 mg; Calcium: 65 mg; Iron: 1.6 mg

Black-eyed peas are used as part of the holiday meals during Christmas time. This recipe is delicious, nutritious and easy to prepare and all enjoy the light fluffy taste of the black-eyed peas.

Ingredients

• 1 lb Dried black-eyed peas (soaked overnight)
• ½ cup Bread flour
• 1 Tbsp Baking powder
• 1 Tbsp Dried parsley
• 1 Onion, chopped
• ½ Red bell pepper, chopped
• 1 Tbsp Seasoned salt
• 4 cloves Garlic
• Small amount of oil to pan fry

Directions

1. Drain black-eyed peas and blend in food processor with onions, bell pepper and garlic.
2. In a large bowl add flour, baking powder, and dried herbs, mix well.
3. Make this mixture into small patties.
4. Heat the small amount of oil (either canola or coconut).
5. Pan fry the patties until golden brown in a small amount of canola or coconut oil.
6. Serve with tartar sauce or cocktail sauce.

Nutritionals (per serving)

Calories: 180; Total Fat: 2 grams; Sodium: 10 mg; Fiber: 7 grams; Protein: 10 grams

In the South, Hoppin’ John is a simple side dish consisting of black-eyed peas and rice. It is a tradition in the South that eating Hoppin’ John on New Year’s Day will bring a prosperous new year filled with good luck. The peas are symbolic of pennies or coins. Collard greens are supposed to add to wealth because they are the color of money. The recipe I have created combines all of these “good luck” ingredients with the addition of a spicy vegan chorizo to make a soup that is flavorful, healthy, economical, and super easy to make. The recipe is vegan and the ingredients were all found at Whole Foods and my local Kroger grocery store. I made the soup for the first time this past January and I have had many good things happen this year, so it really works!

Ingredients

• 1 – 12 oz package Yves Veggie Cuisine™ Veggie Chorizo
• 8 cups Water, divided
• 2 Tbsp Vogue Cuisine® Instant Vegebase
• 1 – 6 oz package Uncle Ben’s® long grain and wild rice mix with seasoning pkt, uncooked
• 24 ounces Black-eyed peas, frozen
• 2 – 14.5 oz cans Diced tomatoes, no salt added
• 3 cups Collard greens, bagged, shredded, prewashed

Directions

1. In a non-stick skillet, brown the veggie chorizo on high heat until crispy edges form about 4-5 minutes.
2. While chorizo is browning bring 6 cups of water to boil in large stockpot.
3. Add Vegebase and seasoning packet from rice to boiling water and stir until dissolved.
4. Add remaining ingredients, including browned veggie chorizo and remaining 2 cups of water.
5. Bring back to a boil, cover and simmer on medium heat for 30-40 min or until black-eyed peas reach desired tenderness.

Nutritionals (per serving)

Calories: 296; Total fat: 4g, Saturated fat: 0g, Trans Fat: 0 g, Cholesterol: 0mg, Sodium: 583mg, Carbohydrates: 50g, Dietary fiber: 9g, Sugars: 4 g; Protein 16g, Vitamin A 44% DV, Vitamin C 34% DV, Calcium 13% DV, and Iron 21% DV.

This recipe meets the theme because New Years is a time to start fresh, but also a time to indulge as you say goodbye to everything from the past year. This pie can satisfy your sweet tooth, but doesn’t make you feel too naughty about your diet and those upcoming goals/resolutions you might set as you ring in the New Year. Eating this at your New Year’s celebration will remind you that healthy is easy, tastes good and doesn’t have to take too much time. Plus, you will be amazed at how creamy this pie is from the tofu…and no one will even know you snuck tofu in your pie. What a surprise your guests would get to find out that this is a delicious vegetarian treat!

Ingredients

• 1 – 12.3 oz pkg Mori-Nu® Silken tofu, firm, pressed to remove excess water
• ¼ cup Granulated sugar
• 1 cup Frozen raspberries, thawed and drained to remove excess water
• 1 each Lemon, juiced
• 1 Tbsp Lemon zest
• 1 – 1.75 oz pkg Sure Jell® (pectin) or similar brand of pectin
• 1 – 9 inch Graham cracker pie crust, prepared (or similar/homemade for vegan crust)
• Fresh or frozen raspberries for garnish

Additional Items Needed

• Food processor preferably, blender (optional)
• 1 flexible spatula

Directions

1. In a food processor or a blender puree tofu, sugar, raspberries, lemon juice, lemon zest and pectin until smooth, scraping down sides as necessary.
2. Pour into graham cracker crust and refrigerate at least 2 hours, or until firm.
3. Garnish with raspberries.
4. Chill until ready to serve.

Nutritionals (1 piece- 1/8^th pie):

Calories: 211; Total Fat: 8.7 g; Saturated Fat: 1.7 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 187 mg; Carbohydrates: 29.9 g; Dietary Fiber: 1.6 g; Sugar: 19.3 g; Protein: 4.5 g; Vitamin A: 250 IU; Vitamin C: 16.2 mg; Calcium 30 mg; Iron: 1.26 mg

This recipe is adapted to be vegan and has black-eyed peas. These are a traditional “must have” for New Year’s Day in the South. It is easy to prepare which is a good idea for those who have celebrated a bit too much the night before.

Ingredients

• 1 - 14 oz pkg Gimme Lean® Sausage
• 1 Tbsp Olive oil
• 1 cup Onion, chopped
• 1 cup Green pepper, chopped
• 1 can Rotel® diced tomatoes and green chilie
• 1 – 14.5 oz can Diced tomatoes, no salt added
• 2 – cans Black-eyed peas, no salt added (such as Eden Organic®)
•  1 tsp Dried oregano
•  1 tsp Dried rosemary, crushed
• Black pepper to taste

Directions

1. Lightly brown crumbled veggie sausage in olive oil in a large skillet on medium heat.  (Note: I used a 10” cast iron deep “chicken fryer” pan for everything).
2. Add peppers and onions and cook and stir occasionally until vegetables are almost tender (about 5 minutes) adding a bit of water if it sticks.
3. Stir in the Rotel® and tomatoes, undrained.  Add drained black-eyed peas and the oregano, rosemary and black pepper.
4. Simmer on medium low about 10 minutes until flavors blend and vegetables are tender.
5. Serve over rice or cornbread.

Nutritionals (per serving)

Calories: 358; Total Fat: 5 g; Saturated Fat: 0.5 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 896 mg; Carbohydrates: 54 g; Fiber: 16 g; Sugar: 7 g; Protein: 24 g; Vitamin A: 498 IU[10% DV]; Vitamin C: 50 mg [83%DV]; Calcium 145 mg [14.5% DV]; Iron: 5 mg [28% DV]

Start by eating more of the plant-based meals you already eat. Bean and rice burritos? Pasta Primavera? Cereal? These are vegetarian foods! By focusing on the ones you already eat you are making changes even before you introduce new foods.

Add more plant foods to the mixed meals you are eating. Shift the balance of plant and animal foods toward more plants – the ones you already eat and love.

Don’t give up your favorite animal foods immediately.  If you love cheese pizza more than life itself, keep eating it! Make the easier changes first.

Eliminate animal foods you don’t eat often.  You won’t miss these so let them go first.

Find other vegetarians and vegans!  Most likely they will be excited to share their favorite foods, meals and their restaurants.  There are many types of vegetarians with varying food preferences, so talk to as many as possible.

Find recipes and cookbooks that you like.  Skip the gourmet ones (for now!) and go for the ones that are most similar to your cooking/eating style.

Cook with others.  Invite friends over for a vegan dinner feast. When making changes in your life it’s always easier when you involve others.

Many health food stores and grocery stores carry plenty of healthy vegetarian foods like non-dairy milks, faux meat products and a variety of produce and whole grains.  Take the time to explore different sections of these stores. You may find stuff you didn’t know existed.

The abundance of plant foods that exist in the world is mind-boggling! And the variety of ways to prepare them is incomprehensible. Imagine the possibilities and don’t discount a food immediately, look for other ways to prepare it.

Be prepared.  Stock your kitchen with the healthy, plant foods you want to eat and it will be harder to lapse into old ways.

Stay connected.  Subscribe to our blog and stay informed about the health, ethical and environmental benefits of eating a plant-based diet.

But wait, will you really be eating for two this holiday season? That phrase has been around for a long time and has been used to justify just about any eating advice given to a mother-to-be, including, “Be sure to clean your plate. Remember, you’re eating for two!” or “Oh, go ahead and have an extra scoop; after all, you’re eating for two, aren’t you?” The concept of ‘eating for two’, while probably well intentioned, has confused countless pregnant women. Let’s see what’s behind it.

While it is true that your baby is developing at a fantastic rate, initially your own stored energy is helping to support that rapid growth. If your pre-pregnancy weight was about average, your energy or caloric needs will not increase during the first three months; the first trimester.  During the next three months or second trimester, your energy needs increase by about 350 calories a day. You could cover this with an apple, a handful of walnuts and a glass of soymilk, for example. Increasing your intake by another 100 calories during the third trimester, to total 450 calories above preconception intake, will insure that your baby will grow well and that you will have sufficient energy for your own needs. These additional calories will support a total weight gain during pregnancy of 25 – 30 pounds.

If you were underweight prior to conception you will have higher energy needs. As well, if you are a teenager, your own body is still developing, in addition to the baby growing inside of you, and so your need for extra calories will be greater than outlined above. As a pregnant teen, more weight gain is quite normal and expected.

If you were overweight prior to conception, most likely you will be able to meet energy needs with fewer calories.

In all cases, your physician will be your guide as he or she monitors your baby’s growth and development.

So when they say ‘eating for two’ it doesn’t seem that they mean you should double your intake, does it?  What is definitely more likely is that it’s a reminder to consistently choose nutrient dense foods to support two humans; one who is trying to remain strong and healthy and one who is growing rapidly. If you eat a variety of whole, unprocessed vegetables, grains and fruits in smaller meals, more frequently throughout the day, you ought to be able to meet your energy and nutrient needs easily. Below is a short list of foods in 100-calorie portion sizes that you can choose from to build your meals and snacks.

• One medium – large piece fresh fruit
• ¼ cup dried apricots or figs
• 2 TB raisins
• 1 TB nut butter; almond, peanut, etc.
• ½ oz. of most nuts; dry roasted, unsalted
• 1-cup nonfat, plain yogurt
• 2/3-cup nonfat Greek yogurt
• ¼ cup Muesli
• 1 oz. most cereals (avoid pre-sweetened cereals)
• 2 TB hummus
• 1 oz. Whole grain crackers

Vegetables can usually be enjoyed raw or cooked without oil or butter, without having to count your servings. Vegetables will be rich in vitamins, minerals, fiber and phytochemicals that are essential to your healthy pregnancy.

Be sure to read your labels for more ideas of where the nutrients are and how big the serving sizes are!