Vitamin A has a reputation for it’s benefits on eyesight but did  you know that it’s very beneficial in fighting viral infections?  Hopefully your healthy lifestyle will keep you strong and able to fight off these infections, but why not help things along by choosing foods from this list.

Raw carrots, Cooked spinach,
Baked sweet potato with skin, Cooked turnip greens,
Baked winter squash, Cooked collard greens, Cantaloupe
Romaine lettuce, Steamed broccoli,  Cooked green peas

This easy and delicious dip can be served with corn chips, or thinly sliced baguettes.  It works for a casual party, or on an elegant buffet table.  Serve it to your guests or take it with you the next time you’re asked to bring a dish. 

This is just in time for the holiday parties !

Gina’s Eggplant Dip

1 Eggplant
1/2 small red onion
1/2 cup of basil
2 Table spoons of Olive Oil
1 teaspon of red wine vinegar
salt and pepper to taste

Roast one eggplant on 400 for 30-40 minutes until soft in the middle. Slice in half and place the sliced side down. Scoop out the Eggplant from the skin. Chop 1/2 of a small onion. Chop 1/2 cup of basil. Add the Olive Oil and the vinegar. Mix together and refrigerate until cool.

8  acorn squashes (about 1 and 1/4 pounds each)

3 Tablespoons vegetable oil

1 Tablespoon kosher salt

1 large red onion, chopped

1 and 1/2 Tablespoons olive oil

5 medium beets (about 2 pounds without greens) peeled and cut into 1 inch pieces

1 red apple (such as Gala), peeled, cored and cut into 1 inch pieces

2 garlic cloves, minced

6 cups vegetable broth

1 teaspoon maple sugar

pepper

To roast the squash, preheat the oven to 375.  Cut off the tops of the squash (about 1 inch from the stem end) and reserve.  Scoop out the seeds and discard.  Cut a thin slice off the squash bottoms to create a stable base, but do not make an opening in the bottom of the squash.  Brush the vegetable oil inside and on top of the squash and sprinkle the kosher salt on the inside.  Arrange the squash bowls, with tops alongside, stem ends up, in two large, shallow baking pans.  Roast the squash in the upper and lower thirds of the oven, switching the positions of the pans halfway through baking, until the flesh of the squash is just tender, about 1 and 1/4 hours. 

While the squash is roasting, make the soup.  In a 5-quart, heavy saucepan over medium heat, cook the onion in the olive oil, stirring occasionally, 5 minutes or until the onion is softened.  Add the beets and apple and cook, stirring occasionally, 5 minutes.  Add the garlic and cook, stirring, 30 seconds, or until well combined.  Add the broth and 2 cups water, then simmer, uncovered, until the beets are tender, about 40 minutes.  Stir in the maple sugar.  Puree the soup in 3 batches in a blender until very smooth, at least 1 minute per batch, transferring the soup to a large bowl. (Use caution when blending hot liquids!) Return the soup to the pan, season to taste with salt and pepper, and reheat.  If the soup is too thick, add enough water to thin to the desired consistency.  Serve the soup in the squash bowls.

November has been designated as Diabetes Awareness Month.  Given the current statistics there’s a very good chance that you or someone you know is affected.  It is estimated that 25.8 million children and adults in the U.S. are diabetic.  That’s 8.3% of the population.  These individuals are at increased risk for high blood pressure, heart disease and stroke, kidney disease, blindness, nervous system disease and amputation.

But there’s good news to add.  Individuals can take control of their own health and manage their diabetes care, often through diet and exercise.  We’re not suggesting that you refuse insulin if your doctor determines that medication is the right course for you.  What we’re saying is that a proper diet and lifestyle, and awareness of your blood glucose levels, can help prevent the onset of diabetes and in those already diagnosed, can make management easier and more effective.

The Physicians Committe for Responsible Medicine recently conducted a study on the effects of a vegan diet on diabetes control.  Read the details of that study here.  http://abcnews.go.com/Health/Diabetes/wireStory?id=2244647   This is information that will help you in your next discussion with your doctor.

Be aware of your risk and know what you can do to take control of your health.

Here’s a simple recipe that everyone in the family can enjoy.  It’s a great dessert or a treat on a chilly fall day.  You can make it for breakfast too if you want to give yourself a special treat.

4 apples

1/4 cup raisins

1/4 teaspoon ground cinnamon

4 teaspoons Earth Balance margarine or 4 teaspoons apple cider

Preheat the oven to 350 F.

Cut the stem ot of each apple in a cone shape so that it can be replaced.  Core the apple, making sure not to go through the bottom.  Fill each apple with raisins, sprinkle with cinnamon, and top with a pat of margarine or sprinkle with apple cider.  Replace the top of each each apple and wrap in aluminum foil.  Bake for 45 to 50 minutes, or until the apples are tender.  Serve warm.

We all have habits and patterns that we fall into automatically.  Rethinking these actions is healthy on many levels.  Research has shown that changes in routine can help improve memory and cognitive function,  and when applied to eating and exercise habits can improve your physical health as well.

Why not give lunches a twist?  Ditch the ham and cheese and skip that run to the corner store for a wrap.  You can make something more interesting and delicious by changing out a few ingredients.  Just be sure to label your lunch if you want it to still be waiting in the kitchen when you’re ready to eat!

- Make the outside tasty.  Choose a good quality whole grain bread, or a gluten free version if you need to.  Think about making your own bread.  Try naan bread, pita bread, or nori sheets for extra nutrition.

- Spread the goodness.  If you’re in a mayonnaise rut you can try Veganaise or Nayonnaise for a healthy change.  Or mix it with a little mustard or horseradish for extra flavor.  Try hummus instead of mayo.  It comes in many flavors and adds dimension to anything you’re having.

- Let the supporting players take the lead role.  If you use vegetables to dress up the meat why not give them a chance to shine on their own?  Try tomatoes with avocadoes, cucumbers and sprouts.  There won’t be room for much else, but there won’t be much need either.

- Go green in a whole new way.  Leave off the iceberg lettuce and try watercress which is nutrient dense, or arugula for a little kick.  Red leaf lettuce is delicious and pairs well with roasted peppers and portabellos.

-Get Fancy.  There’s nothing wrong with having finger sandwiches at your desk.  It will keep the fires stoked if you’re working those mini meals.  And having something that’s easier to divide into smaller meals will  keep you satiated all day.  Pinkies up!

Join in the discussion.  Post on the boards and tell us about your sandwich creations.  Pictures are a plus !

2 Tablespoons diced chiles (fresh or canned…fresh will give you more heat)

1/2 cup salsa

3 chopped green oions (+2 more for garnish)

1/4 cup fresh cilantro (+1/4 cup more for garnish)

1 (15 ounce) can black beans

1 (11 ounce) can corn

8 ounces enchilada sauce

Combine all ingredients in slow cooker and set on low for 3 hours or until heated through and the flavors have blended.   (This can also be made on the stove top on a low setting.)  For the last hour of cooking time prepare your favorite corn bread recipe and dollop on top of the casserole.  Sprinkle with cheddar style non dairy cheese. 

When bread is cooked through serve the casserole with the reserved green onions,  and cilantro, non dairy sour cream and salsa.  Add a side salad to complete the meal.

Kale is one of the most nutrient rich foods available to us.  Not only is it readily available in most supermarkets but it’s versatile and “congenial”; mixing well in salads, main dishes, holding it’s own as a side dish, and adding power to your smoothies and salad dressings.  A serving of kale contains antioxidants like lutein and zeazanthin to protect the eye as well as  a day’s worth of vitamin C and Vitamin K, which is so important to bone health.  Studies suggest that people who have a diet rich in Vitamin K are at significantly lower risk for bone fracture.  And a full serving of cooked kale holds only 36 calories.  Every one of those calories is packed with nutrition AND flavor! 

Visit the boards and tell us where kale is making an appearance on your menu!

Have you thought about merging your passion with your livelihood?  Many of our coaches and members are doing just that.  Some are personal trainers, others are chefs and teachers, showing others how to set a healthy table.  Many work, either for a salary or as volunteers, with animal rights groups.  VegNews recently published a list of  employment opportunities for people who want to be involved in healthy, cruelty free pursuits.  Of course these are not local to most of you so we share them as food for thought.  Could you be involved in spreading the word, either by backing an animal friendly lifestyle if that’s where your conscience leads you, or in helping a friend to get healthy if that’s where your burden lies?

If you’re already involved in giving back let us know that. 

And stay connected to find out more in the coming days about how our coaches walk the walk !

http://www.vegnews.com/web/veg/jobs.do

In the interest of knowing what’s going into your food we’re sharing this article from Reuters.  Not everyone will be surprised by this information but everyone will be able to learn something from it.  This community is here to help people make the best choices.  We’re not about adhering to any principles 100% of the time.  The pursuit of perfection can be deadly.  But know all you can in order to make the best choices for you.

http://af.reuters.com/article/commoditiesNews/idAFS1E78B1YM20110912