| Sue's Broccoli With
Rigatoni   This recipe
comes from Sue featuring her favorite rigatoni and healthful broccoli in a sauce that is a
lovely medley of basil, parsley and garlic. It's quick and easy-to-make.
Dolly's Zucchini Squares
This is a recipe from Dolly in Massachusetts who like any
"good" Italian has a garden in the backyard and has to put all of those
zucchinis to good use. It is a wonderful blend of fresh zucchini, bread crumbs, garlic
& pepperoni. Find out how she makes it and a little more about Dolly herself!
Coping With Menopause Naturally
Alternatives to HRT
by Monique N. Gilbert, B.Sc.
  Ever since the NIH stopped its major study on the
risks and benefits of HRT, many women have begun to look for safe and effective natural
alternatives to treat their menopausal symptoms. In this article from Certified Personal
Trainer/Fitness Counselor Monique Gilbert, she tells us how exercise and the using natural
estrogens in the form of soy can lead to better health. Included is a recipe for
"Golden Tofu Strips" which is a tasty way to serve tofu.
Ruth's Vegetable Pasta Soup
  This is a
recipe from Ruth in Minnesota, who is a homeschooling mom who shares with us this great
vegetarian soup that brings the taste of onion, garlic, oregano and thyme in a purely
vegetarian soup. She says, "Our family loves this recipe and we make it 2-3 times a
week. We enjoy the wildlife here in Minnesota. We have a short growing season, but I grow
all I can anyway. I also homeschool my son."
Sue's Aglio e Olio
This recipe
comes from Sue who is a vegetarian and an adventurous experimenter who loves to cook with
her son. This recipe is a delightful blend of lots of garlic, chili peppers and Parmigiano
Reggiano. She says, "My seven year old son and I were making a recipe from your
website the other day (Emeril's My Oh My Spaghetti
Pie) and he insisted on sending in the recipe for Aglio e Olio. My family
loves it! I believe it is a traditional Italian recipe. The original called for chicken
stock, but I make it with seasoned salt because we are vegetarian.
We enjoy experimenting with new recipes, especially from other cultures, and I am looking
forward to trying more recipes from your site."
Sue's Low-Fat Refried Black Beans
This week's recipe of the week
features Sue's Low-Fat Refried Black beans. This dish is simple to prepare and is
actually very low in fat, but don't tell your family- they won't notice the difference. It
can be an important part of a heart health program.
You can serve these beans with tacos, a green salad or by adding shredded lettuce, diced
tomatoes, shredded cheese and a dollop of fat-free sour cream it is a meal in itself.
Get Fabulously Fit with Fiber
by Monique N.
Gilbert
 Want to increase your vitality and
improve your overall well-being? Fiber is an important part of a healthy diet. Yet many
people are not getting enough. Eating a high-fiber diet can significantly lower our risk
of heart attack, stroke and colon cancer. Learn more about this important part of your
diet. This article also includes a list of sources for dietary fiber to help you find what
you need as well as a non-dairy Hummus recipe.
Spanish Style Beans & Rice
 This is a non-meat
entree full of flavor and very low in cholesterol. To make the dish even more heart friendly,
without cutting out flavor, use olive or canola oil for the oil in this recipe. Beans, whether canned or fresh, are a tremendous way
to get the protein you need and the nutrients your body requires to be healthy.
Beans are a tremendous food because they do not contain cholesterol and are full of
phytoestrogens which are natural cancer fighters.
All Fats Are Not Created Equal
Are some fats
necessary for optimum health?
by Monique N. Gilbert, author of "Virtues of Soy"
 Many people are confused about
fats. They think all fats are bad and unhealthy. However, some fats are
necessary for optimum health. In this article from Certified Personal Trainer/Fitness
Counselor Monique Gilbert, she tells us which fats are good and which fats are bad.
Artery-clogging fats that increase blood cholesterol include saturated fat and trans fat.
A more heart healthy fat is unsaturated fat, generally found in vegetables. Want a
delicious and nutritious alternative to mayonnaise? Then try this recipe which
makes a wonderful heart-healthy cholesterol-free sandwich spread!
Veggie Pizza Squares & Dip
 This week's
Recipe of the Week features a delicious appetizer,
Veggie Pizza Squares and a great vegetable
dip. Veggie Squares are great for cocktail and holiday parties. We received both of these
terrific recipes from one of our online cooking club members, "Sunny Mail" It's
easy to prepare for any holiday gathering.
Vegan Lasagna
This is a great recipe that was sent in to us
by long time friend, Martha Wisniewski. It is a lively mix of onion, garlic, basil
parsley, and oregano spiced with red pepper. It uses tofu
which is a great source of low fat protein and may be very important for women who have symptoms of menopause
or perimenopause as well as those interested in losing weight.
Ratatouille
Ratatouille is a Mediterranean dish with a French name,
most often associated with Provence, but with definite an Italian influence. A stew of
tomatoes, eggplant, and squash, with endless variations, this dish gets its distinctive
flavor from the slow cooking. Serve as a vegetable or a sauce for pasta.
Asian Spinach
Spinach is a highly nutritious and diverse veggie can be
served in many delicious recipes. It stands well alone, or in combination with other
ingredients to make a savory entree. Spinach is full of the nutrient folic acid,
which is critical for women who are planning on becoming pregnant or who are already
pregnant. For those who are not expecting a child, spinach is loaded with other minerals
and fiber that we all need to maintain good health.
TexMex Casserole
 is a delicious and easy way to
bring home that great Mexican flavor everyone loves. This casserole is meatless and you
won't miss the meat, but if you have meat lovers in your family you can add one pound of
browned ground meat to this casserole at the same time you add all the other ingredients
into the baking dish. Instead of browned ground meat, you can use browned ground turkey or
soy crumbles (you can find these in your grocer's freezer and these don't have to be
browned).
Spinach & Mushroom Stir Fry
This very easy and delicious dish is very
satisfying as a lunch and coupled with a grilled chicken breast and rice makes a perfect
dinner or it is good all by itself. I use fresh spinach and button mushrooms. The
amounts of ginger and garlic for this recipe can be adjusted to your taste.
Black
Beans
In the spirit of National Diabetes Month we
have a recipe that is high in taste, low in sugar, and satisfying for the taste buds !
Black Beans is simple to prepare as a dinner or lunch entree. Add a green salad and you
have a complete meal.
Red
& Black Bean Salad
This week's Recipe of the Week is brought us
by Nancy Burton who has a tremendous interest in taking good care of her
family. Thanks Nancy for our your ideas!! This is an easy low fat recipe which is
delicious and very good for us ! It can be topped with fat free sour cream and
chopped green onions.
Squash Casserole
This recipe is from our friend Sharon Lee. This is perfect for the chilly
evenings and a terrific side dish for any holiday meal. She says, "This is excellent
with chicken or turkey. I've never met anyone who doesn't like it except my daughters who
don't think vegetables were made for eating."
Italian Broccoli
This is a great way to get the whole family to eat their greens, I bet even
George Bush would eat this!!
Sue's Marinara Sauce
My family love Italian food and we eat it a couple of times a week. This
sauce is a wonderful topping for all pasta dishes.
Minestrone Soup
Spaghetti & Olive Oil
Broccoli with Rigatoni
HotFlash Meno-Healthy Recipes
Tofu Nuggets
Fried Rice with
Tofu
Soybean Sukiyaki
BBQ tofu
Sauteed Tofu &
Veggies
Stir-fried
Asparagus, Tofu & Red Pepper
Sesame Tofu
|
FREE
recipes, desserts, crafts & health ideas
FREE recipes, desserts, crafts & health ideas
