Quick Cheesy Casseroles For Vegetarian Dinners

The holiday season is here and that means busy days and nights. If you're looking for quick and easy dinners, stop right here. Three entrees that depend on cheese, fill the bill to fill your family's tummy. The first is cheesy broccoli and rice. Even children who don't like broccoli like this dish. The second is a spicy enchilada casserole and the third a gourmet take on mac and cheese. All three dishes are vegetarian which means they save you money.

Start off with a preparing a silky cheese sauce.

Combine 1 cup of whole milk with 1 tablespoon of flour until smooth. Heat in the saucepan until the sauce bubbles and thickens. Add 1/2 cup of your favorite shredded cheese. You'll need one cup of this sauce for every two servings. Since the ingredients below make dishes that serve four, make 2 cups.

Cheesy Broccoli

Cook 2 cups of broccoli in the microwave until it's softened but still crisp. The broccoli will finish cooking in the oven. Combine with 2 cups of cooked rice. Or use instant rice with water as the directions specify. Add 2 cups of the cheese sauce. Stir well.

Top with an additional 1/2 cup of shredded cheese. Either freeze this in an air tight container for a dinner you only have to bake later or bake in a 350 F oven for 30 minutes until the dish is bubbly and the cheese melted.

Enchilada Casserole

If you can layer you can make this dish. You won't be using the cheese sauce for this dish. Add 1 teaspoon of cumin and 1/2 teaspoon of cayenne pepper to two 15 ounce cans of tomato sauce. Add more cayenne pepper for a hotter kick or add several chopped jalapeno peppers.

Spread 1/2 cup of the tomato sauce in the bottom of a baking dish. Layer in five or six corn tortillas. Add another 1/2 cup of sauce and spread over the tortillas.

Slice one medium onion and layer over the tortillas. Sprinkle 1/2 cup of shredded cheese over the onions. Finish with 1/2 cup of sauce and another layer of tortillas. Spread the remaining sauce over the tortillas and sprinkle with another 1/2 cup of shredded cheese. Bake 45 minutes in a 350 F oven.

Gourmet Mac and Cheese

Butter the bottom of a casserole dish. Combine 4 cups of cooked macaroni with 2 cups of cheese sauce and 2 cups of frozen defrosted peas. You don't have to cook the peas. Place in the casserole dish. Cover with a layer of breadcrumbs -- about 1 to 1/2 cups and an additional 1/2 cup of shredded cheese. Heat at 350 F until the breadcrumbs are brown and the cheese topping melted. This is oh so much better than the boxed stuff.

If going vegetarian isn't your thing. Add 1 cup of chopped chicken to the rice and broccoli, 1 cup of chopped turkey, cooked ground beef or cooked diced pork to the enchilada casserole and 1 cup of cubed ham to the mac and cheese.

Dee Power is the author of several nonfiction books. Her hobbies include gardening and cooking healthy dinner recipes, and sharing her grilling tips. She lives with an Irish Setter and an English Springer Spaniel.

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Three Minute Raw Organic Vegan Pie Crust

The opportunities to make healthy food choices are here now! Never before has it been so easy to create an alternative desert for lasting energy and whole food nutrition. You will be absolutely amazed at how delicious and filling a raw, organic, and vegan pie crust is. This recipe will surprise you because it is the healthiest pie ever, and is so quick it takes only three minutes to make! The benefits to choosing a raw organic vegan pie crust instead of the conventional baked pie crust are many. First, you are choosing all living foods which provide nutrients our bodies need to be healthy by providing vitamin and mineral content. Second, because it is fruit sweetened, your body will have sustained energy to power you throughout your day. Third, you won't have to worry about eating refined sugars and carbohydrates since every ingredient in this recipe is organic, raw, full of living enzymes, and life force energy from the sun! Finally there is an alternative desert that has so many positive aspects, you'll wonder why you had not heard of this sooner. Ready to have more energy and feel great while enjoying the sweeter side of life, then take action and follow this simple three minute recipe and share some delicious organic raw vegan pie with your friends!

The first thing is to gather all your ingredients. Here is a list of everything you will need.

1 cup of raw organic nuts or seeds of your choice.

½ cup of dried fruits, such as dates, bananas, raisins, figs or prunes.

1 teaspoon of vanilla

¼ teaspoon of sea salt

1 pinch of lemon zest

Now that you have your ingredients ready, it is time to have fun! Place all ingredients into a food processor and process until mixture is firm enough to mold into pie dish. Put mixture right into pie plate and form with your hands and fingers inside of the pie dish evenly. There you have it! A whole foods nutrition pie crust just waiting to be filled with whatever your heart desires! I really enjoy cutting up several types of fruits and placing inside. From strawberries and kiwis to bananas and blueberries. The sky is the limit when creating your very own raw organic vegan pie! Making healthy choices is so much fun when you discover how easy it is to prepare live foods at home. Your friends and family will be amazed when they taste how delicious your hand made pies are. This recipe is sure to please everyone who partakes on any occasion. Whether you have a birthday, or a holiday meal, this pie crust will create a unique dining experience for all! Start a new family tradition with a healthy alternative to pass down through the generations, and spread health and happiness to the people in your life who really matter to you by sharing a nutrient rich and satisfyingly sweet organic raw vegan pie crust.

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Organic Vegan Raw Spaghetti

Did you know it is possible to make healthy comfort food? Spaghetti has always been one of my favorite meals to prepare for dinner or lunch, and I am so excited to share with you a recipe that will satisfy your hunger for a tasty and complete meal! Organic raw vegetables and fruits add numerous vitamins and minerals into the diet, which provide lasting energy to keep you going throughout your day.

I recently discovered a kitchen tool called a spiral slicer. This manual hand turn crank device is actually quite fun to use, and once you practice a couple of times it is super easy to make raw noodles from several different types of vegetables. I purchased my spiral slicer online for around twenty dollars and have found it to be very durable throughout the past few years I've used it. My family and I have really enjoyed using this creative kitchen device. Its durability has also proven to be cost efficient. My favorite vegetables to spiral slice into raw pasta noodles are zucchini and yellow squash because they have a slightly neutral flavor that easily absorb flavors from other added ingredients, herbs, and spices when combined together. If you do not have a spiral slicer, you may use a cheese grater to create a shredded noodle that is also enjoyable to prepare.

You will need the following ingredients and items on hand to complete the preparation of this recipe.

Spiral vegetable slicer or cheese grater.

Food processor.

Two large evenly round organic zucchini or yellow squash.

Ten sun-dried tomatoes soaked for twenty minutes until soft.

Half cup organic pine nuts.

Four medium organic tomatoes.

Four organic basil leaves.

One clove organic garlic.

One tablespoon fresh chopped organic oregano.

One teaspoon sea salt.

One teaspoon organic freshly cracked black pepper.

Half teaspoon organic chili powder.

Half cup organic extra virgin olive oil.

One cup purified water.

Once you have all your ingredients, you may begin the preparation of this delicious meal. First, use the spiral slicer to make spiral pasta noodles from the zucchini or yellow squash and set aside. Next, place the remaining ingredients, except pine nuts, into your food processor. Pulse until smooth, but slightly chunky. Be sure not to over process, unless you desire a completely liquified sauce. I prefer a slightly chunky texture in my spaghetti sauces, as I find it adds to the enjoyment of all the distinct flavors in this gourmet meal. Then, place desired amount of zucchini or yellow squash noodle pasta into separate serving bowls. Now, pour the processed sauce over the servings of noodles. Finally, sprinkle the raw organic pine nuts on top of each bowl. The pine nuts add delicious flavor and make a beautiful and edible garnish. Now you can satisfy even the biggest of appetites as you enjoy devouring this tasty and healthy recipe! Making healthy dietary choices has never been this easy before, and it starts with one healthy choice! I love preparing delectable organic raw vegan meals for people, and I know you will too! Now you can create a whole new experience in your kitchen, and even enroll children in the process as well. Kids have so much fun knowing they are helping make this delicious meal the entire family will love!

Visit http://rawesomeway.com/ for more information on organic raw vegan foods and raw kitchen product reviews!

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Organic Raw Kale Salad

Organic raw kale is a cruciferous vegetable, belonging to the mustard family. It is high in calcium and contains forty three percent of the daily recommended servings of protein at dry weight. Organic raw kale provides long lasting energy to sustain you throughout the day. We are living in a time where many food items are based off nothing short of convenience. The underlying problem existing with this is that all those readily available and highly processed foods are lifeless, and lack the vitamin and nutrient content found in whole foods.

In the United States today, the number one killer in human beings is heart disease. Diet is a contributing factor of heart disease. It's unhealthy for our hearts when we eat highly processed foods that have large amounts of refined sugar, carbohydrates, and no living enzymes, vitamins or minerals. The choices of foods you eat ultimately impacts the level of your current state of health. Organic raw fruits and vegetables are full of life force energy that ensures you are receiving all the important nutrients the mind and body need to be healthy and thrive. It is very important to focus your attention on your daily food choices. One thing I have noticed over the past ten years is, when I make a healthy food choice it will make it easier to repeat that action in the future.

So, in other words, one healthy choice will lead to another healthy choice! The opposite is also true as well; one unhealthy choice will often lead to, unfortunately, another unhealthy food choice. Ready to make a fresh start on your road to health and well being? Well now is the perfect moment to begin paving the road to your future state of health by learning the simple preparation of this fantastic kale salad recipe! I am going to show you how simple it is to prepare a delicious organic raw kale salad that you can enjoy with your friends and family. Here is a list of all the ingredients needed.

One bunch organic kale, chopped.

One organic red bell pepper, chopped.

Two tablespoons of fresh squeezed organic lemon juice.

Two tablespoons of organic extra virgin olive oil.

One half teaspoon of sea salt.

Let's have fun now making this healthy organic salad! Place all ingredients into a large mixing bowl. Now with clean hands begin to gently massage the mixture together for close to one minute. The reason for massaging the fresh squeezed lemon juice and olive oil into the kale leaves is because this process will actually begin to break down the cell walls of the kale, making it tender and easier to eat. After massaging the mixture you may like to add some chopped tomato and avocado to top it off. Now you have a complete meal!

I cannot even begin to explain how amazing you will feel after eating this organic raw kale salad for the first time, you'll just have to prepare it and find out for yourself! The first time I ate this salad I recognized the value of making healthy food choices, and was so happy to have discovered a food option that would give me so much energy and vitality. Whenever I need a burst of energy I remember how nutritious and energizing this recipe is, as well as how quick and easy it is to prepare! Take advantage of this recipe and the amazing benefits you will receive by making a healthy choice for your life! I wish you abundant health and longevity!

Visit http://rawesomeway.com/ for more information on organic raw vegan foods and raw kitchen product reviews!

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Vegetarian Moussaka - a delectable way to use Butternut Squash

The inspiration for this Vegetarian Moussaka came after I had drawn a blank with many other vegetarian moussaka recipes
. I love using butternut squash - it is both filling and nutritious. Therefore, using butternut as a base in this dish meant that there didn't have to be as much bulky pulse added. The result is a very satisfying dish, rich in flavor and packed with nutrients.


With regards to roasting the butternut squash: peel the butternut. Next, chop the butternut into inch (2½ cm) cubes, discarding the seeds. Place the cubes on an oiled baking tray. Massage a little oil over the butternut cubes and roast them in a moderate oven for about 30 - 40 mins, until they are cooked. Simple!

The greatest improvement in this Vegetarian Moussaka recipe is that the aubergines are not fried. I hate greasy food - but I love the taste of it! Baking the aubergines gives you the taste with minimal fat. In order to do this, grease a couple of large baking sheets. Slice 2 large aubergines into ¼ inch / 5 mm slices. Place the slices on the baking sheets in a single layer. Brush the slices with oil. Bake at 350° F / 180° C for about 20 minutes. Turn the slices over and cook for another 20 minutes. I usually prepare 4 aubergines like this and freeze the slices in between sheets of freezer paper. I haul them out to put on top of salads or into pasta sauce.


The ingredients seem endless - but everything can be prepared in advance. In fact, it is wise to make the tomato sauce the day before. It can even be made well ahead and frozen.

The addition of a teaspoon of mustard to the cheese sauce adds flavor and means that you can cut down on the amount of cheese.

A little effort
Preparation time: 45 minutes, but everything can be done in advance
Cooking time: ½ hour for moussaka
Serves 6

Ingredients:

4 cups roasted butternut - approx 1lb 4oz / 550g (see above for instructions)
2 cups cooked brown lentils
3 cups tomato sauce (see below)
1 quantity white sauce (see below)
2 large aubergines, cut into ¼ inch thick slices and baked (see above for instructions)

Tomato Sauce Ingredients:


2 large onions, diced
about 3 tablespoons oil
2lbs / 900g tomatoes, chopped
2 cloves garlic, crushed
4 tablespoons tomato paste
½ cup (loosely packed) parsley
½ cup (loosely packed) coriander
1 cup water
½ teaspoon salt
freshly ground pepper

Cheese Sauce Ingredients:

2oz / 60 g butter
2oz / 60 g flour
2 cups milk
1 teaspoon wholegrain mustard
½ teaspoon salt
1 cup strong cheese, grated - cheddar is a good choice

Use a large frying pan to make the tomato sauce. You will need a small pot for the white sauce and an oven proof dish for the Moussaka.

When you are ready to assemble, heat the oven to 350° F / 180° C.

Method:


To make the tomato sauce: fry the onions in the oil until they soften and begin to brown.


Add the garlic, tomatoes, tomato paste. Allow to simmer for about 5 minutes. Add the parsley, coriander, salt and pepper and slowly add the water. Allow to simmer for about 10 minutes until the sauce thickens. You may either blend the sauce or leave it so that it is chunky. This quantity yields about 5 cups.

To make the cheese sauce: melt the butter in the pot. Add the flour and cook for a minute. Slowly add the milk, stirring constantly. Allow to come to the boil and thicken. Add the mustard, cheese and salt and cook for another minute. Keep aside.

To assemble Vegetarian Moussaka: place the cooked diced butternut in the oven-proof dish. Sprinkle over the lentils. Spoon over 3 cups of tomato sauce. Arrange the aubergine slices on top. Spoon the cheese sauce over.
Bake at 350° F / 180° C for ½ hour. Serve with a big salad.

Fiona Lesley has had over 20 years of experience cooking delicious meals for family and friends alike. A teacher by profession, she brings together her years of time and money-saving tips at Monthly Meal Planning

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Want to Become Vegetarian - 4 Advantages of Vegetarianism

Vegetarianism is a campaign to reduce or totally eliminate the presence of meat in the diet. The different classification of vegetarians are as varied as the reasons as to why people switch into this type of diet. However, this movement has a long history, even dating as far back as Pythagoras' time. During those times though, they saw the act of killing animals for human consumption as immoral and blatant barbarism.

Today, the fight continues and it serves varying importance on each individual who chooses to make the change. After all, it offers benefits and advantages that makes becoming a vegetarian a practical decision.

1) Monetary or Economical

By reducing or eliminating meat in your diet, it could improve your financial conditions tremendously. There is no more practical reason than this alone.


If you were to study the trends in the market today, the cost of meat is escalating. There are several factors that can contribute to this. For one, raising meat is expensive in itself as compared to plant-based foods. After the raising period, the processing stage is just as costly. Hence, it will certainly be reflected in the price of meat in the market.

If you remove meat from your list of grocery items, you will notice a major drop in your bill.

2) Safety of Food

Meat, especially poultry, is often stored and kept frozen for a long period of time. Although the meat is frozen, cold temperatures have not been proven to effectively kill all bacteria. Not to mention that during the shipping, processing, and thawing process of the meat, they could have easily been contaminated. Because the procedures just stated are all part of the meat processing method, there is nothing you can do to avoid it.


In fact, statistics show that several meat eaters suffer from food poisoning. This is especially true because several microorganisms could have possibly infested that dead meat, which can be harmful to your body.

3) Variety of Food Choices

Aside from meat being too costly on your budget, it also reduces the variability in your diet choices. Plus, preparing vegetable dishes take no more (even less) than cooking meat dishes.

It is a common misconception that vegetables are boring and not tasty. There are several varieties of vegetarian dishes that you can explore cooking
. Aside from being equally tasty as most meat dishes, they are also nutritious and easy to prepare.

4) Health Benefits

This is probably the most common reason why people opt for a vegetarian diet. There is a wide variety of health risks entailed with a diet consisting of meat; hence you must be informed of each one of them.

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Vegetarian Sources of Lecithinh

The way people eat today is a far cry from the way people used to eat. Before, we're usually happy with foods that are rich in fats and oils. We didn't care about the amount of calories we consume in a day or how high the cholesterol in our blood is going to get if we eat this kind of food or that. However, current trends in diet have changed our general outlook about food. Instead of just taking a liberal attitude about the kind of foods we consume, most of us have become more careful, to the point that some have even turned to vegetarianism and all its health and philosophical connotations.

The thing with vegetarians is that they do not get to consume those nutrients that are normally found only in animal products. Since they do not eat meat, vegetarians often restrict their diet to foods like: macaroni and cheese, spaghetti, cheese pizza, eggplant parmesan, vegetable soup, pancakes, oatmeal, grilled cheese, bean tacos and burritos, vegetable lo mein, French toast, French fries, vegetable pot pie, fruit shakes, bread, yogurt, cheese lasagna, peanut butter and jam, fruit salad, corn flakes, lentils, bulgur, and other non-meat products. One such nutrient that vegetarians hold a danger of inadequate intake is lecithin.


What is Lecithin?

A phospholipid sometimes referred to as phosphatidylcholine, lecithin is most often found in foods that are rich in fats and oils, such as organ meat, red meat, whole eggs, whole milk with cream, dairy cream, and liver. However, while these foods are rich in lecithin, vegetarians and some health-conscious consumers often turn away from them. Not only are these foods rich in fats and calories, they are also animal products which vegetarians want to avoid.

Lecithin is an important nutrient that our body needs. It is a major component of our cell membranes and helps keep the liver to function normally, particularly in the metabolism of fat by bile, an enzyme secreted by the liver. A component of lecithin, choline, is also an essential nutrient. "Essential" because our body can only get its supply of choline from the foods that we eat. There have been studies conducted wherein a deficiency in choline led to the occurrence of symptoms commonly associated with liver cirrhosis and cancer.


Alternative Sources of Lecithin

Considering how important lecithin is, vegetarians therefore need to find their own alternative source of this valuable nutrient. The good news is that lecithin is fairly common and is found in most foods that we eat whether it is plant in origin or animal. One good source of lecithin is soy food, consumption of which has increased since its beneficial effects were discovered decades ago. Supplementation is also another alternative path that vegetarians can take. A lot of drug companies are starting to market lecithin granules vegetarian to help people get their adequate supply of this nutrient even without eating a lot of lecithin-rich foods.

Most experts say that out of all supplemental forms of lecithin, lecithin granules vegetarian is the best. Unlike other forms, lecithin granules vegetarian is versatile and can be consumed directly or be added as an ingredient to food recipes.

Lecithin granules vegetarian are 97% pure phospholipids, which are essential to the structural integrity of the cell membrane. Lecithin granules vegetarian are often referred to as oil-free lecithin because all the natural oils have already been removed.

Find tips about side effects of stress, upper arm muscle pain and other information at the Health And Nutrition Tips website.

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