Vegan Roasted Shaved Brussels Sprouts And Shallots With Pomegranate Seeds How To Neatly Clean A Pomegranate Welcome To The 2013 Virtual Vegan Potluck!

Brussels Sprouts - A Thanksgiving Favorite!
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2013 Virtual Vegan Potluck
Today's recipe will be part of the 2013 Virtual Vegan Potluck. At the bottom of the page, below my recipe, you will be able to link to over 100 vegan recipes posted by my fellow bloggers including appetizers, beverages, breads, salads, sides, soups, main courses, and desserts. So enjoy!

Thanksgiving Favorites
Brussels sprouts and pomegranates are both Thanksgiving favorites so you can only imagine the joy on your guests faces when they are presented together in this delicious dish!

There's a beautiful contrast between the smokey, roasted flavors of the Brussels sprouts and shallots and the bursting fresh flavors of the raw pomegranate seeds, which are actually called pomegranate arils.

Arils are 72 calories per half cup.
They are rich in vitamin C, K, and folate and
contain polyphenols that support heart health
and protect against cancer.

And in case you shy away from this beautiful, polyphenol-packed fruit because it appears to be impossible to clean, I will repost a very easy way to clean pomegranates - one that does not require a hazmat suit! 

How to Neatly Clean a Pomegranate

Step 1 - cut off the top.

Step 2 - Score the rind in four quadrants.

Step 3 - Break the fruit apart, separating the pith from the arils, while submerged  in a bowl of water.

Step 4 - The arils will sink to the bottom.
Skim off the pith and rind.

Step 5 - Drain the arils and set aside.

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Roasted Shaved Brussels Sprouts and Shallots with Pomegranate
Vegan, Gluten Free
Requires large shallow roasting pan
[makes 6 servings]

1 pound Brussels sprouts
6 ounces shallots, peeled, halved, and sliced
2 tablespoons extra virgin olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder or granulated garlic
1/2 cup pomegranate arils (see above on how to clean)
1/4 of a fresh lemon

Preheat the oven to 400 degrees F.

Lightly grease the roasting pan with a little olive oil.

Prepare the Brussels sprouts. Cut 1/4 inch off the bottoms and rinse.
Cut vertically in 1/4 inch slices. Place on the roasting pan with the shallots.

Drizzle oil over the Brussels sprouts and shallots and season with salt, pepper, and garlic powder. Mix until they are well coated. Spread out the vegetables in a single layer.

Bake until slightly golden brown, about 20 minutes, mixing the Brussels sprouts about half way through with a spatula.

Remove from the oven and place in a serving bowl. Top with pomegranate arils, a squeeze of fresh lemon juice, and additional freshly ground black pepper if desired. Toss and serve.

Per serving: 101 calories, 5 g fat, 1 g saturated fat, 108 mg omega-3 and 492 mg omega-6 fatty acids, 0 mg cholesterol, 3 g protein, 13.5 g carbohydrates, and 3.5 g dietary fiber.

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How Big Corporations Target Toddlers To Teens 2013 Yale Rudd Center Study On Fast Food

The Elephant in the Room
Whatever side of the healthcare debate you are on, everyone can agree that we have a health crisis in this country. Obesity and all of its related diseases continue to rise. And while we focus on people's access to doctors and medication, we ignore the elephant in the room. And that is that lots of people, from the time they are toddlers until the day they call 911, eat unhealthy fast food that eventually makes them sick. The money spent by fast food companies to develop these addictive products and the marketing dollars spent to get your family to demand them is staggering. Jennifer Harris and her team at the Rudd Center continue to study and report on this phenomenon.

Update by Yale Rudd Center
Three years ago I reported on a study by Yale University's Rudd Center for Food Policy and Obesity. I wasn't surprised how little fast food restaurants were concerned about providing adequate nutrition to their young customers but I was absolutely astounded when I saw the facts and figures on how these children are being targeted by fast food marketing. Have there been any improvements? The 2013 Fast Food FACTS analyzes 18 fast food restaurants - here are their findings.

Less than 1% of all Kid's Meals Meet Nutritional Standards
Many fast food restaurants have added some token "healthy kid's meal options" but most are in name only. McDonald's idea of increasing the nutritional value of their Happy Meals was to cut the order of fries in half and include a few apple slices. But we all realize that these restaurants are not a place to go for real food. The problem is that America's children continue to beg to visit these establishments. Here's why!

Outrageous Amounts of Marketing Dollars Target Toddlers to Teens
The fast food industry spent $4.6 billion on all advertising in 2012, up 8% since 2009. Much of this advertising targets preschoolers, older children and teens and features the most unhealthy regular menu items.
This latest study revealed:
* Preschoolers saw almost 3 fast food ads per day.
* McDonald's advertised its Happy Meals 31 million times per month. Most of these ads appeared on CartoonNetwork.com, Nick.com, Roblox.com, and other kid's websites.
* Teens are heavily targeted by fast food restaurants like Taco Bell, Sonic, and Startbucks.
* KFC, Subway, and Starbucks more than doubled display advertising on youth websites.
* Black and Hispanic youths, who are at higher risk for obesity and type 2 diabetes, are more heavily targeted. 


Using Social Media to Poison our Children
Six billion fast food ads appeared on Facebook. They are so effective that this industry has exponentially grown their advertising on mobile devices, using things like smartphone apps to offer special deals. And they are effective.I just facebooked McDonald's and they had over 29 million FB likes and Taco Bell's YouTube videos were viewed nearly 14 million times!
  The Big Players
According to Nielsen (2012), 70% of all ads viewed by preschoolers, children, and teens were from six big players.They are:
McDonald's (largest number of ads viewed by children 2 to 5 and 6 to 11)
Yum!Brands, owner of KFC, Pizza Hut, and Taco Bell (the largest number of ads viewed by teens)
Subway
Burger King
Domino's
Wendy's

Rudd Center's Conclusion and Recommendation
In three years, since their last study, they concluded that there were a few minor improvements made by the fast food industry but nothing significant enough to change the eating habits of our young children who tend to over-consume high-calorie, nutritionally poor fast food.


Jennifer Harris, the lead author of the report and the Rudd Center's director of marketing initiatives feels that these marketing efforts "often take advantage of young people's vulnerability to marketing, making it even tougher for parents to raise healthy children."

The authors would like to see fast food restaurants significantly improve the nutritional value of the menu items offered to children. For example, healthy sides and beverages should automatically come with kid's meals. Healthier menu items should be offered at a reasonable price. 

Numerous specific recommendations are presented on how fast food restaurants should be restricted from their aggressive activities to market their unhealthy menu items to children of all ages. 

Should More Be Done?
The fast food restaurants have done little to self regulate the marketing activities that are contributing to childhood obesity and the illnesses that will likely follow. So it's really up to us to encourage this change. Three methods that come to mind are
* Stop frequenting these establishments or, when you do, purchase the healthier choices so the companies are encouraged to offer these items.
* Congress could pass legislation outlawing the advertising of junk food to children. This is very similar to the ban on cigarette advertising which had a direct impact on reducing the incidence of lung cancer.
* Educate people on the health issues associated with heavy consumption of fast food. This is also similar to when the surgeon general educated the public on the link between smoking  and cancer. Should there be a warning label on each Happy Meal bag of fries?

Yes, everyone should have access to affordable health insurance but people should also have access to affordable healthy food. The idea that a company would spend billions of dollars targeting preschool children, older children, and teens, to eat food that can cause them a lifetime of illness is disgraceful. As the title of my book suggests, Health Begins in the Kitchen, not at the doctor's office, not at your local pharmacy, and certainly not at your nearest fast food restaurant.
To read this important study by the Yale Rudd Center in its entirety, go to FastFoodMarketing.org.

Apple, Pear, And Fresh Cranberry Crisp Vegan And Gluten Free

Add this Apple, Pear, and Fresh Cranberry Crisp
to your Thanksgiving dessert menu!

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Thanksgiving Isn't Just About Pumpkin Pie!
One of my favorite desserts, whether it be raw or baked, is fruit crisp. It's a dessert that really focuses on the fruit and doesn't need an overpowering amount of sugar. It also doesn't require mastering the art of making flakey pie crusts, which is challenging enough when you're using butter and white flour and not a bit concerned with how healthy it is. But trying to make one that is vegan, gluten free, and kinda healthy - well, it's tough.

But making a crisp is a snap. You just start with delicious, ripe fruit, sprinkle with a simple topping, and voila! And no one would taste the difference between Earth Balance and butter or would they know you added gluten-free oat flour or white whole wheat flour to the rolled oat topping rather than white flour. Or that you cut down the sugar by adding a touch of stevia. 

Today's recipe is the perfect dessert to serve for the holidays. It will stand proudly beside your pumpkin pie at the Thanksgiving table or will be a great addition to your Christmas dessert selection.

Make Dessert the Main Attraction
If you like to entertain but preparing an entire banquet is more than you can handle, invite your guests over for a selection of healthy desserts. Serve with a selection of nice teas, freshly brewed coffee, or a well-paired dessert wines. Desserts deserve more respect than to be served after a huge meal. Unless, of course, you have an extra "dessert stomach" like my grandson Matisse claims to have.

Complementing Autumn Flavors 
The orange and cinnamon flavors in this recipe season the baked pears and apples perfectly while the tartness of the fresh cranberries contrast beautifully with the sweet oat topping. 

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Apple, Pear, and Fresh Cranberry Crisp
Vegan, Gluten Free (with oat or other GF flour)
[makes 8 servings]
Requires an 8 inch square baking pan

For the topping
1/4 cup Earth Balance buttery spread plus some for the pan
3/4 cup rolled oats
1/2 cup oat flour or white whole wheat flour
3 tablespoons organic cane sugar
1/2 teaspoon stevia powder
1/2 teaspoon cinnamon


For the filling
3 cups peeled and sliced baking apples
2 cups peeled and sliced pears
1 cup fresh cranberries
1 teaspoon loosely packed grated orange zest
2 tablespoons orange juice
1/2 teaspoon stevia powder
1/2 teaspoon cinnamon


Preheat the oven to 375 degrees F. Lightly grease an 8-inch square baking pan with a small amount of Earth Balance. Set aside.

Prepare the topping by placing the oats, oat flour, sugar, stevia, and cinnamon in a mixing bowl. Stir until well combined. Add the Earth Balance and mix with a fork or your fingers until crumbly.

If you have severe sensitivity to gluten, use certified
gluten-free oats and oat flour for the topping.

Prepare the filling by placing all of the filling ingredients in a large bowl. Stir well to combine.

Combine filling ingredients.

To make the crisp, place the filling in the baking pan, making sure that the cranberries are evenly distributed. Sprinkle the topping over the crisp uniformly.

Ready for the oven.

Bake in the preheated oven until the crisp is bubbly and the topping is browned, about 30 minutes. The apples and pears should be fork tender and not mushy. 

Remove from the oven, let sit for 10 minutes, and serve.

Per serving: 170 calories, 7 g total fat, 2 g saturated fat, 0 mg cholesterol, 3 g protein, 26 g carbohydrates, 4 g dietary fiber, and 57 mg sodium.

Vegan And Gluten-Free Antipasto Salad The Perfect Start To A Holiday Dinner

Everyone loves antipasto salad- A real holiday pleaser!

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Antipasto Salad
You know it's Thanksgiving, Christmas, or Easter when my cousin's all post pictures of their gorgeous antipastos. But this year, I'm leaning towards an antipasto salad. What's the difference you might ask? Well, an antipasto is usually a large platter with ingredients such as olives, artichoke hearts, roasted red peppers, etc., all laid out in a beautiful and creative fashion. If you're not vegan, you'll see provolone, bocconcini (small mozzarella balls) or chunks of salami on the platter as well. An antipasto salad has many of the same components but also has more raw salad ingredients such as cucumber, romaine lettuce, raw onions, cherry tomatoes, bell peppers, and more, in a Italian dressing. I find the antipasto salad a little easier to serve and you don't have your guests picking out their favorite ingredients :-)
So for those of you coming to my Thanksgiving feast this year, expect to see a huge platter of this delicious vegan and gluten free antipasto salad!

Feel free to substitute your favorite fresh salad or olive bar ingredients for the ones listed in this recipe. Or just add more ingredients. At dinner last night, while consuming (and testing!) an entire platter of this salad, my husband mentioned that I left out radishes, his favorite. So we quickly cut up a bunch of them and threw them on! So if I left out something you love, please don't hesitate to make modifications.

Box Beans - A Healthy Alternative to Most Canned Beans 
My father's favorite antipasto ingredient was garbanzo beans. Even though he is no longer with us, I always include garbanzos in my holiday salad to make me feel like he's at the table.

When shopping for garbanzos this week, I was very excited to discover that Whole Foods now sells them and other beans in little boxes that are BPA free! BPA, or bisphenol-A, is an industrial chemical that is commonly found in the lining of cans. Beans are one of the only things that I still buy in cans so it is worrisome. There are companies, like Eden Foods, that make cans without a BPA lining but these companies are few and far between. BPA is an endocrine disruptor because it mimics the body's hormones and is linked to an increased risk of infertility, obesity, breast and other cancers. So if you can find these cute boxes of BPA-free beans, they are a better choice than canned beans that have BPA linings.

Whole Foods sells beans in boxes.
A great option when trying to avoid
BPA linings in canned goods.

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Antipasto Salad
Vegan and Gluten Free
[makes 8 servings]

3 tablespoons extra virgin olive or cold-pressed hemp oil (or a mixture of both)
1 1/2 tablespoons freshly squeezed lemon juice
1 1/2 tablespoons balsamic or red wine vinegar
1 large clove pressed or finely minced garlic
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup sliced red onions
1 cup halved cherry tomatoes
1 cup peeled, halved and sliced English cucumbers
1 cup seeded and sliced red bell pepper
1/4 to 1/2 cup mixed, pitted marinated olives
1/2 cup marinated artichoke hearts
1/2 cup marinated button mushrooms
1 1/2 cups cooked garbanzo beans (15 oz can or 13 oz box)
1 large head of romaine lettuce, cleaned and chopped

Mix the oil, lemon juice, vinegar, garlic, salt, and pepper in a large bowl and whisk until combined. Stir in the onions and let them marinate while you are preparing the remaining ingredients.

Let the onions marinate in the dressing while
you prepare the remaining ingredients.

Add the remaining ingredients and toss until well combined.

Spoon onto a large, shallow platter and serve.

A large shallow platter makes a nicer presentation
than a tall salad bowl.

Check out other healthy and delicious vegan and gluten-free Thanksgiving and holiday favorites. 

  

No Need To Gain Weight Over The Holidays! Download Health Begins In The Kitchen For Delicious Vegan And Gluten-Free Thanksgiving Recipes At Special Holiday Pricing

Enjoy our holiday price of $9.99!

T'is the Season to Cook
The holidays are upon us - Thanksgiving, Hanukkah, Christmas, and New Years. T'is the season to entertain our friends and families. I would guess that more cooking is done this time of year than any other. And with all this cooking, people do more eating as well.

No Need to Trash Your Diet
Millions of people gain weight during the holidays and many carry it around with them for a very long time, if not forever. But there's no need to trash your diet. 

A few years ago, a friend asked a simple question which I have pondered since. 

"Why do we serve the most unhealthy food to 

our friends and family when we entertain?"

Think about it. It's almost a reflex to think our guests want cheese and crackers, roasted and salted nuts, queso dip and chips and fattening desserts. Even I hesitate to serve people whole grain or gluten-free pasta instead of that made from semolina as they expect. 

But the good news is that you can serve delicious holiday favorites without trashing your diet and without compromising taste and enjoyment! 
Among the 160 healthy, vegan recipes in my ebook, Health Begins in the Kitchen, there are many holiday favorites that are delicious and guilt free.

Holiday Pricing!

To celebrate the holidays, I'm now offering this eBook for only $9.99 ($5.00 off of list price!) 

Buy it Now on iTunes!

Buy it Now on Amazon!

Buy it for someone you love for Hanukkah or Christmas!

Enjoy beautiful and delicious dishes like these and many, many, more:

Olive Tapenade

Waldorf Salad

Raw Beet Salad

Shaved Brussels Sprout Salad

Gluten-Free Stuffing

Green Beans

Creamy Mashed Potatoes

Gluten-Free Stuffed Pumpkin

Carrot Cake

Gluten-Free Ginger Cookies

Enjoy the Holidays without Gaining Weight!

Download Health Begins in the Kitchen: 

Delicious and Easy Vegan Recipes and Seasonal Food Plan

Now Only $9.99

Buy it Now on iTunes!

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Everything Orange Soup - Vegan And Gluten Free, Perfect For Thanksgiving!

Butternut squash, carrots, oranges, and turmeric
 blend up into  this healthy autumn soup.

Perfect for Thanksgiving or even Halloween!

instinct - (definition)
noun
1. an innate, typically fixed pattern of behavior in animals in response to certain stimuli.

In this case, the stimuli is fall, the leaves turning color, and the cooler weather. 
The fixed pattern of behavior, at least for me, is to make soup! 

This instinctive behavior was part of the driving force behind my Seasonally Raw Food Plan that I write about in my book, Health Begins in the Kitchen. Despite my love of raw food and my belief of its critical role in a healthy diet, I believe that certain seasons and climates dictate the percentage and balance of raw and cooked foods in our diet.

Phytochemical Stew
I almost named this dish Phytochemical Stew but I realized that, besides me, not many people would find that appetizing. But when I look at the beautiful orange color of squash, carrots, fresh oranges, and turmeric, I see phytochemicals such as carotenoids, flavonoids and more. And although the original purpose of these plant chemicals is to protect the plants themselves, research demonstrates that these substances can also help protect humans from all kinds of diseases. 

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Everything Orange Soup
Vegan, Gluten Free
[makes 6 servings]

1 tablespoon extra virgin olive oil
1 1/2 cups chopped onions
1 1/2 cups chopped celery
3 cloves garlic, peeled and chopped
1 tablespoon minced or grated fresh ginger root
1 teaspoon ground turmeric
2 cups sliced carrots
4 cups diced butternut squash or pumpkin
2 cups chopped tomatoes, or 15 oz can diced
4 cups veggie broth*
1/2 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste, plus some for garnish
2 medium oranges, peeled and seeded
pinch of fresh thyme for garnish

* or 4 cups water and a large Rapunzel vegetable bouillon cube

Heat the oil in a large soup pot. Add the onions and celery and cook over medium low heat, stirring occasionally, until they soften, about 5 minutes. 

Add the garlic, ginger, and turmeric and cook until fragrant, about 1 to 2 minutes.

Add the carrots, squash (or pumpkin), tomatoes, broth, salt and pepper and cook, covered, until the vegetables soften, about 20 minutes.

Place the soup in a high-speed blender, such as a Vitamix, together with the fresh oranges, and blend until smooth. You may have to do this in batches. 

Return to the pot, heat, and serve. Garnish with fresh thyme and additional freshly ground black pepper.

Per serving: 142 calories, 3 g total fat, 1 g saturated fat, 51 mg omega-3 and 376 mg omega-6 fatty acids, 0 mg cholesterol, 3 g protein, 28 g carbohydrates, 6 g dietary fiber, and 589 mg sodium.

Download Health Begins in the Kitchen for lots more vegan and gluten-free Thanksgiving favorites, as well as recipes for a Raw Vegan Thanksgiving Banquet!

What To Do With Fresh Figs - Enjoy Them Now But Freeze Some For Later! Plus Recipe For Fig Balsamic Vinaigrette.

Figs are high in dietary fiber, potassium,
magnesium, and vitamin B6.

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It's Time for Figs
Our neighbor's fig tree and our fig tree are both presenting us with heavenly sweet figs. Unfortunately figs are so perishable and have such a short season, most people have very little time to enjoy this magnificent fruit.

A few years ago we planted a Janice Seedless Kadota fig. It's a fairly new breed of white fig that is exceptionally sweet and has very few seeds. It had a slow start because we decided to move it to a new location,  but it is now starting to produce very lovely figs.

Janice Seedless Kadota Fig

Ways to Enjoy Fresh Figs
Besides popping them in your mouth, diced figs are wonderful in a morning fruit salad or sliced and tossed in a green salad.

Add diced figs to your breakfast fruit salad.

Add sliced figs to your green salads.

They also make a wonderful fig balsamic vinaigrette.

Fig Balsamic Vinaigrette
1/2 packed cup chopped, ripe figs
1/4 cup balsamic vinegar
2 tablespoons cold-pressed hemp oil
2 tablespoons extra virgin olive oil
1/4 cup cold filtered water, or more
1/4 teaspoon salt, or to taste
Freshly ground black pepper to taste

Place all ingredients into a high-speed blender, such as a Vitamix, and blend until smooth. If it's too thick, add more water or some almond milk.

Fig balsamic vinaigrette.

Freeze Some to make Smoothes and Soups All Year Long
One of my favorite things to do with figs is to add them to my smoothies. They thicken and sweeten any smoothie recipe, like this Raw Vegan and Gluten-Free Apple Pear Green Smoothie.

Or use them to add sweetness to a blended soup recipe, like this Raw Vegan and Gluten-Free Butternut Squash Soup with Fresh Figs.

In order to enjoy figs in your smoothies or soups all year long, vacuum seal them.
First, wash and dry the figs. Cut them in half and place them on a cookie sheet.
Place in the freezer.

Freeze on cookie sheet

Once the figs are frozen, vacuum seal them using a product like FoodSaver Vacuum Sealer. Our figs last in the freezer for an entire year when properly sealed. And if your fig tree is as prolific as most, you'll have plenty to save!

Food Saver Vacuum Sealer

Vegan And Gluten-Free Cherry Tomato Pasta With Peas - And, The Story Of The Wedding Tomato

Cherry tomato pasta with peas.

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The Story of the Wedding Tomato
On September 1st  we had the honor of hosting our nephew's wedding ceremony in our vineyard. Our daughter-in-law is a professional floral designer and generously volunteered to do the flowers. A gardener herself, she thought it would be great if we grew all the flowers for the arrangements and bouquets. And while we were at it, we should fill all our vegetable raised beds with flowers too since they would be the backdrop for the ceremony. (I will do a future post on growing your own wedding flowers.) 

The beds were filled with a variety of seeds, from zinnias, to sunflowers. There was, however, a tiny cherry tomato plant in the center of the main flower bed. We asked the bride and groom if they minded us leaving it there since it would be the only edible thing we were growing this summer besides the wedding flowers. They didn't mind at all. Since they are both would-be farmers, they would have been just as happy getting married in a field of zucchini.

So with much love and care, the little flowers grew into bigger flowers. And the tiny cherry tomato plant, getting more water than it should because of the flowers, grew into a giant, almost mutant, tomato plant about 5 feet tall and 5 feet wide. I continued to ask the bride and groom if they minded having a massive tomato plant as the backdrop of their nuptials, but they insisted that it was ok. I hated to rip it out as, despite it's healthy growth, it hadn't yet produced a single tomato! 

So there sat, in all it's glory, proudly beside the wedding chuppah and beds of lovely flowers, our massive tomato bush and it's unripened green tomatoes. You can see it, in the picture below, behind the yellow snapdragons.

Wedding tomato

Here we are in October getting bombarded with these beautiful, plump cherry tomatoes that eluded us all summer. Today's recipe makes a cherry tomato sauce with peas that you can put over pasta, rice, quinoa or any other grain. My pesca-vegan friends can add a can of oil-packed Italian tuna fish, which can be flaked in at the end.

Finally, the wedding tomato plant starts to deliver!

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Cherry Tomato Pasta with Peas
Vegan, Gluten Free (with gluten-free pasta]
(makes 4 servings)

8 ounces gluten-free or whole wheat pasta
1 tablespoon extra virgin olive oil
1 cup chopped onions
3 cloves garlic, minced
4 cups ripe, halved, cherry tomatoes
1/4 teaspoon black pepper
2 teaspoons dried parsley
1 teaspoon dried basil
1 can organic peas with liquid
1/4 teaspoon salt, or to taste

Prepare the pasta according to directions. Drain and set aside.

Use gluten-free or whole wheat pasta

While the pasta is cooking, heat the oil in a medium saucepan, on medium low heat.
Add the onions and cook until they soften, about 5 minutes.
Add the garlic and cook until fragrant, about 1 minute.
Add the cherry tomatoes, black pepper, parsley, and basil and simmer until the tomatoes soften and begin to get juicy and break down, about  8 to 10 minutes. If they look dry, add a splash of water or white wine.

Cook until tomatoes break down.

Add the peas and their liquid. 

The liquid from the peas adds to the flavor of the sauce.

Cook for several minutes until the peas are heated through and serve over pasta.

Per serving (with gluten-free pasta): 338 calories, 5 g total fat, 0.5 g saturated fat, 60 mg omega-3 and 574 mg omega-6 fatty acids, 0 mg cholesterol, 9 g protein, 67 g carbohydrates, 10 g dietary fiber, and 423 mg sodium.

Per serving (with whole wheat pasta): 333 calories, 5 g total fat, 0.5 g saturated fat, 75 mg omega-3 and 875 omega-6 fatty acids, 0 mg cholesterol, 14 g protein, 63 g carbohydrates, 11 mg dietary fiber, and 423 mg sodium.

For more delicious vegan recipes, preview my eBook, Health Begins in the Kitchen: Delicious and Easy Vegan Recipes and Seasonal Food Plan PLUS Raw Food Cleanse.