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Vegan Gluten-Free Menu

Sept. 13 is National Celiac Disease Awareness Day! Being gluten intolerant doesn’t mean you cannot enjoy a variety of colorful, nutritious, and delicious recipes. PCRM is thrilled to share with you a menu that is all of those things! When purchasing items for meals or, if you’re shopping for a friend, always check the label to see if the product has been processed in a gluten-free facility. This will ensure your meal is safe for all to enjoy.

Breakfast Brown Rice

Brown rice makes a delicious warm breakfast that will jumpstart your day. This recipe calls for soaking the rice overnight. Soaking the rice overnight reduces the normal cooking time considerably, making it convenient for everyday breakfasts. You can pack your lunch, take a shower, or read the paper while it's steaming. Serve this dish plain or with vanilla soy- or rice milk or a dollop of soy yogurt, if desired.

Makes 4 servings

1 cup dry brown rice
2 cups water
1/4 teaspoon salt (optional)
1 ripe banana, sliced
1 cup chopped fresh fruit or berries
1/4 cup chopped walnuts
1/4 cup raw sunflower or pumpkin seeds
fortified vanilla soy- or rice milk or soy yogurt (optional)

Place rice in a large wire mesh strainer and rinse well under running water, stirring with your fingers. Place in a large saucepan with the water. Cover and let soak 8 to 22 hours. Do not drain. In the morning, add salt, if using, and bring to a boil. Reduce heat to very low, cover, and cook until tender, about 20 to 30 minutes, or until water is absorbed. If time permits, remove from heat and let rest, covered, 5 to 10 minutes. Top each serving with some of the fruit, nuts, and seeds.

Per serving (1/2 cup): 319 calories; 10.8 g fat; 1.2 g saturated fat; 30.4% calories from fat; 0 mg cholesterol; 7.8 g protein; 50.7 g carbohydrates; 9 g sugar; 8.1 g fiber; 9 mg sodium; 42 mg calcium; 1.6 mg iron; 13.2 mg vitamin C; 27 mcg beta-carotene; 3.4 mg vitamin E

Recipe from Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak

Autumn Vegetable Bisque

Simple root vegetables are elevated to the status of royalty in this elegant and creamy soup.

Makes about 2 1/2 quarts

2 teaspoons water
1 medium onion, chopped
1 large leek, rinsed well and sliced
1 teaspoon crushed garlic
4 cups water
4 cups peeled and diced root vegetables (use a mixture of turnips, parsnips, rutabaga, and carrots)
2 tablespoons dried parsley flakes
1 teaspoon salt
1/2 teaspoon black pepper
2 cups fortified plain soy- or rice milk
2 tablespoons white wine vinegar or fresh lemon juice
1/4 cup thinly sliced chives or green onions for garnish

Heat 2 teaspoons water in a large soup pot. Add onion, leek, and garlic, and sauté 8 to 10 minutes. Add 4 cups water, root vegetables, parsley, salt, and black pepper, and bring to a boil. Reduce heat, cover, and cook 45 to 60 minutes, stirring occasionally. Remove from heat and stir in nondairy milk. Mix well, then stir in vinegar or lemon juice. Blend in batches in blender or food processor until completely smooth. Warm gently until heated through. Do not boil. Garnish each serving with some of the chives or green onions.

Per serving (1 cup): 60 calories; 1 g fat; 0.1 g saturated fat; 14% calories from fat; 0 mg cholesterol; 3 g protein; 11 g carbohydrates; 5 g sugar; 2 g fiber; 284 mg sodium; 95 mg calcium; 1 mg iron; 9 mg vitamin C; 1090 mcg beta-carotene; 1 mg vitamin E

Recipe from Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak

Mixed Greens with Apples and Walnuts

Makes about 7 1-cup servings

This simple salad is especially delicious in the autumn when apples are fresh. Using a prewashed salad mix makes it easy to prepare.

6 cups salad mix or washed and torn butter lettuce
1 tart green apple (Granny Smith, Pippin, or similar), cored and diced
1/4 cup chopped walnuts
3 - 4 tablespoons seasoned rice vinegar

Place salad mix or torn lettuce in a bowl. Add apple and walnuts. Sprinkle with seasoned rice vinegar and toss to mix.

Per serving (1 cup): 60 calories; 2.9 g fat; 0.3 g saturated fat; 43.2% calories from fat; 0 mg cholesterol; 1.4 g protein; 8.4 g carbohydrates; 5.7 g sugar; 1.9 g fiber; 115 mg sodium; 29 mg calcium; 0.7 mg iron; 8.9 mg vitamin C; 1437 mcg beta-carotene; 0.4 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Baked Bananas

For a real treat, top these warm bananas with a scoop of vanilla nondairy frozen dessert.

Makes 2 servings

2 bananas
1 tablespoon maple syrup
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon

Preheat oven to 350 F.

Peel bananas, slice lengthwise and arrange in a single layer in a small baking dish. Drizzle with maple syrup and sprinkle with vanilla and cinnamon.

Bake until tender and creamy, 15 to 20 minutes.

Per serving (1 banana): 135 calories; 0.4 g fat; 0.1 g saturated fat; 2.8% calories from fat; 0 mg cholesterol; 1.3 g protein; 34.1 g carbohydrates; 20.5 g sugar; 3.2 g fiber; 2 mg sodium; 16 mg calcium; 0.5 mg iron; 10.4 mg vitamin C; 31 mcg beta-carotene; 0.2 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.



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5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org