Archive for July, 2009

Top 10 Vegetarian Sources Of Vitamin C

July 31st, 2009

If you missed our last article on the top ten vegetarian sources of calcium, do meander on over there, it’s a solid read. Ok now we move on to another vegetarian nutrition topic – Vitamin C.

guava-fruit-great-source-of-vegetarian-vitamin-c

image via WikiMedia

Vitamin C is found in plenty of vegetables and fruits, and is laced in many a food entree. So this isn’t particularly hard to get in our diets.

Since there are many sources of Vitamin C, we wanted to get to the bottom of the top fruits and veggies containing it, the one’s with the highest milligrams per serving. For our research, we paid a visit to the trusty and reliable Nutrition Data for the goods.

Now on to the list. Below are our picks for the top 10 vegetarian sources of Vitamin C.

Top 10 Vegetarian Sources of Vitamin C

  1. Guavas (377 mg of Vitamin C per 100 g serving) >pictured above<
  2. Green Peppers (49.6 mg per 28 g serving)
  3. Red Peppers (45.6 mg per 28 g serving)
  4. Broccoli (81.2 mg per 91 g serving)
  5. Kiwifruit (68.2 mg per fruit)
  6. Oranges (97.5 mg per 165 g serving) note: Orange peels also have a significant amount of vitamin C!
  7. Strawberries (89.4 mg per 152 g serving)
  8. Persimmons (16.5 mg per 1 fruit/25 g serving)
  9. Peas (58.8 mg per 98 g serving)
  10. Papayas (86.5 mg per 140 g serving)

Do feel free to share your BEST vegetarian sources of Vitamin C in the comment area, as we totally love to hear your super creative ideas.

Just hit the comment are below. Cheers!

Top 10 Vegetarian Sources of Calcium

July 30th, 2009

We’ve been getting questions about what the best vegetarians sources of calcium and vitamin C are.  Well, ask and ye shall receive — without further ado here’s list number one to help you in your quest for better nutrition.

Top 10 Vegetarian Sources of Calcium

  1. Kidney Beans (1 cup has 263 mg of calcium)
  2. Black Beans (1 cup has 239 mg)
  3. Sesame Butter (1 tablespoon has 154 mg)
  4. Tofu (1/2 cup has 125 mg)
  5. Almonds (1 oz. has 81.5 mg)
  6. Arugula (1 oz. has 44.8 mg)
  7. Kelp (1 oz. has 47.0 mg)
  8. Brazil Nuts (1 oz. has 44.8 mg)
  9. Spinach (1 oz. has 42.8 mg)
  10. Chinese Cabbage (1 oz. has 26.0 mg)

It’s really easy to get way more than your daily allowance of Vitamin C with a typical vegetarian diet. Calcium is a bit more challenging, but there’s still a lot of good sources.

The 411 on Calcium

Now that you know WHERE to get it, what is the deal with this mineral? Why do we need it? Well, Calcium is good for strong bone health, healthy muscles, pearly whites, a healthy heart, blood clotting, normal nervous system activity, helps regulate many body functions and some say this dynamite mineral is even good for losing weight. (via MSNBC)

And we need on average 1,000 mg of calcium daily.

Supplements?

I would really like to hear from any readers who are taking a Calcium supplement or pill to make up for any loss. Please share with us below in the comment area.

A big thanks to NutritionData.com for the great nutritional information, and also thanks to TofuForTwo.net for the rocking black bean soup image.

Now stay tuned for our next article, which will cover the top 10 vegetarian sources of Vitamin C, you can follow on Twitter to get our updates.

The Sublime Restaurant Cookbook by Nanci Alexander: Book Review

July 25th, 2009

Eager for another vegetarian cookbook full of delicious recipes?  Well, Groovy Vegetarian’s summer cookbook reviews are back and this time we’re looking at The Sublime Restaurant Cookbook by Nanci Alexander.

Ms. Alexander is a famous Floridian and animal lover, who founded the Animal Rights Foundation of Florida (ARFF) in 1989.  She opened The Sublime Restaurant as a natural extension of that love for animals.  The restaurant features delicious all vegan cuisine.

Turning to the book, it’s published by the Book Publishing Co. under the Green Press Initiative.  This means that they printed it on post-consumer recycled content without chlorine.  According to the publishers, this saves 46 trees, 2,135 lb. of solid waste, 16,624 gallons of waste water, 4,005 lb. of greenhouse gases, and 32 million BTU of total energy — not bad!

Inside the book 73 vegetarian recipes are featured in a pleasant layout.  Its sections include — Hors d’Oeuvres, Appetizers, Soups, Salads, Sushi, Pizzas, Pastas, Entrees, Sides, Fillings, Toppings, Sauces, Desserts, and Cocktails.  (wonderful color photos of the dishes are included in a center insert)

We’ll present three of these recipes to you, and we bet you’ll be hooked.

Caesar Salad (vegan)

Ingredients:
1 8 oz. jar of water-packed artichokes      2 tablespoons of Dijon mustard
2 cups of all-purpose flour                           2 tablespoons chopped raw garlic
Salt                                                                 2 tablespoons of roasted garlic
Pepper (fresh ground, black)                      2 tablespoons cracked black pepper
1 1/2 cups vegan mayonnaise                     2 heads of Romaine lettuce sliced
4 tablespoons of vegan Worcestershire             into 1″ pieces
sauce                                                              Oil
4 tablespoons of freshly squeezed lemon juice

Directions:
1.  Drain the artichokes, pat dry.
2.  Coat artichokes in flour until there’s a thin layer all over, shake off excess.
3.  Deep fry in oil, use paper towels to drain.
4.  Combine mayonnaise, Worcestershire sauce, lemon juice, mustard, raw garlic, roasted garlic, and cracked pepper together.
5.  Add lettuce pieces, tosses.
6.  Top with artichoke hearts, salt, and pepper.
Groovy Suggestion: Try adding vegan (or non-vegan!) parmesan cheese to the salad, for the perfect Caesar!!

Nori-Crusted Tofu (a rival — or perfect companion — to the hijiki balls from last week)

Ingredients
1 pound of extra-firm tofu         1 English cucumber
2 sheets of Nori (seaweed)      1 teaspoon of wasabi paste

Directions
1.  Cut tofu into 1/2 inch cubes, slice cucumbers into slightly-thick rounds.
2.  Roll the cubes in Nori until evenly coated.
3.  Put dab of wasabi paste on top of cucumber and top with tofu cube

Sublime Sangria (needs no description!)

Ingredients
1 bottle 750 ml of red Zinfandel wine        1 orange sliced into wedges and seeded
1 lemon sliced into wedges and seeded    1 lime sliced into wedges and seeded.
6 large strawberries, sliced                           1 cup of blueberries sliced in half
1 medium red apple cored and sliced         1 kiwi, peeled and sliced into wedges
into wedges                                                    2 tablespoons of sugar
2 tablespoons of brandy (optional)              Ginger Ale

Directions
1.  Pour Zinfandel, sugar, and brandy (optional) into 2 quart pitcher.
2.  Squeeze citrus wedges juice into pitcher.
3.  Add squeezed wedges and other fruit to the pitcher and stir.
4.  Refrigerate 8-12 hours.
5.  Serve poured over ice, with a splash of ginger ale and garnished with an orange wedge.

Thanks for reading this summer edition of vegetarian (and vegan) cookbook reviews here at Groovy Vegetarian.

Hope you like the recipes and I’d like to give a special thanks to The Sublime Restaurant, Nanci Alexander, and her wonderful cookbook.

Check it out!

(Sangria image courtesy of houstinist.com)