Vegetarian Recipes from Aunt Betty Jean

Aunt Betty Jean's kitchen always smells like no other place on earth. A combination of heavenly hash and devil's food makes her kitchen THE place to go and take a load off.......but only if you have time to exercise - a lot - afterwards.

Aunt Betty also prepares vegetarian dishes and wants to share some of her best recipes here.

Her column is updated every day or thereabouts, so check back to see what Aunt Betty's stirring up.

Are You Getting Enough Protein?

Here is a formula for figuring out your daily protein requirement based on your weight.

First put your weight into kilograms -- 2.2 pounds equals one kilogram, so to get Kilograms, divide your weight in pounds by 2.2.

Next multiply your weight in kilograms by 0.8 grams of protein per kilogram to determine the total amount of protein you need based on the Recommended Dietary Allowances.

For example: 125 pounds divided by 2.2 is about 57 kilograms.
Multiply 57 by 0.8 = 45.6 grams of protein per day.

To know if you are getting enough protein you will need to keep a food diary for three to seven days.

Record how much you eat as well as what you eat at each meal, and don't forget snacks!

At the end of each day, figure out your protein intake for the day.

Most packages have protein listed on the labels these days or check out an Internet site that lists the nutritional content of foods.

Average your intake over several days since some days you may eat more protein and some days less.

Protein is important for many things including a strong immune system.

However, it isn't good to get too much protein.

Diets high it protein may contribute to calcium loss and osteoporosis.

Like many things in life, a happy medium is best!

LEMON RICE PILAF

Ganesh writes: "This rice pilaf is one heck of a treat, especially when served along with some stir-fried veggies."

1/2 cup chopped onion
2 cloves garlic, chopped
2 tablespoons orzo pasta
1 cup brown rice
1-1/2 cups vegetable broth
1-1/2 cups water
1 teaspoon grated lemon rind
2 tablespoons olive oil

In a large saucepan, saute the onions and garlic for about 2 minutes over medium heat.
Add the broth and water.
Bring to a boil, and then add the orzo and rice.
Cook for about 40 minutes or until all the liquids have been reduced.
Garnish with the lemon.
Serve hot.

Do you have a recipe to share?

You can Write to Aunt Betty Jean!

Include your first initial and last name and put the word VEGGIE in the subject.

I'll try to use your contribution in a future column.

(Please note that these columns are written several weeks in advance so publishing it will be delayed accordingly.)

Now you just can't do better than this.

I also have some Traditional Recipes, or you can visit my sister Boggie's Cooking Suggestions and Tips page, or, her Baking Recipes, or my sweet daughter-in-law Leigh's Low Fat Recipes.

See you soon with another recipe.

Toodle-loo,

Aunt Betty Jean

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