ROAST PORK SOUP ÂQuick Cooking Magazine  2000 Diabetic Exchanges Serves: 9 3 c. cubed cooked pork roast 2 medium potatoes, peeled and chopped 1 large onion, chopped 1 can (15 oz.) navy beans, rinsed and drained 1 can (14-1/2 oz.) no-salt-added Italian diced tomatoes, undrained 4 c. water 1/2 c. unsweetened apple juice 1/2 tsp. pepper Minced fresh basil In a soup kettle or Dutch oven, combine the first 9 ingredients. Bring to a boil. Reduce heat; cover and simmer for 45 minutes or until vegetables are crisp-tender. Sprinkle with basil. Nutritional Analysis: One 1-cup serving equals: 192 caloriesÂ236 mg sodiumÂ29 mg cholesterolÂ22 gm carbohydrateÂ16 gm proteinÂ5 gm fatÂ4 gm fiber ++++ Exchanges: 1 starchÂ1 meatÂ1 vegetable

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I don't deliberately plan my meals that way. I tend to put things together that seem to go together(beans & rice for example) I eat a lot of ethnic cuisine and it seems to be figured out for me. Been a veggie for 26 years and am very healthy. The only supplement that I take is E. I don't buy into the lack of protein thing that people worry about with a veggie diet. Think we eat way more protein than we need anyway.

VEGETARIAN TACOS Soft mini tortilla prepared "Baja Style" with chopped onions, cilantro and salsa. Rich in vitamins and fiber, very tasty, very low in fat, and very healthy! Nutrition Information Per Serving: CALORIES: Excellent Choice (210) CHOLESTEROL: Excellent Choice (0 mg) FAT: Excellent Choice (1 g)* SODIUM: Excellent Choice (200 mg) EXCHANGES: ¼ Meat, 2½ Bread, ¾ Veg, ¼ Fat PROTEIN: 8 g, CARBOHYDRATE: 44 g * Primarily unsaturated fat Ingredients (4 servings): ½ cup rice ½ cup tomato juice ½ cup water 4 corn tortillas (or 8 mini tortillas) ¹¤3 cup onion, julienne cut ½ cup bell pepper, julienne cut ½ cup zucchini, julienne cut 1 cup black or pinto beans, cooked ½ tsp. garlic (granulated) ¼ tsp. Oregano ¾ tsp. Italian seasoning ¼ tsp. black pepper ¾ tsp. red pepper 2 oz. (¼ cup) salsa of your choice cilantro (optional) Directions: 1. Cook rice according to package instructions, except adjust liquid to be ½ cup water and ½ cup tomato juice. 2. "Sauté" the vegetables in a non-stick skillet with 1Tbs. water (i.e., steam vegetables), stirring constantly. 3. Season with garlic, Italian seasoning, oregano, black and red pepper, and cook 10 minutes, adding more water if necessary. 4. Warm tortillas (i.e., microwave or steam). 5. Place some vegetables, beans, rice, and salsa on each tortilla, roll, and serve. -------------------------------------------- EGGPLANT ENCHILADAS Two corn tortillas filled with fresh eggplant, covered with homemade sauce. Serve with brown rice and black beans. Nutrition Information per Serving: CALORIES: Good Choice (420) CHOLESTEROL: Excellent Choice (10 mg) FAT: Excellent Choice (7 g) SODIUM: Good Choice (455 mg)** EXCHANGES: 1 Meat, 4¼ Bread, 2 Veg, ¾ Fat PROTEIN: 18 g, CARBOHYDRATE: 75 g This nutrition analysis corresponds to the recipe below. The restaurant version may differ. Ingredients (4 servings): 8 corn tortillas 4 cup eggplant, chopped 1 cup pico de gallo 1½ cups ranchero sauceÂ, divided ½ cup Monterey jack cheese (or soy cheese), shredded 2 cups brown rice, cooked 2 cups black beans ¼ cup shredded carrots ¼ cup cilantro, chopped 4 lemon wedges ÂFound in the Mexican food section of most supermarkets. It may have the name salsa ranchero. Directions: 1. Heat flat skillet. Place tortillas on hot skillet with a sprinkle of water to warm. 2. Heat another skillet on medium-high heat. 3. Add 1 cup ranchero sauce, pico de gallo and one cup diced eggplant. 4. Cook with the lid on for 2 minutes. 5. Mix in cheese. 6. Place a few spoonfuls of cooked eggplant mixture in each heated corn tortilla and roll up. 7. Top with ranchero sauce. 8. Serve with brown rice, black beans and garnish with shredded carrots, cilantro and lemon wedges. ----------------------------------------- Tempeh/Tofu Reuben · 8 oz. package of seasoned tempeh, seasoned tofu, or...