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The Guide to Never Feeling Low Energy on Your Plant-Based Diet

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What is Soparnik (so-par-nik)?

on April 24, 2019

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Roasted Butternut Squash Soup

With all the good food I've tried from around the world, I find no other country is quite as proud and excited about pumpkins and squash as the U.S. I am so glad when fall comes around because it means squash soups, candied yams, pumpkin risotto, pumpkin loaves, the list goes on! This is a basic butternut squash soup that only requires a few vegetables and tastes great. No sugar is added, but the soup is slightly sweet from the natural caramelization of the squash when it’s roasted. It's one of my favorite soups for this reason alone. With a dollop of yogurt or sour cream, this velvety treat seems more like an indulgence than a healthy soup. It serves as a great appetizer for your Thanksgiving dinner, or as a light and healthy meal.
Ingredients (Serves 6-8) 1 butternut squash 1 small onion 1 carrot 1-2 celery stalks 1 bay leaf 2 teaspoons trans fat free margarine 4 cups water 1/4 cup low-fat Greek yogurt or sour cream (optional)

Tabuli

Tabuli is the curious traveler that visits our holiday celebrations. It is not a particularly wintery dish, but it has a cultural place in our tradition. It is a simple Middle Eastern dish that is prepared much the same as a salsa, lots of chopped fresh and fragrant ingredients, with the addition of bulgur wheat which gives the dish body, and makes it a complete dish with protein.

My family makes this for Christmas each year and it’s a great light dish for leftovers. Its a side salad who's a confetti beauty on the dinner table with the various greens and small dice. This is the traditional way my Grandma and Mom always make it, and doesn’t need a thing added to it. Keep it fresh!

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Ingredients (About 6 servings, ¾ cup each)

1 cup fine or small bulgar wheat*2-3 cups water1 cup finely chopped green onions1 cup finely chopped mint1 cup finely chopped parsley1/3 cup extra virgin olive oilAbout 1 lemon to yield ¼ cup juice2-3 tomatoes, finely diced (option…

Vegetarian and Vegan Nutrition

Without the education of switching to a Vegetarian or Vegan diet, it may do more harm than good. Here are some resources on getting the proper vitamins in your diet on a vegetarian or vegan diet. The most important vitamins are B12, D, and sometimes Iron & Calcium.

B12 is vital for vegans and can be found in fortified soy, rice, or non-dairy milk, fortified breakfast cereals, tofu and prepared meatless meats, or in a supplement. You often can find iron and calcium in fortified non-dairy milks and cereals as well.

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The Guide to Never Feeling Low Energy on Your Plant-Based Diet

What is Soparnik (so-par-nik)?

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