Travel Lite

It is a common sight to see college students spooning rainbow-colored cereal in the morning into their mouths, washing down pepperoni pizza with Coke at lunch, then topping the day off with a juicy hamburger and fries in the evening.

Sound familiar? Fast food establishments beckon Americans on every city block from sea to shining sea. Instead of conforming to the same old routine, consider some of these natural foods: dandelion tea (slow-roasted to perfection), vegetable tofu pot-pie and for dessert, a refreshing soy smoothie.

The Fourth annual "Taste of Health," the Northwest Healthy Food Festival, offered fresh samples and dispensed information to eager participants. One could try Thai flavored Tofu-to-Go, then rush over to the Odwalla table for a cool berry smoothie. Not your cup of tea? Start with an appetizer of vegan cabbage salad, investigate the Un-Turkey, then chew a new chocolate Bumble Bar for a sweet treat.

Changing everyday diet does not require a new lifestyle, however. Incorporating more fruits and vegetables with each meal is one way to reform eating habits in a Gwinn-type setting. Drink more water instead of other beverages which helps the body to digest after a big meal.

The decision to abstain from meat or cetain animal products is usually based on moral conviction, a desire to change one’s regular habits, or for health reasons. Either way, vegetarians are an ever-expanding group. In fact, approximately 15 percent of college students in the United States claim to be vegetarians.

Glossary of common vegetable protein foods


Developed in China and first used around 200 B.C., tofu is a delicate semi-soft food made by adding a mineral salt to soy milk, which solidifies it into a white "cake." An excellent source of protein or excellent meat alternative.


A firm, chewy "cutlet," this staple of the Indonesian diet consists of cooked soybeans and/or grains with a culture added. It has a mild, nutty flavor and is very high in protein yet low in fat.

Meat Analogs:

Vegetarian "meats" made utilizing vegetable based proteins from wheat and soy as the main ingredients.


Made by grinding and cooking soaked soybeans and then filtering out the "milk." It is frequently used by those who are lactose intolerant or strict vegetarians.

Soy flour:

Roasted and ground soybeans, which provides a protein boost to baked goods.

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Soy protein:

Common ingredient in baby formula, nutritional drinks (Ensure), and processed meats.</font>

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Textured Vegetable Protein (TVP):

Sold as a dry granulated product, it is made from compressed soy flour. When rehydrated, it has a similar texture to ground beef.</font>

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Also known as wheat gluten, seitan is the protein portion of wheat.</font>

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Paste made by adding a culture to soybeans and water, and sometimes grain such as barley. It is very rich in B vitamins, and typically used in soups or sauces. Miso has been a condiment in Japanese households for over 1,000 years.</font>

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Tofu Avocado Bean Dip

(Any type of meat can subsitute for tofu)

1 lb. garlic or herb Tofu

1/2 lb. spicy or mild bean dip

1/2 lb. mild or hot salsa

1 large green pepper (finely chopped)

2-3 Tbs. soy sauce

2 ripe avocados

2-4 cloves of garlic (minced)

2-4 Tbs. dill weed

juice of one fresh lime

fresh cilantro (optional)</font>

<font size="2">In a large bowl, mash avocados with lime juice. Crumble tofu and add to avocado mixture. add remaining ingredients and mix well. Serve over tortilla chips, such as Baked Tostitos, or with flour tortillas.


Emerald Valley Salsa</font>

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Banana-Berry Smoothie

(Adding soy protein boosts the protein from 5 to 23 grams)

1 medium banana, sliced and frozen

6 strawberries, frozen

2 Tbs. frozen orange juice concentrate, thawed

1 cup vanilla soymilk</font>

<font size="2">In blender, combine banana, strawberries and orange juice concentrate. Add milk and blend until smooth and creamy. Serve immediately.


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White Wave Silk Soymilk

Per serving:

170 calories; 5g protein; 2g total fat; (0g saturated fat); 36g carbohydrates; 0 cholesterol; 45mg sodium; 3g fiber</font>

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Chocolate-Peanut Butter Smoothie

1 cup chocolate soymilk

1 banana, sliced and frozen

2 Tbs. smooth natural peanut butter

1/2 cup crushed ice (optional)</font>

<font size="2">In blender, combine milk, banana and peanut butter and blend until smooth and creamy. With blender running, add ice if using and blend until almost smooth. Serve immediately.


White Wave Silk Soymilk

Per serving:

226 calories; 8g protein; 10g total fat (1g saturated fat); 27 carbohydrates; 0 cholesterol; 117mg sodium; 2g fiber</font>

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Chai Cooler

(Chai, a sweetened Indian-style tea with spices, is sold ready to use at natural food stores or most grocery stores).

3/4 cup chai, chilled

3/4 cup vanilla soymilk

2 Tbs. frozen apple juice concentrate, thawed

1/2 banana, sliced and frozen</font>

<font size="2">In blender, combine chai, milk, apple juice concentrate and banana. Blend until smooth and creamy. Serve right away.


White Wave Silk Soymilk

Per serving:

109 calories; 3g protein; 2g total fat (0g saturated fat); 22g carbohydrates; 0 cholesterol; 60 mg sodium; 1g fiber</font>

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Simple Tofu Stir-Fry

(Any type of meat can substitute for tofu)

1 lb. tofu (any flavor)

1-2 Tbs. toasted sesame oil

1-2 lbs. mixed vegetables, cut up, your choice

(carrots, broccoli, peppers, cauliflower, etc.)

2-3 Tbs. soy sauce

2-4 cloves of garlic (minced)

1-2 tsp. ginger root (fresh or powdered)</font>

<font size="2">Drain and lightly press tofu to remove excess water. Cube tofu and set aside. In a large wok or frying pan, lightly sautee vegetables in garlic, ginger oil, and soy sauce. Add cubed tofu and lightly sautee until tofu is thoroughly heated. Serve over a fresh bed of brown or bastami rice.


Small Planet Organic Tofu</font>

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Jim’s Marvelous Manicotti

(Any type of cheese can be used)

1/4 tsp. ground nutmeg

1/2 tsp. minced garlic

pinch of pepper

1 Tbs. finely chopped onion

2 Tbs. chopped mushrooms

5 Tbs. chopped spinach

8 oz. shredded mozzerella cheese

8 oz. shredded cheddar cheese

2 1/2 Tbs. sun-dried tomatoes

3 c. Italian-herb seasoned tomato sauce

3 Tbs. garlic croutons, chopped slightly</font>

<font size="2">Preheat oven to 350 degrees. Precook manicotti in boiling water about six to eight minutes. Do not overcook. Mix all ingredients together in a large bowl except cheddar cheese. Rinse ans cool pasta, then stuff each with filling mixture. Place in a 6 x 9 baking dish, about 1/2 inches apart. Top with tomato sauce and cheddar cheese. Add additional mushroom slices, if desired. Cover and bake for 30 minutes, then uncover and let cool for five to 10 minutes before serving.


Lisanatti Cheeses</font>

<font size="2"><img src="images/photos99/1999-10-27/Veggies.jpg" width="100" alt="" /></font>

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Various Degrees of Vegetarian Lifestyles:


Does not eat meat, poultry or fish. Eats a plant-based diet of grains, nuts, seeds, vegetables and fruit with or without the use of dairy products and eggs.</font>

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Does not eat animal flesh, dairy products, eggs or any other animal product or by-product.</font>

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Eats a diet of plant product and fish.</font>

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Eats a diet of plant products and poultry.</font>

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Avoids meat, poultry, fish and eggs, but eats dairy products.</font>

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Avoids meat, poultry, fish and dairy products, but eats eggs.</font>

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Lacto-Ovo Vegetarian:

Eats both dairy products and eggs but not meat, poultry or fish. This is the most common type of vegetarian in the United States.</font>

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Title: Travel Lite | Author: Elizabeth Hyatt | Section: Features | Published Date: 1999-10-27 | Internal ID: 846