Sometimes when you discuss being a vegetarian, I remember the old Barbara Mandrell song "I was country, when country wasn't cool". When I first became a vegetarian, most people would stare at me like I was crazy. Now, it is almost like a fad. You have hundreds of celebreties proclaiming vegetarianism.

Here you will find some healthy eating recipes I have tried myself. You will find some nutritional info for the beginning veggie person. I do not claim any expertise in the field. Just an average mom who has a family of four kids to feed. Trying to do so on a healthy diet with a limited budget requires some creativity at times.

You will also find some links to some great cooking sites.

Source: Prescription for Nutritional Healing by James (M.D.) & Phyllis (C.N.C.) Balch

WRINKLES

Wrinkles form when the skin loses its elasticity. As long as the skin is supple, any creasing of the skin disappears as soon as you stop making the expression that caused it. But skin that has lost its suppleness retains the lines formed by smiling or frowning, for instance, even after you have assumed a more neutral expression. Over time, these lines deepen into wrinkles.

Some amount of wrinkling is a result of aging and is probably inevitable; no matter what you do, you will develop some lines if you simply live long enough. The first signs of wrinkles usually appear in the delicate tissue around the eyes---smile lines or "crow's feet." The cheeks and lips show damage next. As we age, our skin becomes both thinner and dryer, both of which contribute to the formation of wrinkles. But other factors help to determine both the rate and the extent of wrinkling, including diet and nutrition, muscle tone, habitual facial expressions, stress, proper skin care (or lack thereof), exposure to environmental pollutants, and lifestyle habits such as smoking. Heredity probably also plays a role.

The most important factor of all is sun exposure, which not only dries out the skin but also leads to the generation of free radicals that can damage skin cells. The sun is your skin's worst enemy. It is estimated that 90% of what we think of as signs of age are actually signs of overexposure. Furthermore, overexposure does not necessarily mean sunbathing or sunburn; approximately 70% of sun damage is incurred during such everyday activities as driving and walking to and from your car. The ultraviolet-A (UVA) rays that do this damage are present all day long and in all seasons. Worse, the effects of the sun are cumulative, although they may not be obvious for many years.

NUTRIENTS

Essential Nutrients
Primrose oil (1,000 mg 3x@) - Good healers for dermatitis, acne, and most other skin disorders. This oil contain linoleic acid, which is needed by the skin.
Black currant seed oil (As directed on label) - Same as the primrose oil. Vitamin A plus natural carotenoid complex (Betatene) Dosage for vitamin A - 25,000 IU daily for 3 months, then reduce to 15,000 IU daily. If you are pregnant, do not exceed 10,000 IU daily. For natural carotenoid - as directed on label. Vitamin A is necessary for healing and construction of new skin tissue. The natural carotenoid is an antioxidant and a vitamin A precursors.
Vitamin B complex plus extra vitamin B12. Dosage for the B complex vitamin is as directed on label, while for B12 is 300 -1,000 mcg daily. These are anti-stress and anti-aging vitamins. Sublingual forms are best.
Important Nutrients
Kelp (1,000 - 1,500 mg daily) - This supplies balanced minerals needed for good skin tone.
Selenium (200 mcg daily) An antioxidant that works synergistically with vitamin E.
Silica (As directed on the label) Important for skin strength and elasticity. Stimulates collagen formation.
Vitamin C with bioflavonoids (3,000 -5,000 mg daily, in divided doses) Necessary for the formation of collagen, a protein that gives the skin its flexibility. Also fights free radicals and strengthens the capillaries that feed the skin.
Vitamin E (Start with 400 IU daily and increases slowly to 800 IU daily) - Protects against free radical that can damage the skin and contribute to aging.
Zinc plus Copper (50mg daily for zinc and do not exceed a total of 100mg daily from all supplements, and 3mg daily for the copper) Zinc strengthens and repair the tissue. Use zinc gluconate lozenges or OptiZinc for best absorption. Copper is needed for collagen production and healthy skin. Also needed to balance with zinc.

HERBS

Alfalfa, burdock root, chamomile, horsetail, oat straw, and thyme are all good for general nourishment of the hair, skin, and nails.

Aloe vera has soothing, healing, and moisturizing properties. Apply pure aloe vera gel to dry skin as directed on the product label.

Other herbs that are beneficial for skin tone include borage seed, flaxseed, ginger root, lemongrass, parsley, and pumpkin seeds.

RECOMMENDATIONS

Eat a well-balanced diet that includes many and varied fruits and vegetables, preferably raw, to provide your skin with the nutrients it needs. Also eat whole grains, seeds, nuts, and legumes.

Drink at least 2 quarts of water every day, even if you do not feel thirsty. This helps to keep the skin hydrated and to flush away toxins, discouraging the formation of wrinkles.

Obtain fatty acids from cold-pressed vegetable oils. Avoid saturated and animal fats.

Do not smoke, and avoid alcohol and caffeine. All of these substances dry out the skin, making it more vulnerable to wrinkling. In addition, the smoking habit means pursing one's lips hundreds of times each day. The creases that form when you inhale from a cigarette often develop into wrinkles at a comparatively early age.

No matter what your age or skin type, protect yourself from the sun. Always apply a sunscreen with a sun protection factor (SPF) of at least 15 to all exposed areas of skin, especially your face, regardless of the season or the weather. Sun exposure is the single greatest source of skin damage.

Get regular exercise. Like other organs of the body, skin gets its nourishment from the bloodstream. Exercise increases the circulation of blood to the skin.

Exercise your face. Sit in a chair and extend your jaw in an exaggerated chewing motion. Stretch the muscles under your chin and the front of your neck. Lying on a slant board for fifteen minutes a day is also good.

Avoid alcohol-based toning products. Use witch hazel or an herbal/floral water instead.

Pay attention to your facial expressions. If you find yourself squinting, raising your eyebrows, or making some other potentially wrinkle-inducing expression over and over again, you can make a conscious effort to stop.

Avoid using harsh soaps or solid cleansing creams such as cold cream on your face. Use natural oils such as avocado oil instead to remove dirt and old makeup. Apply it gently to your face and rinse it off with warm water. Use a facial sponge or loofah several times a week to remove dead, dry skin cells, and stimulate circulation.

After cleansing your skin, apply a moisturizing lotion, preferably while the skin is still damp.

Do not apply heavy oils around the eye area before going to bed. This may cause eyes to be puffy in the morning.

Limit your use of cosmetics, and choose the ones you do use carefully. Do not share your cosmetics, and replace them every three months.

CONSIDERATIONS

Selecting good skin products can be confusing. Seek out products containing natural ingredients, and avoid those that contain petrolatum, mineral oil, or any hydrogenated oils. Some good ingredients to look for in skin care products include the following:

Allantoin - a soothing agent derived from comfrey.
Alpha-hydroxy acids - natural fruit acids that encourage the shedding of dead surface skin cells and the formation of fresh, new skin cells.
Aloe vera - rich in nutrients and softens the skin.
Arnica - herb with astringent and skin-soothing properties.
Burdock - helps the body eliminate poisons from the skin.
Calendula - promotes skin cell formation and stimulates tissue growth, and also soothes and softens sensitive skin.
Chamomile - an anti-inflammatory, antibacterial herb that is good for sensitive skin.
Collagen - a protein found in healthy young skin tissue.
Comfrey - aids healing and soothes chapped, irritated, or blemished skin.
Cucumber - contains amino and organic acids that cool and refresh the skin and tighten the pores.
Essential fatty acids (including linoleic, linolenic, and arachadonic acids), which smooth rough skin, protect against moisture loss, and prevent invasion by free radicals.
Ginkgo biloba - an antioxidant that helps skin stay younger looking.
Glycerine - a soap byproduct that attracts and holds moisture in the skin.
Ivy - an herb that stimulates circulation and aids other ingredients in penetrating the skin.
Liposomes - microscopic bubbles that deliver active ingredients deep into the skin.
Panthenol (provitamin B5) - a nutrient that builds moisture and soothes irritation.
Retinoic acid - a form of vitamin A that smooths skin, promotes cell renewal, and improves circulation to the skin.
Sage - an herb with astringent that tones the skin.
Yarrow - an astringent herb that acts as an anti-inflammatory and tightens and firms saggy skin.

HOME FACIAL TREATMENT
There are many excellent home facial treatments that can help with specific skin problems. Some of the best include:

To add color to sallow skin, mash 1/2 cup or so of strawberries in a blender and apply them to your face. Leave them on for ten minutes, then rinse with tepid water.

To alleviate puffiness in the eye area, place cool cucumber slices over your eyes for ten minutes or more, as needed.

To cleanse the pores, rub mashed tomato over your face.

To help protect your skin from free radical damage, add a few drops of green tea extract to your lotions, astringents, and other beauty products.

To moisturize your skin, mash together grapes (a natural source of collagen and alpha-hydroxy acids) with enough honey to make a paste, and apply the mixture to your face as a mask. Leave it in place for twenty to thirty minutes while you relax, then rinse it off.

To remove dead surface skin cells and improve skin texture, gently rub a small handful dry short-grain rice against your face for a few minutes. This technique has been used by Japanese women for centuries.

To soften and nourish the skin, mash half of an avocado and apply it to your face. Leave it on until it dries, then rinse off with warm water. Avocado contains essential fatty acids and other nutrients that help prevent premature wrinkling.

To lighten and refine pores, whip up the white of an egg with a pinch of alum and apply it to your face as a mask. After fifteen to twenty minutes, rinse it off with lukewarm water

Recipe of the month:

I had some Baklava this past weekend and thought I would post it as recipe of the month.
Baklava
Ingredients
1� pounds roasted, coarsely chopped unsalted Walnuts 2 cups Sugar 1� tsp ground Cinnamon � tsp ground Cloves 1 pound Filo Dough � pound Butter, melted 1 cup Water � cup Honey 2 Tbsp Lemon juice peel from 1/8 of a Lemon peel from 1/8 of an Orange 1 inch piece Cinnamon stick

Method
In a saucepan, combine the water, honey, 1 cup sugar, lemon juice, lemon peel, orange peel, and cinammon stick. Bring to a boil, then simmer over low heat for 10 minutes, stirring occasionally. Discard the peels and the cinnamon stick and allow the syrup to cool.

Meanwhule, in a bowl, combine the nuts, 1 cup of sugar, ground cinnamon, and ground cloves. Mix well.

Unwrap the filo dough. Working quickly so the dough does not dry out, lay a sheet of dough on a large cookie sheet. Brush with a little melted butter. Lay another sheet over the first. Brush again with a little butter. Continue until 1/3 of the dough has been used. Evenly spread 1/2 the nut mixture over the dough. Resume layering 1/3 more of the filo dough, brushing each sheet with butter. Evenly spread the remaining nut mixture, then layer the remaining filo dough, brushing each with butter. Drizzle any remaining butter over the top layer and spread evenly.

With a large, very sharp knife, score the top layer of pastry into triangles, diamonds or squares.

Bake at 350� for 30 to 45 minutes until the top is puffed, crisp, and deep golden in color. Remove from oven and immediately pour the cooled syrup over the baklava. Let stand 3 to 4 hours to cool and to absorb all the syrup. Following the score marks, cut through to the bottom layer.

Here are some good vegetarian recipes to get started.

ALWAYS READY BRAN MUFFINS
Yield: 24 muffins
3 c Unprocessed wheat bran
1 c ;Water, boiling
1 c Sugar
1/2 c Margarine
2 Eggs
2 1/2 c Flour, unbleached
2 1/2 ts Baking soda
1 ts Salt
2 c Buttermilk
Raisins (opt.)
Pecans (opt.)

* I use whole wheat flour and add water to the recipe.

Put 1 c of the wheat bran in a small bowl. Add the boiling water, stir
once and let stand to soften.

Cream the margarine and sugar in a mixing bowl. Beat the eggs slightly
and add to the margarine mixture, mixing well.

Combine the flour soda and salt in a mixing bowl. Combine the wheat
bran, the softened bran, and the flour mixture, and then combine with
the egg/margarine/sugar mixture alternately with the buttermilk. Stir
until thoroughly mixed.

Pour into a plastic container with a tight lid. Store in the
refrigerator for a minimum of 12 hours and a maximum of 6 weeks. Makes
2 dozen.

These muffins are made, stored in the refrigerator, and baked whenever
they are wanted. About 25 minutes before serving, preheat the oven to
400 degrees F. Spoon the batter into teflon-lined or buttered muffin
tins, filling them 2/3 full. Bake 18 minutes and serve.

I like to add raisins and pecans to the muffin tins before cooking.

Apple Molasses Breakfast Cookies

1/2 cup oleo
1/2 cup sugar
1 egg -- beaten
1/2 cup whole wheat flour
1/2 cup wheat germ
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 1/2 cups oatmeal
2 tablespoons apple juice
1 small apple -- peeled & chopped 1/2 cup

In a medium bowl, cream oleo & sugars. Add egg & stir to combine. Sift
togehter flour, wheat germ, baking powder, baking soda and salt. Add to
creamed mixture. Stir in apple juice & chopped apple. Drop by tablespoons
onto a lightly greased cookie sheet. Bake in a 350 degree oven for 13
minutes.


Soups and Vegetables:
Broccoli Rice Casserole

from Atlanta Cooknotes
______________________________

INGREDIENTS:

2 cups cooked white rice
2 or 3 (10-ounce) packages frozen chopped broccoli, cooked
and drained
1 (10-3/4 ounce) can cream of mushroom soup
1 (8-ounce) can sliced water chestnuts, drained
1 (8-ounce) can bamboo shoots, drained
1 (8-ounce) jar Cheez Whiz
1/2 cup butter, melted
8 ounces cheddar cheese, grated
1 (2-ounce) jar pimientos, drained

TO PREPARE:

Preheat oven to 325 degrees. Combine all ingredients
except cheddar cheese and pimientos. Pour into a greased
3-quart casserole. Sprinkle cheddar cheese and pimientos
over the top. Bake 30 to 40 minutes.

SERVES 8 to 10
___________________________________

Copyright 1982 The Junior League of Atlanta, Inc. All
rights reserved.


Desserts:
Apple Crisp

From the Houston Junior League Cookbook
___________________________________
INGREDIENTS:

8 medium cooking apples, peeled, cored and sliced
1/2 cup water
1 teaspoon cinnamon
3/4 cup flour
1 cup sugar
1/2 cup butter

TO PREPARE:

Put apples, water and cinnamon in shallow, greased, 2-quart
baking dish; mix well. Combine flour and sugar; cut in
butter until crumbly. Sprinkle over apple mixture. Bake,
uncovered, in a 375 degree oven for 1 hour. Serve hot,
topped with cream or ice cream if desired.

SERVES 8
___________________________________

Copyright 1992 The Junior League of Houston, Inc. All
rights reserved.