What to Expect from Sister Vegetarian Recipes...

Sister Vegetarian knows the importance of nutrition without breaking the bank. In lieu of this, I keep the meals to a cost that anyone can create and still stick to a budget. I also include raw vegan meals. Sister has acquired a Raw Vegan Chef Certfication through The Raw Food Network-Ekaya Institute of Living Food Education. I love to cook meals from Africa, India, the Middle East, Greece, Italy, and the list goes on. When I cook, I call it traveling the world without leaving my home. I see cooking as a way to experiment and learn about other cultures, as I also learn more about my roots.

Enjoy the meals. Enjoy the travel. No Passport Required. Just an appetite for delicious and healthy meals.

Peace & Love, Sister Vegetarian.

Tuesday, August 30, 2011

Where's the protein on my plate?


Still wondering if you will consume a sufficient amount of protein if you switch to a vegetarian or vegan lifestyle? Yes, you will! Meat eaters consume overly the amount of protein needed on a daily basis. This excessive amount of protein from meat sources may lead to many forms of cancer; heart disease; diabetes' osteoporosis; and, other illnesses, diseases, and symptoms (read "Organic Meats Are Not Health Food by the Physicians Committee for Responsible Medicine). A vegetarian or vegan lifestyle will provide the sufficient amount of protein you need from sources that provide more nutrients than a meat-eating lifestyle.

Tired of the question from others or just your curiosity in deciding to switch to a vegetarian or vegan lifestyle, "Where does your protein come from as a vegetarian or vegan?"
Answer: From all the whole foods that we eat!
Every whole food has protein to supply our daily protein needs. Below is a list of some of the common whole foods we may eat on a daily basis as vegetarians and vegans, and their protein content.
Source: Becoming vegan: the complete guide to adopting a healthy plant-based diet by Brenda Davis, R.D. and Vesanto Melina, M. Sc., R.D

For a complete list of proteins in whole foods, refer to the Becoming Vegan book.

grams of protein based on 1 cup serving unless otherwise indicated:

Garbanzo/chick peas 14.5 grams
Lentils (cooked) 17.9 grams
Pinto Beans 14.0 grams
Tofu (1/2 cup) 19.9 grams
Veggie Burgers 11-13 grams
Apples 0.3 grams
Broccoli 2.6 grams
Turnips 0.8 grams
Carrots (raw) 0.7 grams
Kale 2.2 grams
Sweet potatoes 2.0 grams
Almonds 7.4 grams
Sunflower Seeds 8.0 grams
Tahini (3 TBSP) 8.1 grams
Flax Seeds (2 TBSP) 3.8 grams
Oats (1/2 cup) 3.0 grams
Quinoa (1/2 cup) 3.0 grams
Brown Rice (1/2 cup) 4.5 grams

~ Sister Vegetarian

Disclaimer: Sister Vegetarian is a blog based on my vegetarian and vegan experiences and journey as well as others' experiences. I am not a medical, nutritionist, or exercise specialist; so, please consult your physician before starting any vegetarianvegan lifestyle and exercise program.

Saturday, August 20, 2011

New Website for Sister's Services Offered to the community, businesses, and individuals

I just published a new website at www.SisterVegetarian.com which features services that I offer to the community, businesses, and individuals.

It is also an eco-friendly website! This motivational blog, my recipe page, and reader story pages will continue to be active; however, this dot com website focuses on services that I now offer to get you motivated and focused. The website also provides direct links to my blog pages, and my book's release information through Lantern Books if you prefer to log on using http://www.sistervegetarian.com/

~ Donna Beaudoin "Sister Vegetarian"

Wednesday, August 17, 2011

Raw Vegan Stawberry Jam

Raw Vegan Strawberry Jam

As a vegan or vegetarian, the world is open to innumerable world recipes. Although I am a vegan, I love to combine raw vegan foods with my vegan meals for even optimum nutrients.

Here's a quick Raw Vegan Strawberry Jam recipe that takes only 10 minutes.
Yields approximately 16 oz of jam

1-1/2 lbs strawberries, cleaned and stems removed
1 TBSP Agave Syrup

1- Place in a food processor 1 lb strawberries and 1 TBSP Agave Syrup. process until somewhat roughly smooth
2- Pour blended strawberries in a bowl
3- Place in a food chopper or food processor the other 1/2 LB of strawberries, but only process 15 to 30 seconds at a time just to roughly chop up the strawberries. Te strawberries should be in chunky pieces.
4- Blend the chunky strawberries with the smooth strawberries, and place in a mason jar

Serving Suggestions:
- Spread jam home scones or home-made bread
- Place a dollop on top of home-made hummus which is spread on a crusty Italian bread
- Spread hummus in your favorite wrap (Ezekiel sprouted wraps, chapatti, collard leaves, purple or red cabbage leaves and place jam on top

~ Sister Vegetarian

Wednesday, August 10, 2011

Sister Vegetarian (Donna M Beaudoin) is the Spotlight Feature in The Raw Vegan Network's August 2011 Newsletter

I recently received my certification as a Raw Vegan Chef as well as a Vegan/Raw Vegan Lifestyle Coach through The Raw Vegan Network-Ekaya Institute of Living Food Education. I apply my certifications to help people transition to a vegetarian or vegan lifestyle by illustrating the importance of adding to weekly vegetarian or vegan meals raw vegan and whole foods for increased health benefits.

Read The Raw Vegan Network's featured article on myself: click here for August Newsletter and Sister's Feature Spotlight

~ Donna M Beaudoin "Sister Vegetarian"

Sunday, August 7, 2011

PRE-ORDER TODAY via Amazon and Barnes and Noble: Sister Vegetarian's 31 Days of Drama-Free Vegetarian and Vegan Living


Are you curious to find out what's inside Sister Vegetarian's upcoming book "Sister Vegetarian's 31 Days of Drama-Free Vegetarian and Vegan Living"? Link to Lantern Books (click here) for the following samples of Sister's Book
1 - Table of Contents
2 - How to Use This Book as a Daily Guide
3 - Day 1: Victory

~ Sister Vegetarian

Two cancer prevention Raw Vegan recipes using the same Cantaloupe: Cantaloupe-Carrot Juice for breakfast and a Spicy Mexican-Style Cantaloupe Soup

Cantaloupe is high in Vitamin A and Beta-carotene. Cantaloupe a member of the cucumber family, and we know the wonderful benefits of cucumber from healthy skin to high Vitamin A. Health benefits of cantaloupe:

1. According to in-depth research studies, Vitamin A and Beta-carotene is linked to cancer prevention by repairing damaged cells.

2. If you are a diabetic, cantaloupe can lower your blood sugar content. (source WhFoods.com)

3. Stimulate the immune system and prevent coughs, colds and fevers. 4. High level of folic acid. Folic acid is part of the B vitamin family. Folic acid makes healthy new cells.

Two weeks ago, I purchased an organic cantaloupe. Can you believe that the price of the organic cantaloupe was the same as a non-organic cantaloupe, and larger. At the time of the purchase, I knew I wanted to make a raw vegan soup and juice from the cantaloupe, but decided to wait until it became the ripeness I wanted. I stored the cantaloupe towards the back of my refrigerator for 2 weeks to maintain its freshness and prevent from spoiling.

Yesterday, I decided to finally use this cantaloupe in two meals that stretched the dollar not only for one person, but even for a family of four when preparing the spicy cantaloupe soup. Both recipes below are from the same large cantaloupe. For Saturday's breakfast, I always make a juice drink at home for added antioxidants and cancer prevention properties.

Being that cancer has run in my family on my paternal side for years from uncles to recently my dad, prevention through raw vegan and vegan or vegetarian meals has been my gospel and crusade to all.

As I always said and to quote myself, "it is time that illnesses and diseases, especially those that we thought we genetic but in actually came be prevented, become a period and not a continuous comma." It is time to take a stand for your health daily. Live it daily. Don't fall back. Don't take 2 steps back; but if you do because we are only human and make mistakes, take three steps forward in the right-healthy direction. Call me the ministress of health. Call me Sister. Call me Donna. Whatever you address me by, know that my my mission is to spread the gospel of what a vegetarian, vegan, or raw vegan lifestyle can do positively to make your health your wealth; and, stop the myth that heart disease, as southern Blacks would say "the sugar" aka diabetes, cancer, and other illnesses are family related and there is no choice. There is a choice, and the answer is YOU!

Enjoy these two recipes below. For the raw vegan spicy cantaloupe soup that is served cold and not heated to maintain it's high nutrient content without loosing any vitamins,minerals, and nutrients, a family of 4 can be served for $5 total. That's $1.25 a person. Add the accompaniments of organic blue tortilla chips, and vegan sour cream with cilantro and fresh squeezed lemon as I suggested for even more of a Mexican Style meal. The accompaniments to the soup will not break the bank, and will place the entire meal still at under $10 for a family of four!

Ingredients for Both Recipes below:

The same 1 large organic cantaloupe. Shop around as I do, and you'll find that there are many organic produce can be the same price or even less expensive than non-organic produce.

Cantaloupe-Carrot Morning Raw Vegan Juice

Serving: 1


6 organic carrots

1 cup of cubed, ripe cantaloupe (pulp and seeds removed. set aside remaining cantaloupe cubes for the soup below)

1 cup of organic collard leaves


Juice the ingredients above. Drink right away to maintain the nutrients. This drink is naturally sweet, and wakes you up. I drank this at 8 AM and did not eat a lunch until 1 PM.

Raw Vegan Spicy Mexican-Style Cantaloupe Soup

Serves: 4 -5 ($1.00 to $1.25 per person)

Cost : $5.00


approx 9-3/4 cup ripe, cubed cantaloupe (the remaining cantaloupe from the mornings raw vegan juice drink, pulp and seeds removed)

2 medium cucumbers, peeled and roughly chopped
3 garlic cloves
3 1-in slices of fresh ginger root (make sure the skin is peeled)
3 tablespoons extra virgin olive oil
juice of 1 medium lemon
2 tablespoons raw apple cider vinegar
1/4 tsp fine sea salt
1 jalapeno pepper, de-veined and de-seeded (leave a few seeds for my spiciness in soup)

1/4 tsp ground chipotle pepper

1/4 tsp black pepper

1/4 tsp ground smoked paprika

1/2 cup water


1 cup mini sweet red and yellow peppers

fresh oregano leaves


Mix all the ingredients above in a food processor except the garnish ingredients.

Once mixed and blended to almost a smooth consistency, stir in half the red and yellow sweet peppers

Place in the refrigerator in a container to chill for approximately 20 minutes

Serve in beautiful soup/pasta bowls and garnish with the remaining sweet red and yellow bell peppers and a few leaves of cilantro. Accompany this meal with the Mexican Vegan Sour Cream-Cilantro-Lemon Mixture and Organic Blue Tortilla Chips

additional accompaniments (makes the total meal under $10!):

Mexican Vegan Sour Cream-Cilantro-Lemon Mixture

Organic Blue tortillas

Mexican Sour Cream Recipe:


1/2 cup vegan sour cream

1/4 cup chopped fresh cilantro

1/4 lemon, squeezed

Directions: Mix all of the above into well mixed and serve chilled

~ Sister Vegetarian