(WLTX)-- October is Vegetarian Awareness Month and doctors say there are many benefits of going vegetarian or just eating less meat.

The greatest health benefits is a reduced risk of heart attacks because vegetarians usually have lower cholesterol levels. Vegeterians alao have lower blood pressure compared to those who eat meat.

Laurie Aker from Earth Fare showed News19 a few delicious vegetarian recipes.

Feta and Pumpkin pastries

14oz. Piece of pumpkin or winter squash, peeled and seeded

1 tsp. local honey

4 oz. Feta cheese, finely crumbled

3 tbsp. Chopped raisins

½ tsp. ground cinnamon Freshly ground black pepper

8 sheets thawed frozen filo dough All purpose flour, for dusting

4 tbsp. Butter, melted plus extra for the baking sheet

3 tbsp. Cinnamon and sugar, mixed together


Dice the pumpkin flesh into very small pieces and place in a small saucepan. Pour in enough water to barely cover, and bring to a boil. Reduce the heat to low, cover, and simmer for 5 minutes or until tender. Add honey towards the last 2 minutes of cooking. Drain and let cool.

Preheat oven to 350. In a small bowl, mix cooked pumpkin, feta cheese, raisins and cinnamon. Season with pepper, gently stir. Stack the filo sheets on top of each other and cut the stack into 4 long strips, about 3 inches wide for a total of 24 strips. Cover the strips with a damp paper towel. Lightly dust a cutting board or surface with flour. Working with 1 strip at a time, brush the strip with melted butter. Place a tablespoon of the pumpkin and cheese mixture about 1 inch from the bottom end. Fold over a corner of the strip diagonally to cover the filling and form a triangular pocket of filled pasty. Working upward, keep folding diagonally form one side to the other, to retain the triangular shape, until all the pastry is folded, making sure any gaps in the pastry are pressed closed. Transfer the triangle to a buttered baking sheet and cover with a damp paper towel. Repeat with the remaining ingredients. Arrange all finished triangles on the buttered sheet. Brush with the remaining melted butter. Dust triangles with the cinnamon/sugar mixture. Bake for about 20 minutes, or until crisp and golden. Serve hot or warm. Drizzle with honey and enjoy!

Lasagna Wraps with Roasted Red Pepper Sauce

8 uncooked lasagna noodles

4 teaspoons olive oil

1/2 cup finely chopped onion

1 (8-ounce) package pre-sliced mushrooms

1 (6-ounce) package fresh baby spinach

3 garlic cloves, minced

1/2 cup (2 ounces) shredded mozzarella cheese

1/2 cup part-skim ricotta cheese

1/4 cup minced fresh basil, divided

1/2 teaspoon salt

1/4 teaspoon crushed red pepper


1 tablespoon red wine vinegar

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 garlic cloves, minced

1 (14.5-ounce) can diced tomatoes, undrained

1 (7-ounce) bottle roasted red bell peppers, undrained

1/8 teaspoon crushed red pepper


To prepare lasagna, cook noodles according to package directions, omitting salt and fat. Drain and rinse under cold water. Drain.

Heat oil in a large nonstick skillet over medium-high heat. Add onion, mushrooms, spinach, and 3 garlic cloves; sauté 5 minutes or until onion and mushrooms are tender. Remove from heat, and stir in cheeses, 2 tablespoons basil, 1/2 teaspoon salt, and 1/4 teaspoon crushed red pepper.

To prepare sauce, place vinegar and remaining ingredients in a blender; process until smooth.Place cooked noodles on flat surface; spread 1/4 cup cheese mixture over each noodle. Roll up noodles, jelly-roll fashion, starting with short side. Place the rolls, seam sides down, in a shallow 2-quart microwave-safe dish. Pour 1/4 cup sauce over each roll, and cover with heavy-duty plastic wrap. Microwave at high 5 minutes or until thoroughly heated. Sprinkle with 2 tablespoons basil. Enjoy!

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