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The Vegetarian Lifestyle: Tips and Recipes

Vegetarians come in all shapes and sizes. A vegetarian is defined as someone who does not consume meat avoids animal-based products in general. However, some vegetarian diets include eggs and/or dairy products (ovo-lacto vegetarians), while vegan diets are entirely free of animal products.

Is A Vegetarian Lifestyle For You?
Vegetarian diets, which are typically low in fat, high in fiber, and full of whole grains, fruits, and vegetables, meet expert dietary recommendations for healthy eating. Consequently, vegetarians are less likely to be obese or suffer from heart disease, hypertension, adult onset diabetes and many diet-related cancers. In general, vegetarians have low levels of total cholesterol and a reduced risk of diverticular disease, gallstones and appendicitis.

Is It Possible To Maintain A Healthy Meat-Free Lifestyle?
Chicken, meat, fish and dairy products are our richest sources of dietary protein. However, plant proteins are actually a healthier choice because of their relatively low fat content. Beans, legumes, nuts, and seeds are easily obtainable and healthy protein sources.

Even without meat and other animal products, it is possible to follow a high-protein, low-carb weight-loss program by preparing vegetarian recipes. Many high-protein, low-carb vegetarian recipes feature tofu or textured vegetable protein (TVP); recipes you might choose include tofu stir fries and TVP-based chilis.

Vegetarians also have many low-fat options, as long as they stay away from excessive amounts of high-fat dairy products, eggs, nuts, and fruits and vegetables that are high in fat, such as coconut. In general almost any vegetarian recipe can be low fat. Be sure not to use too much oil when you cook, however, as that can add significant amounts of bad fat. If you are cooking with dairy, opt for low-fat or fat-free products.

The biggest challenge facing vegans is getting enough vitamins and minerals in their diet. Since they do not eat dairy products, vegans must eat vegetables high in calcium, such as beans, broccoli, and dark leafy greens such as kale.

Iron-rich foods include dried foods, sesame seeds, and blackstrap molasses. Soy milk products also contain vitamin D, vitamin B12, and calcium. Vegans should also eat sea vegetables or use iodized salt in order to get enough iodine in their diet.

If you follow a vegan diet but find you are not getting all the vitamins and minerals you need, be sure to take a supplement. Just check the ingredient list first. Some may include animal-based products. Vegans who follow a raw food diet (where foods are not heated above 115°F) must be aware that some nutrients cannot be fully absorbed without first being cooked.

The Vegetarian Pyramid And Rainbow
The variety of delicious and healthy foods that are available to vegetarians is truly amazing. The American Dietetic Association (ADA) and the Dietitians of Canada (DOC) have formulated the vegetarian food pyramid and the vegetarian food guide rainbow, both of which outline easy-to-follow guidelines for a well-rounded, nutritionally adequate vegetarian diet.

Both the pyramid and rainbow include dairy products, so vegans need to include soy products and vitamin supplements to be sure to meet their dietary calcium and vitamin B12 requirements.

As with any healthy nutritional food plan, the bulk of a vegetarian’s calories should come from complex carbohydrates like fruits, vegetables, grains, and legumes. Sugary foods and refined-grain products should be avoided. The ADA and DOC agree that vegetarian diets are healthy and nutritionally adequate for children. However, some experts stress that growing children need frequent, high-caloric meals and snacks and that it is okay for children to have some refined foods and foods that are high in fat in order to meet their energy demands.

Vegetarian Recipes
Here are two easy-to-make recipes to start you on your way to a delicious and nutritious vegetarian lifestyle.

Eggplant And Avocado Salad
This salad is a delicious introduction to the raw vegetarian lifestyle.

Ingredients (Serves four)

• 1 large eggplant
• 2 to 3 ripe avocados
• 2 garlic cloves, finely chopped 
• 1/2 red onion, finely chopped
• 3 lemons
• 4 tbsp extra virgin olive oil
• Dulse flakes and pepper to taste
• 2 tsp raw honey.

Directions:

1. Pare and dice eggplant. Place eggplant a deep bowl and cover with cold water that contains the juice of 1 lemon.
2. Whisk together oil, garlic, dulse flakes, pepper and the juice of 1 lemon. Set aside.
3. Peel and dice the avocados. Put in a bowl and toss with juice of 1 lemon.
4. Drain eggplant and combine with avocados. Add chopped onion.
5. Whisk dressing again and add to the eggplant and avocado. Toss gently.
6. Set aside for 15 minutes. Chill if desired.
7. Before serving, toss gently and sprinkle with honey.

Note: Dulse flakes are a form of red algae that contains high amounts of B6, B12 and iron. They are available at health food or natural food stores.

Angel Hair Pasta With Portobello Mushrooms
Serve this quick and delicious vegetarian recipe whenever you're in the mood for pasta.

Ingredients (Serves four)

• 10 oz. angel hair pasta
• 5 tbsp extra-virgin olive oil 
• 1 large leek or 2 bunches scallions, chopped
• 4 garlic cloves, finely minced
• 6-oz. package sliced Portobello mushroom caps 
• 1 tbsp balsamic vinegar
• Salt and freshly ground pepper to taste.

Directions:

1. Cook pasta according to package directions. Transfer to a large serving bowl and keep warm.
2. Heat oil in large skillet. Sauté the leek or scallions for about 2 minutes, or until soft.
3. Add garlic and sauté for 30 seconds.
4. Add mushrooms to the leek and garlic mixture and sauté, stirring frequently, until the mushrooms have wilted and the liquid has evaporated.
5. Add the balsamic vinegar, stir well, and season the sauce with salt and pepper.
6. Pour sauce over pasta and gently combine.

Serve this dish immediately with a salad or fresh fruit.