Vegetarian Cuisine
By:
Sydny Carter
Whether you're a dyed-in-the-wool vegetarian or just want to up your intake of vegetables, legumes and grains, there is a world of meat-free recipes to choose from.
Vegetarianism has existed for thousands of years in many cultures, for religious, ethical and economic reasons. Today, with more food choices available than ever, many people have opted to become vegetarians or vegans. What's the difference between the two?
- A vegetarian diet excludes all forms of meat, poultry and fish, but does include some animal-produced fare such as dairy products and eggs.
- A vegan diet excludes all meat and all animal products: vegans do not eat eggs, dairy or honey.
In America, land of cowboys and cattle, people once thought that a meatless diet required careful planning as well as complicated calculations. The days of combining proteins--always eating beans with rice--and consuming multiple vitamin supplements are over.
The key to a healthy vegetarian or vegan diet, as with any other diet, is to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds and legumes.
Vegetarian Everyday
Combining prepared foods such as canned beans, veggie burgers or pasta can significantly cut down on the time and effort needed to prepare the evening meal. All of these meals can be made in 30 minutes or less.
Kid-Friendly
Many kid favorites are vegetarian: think macaroni and cheese. Parents of vegetarian children have the same problems as any parent--getting the kids to eat their fruits and vegetables. Here are some family friendly main dishes that are packed with veggies.
Nutrition
So far, no one has found the perfect food--one food perfectly balanced to give you all the nutrients the body needs to maintain good health. Eating a rich variety of foods is key, and a meatless diet can certainly provide these nutrients. Vegetarians may need to focus on consuming protein, iron, calcium, zinc and vitamin B12.
Protein
Proteins are essential for cellular growth and repair, and play a crucial role in virtually all biological processes in the body. Plant-based sources of protein are lower in saturated fats--and often lower in total fat--than animal protein. Tofu, tempeh, beans and peas, seeds and nuts, as well as mycoprotein (from fungi) are some of the foods highest in protein. Pasta and whole wheat breads are also good sources.
Calcium
Calcium is essential to bone health. Good sources of calcium are broccoli, some green leafy vegetables (collard greens, turnip greens, mustard greens, and bok choy), and almonds and brazil nuts. Tofu made with calcium sulfate is also a good source, as are dried figs.
Iron
Iron is needed by the body for the formation of blood. Good sources of iron are spinach and turnip greens, whole grains (including whole wheat bread), black-eyed peas, lentils, peas, and some dried fruits (dried apricots, prunes, and raisins). Eating iron-rich foods with foods containing vitamin C can increase iron absorption: few slices of tomato with your spinach salad can make a difference. Cooking your food in cast iron pans can also add iron to your diet.
Zinc
Zinc helps the immune system function properly, and is estimated to be in thousands of proteins in the human body. Good plant sources of zinc include white beans, kidney beans and chickpeas as well as wheat germ and pumpkin seeds.
Vitamin B12
This vitamin helps maintain healthy nerve cells and red blood cells. It is also needed to help make DNA, the genetic material in all cells. Eggs and dairy products are good sources of this nutrient. Fermented soy products, seaweeds and algae such as spirulina have all been cited as containing significant B12. However, the B12 present in plant foods may not be in a form usable to humans, and so these foods should not be relied upon as safe sources. For this reason, many vegan foods are supplemented with B12.
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