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VEGETARIAN EATING (Packet)
- Being Vegetarian -

Vegetarian eating has been around throughout recorded history, but in recent years, interest in this eating style has risen dramatically. In 2003, between 4 and 10% of adult Americans called themselves vegetarian – that compares to 4% in the 1960s.

To some, vegetarian eating is a way of eating, to others it is a lifestyle – and some just like the flavors and variety in vegetarian eating. For whatever reason you choose to eat vegetarian – whether it be an occurrence once a week or daily – What does eating vegetarian mean? Broadly, it means eating no meat, poultry, or fish. Plant sources of food – grains, legumes, nuts, vegetables, and fruits form the basis of the diet. Some vegetarians eat dairy products, some do not. Some eat eggs and others do not. There are some individuals who do not eat any animal products at all, including honey.

If you are vegetarian, you may describe yourself in one of these ways:

Lacto-ovo vegetarian – You eat a diet with eggs and dairy products, but no meat, fish, or poultry. Most vegetarians in the U.S. are lacto-ovo. The prefix “lacto” refers to milk and “ovo” refers to egg.

Lacto vegetarian – You avoid meat, fish, poultry, and eggs, but eat dairy products.

Vegan, or strict vegetarian – You eat NO animal products – no meat, dairy, eggs, poultry, fish, or any food containing those products. Vegans don’t eat refried beans canned with lard, baked goods made with eggs or milk, or margarine made with milk solids. Vegans do not eat honey.

Semi-vegetarian – Only occasionally do you eat meat, fish, or poultry.

People are vegetarian for a number of different reasons – many people follow a vegetarian lifestyle for health reasons. Others are concerned about the environment, have compassion for animals, or believe in nonviolence. Religious, spiritual, or ethical reasons make vegetarianism a lifestyle for some. Some just like the food.

Realize that a vegetarian lifestyle is not necessarily a healthful one – you must make it one by choosing to not smoke, exercising regularly, as well as eating healthfully. It is quite possible to eat a very high fat, low vitamin and mineral diet and still be a vegetarian. Eating healthfully and eating vegetarian requires some knowledge about nutrient needs. The following pages will help you understand what your body needs and how to fulfill those needs from a vegetarian lifestyle. The nutritional content of a vegetarian diet depends on overall food choices over several days. A well balanced vegetarian diet can provide many health benefits, such as a reduced risk of chronic diseases, including: obesity, coronary artery disease, hypertension, diabetes, and some types of cancer. Vegetarians also have lower rates of illness and death from a number of degenerative diseases.

Nutrients in a vegetarian eating style

Can you get all the nutrients your body needs if you practice vegetarian eating? YES! If you choose your foods with care and thought - and eat enough calories - your body will get plenty of good nutrition. If you choose to be vegetarian you need to plan your diet to make sure it includes all of the essential nutrients. The wider the variety of foods you eat, the easier it will be to meet your nutritional requirements. Some essential dietary requirements could possibly be missing from a vegetarian diet if it isn’t carefully planned.

If you are a lacto-ovo vegetarian (see page 1), the nutrition issues you need to look at don’t differ much from those that non-vegetarians watch. You need to be cautious of consuming too much fat, saturated fat, cholesterol and too many calories as well. It would be smart of you to limit your consumption of salt and sugar. So long as you choose plenty of grains, vegetables and fruits, a typical lacto-ovo vegetarian diet can be high in fiber and low in total fat, saturated fat and cholesterol - and that’s the nutrition goal for everyone! In a vegetarian diet, as in a non-vegetarian diet, it is important to obtain appropriate amounts of macronutrients - protein, carbohydrate, fat, and fluid. It is also important to obtain adequate amounts of micronutrients - vitamins and minerals. Micronutrients to be especially aware of in a vegetarian diet include iron, calcium, vitamin D, and zinc.

If you are a vegan, there are some different nutrition issues. Without foods of animal origin, getting enough calories to maintain a healthy weight can be a challenge, especially for active, young adults. Nutrients that often come up short in a vegan diet are vitamin B12, vitamin D, calcium, zinc, and iron. Even so, planned wisely, a vegan diet can provide plenty of nutrients for overall good health.

• Protein – for most vegetarians, adequate protein is NOT an issue. Except for fruit, almost all foods of plant origin have some protein. Just because you don’t eat beef, pork, fish, poultry, and perhaps eggs or dairy products (concentrated protein sources) does not mean that you can't get enough protein.
• You may have heard that you need to eat certain non-meat proteins at the same time to get enough “real” protein. We know now that if you eat a variety of plant proteins throughout the day, your body will find the needed building blocks and make complete protein. Soy is one plant protein that is already complete. Usually, as long as you eat enough calories in a vegetarian style in order to maintain a healthful weight, you get plenty of protein!
• Vitamin B12 – Builds red blood cells and helps your body use fat and amino acids. For vegans, getting enough B12 can be difficult. Since B12 is widely available in animal products, including eggs and dairy products, only those of us who eat NO animal products need to be careful. Consider a vitamin supplement (containing only 100% of the RDA). Also, look for fortified cereals, soy milks, or veggie-burger patties. When you read the nutrition label to see how much B12 there is in a serving, know that cyanocobalamin is the form of B12 that is easiest for your body to use. Know that the B12 in seaweed, algae, spirulina, and fermented products like miso and tempeh is not the form that is easiest to use, so are not really good sources of B12. Nutritional yeast can be a source of B12, but bakers yeast is not grown in order to have B12. Read your labels!
• Vitamin D – Is a bone-builder. It helps to absorb phosphorus and calcium. Few foods contain vitamin D. In the US, we fortify many of our daily products with vitamin D. If you are not using dairy products or if you are not using vitamin-fortified cereals or soy milk, you may not be getting enough vitamin D. Sunshine provides vitamin D, but at our latitude, it may not be possible to get enough sun - we bundle up too much in winter and wisely use sunscreen in summer. A multivitamin or vitamin D supplement might be a good idea.
• Calcium – Builds bones, transfers nerve impulses, makes muscles contract, helps your blood clot, and your heart beat. Lacto-ovo vegetarians can get plenty of calcium from dairy products like cheese, milk, and yogurt. Vegans can get adequate calcium from plant products but it is a challenge! Studies suggest that vegetarians don’t need as much calcium as non-vegetarians - but “as much” doesn’t mean “not any.” If you are using tofu as a calcium source, be sure it is “calcium set.” Soy, itself, does not contain substantial calcium; it is a certain process of making the tofu that adds the calcium.
• Iron – Good food sources of iron include green leafy vegetables, peas and whole grains, enriched cereals and legumes. Combining these foods high in Vitamin C will help your body absorb the iron. Cooking foods in iron skillets can increase your iron intake. If you are pregnant, you will probably need an iron supplement.
• Zinc – Performs essential functions in the body, including the development of immune system cells. Zinc is needed for growth, repair of body cells and energy production. Without meat, poultry or seafood, it may be hard to get enough zinc. Milk, cheese, yogurt, and eggs all contain zinc - and so do other plant-origin foods, but not as much as the animal foods. Eat a variety of foods with zinc - whole grains, legumes, nuts and seeds. Be aware that when grains are refined, they lose zinc. Fiber and phytates in whole grains can bind zinc and make it less available to your body. Be careful with zinc supplements - stick to vitamin/mineral supplements with not more than 100% of the RDA.

Bean bag

Beans of all kinds are sold as dry, canned, frozen, and fresh. Each type has a distinctive appearance and flavor, varying cooking times, and somewhat different uses. A variety bag that includes several types of beans is an easy way to taste the flavors of many types of different beans.

On average, 1 pound of dry beans equals about 2¼ cups of dry beans, or 5 to 6 cups of cooked beans. The yield for lentils is less; for 2¼ cups dry lentils, figure about 3½ to 4 cups cooked. One can (15½ ounces) of drained canned beans or lentils equals about 1⅔ cups cooked. As an aside, rinsing canned beans reduces the sodium content.

BEANS & PEAS	SIZE & COLOR	FLAVOR	SIMMERING TIME (HOURS)*	COMMON USES
Adzuki or azuki bean	Small, red, shiny	Slightly sweet	½ to 1	Salads, poultry stuffing, casseroles, soups
Black bean	Small, black, shiny	Slightly sweet	1½ to 2	Stew, soup, Brazilian feijoada, cuban rice and beans
Black-eyed pea or cowpea	Small, cream-colored, ovals with black spots	Vegetable-like, full-flavored	1 to 1½	Southern dishes with ham or rice, bean cakes, curries, Hoppin’ John
Cannellini or white kidney bean	Elongated, slender, creamy white	Mild	2	Soups, stews, salads, casseroles, Italian side dishes, pasta e fagioli
Chickpea, or garbanzo bean	Golden, hard, pea-shaped	Nutty	2¼ to 4	Casseroles, cooked with couscous, soups, stews hummus, caldo gallego
Fava or broad bean	Broad, large, oval, light brown	Nutty	1½ to 2	Stews, side dishes
Flageolet or green haricot bean	Small to medium, pale green	Nutty	1½ to 2	Mixed bean salads, vegetable side dishes
Great northern	Large, white	Mild	1 to 1½	Soups, casseroles, mixed bean dishes
Lentils **	Yellow, green, or orange	Earthy	¾	Soup, pease pudding, dhal, curry dishes
Lima bean	Large or small, creamy white or pale green, kidney-shaped	Like chestnuts	1½	Casseroles, soups, salads, succotash
Mung bean	Small, olive green	Earthy	1	Soups, casseroles, purées, Asian and Indian dishes, “sprouted” for salads
Navy bean	Small, oval, white	Mild	1 to 1½	Boston baked beans
Pigeon pea	Small, round, slightly flat, beige, brown flecks	Mild	¾ to 1	Caribbean peas and rice
Pinto bean	Orange-pink, with rust-colored flecks, oval	Earthy, full-flavor	1 to 1½	Mexican rice and beans, refried beans, stew
Red kidney bean	Dark, red-brown, kidney-shaped	Full-flavored, “meaty”	1½ to 2	Stew, mixed bean salad, Cajun bean dishes, chili con carne
Soybean	Small, yellow or black	Full-flavored	3½ to 4	Side dish, soups, used to make tofu (bean curd), “sprouted” for salads

* Simmering time for dry beans
** Lentils don’t require soaking, only shorter cooking times

Dietary sources of iron for vegetarians

Iron is essential to all body cells. Iron functions primarily as a carrier of oxygen in the body both as a part of hemoglobin in the blood and of myoglobin in the muscles. Iron deficiency anemia occurs when there is not enough iron in the red blood cells. This is a common problem often caused by diets low in iron, pregnancy, or blood loss. The typical symptoms, lack of energy or tiredness, have many causes; diagnosis by a blood test confirms the presence of iron deficiency anemia.

If your blood iron level is low, your health care provider may refer you to a dietitian to discuss a dietary increase in iron-rich foods. They may also recommend a multivitamin pill or prescribe an iron supplement.

In addition to an iron supplement, which may be prescribed by your physician, it is also recommended to increase iron-rich foods in your diet. Although iron is found in a variety of different foods, its availability to the body varies significantly. This is determined by whether it is found in the form of HEME or NON-HEME iron.

HEME iron is found only in meat, fish and poultry and is absorbed much better than NON-HEME iron found primarily in fruits, vegetables, dried beans, nuts and grain products.

The following factors will increase the iron absorption from the NON-HEME foods:

• a HEME and NON-HEME food eaten together
• a NON-HEME food cooked in an iron pot, such as a cast iron skillet
• a good source of Vitamin C (asorbic acid) i.e., oranges, grapefruits, tomatoes, broccoli, and strawberries, eaten with a NON-HEME food

The following factors will decrease the iron absorption:

• coffee, even decaffeinated, may decrease iron absorption up to 39%, and tea by 87%, when consumed with a meal
• excess consumption of high fiber foods or bran supplements
• large amounts of tea or coffee consumed with a meal (the polyphenols bind the iron)
• excess consumption of high fiber foods or bran supplements (the phylates in such foods inhibit absorption)
• high intake of calcium – take your calcium supplement at a different time from your iron supplement

The Recommended Dietary Allowance (RDA) for pre-menopausal women is 15 mg/day. The RDA for men and post-menopausal women is 10 mg/day.

The RDA for iron for non-vegetarian pre-menopausal women is 18mg/day. The RDA for non-vegetarian men and post-menopausal women is 8mg/day. Because of iron absorption issues in a healthful, high-fiber vegetarian diet, the RDA’s for vegetarians is higher – 14mg/day for vegetarians men and 33mg/day for vegetarian women. The upper level of intake should not exceed 45mg/day.

Non-heme iron sources

FOOD SOURCE	SERVING SIZE	IRON (mg)
almonds, raw	10-12 each	0.7
apricots, dried, med.-size	10 each	1.7
bagel	1 whole	1.5
baked beans, canned	½ cup	2.0
bread, white	2 slices	1.4
bread, whole wheat	2 slices	1.7
broccoli, cooked	½ cup	0.6
broccoli, raw	1 stalk	1.1
dates	10 each	1.6
kidney beans	½ cup	3.0
lima beans	½ cup	1.8
macaroni, enriched, cooked	1 cup	1.9
molasses, blackstrap	1 T	2.3
peas, frozen and prepared	½ cup	1.3
prune juice	½ cup	1.5
raisins, not packed	¼ cup	1.0
rice, brown, cooked	1 cup	1.0
rice, white enriched, cooked	1 cup	1.8
spaghetti, enriched, cooked	1 cup	1.6
spinach, cooked	½ cup	2.0

In addition, many breakfast cereals are iron-fortified. Check nutrition information on package label for specific iron content.

“Vegging out” the healthful way!

Planned carefully, a vegetarian eating style can promote good health. For healthful vegetarian eating:

• Get enough calories to meet energy needs.
• Consume a variety of foods from the five food groups of the MyPyramid.
• Go easy on high-fat foods even if they do come from plant sources.
• For vegans, consume a reliable source of vitamin B12, such as fortified breakfast cereal or soy milk.

Vegetarian way: grains

The amount of grains you need to eat depends on your age, sex, and level of physical activity. Choose whole-grain products whenever you can – at least ½ of all the grains eaten should be whole grains. That includes whole wheat bread, breakfast cereal, and pasta; brown rice; and other whole grain products. Besides the complex carbohydrate and fiber they may provide, whole grains supply iron and zinc, too.

• Make grain dishes the centerpiece of your menu, perhaps tabouli, barley, rice pilaf, risotto, rice or noodle dishes, gnocchi, and polenta. Add interest to vegetarian meals with a greater variety of breads, including focaccia, bagels, tortillas, pita bread, chapatis, and naan. And try breads made with a variety of grains: oats, rye, and cornmeal, to name a few. Tip: Because of their processing method, some corn tortillas supply calcium. Check the label.
• Add cooked grains to all kinds of foods. For example, stuff vegetables (eggplant, bell peppers, cabbage, and zucchini) with cooked grain mixtures: rice, oats, and barley, among others. Blend cooked grains with shredded vegetables and perhaps tofu for vegetable patties or croquettes. Toss cooked grains (not just rice or noodles) with stir-fried vegetables. Add bulgur, barley, and other cooked grains to soups, stews, and chili.
• Choose fortified breakfast cereals. Read the Nutrition Facts panel on food labels for added nutrients, including iron, vitamin B12, and zinc.

Vegetarian Way: Vegetables

The amount of vegetables that you need to eat also depends on your age, sex, and level of physical activity. Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

• For everyone – especially vegans – choose vegetables that are good sources of calcium: dark green leafy vegetables (such as kale, mustard, collard, or turnip greens), bok choy, and broccoli. Dark green leafy vegetables also supply iron.
• Choose vegetables that are high in vitamin C, for example, broccoli, tomatoes, and green pepper. Vitamin C helps your body absorb iron in plant sources of food.
• Plan meals with several different vegetables. That way, you get the nutritional benefits of variety.

Vegetarian Way: Fruits

The amount of fruit you need to eat each day depends on age, sex, and level of physical activity. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

Enjoy a variety of fruits, including a good food source of vitamin C, such as citrus fruits, melons, and berries.

• To get enough fruit, serve it for dessert and snacks - either as fresh, whole, or sliced fruit, or prepared in cobblers, as ice-cream toppers, or in thick, fruity shakes.
• Look for calcium-fortified juice as an added source of calcium - especially for vegans.

Vegetarian Way: Meat and Beans

All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. These foods supply protein and iron, as meat, poultry and fish do for non-vegetarians. Except for eggs, meat alternates are low in total fat and saturated fat, and they have no cholesterol.

• Make legumes a mealtime regular - eat them most days of the week. Besides their contribution of protein, legumes are good sources of complex carbohydrates and fiber.
• Learn to use soybean products - tofu, tempeh, textured soy protein, and soy milk in your food preparation. Try them in stir-fry dishes, casseroles, lasagna, soups, and burger patties.
• If you eat eggs, limit your intake to four yolks per week. That way, you’ll moderate your cholesterol intake, too. Make egg-based dishes lower in fat by substituting egg whites for some of the whole eggs. Examples of egg-based dishes include: quiche, omelet, frittata, scrambled eggs, French toast, egg salad, or egg foo yung.
• Include nuts, nut butters (cashew butter, peanut butter), seeds, and seed spread (tahini, or sesame seed spread). They, too, supply protein, but are fairly high in fat. So go easy.

Vegetarian Way: Dairy

For lacto-vegetarians, make sure to include milk, yogurt, or cheese in your daily diet. Choose lower fat and skim milk products for less fat.

• As an alternative, choose calcium-fortified, soy-based milk, yogurt, and cheese. Read the Nutrition Facts panel on food labels to determine the calcium content per serving. If soy-based products are not calcium fortified, they cannot count as a serving from this food group. Plan other foods with calcium in your daily diet if you don’t consume dairy products.

Vegetarian Way: Oils

Most Americans consume enough oil in the foods they eat. A person’s allowance for oils depends on age, sex, and level of physical activity. Go easy on high-fat foods, such as salad dressings, cooking oils, and spreads. Being derived from plants doesn’t make them low in fat.

Vegetarian Way: Discretionary Calories

You need a certain number of calories to keep your body functioning and provide energy for physical activities. The discretionary calories allowance is based on estimated calorie needs by age/sex group. Physical activity increases calorie needs, so those who are more physically active need more total calories and have a larger discretionary calorie allowance. The discretionary calorie allowance is part of total estimated calorie needs, not in addition to calorie needs.

Stocking the vegetarian kitchen

Your local supermarket sells all the foods you need for a healthful, vegetarian diet. Specialty food stores carry less common items (such as soy milk, textured soy protein, and wheat gluten). There, you also may find vegetarian convenience foods. No matter where you shop, plan ahead. Shop with a list. Read food labels to find foods with ingredients that match your needs.

For a vegetarian kitchen, stock up on some of these foods for your cupboard, refrigerator, or freezer.

Breads, cereals, rice, and pasta

• ready-to-eat, enriched, and whole-grain breakfast cereals
• quick-cooking whole-grain and enriched cereals, such as oatmeal and muesli
• whole-grain and enriched breads, bagels, rolls, and crackers, such as rye, whole-wheat, and mixed grain
• rice, such as brown, wild, white, and others
• pastas, such as macaroni, spaghetti, fettuccini, and couscous
• corn or flour tortillas
• popcorn
• wheat germ and bran
• other grains, such as barley, bulgur, and quinoa

Legumes and meat substitutes

• canned legumes, such as pintos, black beans, split peas, and garbanzos
• dried legumes
• vegetarian refried beans
• dried legume mixes, such as refried beans, falafel, and hummus (mashed chickpeas)
• tofu and tempeh
• soy-protein patties and sausages
• soy milk
• textured soy protein
• nut or seed spreads, such as peanut or almond butter, and tahini (sesame seed spread)
• nuts, such as pecans, almonds, walnuts, and cashews
• seeds, such as sesame, pumpkin, and sunflower seeds
• eggs or egg substitute (optional)

Fruits and vegetables

• plain frozen and canned vegetables
• fresh fruits and vegetables
• tomato sauce
• canned and frozen fruit and fruit juice
• frozen fruit juice concentrate
• dried fruits, such as raisins, prunes, and dried apricots

Dairy and non-dairy foods

• milk (dairy or nondairy)
• cheese (dairy or nondairy)
• yogurt (dairy or nondairy)

Combination foods

• vegetarian soups
• frozen vegetarian entrées, such as bean burritos
• canned vegetarian dishes, such as chili without meat

Fats and sugars

• vegetable oil, plain and flavor-infused
• margarine or butter (optional)
• salad dressing (perhaps made without eggs)
• vegetarian gravy and sauce mixes
• syrup, jam, jelly, and molasses
• sugar and other sweeteners

Condiments, seasonings, and other flavorings

• herbs and spices
• vinegar, plain and flavored
• sauces, such as chutney, salsa, soy sauce, teriyaki sauce
• canned vegetable broth and broth mix

Vegetarian recipes and adapting recipes to make them vegetarian

Making vegetarian meals when time and money are short can be challenging! This booklet is designed to provide ideas for meals that are fast, low in cost, and high in nutrition; both for vegetarians who include milk and eggs in their diet, and for vegans - who do not include animal products.

Hints for fast meals

• Keep staples on hand that are quick to prepare such as canned beans, lentils, quick cooking grains, bread, low-fat cheese, tomato sauce, frozen vegetables, and fresh fruit.
• Make a large casserole or stew and freeze the leftovers in serving size portions. You can also freeze chopped onion or minced garlic: freeze on a cookie sheet and then place in a covered container. Be sure to label and date your frozen foods!
• Coordinate your meals. For a quick spaghetti meal, for example, you can cut vegetables for a salad and heat the spaghetti sauce (see recipes) while the spaghetti is cooking.
• Cooking hint for lentils: Bring to a boil before leaving in the morning. Remove from heat. Insulate pan with towels. After returning home in the evening finish cooking 5-10 minutes.
• Make extra sandwiches using a whole loaf of bread and freeze in the bread bag. Take out your lunch portion in the morning and it will be thawed by lunch time. Peanut butter, cheese, and bean spreads freeze especially well.

Quick meal combinations

• Cooked beans, seasoned; bread or rice; salad
• Salad greens; high protein toppings such as marinated beans, slivered cheese, peanuts or sunflower seeds; muffins
• Couscous or pasta, spaghetti sauce & tempeh, steamed green beans
• Sandwich: bean refrito spread, lettuce, and tomato; yogurt, banana
• Baked potato, cottage cheese and chives or other toppings, broccoli
• Filling soup (such as minestrone or lentil), raw vegetables, bread

Bag lunch stuffers

Pack the night before if you are a late riser and remember to have "easy to grab" foods available. It'll save you time in the long run!

• bagel
• breadsticks
• dried fruit
• fig bars
• fresh fruit
• GORP - a mixture of peanuts, raisins, pretzels, cereal
• juice
• leftovers
• low-fat cheese slices
• low-fat crackers
• low-fat yogurt
• nuts, sunflower seeds
• pasta salad
• pita bread
• raw vegetables
• sandwiches (see sandwich spread recipes)

About the recipes

The following recipes are intended to be used as a starting guide. Use your own creativity with herbs, spices, and ingredients. The recipes were analyzed for calories, protein, carbohydrate, and fat content (Cal, Pro, Carb, Fat). The abbreviations tsp. for level measuring teaspoon and T for level measuring tablespoon were used.

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Refrito Spread - makes 10 servings

Saute together until peppers are soft:
1 bunch scallions or 1 big onion, chopped
1 T oil
1-2 cloves crushed garlic
1 tsp. chili powder
¼ chopped green pepper
½ tsp. salt (optional)

Add and mash with potato masher: 2 cups cooked or canned kidney, pinto or black beans, drained

Remove from heat and cool.

Option: Mash 2 cups of cooked beans and add one small can of green chilies and then heat for one minute.

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Peanut butter sandwich

Add to whole wheat bread spread with peanut butter:

• chopped dates
• sliced banana or apple
• raisins
• lettuce or pickle or sprouts
• mashed tofu and honey

Cheese spread - makes 8 – ¼-cup servings

Mix together: 1 cup grated mozzarella cheese and 1 cup low-fat cottage cheese

Optional additions: Finely chopped celery, green or red pepper, minced parsley, chives, basil, oregano, dill weed, paprika or mustard

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Spaghetti with Tempeh Sauce - serves 6

Cook in a separate pot: 1 pound of spaghetti

Saute in a frying pan:
1 T oil
1 8 ounce package of tempeh, chopped
½ tsp. oregano
1 clove crushed garlic
1 finely chopped onion

Add: 8 ounces tomato sauce

Heat 5 more minutes and serve over cooked spaghetti.

Option: Substitute cooked lentils or chopped tofu for the tempeh

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Tofu Mayonnaise - makes 16 - 1 T servings

1 cup tofu
2 tsp. lemon juice or cider vinegar
2 T olive oil
¼ tsp. salt
1 clove garlic, crushed
1 tsp. prepared mustard

Processor: Put all ingredients in processor and blend until smooth.

Blender: Put all ingredients in blender except tofu. Add tofu bit by bit, blending smooth with each addition.

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Ramen Minestrone - serves 4

Bring to a boil:
2 cups water
8 ounces tomato sauce

Add:
2 cups chopped fresh or frozen vegetables
1 cup kidney beans
1 package ramen noodles, broken seasoning mix or 1 tsp. vegetable broth powder

Continue cooking for 3 minutes.

Option: Omit tomato sauce and beans; add 1½ cups chopped tofu or 2 beaten eggs

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Curried Split Peas - serves 6

Soak 3-4 hours:
1 cup dried split peas, washed
2½ cups water

Add:
1 tsp. tumeric
½ tsp. red pepper
1 tsp. salt

Bring to a boil reduce heat and simmer 20-30 minutes until the peas are very soft. Add more water if needed. It will have the consistency of thick gravy.

Saute in a small frying pan:
2 T margarine
1 onion, sliced thinly
1 T curry powder
½ tsp. cumin
½ tsp. pepper

Fry until onions are browned. Add to cooked peas. Serve as a sauce to rice.

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Burritos

Place:
¼ cup beans or refried beans (see refrito recipe)
2 T grated cheese in center of soft corn or flour tortilla

Roll up and heat in a 325º toaster oven or microwave 45 seconds. Top with: cucumber, green pepper, guacamole, lettuce, olives, salsa, and tomato

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Vegetable Stir-Fry - serves 4

Saute together:
1 T oil
3 green onions, cut in 2-inch pieces
1 minced or crushed clove garlic
2 tsp. ginger

Add in order listed:
1 cup diagonally sliced carrots
1 cup chopped broccoli
1 cup zucchini slices
1 cup sliced fresh mushrooms
1 cup fresh bean sprouts

Stir fry until tender.

Add: ¼ cup peanuts

Sauce:
2 T soy or tamari sauce
2 T dry sherry
1 tsp. corn starch
½ tsp. honey
1 tsp. sesame oil

Add to vegetable mixture and heat for 1-2 minutes longer.

Serve with: 2 cups cooked brown rice

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Spinach Lasagna - serves 8

Sauce:
Heat in a medium saucepan and saute for one minute:
1 T oil
2 cloves minced garlic
1 small onion

Add:
4 cups tomato sauce or puree
1 tsp oregano
1 tsp dried basil
Black pepper to taste

Meanwhile, precook 12 ounces dry lasagna noodles according to package directions

In a bowl, mix:
2 cups low-fat cottage cheese
2 eggs
4 ounces part-skim mozzarella, shredded
1 10-ounce package frozen chopped spinach, thawed and drained
1 T parsley

To assemble, spread a thin layer of sauce on the bottom of a 9 X 13-inch baking pan. Arrange a third of the noodles along the bottom of the pan. Cover with ½ of the cottage cheese mixture and a third of the remaining sauce. Repeat with noodles, cottage cheese and sauce. Top with noodles and sauce. Sprinkle with 3 T parmesan cheese

Bake in a 375º oven for 25 minutes. Let it stand 10 minutes before serving.

Option: Use uncooked (dry) lasagna noodles and bake for 45-50 minutes.

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Rice Salad - serves 6

In a saucepan combine:
2 cups rice
3½ cups water

Bring to a boil, reduce to a low simmer and cook 15 minutes. Transfer to a separate flat pan to let steam escape and cool.

Combine:
4 T olive oil
6 T lemon juice
1 tsp salt
1 clove garlic minced
1 T honey

Add cooled rice and stir until combined.

Add:
4 minced scallions
½ cup fresh or 2 T dried parsley
½ cup chopped pecans
2 cups seedless grapes or 1 cup raisins
2 cups cooked chick peas, drained and rinsed
black pepper to taste

Cover tightly and chill well.

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Bulgur Pilaf - serves 4

Saute in a skillet:
1 T oil
1 small onion, chopped
1 cup cracked wheat or bulgur

Stir over medium heat until onion is transparent and wheat is glazed.

Add:
½ tsp. salt
2 cups water or vegetable broth

Reduce heat to low, cover and cook 20 minutes or until water is absorbed. Serve with 1 cup cooked garbanzo beans

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Polenta

Bring to a boil: 2½ cups water

Combine and add, stirring constantly:
1 cup water
1¼ cups cornmeal

Cook over medium heat, stirring frequently for about 5 minutes until thick and smooth.

Optional additions include: ricotta cheese, parmesan, fresh tomatoes, tomato sauce, and basil

Accompaniments may include: bean salad, marinated vegetables, tossed salad

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Yogurt Fruit Dessert - 1 serving

Combine:
½ cup fresh fruit in season, or canned fruit, drained
½ cup low-fat vanilla yogurt

Top with: T toasted wheat germ

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Peanut Butter Clusters - makes 12 servings

Mix together:
2 T honey
½ cup chunky peanut butter
1/3 cup raisins
½ cup dry milk powder

Stir in: ¼ cup crisp rice cereal

Form into 24 small balls.

Roll in: 1/3 cup crushed pretzel sticks

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Glossary

Bulgur is made from cooked, dried, and cracked wheat berries. It cooks in 15 minutes and can be used as a side dish in place of rice.

Couscous is wheat that has been steamed, dried, and refined - the wheat bran and germ have been removed. It cooks in 5 minutes and is good with vegetable stews or tomato sauce.

Tempeh is prepared from fermented soybeans, and is often prepared as a mixture of grain and soybeans. Because of the fermentation process, it may be a source of vitamin B12, a nutrient important in the vegan diet. Tempeh can often be found in natural food stores. Freshness is essential for good flavor.

Tofu, soybean curd, is quick to prepare and can be used in a variety of dishes. It is found in most grocery stores. It is high in calcium only if the coagulant used is calcium sulfate, so check the label. The fat in tofu is mostly unsaturated.

Soy milk has nearly the same amount of protein as cow's milk. Soy milk, however, unless fortified, is much lower in other nutrients that are found in cow's milk: calcium, phosphorus, vitamin B12, and riboflavin.

Adapting your recipes

Looking for vegetarian recipes? Check the bookstore for many flavor-filled dishes from vegetarian cookbooks. Some magazines devote their pages to vegetarian-style eating. With a few changes, you also can adapt recipes in almost any cookbook or magazine for vegetarian-style meals - even if you choose to avoid eggs and dairy products.

A few recipe hints when you adjust recipes. . .

In casseroles, stews, soups, and chili, substitute cooked legumes for meat: perhaps kidney beans in chili or stew, or red lentils in spaghetti sauce or stuffed cabbage rolls, or refried beans in burritos, tacos, and enchiladas. For more cooking tips, refer to “A Word About Legumes...” on page 346.

Eggs offer functional qualities to recipes: for example, thickening, binding ingredients together, clarifying stock, coating breaded foods, and leavening. A leavener lightens the texture increases the volume of baked goods. Without eggs, the qualities of food often change. If you’re a vegan or lacto-vegetarian, experiment with recipes by replacing one egg with one of these ingredients - but know that the results may differ:

• 1 mashed banana (in breads, muffins, or pancakes)
• ¼ cup tofu (Blend it with liquid ingredients until smooth; then add to dry ingredients.)
• 2 tablespoons of cornstarch or arrowroot
• vegetarian egg replacement (often sold in specialty stores)

In stir-fry dishes, use firm tofu, tempeh, cooked beans, nuts, and sesame seeds in place of meat, poultry, or seafood. Firm tofu and tempeh can even be cubed and skewered as kebobs for grilling. Try scrambled tofu for breakfast! Hint: To add more flavor, marinate tofu before adding it to dishes.

Prepare pasta sauces, pizza toppings, soups, stews, and other mixed dishes as you always do - but skip the meat and add more chopped vegetables. If you eat dairy products, sprinkle cheese on top to add additional protein and calcium.

Use soy-protein patties, bacon, and sausages on pizza, hot sandwiches, sloppy joes, and other dishes that typically call for meat. Textured soy protein, often sold in granular form, also may be used in casseroles, soups, stews, lasagna, chili, enchiladas, and other mixed dishes.

For vegans, you might use soy margarine in place of butter. Be aware that cookies, pastries, and other baked goods may have a different texture, however. Remember: Lard is another fat of animal origin.

Enjoy thick, creamy shakes? If you’re a lacto-vegetarian, enjoy the traditional recipe. If you’re a vegan, blend fruit instead with soft tofu and soy milk or juice.

Again for vegans, try tofu, soy milk, soy cheese, and soy yogurt in recipes that call for dairy products. Crumbled tofu, for example, can take the place of ricotta cheese in lasagna. And in baked foods, 1 cup of soy milk plus 1 tablespoon of vinegar can be used in place of 1 cup of buttermilk.

Now for eating out

More and more traditional restaurants and cafeterias cater to “all-the-time” or “sometimes” vegetarians. Quickservice restaurants offer meatless salads that are big enough to enjoy as an entrée - as well as vegetarian deli sandwiches, pita pockets, pizzas, and tacos.

Whether you’re a vegetarian - or simply enjoy an occasional vegetarian meal - consider these tips when you eat out:

• Before you order, talk to your server about ingredients in the dish. Feel comfortable about asking for vegetarian dishes - prepared without eggs or dairy products if that’s your choice.
• If the menu doesn’t carry a vegetarian entrée, order a salad with vegetable soup and bread, or several vegetable appetizers. A fruit plate - with or without cheese or yogurt - can make a very appealing entrée, too.
• If you choose the salad bar, “toss” your salad with kidney beans, chickpeas, and a few sunflower seeds... as well as vegetables that have more vitamin C. (Remember: Vitamin C helps your body absorb iron from plant sources of food.) If you’re a lacto-ovo-vegetarian, you might spoon on some cottage cheese, shredded cheese, and chopped or sliced hard-cooked eggs. (Hint: Go easy on high-fat salad dressing or choose a low-fat dressing.)
• Choose an ethnic restaurant that’s likely to have vegetarian options. You might try those with traditional menus that include vegetarian dishes. Perhaps try the cuisines of the Middle East, Greece, India, China, Mexico, and parts of Africa. (Tip for vegans: Ghee, used in many dishes from India, is melted, clarified butter.)
• For airline meals, ask for a vegetarian meal when you book your flight. If you need to, find out ahead if the meal is egg and dairy-free. For airlines that don’t offer vegetarian meals, request a fruit plate or pack your own snacks.

Vegetarian dishes in the global kitchen

Delicious and nutritious - vegetarian dishes are typical fare in many parts of the world. As you flip the pages of ethnic cookbooks or glance through the menu of an ethnic restaurant, try to build your meal around dishes like these. They’re typically made without meat, poultry, or fish - but check to be sure.

CARIBBEAN

• Callaloo: one-pot meal (stew) made with dark green leafy vegetables, a variety of other vegetables, peppers, and seasonings
• Black-eyed Pea Patties: black-eyed peas mashed with eggs and seasonings, then quickly pan-fried in a small amount of oil

CHINA

• Vegetable Tofu Stir Fry: variety of thinly-sliced vegetables and cubed bean curd, stir-fried with soy sauce and perhaps vegetable broth
• Egg Foo Yung: frittata-like dish, made by combining slightly-whipped eggs with sliced vegetables, then frying in a skillet until browned; also may be prepared with meat or poultry

FRANCE

• Vegetable Quiche: pie made with a custard of egg and cheese, mixed with chopped vegetables such as leeks, spinach, asparagus, and mushrooms
• Ratatouille: soup or stew made of eggplant, tomatoes, onion, green pepper, and other vegetables. Enjoy with crusty French bread.

INDIA

• Dohkla: steamed cakes made of rice and beans
• Vegetable Curry Dishes: combination of chopped vegetables and lentils, flavored with a curry mix

ITALY

• Pasta Primavera: cooked pasta tossed with steamed fresh vegetables, with or without Parmesan cheese
• Vegetable Risotto: arborio rice, cooked in vegetable broth and combined with cooked vegetables and perhaps cooked beans or nuts, with or without grated cheese
• Eggplant Parmesan: sliced eggplant, prepared by dipping it into a mixture of eggs and milk, coating it with bread crumbs and Parmesan cheese, and sautéeing it. To serve, it’s topped with tomato sauce
• Pasta E Fagioli: pasta and white bean “stew,” seasoned with herbs, usually prepared without meat

GREECE

• Tzatiki (Cucumber-Yogurt Salad): plain yogurt, mixed with shredded cucumber, garlic, and perhaps black olives, served with crusty bread
• Vegetable-Stuffed Eggplant: eggplants hollowed and filled with chopped vegetables and cooked grain, and sometimes nuts
• Spanakopita (Spinach Pie): pita made with a phyllo-dough crust, and filled with a mixture of spinach, feta cheese, and eggs

INDONESIA

• Gado-Gado: cooked vegetable salad with a peanut sauce, often seasoned with chiles

NATIVE AMERICAN (SOUTHWEST)

• Maricopa Bean Stew: stew made of corn, beans, and cholla buds

MEXICO

• Bean Burrito: vegetarian refried beans wrapped in a soft tortilla, with or without cheese topping
• Chiles Rellenos: poblano peppers stuffed with cheese, dipped in an egg batter, and baked or fried (If they’re fried, they’re high in fat.)
• Huevos Rancheros (Mexican Eggs): scrambled eggs, prepared with onion, and served with tomato salsa, vegetarian refried beans, and tortilla

MIDDLE EAST

• Falafel Sandwich: ground chickpea patties (fried), tucked in pita bread with lettuce shreds and chopped tomato, topped with tahini (sesame seed spread)
• Tabouli: salad made with bulgur, tomatoes, parsley, mint or chives, lemon juice, and perhaps cooked white beans
• Ful: brown bean casserole, made with tomatoes, lemons, parsley, and eggs

SPAIN

• Spanish Omlet (Tortilla a la espanola): egg omelet, made with potatoes, onions, and other vegetables

SWITZERLAND

• Cheese Fondue: cheese melted with wine and served with chunks of crusty bread
• Raclette: cheese, “scraped” from a melted piece of hard cheese, then spread on a boiled potato or dark bread

EAST AFRICA

• Bean and Groundnut Stew (Kunde): stew made of black-eyed beans, peanuts (groundnuts), tomato, and onion - (A similar stew is made in West Africa, often without peanuts.)
• Injera and Lentil Stew: flat bread served with cooked lentils. (This is an Ethiopian dish.)

Vegetarian resources

• The American Dietetic Association
• North American Vegetarian Society
• The Vegetarian Resource Group
• UIUC Dining Services
• United States Department of Agriculture
• The American Dietetic Association’s Complete Food and Nutrition Guide, 1998
• Katzen, Mollie. (1988). Still Life With Menu. Berkeley, CA: Ten Speed Press.
• Robertson, Flinders, Ruppenthal. (1986). The New Laurel's Kitchen. Berkeley, CA: Ten Speed Press.
• Brody, Jane. (1985). Jane Brody's Good Food Book. New York, NY: Bantam Books.

Reference

The American Dietetic Association’s Complete Food and Nutrition Guide, by Roberta Larson Duyff, MS, RD, CFCS; 1998.

Web site

MyPyramid.gov Web site

Nutrition check-up for vegetarians

You’ve chosen to follow a vegetarian diet - perhaps with your own good health in mind. But are you making choices that help you achieve that goal? Take this 10-question survey as a quick check.

Do You Eat:

1. A wide variety of grain products (including whole-grains), legumes, nuts, vegetables, and fruits?
   Yes      No
2. At least six servings of bread, rice, pasta, and other grain products daily?
   Yes      No
3. At least four vegetable servings daily?
   Yes      No
4. At least three fruit servings daily?
   Yes      No
5. A vitamin C-rich food with meals whenever you can?
   Yes      No
6. Enough calories to maintain a healthy weight?
   Yes      No
7. Mostly nutrient-dense foods, and go easy on fats, oils, and sugars?
   Yes      No
8. Two to three servings of legumes and other meat alternates each day?
   Yes      No

Just for lacto- and locto-ovo-vegetarians: (If you’re a vegan, skip ahead.)

9. Two to three servings of milk, yogurt, or cheese daily?
   Yes      No
10. Eggs occasionally – no more than four yolks per week?
    Yes      No

Just for vegans: (if you’re lacto- or lacto-ovo-vegetarian, skip these two questions.)

9. Foods of plant origin that is high in calcium?
   Yes      No
10. Foods that are fortified with vitamins B12 and D (or take a supplement that provides no more than 100% of their Daily Value)?
    Yes      No

Now Score Yourself

Give yourself a point for every “yes.”

If you scored a perfect “10,” your food choices do promote your good health. They probably supply enough nutrients, and perhaps have other low-fat benefits.

If you said ”no” to any item, begin making any necessary changes you need to eat healthy – the vegetarian way!

To complete this packet, please refer to the following McKinley health education handouts:

Calcium
Dietary Sources or Iron
Vitamin B12: What Vegans Need to Know