Week of August 16 - 23, 2010

Lettuce Learn a Vegetarian Lesson Peas……

I have found myself cooking more and more vegetarian meals to either entertain friends, bring to events, and even for my own family. A few months ago my 6 year old announced that he would not eat anything that had been killed, of course, with the exception of chicken nuggets which must grow in some type of magical tree. My husband and I decided to support him even though we often cook chicken and fish. We make sure to accompany our meals with lots of salads, vegetables and grains. My son in particular loves cous cous. My little girl on the other hand devours anything in her path. I have to admit that you have to be pretty creative when it comes to vegetarian meals and both my husband and I are amazed with our new cuisine talent.

So what are the different types of vegetarians out there?

Semi-vegetarian: eats no red meat.

Lacto-ovo-vegetarian: Will eat dairy and egg products but no meat, poultry or fish.

Vegan: Eats only plant foods. No meat, fish, poultry, dairy products or eggs.

Fruitarian: At least 75% of the diet comes from fruit, uncooked veggies, raw nuts, seeds, and bean sprouts.

Sproutarian: Eats mostly sprouted seeds, grains, legumes, and rice.

There are many positive health benefits that a diet rich in vegetables, fruits and grains can offer. Vegetarians have lower rates of heart disease, cancer, obesity, and premature death. However, these aforementioned health benefits can only be attained if the vegetarian maintains a well-balanced meal.

Here is a list of the most important nutrients that a vegetarian may lack and some of the vegetarian foods that provides them:

Iron: curry powder, ground ginger, seaweed, fortified cereals, unsweetened cocoa powder, sesame seeds, lentils, pumpkin seeds, soybeans, dried peaches, navy and red kidney beans, cashew nuts, whole grain barley, cous cous, bulgur wheat, dark green leafy greens, brown rice, broccoli.

Selenium: Brazil nuts, lentils, sunflower seeds, whole wheat bread, cashews, walnuts.

Calcium: sesame seeds, tofu, navy beans, spinach, Brazil nuts, chickpeas, kale, broccoli, collard greens, and white cabbage.

B12: Strict vegetarians should consider daily supplementation of B12 because though there are various plant-based foods that contain vitamin B12, the amount is dependent on how the food is processed. Tofu, tempeh, and sea vegetables are regarded as good sources, along with miso and tamari. Yet, as a whole, plant-based foods are too unreliable to be regarded as absolute sources for vitamin B12. B12 is mainly found in animal based foods such as red meat, eggs, poultry, shellfish and eggs.

Also, it is important for vegetarians to combine partial proteins. Complete proteins are of course meat, cheese, milk and yogurt. Partial proteins have enough essential amino acids to maintain life, but not growth. Examples: grains, beans, legumes, nuts and seeds. Examples of vegetarian complete protein combinations are: rice & beans, tacos & beans, oatmeal & milk, pasta & beans, peanut butter, bread & milk.

It is important to be wary of foods such as breads, pasta, cakes, pastries, cookies and chocolate which are high in calories and high in carbohydrates. Trying not to gain weight is the #1 concern I hear from some of my vegetarian clients, however; it is very easy to put on the pounds if you confuse vegetarianism with a diet high in sugar and carbs.