What are some good ideas for complementary plant sources for a new vegetarian?!
What are some good ideas for complementary plant sources for a new vegetarian?
My daughter and I have decided not to eat meat anymore and I want to make sure we are getting the essential amino acids that we are losing from animal sources. I know about rice and beans and also pita and hummus, but I think that will get boring. Any suggestions on how to be successful lacto-ovo vegetarians?!
Additional Details4 weeks ago
Great tips so far, thanks!! BTW, incase anyone cares, we aren't doing this for just health reasons. My daughter has never been able to seperate pets from food, and she has inspired me to do this. If anyone that does eat meat wants to see something horrible, go to Kentucyfriedcruelty.com. Warning, not for the faint at heart. :(
4 weeks ago
spelling error...kentuckyfriedcruelty.c...
Answers:
4 weeks ago
Great tips so far, thanks!! BTW, incase anyone cares, we aren't doing this for just health reasons. My daughter has never been able to seperate pets from food, and she has inspired me to do this. If anyone that does eat meat wants to see something horrible, go to Kentucyfriedcruelty.com. Warning, not for the faint at heart. :(
4 weeks ago
spelling error...kentuckyfriedcruelty.c...
Beans and corn as re-fried beans and tortillas.
Beans and tortillas.
Black beans and rice.
Rice and milk as rice pudding.
Cereal and milk as breakfast cereal and milk.
Pasta and cheese as macaroni and cheese.
Whole grain pasta tossed with peas and almonds.
Bean soup with whole grain crackers.
Chili and corn bread.
Beans and wheat as baked beans and brown bread.
Peas and rye as split pea soup and rye bread.
Wheat and peanuts as peanut butter sandwich
Pita bread with hummus (ground garbanzo beans and sesame seed paste).
Soybeans and seeds/nuts as trail mix
Here are a few sites http://vermontvegetarians.org/getstarted... http://www.onhealth.com/script/main/art.... http://www.ynhh.org/online/nutrition/adv... http://www.umext.maine.edu/onlinepubs/ht... <<< I would start with this site first.
EDIT: At breakfast, top your cereal with bananas or peaches; add blueberries to pancakes; drink 100% orange or grapefruit juice.
At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Don't forget inidividual containers of fruits - they are easy and convenient. Kids think they're fun!
At dinner, add crushed pineapple to coleslaw; include mandarin oranges in a tossed salad; have a fruit salad for dessert.
For snacks, spread peanut butter on apple slices; have a frozen juice bar (100% juice); top frozen yogurt with berries or slices of kiwi fruit; snack on some dried fruit.
Nutrients to focus on for vegetarians :
Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians.
Iron functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins).
Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians include fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). Milk products are excellent calcium sources for lacto vegetarians.
Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto vegetarians.
Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B12. These include breakfast cereals, soy-based beverages, veggie burgers, and nutritional yeast.
Tips:
Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice. Don’t overload meals with high-fat cheeses to replace the meat.
Calcium-fortified soy-based beverages can provide calcium in amounts similar to milk. They are usually low in fat and do not contain cholesterol.
Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. Consider:
pasta primavera or pasta with marinara or pesto sauce
veggie pizza
vegetable lasagna
tofu-vegetable stir fry
vegetable lo mein
vegetable kabobs
bean burritos or tacos
A variety of vegetarian products look (and may taste) like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol.
For breakfast, try soy-based sausage patties or links.
Rather than hamburgers, try veggie burgers. A variety of kinds are available, made with soy beans, vegetables, and/or rice.
Add vegetarian meat substitutes to soups and stews to boost protein without adding saturated fat or cholesterol. These include tempeh (cultured soybeans with a chewy texture), tofu, or wheat gluten (seitan).
For barbecues, try veggie or garden burgers, soy hot dogs, marinated tofu or tempeh, and veggie kabobs.
Make bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).
Some restaurants offer soy options (texturized vegetable protein) as a substitute for meat, and soy cheese as a substitute for regular cheese.
Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables or pasta in place of meat. These substitutions are more likely to be available at restaurants that make food to order.
Many Asian and Indian restaurants offer a varied selection of vegetarian dishes.
Cheeses and breads and pastas!!
One of the best things I have ever had is a pesto and goat cheese pizza. Just buy a premade pizza crust, spread with pesto (which is just Basil, oil, and garlic) and crumble the goats cheese on top.
There are a ton of delicious vegetarian recipes on the net. Just google vegetarian recipes and you will find a lot! Remember, with a lack of meat in your diet you will probably want to start taking some vitamins that contain extra amounts of iron, or you and your daughter my be at risk for anemia.
The cows and pigs and chickens thank you! =)
Very cool decision! You really don't have to worry, since eggs and milk are still animal sources. Especially with the foods you listed, you will be fine in regards to amino acids. It may still be good to brush up on nutrition (*everyone* should do this, not just veg*ans!) for more information, not just on amino acids, but just have a good variety of fruits and vegetables and have fun with it! Good luck!
try breading mushrooms and eggplants also you can mash up beans and make things out of them..look at indian cooking they have lots of vegetarians in india.
also i should tell you that if you think your doing yourself a favour by eating only vegetables you should read up on the dangers genetically modifies vegetables and why they are unsuspectingly being pushed on people who develop health problems in the long term. unless you strictly buy organic or vegetables from a country who has banned ge foods then it doesn't really matter if your eating meat containing growth hormones and antibiotics or vegetables that grow and contain their own pestisides.
My husband doesn't eat meat and I am a gourmet cook so I have found tons of recipes that are delicious. One of the best sites I have found for recipes is recipesource. They have alot from all over the world and you can search by single ingredients.
Some other suggestions, try different kinds of grains. Quinoa, amaranth, millet, buckwheat and couscous. Quinoa is especially delicious, easy to cook, and has lots of protein and nutrients.
Throw beans in other foods. I put Chickpeas in pasta and almost any kind of bean in rice or other grains.
Fresh greens- Kale and swiss chard are delicious quick cooked with some vinegar, garlic and black eye peas.
Soy products such as tofu are also good to cook with.
Use lots of fresh herbs. Amazingly fresh herbs have alot of nutrients. Parsley is especially good for you and is great in alot of foods. Most herbs will grow just fine on a windowsill. Check out this website for which herbs have the most nutrients. http://glenbrookfarm.com/herbs/nutrienth...
If you have the room, try growing your own vegetables. Not only do you get better tasting foods, you get more nutrients from them and you get to try more unique varieties that might not be available at the store. If you don't have the room then the vegetable section of your store is your best friend. Try finding a vegetable that you haven't had before.
Buy the book Passionate Vegetarian by Crescent Dragonwagon. This is not just a cookbook, it is a guide to cooking wonderful vegetarian cuisine. It is the most amazing cookbook I have ever read.
Good luck. I think as you explore you'll find that vegetarian cuisine doesn't have to mean boring brown bread and steamed vegetables. There are wonderful foods and flavors to explore.