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EASY VEGETARIAN MEALS

All vegetarians, especially individuals who don’t eat any animal products, need to be sure they get enough iron, calcium, vitamin D, vitamin B12, and zinc. Protein needs can easily be satisfied by eating a variety of beans, peas, lentils, soy products, nuts, seeds, as well as milk products and eggs.

Iron – choose whole grain breads and cereal, dark green leafy vegetables, dried fruit, eggs, beans, lentils, and nuts. To increase absorption of iron from plant foods eat vitamin C rich foods at the same time. For example: have cereal and orange juice for breakfast; add strawberries, kiwi fruit, sweet peppers, or tomatoes to dark leafy greens; make a vegetarian chili with tomatoes and beans.

Calcium and vitamin D – consume at least 2 cups of milk or fortified soy beverages each day. Some non-dairy foods also provide calcium including tofu made with calcium, broccoli, kale, Bok Choy, almonds or almond butter, and cooked beans (soy, white, navy, black, kidney) and calcium- fortified juice. Vegetarians who don’t consume any milk and alternatives including fortified soy beverages can benefit from a calcium and vitamin D supplement.

Vitamin B12 – is found in animal foods such as milk and eggs. If animal foods are not consumed, look for foods that are fortified with vitamin B12 vitamin, such as fortified cereals, fortified soy milk, and fortified veggie ‘meats’, or take a vitamin B12 supplement.

Zinc – choose beans, lentils, nuts, seeds and whole grains. Milk, cheese, yogurt, and eggs all provide zinc.

Meal Suggestions for Vegetarians

• Omelettes or frittatas made with vegetables such as asparagus, broccoli, mushroom, sweet peppers, and onions – serve with whole grain bread or toast and a glass of milk or fortified soy milk
• Burritos or tacos made with kidney or black beans or refried beans
• Stir fries made with tofu, vegetables, and nuts – enjoy with whole wheat couscous or brown rice
• Salads made with leafy greens, chick peas, white or red kidney beans, nuts, vegetables, pasta, rice, couscous or barley
• Falafels and hummus made with chick peas served with whole grain pita bread and salad, sweet peppers or carrots
• Peanut or almond butter on whole wheat or multigrain bagels with banana or apple slices- with a glass of calcium fortified orange juice
• Soups made with lentils, beans, and vegetables – serve with whole grain bread or crackers
• Canned baked beans in tomato sauce with molasses served with toast, vegetables and dip
• Casseroles made with beans or lentils, rice, corn, and tomatoes
• Pizza topped with vegetables
• Vegetarian chilli served with cornbread or couscous
• Vegetarian lasagne
• Soy milk smoothies with a banana, frozen berries and a splash of orange juice

Every cook should know the tricks to making meatless meals that really satisfy. That way, even when you’re cooking for a mixed crowd of vegetarians and meat lovers, you can keep everyone happy. And for those carnivores at the table, you may be doing their health a favor: people who reduce meat in their diet consume less saturated fat and cholesterol, more dietary fiber and higher levels of folate, vitamins C and E, potassium and magnesium.

Build a Balanced Meal

Combining protein and fiber at meals will help you feel fuller longer. This rice bowl, for example, gets protein from the chickpeas and fiber from the brown rice and root vegetables.

Slow Roast

When you slow-roast food, you remove the amount of water it contains, thereby intensifying the flavor and making the texture chewier. (Think about the difference between a fresh tomato and a sun-dried tomato.) Cooked meat is about 55-65 percent water; while that sounds like a lot, compare it to veggies, which are 80-95 percent water. In this recipe, grapes and squash are roasted for a bright, flavorful and satisfying side.

Add Chewy Foods

Chewy foods like seared firm tofu, grilled mushrooms and nuts feel more filling because they take more time and effort to eat than, say, a spoonful of broth. They also better mimic the way you chew meat which makes them a more satisfying substitution.

Include Umami Ingredients

The word umami, roughly translated as “delicious,” was coined by a Japanese scientist who discovered this fifth taste. He found that the glutamate in foods can be detected by humans, giving food an appeal that is neither sweet, salty, sour nor bitter (the other four tastes). Most people know glutamate from MSG (monosodium glutamate), the flavor enhancer associated with Chinese-restaurant food. But it is also a naturally occurring and safe compound found in meatas well as many other foods. The process of fermentation enhances umami, which explains why soy sauce and aged cheeses like Parmesan are so “savory.” Vegetables high in umami include asparagus, tomatoes, seaweed, peas, corn and onions. Soyfoods, including tofu and edamame, and seaweed like dulse or arame are also good places to find umami. This stew layers on umami with tofu, corn, miso, eggs, and soy sauce.

Combine Flavors and Textures

Excite your palate by mixing textures and flavors. Here, creamy ricotta gnocchi is complimented by crisp spring vegetables. The decadent sauce brings a feeling of sustenance to the dish. No single component is as satisfying as the combination.