On the eve of Veg In April, I'm going to answer some questions that I'm sure are rolling around in your head.
Ovo, lacto, pesco, what the heck-o?There are a few different groups/classification of vegetarians:
- Vegans eat only plant-based foods. They don't eat meat or food made by animals (milk, cheese, honey, etc.)
- Lacto-vegetarians include milk and milk products along with plant-based foods in their diet. They omit eggs, meat, fish and poultry.
- Lacto-ovo vegetarians eat eggs, milk and milk products in addition to plant-based foods. They omit all meat.
Are vegetarian diets safe? I heard that you can't get all of your vitamins and nutrients on a vegetarian diet.Yep and you betcha.
For proof...here's a little something from the Mayo Clinic
Here are nutrients that may be deficient in a vegetarian diet and how you can get these nutrients from nonmeat sources:
- Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
- Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.
- Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.
- Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb nonanimal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.
- Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.
I don't have time to make a complicated lunch.No problem. Frozen entree makers like Lean Cuisine and Amy's have TONS of meatless options. Here are a couple of our favorites.
Not in the mood for something frozen? Try a salad. Put fresh mushrooms on top to give it some texture and add cheese for protein. Want something hot -- how about veggie pizza or my personal favorite, a toasted veggie sub from Subway. Once you get all of the fixings on the sandwich, you won't even miss the meat.
Vegetarian meals take too long to prepare.Nope. Just think how long it takes to cook meat, heck even prepare it. 20 minutes or more, right? Most vegetarian meals are ready to go. Can of beans? Ready in 5 minutes.
One thing is true -- vegetarian meals take a little more planning. But if you prepare your shopping list and meal guide, you've got it made.
Here's one of my time saving secrets -- Steamable Vegetables and Steamable Brown Rice from Bird's Eye. Brown Rice DONE in five minutes. FIVE MINUTES!
My kids are too picky.OK well, I can't help you too much there. My kids aren't that picky. My daughter will try anything once and most times, she ends up liking it. My son is a little tougher, but hey I can't complain when he prefers broccoli over french fries (this has actually happened!).
The ultimate solution for picky kids -- let the kids pick, the meal that is. Let them get involved. For the older ones, let them help in the kitchen. I know it's cliche, but it works. If you can't get them involved in the kitchen (my 3 year old comes to mind), get them involved in the garden or at the supermarket. Max has a whole new appreciation for food he "picked" out of the garden.
Make food fun and veggies are fun. They come in all the colors of the rainbow and in various shapes and sizes. Take advange of that. Make pizzas with faces made out of veggies.
Don't forget that texture is a big thing with kids too. Max loves broccoli but won't eat it raw. Keep an open mind and offer up cooked and raw versions or sliced or julianned. Make it interesting and you can make the sale.
And when all else fails...you're the parent. What you do and say goes.
Soy, tofu, tempeh? What gives?Soy is a great source of protein in a vegetarian diet. Plus it comes in many different forms -- crumbles, firm tofu, silken tofu and something called tempeh which looks like a little cake.
The great thing about soy is that it takes on the flavors of whatever you're cooking so it's easy to hide in dishes.
I personally hate the texture of firm tofu and prefer the crumbles or the fake meat versions of soy, but that's just me.
Vegetables are so boring. Ho hum...Go global with your diet. Asian, Indian, Thai -- just a few cuisines that glorify the almighty plant. Try curries, sauces, seasonings with your dishes to give them flare and flavor.
Which brings me to tomorrow's menu...we're going to the Middle East with Falafel, Tabbouleh and Hummus. YUM!!! Stay tuned!
*Mayo Clinic information can be found here: http://www.mayoclinic.com/health/vegetarian-diet/HQ01596
