Ten reasons for vegetarian eating.  

Not all vegetarians are alike.  Some vegetarians eat no animal foods at all.  Others eat dairy foods (such as milk and cheese) but no eggs, meat, poultry, or fish.  Others eat dairy foods and eggs.  “Semi-vegetarians” may even eat a little fish, perhaps chicken now and then.

Why do people choose vegetarian eating?

1.		Health.	Vegetarians tend to have lower rates of:
C			Heart disease
•	High blood pressure
C			Some kinds of cancer
C	Adult-onset diabetes
C	Obesity

Keep in mind that plant-based diets, like any eating style, can be unhealthy (for example, if high in fat or low in variety).  

2.		Low on the Food Pyramid.  Plant foods (grains, vegetables, and fruits) are the foundation of the Food Guide Pyramid.

3.		Low on the food chain.  It takes fewer of the world’s resources to make a pound of dried beans, grains, fruits, or vegetables compared to a pound of meat. 

4.		Low in cost.  Plant foods like dried beans cost less than animal foods like meat.  

5.		World hunger.  An acre of land can feed more people 
if it is used to produce plant foods instead of animal foods. 

6.		Feelings about animals.  														

7.		Avoiding pesticides and contaminants in animal products.  

8.		Religion.  Some religions prohibit meat eating in general or at particular times of year.

9.		Cultural interests.  Many of the world’s cuisines are plant-based.   

10.  	Taste.  Many plant-based dishes are delicious.

Vegetarian eating, if low in fat and calories, may help you lose weight.  For example, you may find it difficult to eat smaller portions of meat.  Or you may dislike low-fat cuts of meat or low-fat ways to prepare them.  It may be easier for you to stop eating meat completely or to eat meat at only one meal a day.  
Whatever your reasons for vegetarian eating, it’s important to plan vegetarian meals carefully.  

Tips for vegetarian eating.

Note:  The guidelines below apply to most adults.  Children, pregnant and breast-feeding women, and the elderly have special needs.  Their meals should be planned more carefully. 

Get the right kind of protein.

Your body needs what is called "high quality protein" to stay healthy. Vegetarians can get enough high quality protein by eating:
C	A variety of foods every day (see the Vegetarian Pyramid), including
C	2-3 servings of “meat alternatives”, and
C	2-3 cups of fat-free or low-fat milk, yogurt, or fortified soy milk per day. 

There is no need to worry about combining certain foods at one meal (such as grains with beans), as was once thought.
  
Get enough calcium and vitamin D.

Good sources of calcium include:
C	Dairy foods (e.g., milk, cheese, yogurt).
C	Tofu or soy milk with added calcium. 
C	Dark green, leafy vegetables (e.g., collard greens, kale, mustard greens, turnip greens, spinach, and broccoli).

The body needs Vitamin D to use calcium.  You may need a vitamin pill if you don't drink milk, soy milk, or rice milk with added Vitamin D.

Get enough zinc.  

Seafood and meat are among the best sources of zinc.  Plant sources include:
C	Whole grains, wheat germ.
C	Nuts.
C	Dried beans and peas.
Get enough iron.  

Iron is found in both animal and plant foods.  Good plant food sources include:
C	Dark green, leafy vegetables.  Examples are collard greens, kale, mustard greens, turnip greens, spinach, and broccoli.
C	
Dried beans and peas.
C	Whole grains.
C	Cereals and other grain 
	products with added iron. 
C	Eggs.
C	Dried fruit.
C	Brewer's yeast.
C	Black strap molasses.

The iron in plant foods is more easily used by the body if you: 
C	Eat them with foods rich in vitamin C.  Examples are citrus fruits/juices, potatoes, strawberries, cantaloupe, green pepper, tomato, broccoli, Brussels sprouts.
C	Cook acidic foods (such as tomato sauce) in an iron skillet.

Get enough vitamin B12.

Vitamin B12 is found only in animal products, including eggs and dairy products.  Vegetarians who eat only plant foods must get vitamin B12 from:
C	Vitamin B12 pills, or
C	Foods with added vitamin B12, such as soy milk and some cereals.
Some sources of vitamin B12, such as unfortified nutritional yeasts and fermented foods, are not reliable.  
Vegetarian “fat traps.”

Some vegetarian foods are just as high in fat as animal foods, or higher.  

Beware of the “fat traps” below.  Many of these foods are key ingredients in vegetarian recipes or are part of vegetarian choices on restaurant menus.    

Food	Fat grams	
½ cup cottage cheese (regular)	5	
1 ounce Mozzarella cheese (regular)	7 	
1 brown ’n serve vegetarian sausage patty	7	
2 tablespoons sunflower seeds	8	
2 tablespoons sesame seeds	8	
1 cup whole milk	8	
1 ounce American, Cheddar, Monterey Jack cheeses (regular)	9 	
½ cup tofu (regular), stir-fried	9	
2 tablespoons cream cheese	10	
½ cup avocado	11	
1 tablespoon olive oil 	14	
¼ cup walnuts	15	

½ cup ricotta cheese (regular)	16	
2 tablespoons peanut butter	16	
¼ cup pecans	18	
¼ cup peanuts	18	
¼ cup almonds	19	

Compare the fat content of the foods above with these low-fat meats:
C	3 ounces of sole or another low fat fish (1 gram of fat)
C	1 medium chicken breast, baked, skin removed (3 grams)
C	3 ounces of round or sirloin steak, trimmed (4 grams)

Great Grains!

Amaranth:  Slight pepper taste, high in protein.  Flour used in breads, cakes, pancakes.  Seeds used in breakfast cereals, pilaf, or porridge.

Barley:  Chewy with nutty flavor.  Add to stews, casseroles, or soups.  Available in quick cooking form, also.

Brown rice:  Nutty flavor, soft texture.  Chewier than white rice.  Use in side dishes, casseroles, pilafs, desserts, as a salad base.  Available in quick cooking form, also.

Buckwheat groats:  Nutty flavor, soft texture.  If roasted, called “kasha” (stronger flavor).  Buckwheat flour is used in pancakes.  Makes a good pilaf alone or mixed with rice or bulgur.

Bulgur:  Nutty flavor, chewy texture.  Is wheat that’s been hulled, steamed, dried and cracked into small pieces.  Use it like rice or as a cereal.

Couscous:  Slight nutty, bland flavor.  Is finely cracked wheat that has been steamed and dried.  Serve it like rice or as a breakfast cereal.

Millet:  Sweet, nutty flavor, chewy texture.  Use like rice or as a breakfast cereal.  Good served with spicy dishes.  (Also used in birdseed!) 

Quinoa:  Sweet, nutty flavor.  Light and fluffy with a pleasant crunch.  Use like rice or as a breakfast cereal.

Triticale:  A cross between wheat and rye.  More complete protein than soybeans!  Nutty flavor.  Comes as a flour (for baking), a flake (use as a breakfast cereal), or a berry (use as pilaf or add to soups).

Wheat berries:  Nutty flavor, chewy texture.  Unprocessed whole wheat kernels (when ground, they make whole wheat flour).  Use in salads or baking (adds texture).

Wild Rice:  Nutty flavor and firm chewy texture.  Rare and difficult to grow.  Expensive.  Use in side dishes, pilafs, salads, stuffing, and casseroles.  Mix with white or brown rice.
Adapted with permission from materials used in the Women’s Healthy Lifestyle Project.

Beans and More Beans!

Black Beans:  Robust flavor, popular in South American and Southwestern cooking.

Black-eyed Peas:  Smooth texture, pea-like flavor.  Good mixed with other vegetables.  Commonly available frozen.

Garbanzos (Chickpeas or Ceci): Nutty flavor, firm texture.  Used in soups and salads and the Middle-Eastern dip, hummus.

Great Northern Beans: Milk flavor, similar to navy beans.  Good in soups and vegetable dishes.

Kidney Beans:  Firm texture, meaty flavor.  Hold their shape well.  Popular in chili and casseroles.

Lentils:  Mild flavor that blends well with many different foods and spices.  Used in Indian cooking (e.g., dahl).  No need to pre-soak.

Lima Beans:  When green, popular mixed with corn (succotash).  Also available dried.  Good in casseroles and baked bean dishes.

Pink, Pinto, and Red Beans: Hearty flavor.  Great for barbecue-style beans, Mexican cooking, soups, and casseroles.  Used in refried beans.

Soy Beans:  Strong flavor.  Near perfect protein source.  Refrigerate while soaking to prevent fermentation.  Delicious roasted as a snack.

Split Peas (Green or Yellow): Good for soups, side dishes.  Used in Indian cooking.  No need to presoak.

White Beans (Navy):  Hold their shape when cooked.  Classic for baked beans.

Adapted with permission from materials used in the Women’s Healthy Lifestyle Project.

Cooking Dried Beans and Peas.

The easiest way to cook dried beans and peas is to open a can of precooked beans, rinse, drain, and heat!  Or they can be cooked from the dried form.  It takes time but not much attention.  Here’s how:

1.	Sort them (to get rid of any stones). 
 
2.	Rinse and drain them (to get rid of any dirt).

3.	Cover them with water.  Let them soak for 8 hours or overnight.  
(For soybeans, do this in the refrigerator to avoid fermentation).  

Or if you’re in a hurry:	Bring them to a boil.  Cook for 1-2 minutes.  Remove from heat.  
											Let them soak in the water for 1 hour.  

Note: Split peas and lentils do not need to be soaked.

4.	Drain off the water.  Replace with fresh water.  (Allow about 4 cups of water for each 1 cup of dried beans or peas). 
 
5.	Bring to a boil.  Cover, reduce heat to a simmer.  Simmer until tender.
(See times below).  Beans are done when they can be easily mashed with a fork.  Don’t undercook.  

		Split peas, lentils, black-eyed peas--about 1 hour
		Black beans, white (navy) beans, kidney beans--about 1 ½ hours
		Great Northern beans--about 2 hours
		Garbanzos (chick peas), pink, pinto, red beans--about 3 hours
		Soybeans--about 3-4 hours

6.	1 cup of dried beans or peas yields about 2 cups of cooked beans.

Note: 	Don’t add salt or tomatoes to beans until after cooking.  Salt and tomatoes can prevent beans from becoming tender.  This makes them harder to digest.	  

Cooking Grains.

1.	Bring water to a boil.  (See amounts below.)

2.	Add the grain.  Return the water to a boil.  

3.	Cover.  Reduce heat.  Simmer until tender.  (See times below.)

4.	Remove from heat.  Let stand, covered.  (See times below.)

Grain (1 cup)	Water (cups)	Simmer for:	Let stand for:	Makes (cups):	
Amaranth	3	25 min.	0 min.	2	
Barley (pearled)	3	50 min.	10 min.	3½	
Brown rice	2½	45 min.	10	3½	
Buckwheat groats	2	12 min.	5 min.	2	
Bulgur	2	15 min.	5 min.	3	
Couscous	2	0 min.*	10 min.	3	
Millet	2	25 min.	5 min.	3½	
Quinoa	2	15 min.	5 min.	3	
Triticale**	2¼	1¾ hours	10 min.	2	
Wheat Berries**	3½	1 hour	15 min.	2	
Wild Rice	2¼	45 min.	10 min.	2½	

*	Put couscous in a bowl.  Add boiling water.  Cover.  Let stand.
**	Soak overnight before cooking.

Chart taken from Nutrition Action Healthletter, April 1993.

Soy Foods.

Soy foods are all rich in high-quality protein.  

Tofu:  Soft, cheese-like food made from soy milk.  Six grams of fat per 4 ounce serving.  Soaks up any flavor.  Can be added to casseroles or soups and used in stir fries, dips, eggless egg salad, chili, and lasagna.  To store, rinse and cover with fresh water in the refrigerator.  Change the water daily, and use the tofu within a week.  Discard when it tastes or smells sour.  May be frozen for several months.  When thawed, has a chewy, spongy texture that soaks up marinades and is great for the grill.

Textured vegetable protein (TVP):  Dried, granular product made from compressed soy flour.  When rehydrated with boiling water, texture is similar to ground beef.  Only 0.2 grams of fat per cup of prepared TVP.   Once rehydrated, refrigerate and use within a few days.  Use to replace part of all of the ground beef in recipes (e.g., meat loaf, tacos, stuffed peppers).

Tempeh: Chunky, tender cake of soybeans mixed with rice or millet and fermented.  Smoky or nutty flavor, similar to mushrooms.  May be kept frozen for several months or refrigerated for 10 days.  Delicious on the grill.  

Soy milk:  Creamy milk of whole soybeans.  Available fortified with calcium, vitamin D, and B-12.  Also in flavored and reduced fat varieties.  Free of the milk sugar lactose, so it is a good choice for people who are lactose intolerant.  Often sold in aseptic containers that can be stored at room temperature.  Once opened, refrigerate and use within five days.

Miso:  Rich, salty condiment.  Made by aging a mixture of soybeans, often a grain such as rice, and salt.  Will keep refrigerated for several months.  After diluting with water, used to flavor soups, sauces, dressings, and marinades.  High in sodium.

Whole soybeans:  Sold dried or green, also roasted.  Strong flavor.  Near perfect protein source.  Refrigerate while soaking to prevent fermentation.

Soy flour:  Made from roasted soybeans ground to a fine powder.  Can be added in small amounts to recipes for baked goods to add a protein boost and a pleasant texture and flavor.  Place two tablespoons in a measuring cup before measuring the other flour for bread recipes.
Meatless Meals in Minutes.

Working all day leaves little time for cooking.  Here are 
10 vegetarian dishes that are quick, easy, and tasty. 

Vegie-burgers®, GardenBurgers®, or other low-fat vegetarian burgers  (Check the frozen section of your supermarket.)  Prepare as directed.  Serve with lettuce, tomato, and mustard or catsup on a sesame seed bun.  Add a side of low-fat, oven-baked fries, fresh vegetable sticks or salad with nonfat dressing, and fresh fruit.  	
Bean Tostadas   Place 6 fat-free flour tortillas on a baking sheet.  Bake at 375º for 5 minutes or until crisp.  Top each with some fat-free canned refried beans, shredded lettuce and carrots, chopped tomato, and a little shredded, reduced-fat or fat-free sharp Cheddar or Monterey Jack cheese.  Bake until the cheese melts.  Serve with salsa.	
Black Beans with 100 Uses  Place the following ingredients in a saucepan and cook over medium heat for 20 minutes: 2 (15-½ oz) cans black beans, (rinsed and drained), 1 cup water, ½ cup chopped onion, 2 minced cloves of garlic, 1 teaspoon brown sugar, 1 Tablespoon ground cumin, 1 teaspoon dried oregano, 2 bay leaves (broken in half), 1/4 cup freshly squeezed lemon juice, and 2-3 drops Tabasco sauce.  Serve as a filling for burritos or tacos, over rice and topped with salsa, or over pasta.  Also good diluted with water for black bean soup (puree if you like it smooth), or with low-fat tortilla chips and low-fat grated cheese for nachos.  (Serves 4.  Per 1-cup serving: 165 calories, 1 gram fat.)  Recipe from Lowfat and Fast! Real Food for Busy People.	
Milk Beans  In a nonstick pan sprayed with vegetable spray, cook 1 cup chopped onion and 1 (14-½ oz) can chopped tomatoes, drained, for 3 minutes.  Add 1 (15-½ oz) can pinto beans, rinsed and drained; b cup skim or 1% milk; ½ teaspoon salt; and ground black pepper to taste.  Add ½ teaspoon ground cumin and 1 teaspoon curry powder (optional additions:  ½ teaspoon ground coriander, ½ teaspoon ground tumeric).  Bring to a boil.  Reduce heat, and simmer 15-20 minutes.  Serve over cooked rice.  (Makes 2 cups.  Per ½ cup (made with 1% milk): 209 calories, 2 grams fat.)  From Extending the Table...A World Community Cookbook.	
Flat-Bread Pizza  Slice foccacia (round Italian flat-bread) into two flat circles.  Place cut side up on baking sheet.  Spread each half with about ½ cup low-fat or fat-free spaghetti sauce (1 cup total), 1 tablespoon grated Parmesan cheese (2 TB total), and ¾ cup shredded fat-free mozzarella cheese (1½ cup total or 6 oz.).  Bake at 400 degrees for 15-20 minutes until cheese is melted.  (Makes 4 servings.  Per serving (¼ of total recipe): 384 calories, 3 grams fat.)  Try adding vegetable toppings such as sliced bell peppers, mushrooms, onions, or artichoke hearts packed in water.  Try different breads for the crust, such as thawed frozen bread dough, pita bread, or French bread.   Recipe from Lowfat and Fast! Real Food for Busy People.  	
Three-Bean Salad  Drain and rinse: 1 (15-oz) can garbanzo beans, 1 (15½-oz) can red kidney beans, and 1 (15½-oz) can butter beans.  In a large bowl, toss beans with 1 small yellow onion, finely chopped, and 1 green pepper, chopped.  In a small bowl, combine 2 teaspoons olive oil, ½ cup red wine or balsamic vinegar, 3 Tablespoons granulated sugar, ½ teaspoon salt, ¼ teaspoon ground black pepper.  Pour the dressing over the beans, toss, and chill overnight or longer.  Toss several times while marinating.  (Makes about 6 cups.  Per ½ cup serving: 160 calories, 2 grams fat.)	
Quick Minestrone Soup  Cook ½ cup quick barley as directed and drain.  Meanwhile, in a large saucepan, combine 2 (15½-oz) cans vegetable broth, about 4 cups; 1 (14½-oz.) can diced tomatoes with liquid; 1 (16-oz.) package frozen mixed vegetables; 1 (15½-oz.) can cannellini (white kidney) beans, rinsed and drained; 2 tablespoons fresh parsley, chopped, or 1 Tablespoon dried, crushed; 1 teaspoon Italian seasoning, crushed; and ¼ teaspoon ground black pepper.  Bring to a boil, reduce heat, and simmer, covered, for 15 minutes.  Add cooked barley and serve.  (Makes about 10 cups.  Per 1 cup serving: 132 calories, 1 gram fat.)	
Barbecued Tofu  Freeze a 16-oz container of firm tofu (in liquid) until solid (freezing tofu gives it a chewy texture).  Defrost, drain, and squeeze out excess water.  Slice the block of tofu across its short end into ¼-inch slices.  Thinly slice 2 large onions and place in a baking dish.  Pour ¼ cup of your favorite low-fat barbecue sauce over them.  Arrange the tofu over the onions and top with an additional ¾ cup barbecue sauce.  Turn the tofu several times to coat with sauce.  Marinate in the refrigerator, covered, several hours or overnight.  Bake at 375 degrees for 20 to 30 minutes until the sauce is bubbling and hot.  Or grill, brushing often with the sauce.  Serve over rice or stuffed into pieces of crusty French bread.   (Serves 4.  Per serving: 247 calories, 11 grams fat.)	
Vegetarian Chili  In a large pan sprayed with vegetable spray, cook 2 chopped onions until soft.  Add 2 (15 ½-oz.) cans dark red kidney beans, rinsed and drained; 2 (15 ½-oz.) cans cannelini (white kidney) beans, rinsed and drained; 3 (1 lb.) cans whole tomatoes with liquid; ½ cup catsup; 2 teaspoons dry mustard; 1 tablespoon plus 2 teaspoons chili powder; 1 teaspoon salt (optional); ground black pepper to taste (1 teaspoon makes a spicy chili); and 4 stalks celery, chopped.  Bring to a boil.  Reduce heat and simmer, covered, 15 minutes until heated through (the celery should still be crunchy).  Freeze half in containers for lunch.  (Makes 12 cups.  Per 1 cup serving: 178 calories, 1 gram fat.)	
Low-Fat Hummus  In a food processor or blender, mince 1 clove garlic.  Drain 1 (15 ½-oz) can garbanzo beans, reserving 2 Tablespoons of bean liquid.  Add drained beans to the processor with the reserved bean liquid, 2 Tablespoons nonfat sour cream, ½ teaspoon sesame oil, ¼ teaspoon ground black pepper, 2 drops Tabasco sauce, ¼ teaspoon onion powder, 1 Tablespoon minced dried parsley, and 2-4 Tablespoons freshly squeezed lemon juice.  Blend until very smooth.  Garnish with paprika.  Serve as a sandwich filling or as a dip with raw vegetables or pita bread triangles.  (Makes 2 cups.  Per ½ cup as sandwich filling: 200 calories, 4 grams fat.  Per 1 Tablespoon as dip: 25 calories, ½ gram fat.)