A friend of mine is coming over tomorrow morning to "learn all [my] secrets about being a vegetarian" (as my poor husband will attest, I'm known for veggies and not goodies). I made up a basic list of things that I think are important but I know there are other vegetarians out there with more good ideas. I'd love to hear them. Here's what I have:
PROTEIN
BEANS : black for Mexican food, chickpea for Middle-Eastern, adzuki for Japanese, cannelleni for Italian and black-eyed peas on salads
NUTS : natural-style peanut butter, almonds, cashews, etc.
YOGURT : higher protein content than milk; use plain and then you can add fresh fruit or jam as you like
EGGS : omelets for dinner; keep a stash of boiled eggs in the fridge for snacks
FISH : yes it's meat but if you're interest in vegetarianism is for health reasons (i.e., you're not strictly opposed to eating animals for moral reasons), I would highly recommend making room for a bit of fish
FAT
WHOLE MILK DAIRY PRODUCTS : organic if you can; see this article for more info on why you should stay away from low fat/fat free dairy
NUTS
CHEESE
OILS : extra-virgin olive for Italian and Middle-Eastern, grapeseed for sauteing/frying, coconut or olive (not extra-virgin) for baking
AVOCADOS
EGGS : always include the yolk
FEELING "FULL"
WHOLE GRAINS : mix it up to provide a variety of flavor and nutrients
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- learn how to cook vegetables in a way that maximizes their natural flavors
- buy the highest quality vegetables and dairy products you can afford and use them when they're fresh
- stay away from meat substitute dishes; they'll never taste as good as the real thing
- research meal ideas from cultures with a strong vegetarian tradition: Mediterranean, Middle-Eastern, Japanese, Indian
- rice (brown) and beans provide a complete protein (all of the essential amino acids) when paired together as they almost always are in traditional Mexican food (see above bullet)
- anything will taste better if you make it from scratch (home-cooked beans, tortillas, bread, granola, etc.)
- listen to your body and pay attention to how it feels after you've finished a particular meal
- if you want more information on organic food, here's a good book
Raised in a small South Dakota mining town where he learned the value of a sturdy pickaxe and native tubers, Scott is a man's man who knows the meaning of the word testosterone. Apart from devouring freshly slain beasts of the forest, Scott enjoys sharpening his tools, lifting heavy objects, and throwing a ball at a hoop suspended ten feet off of the ground. He also enjoys Romantic Era poetry and Italian cooking.
7 comments:
I understand the ample benefits of fish but i'm a little confused as to why (if a person isn't morally opposed to eating animals) meat (of the beef/poultry/pork variety) isn't also considered for its health benefits when eaten in moderation (given that the meat is organic for people who have problems with hormones (I am not one of those people, I only dislike pesticides)).
I think "in moderation" is the key point here. In my first trimester of pregnancy I ate some meat because I felt like my body needed it. I hardly ever feel that way regularly and have lost my taste for meat, especially when it is the main part of the meal.
The article I have linked under the whole milk dairy products has something to say (under "The Protein Factor") about animal protein that has further cemented my vegetarianism.
There is a good book that promotes making room for high quality meats in your diet: What to Eat and Why by Nina Planck. Though be warned, you'll probably have a problem with hormones in meat afterwards.
I want to read the Plank book but your suggestions are really great. While I'm not entirely vegetarian, I try to eat like Michael Pollen suggests: real food, mostly plants, and not too much. It's such a happy and satisfying experience. Your advice about studying the food of other culture's is a great one. I'm in the mood for middle eastern...yum!
OK Rebekah! You better start a recipe book! I was talking with Julie and she said that you made some amazing whole wheat tortellini with a squash filling also I can't wait to make tortillas! Way fun! I was just talking to a neighbor of mine that is from India and she has agreed to teach me to make naan! I'll share when I find out how! I may be able to get her to teach me to make some main dishes too! We'll see! Oh, does next Friday work for you to make tortillas and peanut butter? Let me know!
Shalece, next Friday sounds great. Maybe we can talk on Sunday about a time.
One more thing I forgot to mention in response to your question Shauna, is that, though it may be considered a moral issue, it is more ecological to eat less meat. Just a few numbers to give you an idea:
1. The water required to produce just ten pounds of steak equals the consumption of the average household for a year.
2. Every 24 hours, the animals destined for America's dinner tables produce 20 billion pounds of waste. That is 250,000 pounds of excrement a second.
3. An area about the size of Maine is cleared from the Amazon annually and 70% of the clearing is for cattle pasture.
4. According to the 2006 U.N. Report, the raising of livestock causes 30% MORE global warming than ALL of the world's transportation combined...cars, trucks, planes, ships, trains, etc. That's the reason why Cache Valley, UT has some of the worst air quality in the nation.
5. It takes about 1/6 of an acre to feed one human being who eats a pure vegetarian diet versus 3.25 acres to feed a person who eats a more "traditional" American/meat-centered diet (that about 20 times as much land).
Becky, you're amazing. You make such great food. I was talking to my mom the other day about how well you eat explaining that, though you don't eat meat (trying to encourage her to eat less), you're very conscientious about eating well balanced meals. Rick and I eat very little meat, but, I'm not very good at making sure our family gets protein in other ways. Plus, I find myself making the same things over and over. Thanks for the post and giving me ideas.
Becky, I'd love your whole wheat tortilla recipe. Please say it's not a family secret...
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