"People may choose to become vegetarian for a variety of reasons, and meat-eaters may eat vegetarian meals."
"In North America, one is considered a vegetarian if one does not eat animal meat. In some parts of the world, people who call themselves vegetarians do eat fish and/or seafood; in North America these people would be referred to as semi-vegetarians or pescetarians. If you are traveling abroad, or if you are entertaining foreign vegetarians, be sure to verify that you are communicating the correct meaning of 'vegetarian'."
"Some vegetarians do eat eggs and/or dairy products, although it is important for vegetarians to note that many soft cheeses, especially French cheeses, may contain animal rennet which is obtained from calf stomachs (and is therefore not considered vegetarian). Those who do not eat any animal products are called vegans; see vegan cuisine. Vegan recipes are always vegetarian."
"Non-vegetarians often eat vegetarian meals without labelling them as such (many pasta dishes, dahls, veggie burritos, and virtually all desserts)."
Vegetarian nutrition
"According to the American Dietetic Association, "appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases." The main requirement for vegetarian nutrition is to ensure your diet contains a wide variety of grains, vegetables, and legumes, and to a lesser degree fruits, nuts, and seeds. It is a common misconception that vegetarian diets provide inadequate protein. While one person's protein requirements may be very different from another's, the ADA has found that a typical varied vegetarian diet that meets one's energy needs, also meets one's protein requirements. Even athletes, whose protein requirements are typically greater than non-athletes, can fare well on a vegetarian diet. The ADA found that "vegetarian diets (except possibly fruitarian and strict macrobiotic diets) can easily meet the nutritional requirements of all types of athletes provided they contain a variety of plant-foods." (see ADA article)
Vegetarian recipes
"Below are recipes that are vegetarian, ie, they don't have any meat, poultry or seafood, but may include animal products such as dairy, eggs or honey.
Main Courses
- Baingan Bartha (South Indian)
- Fiddlehead-Portobello Linguine
- Grilled Peanut Butter Sandwiches
- Grilled Portobello Mushrooms
- Mike's Saffron Rice and Beans
- Mike's Bean and Rice Bake
- Polish Cauliflower with Breadcrumbs
- Rigatoni pasta with Ricotta in Tomato Cream Sauce
- Mung Beans and Brown Rice
Breads
Soups
Sauces
- Red Pepper & Goat Cheese sauce
Desserts
"Most desserts are vegetarian, though some do contain gelatine which is often an animal-derived product. Vegetarian alternatives are available. Note that gelatine is present in most marshmallows."
- Atkins-friendly Tira Misu
- Chocolate Noodles with Vanilla sauce
- No-Bake Chocolate Chip Cookie Pie
Miscellaneous
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CucumberSprout sandwiches
2 slices whole wheat bread
2 tbs. cream cheese, softened
6 slices peeled cucumber
2 tbs. alfalfa sprouts
1 tsp. olive oil
1 tsp. red wine vinegar
1 tomato, sliced
1 romaine (cos) lettuce leaf
2 tbs. pepperoncini, sliced
1/2 avocado, peeled and mashed
salt and pepper to taste
1 Spread 1 tablespoon cream cheese on each slice of bread. 2. Arrange cucumber slices in a single layer on one slice of bread. 3. Cover same slice of bread with alfalfa sprouts, sprinkle with oil and vinegar. 4. Layer same slice of bread with tomato slices, lettuce, and pepperoncini. 5. Spread mashed avocado on other slice of bread. 6. Add salt and pepper to taste 7. Assemble sandwich and serve immediately.
Grilled Peanut Butter sandwiches
* 2 tablespoons peanut butter
* 2 slices white bread
* butter or margarine
1. Spread peanut butter between two slices of white bread (other kinds of bread can of course be substituted). 2. Spread outsides of bread with softened or melted butter or margarine. 3. Cook in a non-stick skillet on medium heat, turning a few times, until bread is golden brown and peanut butter is melted. 4. Serve with plenty of milk.
Wilted Greens
* ½ to 1 T unsalted butter
* 1 to 2 T olive oil
* 1 T chopped garlic or shallots
* 1 head (3-4 cups of leaves) tat soi or any other dark leafy green, base removed (tear into smaller pieces if using a large leaf plant like chard)
* soy sauce
Rinse greens thoroughly. Melt butter and olive oil in a wok or sauté pan over Medium High heat. Add garlic and sauté until golden. Stir in tat soi and cook - stirring constantly - until lightly wilted. Remove from heat and cover, allowing the greens to steam in the pan for a minute or two.
When ready to serve, toss with about 1T of soy sauce.
