Take the Veggie Challenge!
Are you vegetarian, know someone dieting who is vegetarian or thinking of going “veggie?” A vegetarian lifestyle can be healthy and help you lose weight but its not a solution for you if you don’t know how to plan properly or skimp on balance. Let’s take a look at how to incorporate more vegetarian meals into your diet.
Whether you want to try going meatless a few times a week or are already a vegetarian, here are some tips to help you add more veggie to your routine:
• Think of vegetarian recipes you already enjoy and plan them into your week. You’ll find plenty of choices in your meal plans.
• Try a vegetarian entrée the next time you are dining out. Chinese, Japanese, Thai and Indian restaurants are a great place to start. Or, visit your local natural food store or restaurant – you’ll be amazed by the menu choices!
• Browse the vegetarian recipes online! There is something for everyone!
• Buy a vegetarian cookbook or magazine and sample a few recipes.
• Substitute plant-based protein in place of meat in your favorite recipes.
Plant based protein ideas – while vegetarian diets certainly have their benefits, its important that they be balanced. Protein needs are easy to meet, but protein may be skimped on. Try the following easy swaps and add more vegetarian protein to your diet. And, don’t forget to pay special attention to meeting iron, zinc, calcium and B12 needs.
• Pinto bean and black bean chili with veggies instead of meat chili.
• Tofu stir-fry instead of chicken stir-fry.
• Meatless crumbles in your tacos (such as Boca) instead of ground beef.
• Garbanzo beans and cottage cheese on your salad.
• Fortified vanilla soy milk in your cereal instead of regular milk.
• Order a veggie burger the next time you are out instead of a hamburger.
• Serve your kids vegetarian hot dogs or corn dogs (try Morningstar)! Chances are they won’t know the difference!
• Try a hummus sandwich or peanut butter sandwich.
• How about a bean burrito?!
• Leave the meat off the pizza and ask for extra veggies.
• Check out the natural food section in your grocery store and try a convenient vegetarian-based frozen entrée.
Eggless Salad
Not only is tofu an excellent source of protein, it is also quite versatile. This recipe uses tofu as a sub for eggs in egg salad. Try this healthy and tasty sub stuffed in a pita, on top of a bed of lettuce or between toasted sprouted bread with veggie fixings.
1 pound firm tofu, drained
1 teaspoon soy sauce
1/2 cup diced celery
1/2 cup sliced green onion
1/4 cup shredded carrot
1-2 teaspoons curry powder
2 teaspoons Dijon mustard
2 teaspoons light mayo or plain yogurt
10 slices whole grain sprouted bread
Cucumber slices
Red leaf lettuce leaves
Tomato slices
Combine first 8 ingredients in a bowl; beat at medium speed of a mixer until combined (mixture will not be smooth). Spread 2/3 cup tofu mixture evenly over 1 bread slice; top with cucumber slices, lettuce, tomato slices and 1 bread slice. Repeat procedure with remaining ingredients.
Servings: 5 sandwiches
Nutrition Info: 242 calories, 14 g protein, 38 g carbs, 6 g fat, 1 g saturated fat, 765 mg sodium, 6 g fiber.
For Healthy Recipes or Help Transitioning:
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
