From: "Henry Grabowski" To: "Susan Grabowski" Subject: Smart Start Vegetarian Starter Class Date sent: Fri, 4 Sep 1998 08:40:44 -0400 Smart Start® Vegetarian Starter Class Veggies, what's it all about? ------------------------------------------------------- ----------------- The 3-Step Way To Go Vegetarian If you are making the switch to a vegetarian diet for its health benefits, you'll be pleased to find that there is a wonderful additional benefit to vegetarian eating: it's delicious and fun to explore new foods. A vegetarian meal can be as familiar as spaghetti with marinara sauce, as comforting as a bowl of rich, creamy carrot soup, or exotic like Caribbean black beans with marinated tomatoes. The switch to a vegetarian diet is easier than you might think. Most people, whether vegetarians or meat-eaters, typically use a limited variety of recipes; the average family eats only eight or nine different dinners repeatedly. You can use a simple, three step method to come up with nine vegetarian dinner menus that you enjoy and can prepare easily. •First, think of three vegetarian meals that you are already enjoy. Common ones are vegetable stir-fry, vegetable soup, or pasta primavera. •Second, think of three recipes that you prepare regularly that can easily be adapted to a vegetarian menu. For example, a favorite chili recipe can be made with all of the same ingredients; just replace the meat with beans or texturized vegetable protein. Substitute bean burritos (using canned vegetarian refried beans) instead of beef burritos. Many soups, stews and casseroles can be made into vegetarian dishes with a few simple changes. •Finally, check out some vegetarian cookbooks from the library and experiment with recipes for a week or so until you find three that are delicious and easy to make. Just like that, with minimal changes to your menus, you will have nine vegetarian dinners. *After that, coming up with vegetarian options for breakfast and lunch is easy. Try muffins with fruit spread, cholesterol-free French toast, or cereal for breakfasts. Sandwiches, with spreads like hummus or white beans pate with lemon and garlic, pasta salads, or even dinner leftovers make great lunches. ------------------------------------------------------- ----------------- Tips for Making the Switch to a Vegetarian Diet Convenience foods cut cooking time. Natural food stores stock a huge array of instant soups and main-dish convenience items. Regular supermarkets also carry many fast food vegetarian foods. Many canned soups, such as minestrone, black bean, or vegetarian vegetable, are vegetarian. Flavored rice mixes, like curried rice of Rice-a-Roni, can be stretched into an entree with a can of beans. Or try vegetarian baked beans, refried beans, sloppy joe sauce, and meatless spaghetti. Ask for it! Even restaurants that don't offer vegetarian entrees can usually whip up a meatless pasta or vegetable plate if you ask. If attending a catered affair, as the waiter before you are served and ask him or her to remove the chicken breast from your plate and slip on an extra baked potato. Airlines offer vegetarian meals if you ask in advance; ask your travel agent to order you one, or call the airline reservations number. Order your next pizza without the cheese but with a mountain of vegetable toppings. Find vegetarian cookbooks at you local library or bookstore and have fun experimenting with new foods and recipes. The best bets for finding vegetarian food when dining out are international restaurants. Italian, Chinese, Mexican and Indian restaurants all offer a wide variety of vegetarian dishes. Texturized vegetable protein (TVP) is fat-free, has a texture like ground beef, and is wonderful in tacos, chili, and sloppy joes. Look for it in natural food stores. Summer barbecues are healthy and fun with meatless hot dogs and burgers. Or, for a real change of pace, grill thick slices of marinated vegetables like eggplant, zucchini, or tomatoes. Checkout ethnic groceries for special vegetarian foods. Middle-Eastern delis offer stuffed grape leaves, falafel, and eggplant spreads. Italian markets are a wonderful place to find hearty homemade breads, sun-dried tomatoes, and fresh pasta. Indian and Asian markets offer many vegetarian delicacies, also. The simplest dishes are often the most satisfying. Brown rice, gently seasoned with herbs and lemon and sprinkled with chopped nuts or sunflower seeds, is a perfect dish. Add variety to your diet with ease by preparing familiar foods in interesting new ways. Cook rice in a mixture of water and apple juice. Toss broccoli with raisins, sprinkle sunflower seeds or chopped almonds on vegetables. Simmer carrots, turnips, cabbage, parsnips in orange juice. When traveling, pack plenty of vegetarian snacks like instant soups, fresh fruit, raw vegetables, trail mix, granola bars, and homemade oatmeal cookies. Fill a cooler with sandwiches and individual containers of juice and soymilk. >From the Vegetarian Starter Kit by the Physicians >Committee for Responsible Medicine. Copyright© 1993 by PCRM. http://www.veggiepower.ca/vegstart.htm