Style of the month: vegetarian

People decide to become a vegetarian for many reasons. Like a decision not to wear fur and leather, the decision not to eat meat/animal products depends on many factors. Some common motivators include the environment, animal rights, and health. You may have different reasons you could try here. Deciding to become vegetarian is an individual decision, but you should always choose to be a healthy vegetarian.

What type of vegetarian are you?

Flexitarian: you avoid animal products most of the time, but occasionally do eat fish or meat Pesci-vegetarian: you avoid meat or poultry but do eat fish, diary and eggs
Lacto-ovo vegetarian: you avoid meat and fish but do eat eggs and dairy. Variations possible (Lacto vegetarian: avoid meat, fish, eggs; do eat dairy. Ovo vegetarian: avoid meat, fish, dairy; do eat eggs)
Vegan: avoid eating any animal protein including honey and gelatin

What to think about?

Carbohydrates, fibre: grains (brown rice, red rice, bulgur, quinoa, amaranth, barley, millet, oats, corn, buckwheat, pasta), bread (rye, wheat, wholegrain, corn), all sorts of fruits and vegetables. Be sure to eat a variety!

Fat: nuts, seeds and nut butters (especially flaxseeds, walnuts), plant oils (especially canola oil, flaxseed oil, nut oils), avocado. Think about your Omega’s!

Protein: legumes (beans, peas, chickpeas and lentils), soy food (tofu, soy milk, edamame and tempeh), nuts and nut butters, whole grains, greens, potatoes, cornBe careful: replace animal protein, don’t just cut it out of your diet.

Zinc: whole grains (refined grains are not sources!), nuts, legumes, soy foods, fortified breakfast cereals.

Iron: iron-fortified foods, dried fruits, soybeans and soy foods, dark green leafy vegetables, beans. Be careful: eat foods rich in vitamin C (citrus fruits, broccoli, tomatoes etc, to increase iron absorption

Calcium: greens and vegetables (broccoli, kale, collard greens, mustard greens, butternut squash), beans (black, white, soybeans, tofu), fortified foods. Be careful! plant foods have less calcium per serving than dairy

Vitamin B12: dairy, nutritional yeast, fortified foods qromel4. Be careful! vitamin B12 is only found in animal products. Vegans must supplement!

Vitamin D: sun! In winter months and in countries with very little sunshine: fortified products, egg yolks.

Iodine: seaweed and iodized salt.

Let’s substitute!

Meat alternatives

• Tofu, tempeh: replace meat in your favorite recipes with this plant-based options. Tofu is great to replace chicken in nuggets and cutlets. Tempeh has a flaky texture and makes wonderful swap-out for fish whether you want breaded “fish” fillets or “crab” cakes. Tempeh meatballs or tacos are also good options to replace beef.

• Mushrooms: try mushrooms (especially Portobello or cremini) for meaty taste. Great in burgers or stroganoff dishes.

• Jackfruit: can stand in for meat in savory dishes. Perfect for barbecue, stir-fries and stews

• Eggplant: has a rich and meaty taste. Try eggplant burgers, eggplant meatballs and noodles

• Lentils: hearty and inexpensive option in variety of colors. Great in burgers, tacos and stews

• Beans and legumes: healthy, filling and great variety. Try in chilis, soups, stews, salads, burgers

• Cauliflower: nice to replace chicken in Asian dishes, pizzas and even Buffalo wings

• Potatoes: don’t think about it as a side dish, try it as a main ingredient in soups, samosas, baked potatoes and even as a dessert

• Beets: choose it for carpaccio, salads, soups or cupcakes

• Nuts: can be used to make vegan “meat” loaf, cheese or burgers