Vegetarian/Vegan Tips

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What are some vegetarian dishes?

Picnic Crostini

Nibble on this tasty, easy-to-tote snack at your next picnic or poolside party.

Ingredients:

8 serving cooking spray (5 one-second sprays), enough to coat baking sheet and bread
10 oz French baguette bread, cut into 24 half-inch-thick slices
6 pieces Marinated Artichoke Hearts, drained
4 medium plum tomatoes, finely chopped
1 Tbsp basil, fresh, chopped
8 medium olive(s), black, chopped
2 Tbsp olive oil

Instructions:

Preheat oven to 325°F. Coat a cookie sheet with cooking spray.

Place bread slices on cookie sheet and lightly coat with cooking spray. Bake until lightly browned and crisp, about 10 minutes. Place bread slices on a wire rack; cool completely.

Meanwhile, in a medium bowl combine artichoke hearts, tomatoes, basil, olives and olive oil; mix well. Spread about 1 tablespoon of artichoke mixture over each bread slice and serve. Yields 2 crostini per serving. (Note: If taking the crostini for a picnic, pack the artichoke mixture and bread slices in separate containers and store the topping in a cooler packed with ice.)

   
What are some seafood dishes?

Poaches Salmon

Salmon fillets (allow 6 ounces per person)
1 carrot, sliced
1 small onion, sliced
1 stalk celery, sliced
2 slices lemon
Several sprigs of parsley
6 bay leaves (Turkish, or 1/2 of a California bay leaf)
Salt to taste
1 cup dry white wine
Juice of a half lemon

1. Cut the salmon fillets into individual portions, if necessary.

2. Place in a large skillet the carrot, onion, sliced celery, lemon, parsley, and bay leaves.

3. Add the fish and cover with cold water. Add salt to taste, and the wine and lemon juice. Bring the mixture to a boil, uncovered.

4. Adjust heat to simmer and let fish cook for 5 minutes.

5. Turn off the heat and leave fish undisturbed for 10 minutes. Then remove it carefully to a serving platter; the salmon will be perfectly done. It is delicious served either hot or cold.

   
Is raw food better than cooked?

Raw Food Diet - Benefits

Many researchers believe cooking food destroys the living enzymes and all the good nutrition in food and may even render the food toxic. It makes sense to try to use as much fresh food as possible. When using fresh foods, practice cleanliness and wise storage for your own safety.

   
How can vegetarian diets provide enough protein?

Protein for Vegetarians

Protein translated loosely: "to come first". As the basic structural unit of the body, protein's necessity in our diet must not be underestimated. The average sized adult who has moderate physical activity needs around 55 to 65 grams of protein per day. This amount will change according to body size and activity. Vegetarians can obtain necessary proteins from oatmeal, soy milk, cooked beans or other legumes, tempeh, tofu, cooked brown rice, cooked quinoa, various nuts or peanut butter.

   
What are some vegetarian dishes?

Papaya Salsa

This tropical salsa makes a great snack while your guests are waiting for that summer barbecue to finish cooking. Serve it with baked tortilla chips or pita bread wedges.

Ingredients

2 large papaya(s), peeled and diced
4 medium kiwifruit, peeled and chopped
1/2 medium sweet red pepper(s), seeded and chopped
1 medium scallion(s), chopped
2 Tbsp cilantro, fresh, chopped
2 Tbsp fresh lime juice
1/8 tsp ground allspice

Instructions

Combine ingredients in a large bowl and mix until well-coated. Cover and refrigerate until ready to serve. Yields about 1/2 cup per serving.

   
Can a vegan or vegetarian diet be healthful?

Is a Vegetarian Diet safe and healthy?

A vegetarian diet has been determined to be manageable and compassionate, but is it safe and healthy? Yes, according to studies by the American Dietetic Association. "Well planned vegetarian diets are healthful, nutritionally adequate and provide health benefits for the prevention and treatment of certain diseases." Scientific data suggests a vegetarian diet can reduce the risk of several diseases such as diabeters, hypertension, coronary artery disease and some types of cancer.

   
What are some vegetarian dishes?

Grilled Portabella Burger

Ingrediants:
4 large Portabella mushrooms
1/2 cup olive oil
1 1/2 oz. balsamic vinegar
1 Tbsp garlic puree
1 Tbsp shallot puree
1/4 tsp Kosher salt (to taste)
1/4 tsp white pepper (to taste)
4 each sesame seed buns
2 cups mesculin salad mix
1 medium red onion, sliced
1 medium vine ripened tomato, sliced
8 stalks asparagus, grilled
4 slices cheddar cheese (if desired)
1 Tbsp dill/shallot mayonnaise (if desired)

Dressing:
1 cup mayonnaise
2 Tbsp shallots, finely chopped
1 bunch chopped fresh dill

Directions:
Combine dressing ingredients. Set aside

Combine vinegar, garlic, shallot, salt and pepper. Slowly whisk in olive oil. Pour over mushroom tops (Do not wash mushrooms. To clean, brush the dirt from the tops). Let mushrooms stand in marinade for 20 minutes to 2 hours.

Grill mushrooms for 2 minutes, then place in a baking dish.

Bake at 375 degrees for 15 to 20 minutes until they are soft and juices have been released. Set aside.

Slice and toast buns. Slice mushrooms and place in bun. Top with Dill/Shallot Mayonnaise and/or Cheddar Cheese. Place one slice of onion and tomato on the mushrooms, a small amount of Mesculin salad mix and 2 asparagus. Drizzle with pan juices from the mushrooms and serve warm.

   
What are some vegetarian dishes?

Hummus

This wonderful bean spread offers all the benefits of a more traditional hummus recipe, but with less olive oil.

The combination of garbanzo beans (also called chickpeas), tahini, lemon juice, cumin and garlic are showstoppers. This is great as a sandwich spread or as a dip with raw vegetables or pita triangles. Keep a batch in your refrigerator all the time, and you'll never be without a nutritious snack or lunch.

5 Cups cooked chickpeas or garbanzos (from three 15-oz cans, drained or 2 cups dried chickpeas, cooked)
1/4 cup Sesame tahini
2 tablespoons cold water
2 tablespoons fresh lemon juice
1/2 teaspoon ground cumin
3-4 cloves garlic, chopped
1 tablespoon extra-virgin olive oil

1. Drain and rinse chickpeas, if using canned.

2. Combine chickpeas with remaining ingredients (except olive oil) in a food processor or blender container. Blend to a rough puree texture adding a little more water if necessary. The mixture should not be totally smooth.

3. Scrape the mixture into a bowl. Stir in the olive oil.

   
What is a good vegan dish?

CORN & BLACK BEAN SALAD

CORN & BLACK BEAN SALAD

This is the perfect dish to bring along for a summer picnic.

Ingredients:

3 cans black beans
3 ears cooked corn cut from the cob (or 1 15 oz. can)
1 clove garlic, minced
1/2 tsp cumin
1/2 cup diced pepper, red or green
2 Tbsp jalapeno chilies, minced
1/4 cup extra virgin olive oil
1/4 cup fresh cilantro, chopped

Directions:
Just mix it all up in a pretty bowl and you're ready to go. To add some extra color and flavor, add a cup of chopped fresh tomato or halved cherry tomatoes.

   
What are some vegetarian dishes?

Dill Cucumber Dip

This refreshing yogurt-based dip is inspired by the Greek spread tzatziki, and pairs well with pita chips or crudités. Its flavor is enhanced the longer it's chilled, so make it a day or so before you want to eat it.

Ingredients:
1 large onion
2/3 cup low-fat plain yogurt
8 oz fat-free cream cheese
1/4 tsp table salt
1/8 tsp black pepper, or to taste
2 tsp dill, fresh, or 1 tsp dried dill weed
2 large cucumber(s), peeled and cut into bite-size cubes

Instructions:

Chop onion in a food processor or blender. Add yogurt, cream cheese, salt, pepper and dill; whir until well combined. Fold in cucumber; chill until ready to serve. Yields about 3 heaping tablespoons per serving.

   
What are some vegetarian dishes?

Sesame Salad Dressing

This salad dressing has some unusual ingredients for an outstanding flavor. The small amount of steamed zucchini gives the dressing some of its texture, and the combination of garlic, lemon juice, and soy gives the dressing its zip. It is great on a salad of Asian or baby greens. Or, try it over steamed asparagus or broccoli.

1/4 cup sesame seeds (buy raw hulled seeds and toast them in a dry pan over medium heat, stirring constantly)
1/4 cup sliced, steamed zucchini
4 tablespoons water
2 tablespoons fresh lemon juice
2 teaspoons soy sauce
2 tablespoons fresh Italian parsley
1 clove garlic, chopped

1. Toast the sesame seeds in a dry nonstick skillet over medium heat, stirring constantly until browned.

2. Combine the sesame seeds and remaining ingredients in a blender container. Blend until smooth.

   
What are some vegetarian dishes?

Grilled Fruit with yogurt dip

This recipe can also be made indoors using a grill pan. To grill other, smaller types of fruit outside, use wooden skewers that have been soaked in water for an hour.

Ingredients:

1/4 cup light brown sugar
1 Tbsp water
1 large banana(s), cut diagonally into 1/2-inch pieces
2 plums, cut in half and pitted
1 cup pineapple, about four rings
2 apricots, cut in half and pitted
1/8 tsp ground cinnamon
1 cup fat-free cherry-vanilla yogurt

Instructions:

Preheat grill. Mix together sugar and water in a small bowl; heat in microwave until sugar dissolves. Brush syrup on fruit.

Place fruit on a clean, medium-hot grill. Grill, basting with syrup occasionally, until slightly soft with markings from the grill, about 3 to 5 minutes. Turn fruit and grill other side until quite soft, about 1 minute more. (Note: Grill time depends on ripeness of fruit. Keep your eye on it and remove each piece as it is done.)

Remove fruit from grill and sprinkle with cinnamon; serve with a small bowl of yogurt for dip. Yields 1/4 of fruit and 1/4 cup of yogurt per serving.

   
What are some vegetarian dishes?

Fettuccine Alfredo

FETTUCCINE ALFREDO

Ingredients:

4 Tbsp butter
1/2 cup heavy cream
8 oz. Fettuccine
6 Tbsp Parmesan cheese
Salt and pepper to taste

Directions:
Melt the butter in a small saucepan over a low heat.

Off the heat, add the cream and the grated parmesan. Put back on the fire to heat the sauce through and melt the cheese. Do not boil. Stir in the salt and pepper.

Cook the fettuccine in plenty of boiling salted water. Drain well.

Combine the noodles and the sauce and leave to stand covered for two minutes before serving.

   
What are some vegetarian dishes?

Pasta with Asparagus lemon Sauce

1 pound fresh, medium thickness asparagus, tough ends trimmed
1 teaspoon finely grated fresh lemon zest
1/4 cup extra-virgin olive oil
1 pound penne, malfade, or preferred shape
1/2 cup grated Parmigiano-Reggiano

Cut asparagus into 1-inch pieces; reserve tips separately. Cook asparagus stems in 5 to 6 quarts boiling water with 2 tablespoons salt until very tender, 6 to 8 minutes. Transfer with a slotted spoon to a colander, reserving cooking water in pot, and rinse under cold water. Drain asparagus well and transfer to a food processor or blender.

Cook asparagus tips in same boiling water until just tender, 3 to 5 minutes. Transfer with slotted spoon to colander, reserving boiling water in pot, and rinse under cold water. Drain tips well.

Puree asparagus stems with zest, oil, and 1/2 cup asparagus cooking water. Transfer sauce to a 4-quart saucepan.

Cook pasta in boiling asparagus cooking water for about three-fourths of the recommended cooking time (very al dente). Reserve 2 cups cooking water and drain pasta.

Add pasta, asparagus tips, and 1/2 cup reserved water to asparagus sauce and cook over high heat, stirring, 3 to 5 minutes, or until pasta is almost al dente and sauce coats pasta. Add more cooking water, 1/4 cup at a time, until sauce coats pasta but is a little loose (the cheese will thicken it slightly).

Stir in Parmigiano-Reggiano and salt and pepper, to taste and cook, stirring, until cheese is melted. Serve immediately.

   
What are some vegetarian dishes?

Grilled Portobello Burger With Basil Mayo

Ingredients

1/4 Cup basil, fresh, chopped
3 Tbsp reduced-calorie mayonnaise
1 Tsp apple cider vinegar
1 pound portobello mushroom caps (about 4 mushrooms)
4 Olive oil cooking spray (5 one-second sprays), or enough to coat mushrooms
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
4 medium mixed-grain hamburger roll(s)
4 piece jarred roasted red peppers (water-packed), drained
4 slices red onion
4 pieces lettuce

Instructions:
Heat grill. In a small bowl, combine basil, mayonnaise and vinegar; set aside.

Lightly coat both sides of mushroom caps with cooking spray; season with salt and pepper.

Grill mushrooms over medium-hot coals, until just soft to the touch, about 6 minutes per side.

To serve, split rolls and toast on grill. Spread a heaping teaspoon of basil mixture on top and bottom halves of rolls. Layer each bottom half with one red pepper, mushroom, onion slice and lettuce leaf; top with remaining half of roll and serve.

   
What are the kinds of Vegetarians?

Vegan

A vegan does not eat any fish, meat, poultry, eggs, dairy products or foods that contain any of these products. They also do not use any non-food items that contain products from animals, including wool from sheep, leather and silk. Vegans often do not eat honey, because bees may be killed while harvesting it.

According to many vegans, it is pronounced VEE-gun. A vegan diet consists of vegetables, grains, beans, nuts, fruits and seeds. This diet tends to be high in fiber and moderate in protein and fat.

A vegan will not use margarine that has casein, a milk product, in it and they do not use shoes that are made from leather. Vegans do not eat white granulated sugar because it is often processed by using char derived from animal bones to whiten the sugar. They also do not use products that are tested on animals, as are many cosmetics.

   
What are the kinds of Vegetarians?

Raw or Living Food Diet

One who follows a raw food diet is a person who for the most part only eats raw foods that are not cooked. One who follows this type of diet believes that cooking changes food in a negative way and makes it less nutritious, diminishing the vitamin and mineral contents of the food. Most people who follow a raw-food diet only eat between 50% to 80% of their food raw. There is some logic to a raw food diet in the fact that cooking food destroys nutrients. But cooking food on the other hand makes foods easier to digest, which often offsets the anti-nutritional factors.

   
What are the kinds of Vegetarians?

Fruitarian

A fruitarian is a person who only eats fruits and vegetables that are actually classified as fruits such as avocados, nuts, seeds, eggplant, zucchini and tomatoes.

   
What are the kinds of Vegetarians?

Macrobiotics

A macrobiotic diet is mainly vegetarian, but macrobiotic diets often include seafood. In this diet all other meat products are excluded, as are eggs and dairy products. They also do not eat "nightshade vegetables" (potato, pepper and eggplant), refined sugar and tropical fruits. This diet contains many foods found in Asian countries such as miso soup, root vegetables (daikon and lotus) and sea vegetables (seaweed, kelp, arame).

It emphasizes eating locally grown foods that are in season. Meals consist of 50% to 60% grains, 25% locally grown produce, and the rest of the diet mainly consists of beans and soups. In lesser amounts fruits, nuts and seeds are eaten.

This diet is based on the Chinese principles of yin and yang. Some people follow this diet as a philosophy of life and others follow it for health reasons.

   
What are the kinds of Vegetarians?

Vegan

A vegan does not eat any fish, meat, poultry, eggs, dairy products or foods that contain any of these products. They also do not use any non-food items that contain products from animals, including wool from sheep, leather and silk. Vegans often do not eat honey, because bees may be killed while harvesting it.

According to many vegans, it is pronounced VEE-gun. A vegan diet consists of vegetables, grains, beans, nuts, fruits and seeds. This diet tends to be high in fiber and moderate in protein and fat.
A vegan will not use margarine that has casein, a milk product, in it and they do not use shoes that are made from leather. Vegans do not eat white granulated sugar because it is often processed by using char derived from animal bones to whiten the sugar. They also do not use products that are tested on animals, as are many cosmetics.

   
What are the kinds of Vegetarians?

Lacto Vegetarian

A lacto vegetarian does not eat meat, fish, poultry or eggs, but includes dairy products in their diet. They will eat milk, ice cream (that does not include eggs), yogurt and cheese. They would avoid ice creams, baked goods, pancakes and veggie burgers that contain eggs.

   
What are the kinds of Vegetarians?

Lacto Ovo Vegetarian

A Lacto Ovo Vegetarian does NOT eat meat, fish or poultry, but eats eggs and milk. They eat eggs and products made with eggs in them, yogurt, cheese, milk and ice creams.

   
What are some vegetarian dishes?

Creamy Salad Dressing

This delicious soy-based dressing can stand head-to-head with everyone's favorite: Ranch dressing. Look for silken tofu in shelf-stable cardboard containers. It has a different texture than regular tofu and is good for dressings and desserts. This dressing is good on a tossed green salad (remember to pick dark green salad greens), but equally at home on a baked potato or as a dip for raw vegetables. Add a bit of fragrant bleu cheese if you like.

6 ounces silken tofu (or soft tofu, drained)
2 tablespoons fresh lemon juice
1 tablespoon expeller-pressed canola oil
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon chopped fresh Italian parsley
1 clove garlic, chopped
1 1/2 tablespoons cider vinegar

Combine all ingredients in a blender container. Blend until well mixed.

   
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