If you’ve been a vegetarian for any length of time, and you have kids of your own, then you may already have thought about getting them onto a vegetarian diet as well. Not only would it make your life easier in terms of preparing meals, but you may also believe a vegetarian diet would be a better, healthier option for your kids.
Interestingly enough, many children go through a vegetarian phase irrespective of whether or not their parents are vegetarians. When they go through this stage they tend to reject almost all types of meat, and this often results in parents becoming concerned about the child’s nutritional intake, particularly if the child isn’t eating enough other healthy foods.
Whatever the case may be, you may be wondering if a vegetarian diet is a sustainable, healthy choice for your child. Or, perhaps you have heard that a vegetarian diet could potentially stunt the growth of your child.
These concerns probably prevented you from putting your child on a vegetarian diet up to this point.
First and foremost, the concerns you have are certainly legitimate, bearing in mind that a poorly planned vegetarian diet can lead to serious long term and short term problems in children. This is essentially because they can be deprived of several vitamins and minerals.
If you have not done sufficient research and are not well-prepared for the task of putting your child on a vegetarian diet, then you probably should not. However, if you’ve done your research and are aware of the kind of nutrients that vegetarian diets lack, then you know that these problems can easily be over-come with some meal planning.
Even though you may have a few concerns regarding a vegetarian diet, you probably also know that it has the potential to improve your children’s health. A vegetarian diet also helps to limit exposure to meat and other animal products which are loaded with preservatives, and which have been linked to hormone problems.
In order to start your children on a vegetarian diet, your meal planning needs to ensure their meals to include enough of the following:
1) Protein – Always make sure your children are taking in a sufficient amount of protein. You can achieve this by including plenty of nuts and soybeans for example.
2) Calcium – ensure that your child is getting enough calcium in his diet by including lots of green leafy vegetables to his diet.
3) Iron – If there’s any chance their diet is lacking iron, you can rectify the problem by increasing the amount of beans, soybeans, and cereals they usually consume.
4) Zinc – zinc intake can be enhanced by increasing the amount of nuts, mushrooms, and peanut butter in their diet.
Providing you focus on compensating for the above mentioned deficiencies, your children can be put on a vegetarian diet, and you certainly won’t have any reason to be concerned about their health.
Tap into Charles Carr’s extensive culinary experience as a home cook, and what he has learn from a few master chefs by getting free access to his vegetarian guide. Also, here’s a free special report Master Chef Secrets on how you can save a ton of money on your cooking equipment.
Filed under Vegetarian Recipes by on Aug 27th, 2010. Comment. 
Probably one of the most perplexing thoughts a person has when they transition to vegetarianism is keeping their diet filled with a plethora of fun, diverse, and nutrient-dense foods. It can sometimes feel like you’re cutting many options out since you are no longer consuming meat, andit may seem you are losing even more options if you have also decided to cut dairy and eggs from your diet as well. With a little creativity, planning, and forethought, you may be surprised how much variety you can achieve with your new vegetarian diet – perhaps even more than your meat-eating days!
There are a few simple substitutions you can experiment with and use as substitutions in your favorite meat recipes. Tempeh, which is cultured soybeans with a chewy texture; tofu (freezing and then thawing gives tofu a meaty texture; the tofu will turn slightly off white in color); and wheat gluten or seitan (made from wheat and has the texture of meat; available in health food or Oriental stores) are all great items to start with.
Milk and other dairy products will also be easily replaced with vegetarian-friendly items. Try soy milk, soy margarine, and soy yogurts, which can be found in health food or Oriental food stores. You can also make nut milks by blending nuts with water and straining, or rice milks by blending cooked rice with water.
A good way to introduce beans to the diet is to use them instead of meat in favorite dishes, like casseroles and chili. Because of their many health benefits, beans should be eaten often. Some great examples are chickpeas, split peas, haricot, lentils (red, green or brown), and kidney beans.
Many seeds and nuts are available both in and out of the shell, whole, halved, sliced, chopped, raw, or roasted. Cashews, peanuts, walnuts, almonds are some easy-to-find favorites. Sunflower and sesame seeds are excellent choices for spicing up salads and other vegetable dishes.
And do not worry that you’ll have to give up your favorite Mexican, Italian, or other favorite dishes now that you’re vegetarian. Many of them can still be enjoyed and only require slight variations. Some popular and easily convertible dishes include: pasta with tomato sauce, bean burritos, tacos, tostadas, pizza, baked potatoes, vegetable soups, whole grain bread and muffins, sandwiches, macaroni, stir-fry, all types of salad, veggie burgers with French fries, beans and rice, bagels, breakfast cereals, pancakes, and waffles just to name a few. The freezer sections of most big grocery stores carry an assortment of vegetarian convenience foods such as veggie bacon, burgers, and breakfast sausages.
So get in the kitchen and let your creativity lead the way! You will probably be amazed just how much more variety your diet will have as a result.
Want to find out more about for vegetarian meals recipes, then visit http://www.vegetarianismguide.net/ on how to choose the best vegetarian meal ideas for your health.
Filed under Vegetarian Recipes by on Aug 16th, 2010. Comment.
If you have made the commitment to becoming vegetarian yet finding it hard to make the transition in your diet and your lifestyle, here is some suggestions on how to make the switch a smoother ride.
Start out with committing to be a vegetarian for three days per week for the first couple of weeks. Start substituting ingredients in your favorite dishes to be truly meatless. Throw in mushrooms to that marinara sauce to take the place of meatballs, or try some textured vegetable protein (TVP) in that lasagna recipe. Making simple replacements in your tried and true recipes can inspire you to stay on the vegetarian track once you see how delicious they can be.
Next, commit to 5 days per week for the next two weeks. Study the natural foods aisle at your local grocer, or try to introduce yourself to the local health foods store. Treat yourself to some new vegetarian products and try them in your next meal. The internet can be a great source of vegetarian recipes. And don’t limit yourself to being vegetarian only at home; most all restaurants offer delicious vegetarian entrees, so be sure to try them. You may also find inspiration for your home cooking by doing so.
Now all that is left to do is add two more days on your week, and you will be a converted vegetarian all week long! After all, you have been doing it for a month now; you have become a seasoned rookie in the game. Take pride in your accomplishments, because not only have you made positive changes in your lifestyle and eating habits, but for the environment and animals as well.
Remember it’s not about being perfect every animal-positive change you make it your diet has a great effect. By rewarding yourself for each vegetarian choice you make, and you’ll be motivated to continue in the right direction.
Want to find out more about for vegetarianism, then visit http://www.speakinginpublic.org/ on how to choose the best vegetarian diet plans for your health.
Filed under Vegetarian Recipes by on Aug 16th, 2010. Comment.
In our Western society, a common nutritional belief is that meat and animal products must be consumed in order to maintain a well-balanced, muscle-building healthy diet.
In most cases, if someone dares to stray away from this line of thinking, they’re immediately branded as being some sort of a hippie, or just downright weird.
Fortunately however, more and more people are starting to discover the many health benefits to be had from eating a vegetarian diet. On top of that, many doctors and other health professionals have begun prescribing vegetarian meals to people who are suffering from certain conditions.
Although vegetarianism may seem like a modern fad, in reality, its health benefits have been known for centuries in many cultures world-wide. India and many Asian countries make up the largest percentage of the world’s vegetarians, both for health and spiritual reasons. One group of people, the Hunza — who live near the Himalayan Mountains — have an exclusively vegetarian diet. Members of their community reportedly often live to be over 100 years old.
According to the American Dietetic Association, A vegetarian diet includes a number of benefits. These include: 1) reduced cholesterol; 2) reduced levels of saturated fat; 3) enhanced levels of important minerals and antioxidant vitamins; 4) lower body fat; 5) lower risk of heart disease; 6) lower blood pressure; 7) lower risk of type-2 diabetes; and 
lower instances of several cancers.
Obesity, one of the major health concerns in this country, can be addressed with a vegetarian diet, one that eliminates excess protein and animal fat consumption, and increases fiber in the form of fruits, vegetables and whole grains. Those who consume a vegetarian diet maintain a lower body mass index (BMI), which significantly aids in the treatment and management of other chronic illnesses such as cardiovascular disease, hypertension and diabetes.
One of the biggest reasons for many people being hesitant to adopt a vegetarian diet is because they are concerned that their body won’t be getting a sufficient amount of protein. While this may be a perfectly valid concern, one also needs to bear in mind that a balanced vegetarian diet provides your body with all the protein it needs.
In fact, meat-based diets typically provide excess protein, which may actually be harmful. A leading gerontological journal reports that too much protein can cause a person to lose about 30% of their kidney function by the time they become elderly. It can also cause systemic acidity, which the body attempts to counter by pulling calcium out of the bones. This can, unfortunately, lead to osteoporosis.
Switching to a vegetarian diet doesn’t mean your meals will only consist of celery sticks, apples and nuts. After all, thousands of people eat vegetarian meals in a number of combinations. These would include, but are not limited to:
Lacto vegetarians, who do not eat meat or eggs, but do eat dairy products such as milk and cheese.
Lacto-ovo vegetarians do not eat meat, but will eat dairy products and eggs.
Ovo vegetarians do not eat meat or dairy products, but will eat eggs.
Vegans do not eat meat, dairy products, eggs, or any animal products at all.
Now more than ever before, there are a growing number of health organizations endorsing the benefits to be had by changing to a vegetarian diet, or at least one which contains primarily plant based foods.
Also, the number of restaurants and supermarkets that provide vegetarian meals and products has grown exponentially in recent times.
Research and information exists out there on the internet, as well as through medical providers and vegetarian organizations.
The truth of the matter is; a vegetarian diet is perfectly healthy for you, and in fact, it may even end up saving your life one day.
Tap into Charles Carr’s extensive cooking experience as a home cook, and what he has learn from a few master chefs by getting free access to his vegetarian guide. Also, here’s a free limited report Master Chef Secrets on how you can save a ton of money on your culinary equipment.
Filed under Vegetarian Recipes by on Jul 28th, 2010. Comment.
Healthy options inspired by vegetarian cooking are often the most important consideration for those who are convinced that amino acids and the types of protein common in the fleshy foods we eat from animals are unnecessary, possibly detrimental to our wellbeing.
There is no universal agreement about which foods from the plant kingdom (and which cooking methods) are most suitable for a vegetarian to consume. There are some who have allergies and cannot eat meat products. They have little or no choice other than to follow a prescribed diet based upon vegetarian cooking to ensure their good health.
Others may choose to follow a meat-free regime for a variety of reasons which are based on the individual’s religious principles or other lifestyle choices. A common example would be someone who has decided that breeding animals for the express purpose of killing and eating them is ethically wrong, and chooses instead to eat only vegetables: some would define this as Vegan rather than Vegetarian.
Every religion considers Life to be something sacred: this is expressed in one way or another in all forms of prayer. Buddhism is almost synonymous with pacifism, and as a consequence many practitioners opt for a simple vegetarian existence.
We can enjoy many vegetables as soon as they have been dug up, or cut down. These are generally defined as salad vegetables, and usually need nothing more than the soil washed away, sometimes followed by peeling off a thin outer layer.
Vegetables with a more solid consistency, such as potatoes and other root vegetables, cannot be enjoyed in a raw state and must therefore be cooked. Stewed, steamed and baked recipes are the most popular: a purist might not wish to fry or roast vegetables as there is a possibility that the oil used for this method of cooking could potentially come at least in part from animal sources.
With this in mind, it can be stated with confidence that the chapter which helps the cook to select the best from a wide range of special sauces to pour over the meal is arguably the most significant section of any Vegetarian Cooking handbook.
Discover how to cook vegetarian meals the easy way. Discover the tips and techniques to becoming a vegetarian and cooking healthy and delicious vegetarian. Check out the best vegetarian cookbooks containing an abundance of delicious recipes sure to please the whole family. For some mouth-watering recipes, visit Delicious Vegetarian Recipes.
Filed under Vegetarian Recipes by on Jul 16th, 2010. Comment.
Kosharee is a very healthy Egyptian dish. It’s 100% vegetarian and very tasty. A mixture of lentils and rice, you’ll definitely love this dish. Oh, did I mention that it’s made of cheap ingredients?
Rice And Lentils Ingredients:
1 1/2 cup rice
1 cup brown lentils
1 big onion finely chopped
oil and salt for taste
paprika and spices of your choice (optional)
1 Maggie cube (optional)
Macaroni Ingredients:
1/2 packet macaroni
3 tablespoons tomato sauce
water sufficient for boiling the macaroni
oil
salt
Tomato Sauce Ingredients:
3 big tomatoes beaten in the blender with little water
3 tablespoons preserved tomato sauce
5 cloves chopped garlic
4 big tablespoons vinegar
1 glass of water
3 tablespoons oil
salt for taste
Kamounnia Sauce Ingredients:
4 cloves garlic chopped
1/4 glass of water
1 tablespoon cumin powder
2 tablespoons vinegar
oil
salt for taste
Onion Slices Ingredients:
1 large onion thinly sliced
shallow oil for frying
Rice And Lentils Method:
1. Clean, wash and soak the rice in water for an hour and then drain well. Clean and wash the brown lentils then boil them until nearly tender. Keep aside and don’t throw lentil boiling water. Fry the onions that are finely chopped in little oil. Add the paprika and spices of your choice. Add the rice that was washed and drained well. Add the semi-boiled lentils and stir slowly, then add the lentil water, one Maggie cube and salt. Water should only cover the rice and lentils. Wait until you see water bubbles, then cover well and cook on very low heat for 1/2 hour. Keep aside.
2. Macaroni Method:
Boil the Macaroni with 1 tablespoon oil and salt. Drain well and keep aside.
3. Tomato Sauce Method:
Stir garlic in oil for 2 min., then add the tomato juice, water, preserved tomato sauce, salt and vinegar. Cook on medium heat for 1/2 an hour and add water if needed. Don’t add water after 1/2 an hour and leave it until the sauce thickens. Keep aside. You can use part of this sauce to put on the macaroni.
4. Kammounia Method:
Stir garlic with cumin powder in oil for 3 min. Add 1/4 cup of water and let it boil for 10 min on medium heat. Add vinegar and salt according to taste. Keep aside
5. Onion Slices Method:
Cut onions into thin slices and shallow fry them until they become dark brown. Keep aside.
6. Preparing one Kosharee plate: In a dish put the lentils and rice first. Then the macaroni and finally the brown onion slices. Serve with tomato and Kammounia sauce.
Note: Sometimes Kosharee rice is cooked separately from the lentils but I prefer this method. Also, you might add some boiled chickpeas.
Visit our blog and subscribe for FREE to receive an article and a recipe alternatively every week
Filed under Vegetarian Recipes by on Jul 14th, 2010. Comment.
Give me 10 minutes and I’ll provide you 1 very good reason to become vegetarian.
While fish can serve as the major dietary way to obtain the long-chain omega-3s eicosapentaenoic acid and docosahexaenoic acid, which were shown to be essential in supporting brain health, low intake of eicosapentaenoic acid and docosahexaenoic acid in vegetarians won’t adversely affect mood, as reported by a new research (Nutr J. 2010;9:26. DOI:10.1186/1475-2891-9-26).
A research team from Arizona State University conducted a cross-sectional study that compares the mood of vegetarians who never eat fish with the mood of healthy omnivorous adults.
An overall total of 138 healthy Seventh Day Adventist adults living in Arizona and California (64 vegetarians and 79 non-vegetarians) were enrolled in the study and completed a health history questionnaire, food frequency questionnaire and 2 psychometric tests, the Depression Anxiety Stress Scale and also the Profile of Mood States..
Vegetarians had significantly lower mean intakes of eicosapentaenoic acid, docosahexaenoic acid and also the omega-6 arachidonic acid; they had higher intakes of the omega-3 alpha-linolenic acid and the omega-6 linoleic acid.
“Seed oils are the richest sources of linolenic acid, notably those of rapeseed (canola), soybeans, walnuts, flaxseed (Linseed oil), clary sage seeds, perilla, chia, and hemp.”
However, the vegetarians also reported even less negative emotion than omnivores in both psychometric tests. Mean total psychometric scores were positively linked to the mean intakes of eicosapentaenoic acid, docosahexaenoic acid and arachidonic acid , and inversely associated with alpha-linolenic acid and linolenic acid intake.
The study team noted there is also the possibility that vegetarians may make better dietary choices and may generally be healthier and happier.
If you want to try it out, here’s a good example of vegetarian recipe based on Italian cuisine
Italian Spaghetti with Zucchini
Ingredients:
* 17 oz. Spaghetti
* 24 oz. Of thin sliced zucchini
* 1 / 2 cup walnuts oil
* Some basil leaves
* 2 tablespoons of yeast flakes
* Salt and pepper
In a large skillet heat the oil and when hot, add garlic and zucchini. Raise heat and stir often to finish their cooking. They should be golden and crispy outside and tender inside. Cook the pasta, drain and sauté in pan with zucchini, basil and yeast. Serve immediately.
Zucchini contain fewer calories and possess no fat. But they are a good source of potassium, vitamin e, ascorbic acid, folate, lutein and zeaxanthin.
Most of these nutrients are very sensitive to heat and to enjoy their full benefits you need to look for a quick solution to cook or even eat raw in salads.
From the therapeutic point of view, zucchini have laxative, refreshing, anti-inflammatory, diuretic and detoxifying action.
About the Author – Louise Infante writes for the sample vegetarian menu blog , her personal hobby blog focused entirely on vegetarian cooking tips to help individuals live better.
Filed under Vegetarian Eating, Vegetarian Recipes by on Jul 9th, 2010. Comment.
