Tips for Vegetarian Health

Most of these tips really apply to everyone, not just vegetarians. They may seem trite, but they are tried and true and you will notice the difference in your health and energy levels.

• Eat a dark green vegetable (broccoli, spinach, kale, collard greens) at least three times a week. These nutritional powerhouses are packed full of vitamins such as calcium and iron. On the run or hate spinach? Try drinking your greens. I recommend Naked Juice's Green Machine-its made with fruit juice as well as greens, so it tastes better than others.
• Take a vitamin supplement that contains B12 or include nutritional yeast in your diet regularly, especially if you're vegan or mostly vegan.
• Water water water! It's been said over and over again for a reason-because its true! Most people don't drink nearly enough. Bring a water bottle with you wherever you go and invest in a simple filter for your home. Water is especially important when adjusting to a new way of eating, as it will help curb any cravings you may experience.
• Make it a goal to eat at least one piece of raw fruit or a handful of raw vegetables every dayI try to eat an apple first thing in the morning to get it out of the way.
• Reduce your refined sugar intake. I've got as much of a sweet tooth as anybody, but I try to keep it under control by using such sugar replacers as brown rice syrup, stevia and agave nectar whenever possible (such as in coffee and tea) and indulging in the refined stuff only occasionally.
• Keep your favorite salad dressings on hand. I find that I'm much more likely to eat my greens or some raw veggies when my favorite salad dressings are in the fridge. A little variety is great too--I try to keep at least two kinds, either store bought or homemade on hand at all times. Some of my favorites are homemade goddess dressing, Thai peanut sauce from my local Asian grocer and rasberry vinaigrette. A vegan ranch dressing was helpful as well when I was trying to wean myself off dairy.
• Eat the rainbow! Fruits and vegetables all contain different nutrients. A simple way to remember to eat a range of vitamins and minerals is to vary the colors of the vegetables you eat. Of course, greens are always good, but try eating a rainbow of tomatoes, yellow squash and purple cabbage!

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Another HUGE celeb goes vegetarian!

And by huge, I mean GIANT! I may be showing my age here a bit, but if you ever cried at The Green Mile, you'll love knowing that it's star, Michael Clarke Duncan (also of The Green Lantern and Talladega Nights), has not only gone meat-free, but he's also using his celeb status to encourage others, men in particular, to take control of their health by going vegetarian. What's not to love about this story?

Michael Clarke Duncan gave Peta an interview here, where he talks about his own reasons to go vegetarian, how he made the switch, and how great he feels. I don't know about you men, but I think the ladies can agree that we're all truly inspired!

Link: Michael Clark Duncan: "I am a vegetarian."

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Subway's new vegetarian falafel sandwich

Having lived in both Chicago and San Francisco, I can't really complain about lack of vegan food options, though having gone vegetarian over two decades ago, I can say that I've seen a lot of changes. But not everyone lives in the big city, and even for those that do, options can be limited while traveling. However we may feel about large corporations versus small independent businesses, there's no doubt that large chain restaurants have a lot of bargaining power.

First there was the Burger King Veggie Burger. Then KFC Canada introduced the vegetarian chicken sandwich. Now, Subway in Canada (BC and Alberta only, for now) is offering a vegan falafel option. How great is that? The vegan falafel has long been on the menu in Chicago, and is specifically marketed towards vegetarians.

I've long dreamt of the day that Subway offers vegan mayonnaise and soy cheese (really, how hard can it be?), so maybe that dream is just a little bit closer to reality today. And all I have to do is move to Canada.

Canadians (or travelers!), have you tried the vegan falafel patty at Subway? What do you think? Ask them to send us Yanks some, will ya?

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If we all go vegetarian, won't the planet become overrun with uneaten cows?

How many times have you heard this? "If everyone goes vegetarian, the cows/pigs/chicken/insert food culturally-appropriate food animal of choice will overrun the world. What will we do with them?" It's like some sort of South Park episode gone horribly wrong. Most of the time, when I hear this question, people are being facetious or just trying to poke the local vegetarian for fun. Every once in a while, however, in an apparent demonstration of the collective failure of our public school system, people seem to be genuine. Grown adults, even. Well, next time someone asks you this, here's what to say.

There's lots more crazy ideas out there when it comes to the shocking ideas (gasp!) that some people don't want to eat dead animals. Here's a few more silly vegetarian myths. Heard plenty of your own crazy myths? You can also submit your own, if you have a favorite!

See also: More silly (and not so silly!) questions about vegetarianism

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Vegetarian Macaroni and Cheese

Macaroni and cheese is one of my favorite high-carb comfort foods. You're never too old to love mac n' cheese, right? Try this California-inspired mac and cheese recipe with creamy avocados. There's only one word for this: Yum. Capital Y.

Vegetarian Macaroni and Cheese with Avocados. Recipe courtesy of Avocados from Mexico

Ingredients:

• 1 pound elbow pasta
• 1-1/2 cups skim milk
• 3 small garlic cloves
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon chili powder
• 1cup flat leaf parsley leaves
• 2 ripe avocados, diced and divided
• 5 ounces reduced fat sharp cheddar cheese, cut in 1/2 inch cubes
• 1 tablespoon lime juice
• 1/2 cup chopped chives

Preparation:

In large sauce pot, cook pasta in salted water according to package directions.

Meanwhile, in a small saucepan, combine milk, garlic, nutmeg and chili powder. Bring to a boil; reduce heat; simmer for 5 minutes.

When pasta is almost cooked, place the parsley leaves, 1-1/2 cups of the diced avocado, the cheese, lime juice and hot milk with garlic cloves in blender and whirl until smooth.

Drain pasta and return to sauce pot.

Pour cheese sauce over pasta; toss to combine. Add chives and remaining 1/2 cup diced avocado; toss gently.

Makes eight servings.

Nutritional information:
Per Serving: 365 calories, 15 grams protein, 12 grams fat, 49 grams carbohydrate

See also: Avocado nutritional information

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Homemade vegetarian baked beans

If you like store-bought baked beans, you're going to love them when they're homemade stovetop. Try this classic vegetarian Boston-style baked beans recipe, with molasses, tomato paste and mustard or this pineapple baked beans recipe made with canned beans, a homemade sauce, and kid-approved pineapple dices. Homemade vegetarian baked beans are a great addition to a picnic, vegetarian barbecue or potluck, as they're easy to make in large quantities and everybody loves sweet vegetarian baked beans, even kids! If you'd like to try some more vegetarian baked beans, here's a few recipes to try:

• Baked Beans in the Crockpot
• Baked Beans with Barley
• Apple Curry Vegetarian Baked Beans
• Maple Crockpot Vegetarian Baked Beans

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Vegetarian Cashew Gravy Recipe

Vegetarian Cashew Gravy Recipe

Ingredients:

• 2 cups water
• 1/2 cup cashews
• 2 tbsp cornstarch
• 2 tbsp onion powder
• 1/2 tsp salt

Preparation:

Place all the ingredients in a blender and liquify.

In a medium saucepan over medium heat, heat the gravy, stirring constantly, until thick.

Add more water if the gravy becomes too thick.

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Rice and dhal: Indian vegetarian staples

Rice and dhal - spicy cooked lentils - is a staple of Indian vegetarian food. The lentils are slow cooked with plenty of spices, giving them a rich Indian flavor. Rice and dhal also makes for an economical choice if you're trying to make your food dollar stretch as far as possible! But even better than being cheap, low-fat and healthy is the fabulous smells that will fill your kitchen when you use so many spices. So, heat up some rice and dhal, close your eyes, and imagine you're in India!

Easy Vegetarian Dhal (Dal) Recipes:

• Yellow Split Pea Dhal
• Easy Crockpot Curried Rice and Dhal
• Red Kidney bean Vegetarian Dhal
• More Vegetarian Indian Food Recipes
• See also: Types of Dhal

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Update! Vegetarian ideas for Lent

Last week, I wrote about a forum post from someone wondering what vegetarians and vegans do for Lent, when some Christian faiths ask followers to stop eating meat or other animal foods for a period. An interesting question, I thought, and apparently so did you!

Nearly fifty people wrote in with ideas or tips for vegetarians and vegans during Lent, and there's quite a few interesting ideas. Besides the Lent thread, there's been quite a bit of discussion in the forum regarding vegetarian nutrition guides. Browse on over and offer your opinion!

From the forum: What do vegetarians and vegans do for Lent?

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Vegetarian Baked Beans

Vegetarian baked beans are an excellent choice when cooking for a large group of people as its very easy and inexpensive to make a large batch of baked beans, especially crockpot baked beans. Vegetarian baked beans are low in fat, cholesterol-free and high in healthy fiber and protein! This vegetarian baked beans recipe is very easy to prepare in your crockpot or slow cooker.

Ingredients:

• 1 pound navy beans or Great Northern beans
• water
• 1/2 cup molasses
• 3 tbsp ketchup
• 1 tsp mustard powder
• 1 cup brown sugar
• 1 tbsp vegetable broth powder
• 1/2 tsp salt
• dash black pepper, or to taste

Preparation:

In a large soup or stock pot, cover the beans with water. Bring to a slow simmer. Cover and allow to cook for 30-45 minutes, until beans are just barely soft. Drain and reserve the cooking water.

In a small bowl, whisk together the molasses with the remaining ingredients.

In a crock pot or slow cooker, combine the beans, molasses and ketchup mixture, and the cooking water from the beans.

Cover, and cook on low setting for 6-8 hours, or until beans are soft.

Enjoy your vegetarian baked beans!

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Traditional Game Day Idea: Mini-meatballs! Vegetarian, of course!

For a quick and easy vegetarian Super Bowl snack idea, use store-bought meat substitutes to shape some quick and easy vegetarian meatballs. Don't they look just like the real thing? Here's a few recipes for vegetarian mini-meatballs to try:

• Vegetarian meatballs
• Mini meatballs in red currant jelly sauce
• Gardein mini-meatballs in tomato sauce (pictured)

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Vegetarian Tofu Mock Turkey

Make your own vegetarian homemade "Tofurky"! Slice up this vegetarian tofu turkey and serve topped with vegetarian gravy for a vegetarian and vegan Thanksgiving entree, or, make veggie turkey sandwiches.

See also: 8 Vegetarian Turkey Substitutes

Ingredients:

• 2 blocks firm or extra firm tofu, well pressed
• 3 tbsp soy sauce
• 1 1/2 tbsp sesame oil
• 1 1/2 tbsp dry sherry
• 3 tbsp water
• 1/4 tsp black pepper

Preparation:

Freeze the tofu overnight. Allow it to thaw, then press well to squeeze out all the extra water.

Place the tofu blocks in a lightly greased loaf pan, squeezing them as close together as possible.

In a small bowl, whisk together the remaining ingredients. Pour about 2/3 of this mixture over the tofu, and refrigerate the remaining 1/3. Cover the tofu in the pan, and allow to marinade overnight, or for at least 4 hours.

After marinating, pour the remaining soy sauce mixture over the tofu, then bake at 350 degrees for 45 minutes, basting the extra marinade over the tofu once or twice.

Remove the tofu from the oven and carefully flip it over. Bake for another 45 minutes, basting occasionally. Allow to cool slightly before serving.

Enjoy your homemade tofu turkey!

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The Vegetarian 100

No, I'm not talking about a Pilates move. The Vegetarian 100 is a list of vegetarian and vegan foods that any self-respecting vegetarian foodie needs to try. They represent a wide variety of the best flavors, textures and smells from nature and cultures around the world. There's also a few thrown in for their pop-cultural significance, and one food that doesn't exist yet. Can you spot which one it is? I'm not particularly a gourmand, so I'm sure I've selected some foods that would have true foodies snorting their noses in superiority. Nonetheless, if you have anything to add, let me know and I'll add in your suggestions!

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Red Lentil Vegetarian Sambar

Sambar (sometimes spelled sambhar) is a popular vegetarian Indian food dish, and this spicy lentil vegetarian sambar recipe is vegan as well. Vegetarian red lentil sambar recipe reprinted with permission from "Vegan Fire & Spice: 200 Sultry and Savory Global Recipes" by chef Robin Robertson.
See also: More vegetarian Indian food recipes

Ingredients:

• 1 cup red lentils
• 3 1/2 cups water
• 2 tbsp cold-pressed canola oil
• 1 tsp black mustard seeds
• 1 onion, chopped
• 4 cloves garlic, minced
• 2 hot green chilies, seeded and minced
• 1 tsp grated ginger
• 1 14.5 ounce can diced tomatoes, drained
• 2 1/2 tsp sambar powder
• 1/2 tsp ground coriander
• 1/4 tsp ground cumin
• 1 tsp salt
• 1 cup chopped carrots
• 1 cup chopped cauliflower
• 1 cup green beans, cut into 1-inch pieces
• 1 cup chopped eggplant
• 1 tbsp fresh lime juice
• 1/4 cup chopped cilantro

Preparation:

Combine the lentils and water in a pot and bring to a boil. Reduce the heat to medium, cover, and simmer until soft, 30 minutes. Set aside, do not drain.

Heat the oil in a skillet over medium heat. Add the mustard seeds. When they begin to pop, add the onion, garlic, chiles, and ginger and cook until softened, 5 minutes. Stir in the tomatoes, then add the sambar powder, coriander, cayenne, cumin, and salt.

Add the carrots, cauliflower, green beans, and eggplant. Cover and cook for 5 minutes to soften. Add the vegetable mixture to the reserved lentils, cover, and simmer until the vegetables are soft, 20 minutes. If the mixture becomes too thick, add more water.

Stir in the lemon juice and cilantro and cook 5 minutes longer. Taste and adjust the seasonings.

Vegetarian Indian red lentil sambar recipe reprinted with permission from "Vegan Fire & Spice: 200 Sultry and Savory Global Recipes" by chef Robin Robertson.

If you like this vegetarian lentil sambar recipe, you might also want to try some more vegetarian Indian recipes, such as non-dairy lassi, vegetarian palak paneer or vegetarian aloo gobi.

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Top Vegetarian Recipes of 2011

Here they are! This year's top ten vegetarian recipes on About.com, according to youare the top 10 most popular recipes of 2010, according to you and according to web traffic from all over the world. If you've been wondering what everyone else has searching for, cooking up and eating this year, here it is! Missed last year's picks? Check out the Top Ten Vegetarian Recipes of 2010, or the Top 10 Vegetarian Recipes of 2009, or go way back to the Top Ten of 2008!

1. Homemade Lentil Soup

Here it is, the most popular recipe of the year, according to you: lentil soup! Incidentally, this lentil soup recipe is also one of the highest rated vegetarian recipes, with over 20 five-star reviews. Everyone really seems to love lentil soup, and this recipe is one of the best. It's a simple recipe - lentils, onions, carrots, and a few spices, and perhaps that's why everyone loves it so much. It's not pretentious, it just get's the job done, and you can vary the ingredients without worry. This lentil soup was #10 last year, and it's #1 this year.

2. Chana Masala

Holding still in the second spot, this recipe has long been a favorite. It's a great one-dish meal, when served alongside rice or another grain, and it's one of my regular vegetarian dinner stand-bys, since it's so quick and easy. If you think it won't be filling enough, just toss in a handful of diced tofu to fry up in the mix.

3. Tofu scramble

Tofu scramble means so many things, to so many vegans. It's at once a muse, hangover cure, greasy spoon stand-by, and, for many, it's the first vegan meal or tofu dish new vegans make on their own. No wonder the global internet population finds it so helpful. Heck, even Oprah has a tofu scramble recipe! And you know, if it's good enough for Oprah...

4. Chocolate Fudge Brownies

I'm not quite sure why these brownies made it this far in the top ten best vegetarian recipes this year, but they did! Perhaps it's because there's nothing particularly striking about them that they're so popular. When you just want some nice chewy homemade brownies, nothing fancy, this is a good, reliable place to start.

5. Crispy Fried Tofu

In the picture, I paired my tofu with broccoli, and, if I recall correctly, I slurped up some wide Asian noodles in sauce along with the broccoli and tofu, but this standard crispy tofu can go in just about anything from stir-fries to salads, to curries. You can serve it as an appetizer with a dipping sauce - perhaps a plum sauce or a sweet chili sauce. One guest reviewer said, "They remind me of chicken fingers, but better!" I couldn't agree more. These are savory, addicting and deliciously crunchy.

6. Whole Wheat Spinach Lasagna

Whole wheat lasagna noodles, plenty of spinach and cottage cheese instead of lasagna keep this recipe nutritious, yet still gooey, moist and dense, like lasagna should be - particularly vegetarian lasagna. A guest reviewer named Belinda gave this recipe five out of five stars and wrote: "I have served this lasagne many times - to my meat eating friends as well - and everyone (including me) LOVES it!". Thanks, Belinda! Apparently the rest of the world agrees with you, too! See also: Vegetable lasagna for kids

7. Greek Quinoa Salad Recipe

It was number five last year, and this year, this Greek-inspired quinoa salad is holding strong at number seven. Just like a Greek salad, this quinoa pilaf has kalamata olives, fresh herbs and a balsamic dressing, but with quinoa instead of lettuce or cucumber, it makes for a filling yet still light vegetarian entree. One of the best of the year!

8. Portabella Mushroom Burger

What's a top ten vegetarian recipe list without at least one veggie burger? This portabella burger has been getting more and more popular over the years. The mushrooms are brushed with olive oil and then lightly grilled and topped with grilled onions and an avocado sauce.

9. Quick and Easy Cake Mix Cookies

I love cake mix cookies, and judging from how well this recipe does, so does everyone else! With all the options and flexibility this recipe offers, I wouldn't be surprised to see it climbing even higher on the list next year. A friend of mine always likes to frost her cake mix cookies, since they're soft, and fluffy, almost more like cupcakes, and not hard and crunchy, but I love them soft just like they are. Use any kind of cake mix to vary the flavor - vanilla, lemon, strawberry, they're all fantastic! Add in a handful of chocolate chips or peanut butter chips to make them even more special.

10. Vegetarian Bean and Barley Vegetable Soup

A newcomer to the top ten best vegetarian recipes this year is this hearty kitchen sink barley and bean soup. With seven five-star reviews, this recipe is certainly a keeper, and once you taste it, you'll know why. This soup is a full meal in itself, and, you can add just about any veggies you happen to have in the fridge - green beans, peas or corn would all work well. This recipe makes a lot, so plan on having some leftovers! See also: Low-fat mushroom barley soup

11. More vegetarian recipes

Still salivating? Browse through thousands of vegetarian and vegan meal ideas, including gluten-free recipes, healthy recipes, recipes for vegetarian kids and of course, plenty of tempting desserts, too.

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Vegetarian African Peanut Soup

With a bit of peanut butter, vegetables and hot sauce, this is a thick stew-like African peanut soup recipe that is both vegetarian and vegan. African peanut soup can be served over rice as a main dish. Peanut soup is a popular dish to serve at Kwanzaa.

Ingredients:

• 4 cups vegetable broth
• 1 14 ounce can diced tomatoes
• 3 carrots, diced
• 1 cup green onions, sliced
• 1 cup soy milk
• 3/4 cup peanut butter (smooth or chunky)
• flour and water as needed to thicken
• dash hot sauce

Preparation:

In a large pot, bring the vegetable broth to a simmer.

Add the tomatoes, carrots and green onions. Reduce heat to medium low and cover. Allow to cook for at least 20 minutes, or until carrots are soft.

Stir in the soy milk and peanut butter, whisking to incorporate.

Add a mixture of flour and water if needed to thicken up the soup a bit.

Garnish with additional green onions, if desired, and serve hot.

More Vegetarian and Vegan Soup Recipes:
Vegan Cream of Asparagus Soup
Easy French Onion Soup
Basic Miso Soup Recipe
Red Pepper Gazpacho
Curried Split Pea and Potato Soup
Cheesy Vegetarian Potato Soup Recipe
Quick and Easy Tomato Rice Soup
Cool Cucumber Soup
Cream of Carrot Soup
Basic Gazpacho
Watermelon Gazpacho
Vegetarian Bean and Barley Soup
Vegetarian Lentil Soup
Gingered Carrot Soup
Spinach and Mascarpone Soup
Pumpkin and Coconut Soup
Bean and Barley Soup
Easy Pumpkin Soup
Thai Lemongrass Soup

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A joyous (vegetarian) Kwanzaa

Yes, I know, it's Christmas, but Kwanzaa is much more complex, in deciding what to eat, if you are a vegetarian who happens to celebrate Kwanzaa, that is.

Kwanzaa is a fairly new holiday celebration that has spread beyond the African American community in our multicultural United States. As a celebration of the unique traditions, culture and arts of African and African American culture, food plays an important part! Although there's no traditional Kwanzaa meal (such as a Thanksgiving turkey), a themed feast of African, Cajun and Creole, or Southern foods is central to the festivities. That means there's plenty for us vegetarians to indulge in! Try out this African-inspired peanut butter and greens soup (pictured above, left), whip up a quick healthy side dish of creamed mustard greens (pictured, right), or, scroll through this collection of vegetarian Kwanzaa recipe ideas.

Do you celebrate Kwanzaa? I'd love to know what you're eating! Email me your favorite vegetarian Kwanzaa recipes or leave a comment below, and I will post them to the website.

Link: Vegetarian Kwanzaa menu ideas
See also: Learn more about Kwanzaa

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An idea for the vegetarian who has everything

The other day, I posted a few ideas for gifts for vegetarian cooks, but there's one gift idea in particular that I'd like to highlight, since it is, after all, the holiday season. People are always looking for meaningful presents, and there are many vegetarian nonprofit charities that do amazing work which would benefit immensely from a holiday donation. Part of the fun of the holidays is shopping and wrapping, of course, and a donation takes away some of that fun. Consider a small purchased gift, perhaps a vegetarian cookbook or something small, along with a donation?

Here are some of my favorite vegetarian charities who are busy encouraging grocery stores to stock more vegetarian foods, saving abused farm animals from slaughter and running healthy vegetarian orphanages in some of the poorest regions in the world.

Photo courtesy of Farm Sanctuary

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Vegetarian Barbecue "Chicken" Wing Pizza Recipe

This is a particularly hearty pizza recipe that will satisfy your cravings for meat. Soon, instead of meat, you'll be craving this vegetarian barbecue "chicken" wing pizza! Use vegan cheese to keep this pizza recipe vegan.

See also: More vegetarian pizza recipes

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A complete guide to vegetarian turkey substitutes

Tofurky is great. We all love saying it, and we all love eating it, and we definitely all love the little plastic wishbone that comes with it. But this is 2011, and there's more than just Tofurky out there these days for vegetarians and vegans who want a turkey substitute at Thanksgiving.

The vegetarian turkey substitute options range from a four-pound vegetarian substitute shaped to resemble a real turkey, legs and all (pictured), to individually portioned turkey substitutes, breaded and stuffed. Each of them is pretty tasty, and it's really up to you which you prefer. Not all options are available everywhere, so your choices might also be limited by what you can find. Try Trader Joe's and Whole Foods or your local independent natural foods store for the best selection.

Have you tried any of these turkey substitutes? Which do you prefer? Leave a comment to let me know!

Link: Seven vegetarian turkey substitutes for Thanksgiving
See also: All vegetarian Thanksgiving recipes

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