RESOURCES
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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 a delicious and fun way to explore new foods. A vegetarian meal can be as familiar as spaghetti with marinara sauce, as comforting as a bowl of rich, potato soup, or as exotic as Grilled Polenta with Portobello Mushrooms.
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.
1. First, think of three vegetarian meals that you already enjoy. Common ones are tofu and vegetable stir-fry, vegetable stew, or pasta primavera.
2. 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. Enjoy bean burritos (using canned vegetarian refried beans) instead of beef burritos, veggie burgers instead of hamburgers, and grilled eggplant and roasted red peppers instead of grilled chicken in sandwiches. Many soups, stews, and casseroles also can be made into vegetarian dishes with a few simple changes.
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.
1. First, think of three vegetarian meals that you already enjoy. Common ones are tofu and vegetable stir-fry, vegetable stew, or pasta primavera.
2. 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. Enjoy bean burritos (using canned vegetarian refried beans) instead of beef burritos, veggie burgers instead of hamburgers, and grilled eggplant and roasted red peppers instead of grilled chicken in sandwiches. Many soups, stews, and casseroles also can be made into vegetarian dishes with a few simple changes.
3. Third, check out some vegetarian cookbooks from the library and experiment with the recipes for a week or so until you find three new recipes 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 bean pate with lemon and garlic, or dinner leftovers all make great lunches.
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 bean pate with lemon and garlic, or dinner leftovers all make great lunches.
Planning Meat-Free Diets
It’s easy to plan vegetarian diets that meet all your nutrient needs. Grains, beans, and vegetables are rich in protein and iron. Green leafy vegetables, beans, lentils, tofu, corn tortillas, and nuts are excellent sources of calcium, as are enriched soymilk and fortified juices.
Vitamin D is normally made in the body when sun shines on the skin. People who are dark-skinned or live at northern latitudes have some difficulty producing vitamin D year-round. Vitamin D can easily be obtained from fortified foods. Some sources are commercial breakfast cereals, soymilk, other supplemental products, and multivitamins.
Regular intake of vitamin B12 is important. Good sources include all common multiple vitamins (including vegetarian vitamins), fortified cereals, some brands of nutritional yeast, and fortified soymilk. It is especially important for pregnant women and breast-feeding mothers to get enough vitamin B12. When reading food labels, look for the word cyanocobalamin in the ingredient list. This is the form of vitamin B12 that is best absorbed.
Vitamin D is normally made in the body when sun shines on the skin. People who are dark-skinned or live at northern latitudes have some difficulty producing vitamin D year-round. Vitamin D can easily be obtained from fortified foods. Some sources are commercial breakfast cereals, soymilk, other supplemental products, and multivitamins.
Regular intake of vitamin B12 is important. Good sources include all common multiple vitamins (including vegetarian vitamins), fortified cereals, some brands of nutritional yeast, and fortified soymilk. It is especially important for pregnant women and breast-feeding mothers to get enough vitamin B12. When reading food labels, look for the word cyanocobalamin in the ingredient list. This is the form of vitamin B12 that is best absorbed.
FAQs
What are the different types of vegetarians?
There are several ways to make the change. Do whatever feels more comfortable for you. Like other types of cooking, vegetarianism can be simple or complicated, expensive or inexpensive, and use foods that can only be bought in a natural foods store or your local supermarket.
There are a lot of common recipes that are easily made veggie/vegan, or already are - spaghetti and other pasta dishes, burritos, tacos, tostadas, mashed potatoes, three bean salad, pancakes, French toast, waffles, grilled cheese sandwiches, hummus, grilled veggies, oven-roasted veggies, rice, etc. The other way would be to start exploring other cuisines or methods of cooking (go for Thai, Indian, Chinese, etc.) that exclude meat in the dishes to begin with. Some people like to try both approaches.
You could also try making the dishes you usually do and just substitute tofu, seitan or other meat substitutes for the meat in the dishes. (Most supermarkets carry tofu and often other meat substitutes in the produce section. Check the frozen section, near the breakfast foods, for veggie burgers, veggie crumbles, links, and patties.)
The American Dietetic Association (ADA) Position Paper on Vegetarian Diets (2003) helps clarify the nutritional needs of vegetarians.
Food Guide for North American Vegetarians (ADA & Dietitians of Canada)(PDF) This contains a vegetarian food pyramid.
We have a wealth of nutrition information on our website. The Nutshell Sectionis at www.vrg.org/nutshell/ and there you will find many of our brochures and guides. Our Nutrition Section, at www.vrg.org/nutrition, offers answers to more specific dietary questions. Also look at "Heart Healthy Diets: The Vegetarian Way" on our website at: www.vrg.org/nutshell/heart.htm. There are also lots of recipes on the website.
Why do people become vegetarian?
Among the many reasons for being a vegetarian are health, ecological, and religious concerns, dislike of meat, compassion for animals, belief in non-violence, and economics.
People often become vegetarian for one reason, be it health, religion, or animal rights, and later adopt some of the other reasons as well.
You might want to check our readers survey at www.vrg.org/journal/vj98jan/981coord.htm, which gives a general perspective on vegetarians.
The majority of us here in the VRG office have chosen veganism due to animals rights/ethical concerns.
Help! My teenager wants to become vegetarian. Is it safe?
If you need nutrition information you will want to look at our Vegetarian Nutrition for Teenagers brochure at: www.vrg.org/nutshell/teen_veg.pdfThe Nutshell portion of our website might be very helpful and is at www.vrg.org/nutshell/. You might also want to look at the nutrition section on our website at: www.vrg.org/nutrition. There you will find information on calcium, iron, protein, and more.
The American Dietetic Association (ADA) Position Paper on Vegetarian Diets (2003) helps clarify the nutritional needs of vegetarians.
What are the nutritional needs for young vegetarians?
You might find Feeding Vegan Kids by Reed Mangels, Ph.D., R.D, to be extremely helpful. This is the opening paragraph:
Many members of The Vegetarian Resource Group are glowing testimony to the fact that vegan children can be healthy, grow normally, be extremely active, and (we think) smarter than average. Of course it takes time and thought to feed vegan children. Shouldn't feeding of any child require time and thought? After all, the years from birth to adolescence are the years when eating habits are set, when growth rate is high, and to a large extent, when the size of stores of essential nutrients such as calcium and iron are determined.You can access "Feeding Vegan Kids" on our website at: www.vrg.org/family.
Our "Tips for Parents of Young Vegetarians" is also helpful. Please e-mail us requesting an attached text copy or with your mailing address for a paper copy. You might also want to read over Raising Vegan Children for information, as well as the articles "Wholesome Baby Foods from Scratch" and "Healthy Fast Food for Pre-Schoolers." These are online at www.vrg.org/family.
What about protein? Calcium? Iron? Protein?
Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight. It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough "essential amino acids."For more detailed information read Protein in the Vegan Diet online at www.vrg.org/nutrition/protein.htm
Almost all foods except for alcohol, sugar, and fats are good sources of protein. Vegan sources include: potatoes, whole wheat bread, rice, broccoli, spinach, almonds, peas, chickpeas, peanut butter, tofu, soy milk, lentils, kale...
For example, if part of a day's menu included the following foods, you would meet the Recommended Dietary Allowance (RDA) for protein for an adult male: 1 cup oatmeal, 1 cup soy milk, 2 slices whole wheat bread, 1 bagel, 2 Tablespoons peanut butter, 1 cup vegetarian baked beans, 5 ounces tofu, 2 Tablespoons of almonds, 1 cup broccoli, and 1 cup brown rice.
From Vegan Diets in a Nutshell:
Calcium: Calcium, needed for strong bones, is found in dark green leafy vegetables, tofu made with calcium sulfate, and many other foods commonly eaten by vegans. High protein diets appear to lead to increased calcium losses. Calcium requirements for those on lower protein, plant-based diets may be somewhat lower than requirements for those eating a higher protein, flesh-based diet. However, it is important for vegans to eat foods regularly that are high in calcium and/or use a calcium supplement.For more detailed information read Calcium in the Vegan Diet online at www.vrg.org/nutrition/calcium.htm
Iron: Dried beans and dark leafy green vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Vegetarians do not have a higher incidence of iron deficiency than do meat eaters.For more detailed information read Iron in the Vegan Diet online at www.vrg.org/nutrition/iron.htm
Read The American Dietetic Association (ADA) Position Paper on Vegetarian Diets (2003) , Simply Vegan (Wasserman and Mangels, 1999),Vegetarian Way (Messina and Messina, 1996), and Becoming Vegetarian (Melina, Davis, and Harrison, 1995) for more information.
Where can I find vegan marshmallows?
Good news! Vegan marshmallows are now available from Pangea and Vegan Essentials.
Is kosher gelatin vegan? What is pareve?
Kosher gelatin can be made from fish bones, beef, Japanese insinglass, agar agar, carrageenan, and Irish moss. According to the September/October 1989 issue of Viewpoint, a magazine from the National Council of Young Israel, "a tiny minority of rabbis permit pork gelatin as a kosher product!" Contrary to assumptions, it is also considered kosher to use animal-derived gelatin with dairy products. Unless it is specified as being derived from a non-animal source, such as agar agar and carrageenan, it is very possible that kosher gelatin is animal-derived.
The general meaning of "pareve" refers to foods that are neither milk nor meat, and many people assume this means that the product is vegetarian. However, pareve certified ingredients can contain animal products, such as fish and eggs. Kosher law is very complex and the bones and hides used in gelatin production, even if they are not kosher slaughtered, can be considered pareve by some koser certifying agencies. "Getting Into the Thick of Things, Which Gelatin is Kosher?" an article from the February 2001 issue of Kashrus Magazine, explains the many complexities surrounding kosher gelatin. According to the article,
"[Horav Moshe Feinstein] writes that hides are not considered meat (to prohibit its mixture with milk) by Torah Law, but they are prohibited by Rabbinic Law. If they are dried and processed, the gelatin that comes out is not included in this Rabbinic prohibition. Therefore, gelatin produced from the hides of kosher-slaughtered animal may be intentionally used with milk, provided that the hides are cleaned to remove any meat residue."
What is Sodium Stearoyl Lactylate? What about other "hidden" ingredients? For questions like this try our FAQ section on Food Ingredients.
According to our Guide To Food Ingredients, by Jeanne-Marie Bartas:
Sodium Stearoyl Lactylate - An animal-mineral (cow or hog-derived, or milk), or vegetable-mineral. It is a common food additive which is often used to condition dough or to blend together ingredients which do not normally blend, such as oil and water. Our guide reports it as May Be Non-Vegetarian. Archer Daniels Midland Co., a manufacturer of sodium stearoyl lactylate reports that their product is of vegetable origin; the lactic acid is produced from microbial fermentation and the stearic acid, from soy oil. Sodium is a mineral which is added.
L-cysteine is an amino acid needed by human beings. The most common source is human hair and it is most commonly used in bread products. It is considered vegetarian.
You might find our Guide to Food Ingredients very helpful in deciphering ingredient labels. It lists the uses, sources and definitions of common food ingredients. The guide also states whether the ingredient is vegan, typically vegan, vegetarian, typically vegetarian, typically non-vegetarian and non-vegetarian. The guide is available for $6. You can read more about the guide at www.vrg.org/press/97juningred.htm. You can order online at www.vrg.org/catalog/order.htm; mail a check to VRG, P.O. 1463, Baltimore, MD 21203; or call (410) 366-8343 M-F 9-5 (EST) to order with a Visa or MasterCard over the phone.
There are also great vegetarian recipe websites online:
I have food allergies. Can I still be a vegetarian?
There is a cookbook that might be of assistance, as well as an organization that might be able to help.
The Food Allergy Network
10400 Eaton Place, Suite 107
Fairfax, VA
22030-2011
www.foodallergy.org
This is one of the best resources for information on food allergies. They have a number of handouts on foods which contain possible allergens and recipes which can be used. They could answer some of your specific questions.
- 1) Lacto-Ovo Vegetarian: does not eat meat, fish or fowl. Eats dairy and egg products.
- 2) Ovo Vegetarian: does not eat meat, fish, fowl or dairy products. Eats egg products.
- 3) Lacto Vegetarian: does not eat meat, fish, fowl or eggs. Eats dairy products.
- 4) Vegan: does not eat any animal products including meat, fish, fowl, eggs, dairy, honey, etc. Most vegans do not use any animal products such as silk, leather, wool, etc. as well.
There are several ways to make the change. Do whatever feels more comfortable for you. Like other types of cooking, vegetarianism can be simple or complicated, expensive or inexpensive, and use foods that can only be bought in a natural foods store or your local supermarket.
There are a lot of common recipes that are easily made veggie/vegan, or already are - spaghetti and other pasta dishes, burritos, tacos, tostadas, mashed potatoes, three bean salad, pancakes, French toast, waffles, grilled cheese sandwiches, hummus, grilled veggies, oven-roasted veggies, rice, etc. The other way would be to start exploring other cuisines or methods of cooking (go for Thai, Indian, Chinese, etc.) that exclude meat in the dishes to begin with. Some people like to try both approaches.
You could also try making the dishes you usually do and just substitute tofu, seitan or other meat substitutes for the meat in the dishes. (Most supermarkets carry tofu and often other meat substitutes in the produce section. Check the frozen section, near the breakfast foods, for veggie burgers, veggie crumbles, links, and patties.)
The American Dietetic Association (ADA) Position Paper on Vegetarian Diets (2003) helps clarify the nutritional needs of vegetarians.
Food Guide for North American Vegetarians (ADA & Dietitians of Canada)(PDF) This contains a vegetarian food pyramid.
We have a wealth of nutrition information on our website. The Nutshell Sectionis at www.vrg.org/nutshell/ and there you will find many of our brochures and guides. Our Nutrition Section, at www.vrg.org/nutrition, offers answers to more specific dietary questions. Also look at "Heart Healthy Diets: The Vegetarian Way" on our website at: www.vrg.org/nutshell/heart.htm. There are also lots of recipes on the website.
Why do people become vegetarian?
Among the many reasons for being a vegetarian are health, ecological, and religious concerns, dislike of meat, compassion for animals, belief in non-violence, and economics.
People often become vegetarian for one reason, be it health, religion, or animal rights, and later adopt some of the other reasons as well.
You might want to check our readers survey at www.vrg.org/journal/vj98jan/981coord.htm, which gives a general perspective on vegetarians.
The majority of us here in the VRG office have chosen veganism due to animals rights/ethical concerns.
Help! My teenager wants to become vegetarian. Is it safe?
If you need nutrition information you will want to look at our Vegetarian Nutrition for Teenagers brochure at: www.vrg.org/nutshell/teen_veg.pdfThe Nutshell portion of our website might be very helpful and is at www.vrg.org/nutshell/. You might also want to look at the nutrition section on our website at: www.vrg.org/nutrition. There you will find information on calcium, iron, protein, and more.
The American Dietetic Association (ADA) Position Paper on Vegetarian Diets (2003) helps clarify the nutritional needs of vegetarians.
What are the nutritional needs for young vegetarians?
You might find Feeding Vegan Kids by Reed Mangels, Ph.D., R.D, to be extremely helpful. This is the opening paragraph:
Many members of The Vegetarian Resource Group are glowing testimony to the fact that vegan children can be healthy, grow normally, be extremely active, and (we think) smarter than average. Of course it takes time and thought to feed vegan children. Shouldn't feeding of any child require time and thought? After all, the years from birth to adolescence are the years when eating habits are set, when growth rate is high, and to a large extent, when the size of stores of essential nutrients such as calcium and iron are determined.You can access "Feeding Vegan Kids" on our website at: www.vrg.org/family.
Our "Tips for Parents of Young Vegetarians" is also helpful. Please e-mail us requesting an attached text copy or with your mailing address for a paper copy. You might also want to read over Raising Vegan Children for information, as well as the articles "Wholesome Baby Foods from Scratch" and "Healthy Fast Food for Pre-Schoolers." These are online at www.vrg.org/family.
What about protein? Calcium? Iron? Protein?
Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight. It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough "essential amino acids."For more detailed information read Protein in the Vegan Diet online at www.vrg.org/nutrition/protein.htm
Almost all foods except for alcohol, sugar, and fats are good sources of protein. Vegan sources include: potatoes, whole wheat bread, rice, broccoli, spinach, almonds, peas, chickpeas, peanut butter, tofu, soy milk, lentils, kale...
For example, if part of a day's menu included the following foods, you would meet the Recommended Dietary Allowance (RDA) for protein for an adult male: 1 cup oatmeal, 1 cup soy milk, 2 slices whole wheat bread, 1 bagel, 2 Tablespoons peanut butter, 1 cup vegetarian baked beans, 5 ounces tofu, 2 Tablespoons of almonds, 1 cup broccoli, and 1 cup brown rice.
From Vegan Diets in a Nutshell:
Calcium: Calcium, needed for strong bones, is found in dark green leafy vegetables, tofu made with calcium sulfate, and many other foods commonly eaten by vegans. High protein diets appear to lead to increased calcium losses. Calcium requirements for those on lower protein, plant-based diets may be somewhat lower than requirements for those eating a higher protein, flesh-based diet. However, it is important for vegans to eat foods regularly that are high in calcium and/or use a calcium supplement.For more detailed information read Calcium in the Vegan Diet online at www.vrg.org/nutrition/calcium.htm
Iron: Dried beans and dark leafy green vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Vegetarians do not have a higher incidence of iron deficiency than do meat eaters.For more detailed information read Iron in the Vegan Diet online at www.vrg.org/nutrition/iron.htm
Read The American Dietetic Association (ADA) Position Paper on Vegetarian Diets (2003) , Simply Vegan (Wasserman and Mangels, 1999),Vegetarian Way (Messina and Messina, 1996), and Becoming Vegetarian (Melina, Davis, and Harrison, 1995) for more information.
Where can I find vegan marshmallows?
Good news! Vegan marshmallows are now available from Pangea and Vegan Essentials.
Is kosher gelatin vegan? What is pareve?
Kosher gelatin can be made from fish bones, beef, Japanese insinglass, agar agar, carrageenan, and Irish moss. According to the September/October 1989 issue of Viewpoint, a magazine from the National Council of Young Israel, "a tiny minority of rabbis permit pork gelatin as a kosher product!" Contrary to assumptions, it is also considered kosher to use animal-derived gelatin with dairy products. Unless it is specified as being derived from a non-animal source, such as agar agar and carrageenan, it is very possible that kosher gelatin is animal-derived.
The general meaning of "pareve" refers to foods that are neither milk nor meat, and many people assume this means that the product is vegetarian. However, pareve certified ingredients can contain animal products, such as fish and eggs. Kosher law is very complex and the bones and hides used in gelatin production, even if they are not kosher slaughtered, can be considered pareve by some koser certifying agencies. "Getting Into the Thick of Things, Which Gelatin is Kosher?" an article from the February 2001 issue of Kashrus Magazine, explains the many complexities surrounding kosher gelatin. According to the article,
"[Horav Moshe Feinstein] writes that hides are not considered meat (to prohibit its mixture with milk) by Torah Law, but they are prohibited by Rabbinic Law. If they are dried and processed, the gelatin that comes out is not included in this Rabbinic prohibition. Therefore, gelatin produced from the hides of kosher-slaughtered animal may be intentionally used with milk, provided that the hides are cleaned to remove any meat residue."
What is Sodium Stearoyl Lactylate? What about other "hidden" ingredients? For questions like this try our FAQ section on Food Ingredients.
According to our Guide To Food Ingredients, by Jeanne-Marie Bartas:
Sodium Stearoyl Lactylate - An animal-mineral (cow or hog-derived, or milk), or vegetable-mineral. It is a common food additive which is often used to condition dough or to blend together ingredients which do not normally blend, such as oil and water. Our guide reports it as May Be Non-Vegetarian. Archer Daniels Midland Co., a manufacturer of sodium stearoyl lactylate reports that their product is of vegetable origin; the lactic acid is produced from microbial fermentation and the stearic acid, from soy oil. Sodium is a mineral which is added.
L-cysteine is an amino acid needed by human beings. The most common source is human hair and it is most commonly used in bread products. It is considered vegetarian.
You might find our Guide to Food Ingredients very helpful in deciphering ingredient labels. It lists the uses, sources and definitions of common food ingredients. The guide also states whether the ingredient is vegan, typically vegan, vegetarian, typically vegetarian, typically non-vegetarian and non-vegetarian. The guide is available for $6. You can read more about the guide at www.vrg.org/press/97juningred.htm. You can order online at www.vrg.org/catalog/order.htm; mail a check to VRG, P.O. 1463, Baltimore, MD 21203; or call (410) 366-8343 M-F 9-5 (EST) to order with a Visa or MasterCard over the phone.
There are also great vegetarian recipe websites online:
- FATFREE: The Low Fat Vegetarian Recipe Archive
- The International Vegetarian Union Recipes Around the World
- Veggies Unite!
I have food allergies. Can I still be a vegetarian?
There is a cookbook that might be of assistance, as well as an organization that might be able to help.
The Food Allergy Network
10400 Eaton Place, Suite 107
Fairfax, VA
22030-2011
www.foodallergy.org
This is one of the best resources for information on food allergies. They have a number of handouts on foods which contain possible allergens and recipes which can be used. They could answer some of your specific questions.
