Me... A Vegetarian?
The 5 Great Reasons To Go Meatless

by Nikki and David Goldbeck

Not too long ago the word vegetarian was sure to elicit laughter on late night talk shows. But not anymore.

Many people now recognize that vegetarian meals are not only familiar -- think minestrone soup and bean burritos -- but that these meat-free meals also have a lot going for them. Even if you don't want to become a vegetarian, you may want to consider adding more meat-free days to your menu.

What is a vegetarian? People often say to us, "I could be a vegetarian. I love vegetables." Loving vegetables is a good thing, since collectively they are probably the most health-protective of all foods. But they are certainly not just for vegetarians.

What defines the vegetarian diet is where the protein comes from. Meat eaters get their protein from animal flesh. Vegetarians get their protein from beans, nuts, seeds, eggs, yogurt, cheese and milk. A class of vegetarians known as vegan refines this to exclude any food of animal origin, including dairy products, eggs and even honey.

While at one time people were concerned about the adequacy of vegetarian diets, today even the American Dietetic Association confirms that they are healthy.

Need more convincing? Well here are our Five Good Reasons To Go Meatless:

1. Less Fat and Calories. One noteworthy feature of a vegetarian diet is the potential for less artery-clogging saturated fat. For example, beans, which are a focal point of healthy vegetarian meals, contain very little fat. Soybeans and products made with them are somewhat higher in fat than other beans, but the fat they contain does not promote heart disease. In fact, the protein in soy is believed to have just the opposite effect by reducing cholesterol levels.

Nuts and seeds are indeed high in fat, but again not the kind that is bad for your heart. In small quantities they help satisfy your appetite and thereby can actually curtail overeating.

Low fat and nonfat dairy products are another example of protein in a lean package. We have been writing a lot lately about a little known food called yogurt cheese. This amazing food is an incredible asset in the vegetarian diet. And although people have been misled to think otherwise, eggs too are low in fat and calories relative to their nutritional return.

Also, because many of these vegetarian staples are high in fiber -- and because vegetarian meals also emphasize more vegetables and whole grains than meat-based meals -- a sound vegetarian menu is likely to fill you up with fewer calories.

2. Better Nutrition. Getting enough of most vitamins and minerals is as easy or easier for vegetarians than it is for meat eaters. Most vegetarians include abundant amounts of vegetables in their daily diet. While there is no reason meat eaters can't do the same, vegetables are less apt to have the same priority. Likewise with whole grains.

Once again, due to these choices, as well as the fact that beans and nuts are high in fiber while animal foods contain little, vegetarians also get far more health-promoting fiber in their diets.

This is not to say that all vegetarians enjoy better nutrition. Poorly chosen diets are unhealthy irrespective of whether one eats meat or not. On the other hand, vegans do need to put more effort into getting adequate calcium. Moreover, it is possible to become deficient in vitamin B12 after years of vegan eating, and thus nutritionists recommend a B12 supplement for vegans.

3. Mad Cow. At the moment, one of the most compelling reasons for people to take a new look at vegetarian eating is the somewhat alarming news about the health of cows and sheep. While concerns about animal husbandry have motivated vegetarians for years -- such things as overuse of antibiotics, hormones and pesticides in animal feed were what motivated our own turn to a meat-free diet in the 1970s -- the issue today may be a more deadly one.

Mad cow disease has been acknowledged for about a decade in British cattle and sheep. Tragically, most scientific research groups wrongly insisted that it could not be transmitted to people. More recently, outbreaks of foot and mouth disease have added to these health concerns.

Even if this problem does not migrate to this side of the Atlantic, we think this is a good motivation to learn about and perhaps incorporate meatless protein into your diet.

4. Mad Dow. The fact that meat-free meals are generally less expensive is certainly a selling point these days.

5. Easy, Interesting and Convenient. One of the best reasons for looking at meatless dining is that an inviting selection of ingredients and more interesting recipes make vegetarian dining easier and more exciting than ever. And despite rumors otherwise, preparing meals without meat is no more difficult or time-consuming than preparing food in general.

As a matter of fact, the cookbook we wrote (American Wholefoods Cuisine) contains 1,300 recipes, the first 200 of which are designated short order.

OK, so now you have the desire to slice meat from your menu, but you're not sure how to get the vegetarian ball rolling.

The hardest part about planning healthy vegetarian meals is knowing where to start. Here are some suggestions that will take you beyond pasta and pizza. Remember, you don't have to be a full-time vegetarian to partake in meatless meals.

Here are our Seven Steps To Start:

1. Frozen Tofu. No, we are not talking about a frozen dessert, but about a wonderful way to bring this important soy food into your diet. By now, most people have heard of tofu, the high protein, soy-based food from the Orient. But unfortunately, many dislike its soft texture.

Here is the solution: The ancient Japanese discovered that the freezing and defrosting of tofu was tantamount to a cooking process. After defrosting, the texture is chewier, resembling cooked chicken, turkey, tuna or veal. You can use it to substitute for these foods in many favorite recipes and few people will guess. We especially like it in our "chicken" salad and a la king recipes, where it is actually easier to use than chicken since no precooking is needed. To freeze, simply slice, pat dry with a paper towel and wrap in freezer packaging. To defrost, unwrap, place in a deep bowl, cover with boiling water, and let stand until the water is cool enough to touch. Then squeeze gently (like a sponge) to remove the water. You are now ready to go. You can learn more about this simple technique and find recipes in American Wholefoods Cuisine.

2. Bring Home the Beans. Smart vegetarians enjoy a range of simple and elegant meals based on a wide variety of beans. Beans, including chickpeas, navy beans, kidney beans, black beans, and lentils are nutritious, convenient and adaptable. On average, a cup of beans supplies adequate protein for a meal (about 15 grams). But with only about 200 to 250 calories, you can guiltlessly eat more.

One of the easiest ways to eat beans is out of hand, warm or cold, as a snack or hors d'oeuvres. They can be tossed into salads or marinated in a dressing for a salad in themselves. Seasoned in a variety of ways, beans can be a filling for tortillas, an accompaniment to grains (as in Indian dahl and South American frijoles), or combined with tomato sauce for topping pasta. Then there are soups, (minestrone, split pea, black bean), stews, chili, and all-American classic baked beans (which are tasty even without the traditional fatback).

Beans can also be pureed to make wonderful dips (like garlicky chickpea hummus), mashed into pates, or ground to chopped meat consistency (we call this chopped "beat") to make burgers and beat balls.

Although dried beans are easy to cook, they do take time. This can be shortened with the aid of a pressure cooker. You can also use canned beans for many applications. If so, read labels to find a brand without added sugars. You may also want to rinse the beans under cold water for a minute or two to reduce the sodium. And be sure to taste before you add salt to a dish containing canned beans. ---

3. More Joy with Soy. Food stores abound with amazing and convenient products based on this high-protein vegetarian staple. For example, tofu, a rather bland food in itself, now comes seasoned and baked for instant eating. Tofu makes a terrific breakfast scramble or egg-like salad. It can be added to

casseroles, stews and soups, used to replace ricotta cheese in lasagna, or pureed for dips and salad dressings. Tofu even makes a delectable (and healthy) tofu and fruit pie.

Tempeh, a traditional soyfood from Indonesia, is dense and meatlike. It can be made into quick "burgers," tasty breakfast links, skewered for kebabs, crumbled into pasta sauces, or used in many other interesting ways.

Soymilk is an additional convenient option. Plain soymilk can replace cow's milk in any recipe. Just be sure to choose a variety with at least six grams of protein per cup.

Another soy-based product that is gaining popularity is the tasty sweet green soybeans known as edamame. They are simple to prepare and can be eaten plain or used for protein in vegetable casseroles and grain dishes.

4. Super Yogurt. Another lean and protein-packed staple on healthy vegetarian tables is nonfat yogurt and yogurt cheese. Yogurt cheese is made by draining the yogurt to a rich, spreadable consistency. We are especially enthusiastic about yogurt cheese, which you can prepare in less than a minute with a simple straining device and a container of yogurt. It has an appealing texture, mild flavor and is extremely versatile. You can use yogurt cheese as you would cream cheese or butter on bread, rolls, bagels, muffins and crackers. It easily replaces butter or sour cream for flavoring vegetables, beans, pasta and grains.

It is terrific in dips or as a topping for baked potatoes. Or, spoon a generous dollop on chili, tacos, burritos and bean stews. Spread a thin layer on top of casseroles before baking. Stir into pasta sauces to taste to make them creamy. Use as a garnish on green salads before or after dressing. For dessert, sweeten yogurt cheese lightly, add a few drops of vanilla and spoon on top of berries, baked apples or other fruit desserts.

The ease of yogurt cheese is matched by great nutrition. When made with nonfat yogurt, 1/4 cup supplies five grams of protein and just 40 calories. It is also an excellent source of calcium.

NOTE: You can obtain a yogurt cheese strainer or learn more about The Healthiest Diet in the World, which contains recipes for using yogurt cheese, at www.HealthiestDiet.com.

5. A Little Nuts. Almonds, walnuts, Brazil nuts, soy nuts, pumpkin seeds, sunflower seeds and the like, all make good eating in themselves or as "nut butters." They can add culinary interest and protein, but because they are high in calories they should be used judiciously. (Happily the fat that contributes most of these calories does not raise blood cholesterol levels or promote heart disease.) If you are watching your weight, it is best to limit your intake of nuts and seeds to about 1/4 cup or two tablespoons of nut butter per day.

Adding just a few nuts and seeds can really brighten such dishes as salads, vegetables, sandwich fillings, crumb toppings, pasta and grains. Ground into meal, they can be used to thicken soups and stews, in combination with breadcrumbs in toppings and coatings, or to replace part of the flour in baking. They can be added to desserts, (yes, desserts can actually enhance your diet), or used as a snack (best combined in a mix with a whole grain ready-to-eat cereal like mini shredded wheat or one of the new soy-enriched products.) Nut and seeds butters can provide a protein-enriching spread when served with salads, soups or vegetable stews.

6. You Can Still Say "Cheese." Cheese is certainly a convenient source of protein in meatless meals. However, because cheese is high in saturated fat it is best used modestly for boosting the nutrition and taste of vegetable or grain-based dishes. Adding cubes of cheese to salad, sprinkling grated Parmesan on pasta, or topping vegetables with shredded cheese or a cheese sauce can turn these into protein-rich main dishes.

On the other hand, in a vegetarian diet that is generally low in animal products, there is nothing wrong with enjoying a grilled cheese sandwich, pizza, eggplant Parmesan, macaroni and cheese, ricotta-stuffed pasta dishes and other classic cheese dishes now and then.

And if you are missing the taste of meat about now, it's time for "cheeson," a great bacon substitute easily made by cooking provolone cheese until crisp in a non-stick skillet (The first recipe in our "American Wholefoods Cuisine" is for a CLT using cheeson.)

7. Enjoying Eggs. Eggs can make a valuable contribution of some of the most important nutrients, including protein. Unless you have a genetic condition that interferes with cholesterol metabolism, eating four to six eggs a week shouldn't be a problem. (Many people can eat more than this without adversely affecting blood cholesterol.) And what could be easier than whipping together some eggs and vegetables for a great omelet.

As we said at the start, vegetarianism is no longer a laughing matter. Ironically, many people who eat chicken or fish describe themselves as vegetarians; inaccurate as this is, we take this as a positive sign that people now see this approach to eating as something to be proud of.

To learn more about healthy vegetarian cooking and cookbooks, visit Nikki and David Goldbeck at http://HealthiestDiet.com.

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