Serves: 5

Both vegetarianism and including more meatless meals in our everyday diet have become more popular. By definition, vegetarians do not include beef, pork, chicken, fish or seafood in their diets. Luckily, there are many delicious foods to choose from whether you’re a vegetarian or just eating more meatless meals. The variety includes legumes, grains, pasta, vegetables and fruits. If you’re like many families, you may have many types of eaters pulling a chair up to the supper table, so keep on reading for more information and great recipes!

Vegetarian Health and Nutrition Benefits

What we choose to eat has direct effects on our health, depending upon our specific food choices. Choosing a vegetarian way of eating, namely diets that are low in fat and saturated fat and high in fiber, has been shown to provide health and nutrition benefits.

Strong research data supports that vegetarians are at less risk for the following disorders: obesity, constipation, lung cancer, alcoholism, high blood pressure, heart disease, Type II (adult-onset) diabetes and gallstones. Some data support a reduced risk for breast cancer, diverticular disease, colon cancer, kidney stones (calcium), osteoporosis, dental erosion and dental cavities.

Reduced risk of certain diseases indeed may be due to a combination of both lifestyle and dietary practices. Of course, there are ongoing studies to determine the true benefits for vegetarians and whether they can translate to the entire U.S. population.

Types of Vegetarians

Many people call themselves vegetarians, yet each can sit down to a meal that is extremely different. Some popular styles of vegetarianism are described below.

Ovo-Lacto Vegetarian:

This is the most popular style of vegetarianism in the United States. The diet includes eggs (ovo) and dairy products (lacto), but eliminates meat, poultry, fish and seafood. This diet provides a wide variety of food choices, so eating away from home isn’t usually a problem.

Do Eat: Vegetables, fruits, grains, legumes, nuts, seeds, eggs and dairy products such as milk and milk-based foods.

Do Not Eat: Meat, poultry, fish or seafood. Vast majority do not consume animal-based broths such as chicken, beef, fish or seafood

Lacto-Vegetarian:

This is probably the most popular style worldwide. Many vegetarians choose it because they’re cutting eggs from their diet to reduce cholesterol.

Do Eat: Vegetables, fruits, grains, legumes, nuts, seeds and dairy products such as milk and milk-based foods.

Do Not Eat: Eggs, meat, poultry, fish or seafood. Vast majority do not consume animal-based broths such as chicken, beef, fish or seafood.

Vegan Vegetarian:

This is the strictest style of vegetarianism because the diet includes no animal products or by-products. It is more difficult to eat away from home when following a vegan diet.

Do Eat: Vegetables, fruits, grains, legumes, nuts and seeds.

Do Not Eat: Meat, poultry, fish, seafood, eggs, dairy products such as milk and milk-based foods or products containing animal products such as chicken, beef, fish or seafood broth, lard or gelatin. Vegans may not use animal products or animal by-products such as honey, beeswax, leather, fur, silk, wool, cosmetics or soaps.

Semi-Vegetarian:

This is a term that has become very trendy although it doesn’t fit the standard definition of vegetarianism. It usually refers to people who include a lot of meatless meals in their diet but who still occasionally eat fish, poultry and meat. It also includes those who eat fish and poultry but who have eliminated meat from their diet. Overall, people eating this way include more vegetables, fruits, pasta, grains and legumes in their diet, which is a more healthful lifestyle. This generally does not create problems for choosing foods when eating away from home.

Do Eat: Vegetables, fruits, grains, legumes, nuts, seeds, eggs and dairy products such as milk and milk-based foods. Many include poultry, fish and seafood but usually limit these foods to occasional use.

Do Not Eat: Usually avoid red meat.

Vegetarian Teens

Teens make up the fastest-growing segment of the U.S. population that is interested in becoming or choosing to become vegetarians. Panic is often the first reaction nonvegetarian parents have when teens make this announcement. Nutrition and meal planning are primary concerns for many parents as this may be brand-new territory!

Fear not, the majority of vegetarian diets are healthful and incorporate the principles of the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services (USDHHS) Food Guide Pyramid with its emphasis on eating plenty of grains, legumes, vegetables and fruit. The key to a healthful, successful vegetarian diet is variety. And with some minor alterations, only one family meal needs to be made rather than cooking separate, highly specialized meals for your vegetarian teens.

Encourage your teens to come up with ideas for their own recipe creations, and let them to shop for the ingredients and make the recipe for the family. If your teens are very strict about what they eat, they may want to help prepare their own part of the family meal. Allowing that type of initiative and creativity to shine through will make the transition to vegetarianism easier for everyone.

Nutrition Guidelines

Most teenagers’ diets could use a bit of fine-tuning, and because teens are still growing, they require extra nutrients and calories. Here are some nutrition guidelines to follow to ensure a healthful vegetarian diet:

Iron
Teenage girls and women in general, even nonvegetarians, have some difficulty getting enough iron in their diets. The RDA for iron for adult women is 18 milligrams. Taking an iron supplement is the best way to get the iron you need if you are not eating any animal-source foods. The body absorbs nonanimal iron sources more easily when eaten with vitamin C, such as in an orange or orange juice.

Calcium
Teenage girls and women in general, even nonvegetarians, have difficulty getting enough calcium in their diets. Before the age of 25, the RDA for calcium is 1,200 milligrams for those over the age of 25, the RDA is 800 milligrams.

If you take a calcium supplement, follow these three guidelines to get the most out of this nutrient:
- Limit doses to 600 milligrams at one time, so the body can absorb it more easily.
- Take it with meals, to help with absorption.
- If not taking multivitamins, look for calcium tablets containing vitamin D, which helps with absorption.

Protein
The fact is, American meat eaters are getting more protein than they need. Eliminating meat protein from your diet will decrease protein intake, but vegetarian diets usually meet or even exceed the Recommended Dietary Allowance (RDA). The recommended amounts of protein are 44 grams for girls fifteen to eighteen years old, 59 grams for boys fifteen to eighteen years old, 50 grams for adult women and 63 grams for adult men. Recent studies confirm that as long as you eat a variety of foods each day, you’ll most likely eat enough protein to meet your needs. Vegetarians not eating protein from animal sources rely on protein found in combinations of legumes, grains, pastas, cereals, breads, nuts and seeds.

Vitamin B12
Vitamin B12 is necessary for all body cells to function properly. It occurs naturally only in animal foods but can be found in supplements. Vegans are the only vegetarians who need to supplement their diets with B12. A deficiency of B12 can lead to anemia and nerve damage.

Vegetarian Ingredient Glossary
Meatless eating is growing in popularity-and it’s growing fast! With this new interest, more new and unfamiliar ingredients are popping up in the super-market, in articles about food and on restaurant menus. The following glossary will help you become more knowledgeable about these ingredients and foods.

Agar-Agar: A thickening agent made from sea vegetation. It is often used in place of unflavored gelatin, which is made from animal products.

Arborio Rice: Arborio is shorter, fatter and has a higher starch content than regular white rice. Hailing from Italy, this rice is the preferred ingredient in risotto, where its starch contributes to the creamy texture.

Arrowroot: This powdery starch comes from the tropical root of the same name. It is a substitute for unflavored gelatin.
Barley Malt Syrup: A sweetener made from sprouted whole barley. It has a mild caramel flavor and is not as sweet as sugar or honey.

Basmati Rice: A long-grain, finely textured, highly aromatic and nutty-flavored rice. It is often used in Indian and Middle Eastern cuisines.

Brewer’s Yeast: This yeast has no leavening power and is used in making beer. It is a good source of vitamin B and is widely used as a nutritional supplement.

Brown Rice Syrup: A cultured sweetener made from brown rice, water and an enzyme. It has a light flavor that is less sweet than sugar.

Carob: Carob is the dried pulp from the pods of the tropical carob tree. It is generally sold ground and used as a substitute for baking cocoa. Carob doesn’t contain caffeine.

Chipotle Chilies in Adobo Sauce: Chipotles are smoked jalapeño chilies and are sold either dried or canned in a tomato-based sauce called adobo sauce. They add a rich, smoky, complex flavor to foods.

Cilantro: Also known as Mexican or Chinese parsley or fresh coriander. This herb looks like flat-leaf parsley, but the flavor is very different: strong, fresh and tangy.

Coconut Milk: An unsweetened liquid made from a mixture of coconut flesh that has been steeped in water, then strained. Its consistency can range from thin to quite thick and creamy. Do not confuse it with cream of coconut which is quite sweet and used primarily in tropical drinks and desserts.

Cumin: The quintessential flavor in chili con carne and in many popular Tex-Mex and southwestern foods. It is also used in making curries. Cumin has a strong, warm, complex flavor.

Egg Replacer: Egg replacer is cholesterol-free and is made from starches and leavening ingredients that act similar to fresh eggs. Do not confuse it with fat-free cholesterol-free egg substitute products, which are made with egg whites.

Falafel: This Middle-Eastern specialty is a combination of ground garbanzo beans and spices. The mixture is formed into balls or patties and deep-fried, then served in pita bread with a yogurt sauce.

Kelp: Also known as kombu, it is an algae harvested from the ocean. It is available in dried sheets and powdered, a form used as a salt substitute.

Lupini Pasta: A pasta made from the ground beans of the lupin plant, which has been harvested for thousands of years. It contains more protein and fiber than wheat pasta, and because of its low starch content, it doesn’t stick together during cooking.

Meat Analogs: Meat substitutes made generally from soybeans and sometimes tofu. They come in many different forms: burgers, sausages, crumbles, hot dogs, ready-made meal mixes (such as chili) and in frozen dinners.

Miso: A fermented paste made from soybeans and grain such as barley or rice. Ranging in color from yellow to red to brown, this paste is primarily used as a flavoring ingredient in place of chicken or beef granules.

Nori: Seaweed that has been dried in paper-thin sheets. Generally, it is used for wrapping sushi and rice balls.

Seitan: Wheat gluten made by combining whole-wheat flour and water. After the dough is mixed, it is repeatedly kneaded and rinsed while immersed in water to remove all of its starch. The resulting dough is then simmered in vegetable stock and used as a meat substitute. It has a chewy meatlike texture.

Soba: Also known as Japanese noodles, soba is made from buckwheat flour and is dark brown in color.

Soy Cheese: Made from tofu or soymilk, it tastes similar to cheese made with cow’s milk. Although soy cheeses do contain fat, they are cholesterol-free.

Soy Milk: Made by pressing ground cooked soybeans. It is higher in protein than cow’s milk. Because it’s a nondairy product, it’s a common substitute for those with milk allergies.

Soy Yogurt: Made from cultured soy milk and is available in many flavors. Soy yogurt is lactose-free and
cholesterol-free.

Tahini: Also known as sesame seed paste, it comes from the Middle East and is made from ground sesame seed. It is the critical ingredient in hummus, a classic Middle Eastern dip of pureed garbanzo beans.

Tamari: This soybean product is very similar in flavor to soy sauce, but it is subtler and a little bit thicker.

Tempeh: Is made from fermented soybeans. It has a chewy texture and a mild flavor similar to fresh mushrooms. It is available flavored and unflavored in refrigerated and frozen forms.

Texturized Soy Protein (also known as TSP): TSP is soy flour that has been compressed until the protein fibers change in structure. It is available in a dried granular form and requires rehydration. It has a texture
similar to ground beef. It can be used to replace part or all of the ground meat in some recipes. Chunk-size pieces also are available to replace stew meat.

Tofu: Also known as soybean curd or bean curd, tofu is made from soybeans. The soybeans are soaked, cooked, ground and then mixed with a curdling ingredient. The resulting curds are drained and pressed into cakes, which are tofu. It is very mildly flavored with a taste similar to a very mild cheese. Because it is so mild, it easily absorbs the flavors of the herbs, spices and foods it is cooked with.

Tofu and Tempeh Know-How!

Tofu and tempeh are two of the many by-products of soybeans. These protein-packed foods, which are high in B vitamins and low in sodium, provide a healthful protein alternative for those who prefer a meatless diet.

Know Your Tofu
Tofu, also known as soybean curd, is made with soybeans that are soaked, cooked, ground and then mixed with a curdling ingredient. This ends up forming curds, which are drained and then pressed into a solid block. A staple in Asian diets, tofu is made fresh and sold daily in small shops. In our supermarkets, tofu commonly is sold in water-filled tubs, vacuum packs or aseptic packages. Look for tofu in the produce, dairy or deli section.

Types of Tofu
Firm or Extra-Firm tofu is solid, dense and a little coarse in appearance. Because it has a sturdy texture, it’s great for marinating before cooking, in stir-fries, on the grill or in any dish where you want to keep the shape of the tofu. This type of tofu is the best type for freezing. Firm or extra-firm tofu is higher in protein, fat and calcium than other types of tofu.

Soft tofu can be used in recipes such as meat loaf and chili or used in cream pie fillings. Its delicate texture allows it to be used in many ways.

Silken tofu comes in soft and firm varieties and is processed in a slightly different way, giving it a creamy, perfectly smooth, custardlike appearance. It’s best when used in blended or pureed dishes, in dips, as an egg substitute, in salad dressings and cheesecake. Pureed in a blender, it can be substituted in recipes for part of mayonnaise, sour cream, cream cheese and ricotta cheese ingredients.

Flavored tofu (marinated baked tofu) is packaged in a variety of flavored marinades. This type of tofu is very firm, having a chewy, meaty texture. Flavors will vary with different brands and may include Asian, Italian, sloppy joe and barbecue. Flavored tofu is an excellent choice for sautéing and stir-frying or dicing up for a filling ingredient in egg rolls or spring rolls.

Fat-Reduced tofu, with a texture similar to soft tofu, also is available for those looking to trim fat. The reduced-fat content results in a somewhat soft tofu.

All About Tempeh
Tempeh, a chunky soybean cake, is made from whole soybeans. The beans are often mixed with a grain, such as rice or millet, then fermented into a cake. The result is a tender yet chewy bean cake with a smoky, mushroom or nutty flavor. Tempeh can be crumbled and used like ground meat, marinated and grilled or added to soups, stews, casseroles and chili. Flavored tempeh also is available. Look for tempeh in the freezer case.

Storing Tofu and Tempeh
Unless tofu is aseptically packaged, keep it in the refrigerator and use before the use-by or sell-by date on the label.

Once tofu is opened, rinse the leftovers and cover with fresh water that you change every day. Keep covered in the refrigerator, and use within 1 week.

Throw out tofu that smells sour.

Keep tempeh in the freezer for up to 2 months or in the refrigerator for up to 10 days. As with other aged or fermented products, like cheese, a little mold may form on the surface. Once you remove the mold, you can eat the tempeh.

Draining Tofu
Draining the excess water in tofu helps prevent it from spattering when it’s fried and lets marinades soak in more easily. The fastest way to drain it is to place the whole block or cut-up tofu on several layers of paper towels, then gently but firmly press the tofu with more paper towels to blot even more excess liquid. When you have more time, put paper towels on a cutting board and put the whole block or cut-up tofu on the towels, then cover the tofu with more paper towels and weight it with something such as canned vegetables, fruit or tomatoes. The weight of the cans helps to squeeze out excess liquid.

Freezing Tofu
Freezing tofu makes it more chewy and “meaty” in texture, and it will absorb flavors more easily. Because thawed frozen tofu is sturdier in texture, it’s great for recipes that are marinated or grilled. Freezing changes the color from white to beige, yellow or caramel however, it may become white again as it thaws.

To freeze whole blocks: Drain tofu, and wrap it tightly in plastic wrap or place in resealable plastic freezer bag. Freeze up to 5 months.

To freeze pieces: Drain tofu, and cut into slices, chunks or cubes. Arrange pieces-not touching-on cookie sheet, and freeze until hard. Remove pieces from cookie sheet, and pop into a resealable plastic freezer bag. Freeze up to 5 months.

To thaw: Thaw in refrigerator. Press or squeeze out excess liquid before using.

Tofu and Tempeh Ideas
- Add cubes of firm tofu or tempeh to soups, stews and chilies.
- Substitute the "egg" in egg salad sandwiches with firm tofu.
- Crumble soft tofu into meat loaf or casseroles. Prepare recipe as directed.
- Use silken tofu for some of the mayonnaise, sour cream or cream cheese in recipes.
- Marinate cubes of firm or extra-firm tofu or tempeh in teriyaki sauce, Italian dressing or barbecue sauce. Thread on skewers and grill.
- Use soft or silken tofu in milk or fruit shakes.
- Substitute soft tofu for ricotta cheese or cottage cheese in lasagna.
- Grill or panfry sliced tofu or tempeh and eat as is or use instead of a burger for sandwiches, adding your favorite toppings.

From "Betty Crocker's Complete Cookbook, Everything You Need to Know to Cook Today, 9th Edition." Text Copyright 2000 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

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