To Your Health
October, 2007 (Vol. 01, Issue 10) |
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If you're going out for dinner, Indian, Middle Eastern, Greek, Thai and Chinese restaurants are known for offering a large selection of meat-free cuisine, and restaurants catering solely to vegetarians are popping up with greater frequency. Most importantly, be sure to limit your intake of sweets, fatty foods and unhealthy carbohydrates. This is a common trap for vegetarians and inevitably will lead to low energy and poor overall health.
A vegetarian diet, if done properly, can be a healthy life choice for anyone at any age, from children and teenagers to elderly and pregnant women. Before you get started, talk to your doctor to make sure you are getting adequate nutrition and making positive, informed decisions about your health.
Vegetarian or not, consider expanding your food horizons with these simple but delicious vegetarian recipes.
Vegetarian Chili
- 1 (12 ounce) package frozen burger-style soy crumbles
- 2 (15 ounce) cans black beans, rinsed and drained
- 2 (15 ounce) cans dark red kidney beans
- 1 (15 ounce) can light red kidney beans
- 1 (29 ounce) can diced tomatoes
- 1 (12 fluid ounce) can tomato juice
- 5 onions, chopped
- 3 tablespoons chili powder
- 1 1/2 tablespoons ground cumin
- 1 tablespoon garlic powder
- 2 bay leaves
- salt and pepper to taste
In a large pot, combine meat substitute, black beans, kidney beans, diced tomatoes, tomato juice, onions, chili powder, cumin, garlic powder, bay leaves, salt and pepper. Bring to a simmer and cover. Let the chili simmer for at least 1 hour before serving.
Vegetarian Penne Pasta
- 1 pound penne pasta
- 1/2 medium zucchini, chopped
- 1 yellow pepper, sliced into strips
- 1 red pepper, sliced into strips
- 12 ounces asparagus, trimmed and cut into 1-inch pieces
- 1/2 cup chopped parsley
- 4 cloves garlic, minced
- 2 tablespoons olive oil
- 1/4 lb. extra-firm tofu, in strips or cubes
- 1 lemon
- Fresh basil and/or oregano to taste
Cook the pasta for about 8-10 minutes, until tender. Drain and rinse, then set aside. In a large skillet, sauté the tofu, zucchini, asparagus, peppers and garlic in oil on medium heat for about five minutes. In a serving bowl, mix chopped parsley and chopped basil with the cooked pasta. Cut lemon in half and squeeze juice over pasta and mix. Stir in tofu, tomatoes, vegetable mixture and garlic before serving. Add salt, pepper or red pepper flakes to taste.
Portobello Panini
- 4 tsp extra-virgin olive oil
- 1 1/2 tsp reduced-sodium soy sauce
- 1 clove garlic, crushed through a press
- 1/2 tsp freshly ground black pepper
- 4 portobello mushroom caps
- 2 large plum tomatoes, seeded, diced
- 1 tbsp sherry vinegar
- 2 ounces soy cheese
- 4 (1/2-inch thick) slices focaccia bread
- 1 cup baby arugula leaves
Marinate mushrooms in 2 tsp of the oil, soy sauce, garlic and pepper. In a small bowl, combine tomatoes, vinegar, cheese, and remaining 2 tsp of the oil. Lightly toast bread slices 2 minutes per side. Grill mushrooms, gill sides down, 4 minutes. Turn caps over and fill with tomato mixture. Cover grill; continue to grill 3 to 5 minutes, until mushrooms are tender but still hold their shape. Place a mushroom over each bread slice. Top with arugula leaves.
