Vegetarian Food

Common vegetarian foods: macaroni and cheese, spaghetti, cheese pizza, eggplant parmesan, vegetable soup, pancakes, oatmeal, grilled cheese, bean tacos and burritos, vegetable lo mein, French toast, French fries, vegetable pot pie, fruit shakes, bread, yogurt, cheese lasagna, peanut butter and jam, fruit salad, corn flakes…

Some vegetarians also eat: tofu, tempeh, bulgur, lentils, millet, tahini, falafel, nutritional yeast, whole wheat flour, wheat germ, sprouts, chickpeas, tamari, kale, collards, carrot juice, barley, rice cakes, carob, split peas, kidney beans, soy burgers, kiwi fruit, papaya, blintzes, curry, nut loaf…

Decreasing Fat Consumption

Vegetarian diets may be lower in fat than typical American diets. However, for those people who need to be particularly cautious about the fat in their diet, below are tips for reducing fat. Extremely low-fat diets are not appropriate for everybody, especially children and pregnant women.

Saute in water instead of oil. You can use soy lecithin sprays or rub a little oil on the pan using a paper towel.

You can use half the amount of oil, or even less, called for in most recipes. The missing oil can be just omitted, or replaced by juice, or juice concentrate to make the item sweeter, or simply substitute water.

Remember: Only animal products (including dairy and eggs) contain cholesterol. Vegetable products do not contain any cholesterol. However, some vegetable products, such as coconut and palm oil, are high in saturated fat and may raise blood cholesterol levels.

Egg Replacers (Binders)

Any of the following can be used to replace eggs:

1 banana for 1 egg (great for cakes, pancakes, etc)
2 Tablespoons cornstarch or arrowroot starch for 1 egg
1/4 Cup tofu for 1 egg (blend tofu smooth with the liquid ingredients before they are added to the dry ingredients.)

Dairy Substitutes

The following can be used as dairy substitutes in cooking:

soy milk (found in health food or Oriental stores)
soy margarine
soy yogurt (found in health food stores)
nut milks (blend nuts with water and strain)
rice milks (blend cooked rice with water)

Meat Substitutes in Stews/Soups

The following can be used as meat substitutes in soups and stews:

tempeh (cultured soybeans with a chewy texture)
tofu (freezing and then thawing gives tofu a meaty texture; the tofu will turn slightly off white in color)
wheat gluten or seitan (made from wheat and has the texture of meat; available in health food or Oriental stores)

Share and Enjoy: