Fruit Toast Base Ingredients

• 4 English sourdough muffins, cut in half
• 1 banana, mashed
• ½ cup coconut water
• ½ tsp vanilla
• ¼ tsp ginger
• 2 tsp olive oil

 Fruit Toast Toppings Suggestions

• Various fruits – bananas, strawberries, apricots, apples
• Nuts – sliced almonds, chopped peanuts, chopped walnuts
• Further toppings – chopped dark chocolate, balsamic vinegar mixed with brown sugar, dried cranberries

 Instructions

1. Turn the broiler on high.
2. Toast each English muffin half under the broiler or in a toaster until lightly toasted.
3. Heat a medium size frying pan over medium heat.  Add olive oil to frying pan.
4. Mix mashed banana, coconut water, vanilla, and ginger.
5. Dip each toasted English muffin half in the banana and coconut water mixture.
6. Place English muffin half on heated frying pan.  Heat 2 minutes, then flip and cook a further 2 minutes.
7. Top English muffin halves with different mixtures of toppings such as strawberries with balsamic vinegar and brown sugar, apricot slices with thinly sliced almonds, bananas with chopped peanuts and dark chocolate, and thinly sliced apples with craisins and chopped walnuts.
8. Place English muffin halves on a broiler pan lined with aluminum foil.  Broil briefly for 2 minutes, keeping the broiler door open so you can watch for burning.
9. Enjoy warm – no butter or syrup necessary!

Yield: 8 fruit toast pieces

Veggie Versatile Quesadillas by Martha DeCampos, RD, LD, take ingredients that are easy to keep on-hand and combines them into a quick and nutritious evening meal. This recipe is also very flexible to fit any family’s taste buds. So stock up now for the busy days ahead!

Veggie Versatile Quesadilla by Martha DeCampos, RD, LD

It’s not surprising that this question continues to be asked. The societal belief that a well-balanced diet must include meat, fish, poultry and dairy foods is deeply ingrained and has some roots in the association of these foods with an individual’s ability to procure them, that is, one’s personal affluence. During World Wars I and II, many foodstuffs were rationed including butter, sugar, meat, and coffee. Transportation of food was limited by fuel rationing and so people began to cultivate their own gardens and raise their own chickens. Thus, Victory Gardens appeared where flowers once grew or cars once parked. The ‘Eat locally’ movement had begun but with a slightly different intent than today’s locavores.

Naturally, with the rationing came a sense of deprivation that persisted until the end of the wars and the relative improvement of choices in the market. As people were able to add some of the former luxuries back into their regular diets, it wasn’t long before these luxuries became daily staples.

It’s worth noting here that as countries around the world become increasingly more developed and affluent, their diets also change to include the very luxuries mentioned above; fat, sugar, meat and another, alcohol. Patterns of disease in those countries parallel the dietary changes as both become more like disease and diets seen in Western countries.

So the question remains, “Does a vegetarian diet provide enough?”

Once again my dear photographer friend, who also happens to be a midwife, comes to the rescue with a delightful visual aid.

Take a look at the platter of food she compiled for her pregnant clients; its beauty belies its nutrient value. Not only colorful but also displaying the recommended plate proportions of protein, vegetables and fruits, this meal offers enough for an individual to meet nutrient needs as well as support good health. All the foods are rich in vitamins and minerals, phytochemicals and fiber while being relatively low in calories and fat as well as being free of simple sugars and cholesterol. These characteristics help to maintain appropriate weight and reduce blood pressure as well as risks for heart disease and diabetes.

White lima beans are this meal’s primary source of protein, with one cup providing 16 grams or about 30 percent of an adult woman’s daily requirement. The limas’ 30 grams of fiber meet the daily recommendation for adults and do a great job of modulating blood sugar, providing satiety and maintaining intestinal health. Besides being rich in potassium, white lima beans pack iron to the tune of 60 percent of the adult recommended daily intake. There are 140 calories in one cup.

Sugar snap peas, which are actually a hybrid of English peas and snow peas, are completely edible. One cup has barely 30 calories but more than 60 percent of recommended vitamin C intake. This is a vitamin K rich vegetable, which is why it is so aptly included in the lunch for pregnant women.

The much-maligned watermelon also does its share to support good health by providing vitamins B₆, C and K, plus potassium and lycopene, a beneficial phytochemical found only in red-pigmented fruits and vegetables. One cup has about 50 calories, a trace of protein but no fat or cholesterol. What is fascinating about the protein is that it is comprised of amino acids that can metabolize to nitric oxide, a substance that helps to maintain artery function and thus improve blood pressure.

Without examining the familiar nutrient gifts of the mixed greens and herb salad, you can see that a lunch comprised of what we have just discussed can be not only quite filling but also nutrient dense, providing almost a third of a woman’s daily protein needs, wrapped in a wide variety of vitamins and minerals as well as including enough fiber for the day.

These nutrients promote good health; the fruit and vegetable packages they come in are visually and gastronomically pleasing, and the relatively low caloric load helps to maintain a healthful weight.

Is this not enough to make you curious to learn more about a vegetarian diet?

Start by eating more of the plant-based meals you already eat. Bean and rice burritos? Pasta Primavera? Cereal? These are vegetarian foods! By focusing on the ones you already eat you are making changes even before you introduce new foods.

Add more plant foods to the mixed meals you are eating. Shift the balance of plant and animal foods toward more plants – the ones you already eat and love.

Don’t give up your favorite animal foods immediately.  If you love cheese pizza more than life itself, keep eating it! Make the easier changes first.

Eliminate animal foods you don’t eat often.  You won’t miss these so let them go first.

Find other vegetarians and vegans!  Most likely they will be excited to share their favorite foods, meals and their restaurants.  There are many types of vegetarians with varying food preferences, so talk to as many as possible.

Find recipes and cookbooks that you like.  Skip the gourmet ones (for now!) and go for the ones that are most similar to your cooking/eating style.

Cook with others.  Invite friends over for a vegan dinner feast. When making changes in your life it’s always easier when you involve others.

Many health food stores and grocery stores carry plenty of healthy vegetarian foods like non-dairy milks, faux meat products and a variety of produce and whole grains.  Take the time to explore different sections of these stores. You may find stuff you didn’t know existed.

The abundance of plant foods that exist in the world is mind-boggling! And the variety of ways to prepare them is incomprehensible. Imagine the possibilities and don’t discount a food immediately, look for other ways to prepare it.

Be prepared.  Stock your kitchen with the healthy, plant foods you want to eat and it will be harder to lapse into old ways.

Stay connected.  Subscribe to our blog and stay informed about the health, ethical and environmental benefits of eating a plant-based diet.

Ingredients

• 1 artichoke*
• ¼ cup olive oil
• 2 ½ Tbsp balsamic vinegar
• 2 tsp Dijon mustard

Instructions

1. Place one medium saucepan of water on stove top. Bring to a boil over medium-high heat.
2. Prepare the artichoke by cutting off the stem and snipping the tips of the leaves using a pair of kitchen scissors.
3. Boil artichoke for 15-20 minutes or until the leaves can be easily peeled from the artichoke.
4. Meanwhile, whisk together the olive oil, vinegar, and mustard in a small bowl. Makes 1/3 cup dipping sauce.
5. To serve, peel artichoke leaves from the artichoke and dip the bottom of the leaves into the vinaigrette.

*Note: One medium artichoke comfortably feeds two people.

A Vegetarian World Tour: Canada

Recipe contributed by: Vesanto Melina, MS, RD
Food Photo by: Meredith Hink, MS, RD

This sensuous and creamy dessert comes from “The Raw Food Revolution Diet” by expert raw chef Cherie Soria and registered dietitians Brenda Davis and Vesanto Melina (The Book Publishing Company, 2008). It will feed the soul of every chocolate lover and can be served as a sauce or pudding. The secret ingredient, avocado, makes it thick and rich, yet avocado cannot be detected in the flavor, so you can play a guessing game with tasters.

Chocolate Velvet

Makes 1 1/2 cups (6-8 servings)

Ingredients

• 1 ripe avocado
• 6 tablespoons unsweetened raw cocoa powder or carob powder
• 1/4 cup agave syrup
• 2 tablespoons evaporated cane juice
• 1/2 cup plus 2 tablespoons water
• 1/2 teaspoon vanilla extract
• Pinch of ground cinnamon
• 2 tablespoons water plus 1/2 cup water

Instructions

1. Combine the avocado, cocoa powder, agave syrup, evaporated cane juice, 2 tablespoons of the water, and all of the vanilla extract and cinnamon in a food processor fitted with the S blade and process until smooth.
2. Add the remaining 1/2 cup of water and process again until well blended. The more water you add, the thinner the sauce will be. (If you prefer to use a blender rather than a food processor, be careful not to process the mixture too long. If too much air is beaten into the sauce it will become too fluffy.)
3. Stored in a sealed glass jar in the refrigerator, Chocolate Velvet will keep for up to 1 week.

Variations

Chocolate Frosting or Filling: Use only 2 tablespoons of the water and omit the remaining 1/2 cup.

Chocolate Mousse: Use a blender instead of a food processor and use only 1/4 cup of the water to create a fluffy consistency similar to a classic mousse.

Frozen Fudge Bars: Freeze the mixture in popsicle trays.

Chipotle peppers are a wonderful way to add a smoky, spicy flavor to any dish.  This scramble is rich in flavor and texture and will be sure to be a crowd pleaser.  The addition of the chipotle peppers can be adjusted up or down depending on your spice tolerance.

Ingredients

• 1 cup diced green peppers
• 1 cup button mushrooms, diced
• 1 cup diced Roma tomatoes
• 1 cup diced yellow onion
• 8 oz pkg tempeh, diced
• 1/3 cup chipotle peppers in adobe sauce, diced
• 2 cups frozen hash browns
• 1 Tbsp canola oil
• Salt and pepper
• Juice of 1 lime
• 1 pkg. 8 inch whole wheat tortillas
• Fat free sour cream or vegan sour cream substitute

Instructions

1. Prepare and combine diced peppers, mushrooms, tomatoes, onion, tempeh, and chipotle peppers.
2. Heat canola oil in 12 inch skillet over medium heat.  Layer hash browns on bottom, then tempeh mixture on top.  Add salt and pepper to preference.  Cook over medium heat for 8-10 minutes or until hash browns are brown and crispy.  Then, using a spatula, flip over the hash brown and tempeh mixture.  Cook an additional 8-10 minutes until all vegetables are thoroughly cooked through.  Add juice of 1 lime within last few minutes of cooking.
3. Portion ½ cup into wheat tortilla and serve with sour cream substitute.

Nutritionals (per ½ cup of tempeh scramble, tortilla and sour cream not included)

Calories: 113; Fat: 3.4 g; Saturated Fat: 0.5g; Trans Fat: 0g; Cholesterol: 0 mg; Sodium: 117 mg; Carbohydrate: 15g; Fiber: 4.6 g; Sugar: 2.5g; Protein: 6g; Vitamin A: 508 IU; Vitamin C: 20.5mg; Iron: 1.5 mg; Calcium:42 mg

Ingredients

• ¾ cup sliced carrots
• ¾ cup chopped celery
• ¾ cup chopped green onions
• ½ cup finely chopped seitan
• 4 cups vegetarian broth
• 1 cup soba noodles, broken into 2-3 inch pieces
• 2 teaspoons mustard (optional)

 Instructions

1. Place broth in a medium saucepan over medium heat.  Bring to a boil, approximately 10 minutes.
2. Add carrots and celery and cook for 5 minutes or until soft.
3. Add onions, seitan, and noodles and cook for an additional 6-7 minutes.
4. Add mustard just prior to serving.
5. If storing for later use, additional water may be needed as the soba noodles tend to absorb water.

Yield: Approximately 4 ½ cups

Ingredients

• ¼ cup balsamic vinegar
• ¼ cup brown sugar
• ¼ cup Go Veggie^TM cream cheese alternative
• 4 cups mesclun spring mix salad
• 2 cups sliced strawberries
• 2 kiwis, peeled and sliced
• 1 cup fresh peas
• 1 cup sliced almonds

Instructions

1. Combine balsamic vinegar and brown sugar in a small saucepan.  Heat over medium heat for about 5-6 minutes or until mixture is reduced to half.  Remove from heat and stir in cream cheese alternative to form a creamy sauce.
2. Prepare four salad bowls.  Place 1 cup spring mix in each bowl.  Top with ½ cup sliced strawberries, kiwi slices, and ¼ cup fresh peas.
3. Drizzle balsamic dressing over salad.  Top with ¼ cup sliced almonds.

Yield: 4 servings

Vegetarians do not consume any fish, meat, or poultry. A lacto-vegetarian consumes dairy products and an ovo-vegetarian consumes eggs. A lacto-ovo vegetarian consumes both dairy products and eggs, but no meat. Products labeled “vegetarian” typically do not contain any meat or meat-derived products; however, there are no regulations in the U.S. governing the use of “vegetarian” on a label.  To be certain that a product is vegetarian, contact the manufacturer. An example of a meat-derived product is gelatin, which is prepared from animal bones.

Vegans are vegetarians who do not consume any animal/insect=derived products including dairy products, eggs, and honey. This group avoids animal/insect-based food dyes, binders, and additives.

Individuals following a Raw Diet consume products that are uncooked and unprocessed.   The percentage of raw foods can vary from 50-100% raw.  Their diet may or may not be vegan.  Consumers of the raw diet do not cook foods at temperatures greater than 116 degrees Fahrenheit. Examples of raw foods are typically vegan include fresh fruit and vegetables, nuts, seeds, sprouted grains, beans, and dried fruit. Depending on the individual’s preference raw meat like Carpaccio or raw fish like sushi may be eaten as well as raw milk products.

The Academy of Nutrition and Dietetics recognizes that appropriately planned vegetarian and vegan diets are healthful for all age groups.   Completely raw diets are not recommended for infants and children due to concerns with nutrient adequacy