Pryia , 07-06-2001 05:47 PM
I have decided to slowly change us from
eating meat to meatless. I am going to use
up what meat we have and then do at least
3/4 of our meals meatless. I have looked
over the vegetarian section. I do not plan
on giving up dairy. But I need to make sure
we get enough protein- esp. my son. So I was
wondering how to go about this and ideas of
foods to buy and eat. We like our fruits and
veggies (okay I like veggies more than he
does) But I think for better health this is
the way to go.
Thanks for the help
My DH and I eat lots of tofu in stir frys and love the chefs max boca burgers - and we are meat eaters - but end up with no meat meals about 5 nights a week because it is yummy and cheap.
For the chef max burgers I microwave them for 2 minutes while some bread (small pieces - whole grain) are toasting. We serve them with mustard, ketchup, tomato, avacado, and lettuce. It is a really filling and great dinner as long as you have good bread. I don't like boca burgers with a big white hamburger roll - because it makes them seem too small. We usually have a bowl of cottage cheese with peaches on the side. I am trying to lose weight - my husband is a bean pole, but a very health conscoius eater.
Not vegetarian, but pescatarian
I've been eating pescatarian (only meat is fish, eggs and dairy are fine) since February. It started on a whim and just continued.
There's a good message board, by the way, at
http://www.vegsource.com. I think there's a beginner's section, and everyone there was helpful. There's also a great book called Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Lifestyle.
Usually you need less protein than you've been eating -- Americans tend to eat about double the amount of protein they need! But I'm not sure about kids or teens, those are another matter, I haven't looked into that. But I know the book I mentioned above does.
I'd check into those resources, or with your doctor, for information about how much protein you do need. I find it pretty easy to fit in. Heck, if I eat a fish fillet that's almost all the protein I need in a day! But that's not really vegetarian. For vegetarian, I tend to eat Egg Beaters (which is basically just egg whites), soy or bean based chilis, red beans and rice, other bean-based dishes, hummus, PB&J, peanuts, cheese, milk mixed in things, soy-based health bars (like Clif and Luna), boca burgers, egg salad, tofu, and any and all Morning Star vegetarian products.
Some of those I only eat rarely as they're high in fat and calories, like the PB&J. I
love Morning Star products. Unfortunately they're expensive, though I seem to get coupons for them at the grocery store as I buy them. I've had bad luck cooking tofu myself, so only eat it out, and I've also had miserable luck with vegetarian crumbles in place of ground beef in dishes. Boy would I love to find a vegetarian cooking class in my area...
Actually, red beans mixture seems to be what I eat most, since I love the stuff. It's quick to cook, it freezes well, it incorporates a lot of fiber and veggies, and it's versatile. I usualy just dump in a can of red beans, a can of black, some sauteed onions and green (and/or red) peppers, some garlic, and then a jar of salsa. Cook it until it's warm. You can mix it with rice for red beans and rice, wrap it up in tortillas for burritos, serve it on potatos, put it on English muffins with a bit of cheese for mini pizza, add some spices and top with cheese to make more chili-ish, etc.
Nice to see other veggies around, even if I'm only "sort of" veggies. Lately I've been stuck trying to think up quick, low-cal snacks that are good for protein. I tend to default to steamed shrimp (pescatarian, not vegetarian, of course). It seems like too much of a pain to cook up eggs, or a boca burger, or whatever. Those are usually bigger than I'm hungry for, too. Peanuts and cheese are smaller, but high in calories. Used to be I'd roll up a couple slices of lunch meat, but that doesn't work anymore.
I don't want people to think I'm advertising stuff here, but there's another book I've found to be really good. It's called "The Teen's Vegetarian Cookbook", by Judy Krizmanic (who was, I believe, a teen when she wrote it). If your son is 10-18, I think he might like this book.
Unfortunately, the receipes aren't particularly low-fat, something the author has admitted to in retrospect. But there are some that are, and some that can be adapted. Since it's written by a teenager it reads pretty well for that age group, and it's got helpful blurbs from other teenaged vegetarians in it.
There's also a companion book about vegetarianism in general, but I haven't read that one.
Hi Pryia,
Congratulations on your decision to transition to a meatless diet! I am 24 and in my 11th year of being an ovo-lacto vegetarian. I made the change for ethical reasons, not health, but I have seen plenty of health reasons for it. If you are curious to see what I eat, my fitday journal is at:
http://www.fitday.com/WebFit/PublicJ...Owner=lucylost
I eat out a lot and eat a lot of "ethnic" foods. Particularly Asian (Chinese, Japanese, Indian). Soy is my lifesaver. I have been using soy for probably the last 15 years. Good meat substitutes are: Tempeh, TVP (Textured vegetable protein - available in bins at health stores), Tofu, bean patties, grain patties, and polenta. I personally have never been able to figure out what to do with polenta (a corn food of some sort) but some other veggies I know eat it. In addition to Yves and Morningstar, Amy's sells convenient frozen dinners that are available in my local Safeway, so I assume many grocery stores carry them.
Pasta and rice make easy "bases" to add various vegetable mixtures to, unless you are doing low-carb. Homemade soups and stews are quite tasty also. Salads are excellent. Vegetarianism is becoming more popular, and with some extra effort, you can basically find a meat-free version of anything you are used to eating.
The way I transitioned was this: I first stopped eating beef. I have always been allergic to pork and fish, so that was easy. Then I cut out chicken. Then I cut out turkey. I tried to give up eggs and cooked milk, but don't really see a need to at the moment.
Good luck!
Here is an article that I came across and thought it might help some people on this thread.
Tobey
Now what do I eat?
(Outreach & Information)
IT'S EASIER THAN YOU THINK!
For beginning vegetarians . . . the transition to Vegetarianism in 5 easy steps!
What to Eat? This article has suggestions for:
Breakfast
Lunch and Dinner
Drinks
Snacks
Eat lower on the food chain. It's healthy, environmentally sound, economical, fun and delicious.
The Transition to Vegetarianism
As you begin your transition to a more wholesome diet, remember that tastes for foods are learned. You may want to begin slowly, by replacing high-fat dairy products with fat-free versions and eating meat less often. However, making a complete break from animal foods is so rewarding that it's actually easier for most people.
All your needs for protein, calcium and other vital nutrients are easy to satisfy if you eat enough calories each day from a wide variety of foods. It's that simple! The only nutrient deserving extra consideration is Vitamin B-12, which, since it is made by bacteria, is not naturally present in plants. Your B-12 requirements can be easily met by including miso, a B-12 fortified cereal, soymilk or a supplement twice a week.
Step 1
Reduce or eliminate red meat, poultry and fish. Replace with health-supporting grain, legume and potato-based dishes. Or, start by giving yourself larger servings of rice, potatoes and vegetables at meals - and ever smaller portions of meat.
Step 2
Increase intake of calcium-rich vegetables - broccoli, carrots, kale, chard, mustard greens, etc. Choose more raw fruits and vegetables: cooking destroys nutrients. Try for 50% of your daily intake as uncooked foods and gradually increase the proportion. Buy organic.
Step 3
Reduce the "luxury" fats. Hydrogenated oils (like margarine) are artificially thickened vegetable oils that can damage your arteries and have been linked to some cancers. Gradually eliminate both butter and margarine from your diet. Reduce your use of cooking oils and oil-based salad dressings. Switch to nonfat (or low-fat) versions of prepared foods (and dairy products, if you still eat them). Read product labels. Replace eggs in baking with two tablespoons of water per egg - or try Ener-G egg substitute.
Step 4
Replace dairy products with non-dairy foods. Delicious milks, cheeses, and frozen desserts based on soy, rice, nuts and seeds are available in health food stores and many grocery stores.
Step 5
Reduce refined carbohydrates (white flour, white sugar, white rice, etc.) by choosing whole grain products and natural sweeteners (fruits, juices, maple syrup, etc.).
It's easy. There is an endless supply of fabulous vegetarian recipes from many cultures. A wide variety of cookbooks are available in bookstores and health food stores. There are several lines of fast foods - pilafs, falafels, humus, "burgers," "tofu," etc. - for sale across the country. If you can't find them in your store, ask your grocer to carry them - she or he is always looking for suggestions. Ask your favorite restaurant to serve vegan burgers, pasta dishes, etc.
Here are some suggestions for breakfast, lunch, dinner, drinks and snacks:
Breakfast
Cereal lovers - Try hot or cold whole grain cereal or granola with soy milk and fruit. Use maple syrup or honey instead of sugar. Try apple juice on granola - it's great!
Bread lovers - Try whole grain bread, toast, bagels, non-dairy muffins or specialty breads, with raisins or dates and nuts or seeds. Remember, even soy margarines have just as much fat as butter. Try apple butter, pure fruit jams, nut butters, humus or tahini on your bread or bagel.
Egg lovers - Don't knock scrambled tofu until you've tried it. There are easy mixes produced by several companies, as well as recipes in vegetarian cookbooks. Try sautéing cubed firm tofu with anything you would add to an omelet.
Other breakfasts - Treat yourself to waffles or pancakes made with soy milk - try using 1/2 banana in place of each egg - and smothered in fresh or hot cooked fruit. Make fruit smoothies with everything you can imagine. Use sweet fruit to make breakfast cobbler or pie and you won't need to add sugar when baking.
Lunch or dinner
Sandwiches - Whole grain breads, avocado, grated carrots, sprouts, lettuce, tomatoes and thinly sliced cucumbers make great sandwiches. Try nut butters with pure fruit jams or humus with crisp sliced vegetables. Vegetarian cookbooks have great recipes for spreads. Falafel is delicious.
Salads - Most vegetables can be served raw, chopped small or grated in salads. Cooked beans (garbanzos, kidney, black, lentils, etc.), sprouts, seeds, nuts and avocados are excellent. Try salad dressings with little or no oil and/or flavored vinegars. Stuff your salad into pita bread and add tahini to it.
Pasta - Try all those special pastas made with wholesome grains, vegetables and spices. Experiment with marinara, pesto and tomato basil sauces. Try sautéing garlic, onions, summer squash, red bell peppers and tomatoes in a little olive oil -or in a little sesame oil and tamari (soy sauce).
Burritos or tacos - Try beans (black beans are great), rice or potatoes, avocado, tomatoes, lettuce or crisp shredded cabbage, salsa, soy cheese, etc. Use soft corn or whole wheat tortillas. Find your own favorite combinations. Nachos con todo (with everything) is a great fast meal.
Potatoes - Potatoes can be baked, steamed, mashed or home-fried. Try them with sauces, salsas, mustard, in soups or salads. Treat yourself to mushroom gravy. Remember yams and sweet potatoes.
Veggie or tofu burgers - There are many varieties in stores. They are delicious and easy to bake, fry, barbecue or microwave. Tofu hot dogs are almost indistinguishable from the original. Pile on the lettuce, tomatoes, onions, pickles, ketchup, mustard, tofu mayo and barbecue sauce.
Vegetables -Try stir-fried or steamed, served with brown rice, millet, barley or potatoes. Add cubed firm tofu and tamari or mushroom gravy for a feast.
Pizza - Use whole wheat crust, tomato sauce, spices, soy cheese, and all your favorite trimmings. Try almonds, garlic, and fresh tomatoes.
Soups - Beans, lentils, nuts, veggies, grains, potatoes, tofu - anything is good in soup. Simmer your favorite vegetables for a few minutes and add a little miso for a quick treat. There are many brands of instant soups made with wholesome and delicious ingredients - just add boiling water, stir and wait.
Drinks
Milks - Soy, rice, nut or seed milks are perfect substitutes for cow and goat milk. Carob, chocolate and vanilla versions are delicious. Watch out – some have added oils that make them just as high in fat as cow milk.
Juices - Many bottled organic juices are available all across the country. Look for local fresh-squeezed brands. Juice your own. Many vegetable juices are just as delicious as fruit juices. Be daring - carrot juice can be habit-forming.
Water and tea - Add sliced lemons, limes, oranges or tangerines to fresh clean water. Try herbal iced teas and hot teas.
Snacks
Go for crispy foods like popcorn, pretzels, chips, fresh fruit, carrots, nuts, seeds and celery with almond butter. Enjoy cobblers and pies made from sweet fresh fruit, smoothies, non-dairy cookies and muffins, dried fruit, frozen fruit bars and non-dairy frozen desserts like Rice Dream and Tofutti. Avoid preservatives and buy organic.
