A beginner's guide to using vegetarian recipes

Adopting a wholesome vegetarian diet isn't as simple as removing meat from your meals and eating what's left over. You need to take extra steps to make sure you're meeting your daily vitamin intake.

Vegetarian diet planning

A good vegetarian diet consists chiefly of plant-based foods, such as nuts and seeds. Because the emphasis is on non-meat food sources, a non-animal diet generally comprises of less fat and cholesterol, and usually includes more fiber.

If you are doubtful of how to begin, start with what you already know. Make a list of dishes you prepare often. Some of these may already be meat-free, such as spaghetti or rice dishes. Next, choose dishes that could easily become a meat-free one with a couple of substitutions. For example, you can make vegetarian chili by leaving out the meat and adding veggie sausage. Or make fajitas using seitan instead of chicken. You may be pleasantly surprised to discover that some dishes require only simple substitutions.

Once you have compiled a list of meatless dishes, add new ideas. borrow vegetarian cookbooks. Scan the Internet for meatless recipes or for tips about making meatless substitutions. Check out ethnic restaurants to sample new vegetarian cuisine. The more variety you add to your diet, the better the chance you'll meet all your nutritional needs.

No matter what your age or situation, a thoughtful vegetarian diet can meet your nutritional needs. Even children and teenagers can thrive on a meatless diet, as can senior citizens, and pregnant or breast-feeding women. If you're unsure whether a vegetarian diet is right for you, talk to your doctor or a registered nutritionist.

Vegetarian products, such as veggie burgers add variety to your vegetarian diet. Found in many health food markets, these foods reproduce the taste and texture of meat and generally have less fat and fewer calories. Many of the meatless products, such as tempeh, are made from healthy soybeans. Others are made from wheat gluten. If you eat a vegan diet, you may need to find substitutions for eggs and dairy products.

Try these suggestions when planning meals or cooking:

  • Milk. Substitute fortified rice milk in place of regular milk.
  • Butter. When frying, use vegetable broth instead of butter.
  • In baked goods, use canola oil.
  • Cheese. Use nutritional yeast flakes which are available in health food stores or skip.
  • Eggs. In baked goods, try egg replacers, made from potato starch. For an egg-free omelet try using tofu.