Simple Meal Ideas

Here are some suggestions for preparing a delicious and satisfying vegetarian meal. Main meals Hearty soup. Start with water or a soup base made from vegetable bouillon cubes, vegetable juice, tomato juice or packaged soup mixes. Add potatoes, split peas, lentils, carrots, spinach or any leftover vegetables. Season with bay leaves, salt, herbs or miso…. Read more »

Recipes from Costa Rica

by David W. Grossman A few summers ago, I spent several weeks doing some medical research in a small town in Costa Rica called Tres Rios. As a vegan, I was initially somewhat disconcerted to discover that the Ticos had, for the most part, no concept of vegetarianism. However, a “casado” consisting of beans, rice,… Read more »

Eggs and vegan alternatives

Some rely on eggs as a source of protein and vitamin B12, but a plant-based diet can be rich in these essential nutrients, and by avoiding eggs you can have optimal health. Eggs are loaded with cholesterol – about 210 milligrams (70% of the U.S. daily value) for an average-sized egg. Eggs  contain about 4.5g of fat, of which 1.6g… Read more »

Colourful pasta recipes

Gourmet vegetarian chef, Neela Shukla, has turned her interests to refreshing meals using colourful pastas. Quick Rigatoni Primavera makes 6 large portions 3/4 cup each carrots, asparagus, squash and zucchini, julienned 3/4 cup sliced mushrooms 3/4 cup finely chopped fennel 3/4 cup finely chopped leek 3 cups uncooked rigatoni pasta 1/2 cup fresh basil, chopped… Read more »

Vegetarian energy foods for kids & athletes

Vegetarian energy foods for growing kids, active teens, and those with fast-paced metabolisms Book store shelves are stocked with “Eat more, weigh less” nutrition books, but little is written on healthy ways to increase your caloric intake. Enter vegetarian energy foods; vegetarian diets, particularly vegan diets, tend to have low calorie intakes because of their… Read more »

Dairy-free calcium sources

Written by Bonnie Kumer, R.D. and Nicole Hambleton    No bones about it, vegetarians can maintain healthy calcium stores on a dairy-free diet. Eating a calcium-rich, vegan diet just takes a little knowledge about calcium requirements, an understanding of calcium absorption, avoidance of calcium thieves and a bit of menu planning. How much calcium do… Read more »