Eat Veg

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. For additional flavour add fried leeks, onion or celery. Pasta. Cook up your favourite noodles, then add a sauce such as tomato, pesto, mushroom, or herbs and olive oil. Sauces can be purchased ready-made or create you own. For a heartier meal add in some tofu cubes, chickpeas, lentils or nuts. Toss in some steamed veggies or serve on the side. Stir Fry. Fry any combination of fresh vegetables, onions, tofu, tempeh, nuts or seeds. For flavour use soy sauce, ginger, garlic, or toasted sesame oil. To create a sauce, add about one cup of water when the vegetables are half cooked, and simmer. The liquid can be thickened by adding 1 Tbsp. of cornstarch dissolved in cold water. Serve on rice, couscous, bulgur or pasta. Tip: add in any greens near the end as they don’t take very long to cook. Substantial salads. Potato… Read More

Filed under: Eat Veg Vegan & Vegetarian Cooking Tips Vegan & Vegetarian Recipes Vegetarian Meal Ideas

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, salad and fried plantain with a slab of beef or chicken on top, was universally available. Once I managed to convince the concerned locals that I really did not want the beef or chicken and that I honestly was happy without an egg or a piece of cheese instead, I was able to survive quite comfortably on the local cuisine. Costa Rica is certainly not known for its fine dining, and the “casado”, while satisfying, was hardly imaginative. However, I was very lucky to find myself staying with a uniquely gifted woman known as Doña Elvia. Before retiring she and her husband had operated a renowned restaurant for 20 years in San José. Although she had never before cooked a vegetarian meal, Doña Elvia quickly and happily adapted her traditional dishes to our dietary needs. She was fascinated by the idea of healthier… Read More

Filed under: Eat Veg Travelling Vegan & Vegetarian Recipes

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 is saturated. Calorie-wise eggs are 75 percent fat, 20% protein and 5% carbohydrate. [Source:] Note: eggs are often eaten with high-fat foods such as cheese (in omelets), or fried with bacon and sausage, boosting the meal’s fat content further. Because egg shells are fragile and porous and because conditions on egg farms are crowded, eggs are the perfect host to salmonella bacteria – a leading cause of food poisoning. But don’t worry! They’re easy to replace. Replacing eggs in baking Eggs in baking are rarely used for their flavour but rather for their binding and raising qualities. If a recipe calls for just one or two eggs, you can often skip them. Add a little extra water and oil for each egg eliminated to balance out the moisture content of the recipe. Or try one of these substitutes in place of one egg: 1 Tbsp ground flaxseed and 3… Read More

Filed under: Eat Veg Vegan & Vegetarian Cooking Tips Vegetarian Meal Ideas

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 1/2 cup fresh parsely, chopped 2 cloves garlic, chopped 2 tbsp olive oil (or water) salt and pepper to taste Cook rigatoni according to directions. Drain well. Pre-heat oven to 475 degrees F. Mix herbs, salt and pepper, garlic and oil or water with vegetables in a shallow baking pan. Roast vegetable mixture for 5-7 minutes or until brown. If dry, add 2 more tbsp water and mix. Remove from oven and toss with pasta. Serve immediately. Note: A low-fat parmesan cheese or substitute could be sprinkled on top. No Cheese Lasagna Serves 6 – 8 12 strips lasagna noodles 1 large onion, chopped 1 tbsp oil or 3 tbsp water 2-4 garlic cloves, chopped finely 1/4 cup fresh basil (or 1/2 tsp dried) 1/4 cup fresh parsley (or 1/2 tsp dried) 2 1/2 cups tomato sauce 1/4 cup fresh oregano (1/2 tsp dried) 2 pkgs… Read More

Filed under: Eat Veg Vegan & Vegetarian Cooking Tips Vegan & Vegetarian Recipes

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 low fat and high fibre contents. There are many cases where “high octane” foods are required to accommodate high energy demands. Those engaged in physical sports have increased energy needs ranging from 2000 to 6000 calories per day. Others such as pregnant women may easily meet their energy needs but may not necessarily meet nutrient requirements unless some attention is given to nutrient-dense foods. Even children, with limited stomach capacities have high nutrient requirements. Big breakfasts granola-type cereal with soy milk, dates, figs, and other dried or fresh fruit. banana soy milk smoothies with tahini or almond, cashew or sunflower butter added nut butter, such as almond or cashew, with banana on whole grain toast and juice pancakes with sliced fruit, walnuts, non-hydrogenated margarine and maple syrup whole grain muffins with tahini & honey spread, banana and juice Lay it on for lunch hummus in… Read More

Filed under: Eat Veg Healthy Living Nutrition Resource Centre Vegan & Vegetarian Cooking Tips

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 we really need? The amount of calcium recommended as the RNI (Required Nutritional Intake): Women 1000 mg/day Women 50+ 1200-1500 mg/day Men 1000 mg/day These requirements take into account the negative effects of protein and sodium on calcium balance. Calcium absorption levels of plant foods Deep green vegetables (broccoli, Brussel sprouts, Chinese and green cabbage, kale, kohlrabi, etc.) 50-70% Milk 32% Almonds 21% Beans 17% Spinach, cooked 5% Studies have shown that the calcium in kale, bok choy, broccoli and other green leafy vegetables as well as tofu (set with calcium sulfate or calcium chloride) is absorbed at a rate equal to or greater than milk. The role of protein Animal protein (beef, poultry, fish, and egg) causes calcium to be excreted in the urine. A person following a diet that does not include animal protein may have lowered calcium needs. For example,… Read More

Filed under: Eat Veg Healthy Living Nutrition Resource Centre