Vegetarian & Vegan Diets

Types of Vegetarians

A vegetarian diet consists of vegetables, fruits, grains, legumes, nuts and seeds. Vegetarian diets vary in that some individuals will eat dairy and eggs (lacto-ovo), some will only include dairy in their diets (lacto) and some will eat eggs, but no dairy (ovo). Those who consume no dairy or eggs are vegans. The decision to eat a vegetarian diet can be inspired by religious beliefs, concerns for the environment, or the need to overcome health problems. Whatever the purpose, it is important that a vegetarian diet is centered on healthful food choices, rather than simply the absence of animal protein.

The Benefits of a Vegetarian or Vegan Diet

Vegetarians tend to have lower incidences of chronic health conditions, such as atherosclerosis, cancer, heart disease, high cholesterol, hypertension, and obesity. This is because a vegetarian diet is generally high in dietary fiber, essential fatty acids, antioxidants, and phytochemicals (plant nutrients that offer significant health benefits). Since the diet does not include animal protein, it is generally lower in saturated fat. Recent studies indicate that low fat, vegan diets are particularly helpful for those with Type-2 diabetes.

Animal protein can be difficult for some to digest. As such, vegetarians have a tendency to have fewer incidences of digestive diseases, allowing their bodies to assimilate foods well. When digestion and metabolism are operating at optimum levels, body weight is closer to normal ranges. Some young adults who switch to a vegetarian diet report higher energy levels, if they also have a positive attitude and healthy lifestyle.

Eating a Healthy Vegetarian Diet

While the benefits of eating a vegetarian diet may sound wonderful, it is important to keep in mind that a balanced vegetarian or vegan diet must include a sufficient variety of all necessary nutrients. Whether eating animal food or not, a healthy diet will include a good balance of proteins, fats, carbohydrates, phytonutrients, vitamins, and minerals. The best way to achieve this balance is consume a wide variety of fresh, organic foods with an emphasis on seasonal fare that is nutrient-dense.

Since a vegetarian diet lacks meat, one of the challenges vegetarians (and in particular vegans) may face is getting enough protein to support proper body function. Adequate protein is essential for the immune system, growth and repair, and hormone balance. Long-term vegetarians who do not eat enough protein may suffer from anemia due to particularly low levels of vitamin B12 and iron. Therefore, it is important to consider food combining for protein complementarity, when preparing vegetarian meals. To insure the intake of all the amino acids in a vegan or vegetarian diet it is advised to eat grains with legumes, grains with dairy, eggs or nutritional yeast and vegetables with legumes, seeds and nuts (such as hummus) or with dairy/eggs within the same meal.

Nutrient deficiencies to watch for in a long term vegan diet are low levels of vitamin B-12, calcium, vitamins A and D, and zinc if nuts and seeds are not consumed.

Many individuals are successful at following a healthful vegetarian or vegan diet. If you are interested in pursuing a vegetarian lifestyle, but are not certain how to make the transition, consulting with a holistic nutritionist can be a great way to get started. A nutritionist can help you determine your daily protein, fat and carbohydrate requirements, make recommendations for dietary supplementation, and provide tasty recipes that will keep you healthy and satiated. For a taste of vegetarian fare, try the recipes that follow – when possible, organic ingredients are recommended.

Vegan Recipe

Savory Mixed Bean & Wild Rice Soup

• 2 cups cooked mixed beans (any variety)
• ½ cup wild rice
• 1 medium onion, chopped
• 2 quarts vegetable broth
• 1-2 Tbsp. chopped fresh garlic
• 1 Tbsp. Bragg’s Amino Acid
• 1 tsp. sea salt
• ½ tsp. pepper
• 2 bay leaves
• 1 cup filtered water
• 2 large carrots, sliced
• 2 stalks celery, sliced

Bring all ingredients, except carrots and celery to a boil. Cover and reduce heat to a hard simmer for 1 hour. Bring soup back to a boil and add in the carrots and celery. Reduce heat to simmer and cook for another 30 minutes or until beans reach desired tenderness.

Vegetarian Recipe

Spinach, Shiitake & Red Onion Kuku (or Frittata)

• ½ lb. fresh shiitake mushrooms, stems discarded, sliced thin
• 1 medium red onion, peeled, sliced thin
• 1 lb. fresh spinach, cleaned and dried
• 2 cloves fresh garlic, peeled and crushed or chopped
• 5 Tbsp. extra virgin olive oil
• 4 eggs
• 1 tsp. sea salt
• ¼ tsp. pepper
• ½ tsp. aluminum-free baking powder

In a skillet sauté shiitake mushrooms and red onion in 1 Tbsp. oil until browned. Add spinach and garlic and cook just until spinach is wilted. Drain and set aside.

Preheat oven to 350o F. In a large bowl, beat eggs with sea salt, pepper and aluminum-free baking powder. Mix in the shiitake, onion and spinach mixture. Pour 2 Tbsp. oil in 8-inch ovenproof baking dish and place in the oven. Once the oil is heated, distribute it evenly around dish and add in the egg mixture. Bake uncovered for 30 minutes. Drizzle remaining 2 Tbsp. oil over kuku and bake for another 20-30 minutes, until golden brown. Serve hot or cold, with plain yogurt and bread.