to the list of chapters
the vegetarian starter kit
Tips for Switching - How to master the changes
Convenience foods cut cooking time. Natural
foods stores stock a huge array of instant soups and main-dish
convenience items. Regular supermarkets also carry many fast
vegetarian foods. Many canned soups, such as minestrone, black
bean, or vegetarian vegetable, are vegetarian. Flavored rice
mixes, like curried rice or Rice-a-Roni, can be stretched into
an entrˇe with a can of beans. Or try vegetarian baked beans,
refried beans, sloppy joe sauce, and meatless spaghetti sauce.
Ask for it! Even restaurants that donÕt
offer vegetarian entrˇes can usually whip up a meatless pasta
or vegetable plate if you ask. If attending a catered affair,
catch the waiter before you are served and ask him or her to
remove the chicken breast from your plate and slip on an extra
baked potato. Airlines offer vegetarian meals if you ask in
advance; ask your travel agent to order you one, or call the
airline reservations number.
Order your next pizza without cheese but
with a mountain of vegetable toppings.
Find vegetarian cookbooks at your local
library or bookstore and have fun experimenting with new
foods and recipes.
The best bets for finding vegetarian
food when dining out are international restaurants.
Italian, Chinese, Mexican, and Indian restaurants all
offer a wide variety of vegetarian dishes.
Texturized vegetable protein (TVP) is
fat-free, has a texture like ground beef, and is wonderful
in tacos, chili, and sloppy joes. Look for it in natural
Summer barbecues are healthy and fun
with meatless hot dogs and burgers. Or, for a real change
of pace, grill thick slices of marinated vegetables like
eggplant, zucchini, or tomatoes.
Check out ethnic groceries for special
vegetarian foods. Middle-Eastern delis offer stuffed grape
leaves, falafel, and eggplant spreads. Italian markets are
a wonderful place to find hearty homemade breads,
sun-dried tomatoes, and fresh pasta. Indian and Asian
markets offer many vegetarian delicacies, also.
The simplest dishes are often the most
satisfying. Brown rice, gently seasoned with herbs and
lemon and sprinkled with chopped nuts or sunflower seeds,
is a perfect dish.
Add variety to your diet with ease by
preparing familiar foods in interesting new ways. Cook
rice in a mixture of water and apple juice. Toss broccoli
with raisins, sprinkle sunflower seeds or chopped almonds
on vegetables. Simmer carrots, turnips, cabbage, or
parsnips in orange juice.
When traveling, pack plenty of
vegetarian snacks like instant soups, fresh fruit, raw
vegetables, trail mix, granola bars, and homemade oatmeal
cookies. Fill a cooler with sandwiches and individual
containers of juice and soymilk.