Vegetarian Cooking

Recently, my husband gave me the idea of starting a cooking blog, and I thought, why not? I am omnivorous by nature, but I cook mainly a vegetarian diet at home. My posts will reflect this. However, know that I love meat and intend to continue eating it, though not everyday.

It is my hope that I can dispel the thought that vegetarian cooking is boring. Considering that the vast majority of the world’s cuisines in their indigenous forms are mainly vegetarian, I wonder why one might ever fear bland vegetarian cuisine. Think about it… Indian, Thai, Vietnamese, Lebanese, Greek, Japanese, Mexican, Korean, Italian, African– many of these cultures eat a great deal of vegetarian (or at least pescetarian) meals, and they certainly don’t want for flavor!

With that being said, and before we dive into any actual recipes, I want to quell the fears of my omnivorous friends who think that a vegetarian diet is dangerous. Fear not! Here’s some good food for your brain:

thanks to for the following information

If you choose to be vegetarian you need to plan your diet to make sure it includes all the essential nutrients. The wider the variety of foods you eat, the easier it will be to meet your nutritional requirements. Some essential dietary requirements, which could be missing from a vegetarian diet if it isn’t carefully planned, include:

  • Protein
  • Minerals (including iron, calcium and zinc)
  • Vitamin B12
  • Vitamin D.

Protein is essential for many bodily processes, including tissue building and repair. Protein is made up of smaller components called amino acids. A complete protein has all the amino acids necessary to make up protein. Most individual plant foods are not complete proteins – they only have some of the amino acids. Soy is one of the only complete vegetable proteins.

It was once thought that vegetarians needed to combine plant foods at each meal to ensure they consumed complete proteins. Recent research has found that this is not the case. Consuming various sources of amino acids throughout the day should provide the complete complement of protein. Generally, lacto-ovo vegetarians and lacto-vegetarian diets meet or exceed their protein requirements but some vegan diets may be low.

Some good plant sources of protein include:

  • Legumes, such as beans, peas and lentils
  • Nuts and seeds
  • Soy products including soy beverages, tempeh and tofu
  • Whole (cereal) grains.

It is recommended that vegetarians eat legumes and nuts daily, along with wholegrain cereals, to ensure adequate nutrient intakes.

If you’re vegetarian you need to make sure you get the right amount of essential dietary minerals. Some of these minerals, and suggested food sources, include:

  • Iron – vegetarian diets are generally high in iron from plant foods, however this iron is not absorbed as well as the iron in meat. Good food sources of iron include green leafy vegetables, peas and wholegrains, enriched cereals and legumes. Combining these foods with foods high in vitamin C and food acids, such as fruit and vegetables, will help your body absorb the iron.
  • Zinc – performs essential functions in the body, including the development of immune system cells. Good food sources of zinc include nuts, tofu, miso, legumes, wheat germ and wholegrain foods.
  • Calcium – is needed for strong bones and teeth. Good food sources of calcium include dairy products, fortified cereals and fruits juices, fortified soymilk, tahini and some brands of tofu. Leafy dark green vegetables (especially Asian greens), legumes, almonds and Brazil nuts also contain calcium.
  • Iodine – our bodies need iodine for the thyroid gland and other associated hormones to function normally. Iodised salt is the most common source of iodine in the Western diet. Iodine is found in seafood, which is a rich source of this element. Sea vegetables (seaweed) also contain iodine, but are also high in salt.

Vitamin B12
Vitamin B12 is important for the production of red blood cells – it helps to maintain healthy nerves and a healthy brain. Vegans are at risk of developing vitamin B12 deficiency because it is not found in plant products.

Anaemia is a common result of B12 deficiency. If a breastfeeding mother is following a vegan diet, the lack of vitamin B12 in her milk can interfere with normal brain development of her baby.

Vitamin B12 can be found in dairy products and eggs. There are fortified vegan foods such as some soy beverages and some vegetarian sausages and burgers. If vegans don’t obtain their B12 requirement from these foods, they are advised to take B12 supplements. Vitamin B12 absorption becomes less efficient as we age, so supplements may also be needed by older vegetarians.

Mushrooms, tempeh, miso, and sea vegetables are often claimed to be a source of B12. However, this is not accurate. They contain a compound with a similar structure to B12 but it doesn’t work like B12 in the body. They may contain some B12 on their surface, from soil (bacteria) or fertiliser contamination.

Vitamin D
The main source of vitamin D for most Australians is sunlight. There are few foods that contain significant amounts of vitamin D. There is very little vitamin D in most people’s diets unless they eat fatty fish, eggs, liver or vitamin D fortified foods (such as margarine). Fortified low fat and skim milk is another source of vitamin D, but the levels are low.

Vitamin D deficiency in vegans can be avoided by consuming fortified soymilk and cereals. As the sun is also a major source of vitamin D, dietary intake is only important when exposure to UV light from the sun is inadequate – for example, in people who are housebound or whose clothing covers almost all of their skin.

Vegetarian diets and children
Well-planned vegan and vegetarian diets are appropriate for all stages of a person’s life. However, special care needs to be taken with young children.

Infants consuming breast milk or commercial infant formula usually have their nutritional needs met. Upon weaning, it is important to include protein and energy rich foods for growth, such as mashed tofu or cottage cheese. Later, cheese, cow’s milk, full-fat soymilk, and legumes can be added. One way to ensure that vegetarian children meet their energy needs is to give them frequent meals and snacks.

A global view
Some people choose to become vegetarian as a healthy lifestyle choice or for ethical reasons. There are also sound social reasons to be a vegetarian. Vegetables are a more efficient source of protein – 40 per cent of today’s world grain production is used to feed meat-producing livestock. Converting these cereals and grains to animal products involves significant loss of energy. It takes 5kg of grain to produce 1kg of beef. If meat consumption were lowered, more cereal grains and other food components might be used to improve the world’s nutrition.

Making a Hearty Vegetarian Meal:

Many people who have attempted a vegetarian diet often feel discouraged quickly because they feel like they’re “missing something”, and that can often be the case if you’re making your regular recipes and just subtracting the meat.  You have to re-think your plate.  Instead of basing your meals around your protein, you have to start thinking of dishes as a whole.  Basing the meal around whatever sauce you are wanting to make is a great way to re-train your brain.  Making a hearty, vegetarian meal requires very little effort, once you get the hang of it.  Here are a few ideas to help you:

  • Remember that the majority of our world rarely (if ever) eats meat, and so you will want to be willing to look to different cultures and flavor profiles to see what other cultures eat– it may require you going out of your comfort zone, but it can be a worthwhile adventure!
  • Don’t be ashamed of making”one pot meals” as these are often the source of great vegetarian cooking– plus it can save you time!
  • Base your meal around your sauce and go from there.
  • Tofu is a great option for a adding chunky, protein-filled punch to your meals
  • Having various kinds of beans and lentils on-hand to add to dishes that normally would call for chicken or ground beef makes these proteins easily interchangeable.
  • Eggs are also a great source of protein and can be easily added to sauces (see: How to temper an egg), fried over-easy and put on top of pasta (non-tomato based sauces), baked on top of pizzas, boiled and put on top of salads, fried into a sheet and cut up to add to pasta and rice dishes.  Eggs are really a versatile wonder-food!
  • Lastly, try to remember that vegetarian cooking is not about taking something out, it’s about replacing what you usually use as protein with something else.  There are a great many opportunities to try your hand at vegetarian cooking, so take on the challenge– you might be pleasantly surprised!

* Feel free to comment and ask any questions you might have.  If there’s a particular recipe that you’re wanting to know how to make in a vegetarian way, I can try and help you!  Look over some of your favorite recipes, check out new recipes from other cultures, and just get creative.  And remember, I’m always here to help 🙂


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