What do vegetarians really eat?

Posted by Jill Harris May 6, 2007

Vegetarian Cuisine is about all things vegetarian – from meal preparation to entertaining to shopping and chopping. Along those lines, I’ve had several requests to detail exactly what a typical person should do with the cookbooks, recipes, and methods outlined on this site. How do these meals add up to a healthy vegetarian diet?

While it would be impossible to recommend a single diet to suit everyone’s needs, I can provide a simple outline as to what a typical day in the life of a vegetarian might look like. I can also provide some pointers toward getting the most out of a new style of eating:

• Allow for small changes – it is extremely difficult to overhaul an entire diet over night. Take baby steps if you are not a meticulous planner. See a dietitian. Gradual changes can be just as powerful, and you’re more likely to stick to these changes.

• Eat a wide variety of foods. Eat from the four food groups or from each group of whatever food guide you use. Choose foods with a wide variety of colours.

• Be sure to include healthy fats in the diet. Out bodies need fat, and especially if you cut out dairy and eggs this might be harder to get. Try unsalted mixed nuts, nut butters, natural peanut butter, tahini (Sesame seed paste), tofu, ground flaxseed, and natural soy milk.

• Consume vegetables like nobody’s business. Vegetables can help fill some nutritional gaps in vegetarian diets. Best of all, they are low-calorie, filling, and delicious. Branch out and try something new: leafy greens like Swiss chard and kale are nutritional powerhouses.

Keep in mind I am a reasonably active female.

Breakfast: Generally, a berrylicious smoothie . Sometimes I vary the fruit used: frozen mango is a new favourite. Lately I have also been using an unsweetened instant oatmeal that has oat bran and other whole grains added, topped with half a banana, a tablespoon of ground flaxseed (for omega-3s), soy milk, and a drizzle of honey. Of course, one cup of coffee with soy creamer or light cream.

Snack: I always have a mid-morning snack to keep my blood sugar up. Generally, unsalted nuts or a muesli pita bread. Sometimes, cucumbers in vinegar or sugar-snap peas.

Lunch: Most often, leftovers from the night before. Otherwise I really enjoy a big salad made with

• Lettuce
• Chickpeas or other cooked beans
• Cheese
• Pepperoncini peppers
• Cucumber
• Tomato
• Broccoli or cauliflower
• Light dressing mixed half and half with flax oil or a flax oil blend like Udo’s oil

Served with whole wheat pita or bread; some yogurt.

Mid-afternoon snack: 1 large grapefruit or more nuts; occasionally some hot chocolate

Dinner: Varies, for sure! Tonight was Moroccan Stew on brown rice; other nights it may be whole wheat pasta with TSP (textured soy protein) “Bolognese” sauce; bean burritos or spicy tofu stir-fry in peanut sauce.

Dessert: For special occasions I buy some Tofutti Cuties “ice cream” sandwiches; otherwise I will have fruit or a cookie if I happen to have one around. Most nights I have nothing; but if I get hungry before bed I’ve been known to nosh on cereal with soy milk.

The key to eating healthy meals without breaking the bank or getting a stress ulcer to is to balance foods you know you like with new foods and new recipes. Life is about balance!

For related reading, see Stocking a Vegetarian Pantry Part One Or Part Two.

Cheers,

Jill