This week I'm going vegetarian ... at least with this column.
I decided to focus on vegetarianism after some of my co-workers gave me a hard time about the hot dog theme I chose for last week's article. One of them even called the recipes "a heart attack on a plate." I guess she is right -- a hotdog stuffed with cheese and wrapped in bacon may sound tasty but is not really heart friendly.
I thought about becoming a vegetarian in the past, and as I conducted research for this article, I started to feel drawn to it again. It is tempting to go meat-free when you read how doing so can help your health. According to the Web site www.vegetariantimes.com, "vegetarian diets are more healthful than the average American diet, particularly in preventing, treating or reversing heart disease and reducing the risk of cancer."
The Web site also boasts that being a vegetarian could help you live longer. The proof? A 30-year study of more than 600 centenarians in Okinawa, Japan, found that residents there likely have the longest life expectancy of anyone in the world because of their low-calorie diet of unrefined complex carbs, fiber-rich fruits and vegetables and soy.
If you are interested in making the switch, note that a vegetarian diet excludes all forms of meat, poultry and fish, but does include some animal byproducts such as dairy and eggs (a vegan diet excludes all meat and all animal products including honey). The Web site above offers this three-step method to come up with nine vegetarian dinner menus that you can enjoy and prepare easily:
- Think of three vegetarian meals that you already enjoy, such as vegetable stir-fry or pasta primavera.
- Think of three recipes you prepare regularly that can easily be adapted to a vegetarian menu. For example, make a bean burrito, using canned vegetarian refried beans, instead of a beef burrito.
- Find some vegetarian cookbooks and experiment with the recipes for a week or until you find three new recipes that are delicious and easy to make.
Whether you want to be a vegetarian or just up your intake of vegetables, there are plenty of meat-free recipes to choose from, including the ones below. Enjoy!
Hearty Hash Browns1 medium onion, finely chopped1 clove garlic, crushed2 Tbsp. oil2 large potatoes, gratedSalt and pepper, to tasteSaute the onion and garlic in the oil until the onions are soft.Add the potatoes to the onion and garlic, and cook until tender.Add the salt and pepper, to taste.Grilled Portobello Pesto Sandwich4 portobello mushroom caps2 Tbsp. olive oil1/4 tsp. salt1/4 tsp. pepper1 baguette1 cup pestoRemove the stems of the mushrooms and brush off any dirt.Brush the mushroom caps with one tablespoon of the olive oil, then sprinkle with salt and pepper.Place the caps on a grill over medium-high heat and cook for 3 to 4 minutes per side, until just tender. Remove from heat.Cut the baguette into four equal parts, then cut those parts in half vertically for a total of eight pieces.Brush the soft inner side of each baguette piece with the remaining oil, then place them on the grill for one minute or until browned. Remove from heat. Add 1/8 cup pesto to the grilled side of each piece of bread, top with one mushroom cap, and close.'Little Devil' Cupcakes2 cups whole-wheat flour1 cup sugar1/2 cup cocoa powder2 tsp. baking powder2 tsp. baking soda1/2 tsp. salt2 Tbsp. flaxseeds1/3 cup water1 cup diced cooked beets1 cup water1/3 cup canola oil
2 tsp. apple-cider vinegar2 tsp. vanilla extractPreheat the oven to 350F. Prepare a muffin pan with 8 cupcake liners.Place the flour, sugar, cocoa powder, baking powder, baking soda, and salt in a medium mixing bowl and stir with a wire whisk until well combined.Place the flaxseeds in a dry blender and grind into a powder. Add 1/3 cup of the water and blend for approximately 30 seconds, or until a gummy mixture is achieved. Add the beets, the remaining water, the canola oil, vinegar, and vanilla extract and process for approximately 1 to 2 minutes, or until frothy and well blended. Pour into the flour mixture and mix just until evenly moistened.Quickly spoon into the muffin pan. Bake for approximately 30 to 40 minutes, or until a toothpick inserted in the center comes out clean. Cool on a rack for at least 30 minutes before serving. When completely cool, frost with Fudgie Frosting (see recipe).To store, tightly cover the frosted cupcakes and place in the refrigerator.All recipes courtesy of www.vegcooking.com
