Vegetarian Cooking

What Is a Vegetarian?

Broadly speaking, a vegetarian is one who doesn't eat meat, poultry, or fish. However, there are many types of vegetarians (including vegans) who have more specific parameters regarding their diets.

Definitions for today's common categories of vegetarians:

• Vegans eat only foods that are plant-based. This means they consume no meat, poultry, or fish, nor animal products such as milk, cheese, butter, and eggs.


• Lacto-Vegetarians are vegetarians who include dairy products in their diets, but no eggs.


• Lacto-Ovo Vegetarians include both dairy products and eggs in their diets.


• Pollo-Vegetarians include poultry in their diets.


• Pesca-Vegetarians include fish and other seafood in the diet.


• Sometimes-Vegetarians choose mainly a plant-centered diet, with small amounts of animal-derived products consumed less frequently.

Q: What are the health benefits of vegetarian dining?

A: In short, health authorities recommend a low-fat, high-fiber, vitamin-rich diet, and vegetarian-style eating can help you and your family attain these goals.

Q: Are all vegetarian diets healthful?

A: A vegetarian diet does not necessarily ensure a healthy diet. Like everyone else, vegetarians need to keep an eye on fat, calories, and cholesterol (especially if cheese, eggs, and/or dairy products are on the menu). Meal planning requires special attention; vegans in particular need to ensure that their menu provides plenty of calories and a variety of nutrients.

Q: Can I enrich my diet with vitamin supplements?

A: Before taking vitamin supplements, talk to your doctor or a registered dietitian (R.D.) for guidelines. Keep in mind that high dosages of some nutrients, including vitamin D, vitamin B12, and zinc, can be dangerous; therefore, you should avoid supplements that exceed your Recommended Daily Allowance (RDA) of such nutrients per day.

Q: Is it possible to get enough protein in a vegetarian diet?

A: Many plant foods (with the exception of fruit) are rich in protein. So for most vegetarians, getting enough protein isn't an issue. It's important each day to eat a variety of foods that contain protein. The nutrients more likely to be lacking in a vegetarian diet include vitamin B12, vitamin D, calcium, iron, and zinc. Find adequate vegetarian sources of them by choosing foods carefully.

• Vitamin B12: Breakfast cereals, soy-milk products, and vegetarian-burger patties are often fortified with vitamin B12. Getting enough B12 is generally not a concern for vegetarians who eat dairy products or eggs.


• Vitamin D: Milk is naturally high in vitamin D; vegans should look for breakfast cereals and soy beverages fortified with the nutrient.


• Calcium: If you regularly consume milk, cheese, and yogurt, your calcium intake should be adequate. Those avoiding dairy products can opt for green leafy vegetables, calcium-fortified orange juice, and fortified soy milk and soy cheese.


• Iron: Reach for legumes, dark-green leafy vegetables, iron-fortified cereals and bread, whole-grain products, seeds, prune juice, dried fruit, and black-strap molasses. Keep in mind that eating a vitamin C-rich food at every meal will help your body absorb the type of iron that's found in plant sources.


• Zinc: Whole grains, especially germ and bran (note that grains processed into refined flour lose zinc), whole-wheat bread, legumes, tofu, seeds, and nuts are good sources for zinc.

Q: What health issues do parents need to consider if their children are vegetarians?

A: Because vegetarian meals are often low in fat and high in fiber, they might not supply kids with the calories needed to fuel their growing bodies. Offering your child higher-calorie foods, along with foods with more fat such as peanut butter, nuts, and cheese, can help meet these needs. Also, encourage frequent snacks that provide both calories and needed nutrients -- a peanut butter sandwich and milk, for example.

Appetizer: Spicy Tofu Triangles

1 12-ounce package extra-firm, tub-style tofu (fresh bean curd), chopped
1/2 cup finely chopped fresh shiitake or button mushrooms
1/3 cup thinly sliced green onions
1/4 cup finely chopped canned water chestnuts
2 tablespoons bottled hoisin sauce
2 teaspoons Oriental chili sauce with garlic
1 teaspoon soy sauce
48 wonton wrappers
Nonstick cooking spray
Teriyaki sauce or prepared Chinese-style hot mustard (optional)

For filling, in a large bowl combine tofu, mushrooms, green onions, water chestnuts, hoisin sauce, chili sauce, and soy sauce. Spoon about 1 tablespoon of the filling into the center of each wonton wrapper. Brush edges of wrapper with water. Fold one corner of wrapper to opposite corner to form a triangle; press edges to seal.

Lightly coat large baking sheets with cooking spray. Place the wonton triangles on prepared baking sheets. Lightly coat the triangles with cooking spray. Bake in a 400° oven about 10 minutes or until triangles are crisp and golden brown. Drain on paper towels. If desired, serve the hot triangles with teriyaki sauce.

Salad: Deli-Style Pasta Salad

1/2 of a 16-ounce package (about 2 cups) frozen cheese-filled tortellini or one 9-ounce package refrigerated cheese-filled tortellini
1 1/2 cups broccoli flowerets
1 large carrot, thinly sliced
1/4 cup white wine vinegar
2 tablespoons olive oil
1 teaspoon dried Italian seasoning, crushed
1 teaspoon Dijon-style mustard
1/4 teaspoon black pepper
1/8 teaspoon garlic powder
1 medium red or yellow sweet pepper, cut into thin strips

In a large saucepan cook pasta according to package directions, except omit any salt and oil. Add broccoli and carrot the last 3 minutes of cooking; drain. Rinse with cold water; drain again.

Meanwhile, for dressing, in a screw-top jar combine the vinegar, oil, Italian seasoning, mustard, black pepper, and garlic powder. Cover and shake well. Set aside.

In a large bowl combine the pasta mixture and sweet pepper. Shake dressing. Pour the dressing over pasta mixture; toss gently to coat.

Pasta: Trattoria-Style Fettuccine

1 9-ounce package refrigerated spinach fettuccine
2 tablespoons chopped shallot or green onion
1 medium carrot, coarsely shredded (about 1/2 cup)
1/4 cup oil-packed dried tomatoes, drained and snipped
1 tablespoon olive oil
4 medium (about 1 1/4 lb.) red and/or yellow tomatoes, coarsely chopped (2 2/3 cups)
1/2 cup crumbled garlic and herb or peppercorn feta cheese (2 ounces)

Using kitchen scissors, cut the stack of fettuccine strands in half crosswise (for easier eating.) Cook the pasta according to package directions; drain. Return pasta to hot pan.

Meanwhile, in a large skillet cook shallot and carrots in hot oil over medium heat for 1 to 2 minutes, or until just tender. Stir in fresh and dried tomatoes; cook 1 to 2 minutes or until heated through. Spoon tomato mixture over cooked pasta; toss gently. Sprinkle individual servings with cheese.

Sandwiches: Sauteed Onion-Tomato Sandwiches

2 medium onions, sliced
1 teaspoon olive oil
8 slices hearty whole grain or rye bread (toasted, if desired)
Honey mustard
3 small red and/or yellow tomatoes, thinly sliced
4 lettuce leaves, shredded
Small fresh basil leaves
4 ounces spreadable Brie cheese or tub-style cream cheese

In a large skillet cook onions in hot oil over medium-high heat for 5 to 7 minutes or until onions are tender and just starting to brown, stirring frequently. Remove from heat; cool slightly.

To assemble, lightly spread one side of 4 bread slices with honey mustard. Top with the onion slices, tomato slices, shredded lettuce, and basil. Spread one side of the remaining 4 bread slices with Brie cheese. Place the bread slices, cheese sides down, on top of sandwiches.