A vegetarian diet is known to confer a wide range of health benefits. Research has shown vegetarians to suffer less heart disease, hypertension, obesity, diabetes, various cancers, diverticular disease, bowel disorders, gall stones, kidney stones, and osteoporosis. Vegetarian diets have also been used in the treatment of various illnesses, including rheumatoid arthritis and nephrotic syndrome. A 1986 study of matched pairs of vegetarians and non-vegetarians with regard to their general health showed that the vegetarians made 22% of the visits to hospital out-patients of non-vegetarians, and spent a similarly reduced proportion of time in hospital.

A Healthy Vegetarian Diet

A typical vegetarian diet closely matches expert dietary recommendations for healthy eating, being low in saturated fat and high in fibre, complex carbohydrates, and fresh fruit and vegetables.

The 1983 NACNE Report (National Advisory Committee on Nutrition Education) in the UK recommended a reduction in fat intake, particularly saturated fat, and an increased dietary proportion of polyunsaturated fats to saturated fats. An increased intake of complex carbohydrates and fibre and a decreased intake of sugar and salt were also recommended. The World Health Organisation (1990) has similarly recommended a reduced intake of fat and increased consumption of complex carbohydrates. Increased consumption of fruit, vegetables, cereals and legumes (pulses) is also recommended.

Vegetarian diets tend to be lower in total fat. Vegetarians also tend to eat proportionally more polyunsaturated fat to saturated fat compared with non-vegetarians. Animal products are the major sources of dietary saturated fat.

Further information - The EPIC OXFORD Study of the health of vegetarians

Additional vegetarian resources: image, 3 fruits

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• Download the Permanent Weight Control Guide

• Download the Vegetarian Starter Kit

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Recipes

FEATURED RECIPES

Quinoa Salad

By Jessica Barriac

1 cup of quinoa grain, cooked. (Please note that quinoa needs to be thoroughly rinsedbefore cooking. It takes one cup of washed grain to two cups of water with a pinch of sea salt..)
1 bunch of celery (heart and a couple of the tender stalks), chopped
1 red pepper, chopped
4 spring onions, chopped
4 firm tomatoes, chopped
1 generous bunch of parsley, finely chopped
1 generous bunch of cilantro, finely chopped
4 sprigs of fresh mint, chopped
6 leaves of basil, chopped
2 cups of cooked beans (pinto or cannellini)
a handful of fresh nuts (pine nuts or other nuts of your choice)
2 lemons and one lime, juiced
1/4 cup of olive oil

Prepare grain and leave to cool before fluffing with fork. Wash veggies and greens, dry, then chop finely. Sprinkle cut veggies with the lime juice. Spread cooled grain in a wide bowl. Add veggies on top. Add the beans and nuts. Mix olive oil and lemon juice and pour over salad. Cover and leave for about 15 minutes. Using serving fork and spoon, toss salad so that grain and veggies are mixed. Add more dressing if you wish.

Green Chicken-less Enchilada Casserole

By Sukie Sargent

3 Cups 1-inch-cut TVP or regular plain TVP *
6 Cups vegetable or vegetarian “chicken” broth
1/4 cup sodium-reduced tamari sauce
1/4 teaspoon poultry seasoning
1/2 large onion, diced
1/2 large red, orange, or green bell pepper, diced
1 15-oz can of your favorite vegan green enchilada sauce
6 oz non-hydrogenated Tofutti Better Than Cream Cheese
2 teaspoons olive oil for sauteing
12 corn tortillas
Oil spray or a little canola oil**
3 tablespoons non-hydrogenated Tofutti Sour Supreme
1 4-oz can chopped green chile
1/8 cup soy milk (plain) or vegan coffee creamer (Silk brand is good)

Bring the 6 cups of broth to boil, add tamari sauce and poultry seasoning. Add the TVP and cook for about 15 to 20 minutes or until the TVP is soft. Make sure all chunks are well covered. Drain and set aside.

Saute the onions and bell peppers in the oil until onions are sweet and translucent. (I sprinkle a little salt and pepper while sauteing them to make onions sweeter). Add the drained TVP, 1/2 can of enchilada sauce, and the Better Than Cream Cheese. Heat until “cheese” melts. Spray each tortilla with your favorite oil spray or brush them with a little oil, and heat them (individually or two at a time, depending on size of skillet).

Cover the bottom of a 8 x 12 oven dish with 1/2 of the tortillas. Cut them as you see fit to cover the bottom well. Spread the TVP mixture and cover the top with the rest of the tortillas, again, cutting them as you see fit to cover all the surface.

In the same skillet you prepared the TVP mixture, stir the other half of enchilada sauce, the Sour Supreme and the can of chopped chiles on low health, adding the plain soy milk if necessary to make it smooth. Pour sauce over the casserole and cover with foil. Bake at 350 degrees for 15 to 20 minutes or until thoroughly heated.

* I order the 1-inch TVP from the Mail Order Catalog 1-800-695-2241 or www.healthy-eating.com. The product name is Organic Medium Bits, Textured Soy Protein # OVP102.

** If you prefer not to use oil to warm-up tortillas, wrap them in a damp paper towel and gently warm them in the microwave oven until they are soft and pliable.

Meatless Loaf

By Sukie Sargent

substitute for 2 eggs *
1 tbsp soy sauce
1 box medium firm silken tofu (350 g)
3/4 cup chopped walnuts
1 packet vegan dried onion soup mix (1.5 oz)
1 tsp oil
1 1/2 cups chopped onion
3/4 cup chopped celery
2 cups chopped mushrooms (for a heartier taste use portabello mushrooms)
3/4 cup grated carrots
1 1/2 tsp each of oregano and basil
1/2 tsp sage
1 1/2 cups whole wheat bread crumbs

In a food processor mix egg substitute, soy sauce, tofu and onion soup mix . Add walnuts & blend until smooth. Set aside.

Saute vegetables until onions are transparent. Add celery, carrots and mushrooms and saute for a few more minutes or until carrots are tender. Add herbs/spices while vegetables are frying.

Mix well blended ingredients, cooked vegetables, and bread crumbs in a large bowl. Press into a greased loaf pan and bake at 350 degrees for 50 minutes to one hour. Let cool slightly. Turn loaf out and slice.

* Here are two choices to substitute two eggs: (1) Mix thoroughly 1 tablespoon Ener-G Egg Replacer** with 4 tablespoons warm water, or (2) mix 1 tablespoon arrowroot powder and 1 tablespoon corn starch with 4 tablespoons water.

**Ener-G Egg Replacer is found at health food stores.

Chocolate Almond Cake

by The Emersons

Preheat oven to 340 degrees. Spray a 10-inch non-stick bundt pan with oil.

Sift into large bowl and stir well:
2 cups flour
1 3/4 teaspoons baking soda
6 tablespoons unsweetened cocoa powder
1 tablespoon cornstarch
1 cup sugar less 1 tablespoon
1/2 teaspoon salt

Stir together by hand in medium bowl:
1 3/4 cup unsweetened applesauce + 1 tablespoon
1/4 cup extra light olive oil or canola oil
1 tablespoon vanilla
1 tablespoon almond extract

Add wet ingredients to dry with a few swift strokes until just blended. Pour into bundt pan and bake 35-40 minutes or when it bounces back to the touch or a toothpick comes out clean. Cool on rack. Top with mocha glaze (Do not top while warm!)

MOCHA GLAZE
Sift into medium bowl:
1/2 cup powdered sugar
2 tablespoons unsweetened cocoa powder.

Dissolve:
1/2 teaspoon instant coffee
1 tablespoon water or soy milk or almond milk
1/2 teaspoon almond extract or peppermint extract

Gradually whisk coffee liquid into dry ingredients. Wisk an additional 1/2 tablespoon water or soy milk if needed. Use glaze immediately, as it hardens quickly.

Featured Recipes are submitted by Vegetarian Society of El Paso members. If you have a favorite vegan recipe you would like to feature here, please email it to us.