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3 Words to Know When You're Ordering Vegetarian

FitSugar — Tue, 18 Nov 2008 11:00:00 -0800

Vegetarians pay particular attention to ensuring they're consuming enough protein because there's no meat centerpiece to take care of that important nutritional component. There are often choices like tempeh and seitan for building a veggie-friendly salad that goes beyond tofu, and quinoa is a go-to grain because it contains high levels of protein. When you're choosing a meatless meal out, don't skim over these selections because you're not sure how to pronounce them. Expand your vegetarian vocab by learning how to say these three words.

Tempeh: Pronounced tem-pay, 4 ounces of this soy-based meatless alternative contains 22 grams of protein.
Seitan: Made from wheat gluten, this veggie option is pronounced say-tan or see-tan. Just 3 ounces of it contains 19 grams of protein.
Quinoa: Often referred to as the mother grain, the options with this protein-rich grain are endless. Ask for keen-wa, and you'll get 6 grams of protein in just 1/4 cup.

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Food Review: LightLife Smart Stuffers

FitSugar — Tue, 04 Nov 2008 10:00:00 -0800

As a meat eater, I'm not afraid to chow down on tofu and seitan. I usually don't opt for meat alternatives though, like meatless chicken patties or fakin' bacon, because I enjoy chicken patties and bacon. Normally, I wouldn't go out of my way and buy these Lightlife Smart Stuffers, but a vegetarian friend of mine raved about them, so I thought I would give them a try. Basically they're supposed to be like breaded stuffed chicken. To see how it tasted and how many calories are in one stuffer, read more.

Well, let's just say these weren't the most disgusting veggie product I've tried, but I'm not sure I'd ever buy these again. I have no idea what my friend was thinking. The consistency of the fake chicken inside wasn't bad; tender but a little dry. I liked the crunchiness and the herb flavor of the breaded outer layer, but it was the cheese and broccoli stuffing that were the downfall of these stuffers. The entire product smelled a little weird, and although the cheese was creamy, it tasted processed. Flavor-wise, this little stuffer really isn't worth 210 calories. And although I am impressed with the 20 grams of protein per serving, the sodium content is way too high for such a little amount of food. Maybe the other flavors are better. LightLife also makes a Turk'y With Cranberry Stuffing and a Chick'n Cordon Melt. If you've tried them, let me know what you think.

Serving Size	One stuffer
Calories	210
Total Fat	8 g
Saturated Fat	1 g
Cholesterol	0 mg
Sodium	710 mg
Carbs	16 g
Fiber	3 g
Sugar	1 g
Protein	20 g

Which Vegetarian Food Contains More Protein?

FitSugar — Mon, 26 Oct 2009 07:00:20 -0700

When I dappled in vegetarianism in college, my mom was all over me saying, "How are you going to get enough protein?" Meat isn't the only form of protein out there, so take this quiz to see how much protein you'll find in vegetarian foods.

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You Asked: My Vegetarian Diet Is Making Me Gassy

FitSugar — Tue, 06 Oct 2009 03:47:51 -0700

Dear Fit,
I am trying the vegetarian lifestyle and have finally given up bacon and hamburgers and went meat-free. I have a family history of obesity, heart disease, and cancer, and have read that a diet rich in fruits and veggies can play a huge role in prevention. I've been loading up on the green veggies, beans, fruits, and tofu. My taste buds don't really miss meat, but it hasn't even been a week and I'm having some, well, unpleasant side effects. I'm unbelievably bloated and gassy all the time, and am close to giving up on my veggie quest. Is it possible that my body is trying to tell me that a vegetarian diet isn't right for me, or is there a way to go about this so that I'm not feeling so inflated?
- Puffed Up

First of all, I applaud you for taking your health into your own hands and going meat-free. Your body is greatly benefiting from consuming less saturated fat and more plant-based proteins. I'm actually not surprised that you're experiencing such embarrassing and uncomfortable side effects, but that doesn't mean you can't become a vegetarian. To hear my suggestions read more.

From your diet description, you're doing everything right with your food choices, but there's such a thing as too much, too soon. Vegetarian foods are very high in fiber, and if your digestive system isn't used to that, it translates to gas and maybe even diarrhea. So my advice is to slowly ease into this diet. Be a flexitarian for a while. Consume your old diet that includes meat, and gradually increase your fruit, vegetable, legume, and whole grain intake as you fade out the meat. At first, eat small portions of foods that are especially gas-producing such as broccoli, beans, green peppers, apples, and high fiber cereals. Slowly increase the portion size over time and the gassiness should begin to dissipate. Making the switch to a vegetarian lifestyle overnight is a shock to your system, so all you need to do is move forward slowly, listen to your body, and you'll be meat-free (and less bloated) within a few weeks.

Does It or Doesn't It Contain Dairy?

FitSugar — Mon, 12 Oct 2009 09:00:42 -0700

If you're giving up meat in honor of World Vegetarian Awareness Month, you may consider doing the same with dairy products as well. Foods containing diary can be high in saturated fat and cholesterol, so it's good to know which foods contain it. Ice cream, cheese, and yogurt are obvious, but can you figure out what other products contain hidden amounts of milk? Take this quiz and see.

Question 1 of 8

Barbara's Organic Cinnamon Crisp Granola Bars

You'll Never Miss the Meat: Conscious Cook Cookbook

FitSugar — Wed, 30 Sep 2009 04:30:09 -0700

We know that eating less meat is a good thing - it reduces your carbon footprint, lowers your grocery bill, and makes sense for your heart. But does it taste good? Vegetarian diets are often associated with a bland menu of tofu, sprouts, and brown rice day after day. Chef to the stars Tal Ronnen sets out to bust this myth in his new cookbook, The Conscious Cook - Delicious Meatless Recipes That Will Change the Way You Eat ($20).

The cookbook is divided into sections by meal courses that include starters, soups, entrées, and desserts. I'm most excited about the entire section devoted to sandwiches because of all the new lunches I get to try. There's a nice intro that covers Ronnen's must haves in the kitchen - from what items he always has in his pantry (agave nectar) to the chef tools he can't live without (food processor). Ronnen touches on the importance of a vegan diet but does it without making you feel like you're choking on someone else's politics. It's obvious the chef's main focus is making food that tastes exceptional.

To hear more about The Conscious Cook and see a killer quinoa recipe, read more.

Each of the 75 recipes features a protein and ranges from the comforting - free-form ravioli with tofu ricotta and arugula pesto - to the sophisticated - peppercorn-encrusted portobello fillets with yellow tomato bearnaise and mashed potatoes. And every recipe has an inspiring photo accompanying it.

What's great about this cookbook is its range and its approach to meatless cooking. No main dish ever feels like a side dish, which can happen a lot in vegan and vegetarian cooking. Instead, each meal is made to be complete and satisfying. There are recipes for a quick or casual meal, but if you want to pull out all the stops, there are recipes for that too. As an added nice touch, there are seasonally driven dinner menus included at the end.

Quinoa, Avocado, and Sweet Potato Timbale With Roasted Tomatillo Dressing
The Conscious Cook: Delicious Meatless Recipes That Will Change the Way You Eat

Ingredients

For the quinoa:
1 cup quinoa, cooked in vegetable stock according to the package directions and cooled to room temperature
1/2 jalapeno, minced
1 tablespoon minced fresh cilantro
1 tablespoon extra-virgin olive oil
Juice of 1 lime
Salt and freshly ground pepper to taste

For the sweet potatoes:
1 sweet potato, peeled and cut into 1/2-inch dice
2 teaspoons extra-virgin olive oil
Sea salt and freshly ground pepper

For the dressing:
2 tomatillos in olive oil, skins removed
3 tablespoons plus 1 teaspoon olive oil
1 tablespoon rice vinegar
1/4 cup chopped cilantro
1 teaspoon light agave nectar
Sea salt and freshly ground pepper

For the tortilla strips:
Canola oil
2 corn tortillas, cut into 1/4-inch strips
1 teaspoon Cajun seasoning

To serve:
2 avocados, diced
Microgreens

You'll also need 4 salad plates, a food processor, and a 3-inch ring mold.

Directions
1. Make the quinoa: Place all the of the quinoa ingredients in a medium bowl and toss to combine.
2. Make the sweet potatoes: Preheat the oven to 400 degrees. In a small bowl, toss the sweet potatoes with the oil, and season with salt and pepper to taste. Spread in a single layer on a baking sheet and roast for 15 minutes, or until soft in the middle and lightly browned. Be careful not to let the sweet potatoes burn.
3. Make the dressing: Lower the oven temperature to 350 degrees. In a small bowl, toss the tomatillos with 1 teaspoon of the oil. Place on a baking sheet and roast for 15 minutes. Transfer to a food processor, add vinegar, cilantro, and agave nectar, and pulse to combine. With the motor running, pour in the remaining 3 tablespoons oil in a thin stream. Continue blending until emulsified. Season with salt and pepper to taste.
4. Make the tortilla strips: Pour 2 inches of oil into a small, heavy pot and heat until the oil shimmers. Add the tortilla strips and fry until crisp and browned, 1 to 2 minutes. Drain on paper towels and sprinkle with the Cajun seasoning.
5. Assemble the salads: Place a 3-inch ring mold in the center of one of the 4 salad plates. Fill with 1/4 of the quinoa mixture and press down with a spoon to pack the mold, smoothing the top. Place 1/4 of the sweet potato pieces on top of the quinoa and press down gently. Top with 1/4 of the avocado and press down gently. Carefully remove the mold. Repeat on the remaining salad plates.
6. Carefully place 2 tortilla strips parallel to each other about 1 inch apart on top of each timbale. Place 2 more tortilla strips perpendicular on top of those. Top the timbales with the microgreens and drizzle the dressing around the timbales.

Makes 4 servings
Prep time: 45 minutes

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8 Vegetarian Sources of Iron

FitSugar — Tue, 25 Aug 2009 05:50:00 -0700

Feeling sleepy and rundown lately? You may not be getting enough iron. A woman needs 18 milligrams a day. Beef, chicken, and fish are great sources, but if you aren't big into those foods or a vegetarian, check out these eight sources that will help you meet your RDI.

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Food Review: Morningstar Farms Chicken Patties

FitSugar — Tue, 01 Apr 2008 11:00:00 -0700

Although I'm not a full-fledged vegetarian, I do like to eat black-bean burgers, soy milk, and tempeh every once in a while because I like that they are cholesterol free. I never really go for meat alternatives that strive to look, taste, and feel like meat though, but since a good friend recommended Morningstar Farms Chik Patties, I reluctantly agreed to give them a try.

To see what I thought, just read more.

Serving Size	1 patty
Calories	170
Total Fat	5g
Saturated Fat	.5g
Cholesterol	0mg
Sodium	480mg
Carbs	22g
Fiber	2g
Sugar	1g
Protein	10g

I've got to be honest. I wasn't expecting to like these one bit, but these vegetarian chik patties (made of a mix of soy and wheat gluten), were surprisingly good. I loved that the breaded outer layer was really crunchy and the inside was chewy and kind of shredded to make it look like real chicken (nice touch). The Italian herb seasonings were very flavorful and the overall texture was very much like a real chicken patty. As I was eating this as a sandwich, I was thinking about how good it would be in a chicken parm recipe.

Truthfully speaking, although I liked the way these tasted and the fact that each small patty contains 10g of protein, I probably wouldn't buy these again. Why? On the list of ingredients, it says "natural and artificial flavors from nonmeat sources." Um, gross. It also contains corn syrup and caramel color, which really surprised me. I guess it's a good reminder that you can't judge a food by its box - just because it's vegetarian doesn't mean it's healthy.

Speak Up: Raising Kids Vegetarian

FitSugar — Sun, 07 Dec 2008 03:00:00 -0800

Eating a balanced vegetarian diet can be much healthier than a diet that includes meat, since it tends to be lower in saturated fat and cholesterol. It also includes tons of fruits and veggies, so a vegetarian diet can be full of vitamins and fiber too. As long as a meat-free diet includes plenty of dairy products, whole grains, and beans, getting enough protein should be a cinch.

Many of you have tried being vegetarians at one point in your lives - it was college for me. And some of you have been strict vegetarians for years. My question is, what do you think about raising children on a beef, chicken, and fish-free diet? Kids can be really picky eaters and hot dogs are a common go-to food in the toddler set. So tell me, what do you think about raising kids on a vegetarian diet?

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Have You Ever Tried to Be a Vegetarian?

FitSugar — Tue, 27 Jan 2009 04:30:00 -0800

For many food-conscious diners, eating flesh doesn't mesh with their ideological standards, and their values lead them to vegetarianism. For others, going meatless has more to do with health than compassion for animals, a distaste for meat, or a combination of these reasons.

Whether they've adopted vegetarian diets for health reasons or animal rights, several celebrities have made their dietary choices publicly known. Famous vegetarian and vegan ladies like Carrie Underwood, Natalie Portman, Alicia Silverstone, and Alanis Morissette haven't been shy about the fact that they say no to meat. They've been vocal about their personal choices, so tell me, have you ever tried to be a vegetarian?

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