I noticed the “Brand-new Vegetarian Cuisine” cookbook my daughter had left for me, but I was really in no hurry to open it. Once I did, I discovered it wasn’t as bad as I believed it’d be.
Used to be if you said you were a vegetarian, you could be looked at as kind of weird. You were definitely in the minority compared to the carnivores. Today, if you say you’re a vegetarian, you could be looked at with a little envy at being able to control that impulse to eat whatever is put in front of you.
If you become a vegetarian, there are choices to make as to how strict you will be with your diet. A lacto-ovo vegetarian is most common. This person doesn’t eat meat, poultry, fish or seafood but does consume dairy and eggs. Lacto-vegetarians are similar, but they avoid eggs. A semi-vegetarian includes some animal foods such as poultry and fish but usually eliminates red meat from their diet. A vegan is the most pure vegetarian, avoiding all animal products including eggs, dairy and possibly even honey. There are also some versions of the diet that include only fruits, nuts, oil and honey.
There’s a myth that a vegetarian diet is automatically healthier than a meat-based one. Not true. Unfortunately, my proposed vegetarian diet based on jelly-filled donuts and potato chips isn’t promoting good health. The goal is that 30 percent or less of our total daily calories be derived from fat and 10 percent or less of that from saturated calories such as butter.
If you are looking to add healthy veggies to your diet, look no further than broccoli — maybe not best smothered in cheese sauce but certainly worth a chance. The biggest complaint about broccoli is the smell while it’s cooking. Try steaming for a few minutes for best taste, most color and, hopefully, least objectionable aroma.
Another smart choice? Beans. All kinds of beans. Pick your favorites and incorporate them into your menu. They will help you get closer to the daily recommended dietary guidelines we have all been made aware of since grade school.
We already eat more vegetarian dishes than we realize. Maybe you order your pizza with mushrooms and peppers or grab a bean burrito for a quick lunch. And a pasta salad doesn’t always need meat to make it delicious. Even though I come from a family that thinks bacon is a separate food group, French toast can hold its own on my breakfast table. And how lots of times has actually mac and cheese been dinner?
Maybe you have meatless Monday or frijoles Friday. It can’t hurt and might actually do you some good, helping with aches, pains and fatigue. We have always been told to eat our vegetables and for good reason. I, for one, would certainly skip steak and chicken, so they will still be on my plate but so will a bigger variety and larger portions of vegetables, especially this time of year with the wonderful fresh produce available.
If you haven’t tried orzo, the peppers recipe is a good one to start with. The orzo mix also makes a great cold salad all by itself for summer. Grill your corn on the cob instead of boiling, and you will be surprised at the different flavor you get in the process. Roast your own peppers on the grill or use some from a jar. You can prepare the corn ahead of time and have it grill-ready. Vegetarian or not, the ratatouille is a great dish for everyone. Plus, I like to say the name. Thanks to the “Brand-new Vegetarian Cuisine” for the info and the recipes.
Have a great week, and happy eating.
Orzo-stuffed peppers
2 cups cooked orzo
11/4 cups chopped tomatoes
1 (10-ounce) box frozen chopped spinach, thawed and squeezed dry
1/2 cup chopped scallions
3 ounces feta cheese, crumbled
2 tablespoons chopped fresh mint
1 tablespoon nonfat sour cream
4 sweet red peppers
In a medium bowl, mix all ingredients except peppers; set aside. Slice top off of peppers. Remove and discard the membranes and seeds.
Stand the peppers upright in a sprayed 9-by-9-inch baking dish, cutting a small slice off the bottom so they are stable, if necessary. Divide the orzo mixture among the peppers.
Bake at 350 degrees for 20 to 25 minutes or until heated through. Yields four servings.
Roasted red pepper corn
8 ears corn (in the husk)
6 teaspoons margarine, softened
2 tablespoons finely chopped canned green chili peppers
2 tablespoons finely chopped roasted sweet red peppers
Teaspoon chili powder
1/2 teaspoon garlic powder
Peel back the corn husks but do not remove. Remove and discard the silk. Soak the corn in very cold water for 30 minutes. Shake off all excess water.
Meanwhile, in a small bowl, mix the remaining ingredients. Rub the mixture all over the corn kernels. Pull the husks back over the corn and twist shut. Tightly wrap each ear in foil.
Grill over hot coals or medium-high flame for 30 to 35 minutes, turning every 10 minutes.
Ratatouille
1 tablespoon olive oil
1 cup chopped red onions
4 garlic cloves, minced
1 medium eggplant, cubed
2 large zucchini, cut into 1/2-inch pieces
1 green pepper, cut into 1/2-inch pieces
2 large tomatoes, chopped
2 tablespoons tomato paste
2 tablespoons chopped fresh basil or 1 teaspoon dried
1/2 teaspoon dried rosemary, crushed
1/2 teaspoon dried oregano
Warm oil in a large nonstick skillet over medium heat. Add the onions and garlic; cook, stirring frequently, for 2 minutes. Add the eggplant, zucchini and peppers; cook, stirring frequently, for 5 minutes. Stir in remaining ingredients.
Reduce heat to low and simmer for 15 to 20 minutes, stirring occasionally, until the vegetables are tender and the liquid thickens slightly. Yields four servings.
Address correspondence to Cheryle Finley, c/o The Joplin Globe, P.O. Box 7, Joplin, MO 64802.
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