Ideas For Variety In Vegetarian Meals

One of the biggest concerns that most people have when they transition to vegetarianism is keeping their diet filled with a variety of fun, diverse, and nutrient-dense foods. 

 Sometimes it can feel like you’re cutting many options out since you’re no longer consuming meat It may seem you’re losing even more options if you’ve also decided to cut dairy and eggs from your diet as well.
But with a little creativity, planning, and forethought, you might be surprised how much variety you can achieve with your new vegetarian diet – perhaps even more than your meat-eating days!
There are some simple substitutions you can experiment with and use as substitutions in your favorite meat recipes. Tempeh, which is cultured soybeans with a chewy texture; tofu (freezing and then thawing gives tofu a meaty texture; the tofu will turn slightly off white in color); and wheat gluten or seitan (made from wheat and has the texture of meat; available in health food or Oriental stores) are all great items to start with.
Milk and other dairy products can also be easily replaced with vegetarian-friendly items. Try soy milk, soy margarine, and soy yogurts, which can be found in health food or Oriental food stores. You can also make nut milks by blending nuts with water and straining, or rice milks by blending cooked rice with water.
A good way to introduce beans to the diet is to use them instead of meat in favorite dishes, like casseroles and chili. Because of their many health benefits, beans should be eaten often. Some great examples are chickpeas, split peas, haricot, lentils (red, green or brown), and kidney beans.
Many nuts and seeds are available both in and out of the shell, whole, halved, sliced, chopped, raw, or roasted. Cashews, peanuts, walnuts, almonds are some easy-to-find favorites. Sunflower and sesame seeds are excellent choices for spicing up salads and other vegetable dishes.

Don’t worry that you’ll have to give up your favorite Mexican, Italian, or other favorite dishes now that you’re vegetarian. Many of them can still be enjoyed and only require slight variations. 

Some popular and easily convertible dishes include: pasta with tomato sauce, bean burritos, tacos, tostadas, pizza, baked potatoes, vegetable soups, whole grain bread and muffins, sandwiches, macaroni, stir-fry, all types of salad, veggie burgers with French fries, beans and rice, bagels, breakfast cereals, pancakes, and waffles just to name a few. 

The freezer sections of most big grocery stores carry an assortment of vegetarian convenience foods such as veggie bacon, burgers, and breakfast sausages.

So don't let a vegetarian diet stop you from introducing variety and let your creativity lead the way! You’ll probably be pleasantly surprised just how much more interesting your meals will be as a result. 

Neil WJ Smith

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