Branch Out and Eat the Vegetarian Way

By Sandra Meyerowitz, M.P.H., R.D., L.D.

Are you trying to cut back on saturated fats, trans fatty acids and still have plenty of flavor? Try a vegetarian meal. Not only are they usually low in fat, but they are also typically high in fiber. Both good features of a heart healthy diet.

Even today, as vegetarianism has become more popular and better understood, people reject the idea of eating a vegetarian meal as though it were some alien diet trend. The truth is we would all be healthier if we ate in this fashion Ñ more fruits, vegetables, beans, whole grains, seeds and nuts, and less saturated fat.

Americans would be more likely to reach the nutritional guideline of 7-9 fruits and vegetables per day set by the USDA. Think of the variety of produce you could include in each meal and all of the colors. Each color represents a different (and useful) micronutrient for the body so the more colors you eat, the better.

There are various styles within the vegetarian domain. A lacto-ovo-vegetarian can include eggs and dairy products in their diet. A lacto-vegetarian includes only dairy products. Vegans do not consume any products derived from animals. Inclusion of dairy and/or eggs is a personal choice. A diet can be complete with or without these components.

However, there are a few important considerations for vegans. These include being careful to get enough protein, vitamin B12, calcium, vitamin D, iron and zinc. To be sure you are getting enough, calculate the quantities of these nutrients in your diet using diet analysis tools like books and online information or consult a registered dietitian for advice.

Try eating vegetarian style tonight. Cook up a dish and leave out the beef, poultry, or pork. Add in tofu or beans in its place for protein. Many recipes can be adapted to fit into a vegetarian diet.

Broccoli Mandarin Orange Salad #

Colorful and full of crunch, this salad will please even the non-veggie people.

Preparation time: 30 minutes

Nutritional Information: 180 calories, 7 grams fat, 1 gram saturated fat, 4 grams protein, 27 grams carbohydrates, 3 grams fiber, 25 mg sodium

Servings: 6 @ 1 ¼ cup

• 5 cups broccoli flowerets
• 2 tbsps. Almonds
• 2 - 11 oz cans of mandarin orange sections, well drained
• 1 orange, grated peel and juice
• 5 green onions, chopped
• 3 tbsps. white vinegar
• 1 tbsps. sugar
• 2 tbsps. olive oil
• Salt and pepper, optional*

Steam broccoli flowerets in covered saucepan for 3 minutes only. Remove quickly and rinse with cold water until broccoli is no longer warm. Do not cook further. Place in serving bowl and chill, covered.

Meanwhile, in a medium-sized bowl, combine almonds, drained mandarin oranges, grated peel and juice from orange, green onions, and remaining ingredients except for salt and pepper. Toss gently and allow to stand at room temperature for about 15-30 minutes.

When ready to serve, poor marinated orange mixture on chilled broccoli and toss very gently. Season to taste with salt and pepper, if desired, and serve.

* Optional ingredients not included in dietary analysis.

Shopping List

• Broccoli
• Almonds
• Mandarin oranges
• Green onion
• White vinegar
• Sugar
• Olive oil

California Avocado Sweet Spread #

Preparation time: 5 minutes

Nutritional Information: 182 calories, 6 grams fat, 1 gram saturated fat, 0 grams protein, 28 grams carbohydrates, 3 grams fiber, 173 mg sodium

Servings: 1

• 1/5 ripe Genuine California Avocado
• 2 teaspoons orange marmalade
• 1/8 teaspoon ginger
• 1 slice whole wheat toast

In medium bowl, mash avocado with a fork. Stir in marmalade, then ginger to taste. Spread on toast and serve.

Shopping List

• Avocado
• Orange marmalade
• Ginger
• Whole wheat bread

Zucchini with Walnuts #

A tasty and interesting combination of texture and flavor.

Preparation time: 20 minutes or less

Nutritional Information: 100 calories, 3.5 grams fat, 0.5 grams saturated fat, 4 grams protein, 20 grams carbohydrates, 6 grams fiber, 290 mg sodium

Servings: 4 @ 1 cup

• 4 medium zucchini, washed and stems removed
• tbsp. olive oil
• 1 tsp. walnut oil, optional*
• 1 tbsp. coarsely chopped walnuts
• 1 tsp. dried thyme leaves, crushed, or 2 tsps. fresh thyme leaves
• 1 lemon, grated peel and juice
• Black pepper, to taste
• tsp. salt

Cut zucchini in quarters lengthwise and then into _-inch chunks. Heat oil(s) in a 10-inch skillet over medium-high heat. Add zucchini and sautŽ, stirring constantly and gently. When zucchini is almost tender, add walnut pieces and thyme, and continue to cook for about 45-60 seconds. Zucchini should still be bright green in color. Season with lemon juice, grated lemon peel, pepper, and salt. Serve hot.

* Chef's Notes: Walnut oil is available in specialty food shops and select grocery stores. It will turn rancid quickly, so please store between uses in an airtight container in the refrigerator.

*Optional ingredients are not included in dietary analysis

Shopping List

• Zucchini
• Olive oil
• Walnut oil
• Walnuts
• Thyme
• Lemon
• Black pepper
• Salt

Cherry Tomato & Portabella Omelet ×

This recipe is a great source of protein and calcium. To reduce the fat and cholesterol content, use egg whites only.

Preparation and cooking time: 10 minutes

Nutritional Information: 388 calories, 27 grams fat, 6 grams saturated fat, 23 grams protein, 14 grams carbohydrates, 2 grams fiber, 804 mg sodium

Servings: 1

• 1 tsp. canola oil
• 1 cup sliced baby Portobello mushrooms (about 2 to 2.5 oz.)
• 2 cherry tomatoes, wedged, or 4 grape tomatoes, halved
• 2 eggs
• 2 tbsp. bottled reduced-fat ranch salad dressing
• (1 oz.) shredded reduced-fat Cheddar cheese
• 1 tbsp chopped fresh parsley

In 7- to 10- inch omelet pan or skillet over medium-high heat, heat oil until just hot enough to sizzle a drop of water. Add mushrooms. Cook, stirring frequently, until tender, about 2-3 minutes. Add tomatoes. Cook stirring frequently, until tomatoes are heated through, about 1 minute. Remove mushrooms and tomatoes from pan. Cover and keep warm.

In small bowl, beat together eggs and dressing until blended. Pour egg mixture into pan. (mixture should set immediately at edges.) With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan surface, tilting pan and moving cooked portions as necessary. When top is thickened and no visible liquid egg remains, fill with reserved mushrooms and tomatoes. Sprinkle with cheese and parsley. With pancake turner, fold omelet in half or roll. Invert onto plate with a quick flip of the wrist or slide from pan onto plate.

Shopping List

• Canola oil
• Portobello mushrooms
• Cherry tomatoes
• Eggs
• Reduced-fat ranch dressing
• Reduced-fat Cheddar cheese
• Parsley

× Reprinted with permission from the American Egg Board. For more, please visit www.aeg.org.

Sandra Meyerowitz, M.P.H., R.D., L.D. is the owner of Nutrition Works, a health promotion company specializing in weight loss, disease prevention, wellness and sports nutrition. She can be reached at 502-339-9798.