Archive for April, 2008

Vegetarian Does Not Have To Be “All Or Nothing”

April 23rd 2008

Many people contemplate becoming a vegetarian at one point or another. Some consider a meatless diet because they feel sorry for the animals. Others think a vegetarian way of eating will improve their health.

However, out of those well-intentioned people very few actually follow through and change their way of eating. The idea of completely giving up meat forms a big stumbling block for most.

For some reason, when it comes to vegetarian cooking, most people only see the “extremist” approach: either give up meat completely or you might as well include the meat in every meal. This “all or nothing” thinking becomes a mental barrier that keeps a lot of people from eating more vegetarian meals.

How about finding a happy medium? Drastic changes to one’s diet never last. Do not beat yourself up for eating meat. There is no need to give it up completely. Just try eating a little less of it, that’s all.

Start right now by making one meatless dinner every week. Keep everything else the same. Eating just one vegetarian dinner every week is definitely doable and easy. It will be just a nice change instead of deprivation!

If you think going meatless one day a week would not make a big difference, consider these simple numbers: if everyone ate vegetarian meals just one day a week, it would save one out of seven animals. Out of 92 million animals that are consumed in the United States alone every year, over 13 million animals would be spared. This is a huge impact!

In addition to doing good for our planet, you’ll enjoy great health benefits by including more fruits and vegetables in your diet. Fruits and vegetables are rich in vitamins, nutrients, anti-oxidants and fiber - all the things that are good for us. They can help with weight loss and prevent diseases. Numerous studies show that diets high in fruits and vegetables reduce the risks of deadly diseases such as cancer, heart attack and stroke.

Also, by trying out new dishes, you will break your food routine and discover new tasty recipes and food combinations. It’s really nice to eat something different once in a while instead of being stuck in a food rut.

This simple shift of mindset from “all or nothing” to a happy middle ground will do wonders. Vegetarian eating does not need to be a full-time commitment, sacrifice and strive for unattainable perfection. Just do what you can to eat a little less meat, have fun trying new vegetarian meals and enjoy the benefits.

About The Author

Melanie Mendelson is the author of “Vegetarian Main Dishes - Yummy Recipes That Even Meat Eaters Will Love”. Visit her website at http://www.vegetarian-recipes-cookbook.com

Tags: cookbook, , , , , , , , diet, food, nutrition, recipes, vegetarian cooking, vegetarian recipes, vegetarians

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Vegetable Stew - Pt 2 of Vegetarian Lentil Soup Variations

April 22nd 2008

Lentil soup, also known as dal in some countries including India, is a very high-protein, high-fiber, nutritious dish that can be served up plain as a snack, or over rice as part of a larger meal. It’s a staple food item in many countries.

Lentils are very inexpensive and are a great substiute for meat proteins. Plain lentil soup tends to be a lacking in texture, if you’re eating it on its own. It’s versatile enough, however, to be turned into a vegetable stew. Although I would not recommend adding meat protein to a lentil stew as they will clash. The only exception is replacing some of the water used to cook the lentils with either chicken or turkey broth. Poultry broth adds a richness of taste without over-powering the rest of the ingredients.

In different parts of India, there are many variations of vegetable stews made with a dal base. Many of the recipes are passed down through family members. Here are some basic pointers for a vegetable dal/stew:

  • Green beans, snapped into 1-2 inch lengths. Frozen beans are okay, but fresh beans are much tastier. Try not to use beans you’ve already boiled/ steamed, as they’ll get mushy in the dal.
  • Potatoes, large dice. Potatoes add texture at two levels. Firstly, they thicken the dal when the breakdown. The pieces that don’t break down add a bit of contrasting firmness against the dal.
  • White radish, cut into 1/4 inch wide strips of about 1 inch in length.
  • Eggplant, diced. For a bit of difference, try the small, globe-shaped green-striped Thai eggplants, or even the long, purple Asian eggplants. You could try white eggplants, but you won’t have a color contrast.
  • Large diced onions, cut in 1/8ths or slivers. The slivered form adds a lot of texture, and onions, of course, add even more fiber.
  • Broccoli, cut into medium-sized florets. Don’t use ground up pieces as they’ll make the stew mealy. Even better, unless you like your broccoli mushy, don’t add them to the stew until the last 15-20 minutes of cooking.
  • Cauliflower, cut into medium-sized florets. Cauliflower tends to hold up better than broccoli, but if you want a crisp texture, add it in the last 20-25 minutes of cooking. It’s probably a bad idea to use both cauliflower and broccoli at the same time for textural and visual appeal reasons, although you are welcome to try.

You should feel free to experiment. Don’t add delicate items like peas, snow peas, celery, lettuce, corn kernels. They just don’t work very well, and ruin the texture. The balance is to contrast the smooth texture of the basic dal against large, chunky, delicious vegetables that keep some of their firmness after cooking.

Follow the recipe instructions for a basic dal first. You can add uncooked diced potatoes at the beginning of the cooking processs. Once you are at the stage where the lentils have almost fully broken down, you can add the rest of the firmer vegetables. Enjoy!

(c) Copyright: 2006-present, Raj Kumar Dash

Raj Kumar Dash, also known as the very opinionated Elvis Parsley, the “Curry” Elvis, was taught cooking at his mother’s side. A trained cook, he writes about various world cuisines, the health-related aspects of food, food TV shows, and pretty much anything related to the food industry. You can find his new food site (still in revision) at http://www.curryelvis.com/, and four older cooking blog archives by starting at http://curryelviscooks.blogspot.com.

Tags: dal, , , , , , high fiber, high protein, lentils, vegetable stew, vegetarian

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Vegetarian Kids Need Summer Child Care, Too

April 21st 2008

Until last summer, my vegetarianism has never really made me feel marginalized, even though we live in a community without vegetarian restaurants, and I do not know any other vegetarian families in town. I admit that I have even found stories about how persecuted other vegetarian parents felt to be a little maudlin at times. Sure, my relatives have handed sausage to my toddler (she fed it to the dog), teachers have tried to get her to make lunchmeat snowflakes, and I’ve faced pressures of various kinds. But I have never seen this as a big problem. I have always felt pretty free to live our lives by our values and have not worried too much about the way that other people eat or wish that we ate. Last summer, however, I encountered some real barriers, and I am feeling a lot more sympathetic to the concerns that I have heard fellow vegetarian parents express over the years.

My daughter has always been in child-care due to my need to earn our living, but combining vegetarianism and child-care had never been difficult for me until my child reached elementary school age. Was I ever surprised at what I discovered! What I have found is that almost all of the summer child-care providers for school-aged kids in our community use the USDA Food Program, a federal program that reimburses child-care providers for the cost of the meals that they provide to the children. I knew this; many other child-care settings use the program, too, and I am a social worker and consider myself fairly knowledgeable about these things. I did not, however, know it would cause my family problems.

Upon approaching potential child-care providers and mentioning that my daughter was vegetarian and would need a vegetarian lunch or for me to pack her lunch from home, I was told that I would need a note from a doctor for her to be allowed a “special diet.” I explained that being a vegetarian was not a medical condition so I would not be able to produce a note saying that it was. They said that only medical and religious exemptions were allowed. Could I get a note from my church? Well, my belief in vegetarianism certainly coincides with the simplicity testimony of the Religious Society of Friends but not all Quakers, by any means, express the simplicity testimony by becoming vegetarians as I have done. My clerk might have written me a note discussing that connection, but it seemed a shaky sort of religious ground to me. What we really needed was a philosophical exemption, and these are not allowed according to the federal regulations that govern the program.

Under the USDA Food Program, child-care providers can serve a vegetarian diet to all of their children; they just can’t serve a meat-diet to some and a different diet to others without a medical or religious exemption, because it is considered discrimination. I spoke to a state level administrator in the program and she confirmed that this is true. It was clear from our conversation that she was aware of the problem I would face and unhappy about it. She talked about the program being behind the times and the need for change. I felt sure that the child-care providers and I could come up with something workable, but this official knew better. She had obviously seen this unfold before.

I certainly did not feel that they were obligated to fix something different for my daughter, and I have always been willing to fix her food myself, but most of the summer programs were not open to the idea of my packing my own child’s lunch. They would not be reimbursed from the food program for my child if she did not eat their lunch, and it would interfere with their reports and their finances to a small extent. Most programs count on the meal reimbursements to help pay for their programs and figure the meal reimbursement into the equation. Just taking the meat out of their lunch and letting me provide them with a substitute for that part was also frowned upon. They worried that such shenanigans would get them in trouble. Also, it would mean more work for them. That sounds awful, but it must be understood that most child-care providers are underpaid for the cost of the service they provide, understaffed due to these funding issues and very heavily regulated. While I badly needed them to try to be more flexible, I also could understand their point of view, given the regulations of the Food Program.

This left me with a very big problem, indeed. We needed summer child-care and my daughter needed a healthy, vegetarian lunch every day, but I found the regulations made that nearly impossible. Thankfully, I eventually did find a program that was not hung up on their reimbursement numbers and was willing to let my daughter bring a lunch from home to circumvent the lack of a philosophical exemption from the menuonly one, though. This adventure has made me aware of the need for a little social action on this issue. We were very lucky to find a program that could afford to be flexible and not everyone in our situation will be so fortunate.

Most summer child-care programs for school-aged children are dependent on the reimbursements they receive and cannot afford to go without very many of them. The high expense of providing child-care is why programs like the USDA Food Program exist in the first place. Not being reimbursed for one child might not be a heavy burden to them, but they do have to think about the big picture. If lots of children started requesting “special diets” for which they would not receive reimbursement, the child-care providers might be in real financial trouble. Child-care providers receiving government subsidies also face real concerns about perceived discrimination issues what constitutes a good reason to allow a child to eat a non-reimbursable lunch and what doesn’t? They are between a rock and a hard place, too, just as my family is, unless the USDA changes its reimbursement rules.

There is a need for the USDA Food Program to institute a philosophical exemption for menu changes in child-care settings so that vegetarian schoolchildren do not end up being excluded from summer child-care placements due to this snarl of regulations and reimbursement needs. A child should not have to violate her principles or go hungry because she needs child-care, but, unfortunately, that is how the system is currently arranged under the USDA Food Program. I believe that we can fix this. Please write to your Congressional Representative and Senator and encourage them to legislate that the program include a philosophical exemption in childcare settings so that vegetarian meals can be provided to vegetarian children. Such a change would allow child-care providers to be reimbursed for providing those meals without fear of repercussions. This is not, of course, the sort of issue that many members of Congress are going to embrace as a cause, but they should be willing to make a regulatory change that increases the convenience with which their own constituents interact with the Food Program if their own constituents ask them to do so. Please ask them. Vegetarian families like mine, who need summer child-care, will thank you.

Mariah Boone is a mother, writer, social worker, Texas historian and the publisher of Lone Star Ma: The Magazine of Progressive Texas Parenting and Children’s Issues.

Tags: summer child care, , , USDA Food program, vegetarian

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