Vegetarian Lunches and Snacks for Children

I interviewed my friend Heidi, the author of Healthnut Mom Wannabee for some ideas of what vegetarian items she packs in her children’s lunches.

Be sure to try these new lunch ideas at home first before leaving your kids stranded in the cafeteria with some “freaky lunch” that other kids may make fun of as discussed in my article “55 Healthy School Lunch Ideas”.

For the first few weeks of school, be sure to pack all their most familiar and favorite foods before making any major changes.

Heidi, what are your ultimate goals with a vegetarian lunch menu?

Thank you so much for asking me about my kids healthy lunches and snacks. Both of my daughters (2 and 5) are very particular about what they eat so sometimes I have to be creative and convince them that blueberries are just as delicious as candy.

Both of my daughters are vegetarians and I do try to buy most everything that I can afford organic for them as I read and believe that since children have faster metabolisms, and less varied diets they are more prone to damage. I do my best but there are days when despite my best efforts they want Doritos.

Heidi, what are your girls’ favorite vegetarian lunches?

• Whole wheat tortilla with vegetarian refried beans, organic cheese and salsa-quick, easy and delicious.
• Peanut butter and jelly on whole wheat bread, Banana and organic cheese puffs (make sure to read the ingredients on the breads because some aren’t exactly as they read). I always make sure the jelly is 100% fruit and if possible organic.
• Hummus with pita bread, apple and a piece of organic cheese-simple and delicious!
• Vegetarian chili loaded with vegetables in a thermos, a bagel and her favorite fruit of the day-one of Ava’s favorite lunches.
• Vegetarian bologna,turkey or ham with a slice of organic cheese, lettuce and tomato on whole wheat bread, granola bar and blue corn tortilla chips.
• Vegetarian BLT on whole wheat bread with provolone cheese (morning star veggie bacon), dried fruit, spinach salad with nuts. To be fair, neither of the kids like the spinach salads so I am slowly trying to introduct them.
• Guacomole dip with blue corn tortilla chips,bottled natural fruit smoothie (can’t remember the name, and nuts.

Thanks so much Heidi, for stopping by the kitchen table to share that with us!

Remember that your children don’t need meat at every meal, they just need a balanced protein source such as beans and rice, beans and corn, or nuts and whole grains to ensure the full complex of essential amino acids needed to support growth.

Please leave any other suggestions or links to vegetarian school lunches in the comments sections for other parents to enjoy!

For more of Heidi’s great healthy eating tips, simply stop by her website at http://www.healthnutwannabeemom.blogspot.com

Resources: “Vegetarian Sources of Protein”, “The Top Five Nutrients Vegetarians Should Watch Out For”

Thanks for stopping by my kitchen table!

~Dr. Nicole Sundene

www.KitchenTableMedicine.com

©KitchenTableMedicine.com, LLC ™

Vegetarian Protein: Not just for Vegetarians

Hi Dr. Nicole, I would like to start eating more vegetable proteins and less meat, but am not sure how to do so healthfully.  Do you have any suggestions?

Eating vegetarian sources of protein at each meal is beneficial to both omnivores and vegetarians alike.

Moving towards more of a plant based diet will aid weight loss, benefit both those with diabetes and hypoglycemia by reducing the “total glycemic load” of your meal, reduces pain and inflammation, slows the aging process, reduces the toxic burden placed on your liver by eating high on the food chain, and saves the planet by eating less meat.

So what are the best forms of vegetable proteins?

Now I bet most of you are shouting “beans and rice” or “tofu” right now, and that is good, and I am VERY proud of you, but there is more to vegetarian sources of protein than meets the eye.

Whether you choose to be a full fledged vegetarian, or you decide to be just like me and eat less than one meal per day that contains animal products in it, you will benefit from the wisdom of the author of “Live Life 365″, an immensely inspiring video website that actually shows you how to be healthy.

Please welcome to the kitchen table today’s guest, Mike Foster!

So, Mike, what led you towards becoming a vegetarian?

I wasn’t always a vegetarian. Back in the day, I used to be seated right beside some of you, gnawing away on that rib bone, masticating that filet mignon, devouring a double double from my (former) favorite burger place, In-n-Out. I was an animal-eating carnivore most of my life—just like over 90% of the population. Then I had some blood work done and got a glimpse of my cholesterol levels.

Yikes!

Here’s the thing: I was never what you would call a BIG meat eater. More often than not, I was just as interested in the vegetable and salad portion of my meal as the animal protein part. And once I’d done further research about the contributing factors of high cholesterol (mine, by the way, was closing in on 300) and unhealthy weight gain—namely: saturated fats—it made perfect sense to gradually cut down on the meats. Years before I became a full-time vegetarian, I often would go days without consuming any animal protein. My palette, as well as some deeper region of my subconscious, was changing, sounding an alarm: Reduce your saturated fats or die!

Okay, Mike, you can stop with the dramatics. But it was a wake-up call, and my unhealthy cholesterol and weight gain (I was up over 200 pounds—far too heavy for my barely 5’ 11’’ frame) forced me to do something else—discover healthier eating options. More to the point: I needed to reduced saturated fats, which meant limit the consumption of animal proteins.

So without animal protein in your diet, what do you eat? How can you POSSIBLY survive without meat? (Just a little humor on behalf of all my carnivorous readers out there).

Here are some of the best sources of vegetable protein that I incorporate into my daily eating routine. Eat as much of this stuff as you can and you will not only get the necessary amount of protein into your diet, but tons of fiber (a good thing!). All without those harmful saturated fats; instead filling up with the good fats: monounsaturated and polyunsaturated fats.

NUTS

I eat nuts every day—mostly almonds, but all nuts have a decent amount of vegetable protein. In addition to almonds, eat walnuts, Brazil nuts, pistachios, even peanuts. They have anywhere from 6-8 grams of protein and 3.0 grams of fiber. I also suggest trying some of the butters. Almond butter is delicious and has 8.0 gms of protein per serving.

BEANS

I love Mexican food, and eat it at least twice a week. I’ve found that you can replace just about any of the meat dishes with healthy black beans (7.0 gms protein/7.0 gms fiber) or refried beans (be sure to check if they are made with lard, in they are, opt out). There are dozens of varieties of beans (see one of my previous blog posts, You Don’t Know Beans…or Do You?); pinto, navy, garbanzo—add them to salads or eat as a side dish. Most have around 6-8 gms of protein and about the same amounts of fiber.

And don’t forget lentils. These tasty tidbits are loaded with vegetable protein—10.0 gms. And 9.0 gms of fiber.

WHOLE GRAINS

I eat a high-protein, whole grain cereal every other day. Kashi makes excellent products. Try their Go Lean. It has 13.0 gms of protein per serving, also 10.0 gms fiber. I mix mine with their Good Friends (5.0 gms protein/12.0 gms fiber) for a vegetarian protein and fiber blast (pun intended!) The days I don’t eat whole grain cereals, I have some toasted whole grain bread (4-6 gms protein; shop around and read labels, some have more protein than others. I recommend Milton’s) with almond butter. You can see how the vegetable protein is adding up, huh?

Pastas, especially whole grain pastas, are another great source of vegetable protein. Most have at least 6-8 gms, while some go as high as 12-15 gms. Again, read labels, and you will be pleasantly surprised by all of the healthy vegetable protein options available to you.

I also eat oatmeal (8.0 gms protein/ 6.0 gms fiber) every day. And wild rice will get you around 5.0 gms of vegetable protein per serving.

VEGETABLES

Not all veggies are created equal. Some have more protein than others. Here are the ones you should look for when looking to increase your vegetable protein consumption:

SOY

I eat edamame, or soybeans, (11.0 gms protein/ 6.0 gms fiber) several times a week. I like to mix in another vegetable, usually broccoli (5.0 gms protein/ 4.0 gms fiber), add a little olive oil, salt, pepper. How’s that for veggie protein? Also, soy chips are a wonderful source of protein: 6.0 gms–I like Glenny’s and Gen soy. And Dr Soy makes a tasty soy bar (11 gms protein) that I devour most days.

ALSO:

Avocado: (4.0 gms protein/8.0 gms fiber)
Peas: (5.0 gms protein/ 4.0 gms fiber)
Corn: (4.5 gms protein/3.0 gms fiber)
Lima beans: (6.0 gms protein/4.0 gms fiber)
Brussels sprouts: (4.0 gms protein/3.0 gms fiber)
Artichoke hearts: (4.0 gms protein/4.0 gms fiber)
Asparagus: (4.0 gms protein/3.0 gms fiber)

This is by no means a complete list, and a lot of it is personal preference. But, as you can see, the variety of vegetable proteins available to you are endless. And the best part—they are low in saturated fats, high in good fats, loaded with fiber, vitamins, minerals, and nutrients that contribute to a longer, happier, skinnier, healthier life.

Thanks Mike for being my guest this week at the kitchen table. How can my readers learn more about eating a healthy vegetarian diet?

As always, you can watch me talk about all of these healthy topics at my video website, livelife365.com.

If you would like to be my next guest at the kitchen table, simply contact me with a suggested health topic.

~Dr. Nicole
www.KitchenTableMedicine.com

©KitchenTableMedicine.com, LLC ™

Dairy Free Latte Recipe

Perfect Dairy Free Latte Recipe

• 2 shots of organic espresso

• 1 cup heated vanilla (or chocolate) Almond Breeze

• Pour in a large mug and enjoy!

Calories: 110

Okay you caught me. I drink coffee. Feel free to report me to the naturopathic police, but I do drink coffee moderately, which means less than every single day, and it is typically organic coffee, as non-organic coffee is likely dirtier than any of the top foods on the notorious “Dirty Dozen”….if I must defend myself. *sigh*

The key to enjoying the occasional vice is enjoying it THOROUGHLY, and in moderation of course. When you actively enjoy it, without all the guilt, you will be less likely to miss it. Also, when we give our favorite vices naturopathic makeovers, we lesson the total load of toxins placed upon the system.

If you have the habit of frequenting your local coffee shop, you will likely save money by purchasing a nice espresso machine and grinding your own organic coffee beans at home.

Everybody raves over my latte recipe, and the secret behind it is actually quite simple. I use vanilla flavored almond milk. From my experiment for the “The Best Non-Dairy Milks”, I have found Almond Breeze brand to be the most delicious. Almond milk has a thicker consistency than rice milk or cow milk. Almond milk is also great for those that are sensitive or allergic to soy as soy is one of the top seven food allergens.

Remember when drinking coffee to also avoid the excessive use of sweeteners and artificial creamers as they are typically full of “Kitchen Table Villains” and not part of our mission here of eating a “Whole Foods Diet”.

If coffee is a daily habit for you, consider cleaning up your daily vice and going organic.

Thanks for stopping by my kitchen table!

~Dr. Nicole

©KitchenTableMedicine.com, LLC ™

5 Most Common Vegetarian Nutrient Deficiencies

Are you the healthiest vegetarian out there?

If so, I bet you already know which five nutrients you need to watch out for.

If not, please stick around and make sure you have your nutritional bases covered for a long term healthy, happy vegetarian lifestyle.

First of all, kudos to you for being a vegetarian as it is a great choice for the environment. Plant based eating is much more sustainable than animal based eating.

The environment in turn immediately rewards you, as vegetarians also consume less toxins and pesticides. Toxins are mostly stored in fat and concentrate as we move up the food chain.

So eating vegetarian is clearly healthier for the environment, but is it healthier for you? As a physician, I could answer that question either way. In the long term, vegetarian eating reduces your incidence of developing cancer and cardiovascular disease. In the short term though, low grade nutrient deficiencies may be jeopardizing your current state of health.

Vegetarians that are hip to healthy eating are usually the most vital people I ever see, unless they do not eat a diet rich in fruits, vegetables, legumes, whole grains and superfoods.

Struggling with nutrient deficiencies can create a myriad of symptoms. The most common signs of nutrient deficiencies that I encounter in my vegetarian patients are fatigue, dry skin, dry hair, brittle nails, anemia, hypoglycemia, frequent infections, osteoporosis and poor immune function.

Occasionally I will run across a vegetarian that is not aware of the essential nutrients inherently lacking in the typical vegetarian diet and much of their health problems are easily corrected by restoring these imbalances through diet or supplements.

Most vegetarians are already savvy about alternative protein sources and the importance of pairing those proteins appropriately to ensure the essential amino acids are all covered. So aside from protein, what are the most important vitamins, minerals, and nutrients to watch out for?

#1 B12-This vitamin is one of the toughest nutrients to get in a vegan diet and most vegan folks simply resort to taking it in a supplement to avoid the development of pernicious anemia or debilitating nervous system dysfunction.

The RDA is 3 mcg.

You can get that from eating three tablespoons of brewers yeast, or three sheets of nori. Chlorella and spirulina are also excellent sources of B-12. If you are vegan you REALLY need to worry about B-12 and be eating algae or yeast everyday, or you can take a multi-vitamin (it’s best to take the B vitamins all together as a group then individually, as they all work together).

If you are ovo-lacto then you can achieve this level by having two eggs and two cups of milk each day; or two two eggs along with two other dairy servings such as cheese or yogurt.

#2 Iron- The Standard American Diet (SAD) is highly dependent on red meat for iron. Absorption of iron is dependent on stomach acid. The vegetarian form of iron requires vitamin C for conversion to the bioavailable form the body can use. Most fresh fruits and vegetables are high in vitamin C.

You can cook with cast iron skillets to also increase iron content in food as acidic foods like tomato sauces pull the iron out of the pan.

Vegetarian sources of iron from highest to lowest are tofu, black strap molasses, amaranth, lentils, swiss chard, dulse, lima beans, potato, wheat germ, pinto beans, kidney beans, dandelion greens, kale, pumpkin seeds, black beans, spinach, broccoli, almonds, pumpkin, beet greens, brewers yeast, quinoa, teff, figs, raisins, prunes, green beans, millet, whole wheat, parsley, kelp, oats, corn, peanuts, cashew butter, almond butter, blueberries, bananas and raspberries.

#3 Zinc- Is really important for the immune system, as well as for skin, and neurological health. If you tend to get frequent infections you should definitely add more zinc rich foods in to your diet to optimize your immune system.

We need at least 15mg of zinc daily if not 30-50mg for optimal health.

The following foods rich in zinc contain about 2-5mg of zinc per serving and are listed in the order of highest to lowest: wheat germ toasted (1/4 cup), swiss chard, lima beans, baked potato, oats, mustard greens, pumpkin seeds, soybeans, rice, kidney beans, ginger root, wild rice, peas, leeks, lentils, cashews, sunflower seeds, and lima beans.

#4 Omega-3 Fatty Acids-Almost all Americans are deficient in these fats that are necessary for a healthy nervous system as well as fighting inflammation. The best vegetarian source is freshly ground flaxseeds. Raw walnuts are also a decent source of Omega-3′s.

Feel free to read my article on the Flax vs Fish debate and decide for yourself the best choice for your omega 3′s. If fish oil is needed as an anti-inflammatory medicine some vegetarians opt to make an exception to their dietary rules to ensure adequate intake of this nutrient.

Otherwise, buy yourself a little coffee grinder and a big bag of flaxseeds and grind them up fresh before adding to soups, salads, brown rice, smoothies, applesauce, or yogurt. Flaxseed oil is extremely delicate and should not be cooked above 100 F. One tablespoon has 2 grams of fiber. Flax is also rich in protein and “lignans” that act as phytoestrogens and thus are a great choice for women trying to balance hormones. I mix flax oil with equal parts of lemon juice or apple cider vinegar and add various herbs to make a quick healthy salad dressing.

Whatever you do, don’t waste your money on supplements that have “the perfect balance of omega-3′s and 6′s” as a vegetarian diet is RICH with omega 6′s so you don’t need to pay to take these in a supplement.

#5 Calcium-Last but not least, calcium is tough enough to get in the SAD diet, and vegan makes it that much tougher. Be sure to always use a calcium enriched soy, rice, almond or other milk substitute for the most of your calcium needs. Women over 40 especially need to be on top of this for osteoporosis prevention. Typically about three to four servings of these milks a day should get you what you need when it comes to calcium.

The take home message with calcium is that you need GREEN LEAFIES. Pretty much everyone needs green leafies.

Vegans will need to eat a HUGE plate of green leafies each day. Cooking them increases the availability of calcium.

The best sources of calcium from highest to lowest are: Cooked turnip greens, torula yeast, collard greens, cooked rhubarb, spinach, oatmeal, tofu, broccoli, dandelion greens, swiss chard, blackstrap molasses, soy flour, mustard greens, almonds, baked beans, filberts, oranges, cooked kale, fresh spinach, tahini, and garbanzo beans. Just remember that green=minerals. So eat your greens people!

Resources: http://KitchenTableMedicine.com, “Medical Nutrition from Marz” by Dr. Marz

Feel free to let me know what other vegetarian health topics you would like me to address, be sure to subscribe and check back for the answer!

~Dr. Nicole Sundene

Naturopathic Physician

©KitchenTableMedicine.com, LLC ™

Fibromyalgia and Vegan Diet

By Dr. Nicole Sundene

“Can the Kitchen Table Cure Fibromyalgia?”

When implementing the vegan diet it just might!

Research listed below shows dramatic and promising improvement for those with fibromyalgia by simply adopting a whole foods vegan diet that emphasizes increased fruits and vegetables and the elimination of all animal products such as meat, dairy, and eggs.

From my clinical experience, eating an Anti-inflammatory diet is extremely beneficial for those with chronic pain. Vegan diets are probably beneficial because they are free of the evil kitchen table culprit “arachidonic acid” found in animal fats that most traditional prescription and over the counter pharmaceutical agents work to block.

To spare you all the biochemistry blah blah blah, let’s just say that arachidonic acid becomes inflammation. By implementing an anti-inflammatory eating plan or vegan diet, those challenged by the chronic debilitating pains of fibromyalgia just might experience a dramatic increase in pain relief, as well as less overall need for using medications.

Remember that less medicines, means less side effects. Less side effects means less medicine needed to address side effects of medications. Don’t get caught up in the snowball down spiraling effect of chronic prescription drug use if you can achieve similar if not better results with diet.

The kitchen table is truly the heart of medicine. If you are chronically ill, please consider giving yourself the gift of a healthy whole foods diet!

Going vegan may just be the answer to this painful condition. At the very least do your best to eliminate McInflammation. Be sure to always check with your physician before making any changes to your diet or lifestyle.

Other researched therapeutics that may be helpful for fibromyalgia:

• Eliminate MSG, aspartame, and other “Kitchen Table Villains”.
• Allergy Elimination Diet.
• Reduce stress.
• Gentle exercise, especially swimming.
• Fish Oil
• Magnesium malate and malic acid.

Research on Vegan Diet and Fibromyalgia:

1. PMID: 11093597; Vegan diet alleviates fibromyalgia symptoms.Scand J Rheumatol. 2000;29(5):308-13.
2. PMID: 11602026; Fibromyalgia syndrome improved using a mostly raw vegetarian diet: an observational study.BMC Complement Altern Med. 2001;1(1):7. Epub 2001 Sep 26.
3. PMID: 11508070; Vegetarian diet in the treatment of fibromyalgia.Bangladesh Med Res Counc Bull. 2000 Aug;26(2):41-7.
4. PMID: 11093597; Vegan diet alleviates fibromyalgia symptoms.Scand J Rheumatol. 2000;29(5):308-13.
5. PMID: 11408989; Relief of fibromyalgia symptoms following discontinuation of dietary excitotoxins.Ann Pharmacother. 2001 Jun;35(6):702-6.
6. PMID: 1802495; Diet and disease symptoms in rheumatic diseases–results of a questionnaire based survey.Clin Rheumatol. 1991 Dec;10(4):401-7.
7. PMID: 2049586; Primary fibromyalgia and the irritable bowel syndrome: different expressions of a common pathogenetic process.Br J Rheumatol. 1991 Jun;30(3):220-2.
8. PMID: 11156742; Antioxidants in vegan diet and rheumatic disorders.Toxicology. 2000 Nov 30;155(1-3):45-53.

Thanks for stopping by my kitchen table!

~Dr. Nicole

Naturopathic Physician

www.KitchenTableMedicine.com

©KitchenTableMedicine.com, LLC ™

Vegeterian Sources for Essential Nutrients

PROTEIN – legumes, tofu, tempeh, soy protein isolate, dairy products, nuts/seeds, quinoa, amaranth, Brewer’s yeast, protein powders

CALCIUM – fortified soy or rice milk, milk and milk products, dark green vegetables, sea vegetables, calcium precipitated tofu, almonds, lime-processed tortillas with calcium salts, amaranth, dried figs, blackstrap molasses, carob, supplements

IRON – legumes, whole or enriched grains, cereals or breads, amaranth, nuts, dark green vegetables, sea vegetables, wheat grass, prune juice, dried fruits, avocados, eggs, blackstrap molasses, Brewer’s yeast, supplements

ZINC – nuts/seeds especially pumpkin and sunflower seeds, beans, wheat germ, millet, quinoa, amaranth, wild rice, collards, yogurt, milk, cheese (especially cheddar), ginger, avocado, Brewer’s yeast, supplements

VITAMIN B2 (Riboflavin) – fortified rice and soy milk, milk and milk products, legumes, dark green vegetables, nori, millet, wild rice, wheat germ, avocado, Brewer’s yeast, spirulina, carob, supplements

VITAMIN B12 (Cobalamin) – milk and milk products, fortified rice and soy milk, Brewer’s yeast, fortified breakfast cereal, eggs, wheat grass, fortified soya meats*, tempeh*, spirulina*, supplements
*analogs may not be as well absorbed

VITAMIN D – sunlight, fortified soy and rice milk, fortified cow milk, eggs, sunflower sprouts, supplements

©KitchenTableMedicine.com, LLC ™

Ayurvedic Vegetarian Recipes

Ayurvedic cooking offers some wonderfully new and unusual ways to cook vegetables.

SAUTÉED BROCCOLI

5 cups chopped broccoli
1–2 Tbs. ghee (directions below)
1/2 tsp. mustard seed
1/4 tsp. cumin seed
1/8 tsp. hing (available at Indian or international stores, also called asafetida)
1 clove garlic, minced
1 tsp. turmeric
2 tsp. coriander powder
3/4 tsp. sea salt

1 Tbs. fresh lemon or lime juice

Chop broccoli into 1/2 inch pieces (yes, that is small). Heat ghee in a large, heavy skillet, then add mustard and cumin seeds, hing and garlic. When the mustard seeds begin to pop, add the turmeric and then the broccoli. Stir well to coat. Add remaining ingredients and mix well. Cook uncovered until broccoli is tender, but still bright green, around 10–15 minutes. The smell of this cooking will stimulate your appetite.
This dish works well with rice, soup, and with some meats like chicken and denser fish.

GHEE
(This is also called clarified butter.) Take 1/4 to 1 pound of butter and melt over a low heat. As it heats, notice the milk solids that come to the surface and fall to the bottom. The clear stuff in the middle is the ghee. Heat until there is definite separation, remove quickly from heat, and allow to cool for a few minutes. Skim off any scum at the surface and pour the clear liquid into a container. Ghee will keep in the refrigerator for many months. (Discard the milk solids.)

DARK LEAFY GREENS

 1 bunch dark leafy greens (collards, kale, mustard, turnip, dandelion)
 1/2 to 3/4 cup water

 1 tsp. sunflower oil or ghee
 1/2 tsp. whole cumin seeds
 1 tsp. coriander powder

Wash and chop greens, taking out the stems. Steam greens over hot water on low heat until tender, about 7–15 minutes. Drain. (You may save the water, if it’s not bitter, for soup.)
Heat oil in small sauté pan over low heat. Add cumin seeds and as they brown, stir in coriander. Brown the mixture. Pour over the drained greens and mix well. Serve immediately.

GREEN BEAN BHAJI

 4 cups fresh green beans
 1 Tbs. sunflower oil or ghee
 1/2 tsp. black mustard seeds
 1/8 tsp. hing
 1 tsp. turmeric
 2–6 Tbs. water
 1/2 tsp. sea salt
 1 inch fresh chopped ginger root
 1 small fresh green chili pepper (great for taste, may omit)
 1/2 cup chopped fresh coriander leaves (cilantro)
 shredded unsweetened coconut

Wash beans and chop into one-inch pieces. Warm oil or ghee in large skillet with lid. Add mustard seeds and warm until they pop. Add the turmeric and hing and stir well. Add chopped green beans and 2–3 Tbs. water. Cover and cook on low until beans are tender (15–30 minutes). Put the remaining water and ingredients into blender and puree. Pour over the beans and mix well. Simmer for 1–2 minutes until well mixed. Garnish with coriander leaves and coconut.

CUMIN ZUCCHINI

 2 medium zucchini
 3 shitake mushrooms, dried
 2 Tbs. ghee
 1/2 tsp. whole cumin seed

Soak mushrooms in a cup of water for 10 minutes or until tender. Heat ghee in medium-sized heavy skillet. Add cumin seeds and heat until they brown. Wash and slice zucchini. Drain and slice mushrooms. Add zucchini and mushrooms to mixture and stir, cooking for 5 minutes on medium heat.

FRESH DILLED ZUCCHINI

 2 medium zucchini
 1 bunch fresh dill
 2 Tbs. sunflower oil
 1/2 tsp. turmeric
 1/8 tsp. hing
 1/2 tsp. water
 1 Tbs. barley malt or brown rice syrup
 2 Tbs. fresh lemon juice
 1-1/2 tsp. coriander powder

Wash and finely chop dill. Wash zucchini and cut into one-inch slices. Heat oil in medium-size heavy skillet. Add turmeric, hing, zucchini, and water. Cover and cook 5 minutes. Add remaining ingredients and cook 5 more minutes. May top with yogurt for a different taste.

SWEET STEAMED BEETS

 4 cups raw beets (5–6 medium beets)
 2 Tbs. ghee
 2 Tbs. fresh lemon or lime juice
 1 Tbs. coriander powder

Wash and slice the beets into 1/8- to 1/4 inch slices. Pour one inch of water in the bottom of a heavy medium-sized pot and add steamer. After bringing to a boil, add beets and steam until tender, about 20–25 minutes. Drain.
Melt ghee in small pan. Add lemon juice and coriander and mix well. Pour over beets and serve.
SWEETENED CARROTS

 4 cups sliced carrots (4 medium)
 1 Tbs. sunflower oil
 1/2 tsp. mustard seeds
 1/2 tsp. turmeric
 1/8 tsp. hing
 1/2 tsp. sea salt (or less)
 1 tsp. coriander powder
 1/4 hot green pepper, chopped (optional)
 3 Tbs. water
 1 tsp. maple syrup

Wash and slice carrots. In heavy skillet heat oil and add mustard seeds. When they pop, add turmeric, hing, carrots, salt, pepper, and coriander. Cook, uncovered, over medium heat, stirring frequently for 2–3 minutes. Add water and maple syrup. Cover and cook for 5 minutes over low heat.

CURRIED NUT SOUP

 1 Tbs. butter or 2 Tbs. olive oil
 2 large cloves crushed garlic
 1 cup finely chopped onion
 2 Tbs. freshly grated ginger root
 1 tsp. sea salt

Sauté the above ingredients in a large kettle over medium heat.

 1 cup chopped raw nuts (peanuts, almonds, etc.)
 1/4 tsp. cinnamon
 1/4 tsp. cloves

 1/4 tsp. ground cardamom or coriander
 1/2 tsp. dry mustard
 1/2 tsp. turmeric
1 tsp. ground cumin

Add these ingredients and sauté, stirring, another 8–10 minutes over lower heat.

 2 cups vegetable stock or water
 1/2 cup natural nut butter
 1 Tbs. honey
 cayenne pepper to taste (1/8–1/2 tsp.)

Mix together thoroughly and add to the sauté mixture. Mix well and simmer, covered over very low heat, for one hour. Stir occasionally to prevent sticking. Just before serving whisk in:

 1-1/2 cups buttermilk (at room temperature to prevent curdling)

Top with the following mix, or invent your own.

Topping

 2 green bananas (you wouldn’t eat them for another 2 days)
 juice of 1 lemon
 3 Tbs. butter or olive oil
 1/4 tsp. cardamom
 1/4 tsp. turmeric
 1 Tbs. sesame seeds

Slice bananas and marinade in lemon juice for 10 minutes. Heat the butter, add bananas and other ingredients, and sauté over low heat for about 5 minutes. This is spooned onto the bowl of soup just before eating. You may experiment with other fruits instead of bananas. Raisins are good added to this topping, and apricots and apples are too.
Serve the above soup with a rice dish for a great meal combination.

RICE AND GREEN PEA DISH

 2 cups brown rice
 3 cups water
 2 cups freshly steamed peas
 1/2 cup onion, sliced and steamed
 1 cup sweet red pepper, sliced and steamed

Cook the brown rice in 3 cups of water until tender. Usually takes 35–50 minutes. Toss with vegetables and season to taste with salt, black or white pepper, and cayenne.

If a meal does not feel complete without bread and butter, try bread and olive oil in place of butter. You can also soak herbs in the olive oil for a few days: basil, rosemary, garlic. Or try flat bread and yogurt dip for a more exotic taste.

YOGURT DIP

 2 cups yogurt
 1 cucumber, seeded and finely minced
 1 sweet yellow or red pepper, seeded and minced

Season to taste. Some options include:

 cumin and garlic
 dill
 basil
 cayenne
 honey
 lemon juice

This dip is great with flat bread or with raw vegetables or fruits.

©KitchenTableMedicine.com, LLC ™

Vegetarian Cookbooks

Amazing Grains. Saltzman, Joanne. HJ Kramer, 1990.
Vegetarian recipes with whole grains. A great introduction to the many choices of grains and ideas to bring them into your diet. Provides instruction on how to prepare grains. A great resource for people who are wheat or gluten intolerant.

Best Ever Vegetarian: The Definitive Cook’s Collection. Fraser, Linda. Lorenz Books, 1998.
This book assembles over 200 of the world’s best vegetarian dishes from all over the world to celebrate the diversity of choice in a vegetarian diet. Divided into seven sections: Soups, Appetizers, Salads, Side Dishes, Light Lunches, Suppers and Special Occasions, the book explores the various tastes and textures of vegetarian cuisines.

Cooking Vegetarian: Healthy, Delicious, and Easy Vegetarian Cuisine. Melina, Vesanto; Forest, Joseph. Wiley, John & Sons, Inc., 1998.
Featuring more than 150 recipes for wonderful fare from breakfast to special occasions. This book also provides advice on healthy vegetarian cooking/eating every day, plus complete nutritional facts. Eight color illustrations.

Ecological Cooking. Stepaniak, Joanne & Kecker, Kathy. The Book Publishing Co., 1991.
Recipes to save the planet, good conversion tables for food substitutions, information on sprouting and even a section for feeding your pet.

Feeding the Healthy Vegetarian Family. Haedrich, Ken. Bantam, 1998.
Haedrich offers over 250 recipes that consider such important issues as: Does it taste good? Will my family eat it? Can I prepare this in a reasonable amount of time? Are the ingredients easy to find? And, is it healthy and balanced?

Feeding the Whole Family: Whole Foods Recipes for Babies, Young Children and Their Parents. Lair, Cynthia. Moon Smile Press, 1997.
An excellent resource of whole food vegetarian recipes for the entire family. Adaptations for nutritional needs of babies, kids and pregnant women. Nutrient analysis for individual recipes, meal planning ideas and lunchbox recipes. Includes instructions on buying, storing, and cooking beans and whole grains.

Follow Your Heart’s Vegetarian Soup Cookbook. Robertson, Laurel & Flinders, Carol. Ten Speed Press, 1986.
A handbook of vegetarian cookery and nutrition that provides lots of useful information including research findings that support an optimal diet, food group guide for creative meal planning, nutrient needs for all ages and some illnesses, a breakdown of micronutrient food sources, and RDA’s.

Greens Glorious Greens! Walthers, Catherine; Albi, Johnna. St. Martin, 1996.
More than 140 ways to prepare all those great tasting, leafy greens. Arranged in an easy to use, A Z format, this book covers 35 different greens, providing nutritional information, a brief history of each, tips on buying, storing, and cutting, plus more than 140 wonderful recipes.

Glorious Roots: Recipes for Healthy, Tasty Vegetables. Sombke, Laurence. MasterMedia Ltd., 1992.

Indian Vegetarian Cooking at Your House. Humbad, Sunetra. The Book Publishing Co., 1995.
Simple, delicious Indian recipes including chutneys, salads, grains, and desserts. Also includes a glossary of unusual ingredients.

Introducing Vegetarian Cookery. Westooft, Alison. Ashgrove Press, 1991.
How to make soups, appetizers, main courses, and desserts bursting with flavor, color and texture without much fuss.

May All Be Fed. Diet for a New World. Robbins, John. William Morrow & Co. Inc., 1992.
Information about where our food comes from, how our food choices affect us as well as the Earth, and delicious vegan whole food recipes.

Murrieta Hot Springs Vegetarian Cookbook. Murrieta Foundation. The Book Publishing Co., 1987.
Tasty recipes to suit three diets: the purifying diet, the health building diet, and the gourmet vegetarian diet.

Simply Vegan. Wasserman, Debra. Vegetarian Resource Group, 1999.
Very basic and easy to prepare vegan recipes.

Steven Raichlen’s High Flavor, Lowfat Vegetarian Cookbook. Raichlen, Steven. Penguin, 1997.
Beautiful photographs, nutritional analyses and an award-winning cookbook. Most of the recipes are not for everyday cooking but rather for special occasions.

Ten Talents. Hurd, Rosalie. Ten Talents, 1985.
A Seventh Day Adventist approach to vegetarianism. Includes recipes for baby food, food remedies, charts and tables of nutritional needs, food glossary and many simple whole foods recipes. A good beginners’ guide to vegetarian cooking.

The American Vegetarian Cookbook from Fit For Life. Diamond, Marilyn. Warner Books, 1990.
The ‘Fit for Life’ approach to foods is based on the field of study called Natural Hygiene which says that the body is self-cleansing, self-healing and self-maintaining. One of the tenets is proper food combining for optimal digestion. The recipes are dairy-free and there are a lot of vegan substitute recipes and many recipes for kids. The recipes are easy to follow and there are nutritional charts and tables in the back of the book.

The Book of Whole Meals. Colbin, Ann Marie. Ballentine. Books, 1983.
A seasonal guide to assembling balanced vegetarian breakfasts, lunches, and dinners.

The Gradual Vegetarian. Tracy, Lisa. Dell Publishing Co., 1993.
Separated into three phases 1) Chicken, fish and dairy 2) Fish and dairy 3) vegan. Addresses strategies, sweeteners and allergies too.

The Meatless Gourmet. Hinman, Bobbie. Prima Publishing, 1995.
Favorite recipes from around the world – Mexico, the Caribbean, Italy, idle East, Eastern Europe, India, and the Orient. Good section on cooking and storing grains, legumes, fruits and vegetables. Also includes a good list of spices, their descriptions, and uses. Each ethnic section has a page of information on the food culture of that country, plus suggested menus in addition to numerous recipes. This book is not whole food focused but is easily adaptable if looking for ethnic vegetarian recipes.

The New Farm Vegetarian Cookbook. Hagler, Louise & Bates, Dorothy. Book Publishing Co., 1989.
The Farm, a vegetarian community, pioneered much of what we know about vegan nutrition and soyfoods. First published in 1975, this book has been updated for the 90’s with lower salt and fat. Includes information on to how to make tofu and soymilk as well as other basic recipes for a vegan kitchen.

The New Laurel’s Kitchen. Robertson, Laurel. Ten Speed Pr, 1986.
Vegetarian Times’ readers voted this book the best for beginners. It was updated for the 90’s with lighter and simpler recipes. It includes nutritional information, sections on cooking techniques and menu suggestions.

The Vegetarian Gourmet. Bienenfield, Florence, Ph.D. Royal House Publishing Co., Inc., 1987.
Over 200 low fat, low cholesterol, low salt, sugar free, divine vegetarian entrees including soups, salads, and heavenly, healthy, whole-grain breads and desserts.

The Vegetarian Lunchbasket: Over 225 Easy, Low Fat, Nutritious Recipes for the Quality Conscious Family on the Go. Haynes, Jyoti & Linda. New World Library, 1999.
This book includes recipes for breads, spreads, soups, sandwiches, condiments, main dishes and desserts that are lowfat, tasty, and vegetarian. Her lowfat vegetarian recipes are easy to follow, fun to make, and easy to pack up and take anywhere to the park, to the office, or to school.

The Vegetarian Times Complete Cookbook. Editors of The Vegetarian Times. Hungry Minds, Inc., 1995.
Over 400 recipes with many healthful hints.

The World in Your Kitchen. Wells, Troth. The Crossing Press, 1993.
Vegetarian recipes from Africa, Asia, and Latin America for Western kitchens.

Vegetarian Fast Food: Over 200 Delicious Dishes in Minutes. Elliot, Rose. Random House, 1995.
Each recipe in this cookbook is healthy and original, and each takes less than 30 minutes to prepare. 36 color illustrations.

100 Low Fat Vegetable and Legume Recipes. Netzer, Corinne T. Bantam, 1997.
This cookbook features healthy and delicious recipes complete with full nutritional breakdowns on calories, fat, sodium, cholesterol, protein, and carbohydrates. Not only does it provide recipes for soups, salads, and main courses that are entirely vegetarian, it also includes recipes for dishes where beans and vegetables provide a healthy complement to meat and fish.

1,001 Low Fat Vegetarian Recipes: Easy, Great Tasting Dishes for Everyone. Spitler, Sue; Yoakarn, Linda. Surrey Books, 1997.
Here are more than a thousand great tasting low fat vegetarian recipes from appetizers to desserts. Committed vegetarians will appreciate the way each recipe carries a symbol indicating its status as vegan, lacto ovo vegetarian, lacto vegetarian, or ovo vegetarian. Nutritional information and diabetic exchanges are included with each recipe.

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