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© St. Petersburg Times, published December 5, 2001
Question: We've been wanting to become vegetarians for many years but have never taken the step. We would like to know what food would give us the protein we need after giving up meat. We want to continue to eat chicken and fish. We hear beans are a good substitute, but unfortunately we don't like them. -- Barbie and Raymond, via e-mail
Answer: Beans are just one alternative for protein when eating a vegetarian food plan. There are other sources of protein. Grains, legumes, seeds, nuts and vegetables also supply protein, but they do not have all of the necessary amino acids need to maintain health.
Proteins are made up of amino acids. There are nine essential amino acids, essential because the body can't produce them and they are necessary for body functions. Animal food sources, including meats, fish, dairy products and eggs, have all of these amino acids.
Soybeans are the only plant food that have all of the essential amino acids. Different plant foods have different amino acids, so they need to be eaten in variety to get the necessary protein. It was once thought that certain plant foods had to be eaten together in a meal for the proteins in the food to be absorbed. This is no longer the rule. When plant foods are eaten in wide variety throughout the day, the proteins will be sufficient as long as enough calories have also been consumed.
A main course vegetarian meal can be composed of any of the above food items. The tasty combinations of grains, legumes, vegetables and nuts are limited only by the creative cook's imagination. Grains include barley, brown rice, rice, oats, oatmeal, bulgur, corn, quinoa, millet, buckwheat groats and wheat products. Wheat products include couscous, pasta, cereal and bread. Grains are rich in fiber, protein, B vitamins and zinc. Vegetarian main courses can be built around grains. Some main course ideas include rice pilaf, mushroom barley soup, pasta primavera and polenta with sauteed vegetables.
Legumes are another name for beans, peas and lentils. They are all good sources of fiber, protein, iron, calcium, zinc and B vitamins. They include chickpeas, lentils, dried peas, beans, soybeans and soy products.
Legumes can be combined with grain foods. Ideas include lentil stew, tofu stir-fried with vegetables and served on rice, and split pea soup served with rye bread.
Seeds and nuts include sunflower and pumpkin seeds, almonds, pecans, pistachios, walnuts, macadamias and the butters made from the nuts. Seeds and nuts are high in fat, so use sparingly. They can be sprinkled on salads for added crunch or tossed with pasta and vegetables. Toasting nuts gives them a nuttier taste, and you can use less of them, saving calories. (To toast a half-cup of nuts, place them in a pie pan or on a cookie sheet in a preheated 325-degree oven for five to seven minutes, or until fragrant.)
Vegetables are packed with nutrients; vitamins C and A, fiber, calcium, beta carotene and iron. Dark green, leafy vegetables include broccoli, mustard and turnip greens, Swiss chard, bok choy and escarole. Examples of dark yellow and orange vegetables are sweet potatoes, winter squash and carrots. Vegetables can be paired with grains or legumes. Vegetarian chili served with rice, vegetable enchiladas or vegetable soups can all be easy additions to your mealtime entrees.
A vegetarian diet helps to lower your risk factors for many cancers and heart disease. There are different eating patterns among vegetarians. Lacto-ovo vegetarians include dairy products and eggs in their diets. Vegans do not eat any egg or dairy products, consuming a completely plant-based diet. Lacto-vegetarians consume milk and milk products, but not eggs. Eating just one vegetarian meal a week is a good start to better health. Start slowly by adding a vegetarian meal into your eating plan.
- Dietitian Stephanie Tober welcomes your questions about nutrition and will respond to those of general interest in future columns. Sorry, she can't take phone calls or answer individual requests. Send questions to her in care of Taste, St. Petersburg Times, P.O. Box 1121, St. Petersburg, FL 33731, or e-mail her at Tsprober@aol.com. Please include your name and city of residence.
1. Look at your favorite recipes. Tofu crumbles could be substituted for ground beef or turkey in chili recipes or spaghetti sauce.
2. Adjust your recipes by cutting back on the meat and adding beans or more vegetables. Beans can be substituted in some recipes calling for meat. Enchiladas, burritos and quesadillas all allow for beans to be either added or substituted in recipes. Beans can also be added to salads and soups. You just have to work with what tastes best to you. By decreasing the meat portion of your meals, you can increase the vegetables.
3. Try a new recipe. The average American household has eight to nine entree recipes that they rely on. Vegetarian cookbooks are available at the library, or go online to find new vegetarian ideas. A good Web site to start you off is www.vegkitchen.com.
4. When dining out, try a vegetarian entree. You might be surprised.
5. Try new food products at the grocery store. Some produce sections now have soy products that you may be unfamiliar with: baked tofu, tempeh (fermented soybean), soy cheeses, soy hot dogs and soy entrees. The frozen section has a variety of convenience entrees available, plus veggie burgers and soy crumbles.