3 WHAT DOES VEGETARIAN MEAN? Vegetarian: Blanket term; term used to describe a person who does not eat meat, poultry, fish, or seafood. Semi-Vegetarian: Generally used to describe someone who consumes dairy products, eggs, chicken and fish, but no other animal flesh. Ovo-Lacto-Vegetarian: Vegetarians who consume eggs and milk, but no meat, poultry, fish or seafood. Ovo-Vegetarian: Vegetarians who eat eggs. Lacto-Vegetarian: Vegetarians that consume milk. Vegan: Do not consume any animal products or by products; some do not even consume honey or yeast, or wear clothing made from animal products.
4 WHAT TO EAT Carbohydrate, Protein and Fat Carbs for energy, including fiber Fat for satiety Protein Micronutrients Iron Calcium/Vitamin D Vitamin B 12
5 Think Beyond the three piles of food
6 AIM FOR COMPLETE PROTEINS Corn and beans Hummus on pita Brown rice and beans Tofu stir fry with brown rice Oatmeal and soy milk Whole grain bread and nut Brown rice and green peas butter Whole grain bread and Cashew Fried Rice vegetable soup Potatoes t with lentils Whole grain pasta with Grain-based cold salad with vegetables vegetables Black beans with corn tortillas Barley with fennel and olives Pinto beans with flour tortillas
8 SPICY SESAME EGGPLANT INGREDIENTS 1 eggplant 1 TBS canola oil 1TBS sesame oil 2 TBS sesame seeds 2 tsp garlic chile sauce 1-2 limes, juiced DIRECTIONS Slice eggplant in ¾ rounds, leaving skin on. Combine sesame oil with sesame seeds, chile sauce, and lime juice. Grill or broil eggplant until coked through. Cut into large chunks and whiles till warm, toss with sesame dressing and serve. Serve with brown rice or soba noodles
9 AVOCADO AND WHITE BEAN WRAP INGREDIENTS 2 TBS cider vinegar 1 TBS canola oil 2 tsp chipotle chile canned in adobo, minces 2 limes, juiced 1 bag shredded cabbage with carrots Cilantro, to taste 15 oz white beans, canned, drained 1 ea. Avocado ½ C sharp cheddar cheese, grated Red onion, to taste 4 whole wheat tortillas DIRECTIONS Whisk together vinegar, oil, chile, and lime juice. Toss with coleslaw and cilantro. Mash beans and avocado with lime juices, season as desired. Top each tortilla with equal amounts of beans, coleslaw, cheese, and onion.
10 SESAME TOFU INGREDIENTS DIRECTIONS 4oz soba noodles Cook noodles according to package directions 1/3 cup sesame seeds 1 T cornstarch Cut tofu into 8 slices and press out excess moisture 14oz firm tofu Mix sesame seeds with cornstarch and press 3 tsp canola oil, divided into both sides of tofu slices 1 T fresh minced ginger Heat 2 tsp oil in skillet and cook tofu over 2 cloves garlic, minced medium high heat, about 3 minutes per side. Chilies, minced to taste Remove from pan and keep warm. 8oz sugar snap peas Heat remaining 1 tsp oil and saute ginger with 3 T soy sauce garlic and chiles. just until fragrant 1 tsp cornstarch Add snap peas and saute just until softened. 2 cups fresh pineapple, dices Mix soy sauce with cornstarch, add to pan with pineapple juice, pineapple and sesame ¾ cup fresh pineapple juice oil. Simmer until thickened. Toss noodle with 2 tsp sesame oil sauce and serve with tofu.
11 RED CURRY WITH VEGETABLES INGREDIENTS 14 oz firm tofu, cubed 4 tsp canola oil 1 lb. sweet potato, diced ¾ C light coconut milk ½ C stock, vegetable, or chicken Thai red curry paste, to taste 1 lb. asparagus or green beans, ½ pieces 1TBS brown sugar 1 lime, juiced Cilantro, to taste DIRECTIONS Slice tofu into rectangles and press to remove moisture. Coat tofu with 2t oil and sear on both sides until browned. Dice into cubes. Heat another 2 tsp oil and sauté sweet potato until browned. Add coconut milk, stock, and curry paste. Simmer until potato is tender. Add in tofu, asparagus, and brown sugar. Simmer until asparagus is al dente. Season with lime and cilantro.
12 PORTABELLO CHEESE STEAKS INGREDIENTS 1 tsp canola oil 1 onion, sliced 4 portabello mushrooms, sliced 1 bell pepper, sliced 2 TBS fresh oregano, minced 1 TBS flour ¼ C vegetable stock 1 TBS low sodium soy sauce 2 oz provolone cheese (4 slices) 4 whole wheat buns, toasted DIRECTIONS Heat oil in large sauté pan. Saute onion about 5 minutes. Add mushrooms, oregano, and bell pepper; sauté until vegetables are softened. Sprinkle vegetables with flour, stir to coat. Stir in broth and soy sauce. Bring to a simmer. Remove from heat and top with cheese slices. Cover pan to melt cheese.
13 POLENTA VEGGIE BAKE INGREDIENTS 16 oz Polenta 1 TBS EVOO 1 eggplant, whole, diced 10 oz spinach leaves 1 ½ C marinara sauce Fresh basil TT 1 ½ C part skim milk mozzarella cheese, shredded DIRECTIONS Heat oven to 450. Prepare in 9x13 baking dish. Heat oil in large skillet; sauté eggplant and zucchini until tender. Stir in spinach just to wilt. Stir in marinara, basil. Arrange polenta slices in a single layer in baking dish. Top with half of cheese. Top with vegetable mixture and remaining cheese. Bake until cheese is bubbly and melted, about minutes.
14 Cooking with Dried Beans Must be soaked Overnight-cover with water and let sit at room temperature OR Quick soak-cover with water, bring to a boil and simmer for 5 minutes. Let sit for 1 hour To minimize gas issues, drain the soaking water. Lentils do not need to be soaked and cook in minutes. In a crockpot, the night before use the overnight method. The next morning cover with water and simmer on low for 6-8 hours. This is the ONLY time salt or acidic ingredient (ex. Tomatoes) should be added during cooking. Stove-top. Simmer soaked beans for minutes, or until cooked through. Do not add any salt or acidic ingredient until they are tender.
15 nutrient women men protein 46 grams 56 grams Calcium Over 50 Over 70 Vitamin D Over 50 Over 70 1,000 mg 1, IU 800 IU 1,000mg 1, IU 800 IU Iron Over 50 5 Vitamin B µg 2.0 µg
16 If cow-based dairy is eliminated from the diet, Dairy other sources of calcium and vitamin D are available Soy, Rice, Almond, Coconut Milk -look for similar amounts of calcium (30%) and vitamin D (25%) -can also be a source of vitamin B 12 Dairy is also a source of protein Food Portion size Calcium (mg) Collard greens, cooked ½ cup 179 Spinach and beets greens Baked beans 1 cup 142 contain high levels of oxalic acid which inhibits calcium and Soybeans ½ cup 130 iron absorption. Other greens almonds 1 oz 75 have lower levels. Turnip greens ½ cup 125 Broccoli, cooked 1 cup 61 Kale, cooked ½ cup 47
17 NON-MEAT SOURCES OF PROTEIN Whole grains Beans, lentils, legumes Tofu and other soy products Nuts, seeds, and nut butters
18 SO WHAT EXACTLY IS TOFU? TEMPEH? SEITAN? Tofu: curd made from soy milk; similar process to making cheese out of milk. Tofu has a range of densities; silken (cream-like), to extra firm (great for grilling or stir-frying) Tempeh: Also a soy product, is a whole-bean cake that is fermented; very dense and is very high in fiber. Seitan: wheat protein that is separated out from the rest of the grain; it has a flesh-like texture, and is fat free. *Tip: When preparing any soy or seitan product, try not to think of them as meat substitutes, as they are so often marketed as. This may lead to feeling dissatisfied with the product. Instead, appreciate them as their own entity, with their own flavors, textures, and other properties.
19 PROTEIN CONTENT OF COMMON FOODS Food item Portion size (cooked) Protein (grams) Whole egg One large 6 Greek Yogurt 5.3oz 15 Corn ½ cup 2.5 Peanut butter 2 Tablespoons 9 Yogurt 6oz 5 Quinoa ½ cup 4 Lentils ½ cup 9 Black beans ½ cup 7 Navy beans ½ cup 10 Pinto beans ½ cup Cashews 1 ounce 4 Sunflower seeds 1 ounce 5.4 Pasta ½ cup 4 Chick peas ¼ cup 3 Whole wheat 4 8 crackers Brown rice 1 cup 4.5 Mozzarella cheese 1 ounce 7 Tofu 3 ounces 6 almonds ½ oz 3
20 FINDING FIBER Fiber prevents constipation and hemorrhoids by moving food efficiently through the body; prevents heart disease by lowering cholesterol, control blood sugar levels, and prevents weight gain because high fiber foods are usually lower in calories and make you feel fuller for longer Fiber is found in whole grains, fruits, vegetables, and beans Recommendation: <50 years old: Men 38g, Women 25g >50 years old: Men 30g, Women 21g
21 FIBER CONTENT OF COMMON FOODS Food Portion size Fiber (g) Raspberries 1 cup 8 Pear, with skin Strawberries 1 ¼ cup 3.8 Apple, with skin Spaghetti, ww 1 cup 6.2 Bran flakes ¾ c 5.3 Brown rice 1 cup 3.5 Bread, ww 1 slice 1.9 Split peas 1 cup 16.3 Lentils 1 cup 15.6 Black beans 1 cup 15 Baked beans 1 cup 10.4 Almonds 1 oz 3.5 Artichoke 1 medium 10.3 Broccoli 1 cup 5.1 Turnip greens 1 cup 5 Sweet corn 1 cup 4.2
22 KEEP YOUR GRAINS WHOLE! Products made with white flour have been stripped of the bran and germ, leaving only the endosperm to provide nutrients The bran is an excellent source of fiber, which removes plaque and other types of build up from artery walls and the intestinal tract. The germ provides many vitamins, minerals, and antioxidants. The benefit s of choosing whole grains include reducing risk of stroke, type 2 diabetes, heart disease, asthma, inflammatory diseases, constipation and colorectal cancer as well as better weight maintenance and healthier arteries, blood pressure levels, teeth, and gums
23 HEALTHY FATS TO INCORPORATE Monounsaturated fats Excellent Source of antioxidant vitamin E Found in olive, canola, and sesame oils, as well as avocado, nuts, and seeds. Omega 6 Improve insulin resistance, lower BP, reduce risk of DM Found in soy, safflower, sunflower, and corn oils, nuts, seeds, and soy products Omega 3 Protect against heart disease, lower triglyceride levels Flaxseed (ground), canola and soybean oil, walnuts, salmon, mackerel, sardines, tuna, herring, trout
24 SEE WHAT IS GROWING IN YOUR COMMUNITY! Support your local economy by picking fruits and vegetables at family owned shops and farmers markets Farmer s market produce tends to be fresher, and the farmers can give you tips on cooking and preparing their produce Remember, when selecting fruits and vegetables, eat the rainbow for the highest nutritional benefit!
26 IT S ALL ABOUT BALANCE Just like any other meal, vegetarian meals are all about balance! So make sure you have fruits, vegetables, whole grains, and protein sources at every meal, whether vegetarian or not!
28 RECIPES- SIDES: SHRIMP AND TOMATOES INGREDIENTS 1 lb. shrimp 1 TBS oil 4 cloves minced garlic 14 ½ oz canned diced tomatoes DIRECTIONS Heat oil in a large skillet, sauté shrimp until almost cooked through. Add garlic to pan and cook another minute. Add tomatoes and simmer another 2 minutes.
29 VEGAN PEANUT BUTTER COOKIES INGREDIENTS 1 cup maple syrup ½ cup canola oil 1 cup natural peanut butter ¼ tsp kosher salt 2 tsp vanilla 2 cups flour DIRECTIONS Preheat oven to 350 degrees. Combine all of the ingredients in a bowl and mix together. Scoop cookies and roll them into small balls. Place onto a parchment lined sheet pan. Press with a fork. Bake for 20 minutes.
30 RECIPES- SIDES: ROASTED SWEET POTATOES INGREDIENTS 1/3 C light sour cream 2 tsp chipotle sauce 1 lime, juiced 3 lb. sweet potatoes 2 TBS canola oil 1 ½ tsp ground cumin DIRECTIONS Mix sour cream with chipotle sauce and lime juice TT. Scrub sweet potatoes and cut into wedges, leaving skin on. Toss with oil and season with cumin, salt and pepper. Roast at 425 degrees until tender, about 30 minutes, turning as needed. Drizzle sour cream over warm wedges.
31 RECIPES- POTATO SKINS INGREDIENTS 3 small baking gpotatoes 1 C milk 2 oz part skim mozzarella Suggested add ins: Salsa, scallions, black beans Roasted red peppers, artichoke hearts, parmesan Broccoli, cheddar Sun dried tomatoes, olives Mushrooms, spinach DIRECTIONS Bake potatoes at 400 for minutes, until cooked through. When cool enough to handle, scoop out filling. Combine milk, cheese, and potato flesh. Stir and season. Stir in remaining desired ingredients and fill shells evenly. Bake or broil until heated through.
32 RESOURCES American Dietetic Association, Cooking Light, The Mayo Clinic, org Eating Well,
33 MEAT THE WELLNESS WARRIOR DIETITIANS! REBECCA DASILVA, RD Registered Dietitian Graduated in 2010 from Ball State University s Dietetic Internship Graduated 2009 from Central Michigan University, BS in Dietetics. Currently working on MS in Dietetics Experience: Clinical Dietitian at St. John s Providence Hospitals JULIE FROMM, RD BS from MSU AP4 through Oakland County Health Dept. Clinical experience at Crittenton Hospital Recently worked with maternal-infant health program Graduated from Culinary program at Schoolcraft College
34 SET UP YOUR CONSULTATION! Julie Fromm, RD Availability: T, TH; 9a-2p with some night availability. Rebecca DaSilva, RD Availability: M,W,F 7a-3p Dietitian Office phone: (313)
35 Meatless Main Dishes Vegetarian: Blanket term; term used to describe a person who does not eat meat, poultry, fish, or seafood. Semi Vegetarian: Generally used to describe someone who consumes dairy products, eggs, chicken and fish, but no other animal flesh. Ovo Lacto Vegetarian: Vegetarians who consume eggs and milk, but no meat, poultry, fish or seafood. Ovo Vegetarian: Vegetarians who eat eggs. Lacto Vegetarian: Vegetarians that consume milk. Vegan: Do not consume any animal products or by products; some do not even consume honey or yeast, or wear clothing made from animal products. Corn and beans Brown rice and beans Oatmeal and soy milk Brown rice and green peas Whole grain bread and vegetable soup Whole grain pasta with vegetables Black beans with corn tortillas Hummus on pita Tofu stir fry with brown rice Whole grain bread and nut butter Cashew Fried Rice Potatoes with lentils Grain based cold salad with vegetables Barley with fennel and olives Pinto beans with flour tortillas nutrient women men protein 46 grams 56 grams Calcium Over 50 Over 70 Vitamin D Over 50 Over 70 Iron Over 50 1,000 mg 1, IU 800 IU ,000mg 1, IU 800 IU Vitamin B µg 2.0 µg 6
36 Food item Portion size (cooked) Protein (grams) Whole egg One large 6 Greek Yogurt 5.3oz 15 Corn ½ cup 2.5 Peanut butter 2 Tablespoons 9 Yogurt 6oz 5 Quinoa ½ cup 4 Lentils ½ cup 9 Black beans ½ cup 7 Navy beans ½ cup 10 Pinto beans ½ cup 5.8 Cashews 1 ounce 4 Sunflower seeds 1 ounce 5.4 Pasta ½ cup 4 Mozzarella cheese 1 ounce 7 Tofu 3 ounces 6 Tuna, canned 3 ounces 20 Food Collard greens, cooked Portion size ½ cup 179 Baked beans 1 cup 142 Soybeans ½ cup 130 almonds 1 oz 75 Turnip greens ½ cup 125 Broccoli, cooked 1 cup 61 Kale, cooked ½ cup 47 Calcium (mg) Whole grains Beans, lentils, legumes Tofu and other soy products Nuts, seeds, and nut butters Rebecca DaSilva, RD Julie Fromm, RD
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