Eating Vegetarian

Recipes

Written by Elke Probkevitz

Thursday, 14 October 2010 11:07

Eating meatless meals is not only for vegetarians. Vegetarian dishes have the benefit of being lighter and healthier, and can be enjoyed by meat-eaters and vegetarians alike. While vegetarians might refrain from eating animal products because of their belief systems or distaste for these foods, non-vegetarians may find that vegetarian meals can have health and weight benefits and be delicious at the same time. Especially after the holiday season, even the most dedicated carnivores can use a break from their usual meat-and-potatoes fare.

A true vegetarian is one that does not consume animal products, including meat, poultry, and fish, but will eat eggs and dairy products. Those that do not eat any animal products at all are called vegan. There are health benefits as well as potential risks when eating a vegetarian diet. If not careful, you could omit important nutrients, such as protein, in a vegetarian diet that could possibly lead to health issues. Including substitutes for protein found in meat and fish, like beans, legumes, and nut products, is essential to ensure you still have a well-balanced diet.

Eating a complete diet suggested by health experts mainly includes plant-based foods that one should consume every day. This consists of fruits, vegetables, beans, legumes, and whole grains. Consuming these foods means generally that a vegetarian diet is lower in calories, fat, and cholesterol. This lowers the risk of health-related issues such as heart disease, type 2 diabetes, high blood pressure, and some cancers.

When you think of vegetarian eating, you might think of tofu and soy, with mock versions of non-vegetarian foods. This might not sound appetizing to most people, but some restaurants specialize in making delicious vegetarian cuisine that you would swear is the real thing. There are so many products available on the market these days that taste and appear to be the real thing, leaving vegetarians hardly lacking in variety. Using soy-based products in a vegetarian diet is essential not only because of soyâ€™s high-quality protein content, but also its versatility. Soy can be a substitute for cheese, meat, fish, and everything in between.

Tofu, a product made from soybeans, is made in a similar manner as cheese and sometimes referred to as soya cheese. It is sold in blocks packaged in water and comes in silken, soft form which is used for dips, sauces, and desserts; or a firmer, solid version that can be fried, sautÃ©ed, marinated, and stir-fried. Tofu is like the manna of vegetarian cuisineâ€”it can be transformed to taste like anything and takes on the flavor of any ingredients you cook it with.

If you are looking to cook vegetarian meals on a regular basis, getting recipes from a vegetarian cookbook is a great way to start. You can use these recipes as vegetarian meal replacements or incorporate the dishes into your regular meals. Next, venture into vegetarian-replacement territory and try soy-based products as a substitute for meat, fish, and dairy. These ingredients can be used in non-vegetarian meals as well when issues of mixing meat and milk inhibit you from trying out a recipe. Topping a burger or taco with soy cheese or using vegetable protein in place of meat in lasagna can add a whole new flavor that you might not have ever tasted otherwise.

Stir-Fried Tofu With Fried Rice

Ingredients:

1 14-oz. package firm tofu, cut into 1-inch cubes
red chili flakes to taste
soy sauce (1/2 cup + 5 Tbsp.)
1/2 cup rice wine vinegar
sesame oil (2 Tbsp. + 1 Tbsp.)
1/2 cup quartered white button mushrooms
1 medium carrot, julienned
1 baby bok choy, quartered
1/2 yellow pepper, sliced
3 scallions, sliced
2 eggs, lightly beaten
2 cups short-grain rice, cooked

Directions:

In a medium bowl add tofu, red chili flakes, 1/2 cup soy sauce, and rice wine vinegar. Stir, making sure tofu is covered. Let tofu sit for 10 minutes.

Place wok or large sautÃ© pan over medium heat. Add 2 tablespoons sesame oil. Once hot, add marinated tofu and cook for 2 minutes, then add mushrooms, carrots, bok choy, yellow pepper, and scallions. Stir-fry vegetables quickly, then add 5 tablespoons soy sauce. Stir well until cooked through, about 5 minutes.

Place mixture on a serving plate. In the same wok or pan add the remaining tablespoon of oil and add the lightly beaten eggs. Scramble the eggs then add the cooked rice. Stir and fry. Serve with tofu vegetable mixture.

Eating quality, delicious meals is easy when all the work is done for you. Hire a personal chef to prepare your dinners, Shabbos meals, or small parties. For more information, contact Take Home Chef personal chef services by calling 516-508-3663, writing to elke@TakeHomeChef.net, or visiting www.TakeHomeChef.net.