The vegetarian diet centers on traditional, staple foods like fruits, vegetables, whole grains, legumes, nuts, and seeds-foods that have always sustained world cultures throughout history. The plant-based diet, at first thought, may seem rather limiting. Surprisingly though, this regimen offers much diversity. There are many new products on the market that make the transition from a meat-based diet an enjoyable change. Change, however, can be challenging. The question is whether to make the transition to a plant-based diet gradually or to plunge in dramatically. Our own experience with a gradual transition leads us to believe the slower pace would be more likely to help people stay on the vegetarian path.
Instead of planning your meal around meat, chicken, or fish as the centerpiece of your plate, think of whole grains or legumes as the main ingredient. Enhance the grains or legumes with your favorite seasonings, vegetables, nuts, or seeds. The extra effort you put in to make something special pays off not only in great flavor rewards, but also in amazing health-promoting benefits. Surround your special dish with steamed vegetables. Include a salad with dark leafy greens and a variety of chopped, diced, or shredded vegetables. Those who regard salads as "rabbit food" don't realize how many nutrients and valuable enzymes they're missing.
Many people are unaware of the numerous varieties of grains. You can enjoy a different grain every day of the week and still look forward to those yet untried. Following is a list of whole grains to incorporate into your new diet:
brown rice
wild rice
corn and cornmeal
whole wheat, cracked wheat, bulghur wheat
pearl barley, barley flakes
whole rye berries, rye flakes
oat groats, oatmeal
millet
quinoa
spelt
amaranth
teff
kamut.
There are also a number of varieties within each type of grain.
Legumes consist of all kinds of beans and include lentils and split yellow and green peas. Each variety of bean sparks the taste buds with its own unique flavor and texture. Since the digestive system may require a little time to adjust to the added fiber contained in legumes, begin with small amounts and increase slowly. Your own body will be your guide on how much and how quickly to increase quantities.
If you are one who has always thought of nuts as simply a snack, and one to be avoided because "they're too high in fat," reconsider them as an excellent source of protein. A handful or two of raw or dry roasted nuts is a good amount to include in your daily regimen. Though nuts are high in fats, they offer valuable essential fatty acids so necessary to the body's many processes. Nuts are also delicious and add delightful crunch to a dish. Each kind of nut possesses a different proportion of nutrients, so include a variety of nuts to gain the maximum nutritional benefits. You may have learned that one Brazil nut a day contains your daily requirement of selenium. Include seeds as well for their pleasing flavors and textures along with a wealth of health benefits.
Tofu, tempeh, and seitan are excellent ways to dress up a meal. Vegetarian cookbooks are a good source of information on how to prepare these foods and offer a myriad of creative soy food recipes.
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