Vaveg_What to eat

There is an astounding world of vegetarian food that many people do not discover until they choose to become vegetarian. Vegetarian meals can be as simple or elaborate as you would like. We recommend getting a good cookbook and experimenting. Visit VegWeb.com or our recipe archive to try out tasty recipes.

Here are some simple and healthy meal ideas:

BREAKFAST
Cereal/granola with soy/rice milk
Oatmeal or other hot cereal
Bagel/toast with jelly
Pancakes
Soy yogurt
Fruit smoothie
Cereal with soy or rice milk
Tofu scramble and soy sausage
Toast with peanut butter

SNACKS/DESSERT
Pretzels, popcorn
Soy or rice milk smoothie
Chips & salsa
Fresh fruit
Dried fruits
Pie, cookies, cake
Mixed nuts
Pita bread with hummus
Dairy free ice cream
Apple with peanut butter
Celery with peanut butter and raisins
Baked apple
Fruit cobbler

LUNCH/DINNER
Peanut butter & jelly on a bagel
Vegetarian hotdogs
Veggie lunchmeat sandwich
Baked/mashed potatoes
French fries
Tofu or Seitan stir fry
BBQ tempeh or tofu
Salad with beans or mock meat strips
Mock chicken sandwich
No-egg salad sandwich
Pasta with tomato sauce
Tofu lasagna with mock ground beef
Bean burrito with Spanish rice
Vegetable stir fry over rice
Spaghetti with mock meatballs
Corn on the cob
Veggie burger
Falafel in pita bread
Mock meat sub
Red beans and rice
Bean chili
Dairy free mac and cheese

Egg replacer: See substitutes link

Dairy substitutes: See substitutes link

Food Glossary for the new vegetarian:

Agar-agar is a clear and flavorless sea vegetable. It is dried and sold in sticks, flakes or powder, and used like gelatin.

Arrowroot is a starchy flour made from a tropical tuber used for thickening. Can be substituted for cornstarch.

Couscous is a form of pasta in the shape of tiny pellets that is made from semolina flour.

Edamame: green soybeans sold fresh or frozen.

Flaxseed is also know as linseed. Rich in omega-3 fatty acids. Ground flax can be used as an egg replacer. (Link)

Legumes are the vegetable family that includes beans, lentils, peas, and peanuts, all of which are excellent sources of vegetarian protein.

Nutritional Yeast is an inactive yeast sold flake or powder form that adds a nutty-cheesy flavor to foods. Red Star's Vegetarian Support Formula is fortified with Vitamin B12.

Quinoa (KEEN-wah) is a grain from the Andes that contains more protein than any other grain. Can be used in place of rice or other grains.

Seitan (say-tahn) is a high protein meat substitute made of wheat gluten. More like real meat than tofu.

Tempeh is a firm fermented soybean cake with a nutty flavor. Excellent in a chicken-style salad.

Textured vegetable protein (TVP) is a meat substitute made from defatted soy flour. It is quick to cook, high in protein, and low in fat. It is sold in a dehydrated form and has a long self life. It is often used in place of ground beef.

Tofu, also called bean curd, is of Chinese origin, made by coagulating soy milk, and then pressing the resulting curds into blocks. Tofu’s neutral flavor makes it extremely adaptable, allowing it to pick up flavors from spices and other ingredients.

Types of tofu:
Extra Firm, Firm, and Soft: These are different types of Chinese tofu. Chinese tofu is more solid than Silken tofu. These are typically sold in water filled tubs.
Silken: Japanese style tofu that has a soft and silky custard-like texture. Typically sold in aseptic brick packages.

Firm tofu can be stir-fried, baked, broiled, grilled, marinated, scrambled, steamed, or crumbled into salads. Silken tofu can be used in puddings, sauces, dressing, and other blended products.