Taste of Home - Taste of Home Vegetarian Made Easy

2020 RDA Enthusiast Brands, LLC. 1610 N. 2nd St., Suite 102 Milwaukee, WI 53212-3906

All rights reserved. Taste of Home is a registered trademark of RDA Enthusiast Brands, LLC.

Visit us at tasteofhome.com for other Taste of Home books and products.

International Standard Book Number: 978-1-61765-931-7

International Standard Book Number: 978-1-61765-939-3 (ebook)

Library of Congress Control Number: 2019954151

Executive Editor: Mark Hagen

Senior Art Director: Raeann Thompson

Editor: Christine Rukavena

Designer: Arielle Jardine

Senior Editor, Copy Desk: Dulcie Shoener

Copy Editor: Sara Strauss

Senior Food Editor: Peggy Woodward, RDN

Cover Photographer: Dan Roberts

Senior Food Stylist: Shannon Norris

Senior Set Stylist: Melissa Franco

Pictured on front cover:

There are many reasons to choose a vegetarian (or sometimes-vegetarian) lifestyle. Here are a few of the more popular intentions.

Health: A plant-based diet is rich in antioxidants, high in fiber and low in cholesterol. Many choose vegetarian food to reduce cholesterol and lower blood pressure; to help prevent many cancers such as colon, breast, stomach, esophageal, lung and prostate; and to help control diabetes.

Weight Loss: With a well-balanced vegetarian diet, weight loss is possible. However, just like any other diet, a vegetarian diet high in calories from nuts, full-fat dairy and junk food may result in weight gain.

Budget: Forgoing meat for more economical staples, such as dried legumes and grains, can lower grocery store bills.

Respect for Life: Many vegans feel that all living beings, including animals, have value. Vegans oppose using animals to serve any human need, whether for food, clothing, household goods or product testing.

Environmental Concerns: Many people refrain from consuming meat to help the environment. These people believe humans should eat grains or crops rather than using farmland to grow a vast quantity of grain or grass to produce a smaller overall volume of animal protein. Animals raised for food use resources and create waste. A vegetarian diet helps reduce a persons carbon footprint.

Religious Beliefs: Dietary guidelines of various religions restrict the consumption of some or all meat.

Types of Vegetarian Diets

While all vegetarians exclude meat, some also eliminate other animal products from their diets. Here are some common guidelines.

Vegetarian

A broad term for a diet that does not include meat or fish; may or may not include other animal products, such as eggs or dairy

Lacto-Ovo Vegetarian

Meatless diet that includes both dairy products and eggs

Vegan

No meat, fish, dairy or eggs; no products made by animals (such as honey)

Pescatarian

May include fish but no other type of meat

Flexitarian

A mostly vegetarian diet that occasionally includes meat or fish, with an emphasis on fresh, nutrient-dense foods

Vegetarian Made Easy is appropriate for many vegetarian lifestyles. While some recipes include dairy products, eggs or honey, many do not. Further, none of the recipes here include gelatin, Worcestershire sauce or other ingredients that are made with meat products.

Changing your diet overnight is an unrealistic goal; however, taking small, positive steps toward a healthier, more balanced diet is quite achievable. If you want to include more plants in your diet, here are some tips:

Swap meat-based protein for plant-based meals like those found in this book. Try going meatless on Monday to start, and work your way from there.

Sneak in more vegetablesshoot for three types of veggies at each meal. Aim to fill at least half of your plate with vegetables.

Try a delicious new plant-based recipe every week. Get the family involved in choosing what to try for dinner success.

Enjoy a veggie-rich breakfast. This could mean greens in your smoothie, a glass of tomato juice with your toast or raiding the produce drawer for your next omelet.

Add a leafy side salad to your meals. Plan for it when grocery shopping.

Remember, its all about making small, long-term, sustainable changes. That means lifestyle choices you feel good about, so theyre easy to live with!