Tuesday, July 11, 2006

Health, Wealth and Happiness

I don't know about the "Wealth", but the "Health and Happiness" can be found right in your own kitchen! Daily nutrient recommendations can be meant with a vegetarian diet. A variety of food groups, and the right amount of food is all it takes.
This page, the American dietetic Association (ADA), has good tips and resources pointing out the need to focus on protein, iron, calcium, zinc and vitamin B 12. I have selected entree recipes from VegWeb to help get you on the health and happiness trail.

Protein - beans, nuts, nut butters, peas and soy products:
Beef Stroganoff You Thought You'd Never Have Again!

Iron - whole wheat breads, peas, some dried fruits (apricots, prunes, raisins), spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses and iron-fortified cereals:
Yummy Mock Chicken Salad - This is incredible, easy and inexpensive!
Spinach Casserole

Calcium - soy products (tofu, soy milk), some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens), fortified breakfast cereals, and calcium fortified orange juice:
Soy Delicious Strawberry Banana Smoothie or Shake
Asparagus and Bok Choy Stir-fry

Zinc - beans (white, kidney and chickpeas), wheat germ, pumpkin seeds and zinc-fortified breakfast cereals:

Vitamin B 12 - nutritional yeast, B 12 fortified cereals, veggie burgers and soy milk:

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