The Great Foodie Challenge Plant Based Cook Book

PHI THETA KAPPA OMICRON IOTA CHAPTER

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here’s a plethora of information regarding vegetarianism. Recently, interest and appreciation for plant-based diets have continued to grow in the United States and other parts of the world as governmental agencies and various health and nutrition organizations promote the regular use of plant foods.

Overall nutrition, as assessed by the Alternative Healthy Eating Index, is typically better in vegetarian and vegan diets compared with omnivorous diets.

Once upon a time, vegetarian diets only meant someone was avoiding meat and meat products. However, over the years, many different varieties of this diet have come about.

First, let’s understand what is defined as a “vegetarian meal.”

There are different types of vegetarian diets.

MOST POPULAR VEGETARIAN DIETS 1. Flexitarian: people who choose to eat a mostly plant-based diet but incorporate meat and other animal products here and there once in a while.

5. Ovo Vegetarian: vegetarians who don’t eat meat, seafood, or dairy products, they do eat eggs and products that contain eggs.

2. Pescatarian: people who choose to eat a mostly plant-based diet but who also incorporate seafood. Many pescatarians also eat dairy and eggs.

6. Pollo Vegetarian: vegetarians who typically incorporate multiple forms of poultry like turkey and duck into their otherwise plant-based diet.

3. Lacto-ovo Vegetarian: vegetarians who 7. Vegan: people who don’t eat any animal products including meat, fish, avoid meat, fish, and poultry, but still eat poultry, dairy, and eggs. It is the least animal products like dairy and eggs. flexible of all vegetarian diets. There are 4. Lacto Vegetarian: vegetarians who eat more options when preparing vegetarian a plant-based diet and dairy products but meals compared with vegan meals since vegan diets restrict more foods. avoid meat, seafood, and eggs.

BENEFITS OF VEGETARIAN DIETS Eating vegetarian is a personal choice and it isn’t for everyone. People choose to be vegetarians for health, cultural, social, and religious reasons. A vegetarian diet is a healthy way to eat.

We are learning that through scientific research about how less meat intake: 1. Improves overall health.

2. Helps our wallet as vegetarian protein foods are often cheaper than animal proteins.

3. Benefits the earth.

With climate change on the social conscience, new emerging data touts the earth-friendly benefits of reducing our dependence on farm-raised meats.

Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with considerably less environmental damage.

4. Animal rights activists are either vegetarian or vegan, and many consider themselves environmental activists, as well.

BASICS OF A WELL-BALANCED VEGETARIAN DIET A vegetarian diet can be a healthy way to eat for people of all ages. Meals and snacks must be planned to include non-meat sources of protein, vitamins, and other nutrients.

Here are some guidelines for healthy meal planning: 1. Eat a wide range of foods. This will help you get all the nutrients you need.

2. Eat a number of plant proteins throughout the day.

3. Plan for enough calories each day.

Also, make sure that your calories come from foods that are rich in protein, vitamins, and minerals.

4. If you eat dairy foods, choose low-fat or fat-free milk, yogurt, or cheese.

SOME COMMON CONCERNS REGARDING VEGETARIAN DIETS Animal products are good sources of important nutrients like protein, iron, calcium, and vitamin B12, there is worry that a vegetarian or vegan diet may put one’s health at risk. This is a valid concern, especially if you are not familiar with how to get these nutrients from other plant-based sources.

There are many other alternative ways to include protein by doing some research, planning to create healthy, well-balanced, nutritious vegetarian and vegan meals.

Vegetarian diets provide adequate nutrient intakes for all stages of the life-cycle and can also be useful in the therapeutic management of some chronic diseases. Overall nutrition, as assessed by the Alternative Healthy Eating Index, is typically better in vegetarian and vegan diets compared with omnivorous diets.

EXAMPLES OF VEGETARIAN OR VEGAN SUBSTITUTES THAT CONTAIN THESE NUTRIENTS • Protein: Vegan sources include nuts, seeds, soy foods (soy milk, tofu, edamame, tempeh), beans, legumes and seitan. Vegetarians may also choose to include dairy products and/or eggs.

(dried seaweed), and shitake mushrooms are vegan friendly sources. Eggs and dairy products also contain B12, and may be included in some vegetarian Do you need supplements?

• Iron: Legumes, many iron-fortified cereals, nuts (especially cashews), leafy green vegetables, and tofu are all vegan friendly options. Vegetarians may also include eggs.

• A vegetarian diet can easily supply all the calories, protein, vitamins, and minerals that a person needs.

• Calcium: Vegan sources include leafy green vegetables (kale, collards, broccoli, spinach) and fortified soy or nut milk.

Vegetarians may also choose to include dairy products.

• Vitamin B12: Nutritional yeast, nori

However, children and teens, pregnant and lactating women, women past midlife, the elderly, and vegans may need additional calories, protein, calcium, iron, vitamin B-12, vitamin D, or zinc. Be sure to ask your healthcare provider about taking vitamin supplements.

BE MORE CREATIVE WITH YOUR RECIPES

LAST BUT NOT LEAST

Vegetarian or vegan cooking can foster creativity in the kitchen.

Know that just because something is Vegetarian does not mean it is healthy.

Broccoli and cauliflower can be grilled like steak, eggplant and mushroom can be sautéed to a “meaty” texture, and nuts (combined with a few other ingredients) can be ground down to a gooey, cheese-like consistency.

It doesn’t automatically equal good health. Some foods like potato chips, fried foods, cookies, cakes, pies, pastries, and ice creams might be vegetarian foods, but they are loaded with sugars, oils, and salt.

The possibilities are endless with more recipes being shared each day through platforms like social media.

Try to incorporate less processed foods. Make sure to read the food label for low saturated fats, added sugars, and sodium. Being a healthy vegetarian means eating a well-balanced diet of vegetables, fruits, whole grains, and plant-based or lean proteins.

Check it out yourself and try starting with just one meatless meal a week.

ACKNOWLEDGMENTS Omicron Iota Chapter would like to thank everyone who helped to make our Honors In Action Plant Based initiative possible, by sending in their favorite healthy Plant Based Recipes.

A special thanks to our Michigan Regional Officers for supporting our initiative to provide a Golden Opportunity Scholarship to a lucky member of our proud Fellowship Michigan Region.

Submissions from Sherry Bailey, GRCC, Alyssa Choraszwski, Helen Ditouris, Catreese Qualls, Todd Stowell, Corin Tyler and Sadie Zachos

Recipe Layout and Design by Matt Karbownik