Whether you're a vegetarian for health, for the love of animals or other reasons, it can be tough sometimes to prepare a well-balanced, nutritious diet that's also appealing to the taste buds. Vegetarianism calls for eliminating meat from the diet, including poultry, fish and, in some cases, dairy and eggs, according to the Vegetarian Society. But you still can spice up your menu and add variety to your diet.
Tofu
If you're new to vegetarianism and find yourself missing the texture and taste of meat in some of your favorite dishes, consider using tofu. Tofu is made by allowing soy milk to coagulate, and then pressing those curds into blocks. The resulting product can be shaped and formed or crumbled to resemble different types of meat, such as ground beef. Soy is flavorless, so you can season to taste, and it can accompany whatever dish you prepare, such as spaghetti with soy crumbles or in Asian selections to take the place of chicken.
Alternative Protein
Animal meat is the main source of protein in many people's diets, but that doesn't mean it's the only place to find it. Legumes, beans and nuts are excellent sources of protein, and you can used them in many dishes, from re-fried beans---not cooked in animal fat---to bean salads to roasted nuts. Soak beans overnight and dump out the water and rinse before cooking to release the gases that can cause indigestion and intestinal discomfort.
Vegetable Oil and Stock
Many recipes call for animal fat or stock from chicken or beef, but using vegetable alternatives for cooking can be just as tasty. White wine is a suitable alternative to stock, and can add flavor and a kick to your dishes. Add vegetarian beef flavoring---usually available in the special foods section of your grocery store---to create beef stock that's free of animal ingredients.
Nutritional Yeast
For vegetarians who avoid cheese and other dairy products and who may be allergic to soy cheese, consider nutritional yeast, with its salty and cheesy taste. You can sprinkle nutritional yeast on garlic toast or use it in Italian dishes, such as lasagna, to add that cheesy texture. It is also high in protein.
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