Being a vegetarian does not automatically mean you are eating healthy. It is possible to put together an eating plan with no animal fats, no butterfat, no meat of any kind and still have a very unhealthy diet. Being a healthy vegetarian means exploring the world of vegetables, whole grains, legumes and nuts and making them your own. Learn some basic cooking skills, and that world belongs to you.
Knife Techniques
Dice an onion, mince a little garlic, chop a couple of tomatoes and maybe some olives and fresh basil, and you have the ingredients for a nice fresh sauce for pasta. That assumes, of course, that you know how to dice, mince and chop. Every vegetarian cook should have a good chef's knife and know how to use it. Your first good knife should be an 8-inch blade, advises Dani Spies, a certified health and nutrition counselor. It's a good all-purpose knife. Do some research, and spend $100 or so to get a good one. Also get a large, plastic cutting board. Then practice. Once you get good with a knife, you may never open another can of vegetables again.
Cooking Techniques
A vegetarian cook needs to know some basic cooking techniques, such as sauteing, roasting, braising and broiling, but probably the most popular--and quickest--method is stir-fry. Here's how you can create your first stir-fry: Get some rice, pasta or beans cooking. Use your knife skills to chop whatever vegetables are in the refrigerator into bite-sized pieces. Chop up some tofu, seitan, tempeh or veggie sausage, or just get a handful of nuts ready to toss in. Heat some oil in a wok or large skillet. Be sure to use an oil that can take some heat before it starts smoking--canola or sunflower are good candidates. Then start with the ingredients that need the longest cooking time, tossing them into the skillet. Using a long-handled spoon or spatula, keep the ingredients moving so they don't burn. When everything's done, add your favorite stir-fry sauce. Toss everything together, and serve immediately over your rice, pasta or beans. Once you get the technique down, you can experiment with different flavors and ingredients.
The Protein Issue
Most vegetarians hear it eventually: "But how do you get enough protein?" According to "Vegetarian Times" magazine, most Americans get too much protein. Some protein, however, is essential for building muscle and other body proteins. If you eat a varied diet every day with legumes, whole grains and vegetables, you will probably be getting the protein you need. That being said, if you are used to eating meat, you will probably miss the chewiness and the mouth-feel of meat. Vegetable-based, high-protein foods are a good substitute. Investigate tofu, especially fried tofu, tempeh, seitan and various nut loaves. They go well with stir-fries, and they have some nice chewiness.
Getting Some Variety
Many of the world's cultures eat very little or no meat. If you get bored with stir-fry, you have literally a world of other options. Indian food is often vegetarian, and it can teach you the power of mixing spices. Middle eastern food can introduce you to the chick pea and couscous. The beans and rice of Mexican food can form the backbone of a healthy diet if paired with fresh vegetables. African food can show you uses for peanuts you may never have thought of. And the whole-grain artisan breads of Europe might be enough to make you want to take up bread baking.
Finding Inspiration
Vegetarian magazines and websites can keep you supplied with recipes and inspiration. Dozens of good ones are available, but a few can get you started. "Vegetarian Times" is the old reliable, either in print or on the Internet. Get a subscription, and vow to try a few recipes out of each issue. GoVeg.com and VegWeb.com also have recipes and resources. Epicurious offers a gourmet recipe website with a vegetarian option on its advanced search page. Each of these sources can also teach you cooking techniques to go with the recipes they provide. As you experiment, your skills will grow.
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