A plant-based diet is now a widely recommended by nutritionists and other experts for greater overall health and weight maintenance. A plant-based diet also requires fewer natural resources and causes less environmental degradation than a meat-based one, according to the American Journal of Clinical Nutrition. Whether you are hoping to go completely vegetarian or just trying to add more plant foods to your menu, there are many delicious foods to help you keep animal products off your plate.
Tempeh
Tempeh, a fermented soybean product popular in India, has more flavor and a meatier texture than tofu. Browned, it is delicious in sandwiches or as an interesting, non-fried alternative to finger foods such as chicken fingers or fish sticks. It can also be crumbled and browned and used in place of ground meat in recipes like chili, sloppy Joe and tomato sauce.
Tofu
Tofu takes a little practice and patience to cook well. If you'd rather not learn, try one of the baked or pre-seasoned varieties. These have more flavor and better texture than the plain, water-soaked brick found in most grocery stores. Seasoned tofu may be used as a snack, in sandwiches, in tomato sauce and to make breakfast veggie scrambles. Look for it in the refrigerated section of your local natural foods market.
Veggie Burgers
There are many different types of veggie burgers on the market today, most of them quite different from each other. Some try hard to mimic real cow flesh; others simply try to be what they are--a veggie patty. Veggie burgers are made from a wide range of ingredients including soy protein, wheat gluten, rice, mushrooms and sunflower seeds. For something a little different, try grilling or dehydrating a burger-size marinated Portobello mushroom. Other vegetarian meats made from similar ingredients include hot dogs, sausage, jerky and lunch meats.
Sprouts
Making your own sprouts is one way to ensure fresh, live food year round no matter where you live or what kind of space you have. You need only beans, sprouting jars, water and a few minutes several times a day to rinse and drain them. Sprouts take two to three days from soaking to harvest. They are rich in protein, B vitamins and vitamins A, C, E and K. Add sprouts to salad, stir fry, quesadillas, sandwiches, veggie burgers or scrambled eggs. They also make a quick snack right out of the jar.
Grains
Get beyond rice and processed wheat by experimenting with quinoa, millet, buckwheat, amaranth, wheat berries and barley. Wheat berries and barley both have a hearty, firm texture that can be combined with vegetables, beans and fresh herbs to make a main dish. Millet, quinoa, amaranth and buckwheat can be used for an interesting change from rice or to make a hot breakfast cereal.
Vegetables
Traditional cuisine throughout the world is heavily based on vegetables. Explore the time-honored recipes of India, Italy, Turkey, Morocco, Ethiopia, China, Korea and Mexico to discover new vegetable dishes and new ways of preparing them. Examples include mung bean fritters, eggplant with peanut sauce, tomatoes baked with eggs, stir-fried fava beans, vegetables with coconut curry, Tuscan kale with raisins and African peanut stew.
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