Many people have a variety of misconceptions about following a vegetarian diet. To some, it seems too complicated; to others, it appears insubstantial or unbalanced. However, thousands of people all over the world manage to thrive with vegetarianism. The cooking and planning process for the diet may seem tricky at first, but a few simple tips can help make following the diet very manageable.
Planning
Browse through vegetarian cookbooks and cooking Web sites to get ideas for possible meals. Keep your personal preferences and schedule in mind while you plan. Meals Matter, a subsidiary of the Dairy Council of California, encourages people to plan especially simple and quick meals for busy weekday nights. Convenient and fast meatless meals that the Vegetarian Resource Group suggests include veggie pizza, spaghetti, fruit salad and bean burritos.
Ingredients
Vegetarian cooking isn't any more complicated than cooking with meat, but the recipes may vary in what they use as main ingredients. Beans, lentils, tofu, tempeh, seitan, grains and faux meats are often used as meat substitutes in vegetarian dishes. Be prepared to use larger amounts of fresh vegetables and grains in cooking and to read ingredient labels to learn more about a product's composition and nutritional profile.
Cooking
For easy meatless cooking, rely on simple preparation techniques. Baking, boiling, grilling, steaming, roasting and using a slow cooker all require very little hands-on time and effort, and they easily bring out the flavors and textures of fresh vegetables and other produce. Consider taking a class on meat-free cooking or experimenting with a variety of different techniques if you're not sure where to start.
Nutrition
Choose meals that offer balance and variety so that the body gets all essential nutrients, vitamins and minerals. The U.S. National Library of Medicine urges vegetarians to eat daily servings of items from five main food groups: dairy, grains, lean proteins, fruits and vegetables. The Mayo Clinic and the American Dietetic Association recommend six daily servings of grains, five of protein, four of vegetables, two of fruit and two of fats or oils.
Tips
Vegetarian cooking does not have to be time-consuming. HelpGuide.org recommends saving time while cooking by preparing ingredients in advance, making large batches of a recipe at once and using kitchen tools such as a food processor or blender. Many vegetarian items can be cooked in the microwave or prepared in just a few minutes on the stovetop. Adjust existing recipes to fit your schedule, lifestyle and budget.
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