More than 7 million Americans are vegetarians, according to a 2008 study reported in "Vegetarian Times." If you eat meat like most of the nation's population, that figure may surprise you. Choosing to try out vegetarian cooking stems from many possible reasons, but you may consider incorporating more vegetarian meals in your diet for health reasons. Before moving forward, learn the basics of vegetarian eating to prepare nutritionally-balanced meals for you and your family.
Components
Vegetarian cooking is free of meat, poultry and fish. Vegetarians can, however, be further divided in to the categories of lacto-vegetarians and lacto-ovo vegetarians. Lacto-vegetarians do not consume eggs or foods that contain them, but they do cook with dairy products such as butter or milk. Lacto-ovo vegetarian cooking is similar, but allows eggs into the diet. Meals center on vegetables, legumes, whole grains, dairy and fruits.
Proper Nutrition
It is a transition to get accustomed to meals that don't include meat, and vegetarian cooking does have a learning curve. There's more to consider than simply leaving out the meat in a recipe -- especially if you want to ensure you get proper nutrition. Red meat, poultry and fish are all excellent sources of protein, so it is essential that vegetarian cooks adequately replace this vital nutrient in their diet. Unlike vegan meals, vegetarian cooking allows dairy products, which are good protein sources. Beans are also nutritional powerhouses, rich in protein, fiber and antioxidants.
Reworking Traditional Meals
One of the best ways to incorporate more vegetarian meals into your diet is to take familiar, traditional classics and rework them into meat-free dishes. Good starter meals include vegetarian chili, pizza, soup and pasta dishes. If you miss the heft that meat and poultry lend to meals, try meatless alternatives available in most grocery stores. These include faux hot dogs, chicken, sausage and burgers. Tofu, made from soy, is also a versatile protein source in the vegetarian kitchen. It can be used in savory dishes, such as a stir fry, or in sweets including smoothies and even cake.
Benefits
While vegetarians must ensure they are getting balanced nutrition, introducing more meatless meals into your diet has its advantages. If you choose to adhere to a vegetarian diet, you can expect health benefits such as lower risks for heart disease and cancer. In addition, vegetarianism is associated with lower mortality rates from these conditions. Beyond the health benefits, vegetarian cooking allows for creativity in the kitchen -- you'll get to play around with different foods, herbs and other seasonings to create appetizing dishes rather than relying on meat for flavor.
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