101 vegetarian recipes

The following nutrients deserve some attention:

PROTEIN
It's a myth that vegetarians don't eat enough protein. If you replace the animal protein with vegetable proteins such as beans, soy foods, tofu, nuts and nut butters, eat dairy products and eggs and/or properly combine grains, legumes and vegetables, you will get ample protein. Healthy combinations include: legumes + grains (examples: peanut butter and bread; split pea soup and bread; rice and tofu; rice and red beans; falafel and pita); grains + nuts or seeds (examples: granola with nuts; pasta with pine nuts); legumes or any grain or vegetable + dairy products (example: macaroni and cheese).

IRON
Non-meat sources of iron include lentils, kidney, garbanzo, pinto and white beans, dried fruit, egg yolks and iron-enriched cereals, grains and pastas. Unfortunately, the iron in vegetables and grains isn't as well absorbed as the iron in meat. But, if you eat these foods with a food containing vitamin C such as oranges, grapefruits, strawberries or peppers, it will be better absorbed. Also, tea or coffee with a meal can interfere with iron absorption, so it's better to drink juice or water. If you rely heavily on plant foods to get iron, you should eat even more of these foods to make up for the poor absorption.

CALCIUM
If you eliminate dairy products, choose alternative calcium sources. There is calcium in tofu (make sure you buy the kind made with calcium), fortified soy and rice beverages, fortified orange juice, kale, dark green vegetables such as broccoli, spinach and bok choy and nuts such as almonds and Brazil nuts. Because the calcium in many vegetables, such as spinach and beans, is not as available to your body, it may be necessary to take a calcium supplement if you eliminate all dairy products and all calcium-fortified beverages. This is especially true for young women.

VITAMIN D
Besides fluid milk, vitamin D is found in fortified soy and rice beverages, some fortified orange juices, egg yolks and fortified margarines. This vitamin is also produced when your body is directly exposed to sunlight.

ZINC
Non-animal sources include soy products such as tempeh, miso and tofu, soy and rice beverages, soybeans, beans, lentils, wheat germ, nuts and grains. Dairy products and eggs are good sources for lacto-ovo vegetarians.

VITAMIN B12
This vitamin is found only in animal foods. A strict vegan should eat B12 fortified foods like fortified soy or rice beverages or look to supplements.

If you do decide to become vegetarian, become knowledgeable about your food choices. Include legumes, soy and lentils in your diet. Hummus, bean dips, lentil salads or veggie burgers are tastes to try. There are lots of interesting foods to buy like vegetable burgers, vegetarian burritos, meatless lasagna, lentil soups and falafel. Eat two to three servings of dairy products a day. Cheese, yogurt and milk add valuable calcium, vitamin D and protein. If you aren't drinking milk, drink calcium-enriched soy or rice beverages. Eat your five to 10 servings of fruits and vegetables, the more colourful, the better. Eating those rich in vitamin C (oranges, berries, kiwis, peppers) with fortified breakfast cereals improves the absorption of iron that's in the cereal.

Your food choices are personal and it's important to find the path that works best for your beliefs and your well-being. Whether you're a vegetarian or a carnivore, follow healthy eating guidelines and you'll increase your chances of good health.

Read on for 101 delicious vegetarian recipes.