How to Go Veg - EVEN - The Eugene Veg Education Network

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Upcoming EVENt

The Vegan Lifestyle --- It's For Real!

Dr. John Gobble,
DrPh, MPH, RD, LD, CHES

Monday, 6/2/08, 7p, McNail-Riley House, 601 W. 13th (at Jefferson), Eugene FREE - Map

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Going Veg > How to Go Veg

The Three-Step Way to Go Vegetarian

If you are making the switch to a vegetarian diet for its health benefits, you'll be pleased to find that there is a wonderful additional benefit to vegetarian eating: it's a delicious and fun way to explore new foods. A vegetarian meal can be as familiar as spaghetti with marinara sauce, as comforting as a bowl of rich, potato soup, or as exotic as Grilled Polenta with Portabella Mushrooms.

The switch to a vegetarian diet is easier than you might think. Most people, whether vegetarians or meat-eaters, typically use a limited variety of recipes; the average family eats only eight or nine different dinners repeatedly. You can use a simple, three-step method to come up with nine vegetarian dinner menus that you enjoy and can prepare easily.

1. First, think of three vegetarian meals that you already enjoy. Common ones are tofu and vegetable stir-fry, vegetable stew, or pasta primavera.

2. Second, think of three recipes that you prepare regularly that can easily be adapted to a vegetarian menu. For example, a favorite chili recipe can be made with all of the same ingredients; just replace the meat with beans or texturized vegetable protein. Enjoy bean burritos (using canned vegetarian refried beans) instead of beef burritos, veggie burgers instead of hamburgers, and grilled eggplant and roasted red peppers instead of grilled chicken in sandwiches. Many soups, stews, and casseroles also can be made into vegetarian dishes with a few simple changes.

3. Third, check out some vegetarian cookbooks from the library and experiment with the recipes for a week or so until you find three new recipes that are delicious and easy to make. Just like that, with minimal changes to your menus, you will have nine vegetarian dinners.

After that, coming up with vegetarian options for breakfast and lunch is easy. Try muffins with fruit spread, cholesterol-free French toast, or cereal for breakfasts. Sandwiches, with spreads like hummus or white bean pate with lemon and garlic, or dinner leftovers all make great lunches.

From Physicians Committee for Responsible Medicine's "Vegetarian Starter Kit".

Read more about How to Go Veg at www.pcrm.org/health/veginfo/vsk

Free Vegetarian Starter Kit from PETA

Read PETA's "Vegetarian Starter Kit" online at www.petaliterature.com/VEG297.pdf
Or order a free Veg Starter Kit for yourself or a friend from PETA for free at www.goveg.com/order.asp
For many more ideas to help you make the transition, go to www.vegcooking.com/makingthetransition.asp

Free Veg Starter Kit from F.A.R.M.

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You can order now online at www.VegKit.org or by phone 1-800-MEATOUT (1-800-632-8688).

How to Go Vegetarian or Vegan

How to Go Vegetarian or Vegan
From Jolinda Hackett,
Your Guide to Vegetarian Cuisine.

So you've decided to go vegetarian or vegan. But now what? If you're trying to figure out what your next step should be, these quick tips will help you make the transition.

Transform dishes that you already know and enjoy. For example, omit meatballs from your favorite spaghetti recipe, or replace with a vegetarian substitute, such as GimmeLean. Chances are, much of what you already eat could easily be made vegetarian.

Explore new foods! One of my favorite things to do is to try one new product every time I go to the grocery store. As a result, I eat a much more varied diet as a vegan than I ever did before. Although most large grocery stores stock soy milk and veggie burgers, try browsing in your local health food stores to see what new foods you can find.

Try it twice. If you hated a particular food the first time, such as veggie burgers, try it again later, using a different product brand or prepared differently or with different seasonings and spices. Not all products are the same, and you may prefer one product or style of preparation. For example, if you microwaved your veggie burger the first time, try grilling it next time.

Browse health food stores. There's always something new to try, and the staff can help you find what you're looking for or give advice on which products are best.

Give yourself a break! Don't throw in the towel if you can't resist that burger. Just take a breath and resolve to do better at the next meal. Another idea is to allow yourself one day a week to eat meat. If you're finding it difficult to stick to a vegetarian diet, you're much more likely to pass something up, knowing you can indulge on Saturday or Sunday.