You Don't Need Milk to Stay Healthy

A big misconception about vegetarianism is that a vegetarian doesn't get enough calcium. This myth is readily applied to vegetarians but is a fallacy. It is probable that this thought is directed more towards vegans than vegetarians (vegans do not eat dairy products while some types of vegetarians do). The truth is, however, that while milk and other dairy products may be high in calcium, they are not the only food substances that contain it. Some of the best sources of protein are dark green, leafy vegetables.

In addition, vegetarians are at an advantage because their bodies assimilate the calcium ingested a lot more easily during digestion. In fact, vegetarians are less prone to osteoporosis than meat-eaters. If the lack of calcium is the only thing stopping you from becoming a vegetarian, then move on over to greener pastures! There are many vegetarian entrees and snacks that contain calcium, here are a few calcium-rich, meat-free possibilities:

• White/Wholemeal bread, Taco Shells, Oats
• Soyabeans, Tofu, Almonds, Brazil Nuts, Pistachios, Sunflower Seeds
• Sesame Seeds, Flax Seed, Carob
• Turnip Greens, Watercress, Broccoli, Carrots, Cabbage, Garlic, Parsley
• Spirulina, Chives, Seaweed, Cauliflower, Okra, Cassava
• Figs, Papaya, Rhubarb, Molasses

Winning Athletes are Vegetarians

Many people are deterred from becoming vegetarians for reasons of athleticism. It is a common misconception that becoming a vegetarian will decrease athletic capabilities. Much to the contrary, every time you consume a vegetarian meal you are doing wonders for a body. Proper nutrition can and will affect athletic performance so, if an athlete chooses to go the vegetarian route, it is essential that adequate amounts energy and protein are consumed so that he or she can still perform. There are many vegetarian options that are chalked full of these things, some options include:

• Whole grains
• Fruits
• Vegetables
• Nuts
• Seeds
• Legumes
• Dairy
• Soy products
• Tofu

Countless successful athletes are vegetarians including Olympic runners, karate national champions, swimming world-record-holders, and Mr. America bodybuilding champions.

Grocery Budget

Keeping Fresh Herbs Fresh

What´s For Dinner?

Sweet and Sour Tofu

This recipe makes a great meal when served on a bed of rice.

• 2 tbsp. vegetable stock or water
• 1 cup diced onion
• 1 cup diagonally sliced carrots
• 1 cup each diced green and red pepper
• 1 tbsp. minced garlic
• 1 tbsp. peeled grated gingeroot
• 3/4 cup pineapple juice
• 1/4 cup brown sugar
• 1/4 cup rice vinegar
• 2 tsp. cornstarch
• 1 cup diced firm tofu
• 1 tbsp. chopped fresh parsley

Saute onions, carrots, peppers, garlic and ginger in stock. Mix together pineapple juice, sugar, vinegar and cornstarch and add to skillet along with tofu, stirring constantly until thickened. Simmer, covered, for 3 minutes.

Digesting Beans

Roasted Vegetable Wraps

• 1 Green or red pepper, seeded and sliced
• 1 Medium onion, cut into 1/2-inch wedges
• 1 Zucchini, cut lengthwise in half, then cut crosswise into 1/4-inch slices
• 1/4 lb Mushrooms, cut into quarters
• 3 tbsp Vegetable oil
• 1/2 tsp Dried basil leaves
• 1/4 tsp Salt
• 1/4 tsp Coarsely ground black pepper
• 6 Flour tortillas (8 to 10 inches in diameter)
• 1 -1 1/2 cups Shredded lettuce

GARLIC MAYONNAISE

• 1/4 cup Mayonnaise or salad dressing
• 1 tbsp Finely chopped parsley
• 1 tsp Chopped garlic or 1/4 tsp garlic powder

Heat oven to 450°F. Spread pepper, onion, zucchini and mushrooms in ungreased jelly roll pan. Mix oil, basil, salt and pepper; brush over vegetables. Bake uncovered 12 to 15 minutes or until crisp-tender, cool slightly. Spread about 2 teaspoons Garlic Mayonnaise down center of each tortilla to within 2 inches of bottom. Top with vegetables, spreading to within 2 inches of bottom of tortilla. Top with 1/4 cup of lettuce. Fold one end of tortilla up about 1 inch over filling; fold right and left sides over folded end, overlapping. Fold remaining end down.

Storing Soup

Three Cheese Mushroom Sauce

• 1 tbsp. oil
• 2-1/2 cups fresh mushrooms, sliced
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 tbsp. flour
• 2 cups low-fat milk or soymilk
• 1/4 tsp. salt
• 1/8 tsp. freshly ground pepper
• 1/8 tsp. nutmeg (optional)
• 3/4 cup grated light Cheddar cheese
• 1/2 cup grated light Swiss cheese
• 1/2 cup grated light Monterey Jack cheese

Heat oil, cook mushrooms, onion and garlic in oil until vegetables are tender. Sprinkle flour over vegetables stirring constantly. Gradually add milk, stirring constantly. Bring to boil, reduce heat and simmer 5 minutes, stirring occasionally. Add remaining ingredients, stirring until cheese melts. Serve immediately.

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Quick and Easy Pasta

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Choosing Fresh Vegetables

To choose the freshest vegetables possible:

1. Look for vibrant colors and smooth, unblemished surfaces. (Do not buy wilted, moldy, or sprouting vegetables.)
2. Smell for an inviting aroma that is pleasing.
3. Feel for firmness, check for and avoid slime on the surface.

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Choosing Fresh Herbs

Where to Buy Soy Products