Breakfast Fruit Salad Breakfast In a Jiffy Easy Oven Omelette Fruity Breakfast Oats Green Granny Pancakes Cabbage And White Bean Soup Chunky Vegetable Lentil Soup Bean And Tomato Salad Ginger Orange Carrots Grapefruit Vinaigrette Greek Tortellini Salad Lemon Juice Salad Dressing Marinated Carrot Salad Mom’s Best Scalloped Potatoes New Mexican Barley Salad Overnight Coleslaw Overnight Coleslaw Dressing Potato Salad Spaghetti Squash And Cheese Sweet Potato And Carrot Crisp Sweet Potato Fries Tabbouli Egg Salad Tomato Juice Salad Dressing Yogurt Salad Dressing Zesty Carrot And Orange Salad Black Bean Dip Cracker Nachos Dilly Snacks Trail Mix Homemade Salsa Lip-Smacking Good Smoothies Pita Chips Super-Fast Hummus Tzatziki (Cucumber And Yogurt Dip) Zucchini Sticks Barley Spinach Bake Barley Stir-Fry Bean And Corn Quesadillas Black Bean Casserole Hasty Pita Lunch Lentil Patties Macaroni And Cheese Open Fire Corn Bread Pita Pizza Eggs In a Spud Pizza Omelette Spaghetti Florentine Sweet And Sour Tofu Veggie Stir-fry Apricot Bread Pudding Baked Apples Barb McPhee's Pumpkin Chocolate Chip Cookies Brownie Fruit Tart Chocolate Milk Jiggle Pudding Chocolate Party Cake Grape and Melon Fruit Cups Mountain Cobbler Polar Cooler Quick Barley Raisin Cookies Spiced Bananas Spicy Oat Crunch Cookies Strawberry-Yogurt Freeze Flax Banana Bread Bannock Pizza Egg Dip with Veggies Orzo Summer Vegetable Apple Sauce Banana Loaf Create Your Own Muffin Oatmeal Bannock Napayin Blueberry Barley Muffins Oat Bran Applesauce Muffins Lentil Salad (Yemiser Selatta) Citrus Springtime Salad Vegetables with Garlic & Ginger (Yataklete Kilkil) Tofu Chocolate Cupcakes Bulgar and Flax Pilaf Lemon Blueberry Pancakes Skillet Cornbread Oatmeal Flax Cookies Cocoa Brownies Orange Cranberry Flax Muffins Oat and Apple Granola Greek Style Eggs

Vegging Out - The Facts on Vegetarian Eating

The healthiness of a vegetarian diet largely depends on the variety  of foods consumed. Because vegetarian diets feature primarily plant foods, they tend to be richer in dietary fibre, carbohydrates and many  vitamins and minerals.

Protein is a nutrient that many vegetarians worry about, but quite unnecessarily. While vegetarians typically eat less protein than  non-vegetarians, their diets tend to meet or even exceed the recommended  daily allowance for protein. And if they eat a variety of different plant foods -grains, nuts, seeds, legumes, vegetables and fruits -the  quality of the protein is fine.

Vegetarian diets also enjoy a reputation for being low in fat and  cholesterol. But this is true only if the intake of nuts and fats is kept low.

The bottom line is for those who have adopted vegetarian diets or are  making gradual changes in that direction remains the same as with conventional diets: eat a wide variety of foods including plenty of  whole grain products, vegetables, legumes and fruits and maintain a  healthy lifestyle.

Vegetarian diets are healthful and nutritionally adequate when carefully planned. Consuming adequate amounts of iron and calcium is  especially important. The following foods are good sources of these  nutrients.

Iron: dried beans, spinach and other green leafy vegetables,  dried fruit. To improve iron absorption, consume vitamin-C rich foods at the same time.

Calcium: Milk, yoghurt, cheese, calcium-fortified soy milk,  calcium-fortified tofu, broccoli, green leafy vegetables.

Remember, it’s your right to be healthy!