Vitamins in the Vegetarian Diet, Part 2: the Water-Soluble Vitamins

Water soluble vitamins do not require protein carriers and travel more freely in the bloodstream and the lymph system than do the fat-soluble vitamins. They are discharged through the urine and rarely become toxic. It’s easier to become deficient in the water soluble vitamins, as the body stores them in smaller amounts.

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The Pumpkin in the Vegetarian Diet

Pumpkins are native to the Americas, with seeds going back 9,000 years discovered in Mexico. They were a versatile item, used not only for food and medicine, but as containers when hollowed out and dried. They were one of the foods that the early European settlers, thanks to the natives who showed them the way, were able to survive on, given their nutrient content and the fact that they kept well, without rotting, for many months (having grown them myself, I can attest to this fact!). This is the main reason the pumpkin is so closely identified with the Fall harvest and with Thanksgiving.

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Make Your Own Vegetable Broth

All vegetable broths are not created equal. But most of them list carrots as their second ingredient (after water), and are sky-high in sodium.

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Whole Grain Choices

It is a good idea to stock your kitchen with a variety of whole grains and whole grain alternatives. Most supermarkets carry a small variety in bulk in the ‘organic’ section, and of course your local health food store will have a great deal more. Here is an overview of the grains you can find:

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Recipe: Greek Tyropitta

Traditionally, Tyropitta is a small, handheld cheese pie encased in phyllo pastry. This less portable but just as delicious version originated in the Sporades Islands region of Greece.

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Recipe: Colorful Quinoa Salad

This vegetarian recipe is an excellent introduction to The Mother Seed, otherwise known as quinoa. If you are unfamiliar with quinoa, you will wonder why it took you so long to give it a try.

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Summer Squash in the Vegetarian Diet

When I was a kid, the mere mention of the word squash sent me screaming for the hills. It had no flavor, and I couldn’t stand the soft, mushy texture.

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South American Food in the Vegetarian Diet

Here are some of the foods that South America has contributed to your vegetarian diet. You may be surprised at a few of them!

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Recipe: Three Sisters Soup with Cornmeal Dumplings

In most Native American traditions, beans, corn, and squash are known as the Three Sisters – gifts from nature to sustain life. Full of complementary proteins, healthy carbohydrates, fiber, and a variety of vitamins and minerals, this hearty soup is perfect for those crisp early Fall evenings.

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Supplements – Do Vegetarians Need Them?

If you are a reasonably healthy person and you eat a well-balanced, healthy diet full of whole grains, lean protein, and a wide variety of fruits and vegetables, there really is no reason to take vitamin/mineral supplements.

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