The Mediterranean Diet for Vegetarians

The Mediterranean Diet evolved from the research of a University of Minnesota professor named Ancel Keys, Ph.D. Beginning in 1958, Dr. Keys and colleagues studied how the diets and lifestyles of roughly 12,000 men from diverse cultural and ethnic backgrounds influenced their incidences of heart disease.

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Minerals in the Vegetarian Diet: Major

Minerals account for about 4% of the human body, and most of them are found in the bone structure. The major minerals are present in a higher percentage than the trace minerals; however they are all equally important in the body.

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Legumes – The Beans

Beans are an excellent source of carbohydrates, fiber and protein, as well as other vitamins and minerals necessary for a healthy diet. Paired with grains, they provide all of the essential amino acids necessary for complete protein in the vegetarian diet. There are many bean varieties to choose from:

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Legumes – The Peas

In addition to carbohydrates and fiber, peas generally provide Vitamins A, B (most of the complex), and C, as well as lutein, a nutrient necessary for good eyesight. There are several varieties of peas to choose from:

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Grow Your Own Herbs

One of the side effects of becoming a vegetarian is often a renewed interest in growing your own…anything. Maybe you have a large, sun-drenched yard in which you could install a vegetable garden. Consider yourself lucky, and go for it!

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Native American Food in the Vegetarian Diet

Many of the foods we consume today were introduced to the early European explorers and later settlers by the native inhabitants they soon displaced.

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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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Who is a Vegetarian?

There are varying degrees of vegetarianism, and much like the numerous hyphenated Americans (i.e. African American, Japanese American, Native American, etc.), there really are no “just plain vegetarians.”

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Vitamins in the Vegetarian Diet, Part 1: the Fat-Soluble Vitamins

Fat soluble vitamins are stored in fatty tissue and the liver and are not quickly discharged by the body, as they are attached to protein carriers in order to circulate throughout the the bloodstream. There is a potential for them to become toxic if too much accumulates in the body.

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Recipe: Spicy Pumpkin-Currant Bread with Pepita Butter

This is a particularly tasty version of the pumpkin bread that pops up virtually everywhere this time of year.

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