Dairy and Eggs in the Vegetarian Diet

While strict vegetarians consume no animal flesh or products, lacto-ovo vegetarians do drink milk and eat cheese, eggs and butter while avoiding animal flesh.

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Recipe: Black Bean & Corn Salsa

This is a recipe I came up with recently after cleaning out my kitchen cupboards and refrigerator. I still have no idea why I had creamed corn in my cupboard – I won’t touch the stuff, so what on earth did I buy it for? Did it end up in my grocery cart by accident somehow? I once got home with Chinese Five Spice seasoning that had not been on my shopping list – it must have rolled into my area of the belt from the person ahead of me in line at the cashier. Those little dividers don’t quite go across the whole belt.

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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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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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Recipe: Vegetable Moussaka

Moussaka is traditionally an extremely rich, hearty dish full of lamb or beef that will leave you in a food coma for several hours.

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Mushrooms in the Vegetarian Diet

It’s a rare occasion when my salad doesn’t contain mushrooms, and I usually toss them in the cooking pot with pasta to blanch for the last couple of minutes, making them a part of my pasta primavera. They make a mean gravy, too.

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Recipe: Papas a la Huancaina

This recipe is a popular Peruvian festival dish that comes from the town of Huancayo.

No need to serve anything else with it (except maybe a frosty beverage), as it is a hearty meal all by itself.

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Recipe: Grilled Asparagus Linguine with Mushroom Vinaigrette

I confess, I’m not much of an Asian foodie.

Nothing against Asian culture, people, or their food…I just didn’t grow up eating it, so I never developed a taste for it. On the rare occasion Mom made some sort of vegetarian meat-replacement Asian recipe it usually involved sweet-and-sour sauce, which I cannot stand to this day.

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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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Recipe: African Yam & Peanut Soup

I was an adult before I grew to appreciate the sweet potato. My mother used to eat it mashed with margarine and brown sugar, which horrified me to no end (I don’t have much of a sweet tooth unless dark chocolate is involved). Combined with savory ingredients, however, I discovered that this nutrient-packed vegetable is absolutely delicious.

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