Recipe: Polenta with Mushroom-Tomato Sauce and Gorgonzola

When you think of polenta (if you think of it at all), what usually comes to mind is a thick slice of cornmeal mixture similar in texture to pound cake.

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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: Roasted Vegetable Lasagna

This is a light, flavorful lasagna that will leave you satisfied without that uncomfortable heavy feeling that often accompanies more traditional lasagna recipes (usually heavy on meat and/or high-fat cheeses). The mushrooms give it an earthy, hearty flavor.

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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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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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Whole Grain Alternatives

Most whole grains that are otherwise considered healthy for the majority of the population are actually extremely toxic to those individuals with the very real problem of gluten sensitivity. Here are five grain alternatives, four of which are considered to be complete proteins:

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Nuts in the Vegetarian Diet

Nuts and seeds are a major source of protein in the vegetarian diet, as well as a very good source of most of the B vitamins, the antioxidant vitamin E, and many of the major and trace minerals, such as copper, iron, manganese, and zinc.

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Recipe: Lasagna Roll-Ups

This is a post-church potluck vegetarian recipe my mother came up with as self-defense against homemade stuffed shells. If you have ever tried to stuff anything into those jumbo pasta shells, you know exactly what I mean. They shoot out of your hands like torpedoes, they drop in the sink or on the floor, your hands are covered in cheese goop, and by the time you’re done you’ve lost your appetite and never want to see a stuffed shell again.

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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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Seeds in the Vegetarian Diet

Along with nuts, seeds also play an important role in the vegetarian diet.

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