Recipe: Chimichuri Sauce

This spicy sauce hails from Argentina and is an excellent way to perk up an otherwise uninspired bowl of brown rice.

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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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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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Recipe: Cuban Black Beans & Rice

When I was a kid in Florida, my father was occasionally called on to be a guest preacher at various churches throughout the state. Florida has a large Cuban population, and for some reason he was in demand at their churches, where he would often preach through an interpreter. While my younger brother and I loathed sitting in church (we could recite Dad’s two sermons backwards and forwards), we always looked forward to visiting those churches and were especially well-behaved because of the huge potluck lunches afterward – with all the black beans and rice you could eat!

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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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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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A Vegetarian Thanksgiving

The original Thanksgiving was not a banquet of turkey and stuffing and mashed potatoes and gravy and cranberry sauce and pumpkin pie with whipped cream and…and…and whatever else you can cram down your gullet before collapsing into the recliner in a food coma. It was a three-day harvest celebration (and not repeated for many years), attended by the early American settlers as well as the natives who initially welcomed them and helped them adapt to and survive in a harsh and unfamiliar landscape.

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Why Vegetarian?

There are several reasons why people decide to become vegetarian.

1) Animal welfare. Factory farming is insanely cruel, not to mention dangerous for those of us who consume the end-product. Even organic, free-range animals that are killed as humanely as possible are still being killed for our consumption. If you have a problem with that, becoming vegetarian makes perfect sense.

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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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Pasta in the Vegetarian Diet

Pasta gets a lot of mixed reviews. The low-carb diet proponents will tell you that pasta is the worst thing you could ever put in your mouth and will cause huge sugar cravings that will make you not only fat but diabetic. The high-carb diet proponents will tell you that pasta is a wonderful source of energy and helps maintain a healthy weight. The pasta companies will defend their product, of course, so they are hardly a source of unbiased, scientific information. Then there are those sources of unbiased, scientific information that couldn’t explain anything in layman’s terms if they tried.

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