Being Vegan or Vegetarian

People choose a vegan or vegetarian diet for a variety of reasons, whether it be ethical, health-related, or religious. A vegetarian does not eat poultry, meat, or fish, whereas a vegan not only does not consume meats but also the byproducts of animals, such as milk and eggs. If you have decided this is the right path for you, don't worry; you can still satisfy all your dietary needs. The key to a healthy vegetarian diet, as with any, is to eat a wide variety of healthy foods, including fruits, vegetables, and whole grain.

Many fear the drop in protein involved in the transition from regular diet to vegetarian, but this is a common misconception. It is entirely possible to satisfy one's protein needs without consuming meat. Protein can be found in almost all foods, with the exception of alcohol and sugar. A few excellent sources of protein include tofu, nuts, lentils, beans, and peas.

For vegans, finding a tasty and nutritional dairy substitute can be a daunting task. Substitutes include soy (milk, yogurt) and rice (milk) products. Here is a delicious recipe for a dairy free smoothie!

Strawberry Soy Smoothie

1 ripe banana

2 cups strawberries

1 cup soy milk

2 tablespoons of honey

Now that you have a basic foundation, it's time to get started! Everyone loves burgers- try this healthy new, vegan twist on the American classic! :)

Garbanzo Bean Burgers

2 cups cooked garbanzo beans (chickpeas), mashed
1 stalk celery, finely chopped
1 carrot, finely chopped
1/4 small onion, minced
1/4 cup whole wheat flour
Salt and pepper to taste
2 teaspoons oil

Use this mixture to make patties and fry them up! Serves 6.