Lentils brown lentils, red lentils, fancy French lentils, lentil crisps, poppadum, dal, rasam, misir wot
Nuts and seeds peanuts, almonds, cashews, hazelnuts, chestnuts, sunflower seeds, sesame seeds, nut butters and tahini
16 Global Complete Protein Combos
To recap: your amazing body can build a complete protein from amino acids that you eat within 24 hours of one another…but why wait longer than a single meal? Many world cultures have been making delicious, meat-free complete protein meals for thousands of years, and the internet is full of good recipes riffing on these combinations.
1. Indian dal and basmati rice
2. Japanese natto (fermented soybeans) and short-grain rice
3. Chinese kung pao tofu
4. Indonesian sambal goreng tempeh (panfried soybean cake with chili-shallot sauce)
5. Arabic mojadarah (lentils and caramelized onions with rice or bulgur wheat)
6. East African injera and shiro (teff bread and chickpea stew)
7. Central Asian pullao (rice pilaf) with walnuts or pistachios
8. Italian cannellini bean, rice, and escarole soup
9. Polish pea soup with rye bread
10. Middle Eastern hummus and pita
11. Rice and mung bean congee (Chinese savory rice porridge), or sweet and coconutty payar kanji (Indian rice porridge)
12. Central American tostadas with refried pinto beans
13. Caribbean black bean soup with rice
14. Vietnamese seitan braised in soy-sauce broth
15. Moroccan couscous with chickpeas
16. West African maafe (peanut and veggie stew) with millet
Essential Nutrients
Has Aunt Roberta been hounding you about your protein intake ever since you stopped eating her pork chops? Never fear! With a little planning and common sense, you can get all the vitamins and minerals you need to stay healthy on a veg diet. Keep an eye out for these nutrients:
CALCIUM
Calcium builds bones and helps your nervous system. The FDA recommends that teens get 1,300 milligrams, adults get 1,000 milligrams, and women over 50 get 1,200 milligrams per day. Although people commonly think of dairy first, black-eyed peas, broccoli, dark leafy greens, sesame seeds and tahini, fortified plant milks, and fortified orange juice are also rich sources of calcium. Also watch your vitamin D and magnesium intake to enhance absorption.
UNREFINED FATS
Unrefined fats, such as those from avocados, canola oil, olive oil, or nuts, are your friend, so don’t be shy. These unsaturated fats, consumed in moderation, will help control cholesterol levels and keep you full between meals, too.
IRON
Iron helps blood cells carry oxygen for energy, prevents anemia, and is important for healthy growth and development. If you menstruate, the FDA recommends that you get 18 milligrams per day, and if you don’t menstruate, 8 milligrams. Beans and dark leafy greens are highly bioavailable sources (meaning the iron in them is easily absorbed by the body). So are blackstrap molasses, cocoa powder, prunes, raisins, cashews, sunflower seeds, and pumpkin seeds. Eating these foods with something high in vitamin C—like a squeeze of citrus or a dollop of tomato sauce—enhances absorption.
OMEGA-3 FATTY ACIDS
These are important for cardiovascular and nervous system health. Ground flaxseeds, flax oil, chia seeds, canola oil, some soy products, hemp seeds, and walnuts are good sources of the omega-3 fatty acid alpha-linolenic acid (ALA). Consume a little bit daily—5 walnut halves, 2 teaspoons of hemp oil or chia seeds, or 1 teaspoon of flax oil is enough. Vegetarians tend to be low on the other long-chain omega-3s, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), so take a DHA-EPA supplement derived from algae.
PROTEIN
Protein is found in every tissue in your body, helps with growth and repair, and is important for muscle strength. The FDA recommends that an adult on a 2,000-calorie diet consume 50 grams per day. Protein is commonly associated with meat and eggs, but elephants, gorillas, and racehorses get their protein from plants, and so can you! See “Protein 101” for more information.
VITAMIN B12
Vitamin B12 helps you form neurons and red blood cells, which are important. You absolutely cannot get this vitamin from plant foods, and you can do permanent damage before you notice deficiency symptoms like depression or anemia, so don’t mess around here. Happily, the supplement is cheap and widely available. The NIH recommends that the average adult get 2.4 micrograms per day, but because of the low risk of overdose, try a daily 500-microgram oral supplement.
VITAMIN D
Vitamin D helps the body absorb calcium. Try to get 600 iu (that’s international units) a day. If you spend time in the sunshine every day, your body will make a certain amount, but mushrooms, fortified juices and plant milks, and supplements are also good sources. If you’re vegan and buying a supplement, note that D2 is typically plant-derived, but D3 supplements are usually derived from lanolin, a by-product of industrial sheep farming.
Some general tips for a well-rounded diet:
• Focus on unprocessed foods, get enough protein, and eat a wide variety of beans, grains, and vegetables, not the same thing every day.
• Ask a dietitian or a doctor with nutrition education for advice.
• Pay attention to your body and what makes you feel good to eat—not just while you’re eating it, but in the two or three hours after you eat it.
• If you’re craving kale, eat kale. If you’re craving hummus, eat hummus. If you’re craving chocolate, maybe don’t eat an entire chocolate cake—but satisfy your craving, such as with a square of dark chocolate, and savor it. In other words, treat yourself kindly!
Vegetarian Food Pyramid
Similar to the USDA food groups guide, this pyramid shows the basic components of a well-rounded vegetarian diet.
Vegetarianism and Special Dietary Needs
Concerned about how your vegetarian diet might impact your health or lifestyle? Worry not! Many vegetarians before you have maintained their diet and succeeded in these circumstances. If any of these special concerns apply to you, consulting a medical professional is advised.
PREGNANCY AND BREASTFEEDING
According to registered dietitian Virginia Messina, author of Vegan for Her, you will need 15 to 20 percent more calories when pregnant and breastfeeding than before you were pregnant. In addition, you will need up to 50 percent more of certain nutrients, particularly protein, folic acid, other B vitamins, iodine, iron, and zinc. When breastfeeding, be sure to get enough vitamin A, vitamin C, vitamin D, vitamin B12, and omega-3s.
ATHLETES
The most important thing: Make sure you get enough calories! Balance the energy (i.e., calories) you burn with the amount you take in. Be sure you’re eating plenty of protein, which helps build muscle, and lots of high-iron foods to help your blood carry oxygen, like beans and leafy greens. Look to resources like the No Meat Athlete blog, VRG.org’s section on athletes, and books by vegan or vegetarian endurance athletes, including Scott Jurek and Brendan Brazier.
TEENS
Teenagers may need more calories than adults. In terms of nutrition, focus on protein, iron, calcium, vitamin B12, vitamin D, and zinc. See the Teen Vegetarian resources on EatRight.org.
PARENTS
Raising your child vegetarian? Find a well-informed and supportive pediatrician. Combine an online search for a vegetarian-friendly doctor with a close look at their credentials—in the U.S., you want someone with an MD or DO degree.
Your child is their own person; let them make their own choices outside the house. Feel free to share with them why you’ve made dietary choices within your family, but show them that you trust their ability to make their own decisions. If they ask, teach them about vegetarian cooking and meal planning.
SENIORS
As you age, calorie needs decrease, and nutrient absorption may become more difficult. Emphasize nutrient-dense foods, and ask your docto
r if supplements are necessary. Make sure you get enough calcium to prevent the progression of osteoporosis. Almonds, tahini, soybeans, dried figs, broccoli, kale, bok choy, and milk (either dairy or calcium-fortified plant derived) are all good options.
PETS
Think carefully! You chose to go veg based on your values, thought process, and what feels good for your body…and probably out of respect for animals. The nonhuman animals you live with don’t have the choices you do. Make sure you show them respect the way you’re trying to show respect to farmed animals. Know the difference between an obligate carnivore and other animals.
• Cats are obligate carnivores. They cannot eat a vegetarian diet and be healthy.
• Dogs, like humans, can eat an entirely vegetarian diet and still be well, but only if their diet is carefully planned. Talk to a trusted veterinarian if you want to go this route.
How to Stock Your Shelves
Keeping your pantry, freezer, and fridge well stocked and organized will make for more efficient weeknight meals and easier grocery shopping. Remember: what goes in your grocery cart is what goes into your body, so shop with intention and make a list ahead of time.
Dried Pantry Foods
• 2–3 varieties of beans
• 2–3 varieties of whole grains
• 2–3 types of nuts (or seeds, if you’re allergic) for garnishes and snacking
• Nut butter (or nut-less butter such as sunflower seed butter)
• Tahini (roasted is tastier than raw)
• Soy sauce or tamari
• 2–3 boxes of dried pasta in different shapes
• Flours for baking
• Sugar and/or other sweeteners
• Canned tomatoes (crushed, chunks, and paste)
• Canned coconut milk for curries and the occasional super-indulgent creamy smoothie/milkshake
• Cartons of nondairy milk if you prefer it over dairy
• Vegetable broth
• Umami flavors
♦ sun-dried tomatoes
♦ dried mushrooms
♦ nutritional yeast
♦ Chinese dried black beans
• Smoky flavors
♦ chipotle peppers (ground, dried, or canned in adobo sauce)
♦ liquid smoke
♦ smoked paprika
• Asian condiments and flavor pastes (Thai red curry paste, sambal oelek, sriracha, chili bean paste, hoisin sauce)
• Salsa and hot sauce
• 2 or 3 oils: cooking-grade olive oil and a neutral-flavored oil like canola or vegetable oil, plus nice oils for making salad dressings or finishing stir-fries
• 2 or 3 vinegars such as red wine, apple cider, rice, black (for Chinese food), and balsamic (for Italian food)
• Spices that go with your favorite cuisines (start with a few dried herbs and spices and build from there)
• A few treats and snacks: tortilla chips, crackers, rice cakes, chocolate chips, granola bars, cookies, wasabi peas, popcorn, etc.
Fridge/Bread Box
• A few fresh fruits and veggies
• Bread
• Free-range eggs (if you eat them)
• Fresh tofu (if you have plans to cook it)
• Miso paste for soups, sauces, and dressings
• Dairy milk (if you drink it)
Freezer
• Firm tofu sliced into 1-inch cubes or ½-inch-thick slabs and frozen in plastic zip-top bags
• Tempeh
• Minced garlic (mince several heads of garlic at once, spread it thinly in plastic zip-top bags, and freeze; snap off chunks when making sautés or soups)
• Fresh herbs (minced fresh and stored in a zip-top plastic baggie)
For a week’s worth of ideas for how to use all this good stuff, see “Sample 7-Day Menu”.
Emphasizing Veggies
If you’re not accustomed to buying and cooking vegetables, you might not know how to tell a fresh cabbage from one past its prime—or what to do with it once you’ve bought it. Here are a few common and tasty veggies to buy fresh at the grocery store and how to tell when they’re good.
AVOCADOS
They’re like butter, but they grow on a tree. An avocado is ripe when you squeeze it gently and feel a little bit of give, but no mushiness. Put slices on Mexican and Central American recipes, or spread it on toast with a sprinkle of salt and a squeeze of citrus juice.
BROCCOLI
Should be uniformly green with no yellow spots and no sliminess on the heads of the florets. Great raw, steamed, or in stir-fries.
CABBAGE
From Napa cabbage to Chinese cabbage, you’re looking for firm, crisp, tight heads of leaves with no wilting. Good in sautés and in some soups, but try to use it up the first time you cook it; it isn’t as delicious in leftovers.
CARROTS
As long as they’re not slimy, they’re good! Munch on them raw dipped in peanut butter, hummus, or dressings as a snack, cook them with celery and onions in a soup base, or toss them with olive oil and salt and roast in the oven.
CELERY
Should be firm and crisp. It’s a great dippable snack when raw, and good with carrots and onions as a soup base (aka mirepoix if you want to sound fancy).
KALE AND COLLARDS
These leafy vegetables should be crisp and green. If they are slimy or yellowed, they are past date. Remove the midrib before cooking. Steam the leaves until completely limp, then serve with a sauce. Or blanch for 60 seconds, drain, and sauté with garlic, olive oil, and a squirt of citrus juice.
MUSHROOMS
Should be moist but not soggy. Brown or crimini are more flavorful than button mushrooms and still affordable. Pricier varieties like portobello, maitake, chanterelle, and fresh shiitake are also tasty. Slice and sauté them over moderate heat with oil and a little bit of minced onion, garlic, or shallots.
PEAPODS
No matter the kind, they should have bright green, smooth, crisp pods. They may have some black “freckles”; these are normal. You can sauté them, steam them, or add them to noodle dishes.
POTATOES AND SWEET POTATOES
If they’re firm and don’t have sprouts or green spots, they’re good. Roast them in the oven or cook them in the microwave.
TOMATOES
Fresh tomatoes are only really good in the summer. Eat as many as you can during peak season, and avoid their mealy out-of-season counterparts—with the notable exception of cherry and grape tomatoes, which grow well in greenhouses year-round. During the off-season, use canned tomatoes to make sauces and soups.
WINTER SQUASH (BUTTERNUT, ACORN)
Pick one that is heavy for its size, with smooth skin and no soft areas. Carefully cut it in half, remove the seeds, oil the interior, roast until tender, and scoop out the flesh to serve.
Where to Shop
Even if you live in a rural or suburban area, you can buy most of the food you need at a standard grocery store. Most grocery stores have a fresh produce area for fruits, veggies, and fresh herbs; dried and canned beans and big bags of rice in either an “ethnic foods” or “staples” aisle; spices in the baking aisle; a freezer section for frozen vegetables; and an eggs and dairy area, which may also offer plant milks and soy yogurt. Some stores will have a little health-foods section with mock meats and tofu…but you can usually get better prices and better products/flavors at specialty stores.
If you live in an urban area, you may have access to more options: health food stores or food co-ops, upscale “gourmet” stores, and more. If you’re trying the foods of a specific ethnicity’s cuisine, seek out shops catering to members of the community whose families have been cooking that food for centuries. Items will typically be cheaper and taste better. Pick up tahini and olive oil at a Middle Eastern market, tofu and stir-fry ingredients from an East Asian grocer, and Indian dals and spices from a South Asi
an shop.
Wherever you live, if you have access to farm stands or farmers markets, treat yourself to a few fresh, local veggies in-season when you can afford to. If brick-and-mortar stores in your area are lacking, shop online—from web-based spice stores to vegetarian specialty shops that will overnight you mock meats.
Secrets of the Bulk Bin
Bulk bins are the best way to buy dried goods because you can purchase as little or as much as you need. Sometimes packaged foods are available at one-third the price from bulk bins—you can get a better deal right in the same store! You pour from a dispenser or scoop from a bin, label the contents of your bag, and pay by weight at checkout. They’re ubiquitous at Whole Foods and most food co-ops, but an ever-expanding list of mainstream grocery stores (Wegmans, WinCo, Kroger, etc.) offer them, too.
Common items in bulk bins:
• Whole grains
• Beans
• Lentils
• Flours
• Sweeteners
• Salt
• Dried fruits
• Nuts
• Snacks
• Coffee
Stuff Every Vegetarian Should Know Page 2
