Vegeterian Tips: When Vegetarian Being a vegetarian is not always easy, especially when dining out at restaurants with your carnivorous friends. Since you can t always eat at vegetarian or vegan restaurants, here are some tips to read, meant to make your dining out experiences that much better.

Ingredients (use vegan versions):

• 1 lg. tomato
• lettuce (about 1/2 of the head. Oh, iceberg is better in this dish because its crispier.)
• 1/2 red onion, diced finely
• about 1 1/2 cups of tofu cheese
• about half a bag of tortilla chips, crushed
• 1 avocado, chopped
• 1 small jar of catillina or french dressing
• 1 can of pinto beans, rinsed
• 1 can of black beans, rinsed
• 1 can of kidney beans, rinsed

Directions:

Chop up all ingredients and put them into a med. size bowl.
Pour in all of the jar of dressing and toss.
Basically, this is a really GOOD meal that everyone so far has enjoyed.
Also, you can add all sorts of stuff if you had more time.

Enjoy!

Serves: 4

Preparation time: 5 min.

[tubepress mode='tag', tagValue='Easy, Quick and Cheap Taco Salad']

Vegeterian Tips: While everyone else that you are with is chomping down on huge T Bone steaks and French fries, you can turn a side salad and baked potato into your meal, if nothing else is available.

Ingredients (use vegan versions):

• 8 oz. Great Northern Beans
• 1 8 oz. can peas
• 2 tablespoons non-hydrogenated vegan margarine
• 1 cup long-grain rice
• 1. cup water
• Salt and pepper to taste

Directions:

Bring water to a boil. Add rice and margarine; stir, boiling for 1
minute. Add beans and peas and boil for one minute more. Season to taste.
Simmer until water is absorbed.

Serves: 2

Preparation time: 25 mi

[tubepress mode='tag', tagValue='Protein-Packed Rice']

Vegeterian Tips: You have the right to know what is in your food and how it is being prepared. Don t feel bad about being picky or fussy. Make sure to talk to your server and ask them any questions that you may have. If he or she can t answer your questions, ask to speak with the chef or someone who can help you. Some foods may often times have

Vegeterian Tips: Eat a dark green vegetable broccoli, spinach, kale, collard greens at least three times a week. These nutritional powerhouses are packed full of vitamins such as calcium and iron. On the run or hate spinach? Try drinking your greens. I recommend Naked Juice s Green Machine its made with fruit juice as well as greens, so it tastes better than others.

Ingredients (use vegan versions):

• One Vidalia or other sweet onion
• Two Kaiser rolls
• 1/2 cup Barbeque Sauce (homemade stuff is always better)

Directions:

Slice onion and seperate into rings.
Saute onion in a few tbsp. of water or vegetable broth.
When the onions are soft and limp and about 1/2 c. of BBQ sauce.
Scoop this onto your kaiser and serve them up.

This is not only vegetarian but low fat too.

Nutrional Info: low fat, tastes great.

Serves: 2

Preparation time: 20 minutes

[tubepress mode='tag', tagValue='BBQ Onion Sandwich']

Vegeterian Tips: Eat the rainbow! Fruits and vegetables all contain different nutrients. A simple way to remember to eat a range of vitamins and minerals is to vary the colors of the vegetables you eat. Of course, greens are always good, but try eating a rainbow of tomatoes, yellow squash and purple cabbage!

Ingredients (use vegan versions):

• 3 tablespoon olive oil
• 6-8 cloves garlic (minced or pressed)
• 8 cups tomato juice
• fresh parsley
• 1 tablespoon paprika

Directions:

in olive oil, sautee pressed garlic for about 1 minute… do
not brown… add paprika stirring constantly, sautee for
about 1 more minute.

add tomato juice and simmer. garnish with fresh chopped
parsley.

For variation, add beans or pasta to make main dish.
For spicier, add v-8 instead of tomato juice.

Serves: 4-6

Preparation time: 10 min.

[tubepress mode='tag', tagValue='Quick and Easy Tomato-Garlic']

Vegeterian Tips: If the above fast food tips do not work for a fast food restaurant that you are at, then just get a meatless burger. Ask for a Big Mac or Whopper without the meat that is the bun, lettuce, tomato, cheese, pickles, and mayonnaise.

Ingredients (use vegan versions):

• rice (preferrably jasmine rice), 6 dl
• water, 12 dl
• spinach, frozen or fresh, 2 dl
• curry paste, 1-4 teespoons (depending on how hot you want it)
• coconut flakes, 1/2 dl
• oil, 2 tablespoons
• vegan beer (can be excluded), 1/2 dl

Directions:

Boil water
Add the rice and boil according to instructions on package.

Put a little water in a saucepan. Add the oil.
Put in the spinach.Put in the cocos flakes and some of the
beer (might be excluded and non-alcohol beer workes very
good). Put in a little of the curry paste and taste. Put in
more if you want it hotter. Let the spinach stir for 5-10
minutes.

Serves: 2

Preparation time: 20 min.

[tubepress mode='tag', tagValue='Hot Spinach with Rice']

Vegeterian Tips: If you are going to a gathering with all your meat lover friends such as a barbeque or pig roast, bring your own veggie burger to place on the grill. You can also make your own veggie kabobs with fresh vegetables and tofu. Just make sure to bring enough, as most people will want to try and probably like what you are eating!

Ingredients (use vegan versions):

• 1 15 oz. can lentils
• 1 14.5 oz. can stewed tomatoes (or diced tomatoes)
• 1 cup vegetable broth
• 1 teaspoon minced garlic
• 1/2 teaspoon dried oregano leaves
• 1/8 teaspoon crushed red pepper flakes
• sea salt to taste
• 1 tablespoon extra virgin olive oil (optional)

Directions:

Combine lentils, tomatoes, vegetable broth, garlic, oregano and red pepper. Add salt to taste. Bring to a boil, then reduce heat and simmer, uncovered, for 10 minutes. Just before serving, stir in the olive oil.
If you want it thicker, leave out the vegetable broth. This is so simple, but full of flavor.

Per serving: 255 calories, 7 g fat, 15 g protein, 32 g carbohydrate, 0 mg cholesterol, 348 mg sodium

Serves: 2

Preparation time: 10 minutes

[tubepress mode='tag', tagValue='Hearty Lentil Soup']

Vegeterian Tips: If you know you are going to be eating at a certain restaurant on Saturday night, call ahead and ask if they offer any vegetarian entrees. If the answer is no, ask if something can be prepared for your dietary needs. Most likely, the answer will be yes.

Ingredients (use vegan versions):

• 1 cup yeast flakes
• 1/2 cup slivered, blanched almonds
• 1/2 teaspoon salt

Directions:

Place all ingredients in food processor, process until
almonds are very finely ground. Store in airtight container
in refrigerator.

This is a very good parmesan replacer, but I usually will
just sprinkle it on top of the food, rather than mixing it
in. This cuts back on the amount of salt, and still gives
the flavor.

Serves: 24

Preparation time: 5 minutes

[tubepress mode='tag', tagValue='Parmesan Sprinkle']

Vegeterian Tips: It s true ladies and gentleman! Certain fast food restaurants are now offering veggie burgers, as well as salads. While most of the salads may come with chicken or meat, you can ask them to leave it off. Just be careful of the dressings, as most have tons of sugar and calories. You also have baked potatoes, or fruit and yogurt options.

Ingredients (use vegan versions):

• 2 firm zucchinis – washed, peeled and minced
• 1 ripe green pepper – washed, minced
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 10 – 12 cleaned and cut cilantro leaves
• 6 drops of lemon juice

Directions:

This is a very easy and delicious salad.
Combine the minced zucchini pieces and green pepper pieces in a serving
bowl. Add the salt and black pepper and mix well. Chill the
mixture for about 1 hour.Just before serving, garnish with
oregano and cilantro leaves. Sprinkle a few lemon drops on top
to give an extra tang of flavor and the dish is ready!!

Serves: 6

Preparation time: 20 minutes

[tubepress mode='tag', tagValue='Zucchini & Green Pepper Salad']

Vegeterian Tips: Keep your favorite salad dressings on hand. I find that I m much more likely to eat my greens or some raw veggies when my favorite salad dressings are in the fridge. A little variety is great too I try to keep at least two kinds, either store bought or homemade on hand at all times. Some of my favorites are homemade goddess dressing, Thai peanut sauce from my local Asian grocer and rasberry vinaigrette. A vegan ranch dressing was helpful as well when I was trying to wean myself off dairy.

Ingredients (use vegan versions):

• Your favorite white rice recipe (plain), fully prepared.
• 1 cup orange juice
• Spinach, a small batch, rinsed and stems removed.
• 3 cloves of garlic, finely chopped
• Fresh ginger, julienned to measure 1/8 cup
• 1/4 teaspoon ground ginger powder.
• 1 brick of tofu (non-silken), rinsed and cubed.
• 2 tbls. olive oil
• Salt and pepper to taste.

Directions:

In a non-stick fry-pan or wok, saute olive oil, tofu and
garlic, keep stirring so as not to burn the garlic. As you
are browning the tofu, add the fresh and powdered ginger,
and the spinach. Depending on the portion, more olive oil
may be necessary. Once lightly browned, pour in the orange
juice, bringing down the heat, and reduce for five minutes.
The idea is for the vegetables to absorb the juice flavor,
so add more if necessary to retain a broth. Pour entire
mixture over the bed of white rice. Enjoy!

Serves: 2

Preparation time: 30 minutes

[tubepress mode='tag', tagValue='Ginger Orange Tofu']