Going veggie, staying healthy

There are many reasons people choose a vegetarian or vegan lifestyle, but there are a couple of steps to consider before takeing the plunge.

Whether your decision is based on animal rights, religion or health issues like heart disease, choosing to be vegetarian can be a positive step in the direction towards better health, said Noelle Martin, registered dietician and founder and president of RD Services in London.

However, when someone hasn't taken the time to become educated in what changes such a lifestyle choice requires, it can have an adverse affect on one's health, she explained.

Sure, you may be avoiding some unhealthy foods — but is subsisting on French Fries and the occasional salad that healthy? Definitely not.

One of the main areas to look at before you go veggie is the type of vegetarian you want to be. Lacto-ovo vegetarians choose not to eat meat but will still consume eggs and dairy products. Pescatarians will not eat meat but will still eat fish. There's also vegan, a diet that involves no animal products at all, meaning no meat or dairy, including eggs. There are various other categories, so learning about what each means in terms of what you can and cannot eat will help you make an informed decision on what's comfortable for your eating habits.

While a vegan lifestyle features replacements for some foods lost in an average North American diet, vegans do miss out on protein. It's important for those considering the switch to no meat to look at what they will replace the meat with because the body needs iron and vitamin B12 — B12 only being available in animal products.

Vegetarians may consider being lacto-ovo to get some of the vitamin, or a one-a-day supplement can help, but cannot be used as a replacement for actual food, said Martin. It just helps cover the bases.

As for protein replacements, soy counts as a complete protein. Other beans are missing some necessary amino acids. Martin suggested combining different options to get you the nutrients you need. For example, if you have oatmeal in the morning, consider stirring in almond butter. For salads, toss in some walnuts, vegan cheese and add some slices of whole grain toast on the side. "You're building … pulling from different food groups," she explained.

Going vegetarian or vegan is not an excuse to avoid eating. While it can be healthy, if someone is choosing this diet to lose weight, they often don't succeed at proper nutrition. "You need to be educated. It doesn't mean you just don't eat protein," said Martin. People who don't do their research can sometimes end up eating more calories to make up for having no protein and don't lose weight anyway, she said.

Another area of caution is the amount of soy consumed. Soy in moderation is fine, such as a bit on your cereal. But having it on your cereal, then eating a veggie burger for lunch and having soy in your lasagna for dinner may not be the best thing. According to studies, soy contains compounds that can mimic estrogen. People with a family history of estrogen-based cancers should monitor their consumption.

Just like any diet, there are details to be wary of, but by researching and figuring out what works best for your lifestyle, going veggie can be a rewarding experience. It just takes some preparation.

"Ease into it. The biggest thing is to prepare meals ... learn ways to cook tofu. A slow introduction can work better," said Martin. "Make sure (you) include good quality protein and not just ... veggies and bread."

Spaghetti & Tofu Meatballs
This dish can be vegan by omitting the cheese and making sure the breadcrumbs contain no animal products.

This recipe makes 6 servings

Preparation:
Drain tofu. In food processor, puree tofu with parsley until crumbly. Add breadcrumbs, tahini, soy sauce, mustard, pepper and garlic; pulse to combine. Scrape into bowl; roll by 1 tbsp (15 mL) into balls. (Make-ahead: Cover and refrigerate in single layer on waxed paper-lined baking sheet for up to 24 hours.)

In large nonstick skillet, heat half of the oil over medium heat. In batches and adding remaining oil as needed, fry balls, stirring often, until golden, about 8 minutes. Transfer to rimmed baking sheet.

In large saucepan, heat spaghetti sauce until steaming. Add tofu balls; simmer until heated through, 5 minutes.

Meanwhile, in large pot of boiling salted water, cook spaghetti until tender but firm, 8 to 10 minutes. Drain and pour onto platter; spoon sauce over top. Sprinkle with Parmesan cheese (if using).
(from canadianliving.com)

Candy Cane Brownie Bars
Begin by preparing the brownie base. Lightly oil (or spray with a light mist of oil) a 9x13-inch baking pan and set aside. In a double boiler or in the microwave, melt the chocolate chips, and set aside to cool. In a large bowl, whisk together sugar, Spectrum Spread, soy milk, vanilla, and peppermint extract until light and fluffy. Sift the flour, baking powder, and salt into the wet ingredients, and whisk until well combined. Add the melted chocolate chips and whisk until just blended. Transfer the batter to the prepared pan. Bake at 325 degrees for 15-20 minutes or until an inserted toothpick comes out clean.

Allow the brownie base to cool completely. While it is cooling, prepare the frosting. In a medium bowl, whisk together the vegan cream cheese, Spectrum Spread, and peppermint extract until light and fluffy. Add the Veganized Powdered Sugar and beat until smooth and creamy. Add the chopped candy canes and whisk until just blended. Spread the frosting evenly over the cooled brownie base and place in the refrigerator to chill for 30 minutes. Cut with a very sharp warm knife into 48 bars. Best when served with 1-2 days of preparing. Store in an airtight container with waxed paper between the layers.

Yield: One 9x13-inch pan or 48 bars
(from www.veganchef.com)

Brownie Base:
1/3 cup vegan chocolate chips
3/4 cup Veganized Powdered Sugar
2/3 cup Spectrum Spread non-hydrogenated margarine
1 tbsp soy milk, rice milk, or other non-dairy milk
1 tsp vanilla
1/8 tsp peppermint extract
1 1/2 cups unbleached flour
1/2 tsp baking powder
1 /4 tsp salt

Candy Cane Frosting:
1/3 cup vegan cream cheese
1/4 cup Spectrum Spread non-hydrogenated margarine
1/8 tsp peppermint extract
3 1/2 cups Veganized Powdered Sugar
1/4 cup chopped peppermint candy canes