Ten Tips For New Vegetarians

When I first went Vegetarian, I had no one to help me. It took a lot of homework and a few failures before I finally went veggie for good! Since this is a new blog, I figured I'd just give a few tips that I wished I had gotten from someone while I was starting out. Enjoy!

1.) Make a grocery list/ pre-plan your meals.
I'm not talking about every single meal, and I'm not saying you'll need to spend two hours planning everything you will eat. But, since you are no longer eating meat, you'll need a list of foods you think you'll eat for the week, and make a grocery list based on it. If you aren't sure what to eat, check out my first post (at the bottom of the page) where I have a long list of vegetarian meal options. I suggest you make a list of veggie foods you already like (or just copy and print the list from my first post) and keep it on the fridge. Pick out a few things from the list each week, and buy the supplies needed to make them.

2.) Have Veggie-friendly Snacks!
I can't tell you how many times I've come close to eating meat (as a new veggie) when I came home from school starving and searching for anything I could possibly eat. Keep some of your favorite snacks in you're purse, car, locker, backpack, and home so that when hunger strikes, you're ready. These snacks can include fruits, crackers, granola bars or cereal bars, veggies, pretzels, or your favorite cereals.

3.) Know you're favorite restaurants.
Google works wonders for this! Google vegetarian options at your favorite restaurants, so that when you go out, you know exactly what you'll want to order. If it helps to, keep a printed list of options in your purse or wallet. Worst comes the worst, you can always ask your server about vegetarian options.

4.) Know your sources.
As a new vegetarian, a lot of people will be asking "Where do you get protein?" And you know you can get it from eggs, dairy, (if you eat them) as well as tofu, (if you can eat it) beans, legumes, and nuts, as well as a few other sources. But what about things like B-vitamins, iron, and fats (yes, it is healthy to get SOME fats.) Know foods like dark leafy greens are rich in iron, and the most fortified cereals (check the nutrition label!) are enriched with B-vitamins. Also know you can get fats from nuts and nut-butters, dairy, and fruits like avocados.

5.) 'Play' with your food!
This one may seem strange, but playing with you food is the best way to find new flavor combinations. I'm not talking about playing with your food like you did when you were a child, but more or less have fun cooking. Once you have fun cooking, and start enjoying it, you can start trying new foods and dishes in a positive sense of mind and will be more likely to be open to the new food.

6.) Know why and stick with it!
WHY are you a vegetarian now? For ethical reasons? For your health? For the Environment? Know why, and know the facts. This way, when your friends or family ask you why, you can answer calmly, coolly, and be very collected about the situation, and you can answer their questions. Know your reasons and know them well.

7.) Find vegetarian versions of your favorite foods.
Write out a list of your favorite foods, and go online and search for a vegetarian version. For example, my favorite food was (and still is) burritos. I searched vegetarian burrito recipes, and picked one that had a lot good reviews off of allrecipies.com. By having a veggie friendly version of just 5, maybe 10 of your favorite dishes, you will have a familiar dish that you love- without the guilt!

8.) DON'T BE OBNOXIOUS! 
It's ok to be excited about your new diet, but please, please, please, do not try to shove it down anyone's throat. Be a polite vegetarian. If you wouldn't like someone saying something to you, don't say anything to them. People are less likely to try something that is shoved in there face while they aren't ready for it. My philosophy is this: "I don't eat animals. You do. No biggie." Just because your friend eats meat, doesn't make you any better than them. Vegetarianism is a diet, and it is very rude to point out flaws in another persons diet. (would you walk up to some random man and tell him to put down his lunch because you have a problem with what he is eating? Of course not!) By being open to questions, answering calmly, and being level headed and not consistently mentioning your diet, people who know you will come to you for help should they decide to try it.

9.) It's ok to share!
In tip 8, don't think you can never mention your choice and keep it secret. Let people know if you get on the topic, just don't rub it in their face. When you tell people, they will usually ask a lot of questions, so be ready, and keep in mind that they are simply curious and have patients with them. When you go to events with friends or family, volunteer to bring veggie friendly options like a nice potato salad, pasta salad, corn salsa, hummus, veggie kabobs for the grill, stuffed mushrooms or something fresh and new. Salads are great, but these events are a good way to surprise your friends and family, and show them that you do eat more than lettuce- and ensures you will have something to eat! (a side tip: When I go to an event with family and friends, I ask what other people are bringing. If there isn't going to be a lot of vegetarian options, I'll bring more than one thing so that I have something to eat.)

10.) Be Ready!
Vegetarianism can be hard at first, but if you stick with it, it gets easier and easier, until it becomes the norm! Choosing to go Veggie will open you up to a lot of new dishes, foods, as well as improve your health, save animal lives, and help the environment.

About soy: The Joys of soy, and When soy annoys

Soy and vegetarians go together like PB&J, like peas and carrots, or even fish and water... right? In some cases yes, and in others, no. Soy is a nutrient dense food, without being too calorie dense. Ounce for ounce, and calorie for calorie, soy beans are top sources of protein, fiber, unsaturated fat, folic acid, b-vitamins, iron, calcium, zinc and potassium, and the best part- it's cholesterol free! Soy has intestine friendly carbs, reduces cholesterol, and in its natural state it is low in sodium. Even though the soybean is super tiny, there is no other food that packs such a nutritional punch.

Soy products, like veggie burgers, mock chicken and so on are very convenient, and are great for treats. Tofu is iconic for vegans and vegetarians, they seem to just go together- like Tweety bird and Sylvester from Loony-toons. Soy products can also make the transition easier for new Veggies, becoming their 'main' source of protein. For new Veggies I recommend Morning-Star veggie 'beef' crumbles, the Chick'n' patties, Chicken'n' strips, their veggie dogs and their veggie corn dogs as well. For most people, these products are amazing and a great convenient food. But what happens when soy annoys?

Some people have Soy allergies (See a doctor for a blood test if you suspect you are allergic to soy,) or Soy sensitivities (not a true allergy, but a lot of side effects. Think of a bad food intolerance.) My first attempt at becoming a Veggie was a disaster. (third times the charm! If you try and fail, don't get discouraged, try again!) I bought morning-star products, and was eating them along with lots of fruits and veggies, thinking I would be losings weight, and getting healthy. Instead, I broke out severely, had stomach pains, swelling and tenderness in my breasts (talk about embarrassing!) bloating, mood swings, and I felt consistently 'foggy.' Other symptoms of soy sensitivities include gas (that's awkward!) an altered menstrual cycle, and oddly enough, joint pain. But there is good news for people who have a soy allergy or soy sensitivity, it is possible to be a Veggie without soy- And I'm proof! In my first post on this blog, I posted a huge list of meal ideas that don't use soy. You can also google "soy free vegetarian meals" and get some links and ideas.

Meatless Mondays: Why Eat Veggie?

There seems to be a veggie revolution going on. More and more people are learning about the meat industry, and are choosing to go veggie for either the environment, their health, or for ethical reasons. {check out www.peta.com for more info on how meat effects the ecosystem, and you're health} HANG ON! Before you leave, not wanting to be lectured for what you eat, let me say this: I have nothing against anyone who eats meat.  I simply want people to educate themselves about what they put into their bodies, and where their food comes from. For example, did you know that: the grain it takes to feed a cow for one day could feed 16 people for a day instead? That eggs are essentially a chicken's period? Or that it takes 2,400 gallons of water to produce one pound of meat-enough for a person to show for about 6 months. Educate yourself!!!!!!

Want to know what REALLY happens in the Meat industry? go to www.meat.org
Warning! this video is heartbreaking and very graphic. 

Don't want to go veggie full time? Or do you want to ease into it? Try starting with Meatless Mondays! By not eating meat just one day a week, you can save animal lives, improve you're health, and cut down you're carbon footprint. The idea of Meatless Mondays is to not eat meat for one day. It doesn't have to be Monday, obviously, it can be whatever day you choose. You may think this will restrict you're diet, but you can make a veggie version of nearly anything. I hope you try this out! It's really easy and does a lot of good.

Don't know what to eat on Meatless Mondays? Or are you a new veggie? Here are some ideas to get you started:

Grilled cheese: (experiment with different cheeses and try adding oregano.)

Healthy nachos: (whole grain chips, canned beans, cheese, avocado, salsa, onion, etc.)

Mac & Cheese with veggies: (frozen peas and carrots/ broccoli and cauliflower are best.)

Tomato or Veggie soup: (get low sodium of using canned, or make some and freeze it.)

Tacos: (refried beans and rice instead of meat. Also add garlic and parsley!)

Egg Omelet: (with cheese and spinach, or whatever else you can stuff it with.)

Dippy eggs: (with toast!)

3-minute eggs: (boiled for 3 minutes and cracked over toast with salt and pepper.)

Deviled eggs: (use mayo, mustard, celery, salt, pepper and old bay seasoning.)

Egg salad: (hard boiled eggs, mayo and seasoning. Only use half the yolks.)

French toast with fruit or syrup: (try with banana and melted PB.)

Waffles: (with fruit or syrup.)

Tomato sandwich: (tomatoes, dried basil, salt and pepper, or add mozzarella and grill.)

Quesadilla: (two tortillas filled with cheese and veggies. Grill in a Pam sprayed pan.)

Egg and Peas: (sauté peas and onions until hot, serve with one dippy egg.)

Pasta Salad: (whole grain noodles, cucumber, tomato, onion, and Italian dressing.)

Anything salad: (add anything you have. Add boiled eggs to add protein.)

Stuffed peppers/ tomatoes: (stuff with rice, beans, tomato sauce, seasonings and onions)

Veggie Lasagna: (make as usual, but substitute hamburger for spinach.)

Veggie Pie: (make it like Shepard’s pie but substitute meat for peas, carrots and onions.)

Corn Fritters: (A can of creamed corn with flour and fried until brown.)

Krab Cakes: (2 c. shredded Zucchini, 1 c. breadcrumbs, 1 egg, 1½ t. old bay, 1 T. mayo.)

Garlic Bread: (serve it hot with salad or pasta.)

Pizza: (make your own/ buy it frozen. Top with lots of veggies.)

Spaghetti: (add lots of garlic and basil, and a hint of sugar to make perfect tomato sauce.)

Veggie Alfredo: (Best with whole grain pasta, julienne carrots and broccoli.)

Hash browns: (grate potatoes or cube them.)

Buttered pasta: (really good with some garlic too.)

Plain pasta: (quick, easy, and hot.)

Grilled PB& Banana: (Made like a grilled cheese.)

Pancakes for dinner: (any kind of pre-mixed or make from scratch.)

Peas and Pasta: (Sauté cooked pasta with peas, garlic, and a little Alfredo sauce.)

Cereal and milk: (adding fruit works too. Add hot milk for hot cereal.)

Green bean casserole: (4 cans green beans, 1 can mushroom soup, milk, and onions.)   

Stuffed shells: (large shells stuffed with spinach and cheese baked in tomato sauce.)

Potato salad: (It’s best with Old Bay seasoning or warm on bread.)

Potato cakes: (mashed potatoes mixed with bread crumbs and eggs cook in a pan.)

Stuffed potatoes: (bake a potato, hallow and stuff it with potato, sour cream, cheese, etc.)

Grilled/roasted veggies: (on skewers or in the oven.)

Roasted Potatoes and Onions: (tossed with olive oil, salt, pepper, garlic and parsley.)

Corn on the cob: (Boil until hot and drown in old bay seasoning.)

Muffins: (pre-made makes it a lot easier.)

Fried veggies: (battered veggies fried and hot for special occasions.)

Fried apples: (canned or cooked in a skillet with butter, brown sugar, and cinnamon.)

Cream of Wheat: (hot with sugar and fruit. Do not make with water!)

Bread and cream of mushroom soup: (use the soup for dipping. Great for cold days.)  

Canned veggie chili: (hot or mild, it’s great with crusty bread.)

Veggie stir-fry: (best with extra broccoli and carrots, and less noodles.)

Quick fix pasta: (any of the frozen steamer veggie bags that have a sauce them. Mix with pasta.)

Chickpea Salad: (made like tuna salad but with chickpeas instead.)

Corn salsa and chips: (1 can corn, 1 can black beans, tomatoes, cucumber, and salt.)

Sprout sandwich: (thin toasted bread, fresh sprouts, tomatoes, and mashed black beans.)

Home made veggie burgers: (refried beans, rice, diced onion, an egg, and bread crumbs.)

Southern cornbread mush: (mashed up corn bread topped with hot milk, honey, and cinnamon.)

Pizza: (topped with veggies! Best veggies are onions, black olives, and spinach.)

Veggie Stew: (with big chunks of carrots, potatoes, veggie broth, onions, and other veggies.)

Bean soup: (veggie broth, black eyed peas, corn, carrots, rice, peas, onions, and stewed tomatoes.)

New Spring rolls: (with shredded carrots, cucumber, and whatever else you have and want.)

Ramen: (the oriental delight flavor! Add shaved carrots, black beans, and other veggies.)

Pot pies: (used veggie broth and flour for gravy and tons of veggies. Use a flaky crust.)

Toast and gravy: (or use bread. Make milk gravy and top with a poached egg.)

Chocolate and fruit panini: (chop chocolate to help melting, add fruit and press in sprayed pan.)

ATS: (sliced avocado, tomatoes, and sprouts, on toast, with a bit of mayo or other dressing.)