Vegetarian

Briana Tucker

Vegetarian Choice

A vegetarian diet is full of flavor and can benefit human health, the environment, and animal welfare.

Health Benefits

Vegetarians have a lower risk of heart disease, high blood pressure, obesity, and some forms of cancer than meat eaters.

Environmental Benefits

The less people raise animals for food, the less amounts of pollution in the form of animal waste and gas.

Meat and Dairy Substitutes

Firm tofu, tempeh, and seitan are all substitutes of meat. Silken tofu, imitation cheeses, and spreads are all substitutes of dairy products.

Choosing to Become a Vegetarian

A person may choose to become a vegetarian because of the health benefits, nutrients, animal rights, ecological benefits, and costs.

Important Nutrients

  • Zinc- supplied by meat, poultry and fish.
  • Calcium- provided by beans and peas, nuts, dark green vegetables, and fortified soy milk products.
  • Iron- foods high in vitamin C boosts absorption of iron from plants.
  • Vitamin B12 and D- found in meat, eggs, and dairy products but not in plant foods.
  • Protein- plant foods containing protein include soy, quinoa, buckwheat, and amaranth. Protein is also provided by combining plant foods, like rice and beans or wheat and nuts.

Spinach Lasagna

  • 1 tbs extra virgin olive oil
  • 2 (10 ounce) packages frozen chopped spinach
  • 1/2 onion, chopped
  • 1/2 tsp dried oregano
  • 1/2 tsp dried basil
  • 2 cloves garlic, crushed
  • 1 (32 ounce) jar spaghetti sauce
  • 1 1/2 cups water
  • 2 cups non-fat cottage cheese
  • 1 (8 ounce) package part skim mozzarella cheese, shredded
  • 1/4 cup grated Parmesan cheese
  • 1/2 cup chopped fresh parsley
  • 1 tsp salt
  • 1/8 tsp black pepper
  • 1 egg
  • 8 ounces lasagna noodles