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Vegetarian the Healthy Form of Dieting

Updated on July 4, 2013
Vegetarians develope great vegetable recipes.
Vegetarians develope great vegetable recipes.

Vegetarians: Healthy Eating for a Long Life

It has been said that when you are a vegetarian you have a lower risk of cancer and heart disease because of your lower cholesterol levels. Although Vegetarians benefit from their plant based menu, they also must be vigilant to the risk caused by the lack of protein and Vitamin B12. Meat has complete protein and contains the essential vitamins. Without protein and B12, a person can become weak, tire easily and acquire Pernicious anemia, a serious medical illness.

Becoming a “Vegan” is nothing new. The Seventh Day Adventists, have always advocated for a meatless plant based diet and studies report there are many benefits of a vegetarian diet for the human body. However, the tasteless tofu and lentils needed to be refined with experimentation before the general public would venture a try. Over the last four decades, chefs have studied,research, and devised new menu suggestions. Using various combinations of vegetables, fruit and grains, they have been successful in adding taste and flair to the formerly bland food. Food processors aware of the risks caused by lack of protein and Vitamin B12 in the Vegan diets have developed fortified Vitamin B12 foods including: cereal, soy milk, and yeast.

One of the benefits of a Vegan diet is that a person drinks plenty of water. Water helps stop hunger pangs and drinking cold water has been proven to burn 1 calorie per ounce of water. Drinking the recommended 8 glasses of water means a potential weight loss of 62 calories a day.

In conclusion, Strict Vegetarians avoid meat, eggs, milk and all animal foods entirely. They eat vegetables and replace protein foods with soybean, legumes, grains, tofu and nutritional yeast. The protein in legumes and grain can adequately substitute for meat protein as long as they eat foods fortified with vitamin B12. The Vegetarian’s diet of vegetables, fruits and grains lower cholesterol and in addition, reduces saturated fat

Vegetarian Chili

Here is a simple recipe for Vegetarian Chili given to me by one of my vegetarian pals.


2 c. brown or wild rice                 

19 oz. can red kidney beans

1 yellow onion, chopped             

1 red bell pepper, chopped

2 tsp. jalapeno pepper                

1 c. carrots, chopped

1 c. celery, chopped                    

Salt & pepper to taste

Large saucepan                           

Wooden spoon

2 Tbsp. Olive oil

Directions:  Put onion and oil in saucepan cover and simmer for six minutes until onions are golden in color. Add tomatoes, carrots, celery, bell and jalapenos peppers and continue to simmer uncovered for 30 minutes. Stir in kidney beans, seasoning to taste and rice. Cover and simmer for five minutes or until rice is tender. 1 1/2 cup serving has 323 calories.


Vegetable Delight


Received this neat free recipe in the mail years ago with this wonderful vegetable meal focal point and decided to share


1 large cabbage head

5 medium carrots

1 yellow, red, orange & green bell pepper

1 bunch radishes

2 bunches green onions

2 c. broccoli florets

2 c. cauliflower florets

1 bunch chicory

1 box of thin Italian bread sticks

1 sm. head endive

1 pint cherry tomatoes

1 cucumber

1 bunch asparagus spears

5 celery stalks

Bamboo skewers

2 inch. Deep basket

Paring knife for carving


The day before you intend to serve, chop and carve the vegetables in Advance and store in plastic Baggies in the fridge. If you have trouble finding some of the vegetables substitute green olives and yellow squash for color. Cut off one end each radish. Using the pairing knife pointed with the tip toward the radish, make small slices to form a petal. Slice half the way down. Core the peppers and cut them into leaf shaped slices. Make tulips out of the carrot sticks. Making petals like on the radishes. Cut off the onion stalks and place in water. Trim skewers into various lengths. Insert skewer into the bottom of all prepared vegetables. Cut

Cabbage in half and place the bottom in the basket. Insert skewers into the cabbage head. Balance the colors and shapes. Place the shorter skewers on the outside and longer ones on the inside. Serve with herb dip.

Bernice & Helman’s Noodle Kugel

This is an old family recipe passed down 3 generations from my great, great aunt. Hope you like it!


8 oz noodles - egg free 3 Tbsp margarine/butter

2 eggs or substitute 12% cream 1 tsp cinnamon

¼ grated Lemon rind ¼ tsp nutmeg

¾ cup raisins 1 sm. can pineapple - crushed

½ cup sugar 2 Tbsp. Apricot preserves

1/8 tsp salt 1 tsp vanilla

1 tspn Lemon juice Medium size pan

Casserole Bowl


Preheat oven to 350 degrees. Boil noodles until tender, drain and rinse with water. In bowl add margarine, eggs or substitute and remaining ingredients. Mix well and pour into casserole dish lined inside w/butter or margarine. Spread evenly and sprinkle cinnamon and sugar on top Bake for about 45 minutes or until brown. Enjoy


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