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WHAT DO VEGETARIANS EAT ?
The staples of a vegetarian diet are grain, legumes, vegetables, fruit, nuts, and seeds. Protein complementarity is achieved easily through a wide variety of combinations, in particular grains and legumes. Legumes such as lentils, split peas, chick-peas, soy, kidney, black, white, and mung beans can be turned into soups, baked preparation, and veggieburgers, and served with whole grains such as rice, barley, corn, wheat, millet, oats, and others. The nutrition-minded mother can create nut and seed butters from sunflower, sesame, cashew, almond, and other sources for school lunches on whole wheat bread. Sandwich spreads made from soy tofu, avocado, and hummus, for example, also go a long way as dips or as salad dressings. The above-mentioned foods are high, quality proteins which supply a wide range of vitamins and minerals.
We do not need as much protein as we have been led to believe. In fact, too much, as found in a meat-centered diet, creates excessive uric acid, a burden on the system and a breeder of disease.
Many raw vegetables-cabbage, carrots, beets, squash, celery-can be grated or sliced and added to mixed greens with fresh tomatoes, peppers, sprouts, and sunflower seeds. Avocado has been lauded as a complete food. Iron-rich green leafy vegetables, squashes, broccoli, cauliflower, potatoes are among the most nutritious vegetables to be baked or steamed. Fruits in season are nature's vitamin supplements and for some people, the staple of their diet.
