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As I’ve been running a series of articles on vegetarianism I have had one or two people asking if there are any disadvantages to the vegetarian diet. A “bad” vegetarian diet is no more healthy than a complete junk food diet. Chips and cakes 24/7 could technically be called “vegetarian”, but no-one in their right mind would call it “healthy”. Even ignoring such extremes, there are a few risks in switching to a vegetarian diet.

Although meat can contain unhealthy saturated fats, it is such an ideal source of protein that eliminating it is not without problems. If you eliminate meat, you must replace it with protein from another source otherwise you may become malnourished.

For example, meat is a good source of vitamin B12, which is essential for a healthy nervous system, forming red blood cells, reproductive functions and protein formation.

If you’re a vegetarian looking for a non-meat source of B12, click to read this answer on Yahoo. Topping up your B12 supplies by supplementation is sensible, but unless you’re acting under your doctor’s advice, it’s best not to supplement a single B vitamin (e.g. don’t take just B12) but rather to take a B-complex formula  containing B12.

Other nutrients you need to keep an eye on are:

• Zinc, which you can obtain from wholegrains, pulses, seeds and leafy green vegetables.
• Iron – available in the same foods as zinc; also in dried fruit
• Omega-3 fatty acids, normally found in fish, also available from flaxseeds

One danger of not replacing meat with a good protein source (such as eggs and milk) is that you may feel hungry more often and end up snacking frequently on foods that fill you with empty calories just because they are more readily available – for instance in the office vending machine.

If you have recently started on a vegetarian diet and find yourself still hungry and topping up with empty calories, reevaluate your protein choices carefully. Look for ways of adding protein to your diet instead of high fat and high sugar snacks. A good protein drink with added fresh fruit can be a healthy start to your day.

Good alternative protein rich foods include beans, nuts, cheese and eggs. Combine your proteins with whole grains to form complete proteins (those containing all the essential amino acids). Egg is also a complete protein.

None of the above is meant to deter you from following a healthy vegetarian diet

Decreasing meat can improve the health of your heart, plant foods aid in digestion and fiber promotes timely elimination of bodily waste; so a well-planned vegetarian diet can significantly improve your health.

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As I write this in the south of the UK, we are enjoying lovely summer weather, and thoughts turn to barbecues, and what is a barbecue without a burger?

But just because you are a vegetarian doesn’t mean you can’t enjoy a great burger – or even a hearty cheeseburger!

Here’s a great veggie-burger recipe from the vegetarian meal planners I told you about recently.

Try it out and let me know what you think:

Portobello Mushroom Burger – 365 Calories

Ingredients:

1 Portobello mushroom cap
¼ cup balsamic vinegar
1 tsp olive oil
dash teaspoon dried basil
dash teaspoon dried oregano
dash tablespoon minced garlic
1 oz (2 tbsp) sharp cheese or vegan cheese
1 tablespoons bottled teriyaki sauce
1 slices of Ezekiel bread
1 cup of tomato (slices)
Sea salt and pepper to taste

Instructions:

1. Place the mushroom caps, smooth side up, in a shallow dish. In a
small bowl, whisk together vinegar, oil, basil, oregano, garlic,
salt, and pepper.

2. Pour over the mushrooms.

3. Let stand at room temperature for 15 minutes or so, turning twice.

4. Preheat grill for medium-high heat. Brush grate with oil. Place
mushrooms on the grill, reserving marinade for basting.

5. Grill for 5 to 8 minutes on each side, or until tender. Brush
with marinade frequently. Top with cheese during the last 2 minutes
of grilling.

Delicious!

Please post a comment to let me know what you think, or – even better – contribute your own summer vegetarian recipes.

Remember, if you don’t want to, you don’t have to go completely vegetarian, but when we hear so much about “agri-business”, “factory farming”, “E.coli outbreaks”, and “industrial agriculture pollution”, there’s a lot to be said in favor of reducing the meat content of our diet.

More summer vegetarian recipes here!

Why choose a Vegetarian Diet

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If you tell many people that you’re thinking about taking up a vegetarian diet, they’ll look at you as if you’re crazy.  However, there are a lot of good reasons to go vegetarian, from your health, to that of the world around you.

A vegetarian diet will often

• cost less than a meat based one,
• help you feel a lot healthier,
• reduce your ecological footprint,
• help you avoid cruel factory farming practices,
• help you lose weight.

You just have to make sure you’re doing it correctly – a diet based mostly on spaghetti and powdered Parmesan cheese is technically vegetarian, but it’s not particularly good for you.

In fact a bad vegetarian diet is probably more harmful that a good meat-containing diet – especially if it’s just chips, chips and more chips!

However, eating a widely varied vegetarian diet consisting of lots of different types of fruits and vegetables (with or without the addition of dairy products and eggs) can help you have more energy, eat fewer calories, and get a better nutritional balance than the usual American diet.

It doesn’t have to be boring, either.  If you and your family are envisioning lots of heavy, dull meals packed with unseasoned boiled veggies and indistinguishable casseroles, or you think all you can eat on a vegetarian meal plan is salad, think again.  There are lots of vegetarian diet options out there to suit anyone.

Going without meat can be hard if you’re used to thinking of a meal as a central portion of protein with a few side dishes.  You’ll need to rethink the way you plan meals.  However, there are cuisines all over the world producing fantastic vegetarian food that tastes great while being nutritionally excellent.

You just need to learn how to go about it.  Try some Indian, Chinese, Japanese, or vegetarian Mexican meals.  Investigate the farmer’s market to find vegetables and fruits you’ve never tried before, and above all, be willing to be adventurous.

To help your family adjust to your vegetarian diet, the first thing to do is not to push it.  Even if you’re enthusiastic about the possibility of improved health, a greener life, and not paying for animal cruelty, they might not be convinced.  Evangelism isn’t the answer!  Don’t force anyone else to follow your lead, and don’t spend all your time talking about how great a vegetarian diet is.  Instead, learn to make meals that your family will love, and don’t focus on the fact that they’re vegetarian.  Once they realize that vegetarian food can be great, they’ll be a lot less resistant.

There are all kinds of reasons to choose a vegetarian diet, from a tightening budget to tightening your waistline.  Diet books mostly focus on chicken and fish, and don’t offer a wide variety of meat free options.  However, there are more ways to lose weight and save money than choosing factory farmed meat.

Try a vegetarian diet and see what you think, but make sure you’re using a great cookbook.  Making meals you enjoy is the first priority, even if you’d like to go meat free.  A vegetarian diet has a lot to offer, and you owe it to yourself to find out more today.

Click here for a free vegetarian meal planner.