Turning Veggie!

[happyhippy]

Hi folks,
I'm swaying towards being a vegetarian.I have already started switching 2 meals per week to veggie meals.However....when I stop eating meat altogether,is it really that simple following a vegetarian diet by just eating a wide variety of fruit and veg,as well as cereals,bread etc,and dairy?Do you need to replace the lost protein from meat with a particular fruit/veg? Any good sites with veggie recipes?TIA

[Flo]

The NHS site is a very good place to start. First page gives you a good guide as to the different varieties of vegetarian and this page gives quite good dietary advice.

I know some really fun vegan recipe sites if you want that sort of help - I know you are only going veggie but these are where I look. The River Cottage Veg every day book is good and you can usually find lots of vegetarian cook books in the charity shops for ideas.

You are right to do things slowly and move over as you learn. And don't forget that if you leave out eggs there are still lots of cakes you can make. Often shop cakes have animal fats in and jelly is made with gelatine which is an animal product. Oh and watch your alcohol - there are vegetarian ones and not vegetarian ones.

[ina]

But why would you leave out eggs? They are vegetarian - at least they are the most common, lacto-ovo vegetarian, and the easiest way to ensure you get all your vitamins/trace elements etc that you might miss when you stop eating meat and fish. You also have to think about why you want to become vegetarian: I was veggie for more than 30 years. I never was against using animals for food, though - I just thought I was healthier without the stuff, and I didn't really like it much anyway. So wine that might have been not 100% veggie wasn't a problem for me (I think they use gelatine in clearing?! - somebody can no doubt put me right!). I didn't make a fuss about possible traces of animal products in commercial baking, either; it would have made life extremely difficult. I didn't even have a problem with cheese made with "real" rennet. I was fully aware of these issues, but I think most vegetarians aren't. Basically, if you still eat dairy products (and/or eggs), you have to accept that there will be dead animals somewhere along the line. It's impossible to let all those male cattle and old females live out their lives on happy pastures until they die a natural death...

These days, I think it's better (overall - for myself and for the environment) to eat less animal products, but not be 100% vegetarian.

[Flo]

As you say Ina you have to think about why you want to become vegetarian. It's up to everyone to answer that one individually.

Some people want to leave out meat and fish whilst not being too worried about eggs, cheese, butter, milk, alcohol (possibly because they haven't thought through the issues or like you Ina accept them). Some people are the full on vegan end of the spectrum and others aren't. I'm down towards the vegan end and have thought it through which was why I mentioned other things.

happyhippy has just said she's considering going vegetarian so between you and me she has a wide spectrum of the whys and wherefores of her question. At least the NHS site answers her basic questions on nutrition for vegetarians. We've gone off at a tangent but possibly useful ones.

Jamie Oliver has an interesting website with vegetarian recipes or there's Dame Fandango which is fun

[ina]

Perfectly right. As to recipes - in a lot of cases, meat can be replaced by beans and pulses (although they have a much lower protein content, and not quite the same kind of protein). Especially mince is easily replaced by lentils (lentil burgers, chili without the carne etc).

[Flo]

Ah you have to mix and match to get the balance right with regard to protein. It works with a bit of practice. Like using lentils and pearl barley together in a vegetable stew.

[Green Aura]

You can replace with nuts (although they can get quite expensive) or pulses (combined with a grain to make a complete protein as Flo said) e.g. hummus and pitta bread, dal and rice, or even baked beans on toast . Cheese and eggs are great - there are loads of places that will give you lists of cheeses made from vegetarian rennet, if it is of concern).

The only thing I would caution against is using commercial meat replacement products like veggie burgers etc - they're often full of soya, can be high in fats, salt and sugar and contain other fillers and flavourings you probably can't pronounce.

Invest in a pressure cooker too if you haven't already got one - we by dried pulses, cook in bulk then portion to suit us and freeze. Much cheaper than tinned.

There are dinner ideas based on "a grain, a green, a bean" from all over the world - you never need get bored.

[happyhippy]

Thanks Flo for the links,much appreciated and will take a look later when time permits.Thankyou also to other posters for sharing their tips and viewpoints.Over the past year or so,my taste buds have changed.I've kind of lost the taste for meat tbh.I'm starting to detox myself from processed food,not that I ate alot anyway,but I've noticed since I've been through menopause,I have developed a sweet tooth,which I never really had before.I've eaten two choc bars over the last two days,something I hardly ever do,but I noticed yesterday I had a slight headache,probably sugar overload,as I hardly ever get headaches!I guess I've just become more aware of what eating meat actually means (animal welfare,ecologically etc),although having said that,I'm not sure I could totally give up dairy.I dont plan to become vegan,just my main meals really need to be vegetarian as Im so used to having meat with everything,even with salads.So if I did this,just cut out meat and fish,that would make me a veggie right?I dont plan to be vegan.Can I ask you though,when you first give meat and fish up,do you notice any side effects?Are you hungrier?Do you feel more healthy in general?Would you become enemic?(Not sure if thats spelt correctly lol)xx

[bonniethomas06]

Good for you HH, I would happily go veggie tomorrow but my fiancé would never have it. I would say we have meat about twice a week on average, and I only buy the good stuff. How on earth the world thinks there are enough resources to allow everyone to eat meat every day I just don't know.

It is convenient to just grill a chop and have it with some veg though. Instead I wonder if you could make a batch of nut/lentil loaf (don't have a recipe but there must be loads online) and freeze it in slices to grill when you need it? Or a flat mushroom with chopped nuts and stilton under the grill with salad? Or pre-made falafel froze to be ready?

Gosh I am getting hungry just thinking about it, which is not good because I am on the Cambridge diet at the moment, so basically existing on dust until my final wedding dress fitting!

[Flo]

I don't plan to become vegan,just my main meals really need to be vegetarian as I'm so used to having meat with everything,even with salads. So if I did this,just cut out meat and fish,that would make me a veggie right?

If you are keeping eggs, cheese and milk that makes you a lacto vegetarian (a sort of half way house).

Can I ask you though,when you first give meat and fish up,do you notice any side effects?

You may find it makes you a bit "windy" till the body adjusts but other than that no.

Are you hungrier? Do you feel more healthy in general?

No to both

Would you become anemic?

Not if you get your meals together right!

Great sources of iron include
Beans, lentils, and legumes (peas!)
Dark leafy green vegetables
Dried fruit (dates, prunes, raisins)
Artichokes
Potatoes
Oats

Nutrients that improve iron absorption include Vitamin C and organic acids (found in fruits and vegetables, citrus, and vinegar) - glass of orange juice with your fortified breakfast cereal for instance; Vitamin A and Carrotenoids (found in brightly colored fruits and vegetables - long live raspberries, strawberries, blueberries, carrots)

Some people say that foods that reduce iron absorption include Dairy Products (milk, cream, yogurt, cheese, etc), Eggs, Tea, coffee and cocoa (when consumed with the iron-containing meal) - can't say as I don't do dairy, eggs now and normal tea/coffee affect my arthritis. As a child on a meat producing farm we had milk for breakfast with cereal and eggs mainly went into cakes. Cheese was a rare treat. Coffee didn't happen and tea was for mother or a special treat. So can't say have any experience of that.

An iron packed meal could be the following salad! Spinach with raisins, tomatoes, mandarin oranges, chickpeas (protein), shredded carrot, and a vinaigrette dressing.

Agree with Green Aura - don't use meat substitutes but on the grounds that they mainly taste disgusting!

[Brewtrog]

So wine that might have been not 100% veggie wasn't a problem for me (I think they use gelatine in clearing?! - somebody can no doubt put me right!)

Isinglass, chitosan and gelatine are all animal products in homebrew finings, apparently casein and albumin are both also used as well.
I know the vegan society have a cracking nut loaf recipe, but I'll hold my hand up as a meat eater so can't give anything else useful

[ina]

So wine that might have been not 100% veggie wasn't a problem for me (I think they use gelatine in clearing?! - somebody can no doubt put me right!)

Isinglass, chitosan and gelatine are all animal products in homebrew finings, apparently casein and albumin are both also used as well.
I know the vegan society have a cracking nut loaf recipe, but I'll hold my hand up as a meat eater so can't give anything else useful

Thank you!

As to danger of becoming anaemic:
When I first started my apprenticeship on a farm, the family was horrified to hear I was vegetarian... No way would I be able to work hard enough etc etc without a decent portion of red meat every day - I would just fade away and become weak and pale! Well, I proved them wrong. And I was always rather a large person (i.e. overweight), with or without meat, with or without lots of physical labour.

[Green Aura]

My daughter who has been vegan half her life went to the Dr and ended up having blood tests - the usual full blood count and electrolytes. When she went back for a follow up the Dr commented that her results were the most normal results of any he could recall, slap bang in the middle of every one.

I can't remember why she'd had to visit him but came back very pleased because he'd been trying to convince her (prior to taking bloods) that her diet was probably a big factor in it.

She doesn't take supplements and sometimes her diet is much better than at other times (but that's probably true of most people) but she tries to have as many, varied veg and eats loads of pulses. She's cut back on soya (just soya milk and the occasional tempeh these days). She's not a small lass either, ina!

[ina]

I've a longstanding mistrust of health professionals who tell me "you have to eat this - do that etc"...

As to recipes for meat replacements in meals: These days, I don't bother much with nut loaves/bean burgers or such like. Much easier, healthier, more time and energy efficient and often better tasting to just eat a handful of nuts with your salad! Or mix your pulses with the salad rather than into a separate dish. Just had chickpea salad for a few days.

[becks77]

At the end of the day you have to find a food system that suits you, both in tastes and manageability
Theres loads of info on the Vegetarian society website and the vegan society websites. My word of caution might be watch out for carb overload especially if you eat out they tend to throw pasta at you and pizza unless you find specialist or very good cafe/restaurant. Also when balancing your proteins as vegetarian there are plenty of options inc, soya based meat substitutes and pulses and legumes the trick is to balance proteins to achieve whole proteins https://www.google.co.uk/imgres?imgurl= ... oQ9QEINzAA

Wine can be an issue although, make your own or buy vegan wine or more easily stick to cider

I hope you enjoy your vegetarian journey xx