MyPlate: Vegetarian

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5RECIPES ON THE BACK

Healthy Eating Tips• Make half your plate fruits and

vegetables• Eating a wide variety of vegetables and

dairy products will provide protein, calcium and other important nutrients

• Half of all grains should be whole grains• Low fat dairy products are important for

healthy bones and teeth• Choose protein rich soy, dry beans and

peas, legumes, nuts and seeds

Jackie Walters, MBA, RD, Extension Specialist for Nutrition Education Programs; Elizabeth Bronner, Candidate, Masters of Science in Dietetics and Human Nutrition; Hazel Forsythe, PhD, RD, Associate Professor of Dietetics and Human Nutrition; A joint project of University of Kentucky Department of Dietetics and Human Nutrition and Family and Consumer Sciences Extension

1. Fruits include:Apples, bananas, cherries, grapes, juices, mangos, melons, oranges, peaches, pears, pineapple, plums, prunes, raisins

2. Grains include:Wheat (bread, pasta, dry cereal), rice, oatmeal, corn

4. Vegetables include:Beans, broccoli, cabbage, cauliflower, cucumbers, eggplant, mushrooms, onions, peas, peppers, spinach and other greens, tomatoes

3. Proteins include:Tofu, soybeans, dried beans and peas, lentils, legumes, nuts, seeds, sometimes eggs

5. Dairy includes:Milk, yogurt, cheese

VEGETARIAN SLOPPY JOES• 1 tablespoon olive oil• 1 medium onion, diced• 1 green bell pepper, diced• 1 package (12 ounces) frozen vegetarian

meat crumbles• 2 teaspoons chili powder• ½ teaspoon garlic powder• 1½ cups water• ¾ cups ketchup• 1 tablespoon low sodium soy sauce• Salt and pepper to taste

1. In a medium saucepan, saute pepper and onion in oil until onion is translucent.

2. Add frozen vegetarian meat crumbles; heat through.

3. Stir in chili powder and garlic 4. Add water, ketchup, and soy sauce;

stir well.5. Cover and bring mixture to a boil.6. Reduce heat and simmer for about

20 minutes, covered.7. Remove lid and simmer for 5

minutes more, stirring frequently until most of liquid has evaporated.

8. Season with salt and pepper to taste.9. Serve hot on toasted whole wheat

sandwich buns, with onion slices.

Makes 6 servings

BROCCOLI SLAW• 1 package (12 ounces) broccoli slaw or

3 cups shredded broccoli, cabbage and carrots

• 3 to 4 tablespoons finely chopped red onion

• ½ cup sunflower seeds• 1 green or red bell pepper, chopped• 1/2 cup low fat mayonnaise• 2 tablespoons lemon juice• 2 tablespoons apple cider vinegar• 2 tablespoons sugar• Freshly ground pepper and salt, to taste

1. Combine the slaw, red onion, sunflower seeds and bell pepper in a bowl.

2. Whisk together the mayonnaise, lemon juice, vinegar, sugar, and a few grinds of fresh pepper.

3. Pour the dressing over the broccoli mixture and stir to combine.

4. Taste and add salt or pepper, if needed.

5. Allow to sit for 30 minutes (or an hour in the refrigerator) so the flavors will blend.

Makes 6 servings

NUTRIENTS AND THEIR PLANT SOURCESThe following are nutrients which are hard to obtain when meat, dairy foods or eggs are excluded from the diet. Knowing their plant sources may help vegetarians to plan a healthy, complete diet.

• Calcium: Turnip and collard greens, kale, and broccoli. Calcium-enriched foods such as orange juice, soy milk, and tofu.

• Iodine: ¼ teaspoon Iodized salt per day• Iron: Dried beans and peas, lentils,

enriched cereals, dark leafy green vegetables. Iron isn’t easily absorbed from plant sources, so vegetarians need more. Pair iron-rich plant foods with sources of vitamin C to aid absorption.

• Omega-3 fatty acids: Canola oil, soy oil, walnuts, ground flaxseed, soybeans, fortified products

• Protein, Zinc: Soybeans, tofu, meat substitutes, legumes, lentils, dried beans and peas, nuts, seeds, whole grains

• Vitamin B-12: Vitamin-enriched cereals, fortified soy products, vitamin supplements

• Vitamin D: Fortified soy and rice milk, fortified cereals and margarines

Resources:• Messina V, et al. A new food guide for North

American vegetarians. Journal of the American Dietetic Association. 2003; 103:748

• Position of the American Dietetic Association: Vegetarian diets. Journal of the American Dietetic Association. 2009; 109:1266.

Vegetarian Sloppy Joes

Broccoli Slaw

MyPlate Recipes: VEGETARIAN

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