N ATIONAL VEGETARIANWeek kicks off nextweek, and it’s time toexperience the best of

what Mother Nature has to offer

- minus the meat.Going veggie for a week is easy,

healthy, tasty and it's good for theplanet too.

Created by the Vegetarian Society

in 1992, National Vegetarian Weekis a chance to show the world whatbeing meat-free is all about.

The theme for this year’s NationalVegetarian Week –sponsored by

premium snack company NothingBut – is sharing, and the Society isencouraging everyone to share theirfavourite veggie dishes withfriends, family, work colleagues,community groups and the big wideworld.

Lynne Elliot, chief executive ofthe Vegetarian Society, said:“Sharing food brings peopletogether, feasts and meals markspecial occasions while festivalsoffer a variety of tastes to try.”

She continued: “National VegetarianWeek is all about delicious veggie foodand sharing - getting people to cometogether to cook and share.

“Whether you decide to makeveggie dishes for a communitygroup, work colleagues or friends -sharing food can make a moment.”

Elliot added: “There’s no betterway to celebrate veggie food anddiscover how you can be kinder toanimals, the planet and yourself.”

There are plenty of reasons tojoin in National Vegetarian Week2015, and the Vegetarian Societyhas lots of great recipe ideas to geteveryone sharing – from lemon andlime dal, pasta salad, quick kidneybean burgers and Thai mushroomsoup with wontons to artichoke andasparagus paella, gumbo stew, andchocolatey chilli, pizza.

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� An 8oz (227g) chickenbreast might look small but ittakes over 542 litres of water toproduce. That could fill up abathtub 6.5 times.

� Many Mangrove Forests -also known as 'the rainforestsof the sea' - have beendestroyed to feed our appetitefor prawns.

� Dolphins love to swimwith yellow fin tuna but up to3,000 of them die each year asthey are caught up in the maincatch. Turtles can also be killedin some of the mainstreamtuna-fishing techniques.

� The nation's favouritecatch has seen a 70 per centdrop over the last 30 years,with predictions that in 15years there'll be no cod left tobe battered.

� A study claims that peoplewho eat tofu and other plant-based foods have a better sexlife than meat-eaters. It claimsthat certain plants influencehormone levels and sexualactivity.

� Every extra 7oz (200g) offruit and veg you eat canreduce your risk of heart dis-ease by 6 per cent.

� Several studies show thata plant-based diet increases thebody’s metabolism, causing thebody to burn calories up to 16per cent faster than the bodywould on a meat-based diet forat least the first 3 hours aftermeals.

� Vegetarianism has roots inancient India. In fact, there aremore vegetarians in India thanin any other country in theworld.

� Celebrities who follow avegetarian or vegan dietinclude boxers David Haye andMike Tyson, Angela Simmons,singers Prince, Erykah Baduand Brandy and actressesThandie Newton and AngelaBassett.

� Besides the moral reasonsand health benefits, many peo-ple choose the vegetarian routefor religious reasons. Some ofthe denominations that activelyadvocate vegetarianism includethe Rastafarian movements andthe Hare Krishna.

Try ditching the meatthis National VegetarianWeek (May 18-24)

VEGGIEFACT FILE

COULD YOU GOVEGGIE? FORA WEEK?

By Dr Tony Vendryes

For decades I have useda plant-based diet as apowerful tool to pro-mote good health. A

good vegetarian-eating pat-tern is based on a wide vari-

ety of plant foods that aresatisfying, delicious andhealthy.

Vegetarians avoid meat, fishand poultry. Those who includedairy products and eggs intheir diets are called lacto-ovovegetarians. Vegans are pure

vegetarians who eat no meat,fish, poultry, eggs or dairyproducts. Vegetarian diets sig-nificantly reduce the risk of abroad range of health con-cerns.

HEART DISEASE

Heart disease, the number-one killer, is less common invegetarians, who also havemuch lower cholesterol levelsthan meat eaters. Vegetarianmeals are typically low in sat-urated fat and usually containlittle or no cholesterol, since

cholesterol is found only inanimal products. A vegan,therefore, consumes an entirelycholesterol-free diet.

The type of protein in a veg-etarian diet may be anotherimportant advantage. Manystudies show replacing animalprotein with plant protein low-ers blood-cholesterol levels,even if the amount of fat in thediet stays the same. Thosestudies demonstrate a low-fat,vegetarian diet has a clearheart-healthy advantage overother diets.

BLOOD PRESSURE1920s research shows vege-

tarians have lower blood pres-sure than non-vegetarians. Infact, studies show adding meatto a vegetarian diet rapidlyresults in significantly raisedblood-pressure levels.Individuals with high bloodpressure, who change to a veg-etarian diet, may able to reduceor eliminate their need formedication.

DIABETESRecent studies show a diet

high in plant protein (soy is agreat source) and complex car-bohydrates, (vegetables) but lowin fat, starch and sugar,is the bestdietary pre-scription forcontrollingd i a b e t e s .Many type-2d i a b e t i c shave usedthis approach toavoid any need for diabeticmedication, and instead use foodas their medicine. Even insulin-dependent diabetics can signifi-cantly reduce their insulin needswith this kind of plant-baseddiet.

CANCERA vegetarian diet helps pre-

vent cancer. Researchers fromthe University of California atBerkley found persons with lowfruit and vegetable intakeexperience about twice the riskof cancer compared with thosewith high intake. Studies ofvegetarians show death ratesfrom cancer are up to 50 percent less than those of the gen-eral population.

Breast and prostate cancerrates are dramatically lower incountries where diets are typi-cally plant-based, but whenpeople from those countriesadopt a Western, meat-baseddiet, their rates of these cancerssoar. Vegetarians also havemuch less colon cancer thanmeat eaters and meat consump-tion is more closely associatedwith colon cancer than anyother dietary factor.

A vegetarian diet helps pro-tect against cancer in severalways. First, they are lower in fatand higher in fibre than meat-based diets. Vegetarians usuallyconsume more antioxidants, like

vitamin C and beta-carotene.These natural substancesstrengthen the body's cancer-fighting system - the immunesystem. Plants also carry manycompounds called phyto-nutri-ents that have anti-cancer prop-erties. Examples of these are thepolyphenols in green tea, theisoflavones in soy and thelycopene in tomatoes. Manyother anti-cancer aspects of avegetarian diet are yet to befully understood.

OSTEOPOROSISPREVENTION

Vegetarians may also lowertheir risk for osteoporosis as ahigh animal-protein intakeencourages calcium loss fromthe bones. Replacing animalprotein with plant foods reducescalcium loss. People who live incountries where the diet isplant-based have little osteo-porosis, even when their cal-cium intake is low. In addition,vegetarians are less likely toform either kidney stones orgallstones.

SPECIALCONSIDERATIONS

Being vegetarian does notautomatically mean your nutri-

tion is healthy and balanced.However, a balanced

vegetarian dietis not at all

difficult toa c h i e v e .

Possible pit-falls for the veg-

etarian includes -not enough protein.

Grains, beans and many veg-etables are good sources of pro-tein. Protein powders from soy,rice and hemp are extremelyuseful in making proteinshakes. I strongly recommendvegetarians add protein shakesto their diet.

Not enough vitamins. Green,leafy vegetables, beans, lentils,nuts and fruits are excellentsources of vitamins and miner-als and this can be boosted bysupplementing with vitaminand mineral tablets.

Vitamin B12 deficiency isnot uncommon and strict veg-etarians should be particularlysure to include a good sourceof this vitamin in their diet.Vitamin B12 for the vegetarianis found in many fortifiedfoods and commercial break-fast cereals, fermented soyproducts and nutritional yeast.

With the deficiencies in ourmodern diet, the AmericanMedical Association now rec-ommends that everyone (includ-ing vegetarians) take daily sup-plements for optimal nutrition.

� Dr Tony Vendryes isauthor of the book ‘An Ounceof Prevention: Especially forWomen’ and he is also aninternational spokespersonand advocate for a holisticapproach to health.

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HOW VEGETARIAN DIET CAN BENEFIT YOUR HEALTH

By Sharon Platt-McDonald

THE CARIBBEAN diet boasts an abun-dant supply of fruits and vegetablesrich in therapeutic benefits. The vibrantcolours, intoxicating smells and lus-

cious flavours that tantalise our senses are notonly captivating but also health enhancing.

In view of ongoing research that point to avegetarian diet high in fruit and vegetableshelping to combat a range of chronic diseases,our food choices are crucial.

We look at four plant-based foods from theislands which are both enjoyable and are wisechoices for wellbeing.

AVOCADORich in Omega 3 fats (good for brain and

heart health) avocado is also highin a plant nutrient calledbeta-sitosterol which is aphytosterol. In the bodyphytosterols works tolower the dietary absorp-tion of cholesterolthereby helping todecrease cholesterolproduction in theliver. *1

TTiipp - avocado canbe used in a savourysandwich as aspread and as a sub-stitute for butter.Adding a little lemonjuice helps to preservethe colour.

MANGOOne portion of

mango can provideup to 25% of ourdaily beta-carotene (vitaminA) requirement.Mangoes alsocontain lutein.Providing protec-tion againstoxidative stress

(which advances aging)Lutein is especially beneficial to eye health andis associated with reduced risks of cataracts. *2

TTiipp - Sprinkling sunflower seeds on mangoeshelp slow the release of fruit sugars

PAPAYAProviding rich sources of antioxidants

including carotene, vitamin C and plantnutrients called flavonoids, Papaya hasexcellent health benefits. It also containsPapin, an enzyme which assist proteindigestion. Another of its nutrient is Lycopenewhich has protective effects against the risk

of developing prostatecancer. *3

One serving ofpapaya (140g) offersmore than 1.5 of thedaily recommended

amount of vitamin C.TTiipp – Chop and add to

yoghurt along with somechopped apricots and sun-

flower seeds which help

slow the release of fruit sugars .

SWEET POTATOESProviding a rich source ofbeta-carotene (provitaminA), a powerful antioxi-dant, sweet potatoes alsohave a predominant pro-tein that is a protease

inhibitor which may havecancer-fighting properties. *4

Also a good source of carbohydrates, fiber,micronutrients, vitamins A and C andriboflavin, sweet potatoes can help to balance

blood sugar by assisting in the way your bodymetabolises insulin.

TTiipp – Slice sweet potatoes into wedges, addolive oil and sprinkle with herbs like rosemaryor spices like cinnamon and roast until tenderand golden.

Let your breakfasts, lunch and dinners becomea celebration of colours, taste and smells fromnature’s pharmacy. Here’s to good health!

Reference* 1 Duester, K. (2001_ Avocado Fruit is a

Rich Source of Beta-Sitosterol, Journal of theAmerican Dietetic Association, 101(4): 404-405

* 2 Rhone, M et al. (2008) Phytochemicalsand age-related eye diseases, Nutrition, Aug;66(8):465-72.

* 3 Barber, N. et al. (2002) Lycopene andprostate cancer, Prostate Cancer and ProstaticDiseases, 5:6-12

* 4 http://www.livestrong.com/article/476373-are-sweet-potatoes-an-anti-cancer-food/

� Sharon Platt-McDonald is Director forHealth, Disability Awareness and Women’sMinistries for the Seventh-day Adventistchurches in the UK and Ireland.

VEGETARIAN MEN are ‘lessmanly’ than meat-eatingmales, a recent study in theUS has revealed.

According to researchpublished in the Journal ofConsumer Research, menwho prefer to nibble a greensalad at lunch and tuck intotofu rather than a steak areconsidered to be less machothan their meat-eating ‘beef-cake’ counterparts.

The study investigated thelink between the words ‘veg-etarian’, ‘meat’ and ‘mas-culinity’ by examining peo-ple’s word associations withcertain foods.

Researchers asked partici-pants to rate the masculinityof foods like meat, dairyproducts and vegetables.

They discovered that themajority of people classedmeat (in particular ‘musclemeat’ like steak) as ‘manly’and used masculine words

when associating the food tometaphors.

The study also delved intohow people pronounce meat-related words and investi-gated how ‘manly’ the wordssounded. They discoveredthat ‘meat’ in 23 languages isspoken with a more mascu-line pronoun than the word‘vegetable’.

“To the strong, traditional,macho, bicep-flexing, All-American male, red meat is astrong, traditional, macho,bicep-flexing food.

"Soy is not. To eat it, theywould have to give up a foodthey saw as strong and pow-erful like themselves for afood they saw as weak andwimpy,” claimed the report.

Researchers believe that iffood experts want to make avegetarian diet appealing tomen, they should re-marketveggie foods so they resemblemeat (for example, soy burg-

ers that look like grilled burg-ers), as it might help cautiousmen make the transition.

“In marketing, under-standing the metaphor aconsumer might have for abrand could move the art ofpositioning toward more of ascience," add the studyauthors

These results follow a pre-vious study by the Universityof British Columbia, whichdiscovered that women viewvegetarian men as less mas-culine than ‘real men’ whoeat meat.

“Although abstaining frommeat is widely establishedwith the symbol of power,status and masculinity, itseems that the vegetarianman is perceived as moreprincipled, but less manly,than his omnivorous coun-terpart,” explained leadresearcher Dr Steven Heineat the time.

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Study says vegetarian men ‘lessmanly’ than meat eaters

ISLAND FOODS THAT CAN ENHANCEYOUR HEALTH AND WELLBEING

NATIONAL VEGETARIAN Week isbeing celebrated from May 18-24and there will be a host of activitiesaround the country showcasing the

theme that meat-free can be a healthy optiontoo.

For those who are tempted to switch their dietbut haven’t made that all important transition,on this page we feature some mouth-wateringvegetarian recipes that might just encourageyou to make the change over to a veggielifestyle.

JAMAICAN SWEETPOTATO STEW- VEGETARIAN RECIPEINGREDIENTS:

• 1 cup kidney beans/red peas (precooked orsoaked overnight) or 2 tins

• 4 cups coconut milk• 1kg cubed sweet potatoes• 1/2 cup cubed pumpkin• 1 cubed medium carrot• 250g flour• 2 scallions• 2 sprigs fresh thyme• 1 medium onion, chopped fine• 1 Scotch bonnet pepper• 1 tsp salt• 2 cloves garlic, finely chopped• 1 tablespoon butter or margarine

• 2 small tomatoes (cut into chunks)

METHOD:

� Cook the kidney beans/red peas in coconutmilk.

� Add the sweet potatoes, carrots, pumpkin, andstring beans.

� Simmer for 15 minutes.� Make small dumplings of the flour and add to

the stew.� Add salt, onion, scallions, tomatoes, thyme,

garlic, pepper, and margarine.� Simmer another 10 minutes.

Serve hot.

CURRIED LENTILSINGREDIENTS:

• 250g of Dried Lentils• Diced vegetables (Carrots, celery, irish potato,

etc)• 1 onion - chopped• 1/2 -teaspoon garlic salt• 1/2 -teaspoon sea salt to taste• 1/4 cup water• 2-tablespoons olive oil• 4 tablespoons curry (Betapak)

METHOD:

� Soak in olive oil, 1/4 cup of water, garlic saltand 1 cup Lentils in a stew pot overnight

� Heat and sauté soaked lentils� Add chopped onion• Add vegetables to cooking lentil stew• Add curry & mix until lightly thickened• Cook for 10 minutes adding water to maintain

stew

Serve hot with brown or steamed white rice

QUICK KIDNEY BEANBURGERS

Makes: 6 burgersPreparation: 10 minutes Cooking: 15 minutes

INGREDIENTS:

• 400g tin of kidney beans• 2 tomatoes, finely chopped • 1 garlic clove, crushed• 2 heaped tsp mixed herbs • 115g breadcrumbs• 50g semolina• 1 tbsp soy sauce• 1 tbsp lemon juice• 1 tbsp of vegetable oil

Serve on lightly toasted buns with a salad and relish.

METHOD:

� Drain, rinse then mash the kidney beans.� Mix together the beans, tomatoes, garlic and

herbs in a large bowl. � Add the breadcrumbs and semolina. Mix well. � Add soy sauce and lemon juice. If necessary

add a tablespoon of water to increase mois-ture (but don’t be tempted to add any more!)

� Shape into burgers. � Gently fry the burgers in the vegetable oil

until golden brown, approximately about 10-15 minutes.

Serves: 6Preparation: 10 minutes Cooking: 40 minutesVegan

LEMON & LIME DALINGREDIENTS:

For the dal:• 3 tbsp groundnut oil• 1 large onion, finely chopped • 2 tsp cumin seeds• 1 tsp salt• 1 tbsp turmeric• 2 fresh chillies, sliced thinly (reserve a few

slices for garnish)• 2 garlic cloves, chopped• 250g red split lentils• 1 litre vegetable stock• 1 tsp dried mint• 2 limes, zest and juice• 1 lemon, zest and juice

For the dressing:• 2 tbsp olive oil• 1/2 tsp cumin seeds• 1 garlic clove, finely sliced• 1/4 tsp cayenne pepper • 1 tbsp fresh coriander leaves

SERVE WITH RICE, NANBREAD OR CHAPPATI. METHOD:

� To make the dal, gently heat the oil in a large deeppan, add the onion and slowly fry for 10 minutes.Cooking the onions on a low heat slowly willintensify the flavour and improve the whole dish.

� Add the cumin, salt, turmeric, chillies, garliccloves and cook for 2 minutes.

� Add the lentils, stock and mint. Bring to theboil and simmer for 30 minutes, add morestock if required. Stir occasionally.

� Add the majority of the lime and lemon juice,but reserve some to garnish.

� To make the dressing, gently heat the olive oilthen add the cumin, the finely sliced garlicand cayenne pepper. Cook for 30 secondsonly then remove from the heat.

� To serve, place the dal into a serving dish andspoon swirls of the dressing over the top. Addthe lemon and lime zest, the reserved chillislices, a little fresh coriander and the remain-ing lime and lemon juice (to taste).

ARTICHOKE ANDASPARAGUS PAELLA

Serves: 4-6 Preparation : 15 minutesCooking: 25 minutes Vegan

INGREDIENTS

• 200g basmati easy cook rice• 1/2 tsp turmeric powder• 30g flaked almonds • 1 tablespoon olive oil • 1 onion, thinly sliced• 2 garlic cloves, crushed• 200g asparagus spears, cut into 3-4 cm pieces • 280g jar of artichokes in oil• 20g capers• 50g gherkins, finely chopped • 50g black olives, pitted• 200g button mushrooms, halved• 1 tbsp tomato purée • 10 cherry tomatoes, halved• 100g sun dried tomato paste• 1 tbsp fresh tarragon, chopped• 1 lemon, cut into wedges, to garnish

METHOD

� Put the rice in a large pan of water with theturmeric and bring to the boil. Reduce theheat and simmer for 10 minutes then drainthoroughly.

� Toast the almonds by gently cooking in a dry panfor 2-3 minutes – set the almonds to one side.

� While the rice is cooking in a separate largefrying pan heat the oil and gently fry theonion for 5 minutes.

� Add the garlic and asparagus and continue tocook for five more minutes.

� Take the artichokes, drain the oil from themand slice in half.

� Add the artichokes, capers, gherkins, olives,mushrooms and tomato purée and continueto cook for 5 minutes.

� Once the rice is cooked and drained add to thefrying pan. Stir in the tomatoes, sundriedtomato paste and half the tarragon.

� Serve straight away garnished with theremaining tarragon, toasted flaked almondsand lemon wedges. ©The Vegetarian Society 2015

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VEGETARIAN RECIPES TO TEMPT YOU