WHAT DO VEGETARIANS EAT?
The staples of a vegetarian diet are
grain, legumes, vegetables, fruit, nuts, and seeds. Protein
comple-mentarity 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 log way a 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 dire, creates excessive uric acid, a burden on the
system and a breeder of disease.
Many raw vegetables—cabbage, carrots,
beets, squash, celery—can be greated 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.
When plants are the direct source of
nourishment, they provide the most efficient fuel for maintaining
the body in a state of well-being. Witness the elephant, bull,
gorilla, and horse, along with many other of the strongest
animals; all are vegetarians, gaining their nutrients from plants;
we can also. Plants receive energy directly from the sun, air,
water, and soil, which gives them the capacity to transmit
vitality and energy to us. By the time plants have been digested
by animals, their original energy has already been used up by the
animal. Humans who ingest flesh foods are therefore taking in a
second-hand, devitalized form.