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Veggie Style
Italian
Karyn Brantley,
CFT
Staying true to our vegetarian theme of
the month, I have chosen to share, with you, a
delectable vegetarian Italian recipe! One taste of
this incredible dish and you will see that making
changes in your dietary guidelines does not have
to mean sacrificing your favorite types of
cuisine!
Eggplant
“Parmesan”
Ingredients:
1
large eggplant, cut into ½ slices
1 cup
flour
1 cup soy milk
1 cup bread crumbs
3
Tbsp. olive oil
2 cups spaghetti sauce
12
oz. shredded soy mozzarella “cheese”
2 Tbsp.
soy parmesan “cheese”
5 fresh shredded basil
leaves
Salt and pepper to
taste
Directions:
1. Preheat oven
to 375 degrees.
2. Set sliced eggplant in a
colander for 20 minutes to draw out moisture and
bitterness.
3. Place flour, soy milk, and bread
crumbs in three separate bowls.
4. Dip each
slice of eggplant in flour, then soy milk, and
then crumbs to coat. Sit each aside.
5. Simmer
olive oil in a large skillet over medium heat. Add
the eggplant slices and fry until golden brown and
crispy. Place slices on paper towels to drain
excess oil.
6. Pour a thin layer of spaghetti
sauce into a 9x13 inch baking dish. Add eggplant,
allowing the slices to overlap slightly. Top with
mozzarella and parmesan “cheese” and a little more
spaghetti sauce.
7. Bake, uncovered, for 15
minutes.
8. Light the candles and enjoy a
romantic dinner!
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A View of the
Vegetarian Lifestyle
Karyn Brantley ,
CFT
In observation of National
Vegetarian Awareness Month, I thought it would
be appropriate to honor our vegan readers by
educating the rest of us, myself included, on
their lifestyle! Notice I referred to it as a
lifestyle, not just a diet. One of the first
things that I learned is that Vegetarianism is not
only a way of eating but it is a belief system and
way of life, as well. So please allow me to share
more of what I have learned.
What is a
Vegetarian?
A Vegetarian is a person
who does not eat meat, fish, or fowl. There are
several subgroups within this culture. The most
common group is the Lacto-Ovo-Vegetarians. Within this subgroup, it is acceptable to
consume dairy and eggs. There are also
Lacto-Vegetarians who eat dairy products but shun
eggs and Vegans who shun all types of animal
products.
Why become a
Vegetarian?
Everyone has their own
personal reasons for their dietary choices. Some
individuals simply choose not to eat meat because
they don’t like the taste. However, for most, it
goes much deeper than that. A strong discomfort
exists, in most vegetarians, with the treatment of
animals that are bred to slaughter. The loss of
innocent lives for nutritional purposes, and the
conditions of which these animals live in while
maturing, are largely viewed as inhumane and
unnecessary. It is said that vegetarians save
nearly 100 animals per year by not consuming meat.
A concern also exists for the large consumption of
natural resources used in the breeding processes.
Raising these animals consumes over ¾ of the
available agricultural land and causes more water
pollution than any other industry! There is also a
concern, among most vegans, about the human
consumption of hormones or drugs digested by or
produced by the animal. All of the above are valid
and understandable reasons for going
Vegetarian.
Can a Vegetarian diet
fulfill my nutritional needs?
Yes, it
absolutely can! Even professional athletes have
successfully attained their needed nutrients
through vegetarian diets. Hank Aaron (MLB), Art
Still (NFL Pro-Bowler), Bill Pearl (IFBB
Bodybuilder), and Sylvia Cranston (Triathlete) are
among the famous athletes who have done so.
Protein, needed for muscle maintenance and
performance, can be easily attained through beans,
legumes, soy, nuts, and seeds. Dairy products and
eggs are also excellent sources for those who
include them in their diet. Calcium needed for
healthy bones and to prevent osteoporosis, can be
found in high levels in tofu, kale, bok choy, and
soybeans. Iron and Zinc, necessary for blood and
cell health, are two nutrients that tend to lack
in vegan diets. However, they can be found in many
types of nuts and grains. Flax seed oil is often
used as a supplement to maintain healthy levels of
Omega-3 and Omega-6 fats. As you can see,
plant-based diets are packed with vitamins and
minerals. They are also found to be very high in
antioxidants and BCAAs. These dietary advantages
make a vegetarian lifestyle very realistic and
possible for just about anyone. In fact, studies
show that vegetarians have a lower incidence of
obesity (due to a lower BMI), cardiovascular
disease (due to lower cholesterol), and Diabetes
(due to improved insulin sensitivity from high
fiber intake).
How do I go about
becoming a Vegetarian?
If you decide to
make this change in your life, it may help you to
ease into it gradually. Here are a few tips to
help you along!
• Shift toward familiar
foods first, such as mushrooms and tomatoes.
•
Consider alternative protein sources for recipes
such as tofu, soy protein powder, etc.
• Try
gardening! Planting and growing your own veggies
and spices can make it a fun and exciting
adventure!
• Most of all, be proud of your
decision! Whatever you reasons are for becoming a
vegetarian, they are your good reasons and others
will respect you for your choice!
In
closing, I would like to say that while I don’t
follow these dietary guidelines myself, I highly
respect those who do! I have gained a great deal
of appreciation for and knowledge of this subject
lately, and I hope that I helped some of you do
the same! Happy October to all of
you!
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