Myplate: Vegetarian

MyPlate: Vegetarian RECIPES ON THE BACK 5 1 2 3 1. Fruits include: 4 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 3. Proteins include: Tofu, soybeans, dried beans and peas, lentils, legumes, nuts, seeds, Jackie Walters, MBA, RD, Extension sometimes eggs Healthy Eating Tips Specialist for Nutrition Education Programs; Elizabeth Bronner, • Make half your plate fruits and Candidate, Masters of Science in vegetables Dietetics and Human Nutrition; Hazel 4. Vegetables include: • Eating a wide variety of vegetables and Forsythe, PhD, RD, Associate Professor of Dietetics and Human Nutrition; A Beans, broccoli, cabbage, cauliflower, dairy products will provide protein, joint project of University of Kentucky cucumbers, eggplant, mushrooms, calcium and other important nutrients Department of Dietetics and Human onions, peas, peppers, spinach and Nutrition and Family and Consumer other greens, tomatoes • Half of all grains should be whole grains Sciences Extension • Low fat dairy products are important for healthy bones and teeth 5. Dairy includes: • Choose protein rich soy, dry beans and Milk, yogurt, cheese peas, legumes, nuts and seeds MyPlate Recipes: VEGETARIAN VEGETARIAN 2. Whisk together the mayonnaise, Vegetarian Sloppy Joes SLOPPY JOES lemon juice, vinegar, sugar, and a few grinds of fresh pepper. • 1 tablespoon olive oil 3. Pour the dressing over the broccoli • 1 medium onion, diced mixture and stir to combine. • 1 green bell pepper, diced 4. Taste and add salt or pepper, if • 1 package (12 ounces) frozen vegetarian needed. meat crumbles 5. Allow to sit for 30 minutes (or an • 2 teaspoons chili powder hour in the refrigerator) so the • ½ teaspoon garlic powder flavors will blend. • 1½ cups water • ¾ cups ketchup Makes 6 servings • 1 tablespoon low sodium soy sauce • Salt and pepper to taste 1. In a medium saucepan, saute NUTRIENTS AND pepper and onion in oil until onion THEIR PLANT SOURCES is translucent. The following are nutrients which 2. Add frozen vegetarian meat are hard to obtain when meat, dairy crumbles; heat through. foods or eggs are excluded from the 3. Stir in chili powder and garlic diet. Knowing their plant sources may 4. Add water, ketchup, and soy sauce; help vegetarians to plan a healthy, stir well. complete diet. 5. Cover and bring mixture to a boil. • Calcium: Turnip and collard greens, 6. Reduce heat and simmer for about kale, and broccoli. Calcium-enriched 20 minutes, covered. foods such as orange juice, soy milk, 7. Remove lid and simmer for 5 and tofu. minutes more, stirring frequently • Iodine: ¼ teaspoon Iodized salt per day Broccoli Slaw until most of liquid has evaporated. • Iron: Dried beans and peas, lentils, 8. Season with salt and pepper to taste. enriched cereals, dark leafy green 9. Serve hot on toasted whole wheat vegetables. Iron isn’t easily absorbed sandwich buns, with onion slices. from plant sources, so vegetarians Makes 6 servings need more. Pair iron-rich plant foods with sources of vitamin C to aid absorption. • Omega-3 fatty acids: Canola oil, BROCCOLI SLAW soy oil, walnuts, ground flaxseed, • 1 package (12 ounces) broccoli slaw or soybeans, fortified products 3 cups shredded broccoli, cabbage and • Protein, Zinc: Soybeans, tofu, meat carrots substitutes, legumes, lentils, dried • 3 to 4 tablespoons finely chopped red beans and peas, nuts, seeds, whole onion grains • ½ cup sunflower seeds • Vitamin B-12: Vitamin-enriched • 1 green or red bell pepper, chopped cereals, fortified soy products, • 1/2 cup low fat mayonnaise vitamin supplements • 2 tablespoons lemon juice • Vitamin D: Fortified soy and rice • 2 tablespoons apple cider vinegar milk, fortified cereals and margarines • 2 tablespoons sugar Resources: • Freshly ground pepper and salt, to taste • Messina V, et al. A new food guide for North American vegetarians. Journal of the American 1. Combine the slaw, red onion, Dietetic Association. 2003; 103:748 • Position of the American Dietetic Association: sunflower seeds and bell pepper in Vegetarian diets. Journal of the American Dietetic a bowl. Association. 2009; 109:1266. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability or national origin..

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