Listen to Your Mother: Eat Your Vegetables!

by Heather Moore

Senior Writer

People for the Ethical Treatment of Animals  

The American Cancer Society's Web site states: "In the majority of population studies, greater consumption of vegetables, fruits, or both together has been associated with a lower risk of lung, oral, esophageal and colon cancer. The best advice is to eat five or more servings of vegetables and fruit each day."

That's good advice indeed! Plant-based foods are cholesterol free and generally low in fat and high in fiber, complex carbohydrates, and other vital nutrients. Diets rich in soy and soluble fiber have even been shown to ward off heart disease, diabetes, and Alzheimer's disease.

But don't just take my word for it, read what the experts are saying:

-Dr. T. Colin Campbell, internationally renowned nutrition expert: "The vast majority of all cancers, cardiovascular diseases, and other forms of degenerative illness can be prevented simply by adopting a plant-based diet."

-David Jenkins, professor of nutrition and metabolism at the University of Toronto:  "The evidence is pretty strong that vegans, who eat no animal products, have the best cardiovascular health profile and the lowest cholesterol levels."

-The Physicians Committee for Responsible Medicine: "In studies using a very-low-fat, plant-based diet, along with regular walking, cycling, or other exercise, 90 percent of people with adult-onset diabetes using oral medications were able to stop them in less than a month…The benefits hold up over the long term, and for many patients, the disease simply remits."

-Dr. Gabe Mirkin,  physician, radio talk-show host, author, and athlete: "You can help to prevent Alzheimer's disease by getting folic acids from all whole grains and fortified cereals, leafy green vegetables, beans, seeds, nuts, and many other plants; and by reducing your intake of methionine [a disease-causing amino acid] by eating less meat."

So if you've been trying to eat less meat and more plant-based foods, the following tips should help start you on your way to a healthier lifestyle:

Base your diet on whole grains, vegetables, fruits, legumes, and all the nutritious foods made from them. Sauté vegetables in water, wine, or vegetable broth, use lemon as a dressing, and snack on berries, melon, citrus, and other power-packed fruits

Use vegetables and/or Morningstar Farms Burger Style Recipe Crumbles or Boca® Ground Burger instead of beef in chili, tacos, sloppy Joes, shepherd's pie, and spaghetti sauce, and try Morningstar Farms vegetarian chik'n strips and steak strips in stir fries, stews, and casseroles. Most supermarkets and health food stores sell a variety of healthy, great-tasting mock meats. You may want to sample several different brands so you can decide which one is your favorite.

Stuff burritos with beans, mock meats, or grilled vegetables. Make a meatball sub with Nate's meatless meatballs, marinara sauce, peppers, and onions. Top pizza with soy cheese, Smart Deli faux pepperoni slices, and vegetables. Fill manicotti and lasagna with seasoned and crumbled tofu, and mushrooms, onions, and other veggies. Toss grape tomatoes in marinara sauce and add frozen or fresh broccoli and peas to pasta

 If you're cooking out, grill veggie burgers (Boca original and roasted onion burgers, Morningstar Farms Better 'n Burgers, Amy's All American Burger, and Gardenburger Flame Grilled burger are some good brands to try) or roast corn on the cob, portobello mushrooms, zucchini, potatoes, onions, pineapples, mangos, bell peppers, eggplant, asparagus, or marinated tofu-vegetable kebabs. Cut the vegetables the same size so that they cook evenly, and use a wire mesh grilling screen so that soft foods won't fall into the fire.

Having a picnic? Make a mock chicken-salad sandwich with Worthington's Chic-ketts and Veganaise eggless mayonnaise or a tuna-free tuna sandwich with Worthington's Tuno. Or pack pita bread with hummus, falafel, chopped tomatoes, green leafy lettuce, sprouts, carrots, and onions. Prepare an easy pasta salad by combining cooked whole-wheat pasta with diced cucumbers, tomatoes, peppers, celery, green onions, and chunks of baked tofu.

Pour soy, rice,  or almond milk on your cereal (don't forget to add berries and banana) or in your coffee—Starbucks even offers Silk soy milk. Snack on low-fat frozen desserts like Tofutti, Soy Delicious, Soy Dream, or fruit sorbets and ices. 

Visit www.VegCooking.com for tasty recipes, product reviews, nutritional information, and helpful cooking and shopping tips.

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