vegetarian meals
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Vegetarian Meals For centuries, people around the world have developed unique vegetarian dishes. In times when meat was scarce, grain and bean dishes offered sustenance. Today, when families are consciously cutting back on meats and saturated fats, vegetarian dishes offer a nutritious alternative. Fortunately, we can draw on a wealth of culinary traditions. Societies around the globe have brought us taste-tempting dishes. These dishes are generally low in fat, high in nutrients and fiber and contain a balanced amount of protein to protect our health. Most foods, even vegetables, have some amount of protein. But the protein in vegetables is not complete. It does not have the protein building blocks called amino acids found in meat or eggs. By combining foods that contain some of the necessary amino acids with other foods that contain complementary amino acids, you can build a protein-rich meal without meat. The following foods offer complete protein when combined: beans and milk products (bean tacos with shredded cheese, for example); beans and seeds (chick peas and sesame seeds); grains and beans (bean dip with whole grain crackers or corn chips); and grains and milk products (oatmeal with milk or rye bread with cheese). Beans are high in protein, soluble fiber, vitamins and minerals and low in fat, making them an excellent replacement for meat for the great taste and texture they provide. They are also a fabulous complement to meat for non-vegetarians. Beans are flexible; they can be everyday staples or the stars of sophisticated meals. You may want to prepare a selection of cooked beans to have on hand for meatless meals. Cooked according to the table that follows, beans can be frozen in small, airtight containers until needed. Dried beans need to be rehydrated by cooking in simmering water. The end result is affected by the age of the beans, how they’ve been handled and stored (store in a covered container in a cool cupboard), the altitude at which they are cooked (higher altitudes take longer to soften), and the degree of water hardness (more minerals in water can make for longer cooking times). Acidic ingredients such as tomatoes, vinegar or citrus juices will greatly retard beans’ cooking times if added early on during the cooking process.