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Vegetarian Awareness Month

Interested in turning a new leaf? Founded in 1977, Vegetarian Awareness Month is celebrated all of October. The purpose of this celebration is to raise awareness of the benefits of a vegetarian lifestyle, and to promote the desirability and benefits of vegetarian practices. Creating a new habit, such as adopting a plant-based diet, can be difficult but, romaine calm! We are here to help. 

Types of Vegetarians 

A vegetarian diet mostly consists of fruits, vegetables, grains, seeds, nuts, dried beans, and peas. There are many types of vegetarians, but you do not have to stick to just one category - and we won’t kale your vibe if you don’t. The most known types of vegetarians are: 

  • Vegan 
    • Do not consume any animal products or by-products. So, no consumption of meat, eggs, dairy, or honey, gelatin and beeswax. Some vegans also will not use or wear any animal products, such as silk, leather, or wool. 
  • Ovo-vegetarian 
    • Do not consume any meat but, do consume egg products. 
  • Lacto-vegetarian 
    • Do not consume any meat but, do consume dairy products, such as cheese, milk, and yogurt. 
  • Lacto-ovo-vegetarian 
    • Do not consume any meat but, do consume dairy products, such as cheese, milk, and yogurt, and egg products. 
  • Pescatarian
    • Do not consume red meat, white meat or fowl but do consume fish and seafood.  
  • Flexitarian 
    • A flexible diet where meat is occasionally consumed. 

Whether you’re adopting this lifestyle for reasons related to health, religion, or ethics, the benefits can be a-maize-ing. Some potential benefits of being a vegetarian are: 

  • Supports heart health 
  • Reduced risk of chronic diseases 
  • Reduces cancer risk 
  • Lower blood pressure 

The perks of a plant-powered life are numerous! Many fruits and vegetables contain anti-inflammatory nutrients and antioxidants that can help diminish plaque buildup in the arteries. Additionally, plant-based foods are rich in fiber and phytochemicals, which contribute to the body's defense against diseases. 

Start with “Meatless Mondays” 

We understand that embracing change can be challenging. The "Meatless Monday" initiative is a worldwide movement aimed at helping individuals decrease their meat intake by just one day each week. To make it easier for you, we're taking the initial steps! What better way to begin than by exploring our delicious recipes? (trick question; there is no better place). Don’t beet around the bush! Give meatless a whirl this Monday! 

Recipe: Quinoa Chickpea Salad 

Fresh ingredients and vibrant flavors! 

Yields: 6 servings, about 1 cup each 

Ingredients: 

  • 1 cup uncooked quinoa 
  • 1 (15oz) can garbanzo beans 
  • 1 cup chopped cucumber 
  • 1/2 red onion chopped 
  • 1 can diced tomatoes 
  • 1 bunch cilantro chopped 
  • 1 tbsp lemon pepper seasoning 
  • 1 lemon (juiced) 
  • 1/2 cup olive oil 

Fun Fact: Quinoa and chickpeas are a great source of plant-based protein! Consuming proteins that contain all 9 essential amino acids or protein that come from a variety of sources, like from plant and animal sources, as part of a balanced diet can help lower your risk of heart disease. 

Instructions: 

  1. Cook quinoa according to package instructions. You should end up with about 2 cups of cooked quinoa. 
  2. Drain and rinse chickpeas. Set aside 
  3. Meanwhile chop all the veggies as small as you can. Tiny little pieces is ideal here! 
  4. In a small bowl whisk lemon juice, oil, and lemon pepper seasoning 
  5. Combine quinoa, chickpeas and veggies in a big bowl. Toss with dressing and serve. 

Quick Tip: If you don't like lemon pepper, try fresh parsley, fresh dill, Italian seasoning, or red pepper flakes! 

Recipe inspired by Garden in the Kitchen Blog and approved by Good Measure Meal Registered Dietitian Nutritionists. 

 

Check out some of our Good Measure Meals vegetarian favorites: 

  • Chile Lime Tofu over Arroz Verde with Roasted Plantains and Southwest Corn 
  • Mushroom Alfredo over Whole Wheat Spaghetti with a side of Green Peas 
  • BBQ Tofu with Whole Wheat Macaroni & Cheese, BBQ Beans, and Braised Collards 
  • Please note that meal availability may vary. 

 

Let’s Give’em Pumpkin to Talk About 

During this time of year, pumpkin may be an ingredient in your Good Measure Meals or a decoration on your doorstep.  Don’t just carve them, have your pumpkins and eat them, too! Pumpkins are fun to illuminate your imaginations during the month of October, but they also have great health benefits.  

  • Rich in vitamins, minerals and antioxidants 
  • Vitamins including A, C, E, riboflavin (B2) 
  • Minerals including copper, calcium, iron, and magnesium 
  • Antioxidants including beta-carotene, zeaxanthin, and alpha-carotene 
  • High in fiber 
  • Versatile 
  • Can be incorporated in both sweet and savory dishes 
  • Can eat the whole fruit - the flowers, leaves, stems, seeds, flesh, and skin- all edible! (except for the stalk) 

Check out this vegetarian pumpkin recipe Easy Pumpkin Stir-Fry, it’s too gourd to pass up.  

Until next time, take care, and remember you can take baby steps and make one meal completely vegetarian or try Meatless Mondays. Peas, love, and vegetables!