Thinking back on some of this stuff - I agree that fine roasted veggies can be had with very minimal amounts of oil. And olive oil is about the best kind of fat you can have. The key to excellent roasting is the fresh herbs. Rosemary is wonderful with baby carrots, for instance.

But rather than saute, I highly recommend buying a nice steamer. Wonderfully tasty veggies of all kinds can be steamed. I particularly enjoy broccoli with a little lemon pepper.

My #1 recommendation for vegetarian eating is to shop at a farmer's market. You're buying locally, which is great because you're getting stuff almost right off the vine AND it's good for the economy. Flavors are stronger, more delicious than what you can get at a grocery store. And generally, it's cheaper, providing you take a little time to look at and compare what the different farmers have to offer. If not a farmer's market, a produce "co-op" like NA/E use gives the same kind of freshness to your meals.

When it comes to protein, there's all kind of good stuff. Definitely look at the labels for the Morningstar Farms meat replacements (and the equivalent.) (As you know, calories are generally the most important consideration for intake, and two hamburgers are two hamburgers, whether they're made out of cow or plant.)

I like to slice up baked tofu on whole wheat bread with mustard and some crisp veggies for a small lunchtime meal. (Almost like a mild cheese sandwich.)

I love lentils. Our farmer's market has a stand called Jazzy Sprouts, and they make this terrific "living trail mix" made of sprouted raw lentils that is delicious on salads and mixed up with a little low-fat dressing as a side dish.

One great way to sneak a little veggie protein into your meals is blending silken tofu into sauces and soups. You hardly notice it's there, it's creamy and good for you. If you love spaghetti and don't want to cut it out of your diet, consider trying some soy noodles (not terrific but they'll suffice) with some tomato sauce blended with silken tofu.

I love dairy, but I shouldn't have a whole lot and Tom can't have any at all. Blended veggie "cream" soups trick me and treat Tom. We make a really yummy cauliflower/watercress "cream" soup...

I pretty much stay away from the "fake meat" products. If I want meat, than a lean cut will suffice - just watch the portions. I use a lot of buffalo meat when I'm craving red meat. It is much lower in fat than beef or poultry and it's delicious. TJ's has frozen buffalo burgers that are delicious. I often grill then and serve with lentils and a pile of fresh greens. Portabello Mushrooms are also very "meaty" alternatives.

My favorite way to bulk up a salad is to add garbanzo beans and sunflower seeds. When I had an office job, I'd make a big salad with lots of goodies (I'm talking 10 different kinds of veggies) and add a small can of tuna packed in water and a dressing made with Tahini, lemon juice and garlic. Scrumptious!


I don't use a lot of tofu and I've almost completely cut bread out of my diet. Cheese - well, it's never going to leave me, I just try to use it sparingly. I'd rather have real cheese than the low-fat varieties (yuck). However, string cheese makes for a good and filling snack.

The big changes I've been trying to make is no bread, less dairy (and only non-fat varieties when I do eat it), less meat and only leaner cuts, and LOTS and LOTS of veggies, better grains (rice is ALWAYS brown), and always eating breakfast. I also only drink water plus 2 cups of coffee in the am.

I don't eat enough fruit, I eat too much chocolate (I just need to limit portions) and I love me some andouille sausage. Oh, and I am known to pinch hit with fast food once in a while.

I mostly agree - though those wishing to lower their cholesterol may appreciate the meat replacement stuff has little to no cholesterol. Even buffalo has a lot of cholesterol (those Trader Joe's burgers have 35% of the daily allotment for cholesterol per serving, 105 mg.)

Or consider making spaghetti with spaghetti squash instead. I won't lie and say it is just like eating pasta, it is definitely something unique. BUT, in my opinion, just as good in its unique way.

I do this and you're right, a good old fashioned dish of spaghetti and red sauce it's not, but it does okay. Also with shrimp, garlic and red pepper and olive oil.

I do still eat some pasta, I've been making whole wheat and it does have a denser, nutty flavor I like. And I eat less of it, which is good. For me, I guess, it is much more filling.

Chocolate, I can wean myself from. Cheese has been the hardest as bread. I love good artisan bread and I'm within smelling distance of several good bakeries and (unfortunately) 2 really fine French Patisseries.

Today, I had a stuffed portabello from Mollie Stones (sort of like Bristol Farms). It was decent, but it gave me a great idea to make my own version, with much less cheese (parmasan instead, more bang for the flaor buck) and stuff with cous cous and roasted mushrooms and other veggies.

I second LSPE's Farmers Market suggestion. I also suggest shopping/wandering at Henry's or Sprouts (I like Henry's better) for veggie items.

I like the whole grain pasta from Trader Joe's.

A great summer receipe is a pasta veggie salad.

Cook and cool some angel hair pasta (just enough for a very small portion)
Cut up any hard veggies that you like (squash, zucchini, bell peppers, tomatoes, whatever).

Mix pasta and veggies together. Add a serving of tuna if desired.
Dressing is 2 tbsp Italian and 1tbsp balsamic vinegar. But really it's to taste. Be aware of HFCS in the italian dressing though (I've not yet looked for one without it. Trying to finish what have first).

Yeah, I agree about the store-bought Italian. You might consider going olive instead. Some fresh herbs along with the oil and balsamic will make it even tastier!

Another favorite dish that seems sinful but really isn't bad for you is vegan risotto. A cup of it is about 300 calories, and because the slow-cooking of the rice is what makes it creamy, there's no need for cream or cheese. Tom is excellent at experimenting with different risotto flavors, from garlic and pea sprout to fresh mushroom to asparagus to sun-dried tomato... I think it's the tastiest thing he makes.

BtD

Get a squeeze bottle (like the old tried and true ketchup and mustard kind of squeeze bottles)
In a bowl with a pour spout or lid
grate a small clove of garlic, add herbs of choice, a little salt and pepper, and a pinch of sugar (or some honey) put enough balsamic to fill the squeeze bottle 1/3 full, add 1 heaping tablespoon of good dijon mustard, whisk it to gether, pourr into the bottle, then add olive oil to taste, shake like mad and you have a great simple dressing.

ymmv, but this is what I do and it beats the hell out of anything you can buy in a bottle.

also simple vinegrette of wine vinegar of your choice, olive oil, herbs and seasoning, shake it up, enjoy.

old and even more simple standby, lemon juice, olive oil and salt. On baby rocket and frisee and other greens, all you need is a dash of pepper and it's good to go (and makes a great sandwich with a few pieces of feta and a sliced tomato)

I realized I posted above in the wrong thread. It's confusing have 2 "healthy" threads at once. I think I need to go read the bacon thread in entirety once again and start a thread about chocolate to offset these issues. :)

I use very little (if any) oil in my salad dressings any more. If I do use oil, I go for one with lots of flavor (sesame, garlic, herb flavored olive oiles, truffel oil, etc). I use various versions of this recipe. I haven't purchased salad dressing (with minor exceptions) in about 10 years.

OIL - FREE SALAD DRESSING
1/2 c. balsamic, champagne, red wine or other vinegar
lots of freshly ground black pepper
a pinch of salt
a scant pinch of sugar
2 cloves garlic or shallots finely chopped (2 tsp.)
2 tsp. Worcestershire sauce
1 tbsp. Dijon-style mustard
2 tbsp. fresh lemon juice
1/4 c. water
Fresh herbs as desired

Combine all ingredients and mix well.

VARIATIONS: Try different types of vinegar, for a creamy dressing, add plain non-fat yogurt and blend well. Experiment with adding tahini, soy sauce, tamari, orange juice horseradish, salsa, tobasco - I consider all of these items "freebies".


If you want to be bad, add gorgonzola ti the dressing and put walnuts in your salad. :evil: (And THAT, my friends, is why I have an extra 30 pounds on my - that and the fact that I'm 45 and went through hell recently). Of course, if I didn't do the small things I always do, I'd probably be as big as my couch by now! I have to be graateful for something.

Thanks for the tip. I will try it with water rather than oil. Mustard is the great emulsifier!

Now, neither walnuts nor gorgonzola (gor-GON-zo-la as Wallace would say) are bad for you. In moderation is the key, but walnuts are filled with good oil, gorgonzola is just good, period!