Diet growing in popularity

[Guest guest]

Diet growing in popularity

By Louise Redvers, The Evening Chronicle

Emma Poole was eight years old when she first decided to turn her

back on meat.

" I walked into the kitchen and saw my dad plucking a pheasant on the

table, " the 24-year-old explained.

" Seeing that just really put me off and I've hardly eaten meat since

then.

" I used to have a chicken breast sometimes, but if there was any fat

or gristle in it, it would just make me feel sick, and eventually, I

thought why am I eating this? I don't even like it.

" Now, it's five years since I've had any meat at all and I've

recently stopping eating fish too. I don't think I will ever go back

to meat now. "

And Emma, who lives in Wallsend, is not alone.

According to The Vegetarian Society, there are three million veggies

in Britain, with 5,000 people converting to a meat-free life every

week and around 60% choosing to have a meatless meal once a week.

Cutting meat from you diet can save your health too.

There are claims that being veggie can reduce your risk of certain

cancers by 40% and decrease chances of heart disease by 30%.

It may also lower your cholesterol, cut your risk of kidney and gall

stones and help you avoid fatal diseases such as vCJD, E-coli and

other forms of food poisoning.

Emma said: " I think I am healthier for not eating meat. I use a lot

of tofu because I love it and also because it's really good for you. "

Of course, being vegetarian isn't right for everyone and it's

important that you get a balanced diet.

Dietician Lynda Henderson said: " Being vegetarian is very healthy, as

long as you make sure you replace the protein you're not getting from

meat.

" You should do this by cooking with beans, pulses, nuts, seeds,

rather than just relying on cheese and eggs, because they are high in

fat.

" Another good thing to use is soya or meat substitutes because they

have lots of protein in and taste the same as meat, especially the

mince varieties.

" The main area to watch is with teenagers, girls especially, who

suddenly decide to go vegetarian, and just cut out meat from their

diets overnight without replacing it with another protein. "

There is a range of vitamin supplements aimed at vegetarians, but

Lynda says if you're eating a balanced diet, you shouldn't need them.

" Vegans need to be more careful, " she added, " They don't eat any

animal products at all. "

Contrary to some opinions, being vegetarian isn't difficult and it

doesn't mean you don't get to eat tasty food.

Admitting she still gets the odd bacon sandwich craving, Emma

said: " The bacon substitute is really nice so I don't mind not having

the real thing. "

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Source of protein

The following foods are a good source of protein:

Nuts: Hazels, brazils, almonds, cashews, walnuts, pine kernels.

Seeds: Sesame, pumpkin, sunflower, linseeds.

Pulses: Peas, beans, lentils, peanuts.

Grains and cereals: Wheat (in bread, flour, pasta), barley, rye,

oats, millet, maize (sweetcorn), rice.

Soya products: Tofu, tempeh, textured vegetable protein, veggie

burgers, soya milk.

Dairy products: Milk, cheese, yogurt, Free-range eggs

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What is a Vegetarian?

A vegetarian is someone who does not eat meat, fish, poultry or any

slaughterhouse by-product such as gelatine.

Vegetarians live on a diet of grains, pulses, nuts, seeds, vegetables

and fruit, with or without free-range eggs, milk and milk products.

Vegetarians not eating anything containing dairy products or eggs are

called vegans.

**********

Vegetarian Society

The Vegetarian Society has produced a handy booklet about going

veggie that includes everything from recipe ideas to nutritional

advice.

To contact The Vegetarian Society: (0161) 925 2000

Page 2: Seven Simple steps to going and staying vegetarian

Seven Simple steps to going and staying vegetarian

1. Take your time. Some people give up red meat first, then poultry,

then fish. Work out what's best for you.

2. Don't be put off by people teasing or by ill-informed scare

stories.

3. Look at it as an opportunity to try something new, like tofu,

Quorn, pulses, cous cous, or more unusual vegetables.

4. Buy a vegetarian cook book or borrow one from your local library

or have a look at www.vegsoc.org

5. Take some time to learn about nutrition and what food does what,

that's the easiest way to stay healthy.

6. Once you've cut meat out of your diet, try going for vegetarian

cheese and free-range eggs.

7. Don't go it alone. Make sure you tell any vegetarian friends that

you are going veggie and to avoid embarrassment at dinner parties

always tell people well in advance you don't eat meat.

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Top tips

BBQs are the last things you would associate with vegetarianism, but

vegetables are delicious when barbecued, either cooked straight on

the grill or wrapped in foil and thrown into the hot coals.

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Recipe Ideas

Vegetable and nut stir-fry - serves one - ideal for a quick midweek

supper. 2oz / 50g almonds

1tbsp vegetable oil

1 small onion, chopped

1 clove garlic, crushed

½ green pepper, chopped

1 small carrot, chopped

2oz / 50g mushrooms, sliced

2oz / 50g tinned sweetcorn

2oz / 50g cooked brown rice

3-4tbsp soya sauce

1. Toast the almonds until browned.

2. Heat the oil in a wok or frying pan and add the onion. Cook for a

minute or two, add the garlic and sauté for a few more minutes.

3. Add the rest of the vegetables and stir-fry for five minutes.

4. Add the rice and soya sauce, stir well and cook for a further 3-4

minutes.

5. Add the almonds and serve immediately.

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Pasta with garlic, walnut and rocket sauce - Serves 4 Deceptively

simple but delicious, ideal for treating dinner party guests.

12oz/350g pasta, such as penne or rigatoni 8oz/250g walnuts

1 garlic clove

½tsp fresh marjoram leaves

4floz/125ml olive oil

4floz/125ml double cream

handful of chopped fresh rocket

1. Cook the pasta in plenty of boiling salted water for about 10

minutes.

2. Put the walnuts and garlic in a food processor and blend. Mix in

the marjoram.

3. Put the walnut mixture in a saucepan and stir in the olive oil,

cream and rocket. Mix thoroughly, then heat gently.

4. Drain the pasta, pour over the hot sauce and serve immediately.