There are many advantages to eating a vegetarian diet, such as lower cholesterol intake. Many people also believe that there are many disadvantages, such as bland food and little variety. This is not true. There are many varieties of fruits, vegetables and legumes that can be cooked in hundreds, if not thousands of way, with tasty variations that will please the taste buds.
A very important thing to keep in mind while eating vegetarian is protein intake. Protein can be found in many sources, such as nuts, legumes and dairy products. With the right amounts of protein, a vegetarian diet can be quite healthy. With the right preparation, it can also be quite delicious.
Even just integrating a few vegetarian dishes can be a healthy alternative, if one does not want to completely give up meat. A great meal to begin the transformation to vegetarianism includes herbs, vegetables, cheese and fruit. For an appetizer, make Baked Garlic, a simple but incredible mixture of garlic, butter and vegetable stock. As a side, serve the cold Spanish tomato soup, Gazpacho. For the entree, make filling Zucchini and Feta Fritters. Top it all off with a dessert of Cinnamon-Fruit Skewers. This will leave anybody satisfied and delighted.
Recipes:
Baked Garlic (serves 6)
- 6 whole heads garlic
- 4 tbsp sweet butter
- 1/3 cup vegetable stock
- Coarse salt, to taste
- Freshly ground black pepper, to taste
Directions:
- Preheat oven to 350. Remove the papery outer skin from the garlic heads, leaving the cluster of cloves intact.
- Arrange the heads in a baking dish just large enough to hold them comfortably. Add the butter and stock to the pan and set it in the middle level of the oven.
- Bake for one hour, basting every 10 minutes or so, until garlic heads are golden brown and tender.
- Season to taste with salt and pepper. Serve immediately.
Gazpacho (serves 4)
- ¼ cup pared, seeded cucumbers
- ¾ cup skinned, seeded tomatoes
- ¼ cup consomme or water
- ½ tsp chopped red pimiento
- 1 tsp to 1 tbsp olive oil
- 1 tsp chopped chives
Directions:
- Blend cucumbers, tomatoes, consomme and pimiento for 2-3 minutes. Add olive oil. Add, but do not blend, chives.
- Season to taste and pour the broth over ice cubes. Serve cold.
Zucchini and Feta Fritters (serves 4)
- 2 medium zucchini
- 1 tbsp salt
- 1 tbsp freshly chopped mint leaves
- 1 ½ tbsp dill, plus more for garnish
- 1 large scallion, white and green parts sliced thinly on the bias
- 2 tsp minced garlic
- 1 lemon, zested, plus more for garnish
- ¼ tsp black pepper
- 4 oz Feta cheese, roughly chopped
- 1 egg
- 3 tbsp all-purpose flour
- Canola oil, for frying
- Greek yogurt
Directions:
- Grate the zucchini on the large holes of a grater onto a clean kitchen towel. Sprinkle with the salt. Let stand while you prepare the other ingredients. Wring as much liquid out of the zucchini as possible, discarding liquid.
- In a medium bowl, combine the zucchini, mint, dill, scallion, garlic, lemon zest, pepper and Feta. Stir in the egg and flour and mix until well combined. Heat enough canola oil to 350 degrees F in a pan over medium-high heat to come halfway up the sides of the fritters.
- Form fritters, using ¼ cup measure, and place gently into the hot oil. Fry, turning once, until the fritters are golden brown on each side, 4 to 6 minutes. Remove from pan and drain on paper towels for a minute. Plate and garnish with a dollop of Greek yogurt, dill and lemon zest.
Cinnamon-Fruit Skewers (Serves 4-6)
- 2 tbsp cinnamon oil
- 2 cups mixed fruit (strawberries, watermelon, mango, etc), cut into 3/4” chunks
- Ground cinnamon
- 1 package of 6” wooden skewers
- 1 whole pineapple
Directions
- Soak wooden skewers in water for 30 to 60 minutes. Dry them off with a towel.
- Prepare a grill or broiler. Lay out skewers on a plate and brush with cinnamon oil. Skewer a few pieces of fruit on each skewer. Sprinkle small amount of ground cinnamon on top of fruit.
- Grill or broil fruit skewers for 30 seconds on each side.
- Lay pineapple down on side, and stick the pointed ends of skewers into the top. Serve.
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