PUBLISHED 10/04/2001
Time to shop
Putting together nutritionally balanced meatless meals is a relatively simple matter once you get the hang of it. Especially with all the new, ready-to-eat vegetarian products available at the grocery store. Also, check out the local health food store or food co-op for the easy- to-prepare items they might have. Here are some foods to look for: Frozen foods: This may be the best (read: easiest) place to start if you're just getting into vegetarian eating. In any grocery store's frozen food section, you'll find the old standards (cheese lasagna and vegetable pot pie), as well as new ethnic treats such as Moroccan bulgur wheat and lentils or Thai-style curried chickpeas and rice. If you're looking for meat substitutes, try soy hot dogs, veggie pepperoni (for pizza), or garden burgers. Five minutes in the microwave with any of these, and you've got a good start on a no-fuss meal.
Canned foods: With all the canned beans available-chickpeas, black beans, navy beans, pinto beans-long soaking and boiling simply aren't necessary anymore. You can also get "meals in a can" such as vegetarian chili, which comes with 14 grams of protein and 14 grams of fiber in a totally nonfat, 1-cup serving. Canned vegetable soups are good, too, as long as you get the low-sodium varieties. (My favorites are split pea, lentil and vegetable minestrone.)
Packaged mixes: Keep an eye out for a line of products called Tofu Classics. I call them the "hamburger helper" of the tofu world, as all you do is add tofu. These dishes are tasty, low-fat, and loaded with protein and fiber. Then there are the just-add-water products (again, beware of sodium). Put them in a saucepan, add hot water and presto: couscous with lentils, bean curry, even fettucini. Take them to work for a light lunch or afternoon snack. Or try packaged, stove-top risotto, couscous, or wild rice pilaf served with cooked beans or with an entrée from the frozen foods section.
Okay, now you have no excuses. If you've been thinking about "the vegetarian thing," maybe it's time to try it out. Jot down some of the items I mentioned so you can look for them the next time you go to the grocery store. See how it goes for a week or two. If eating vegetarian seems like it's going to take too much time and effort, you'll at least have learned about some new, tasty, low-fat dishes.
