Try-It Diet: Vegetarian: A two-week healthy eating plan

By Adams Media

Think all diets have to be boring and bland? Think again. With Try-It Diet: Vegetarian, you’ll get a taste for the nutritional plan without having to give up great tasting food like Taco Pie, Gnocchi and Purple Potatoes with Broccolini, and Baked Spinach Tart. Now the information you need to start eating healthy and living fully is right at your fingertips. And with two weeks worth of original menus complete with easy-to-follow recipes, you’ll be able to stick to the plan without being stuck eating the same thing every day. Go ahead and give it a try!

• Language: English
• Publisher: Simon & Schuster
• Release date: Dec 1, 2011
• ISBN: 9781440534843

Adams Media

At Adams Media, we don’t just publish books—we craft experiences that matter to you. Whether you’re diving deep into spirituality, whipping up delights in the kitchen, or planning your personal finances, our diverse range of lifestyle books, decks, journals, and more is designed to feed your curiosity. The Adams team strives to publish content that celebrates readers where they are—and where they’re going.

Book preview

Try-It Diet: Vegetarian

A two-week healthy eating plan

Adams Media, an imprint of Simon & Schuster, Inc.

Avon, Massachusetts

Contents

Introduction

Weekly Plans

Banana-Oat Bran Waffles

Edamame Omelet

Garlicky Pasta Tossed with Sun-Dried Tomatoes

Triple-Chocolate Cupcakes

Fruit-and-Cheese Quesadillas

Bulgur Salad

Black Bean and Plantain Burritos

Morning Sunshine Smoothie

Couscous Fruit and Nut Salad

Mediterranean Stew

Sausage Bread Pudding

Summer Rolls

Stir-Fried Green Beans with Asian Eggplant, Garlic, and Fried Tofu

Tex-Mex Puffed Pancake

Sprout Sandwich with Avocado

Lentil Stew

Baked Pasta Custard

Curried Meatballs in Pita

Peck of Peppers Tart

Breakfast Blueberry-Bacon Cupcakes

Udon Noodle Slaw

Spicy Fried Bean Curd with Peanut Sauce

Ultra Chocolate-Mint Tart

Veggie Frittata

Grain Salad in Pepper Halves

Mediterranean Tofu

Ginger-Tapioca Pudding

Hawaiian Turnovers

Heirloom Tomato Sandwich

Gnocchi and Purple Potatoes with Broccolini

Sausage and Grits with Country Biscuits

English Garden Pea Soup

Thai Curry Noodles

Breakfast Fruit Bars

Crispy Chinese Cabbage with Shredded Peanut Chicken

Barley Burgers on Rye Bread

Oatmeal Pudding

Taco Pie

Asian Stir-Fried Rice

Baked Spinach Tart

Asian Chopped Salad with Crispy Noodles and Kim Chee

Roasted Asparagus with Mixed Summer Squashes and Peppers

Quinoa-Blueberry Pancakes

Mexi Mac ‘n’ Cheese

Tomato Pie with Mozzarella and Italian Sausage

Chocolate Tofu Pudding

Also Available

Copyright Page

Introduction

A Try-It Diet is just that — a diet that you can try out for two weeks to see if it is a good fit for you. Keep in mind that not every diet is right for every person; please consult with your doctor before making radical changes to your diet.

For anyone who has tuned into the national dialogues about the environment or about eating for good health, the term vegetarian must certainly be familiar. Even so, precisely what that means causes plenty of confusion. Some vegetarians continue to eat chicken; others include seafood. Still others exempt all meat and dairy products from their kitchen. So just what is a vegetarian?

According to the United States Department of Agriculture (USDA), a vegetarian is someone who primarily eats a plant-based diet. That’s the simple definition, but vegetarianism encompasses many different lifestyles and interpretations of just what a plant-based diet is. For example, vegans are really vegetarians-plus, for they exclude from their diet all animal products — including dairy goods and eggs — and refuse to use any animal byproducts, including wool, leather, and silk.

What vegetarians have in common is that they stick to an eating plan that has been solidly endorsed by the American Dietetic Association (ADA) as healthful and nutritious when properly planned. Further, the ADA states that the health benefits of a vegetarian diet may help to prevent or treat a host of chronic problems, from obesity to high blood pressure, so long as the diet is balanced and includes a wide range of nonmeat ingredients.

As with any diet, then, mapping out the right eating plan is at the top of the must-do list. That’s especially important for adults making the switch to a no-meat diet who have depended on getting proteins from their daily meat servings. It’s easy to think in terms of heaping portions of steamed vegetables and bowls of sweet fruit, but adding good protein sources to a week’s menu takes knowledge about food basics.

With their increased worries about the growing incidence of chronic diseases, many Americans cite health as the reason for changing lifestyle and diet. According to the Centers for Disease Control (CDC), the leading causes of death in the United States are cancer, diabetes, and heart disease, all of which account for about 1.7 million deaths