Vegetarian and Vegan Recipes and Links

A vegetarian is one who does not consume animal products such as beef, pork, poultry, lamb, game and in some circumstances, fish, eggs and dairy products.


Reasons for practicing vegetarianism vary from person to person. They include:

Religious - Hinduism and Buddhism.
Ethical -cruelty to animals.
Nutritional - animal food products contain more saturated fat than plant food products.
Economical - meat tends to be more expensive than beans, legumes, pulses.
Environmental - concern for wasting world food resources by using land to raise animals for meat instead of growing crops.


Types of vegetarians :
Vegans have the most limited diet, do not eat any animal-derivative foods including dairy products and eggs.
Ovo-lacto vegetarians do not eat meat but include dairy and eggs in their diet.
Vegetarians that eat fish and/or poultry, but no beef, lamb or pork.


Vegetarian food is available in most shops and restaurants. Local health food shops and supermarkets stock vegetarian items and, with so many tasty recipes available, you rarely miss the meat.

Vegetarian Concerns:

1. Protein – protein is available in dairy products, eggs and nuts, as well as in combinations of foods such as pulses and grains. In fact it would be very difficult to design a vegetarian diet that doesn't include enough protein.

2. Iron – Iron in animal products is more readily absorbed than iron found in plant products. An iron supplement may be needed.

3. Vitamin B12 - usually a supplement is required as the only non animal source of this vitamin is found in mushrooms grown in nutrient rich soil or in products such as vegemite.

4. See the Food Pyramid to learn more about the number of servings required from each food group and see the Food Exchange System for ways to attain your dietary requirements from non meat products.