Add Some Vegetarian Dishes to Your Feasts & Diet

Dr. Edward Group

There are over 7 million vegetarians in America, according to a 2008 poll from Vegetarian Times. It has also been reported that following a vegetarian lifestyle lowers your risk of developing many types of cancer, but it can mean a bit of sidestepping around the dinner table during the holidays. Even if most of your family eats meat, chances are you'll have at least one guest at your table who leans toward a vegetarian lifestyle.

Traditionally, a holiday dinner is an event that revolves around turkey and stuffing, cranberry sauce, sweet potatoes and pumpkin pie. Just because you've sworn off meat doesn't mean that you've to give up tradition (notice only one of the "traditional" items above involves meat and you can even make vegetarian gravy to go with the stuffing), or settle for filling up on side dishes. There's also no need to stoop to tofurkey, unless you really, truly enjoy it.

While a vegetarian might at least enjoy the cheesy potato casserole, the vegan at the table might go to bed a little hungry. Adding vegetarian- or vegan-friendly dishes to your holiday table opens up a whole new world of possibilities that will allow you to create your own cornucopia of unique and flavorful dishes that probably get overlooked in a household of meat eaters.

Adding some yummy veggie dishes will also keep you young, not to mention the added dose of heart health to all who partake. There are ways to add a little variety to your traditional dishes. In fact, there are more than 25 variations on some fairly traditional holiday potato recipes.

For a beautiful centerpiece and a wholesome meal, try making the main dish a vegetable or root stew that you serve in a hollowed out pumpkin. There are several variations of this recipe, so find one that works for you or get creative and make your own flavor combinations. Use the pumpkin meat to make a spicy pumpkin soup that is sure to heat you up on a chilly day.

While in the creative groove, you might experiment with some different types of garnish to make your dish especially presentable. If you're not inclined to fashion a fruit into a butterfly, try garnishing with some edible flowers. Lavender, dill, thyme, cilantro, day lily, squash blossom, or Nasturtiums make attractive garnishes and can be munched on with the meal.

A delicious complement to any meal that includes more veggies, protein, and complex carbohydrates (when you add rice) is carmelized tofu over brussel sprouts, sweet and sour roasted winter squash, or colorful red cabbage with cranberries.

There are many ideas for your bread side, mix and match your favorites to give your guests plenty of choices. Purchase organic ingredients when possible.

Here are a couple of recipes to try:

SWEET POTATO BISCUITS

Ingredients (use vegan versions):

1 cup cooked sweet potato (canned is OK, but drain well)

1 cup flour

1 tablespoon baking powder

1/4 tablespoon baking soda

1 teaspoon salt (sea or regular)

4 tablespoon oil

1/4 cup toasted sunflower seeds (pumpkin works well, experiment for yourself.

Directions:

1. Mash sweet potato well.

2. Add dry ingredients and oil. Mix well.

3. Add seeds.

4. Form into 6 biscuits; shape gently with your hands.

5. Bake 15-25 min. in 375 degree oven.

As with all recipes, the cooking time varies with your oven and the flour will need to be adjusted with your using baked sweet potatoes or canned and of course, the humidity.

Serves: 6 biscuits

Preparation time: varies

ALMOND BUTTER BREAD (gluten-free)

This mild-tasting bread takes seconds to throw together and minutes to bake, so it's perfect for busy days. This bread is perfect for French toast and sandwiches. Grill it, toast it or eat it plain. It is also great with a pat of butter and drizzle of honey.

Ingredients

1 cup almond butter with no additives (including oil that gathers at the top)

4 eggs

Pinch salt

1 tsp baking soda

Steps

Preheat the oven to 325 degrees F. Line an 8-inch-by-4-inch loaf pan with parchment paper.

Whisk the almond butter and eggs together until blended smoothly.

Whisk in the salt and baking soda.

Pour the batter into the prepared loaf pan and bake for 30 minutes. You know the bread is done when you can poke it with your finger and it bounces back instead of sinks OR you insert a toothpick or fork and it comes out clean.

Remove from the oven and cool. Cut into slices and freeze portions for easy future use or store in the refrigerator.

As mini individual breads

Preheat the oven to 325 degrees F. Line a muffin tin with paper muffin cups.

Whisk the almond butter and eggs together until blended smoothly.

Whisk in the salt and baking soda.

Pour the batter into the prepared muffin tin and bake for 10 to 12 minutes. You know the bread is done when you can poke it with your finger and it bounces back instead of sinks OR you insert a toothpick or fork and it comes out clean.

Remove from the oven and cool. Store in the freezer or refrigerator.

(This is a recipe is courtesy of Jenny Lass and Jodi Bager, co-authors of the bestselling "Grain-Free Gourmet" cookbook series, which helps people with food limitations rediscover the joy of eating.)

For a sweet drink the youngest dinner guests will enjoy, try one of the recipes from the Harry Potter stories. "Madam Rosemerta's Magical Recipes" includes a recipe for pumpkin juice, a popular drink from the story that can be made using natural juices and raw honey. There are plenty of other holiday drinks that can be modified slightly to make them vegan friendly and healthier for everyone.

For dessert, there's pumpkin pie or cupcakes for the kids. You may garnish with chocolate leaves by coating some edible leaves with smooth, melted vegan chocolate, letting them dry on wax paper.

No matter which dishes you decide to include in your festive celebrations, if you're contributing some veggie-laden platters to the spread around a roasted bird, everyone will be eating healthier.

(Dr. Edward F. Group,who holds a Naturopathic Doctorate, is a Clinical Herbalist, Holistic Health Practitioner and Clinical Nutritionist. He is a regular contributor to www.NaturallySavvy.com, a Web site dedicated to educating people on the benefits of living a natural, organic and green lifestyle. For more information and to sign up for their newsletter, visit www.NaturallySavvy.com) (http://www.NaturallySavvy.com).

Available at Amazon.com:

Grain-Free Gourmet

The Mayo Clinic Diet

The Mayo Clinic Diet Journal

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Add Some Vegetarian Dishes to Your Feasts & Diet