October is Vegetarian Awareness Month

October is Vegetarian Awareness Month. In honor of this month, we will be posting vegetarian recipes (see below).

Vegetarianism is the practice of a diet that excludes all animal flesh, including poultry, game, fish, shellfish or crustacea, and slaughter by-products. There are variations that admit dairy products, eggs and/or products from animal labor such as honey. Many vegetarians also choose to avoid wearing clothing that has involved the death of animals, such as leather and fur.

Veganism in comparison, excludes all animal products from diet and in some definitions from attire also, whether or not the production of clothing or items has involved the actual death of an animal (dairy, eggs, honey, wool, silk, down feathers, etc.).

A generic term for both Vegetarianism and Veganism as well as for similar diets is "Plant-based diets".The reasons for choosing Vegetarianism, beyond simple personal choice, may be related with moral, religious, cultural, ethical, aesthetic, environmental, social, economic or political convictions, as well as with health concerns.

The American Dietetic Association and Dietitians of Canada have stated: "Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals."

Some studies suggest that vegetarian food helps keep body weight under control and reduces risk of Heart diseases. American vegetarians tend to have lower body mass index, lower levels of cholesterol, lower blood pressure, and less incidence of heart disease, hypertension, some forms of cancer, type 2 diabetes, renal disease, osteoporosis, dementia such as Alzheimer’s Disease and other disorders that may be diet-related. The health of a group of 27,000 vegetarians is currently being followed at a UK centre of the European Prospective Investigation into Cancer and Nutrition (EPIC), the largest study of the long-term effects of vegetarian diet.

Although potentially diet related, most studies do not control for other lifestyle variables that typically coexist with vegetarianism, for example increased exercise as part of a general concern for physical well being that often accompanies the adoption of a vegetarian lifestyle.

TABOULI

1/2 cup cooked bulgur wheat
1 cup boiling water
1 tomato
1/2 cup chopped fresh parsley
2 tbsp. fresh lemon juice
1/8 tsp. garlic powder
1/4 cup chopped scallions

Pour boiling water over bulgur in mixing bowl. Cover and let sit for one hour. Pour bulgar into fine mesh strainer. Press bulgur with hands to remove as much water as possible. Place drained bulgur in bowl. Add remaining ingredients. Toss to mix. Cover and refrigerate at least 2 hours. Recipe equals three servings.
Each serving equals 1 occasional starch and 1/2 vegetable.