Veganism and Vegetarianism

Since 2012, my husband and children have been vegetarians. I am mostly vegetarian (I occasionally "cheat"). I agree with my family members that being vegetarian is an ethical choice, given that animals in the meat industry often suffer and that animal agriculture contributes to global warming. For the most part, vegetarianism appears to be a healthy choice. Vegetarians on average live six to nine years longer than meat eaters, tend to be leaner, have lower cardiovascular risk factors, and are at lower risk for hypertension and Type 2 diabetes. However, a recent study suggests that vegetarians are at greater risk than meat eaters for cancer, allergies, and mental health disorders, and may lack essential nutrients. At the very least, a vegetarian (and especially a vegan) diet requires careful planning and some supplementation.

There are seven nutrients that are difficult or impossible to get from plant sources: Vitamin B12, creatine, carnosine, Vitamin D3, DHA, heme-iron, and taurine. 

Dairy products and eggs (my family members are all lacto-ovo vegetarians) can provide adequate amounts of B12, D3, and taurine. Creatine is non-essential in the diet since it can be produced by the liver, but vegetarians tend to have lower amounts of creatine in their muscles than meat eaters. Supplementation in vegetarians can lead to significant benefits in physical performance and brain function. Vegetarians tend to lack carnosine, which is linked to muscle endurance and performance. The body can create its own carnosine by combining the amino acids histidine and beta-alanine. Vegetarians tend to lack the latter, but supplements are available. DHA is important for normal brain development and function. It is mainly found in fatty fish and fish oil, but also in certain types of microalgae, so algal oil supplements are helpful. DHA can be manufactured in the body from the Omega-3 fatty acid ALA, found in chia seeds, walnuts, and flaxseed. However, the conversion is rather inefficient. Heme-iron is only found in meat and is much better absorbed than the non-heme iron found in plant-based sources. Vegetarians are often anemic. 

I should probably try to find some creatine, beta-alanine, and DHA supplements for my family. I also think that eating humanely-sourced meat occasionally would be good for them. Alas, passionately idealistic young people are not easily convinced to change their minds.

I have always loved recipe books that offer full menus, rather than individual recipes, partly because I enjoy creating multi-course "feasts" and serving them with beautiful china, silver, crystal, and linens. We have these sit-down meals less often than I would like since it's rare for the whole family to be present at dinner time. Usually, people are running hither and yon to classes, work, volunteering, or various activities, especially sporting activities. 

For vegetarians and vegans, a planned menu is particularly important. The menu is not just the main meat dish with some sides. To get a nutritious meal as a vegetarian, one often depends on the side dishes for nutrients. For example, one may get more protein from a bean soup, a salad with nuts, or a dessert made from eggs or even tofu (silken tofu and chocolate syrup can be blended to form a mousse) than from the main meal, which might be a protein-light pasta dish. 

I have three wonderful "menu" recipe books for vegetarians/vegans:

1) An Act of Love, Gourmet Vegetarian Feasts, by Karen Ann. Unfortunately, this one is out of print. The desserts, mostly (relatively) healthy cakes, are particularly good.

2) The Vegan Table, by Colleen Patrick-Goudreau. This one offers an incredible array of holiday menus.

3) Vegetarian Celebrations, by Nava Atlas. My current favorite. Includes lots of healthy and imaginative recipes.