About Karen McLaughlin, M.Sc., RD Expertise I can address issues related to the nutritional value of a vegetarian or vegan diet, or particular vegetarian foods. I can also provide suggestions for recipes and vegetarian substitutes for nonvegetarian foods.
Experience I am a Registered Dietitian with a private practice in vegetarian/vegan nutrition, and the mother of two young boys who keep me challenged to provide healthy yet tasty vegan foods!
Organizations College of Dietitians of Ontario
Publications Hamilton Spectator
Education/Credentials Master of Science, Clinical nutrition
Bachelor of Applied Science, Clinical nutrition
Question Good morning,
I generally try to eat vegetarian, but since having a baby have not been good at sticking with it. Last night we ate basmati rice with roasted tomatoes, zucchini, squash, and elephant garlic. My question is this: is this a healthy meal? It seemed like it was lacking in proteins. What can you suggest along those lines (since we enjoy that kind of food-- veggie, easy, tasty, aromatic) that will have what we need nutritionally?
many thanks,
Amy
Answer Hi Amy,
You're correct that the meal you described is low in protein. You need to make sure that you include 2-3 servings of "meat alternates" per day. These foods are rich in protein as well as important minerals like iron and zinc. Meat alternates include tofu, legumes (e.g. lentils, split peas, black beans, chickpeas, etc), nuts, seeds, and nut butters, veggie "meats" like veggie burgers, hotdogs, and deli slices, and eggs.
For the meal above, you could have added a can of chickpeas or some stir-fried tofu to the vegetable mixture. A flour tortilla filled with hummus and sauteed vegetables, lentil soup, and vegetable frittata are some other quick and easy meals.
I would strongly encourage you to read _Becoming Vegetarian_ by Vesanto Melina and Brenda Davis. This book provides in-depth information on all aspects of vegetarian nutrition and should be available in your local library. You might also want to read _Raising Vegetarian Children_ by Joanne Stepaniak and Vesanto Melina. Another good resoource is the Vegetarian Resource Group at www.vrg.org.
