PEOPLE NEED VEGGIES--AND LOVE

November 22, 2009 12:36 am

BY DONYA CURRIE

FOR THE FREE LANCE-STAR

Most people need to eat a lot more vegetables, but a local doctor cautioned that a vegetarian lifestyle may not work for everyone.

"Going vegetarian can be a mistake," said Dr. Robert Vranian, a Fredericksburg cardiologist.

Vranian warned of the hazards of dipping below the recommended 45-60 grams of protein a day, or falling low on omega-3 fatty acids if a vegetarian diet isn't well thought-out.

"You can certainly find very healthy people who are non-vegetarian, and you can find unhealthy people who are vegetarians," Vranian said.

For overall well-being, he said exercise and loving relationships are as important as eating well.

"[When] you exercise on a regular basis, have someone you feel comfortable with and you love, that balm of love reduces adrenaline secretions," Vranian said.

Those secretions--released during the body's "fight or flight" response to stress--matter because they can raise blood pressure and cause fluctuations in blood glucose levels.

It can be tough to feel that "balm of love" during high-stress holiday get-togethers, but one way to ease tension is to be sensitive to people's food preferences.

Vegetarian Christine Carlson, for example, appreciated it when her husband's grandmother fixed a vegetarian lasagna. When she learned the recipe included beef fat, she said she chose to finish the meal, anyway, instead of becoming angry.

"You're not going to get anybody on your side if you're caustic," Carlson said. "I ate it and told myself, 'This is not going to kill me.'"

When she hosts holiday meals, Carlson serves vegan meals that might include tofurky--a meat-free substitute for turkey that looks like a roast and is made from wheat, tofu and beans.

If she's a guest at someone's house for the meal, she'll skip the meat and eat the side dishes, which, she said, "is fine with me."

Dietitian Nancy Farrell said eating smart at holiday time--whether vegetarian or not--hinges on a little nutritional know-how and common sense.

"It goes back to balance, variety and moderation," Farrell said. "The holidays are a time to be with family and friends. You're not going to be perfect. Your intake is not going to be perfect. Just try to keep it in check and have fun."

Find recipes for vegetarian meals at sites including:

vegandad.blogspot.com

vegetariantimes.com

veganfeastkitchen .blogspot.com

Vegan Mushroom Gravy

cup fresh mushrooms, chopped into small pieces 1 medium onion, finely diced cup margarine cup flour 3 cups vegetable stock 1 teaspoon salt 1 teaspoon pepper 2 teaspoons poultry seasoning (a blend of sage, thyme and marjoram)

Directions:

1. Melt margarine in saucepan over medium heat; saute mushrooms and onion lightly; add flour and stir constantly with a wooden spoon until frothy. Don't let it burn!

2. While stirring, slowly add vegetable stock to achieve desired consistency; add spices.

3. Cook over medium heat to a boil, stirring constantly; after it comes to a boil, turn the heat down a bit and let thicken.

--Source: Recipes for a Gentle Thanksgiving, Farm Animal Reform Movement, GentleThanksgiving.org

Easy Veggie Stuffing

1 tablespoon olive oil 1 tablespoon toasted sesame oil 1 large onion, chopped 1 cup fresh mushrooms, chopped 1 cup celery and tops, chopped 1 cups vegetable broth lb. bread or cornbread cubes (or both) teaspoon each of sage, thyme, and savory 1 tablespoon fresh parsley, chopped

Directions:

1. Saute onion, mushrooms and celery in a large pan with olive oil until softened; add some broth if necessary to keep from sticking.

2. Remove from heat, add remaining ingredients, and mix well (bread should be moist).

3. Grease a casserole dish with sesame oil, pack in the stuffing and brush with more oil.

4. Cover with foil and bake at 350 degrees for 45 minutes; remove foil and bake another 15 minutes until top is crisp.

--Source: Recipes for a Gentle Thanksgiving, Farm Animal Reform Movement, GentleThanksgiving.org