College Cooking 101

Vegetarians no longer only rooting for curd

Becoming vegetarian usually forces people to reevaluate their diets and find a new balance to ensure they receive satisfactory nutrition. Like starting an exercise program, the beginning is the hardest. Some vegetarians quit eating meat cold turkey and some phase it out gradually.

The American Dietetic Association announced in 2003 that vegetarian diets "… provide health benefits in the prevention and treatment of certain diseases."

Diabetes, heart disease and cancer all have been attributed to a combination of factors, most notably a lifetime of dietary habits. According to WebMD.com, obesity and clogged arteries can be attributed to an excess of saturated fat and cholesterol, both of which a vegetarian diet is almost devoid of, depending on how much dairy is consumed.

New vegetarians often have difficulty eating meals that give them a satisfied, "stick to the ribs" feeling, which often leads the unsuspecting new "veggie" down a road of too much bread, pasta, desserts and plain salads — not exactly healthy fare.

The key to finding the balance usually lies in diversifying one’s diet, according to www.beyondveg.com. On a college budget, this can be a real challenge. For off-campus students, begin by switching from white to wheat bread, white to brown rice and canned vegetables to frozen ones, according to www.waitrose.com. When grocery shopping try to stay away from the middle aisles, as they contain fat, sugar and preservative rich foods.

Beans are cheap and indispensable to a vegetarian for protein and nutrients. Meat eaters could benefit as well from a few more bananas and citrus fruits a week. Salad-in-a-bag is not always cheap, but it’s one of the easiest ways to eat green leafy vegetables. Adding these "whole" foods to one’s diet will make the transition easier.

Pseudo Huevos Rancheros

2 or 3 eggs
salsa
any kind of cheese
pepper
2 slices of wheat bread

If one is concerned about cholesterol, only use one or two of the egg yolks. Whisk the eggs with a fork or whisk and add a few spoonfuls of water to make your eggs fluffy. Add oil to a frying pan and cook eggs on medium heat. When the eggs are almost cooked, add cheese. Remove from heat when the cheese melts. Toast the bread and serve the eggs on top of toast. Add salsa and pepper to taste.

Tofu Stir-Fry

1 package pre-seasoned and baked tofu
1 package of frozen mixed vegetables (like broccoli, carrots and snap peas)
oil, any kind
Salt and pepper
Mrs. Dash original seasonings blend

Cut the tofu block into 1-inch square pieces. Make sure the tofu is not holding any extra water. Heat the oil in a wok or frying pan. Brown the tofu and Mrs. Dash. Add the vegetables and cook until they have reached desired flacidity. Add more Mrs. Dash to taste. This can be served with rice.

Veggie Gumbo

1 chopped onion
1 chopped bell pepper
1 package frozen okra
1 package frozen corn
1 can of cut tomatoes (with juice)
Add vegetables of your liking
oil, any kind
salt and pepper or other spices

In a pot, heat oil on medium high heat and add onion and pepper and cook until tender. Add remaining ingredients and bring to boil. Simmer on low for about 20 minutes. Remove from heat and season to taste. This dish can be served with rice or pasta. Since this recipe yields a large volume, some can be frozen for up to three months.