More people are trying vegetarian options these days.  After all, it is a “clean way of eating”. 

In the most recent issue of “ The National Culinary Review” published by the American Culinary Federation, an alarming statistic was disclosed:  “At least 51% of annual greenhouse gases worldwide come from livestock and their byproducts”, page 16.  Now compare that to the old estimate from the Food and Agriculture Organization which presented findings that 18% of annual greenhouse gas emissions worldwide were the result of Livestock, page 18.

The estimated figure is calculated by counting animal gas emissions, plus past carbon absorption in land set aside for livestock and feed production, plus the gas produced in the transport of animal goods.  Other byproducts were added as well.  Given this data, it's no wonder people are considering vegetarian diets.

Common Vegetarian Diets include: 

• Flexitarian: Typically excludes red meat but can include chicken and fish.
• Pesco-vegetarian (or Pescotarian): Includes fish, eggs, dairy but no chicken nor red meat.
• Macrobiotic: Whole grains, fruits, vegetables.  Rarely fish is included. The emphasis is on seasonal and local eating. 
• Lacto-ovo: Excludes all meat. Includes dairy and eggs.
• Lacto: Same as above but EXCLUDES eggs. Allows dairy.
• Vegan:  Excludes all meat, dairy, eggs as well as animal derived ingredients AND clothing.

The vegetarian diet improves weight and health, but it can be a challenge to make the switch.  Here are some key points to remember that will make the transition easier to a healthier you:

1. Experiment: Review the above options to determine a good starting point.
2. Learn recipes and substitutes:  e.g. Instead of giving into that craving of a hamburger and fries, grab a veggie burger.  Dress it up with all the trimmings such as ketchup, mustard, onions, tomatoes, lettuce. That's a complete healthy meal in one veggie-burger!
3. Research protein sources in your vegetarian diet: soy, seitan, hemp, almonds, seeds, beans, and if you include these items, fish, eggs and dairy.
4. Make sure you are getting enough healthy fat in your new diet endeavors.  Fish, soy, nuts, flax, and sea weed are good options for Omega-3's.
5. Make it fun, not restrictive.

For information on vegetarian diets or products, visit area natural food stores such as Peters Cornucopia in New Hartford, NY or Tom's Natural Foods at 16 College St. Clinton, NY (315) 853-6360.

Recipe for Edamame and Sweet Potato with Feta.  Will serve 6

• 1 TBS olive oil
• 1 Medium Sweet potato, peeled and shredded with a grater.
• 2 cups frozen, shelled edamame (soybeans) – thawed (or at least rinse in warm water 15 minutes before using)
• 1 can (15 oz) black beans, rinse and drain
• 4 green onions, chopped
• 5 - 6 slices of Soy Bacon, chopped
• 4 TBS lemon juice
• 1 TBS olive oil
• 2 tsp minced garlic
• 2 sprigs fresh thyme – leaves pulled off and discard stems
• 1 TBS soy sauce
• 1 TBS pickled ginger slices, chopped
• pinch salt (if you need it)
• 1/2 tsp pepper
• 4 oz Feta cheese, crumbled
• 6 Whole Wheat Tortillas - toasted (optional)

In a large sauce pan, add the 1 TBS oil over medium heat.  When hot, add the potato, the edamame, black beans, green onions, soy bacon and cook for 10 - 15 minutes (depending on how large the potato was and how full your pan is), stirring often.

Mix together the lemon, 1 TBS oil, garlic, thyme, soy, ginger, salt (be careful with the salt, you added soy sauce!), pepper and stir to coat all mixture in the pan.  Let cook for 5 minutes. When ready to serve, crumble the feta on top. 

Optional: Wrap in the tortilla.  Not optional:  Enjoy!