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The more vegetarian foods that I eat, the more I learn good substitutes for cooking and baking without the meat. Through trials and tribulations, I've tried the good, the bad, and the nasty and with that I've learned that the best foods come straight from nature. Even if you're not a vegetarian, these foods items are loaded with nutrients necessary to keep both a veg and a meat eater feeling good.
- Agar
Agar or agar agar is a gelatinous substance derived from seaweed, which can be used as a vegetarian gelatin substitute or a thickener for vegan dishes. Agar is also low in saturated fat, cholesterol, and sodium and high in folate, calcium, iron, magnesium, potassium, manganese, vitamin E, vitamin K, zinc, and copper. Try Whitney Werner's recipe for a foam-tini with agar. - Quinoa
Quinoa is a complete protein, great for vegetarians. Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc. It's great in stews, curries, salads, and pilafs. Make Kelly Rossiter's quinoa cakes with tomato, swiss chard, and olives. Pick it up in the bins at your local health foods store to limit packaging. - Organic adzuki beans
Organic adzuki beans contain some of the highest levels of protein and lowest levels of fat in any variety of beans. They also contain high levels of potassium, fiber, B vitamins, iron, zinc, and manganese. They're great in soups, dips, and casseroles. - Homemade almond butter
Almond butter is one of the most nutrient dense butters; it lowers cholesterol, and is high in the antioxidant vitamin E. It's a great ingredient in vegan baked goods, cookies, energy bars, and truffles. Make Emeril's cereal bars. - Local, Organic Eggs
One egg provides about 6 grams of protein, or about 10 percent of your daily protein needs. In fact, eggs are such high quality protein sources that they are the standard against which other protein sources are compared. Understanding some egg labels can be difficult. Here's what to look for on the carton. Buy local eggs that didn't travel a long way to get to your table. Also make sure the eggs are organic. This means that the chickens are kept cage free, with outdoor access, and are not given antibiotics (even if ill). Their food is be free from animal byproducts and made from crops grown without chemical pesticides or fertilizers. By following these guidelines you can make sure that you're getting the healthiest, most ecologically responsible eggs available. Try this scrambled egg supper.
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Salivating over sustainable eats? Learn how to make your own with help from Emeril Lagasse in Planet Green TV's organic cooking show, Emeril Green.
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