When it comes to vegetarian eating, many people are intimidated. It’s a common misnomer that plant-based meals take more time to prepare, and are lacking in taste and nutrients. In fact, this couldn’t be further from the truth. Use these five tips to add a little veggie love to your routine; it’s so easy, chances are you won’t even miss the meat!

SLIDESHOW: VEGETARIAN TIPS

1. Meatless Mondays.
Pick one day a week and make it meatless! Plan in advance by choosing vegetarian recipes and buying the necessary ingredients. Don’t expect to overhaul your eating habits in an instant. One day at a time, once a week, is the perfect way to experiment with vegetarian meal options. You’ll be surprised at how easy it is to establish a meat-free day as part of your schedule.

2. Know Your Options.
It’s crucial to get enough nutrients, regardless of which type of diet you choose to follow, and there are plenty of ways to eat balanced, nutritious meals without eating meat. People are most often concerned with how to get enough protein in their diet, when considering going veggie. Tofu is a versatile way to pack in your protein, as it can be seasoned and served in a variety of dishes. Other veggie protein sources include beans, peas, lentils, nuts and seeds. Quinoa is one of my favourite sources of protein; my kitchen is full of quinoa pastas, cookies and breads. Concerned about getting the rest of your nutrients? Don’t be! Properly balanced vegetarian meals contain all the nutrients you need.

3. Liquid Lunch.
For a fast and tasty vegetarian meal, choose a plant based protein powder and make a delicious smoothie. Toss a handful of fruits or veggies in the blender, add some almond milk or juice, a scoop of your favourite protein powder, and blend your way to balanced eating. Some brands even offer a “shake and go” type product where you literally just add water.

4. Be Creative.
When you’re planning vegetarian meals, sometimes it helps to think outside the box. Who says a burger has to be made of beef? Make your own mushroom burgers by marinating a couple of good-sized portobello caps in olive oil and garlic, and then grilling them on the BBQ. Mushrooms are great as a main, as they can be quite substantial and absorb flavour well. At your next holiday dinner try roasting a dish of assorted mushrooms with fresh herbs and vegetarian gravy. Serve in place of traditional turkey or ham, and enjoy the rich juicy textures and flavours of your mushroom entrée with seasonal sides.

5. Practice makes perfect.
Learning to eat and cook vegetarian meals can be similar to learning a new language; it takes time to think veggie! Don’t get discouraged if it takes a while to get comfortable with a new way of doing things. Slowly incorporate a few vegetarian dishes into your regular rotation and familiarize yourself with vegetarian ingredients. Take a cooking class, buy a recipe book, browse online. When you find something you like stick with it, and when you feel more confidant begin to make variations. But most of all have fun knowing that choosing a vegetarian meal option not only benefits your health but the health of the planet!

VEGETARIAN TIPS

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• Try One Day a Week

  Making a small change to the way you eat will go a long way to making a longer-term switch. It will also help to be prepared in advance — have the ingredients and the recipe you’d like to try. A regular meatless day is the first step to making the transition.

• Learn About Protein

  Most people worry about not getting enough protein and nutrition when becoming vegetarian. Know your best sources for protein: tofu, nuts, lentils, legumes and grains like quinoa. Make sure to incorporate at least one of these into each meal.

• Drink Your Veggies!

  Vegetables are carbs that can fill you up, not to mention they’re packed with vitamins and nutrients. If you’re not that into veggies, getting your daily recommended dose in one smoothie is efficient — and delicious! Blend fruits and greens, along with protein powder for a drink that’s filling and packs a punch!

• Know Your BBQ

  Events like barbecues can be tough for a vegetarian — especially if you don’t like those soy faux-meat burgers. Portabello mushroom caps, when marinated, hold a lot of flavour and are a healthy and filling alternative to meat. Throw one on the grill after covering in oil and garlic — yum!

• Look up Recipes

  If you have the Internet, there’s not excuse for staying in the dark when it comes to hundreds of flavourful vegetarian dishes. Look up in advance (maybe the evening before your meatless day) and you’ll look forward to your meal all day! You can also download a handy app and save recipes that appeal to you. Save up a catalogue that you can easily browse!

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It’s official: a vegetarian diet can tick all the nutrition boxes, provided your version of it is not chocolate, chips and soft drink.

A scientific review published in the Medical Journal of Australia last month found a diet rich in legumes, wholegrains, vegetables, fruits, nuts and seeds would not lack protein and iron and could meet the nutritional needs of children and adults, including pregnant women.

The bonus is that a vegetarian diet reduces the risk of type 2 diabetes, obesity, cardiovascular disease, high blood pressure and bowel cancer.

Nutritionist Rosemary Stanton, who wrote an accompanying editorial to the review, said she would happily recommend a vegetarian diet.

“Most of the potential dangers of vegetarian diets occur not because people are vegetarian by choice but because they basically haven’t got any food,” she said.

“We have extrapolated from those people who are very poor and can’t afford animal foods … to think their problems are our problems but they are not.”

As with many things, variety was the key and a mix of foods should be consumed over the course of a day.

“An extremist view of a vegetarian diet is just as bad as an extremist view of a meat diet,” Dr Stanton said.

“Someone who eats only vegetables will not get enough vitamin B12 and really does need to have a supplement.”

Good sources of vitamin B12 are dairy products, such as milk, yoghurt and cheese, plus eggs and vitamin B12-fortified foods.

Vitamin B12 intake is particularly important in pregnant women and the elderly.

A common – unfounded – worry was whether children and teenagers would get sufficient protein.

“But there’s loads of proteins in grains, legumes, seeds and nuts,” Dr Stanton said.

“They also worry about iron, yet in Australia there is no more iron deficiency in vegetarians than there is in meat eaters.”

Adequate iron can be obtained if nuts, dried fruits, legumes, wholegrains, iron-fortified cereals and green, leafy vegetables are included in the diet.

“I’m rather in favour of a plant-based diet and if somebody wants to add some meat or fish or chicken, I think that is fine a couple of times a week,” she said.

“I don’t believe small amounts of red meat are a problem but there is heaps of evidence that large amounts of red meat are a problem, especially for bowel cancer.”

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Michael Natkin is a vegetarian, not a lecturer. So he’s not going to go on endlessly about why you should eschew meat. His new book touches on all the reasons – ethical, ecological, physiological and so on – but he seems far more interested in having you taste the goodness a meatless dish can deliver.

“I like to think that being mindful of the implications of what one cooks and eats is not an ascetic practice but an aesthetic pleasure,” Natkin writes in the introduction to his new book: “Herbivoracious: A Flavor Revolution, With 150 Vibrant and Original Vegetarian Recipes” (Harvard Common Press, $24.95). “Good vegetarian food is now just good food, period. … Never again need anyone say, ‘That wasn’t bad, for a vegetarian meal.’”

Natkin, 45, believes vegetarian food has shed the stereotypes that have dogged it for decades. The recipes in his book and on his popular blog (herbivoracious.com) frame what he sees as a new generation of vegetarianism: flavorful, fresh, locally sourced, internationally seasoned. The book offers dishes for daily dining and for entertaining, from tea-smoked lychees (served as a starter) to a stew of eggplant and okra to zabaglione with roasted plums. Gluten-free recipes and vegan options are noted.

“Herbivoracious” has been well-received by critics since its debut in May, and has been included on the list of Amazon.com’s Best Books of the Year So Far in the cookbook category. Natkin has been enjoying the response from readers, especially since everyone seems interested in cutting back on meat consumption these days. He’s willing to help them do it, one dish at a time.

“People shouldn’t go vegetarian overnight if they are not confident cooks: They’ll get bored and won’t stick to it,” says Natkin, a former software developer and self-described “frustrated chef.”

Here are some of the ways Natkin suggests to incorporate vegetarian dishes into your meals.

MOVING TOWARD MEATLESS MEALS

Try vegetarian dishes at a variety of ethnic restaurants. Good cuisines to start with: Indian, Italian, Korean, Thai, Ethiopian. Southeast Asian dishes can be ordered without the usual fish sauce.

Use tofu correctly, as an ingredient in and of itself and not a mere meat substitute. Extra-firm tofu is the easiest for beginners to cook with. Natkin gets you started on his “Herbivoracious” blog. Look for the heading “How to Make Tofu Really Freaking Delicious – Tofu 101.”

Eat seasonally. Visit farmers markets; learn about unfamiliar produce or new varieties of old favorites and ask how to cook them.

Plan one meatless meal a week. Work to maintain that schedule, with an emphasis on tasty, exciting food one can cook easily and well.

Offer a dish with built-in choices for diners, such as Natkin’s chirashi or “scattered” sushi, so called because the rice is presented unmolded in a bowl with an assortment of toppings to choose from.

THE VEGETARIAN LARDER

These are must-haves from Michael Natkin and his book, “Herbivoracious.”

Extra-virgin olive oil: Natkin keeps two varieties on hand. “An inexpensive one for cooking and a very delicious and rather expensive one for drizzling and other raw uses where the flavor will come through,” he writes. “Try to taste a few brands and settle on one that you like in each category.”

Smoked paprika: Adds an often hard-to-get smoky quality to vegetarian dishes, Natkin says.

Ssamjang: A thick Korean condiment made with fermented bean paste, chili paste and aromatics; used traditionally for wrapped lettuce dishes. It’s spicy, Natkin says, and imparts a rich umami savoriness to dishes.

Vegetable broth: “It is handy to have a multipurpose, clear, somewhat neutral vegetable broth to use as a background in soups and sauces,” Natkin writes.

SICILIAN SPAGHETTI WITH PAN-ROASTED CAULIFLOWER

Prep: 15 minutes

Cook: 25 minutes

Servings: 4

Note: This vegan-optional dish (simply omit the cheese) from “Herbivoracious” epitomizes author Michael Natkin’s flavorful attitude toward vegetarian cooking: “Done properly, each bite is a little surprise that might be sweet, spicy, salty, toasty, herbaceous, or all the above.”

Ingredients:

1 head cauliflower, broken into large florets

1/4 cup extra-virgin olive oil, plus additional for drizzling

4 cloves garlic, thinly sliced

1 teaspoon fennel seeds

1/2 teaspoon hot red pepper flakes

3/4 teaspoon kosher salt

Zest and juice of 1 orange

Juice of half a lemon

3 tablespoons capers

1/4 cup raisins, plumped with hot water, drained

1 pound spaghetti

1/3 cup pine nuts, toasted

Freshly ground pepper

Fresh flat-leaf parsley leaves

Freshly grated Parmesan

1. Heat a very large pot of well-salted water to a roiling boil; add the cauliflower. Boil 5 minutes; transfer to a colander with a slotted spoon. Drain for a few minutes. (Leave water boiling in pot for use with the spaghetti.) The cauliflower will not be fully tender.

2. Heat a large skillet over high heat. When hot, add the olive oil, garlic, fennel seeds and red pepper flakes; cook 20 seconds. Add drained cauliflower and 3/4 teaspoon salt; toss to coat with oil. Cook, tossing occasionally, until the cauliflower is tender and developing deep-brown caramelized spots. Keep the heat high; don’t toss the cauliflower too often, so that the surfaces on the bottom of the pan brown. When it is nearly done, mix in the orange juice, half of the orange zest, the lemon juice, capers and raisins. Turn off the heat.

3. Cook the pasta according to manufacturer’s instructions until al dente; drain immediately, reserving 1 cup pasta water.

4. Add the pasta to the cauliflower mixture; set over medium heat. Toss everything together. If the dish seems a little dry, add a ladle or two of the pasta water. Raise the heat to high; cook about 1 minute . Taste; adjust seasonings.

5. Serve with a drizzle of extra-virgin olive oil, the remaining orange zest, the pine nuts, pepper, parsley and Parmesan.

Nutrition information:

Per serving: 709 calories, 21 g fat, 3 g saturated fat, 0 mg cholesterol, 113 g carbohydrates, 21 g protein, 634 mg sodium, 14 g fiber.

Never given Meatless Monday a try? Aside from mixing up your dinner menu with exciting and healthy vegetarian meals, going vegetarian even one day a week can not only save you a little dough, but offers health benefits as well. If you’re on the fence about it, here are some reasons that may convince you to skip the meat every Monday.

For dropping pounds: Recipes that involve meat can run you tons of calories, which means delving out smaller portions in order to avoid overdoing it. If you don’t eat much for dinner, you’ll be itching for more food soon after the meal is over, which translates to more daily calories consumed. Many vegetarian meals are all about the veggies, and since they’re low in calories and high in fiber, they fill you up without racking up the cals. You’ll love this recipe for vegetarian stir-fry with quinoa, full of fresh veggies.

They’re fiber-licious: Aside from the fiber in veggies, vegetarian meals often focus on whole grains. Quinoa, brown rice, oats, barley, and millet are great sources of fiber, and since they’re so filling, a small serving is all you need to feel satisfied. Give this carrot raisin spelt berry salad a try.

Keep reading for two more reasons to go meatless this Monday.

They’re protein-packed: Meat may be one of the highest sources of protein, but it’s not the only way to get your fill. Vegetarians who choose meals made with whole grains, nuts, beans, tofu, tempeh, and seitan will have no problem getting their daily quota. Here’s a delicious vegetarian recipe bursting with protein — easy tofu crunch salad. It’s a great alternative to chicken salad you can enjoy between two toasted pieces of whole grain bread or topped on a bed of greens.

To benefit your ticker: Saturated fat and cholesterol goes hand in hand with meat dishes, so if you’re concerned about your heart, vegetarian meals can be a much healthier option, as long as they’re not loaded with full-fat dairy products. Here’s a recipe for creamy avocado pasta that’ll remind you of fettucine alfredo, but it’s made with heart-healthy avocado instead of cream, butter, and cheese. Toss in extra veggies like zucchini and asparagus for an even healthier dish.

Source: Oh She Glows, Healthy Happy Life, and Oh She Glows

Giants fans who want vegetarian fare to accompany their games might have better selections at other ballparks, PETA said. (Paul Chinn/The Chronicle)

ATT Park’s veggie burgers have been overshadowed.

San Francisco’s ballpark was praised last year for offering fans the best vegetarian food options at any baseball venue — but this year it didn’t even make the top 10.

Each spring, People for the Ethical Treatment of Animals ranks ballparks around the country on their meat-free food offerings. Last year, ATT Park was crowned champion, but this year was bumped down to honorable mention.

The sharp demotion doesn’t mean the ballpark’s fare plummeted in quality, said PETA spokesman Chris Holbein.

Instead, it means other ballparks around the country are adopting more — and more varied — vegetarian options beyond the salad and popcorn options of 30 years ago, Holbein said.

PETA’s list ranks all the food options at the stadiums and gives more points to veggie options that are substantial (veggie burger) and a little innovative (a breaded faux-chicken sandwich or a vegan sloppy joe, which is recent addition at a few parks).

Oakland’s O.co Coliseum ranked fourth, with the survey citing its veggie dogs, bean burritos and ancho chili and mushroom fajitas. Philadelphia’s’ Citizens Bank Park took top dog this year, with Seattle’s Safeco Field coming in second.

Pink

The ‘So What’ hitmaker brought motorcross star Carey Hart – with whom she has 13-month-old daughter Willow Sage – to San Francisco’s Prospect eatery, where they enjoyed a healthy meal.

Fellow diners told People the pair “sat in a booth in the middle of the restaurant, and were really friendly and low-key,” as Pink dined on tortellini with fava beans, summer truffles, dinosaur kale and red pearl onions while Carey had a gluten and dairy-free selections of dishes.

They obviously enjoyed their visit to the Californian city with Pink tweeting “San Fran- I seriously love you and all your humans. You’ve got really nice ones (sic).”

Meanwhile Carey took to twitter to thank people for their well wishes on his birthday.

He wrote: “Thanks to all my friends and followers for the great B day wishes!!! 37 isnt an exciting number, but im alive and kicking!!!!! (sic).”

Proud mother Pink recently claimed Willow is going to “rule the world” after inheriting her father’s looks and mother’s attitude.

She said: “Willow has her Daddy’s looks and my attitude. She’s going to rule the world.”