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Being vegetarian or vegan, as with any dietary choice does take some careful planning and forethought to ensure you remain healthy and gain all the essential nutrients your body needs.  This post deals with some of those essential nutrients.

Calcium

(Important for healthy bones, teeth and also for healthy function of nerves and muscles.) 

Sources in a vegetarian diet:

• Dairy foods
• Soy milk (fortified with calcium)
• dried figs
• soy beans
• chick peas
• lentils
• leafy greens
• almonds
• tahini

Exercise also plays an important role in preventing calcium loss, as does reducing caffeine and alcohol. 

Iron

(Important for healthy blood) 

Vegetarian sources

•  lentils, beans
• tofu, tempeh
• soy milk
• nuts
• broccoli, spinach
• whole grains
• and many other foods

Eating foods rich in vitamin C help to increase iron absorption, as does reducing caffeine and cola drinks.

Iodine

(Important for good thyroid function)

Vegetarian Sources

• dairy products
• iodised salt
• seaweeds

B12

(Important for health nerve cells and the production of red blood cells.)

Vegetarian Sources

•  fortified foods
• B12 supplements
• B12 occurs naturally only in animal based foods, therefore a supplement is recommended.  Your GP or dieticain is the best person to recommend the dose required.

Zinc

(Important for a healthy immune system.)

Vegetarian Sources

• nuts, wholegrains
• legumes
• tempeh

Soi Dog Foundation, Phuket

Although the majority of people in developed nations are horrified at animal abuse and neglect, and the perpetrators of it are in the minority, it remains a huge problem in other areas of the world.  In so many countries there is a dire need for education of the population about better treatment of animals, and the ongoing enormous need for organisations who care for abused and neglected animals.  Take a look at www.soidog.org.  I’m sure you’ll agree with me that the Soi Dog Foundation in Phuket is making a huge contribution to reducing the suffering of many animals (not only dogs).  I truly believe that each one of them is precious in the sight of God, who created them.  Can you help just one of these precious creatures today?

Pledge to Be Veg in 2009!

This campaign is being run by PETA (People for the Ethical Treatment of Animals).  For more info go to their website  www.peta.org, and click on the link.  By taking the pledge, not only do you help animals and the environment, but you help feed the hungry, as PETA has pledged to make a donation to The Fruit Tree Planting Foundation for each person who pledges to “go veg” for at least 30 days.  The Fruit Tree Planting Foundation is a fantastic organisation too, planting fruit tress in impoverished villages, among other places, where not only will the fruit noursish those who eat it, but the tree itself will help heal the environment.  Take a look at their website too:   www.ftpf.org

These posts will be used to highlight campaigns that other organisations are holding which support the underlying values of our own mission statement.  In the long term, as our group becomes more active, we may hold our own campaigns which will then be featured in this area of our website.

Lentil Pie

For the lentil stew:

• 1 cup brown lentils, washed
• 2.5 cups water
• 2 potatoes, cubed
• 1 large onion, diced
• 2.5 cups water
• 2 tablespoons olive oil
• 2 tablespoons plain flour
• 4 tablespoons tomato paste
• salt

For the pastry:

• 250g butter, chopped and softened
• 125g plain wholemeal flour
• pinch salt
• 1/4 -1/2 cup water, cold

1. Place lentils in saucepan with 2.5 cups water. Bring to the boil, then simmer for 30 minutes. Check on lentils and if going dry, add extra water.

2. Add potatoes, onion and extra 2.5 cups of water to the lentils. Bring to the boil and simmer for 10 minutes.

3. While potatoes and onion are cooking, in a separate saucepan, place the oil and slowly heat for a couple of minutes. Then add the flour and mix for about one minute. Add the tomato paste and mix a little until slightly brown and pasty. Remove from heat.

4. When potatoes and onion are finished cooking, leave on heat. Ladle out some watery mixture from the lentils into the tomato paste mix to thin. Mix the tomato paste mixture into the lentils and stir until combined and stew has thickened. Turn off heat. Flavour stew with salt. Let the lentil stew sit and cool and it will continue to thicken.

5. Preheat oven to 180 degrees. To make the pastry, place the butter, flour and salt into a bowl. Use a pastry cutter to chop the butter into the flour. When well combined, add1/4 cup of water to the mixture and mix in. Handle the pastry as little as possible. If pastry requires, add a little more water.

6. Flour a board and place just over 1/2 the pastry on the board. Using a rolling pin, roll the pastry, keeping it floured on both sides. When pastry is an appropriate size for a pie tin, roll pastry around rolling pin. Lift the rolling pin over the pie dish and unroll over tin. Cut pastry to size. If any gaps in pastry, use excess pastry to patch.

7. Blind bake the pastry: prick the pastry in the tin with a fork and and place some baking paper over the pasty. Lay some dry chickpeas or beans on the baking paper. Bake for 10 minutes.

8. Remove pastry from oven. Pour lentil stew into pastry case. Roll the rest of the remaining pastry on the board as described in item 5. Lay the pastry over the top of the stew and cut. Use a fork to press the sides of the pastry together all around the edge of the pie tin. Press a fork into the top of the pie about four times across the pastry. Place pie in oven.

 9. Bake pie for approximately 40 minutes, or until golden. Let pie sit for 5 – 10 minutes before serving.

Frittata Bites

• 5 eggs
• 1 cup grated cheese
• 3/4 cup milk
• 1 med size zucchini, finely diced
• 1/3 cup semi-dried tomatoes or roasted capsicum
• 2 green onions, finely chopped
• 100g fetta, crumbled

1. Preheat oven to 180 degrees. Using a 12-hole muffin tin, place baking paper for each frittata.

2. In a bowl, whisk together the egg, cheese and milk. Season to taste. Combine remaining ingredients.

3. Pour mixture evenly into the recesses.

4. Bake for approximately 25 minutes or until golden and set.

News posts will be used in the future to relay newsworthy information about either our group itself and what we are doing, or news from one of its members.  STAY TUNED…

Originally we visited Cafe Les Amareaux at Sunnybank in Market Square on 22 February 2008 and had the following to say about it – does not have the biggest vegetarian range of food. However, the vegetarian food they serve is absoultely wonderful. They make the best garlic bread and the most wonderful crepes. Definately worth checking out!

Recently when we visited we discovered this restaurant no longer serves vegetarian meals except for Deep Fried Camembert as an entree.

We are finally getting organised! We have broken down the jobs for each person. Vasilios is going to be responsible for activities such as maintaining the website. Helen will write on nutrition, being vegetarian and who we are as the VVOC group. Jacki is going to be responsible for campaigns, sustainable living and news. Melissa will put together some recipes, write about being Orthodox and update information about meetings.

El Torito has excellent, delicious and balanced food (however, the service could be sped up a little)- I would definitely eat here again – great for vegetarians with their wide selection of vegetarian options. 4 stars (out of five)!