While vegetarian convenience foods cut cooking time, they are often just as full of additives and preservatives as their meaty counterparts. When buying convenience vegetarian foods it is just as important to check the labels for added MSG, high sugar and salt content and other artificial preservatives. To reap the health benefits of a vegetarian diet, fresh is always better if you have time.
Supermarkets and natural foods stores stock a large variety of instant soups and main-dish vegetarian convenience items. Many canned soups, such as minestrone, black bean, or vegetable, are vegetarian. Flavoured rice or other grain mixes, such curried rice or tabbouleh, can make great main courses with a tin of beans.
The frozen food section can be a good source of inspiration and often stocks international vegetarian dishes such as corn and bean enchiladas, lentil curry, or vegetarian pad Thai.
Vegetarian Eating Out
Eating at restaurants can be easier than many people think. Most restaurants will usually whip up a meat-free pasta or vegetable dish or you can order meat-free pizzas. International restaurants are your best bet for finding vegetarian food when eating out. Italian, Chinese, Mexican, Spanish, Thai, Japanese and Indian restaurants all offer a good range of vegetarian dishes. Most airlines offer vegetarian options if you book in advance.
Ethnic groceries are great for special vegetarian foods. Middle Eastern delis have stuffed vine leaves, falafel, hummus and eggplant dips. Italian markets are great for homemade bread, pesto sauce, sun-dried tomatoes and fresh pasta. Indian and Asian markets have lots of vegetarian delicacies too.
Vegan and Egg Free
If you decide to go vegan and avoid eggs and dairy too, there are some surprisingly easy alternatives. Eggs are often used in baked goods due to their binding and leavening properties. Try one of the following the next time you prepare a recipe that calls for eggs.
Egg Substitutes
If a recipe contains just one or two eggs, you can often just leave them out. Add a couple of extra tablespoons of water for each egg to balance out the moisture content. Egg substitutes in powdered form are available in most food stores. Replace eggs in baking with a mixture of powdered egg replacer and water following the packet instructions.
Tofu
Alternatively, use one heaped tablespoon of soy flour or cornstarch along with two tablespoons of water to replace each egg in a baked product. Use one ounce of mashed tofu in place of one egg. Scrambling crumbled tofu with onions and peppers seasoned with cumin and/or curry makes a good replacement for eggs in breakfast dishes.
For muffins and cakes, half a mashed banana can be used instead of an egg, although it will change the flavour of the recipe. For vegan loaves and burgers, use any of the following to bind ingredients: tomato paste, mashed potato, moistened bread crumbs or rolled oats.
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