1. Tegan Bissell and Christina Ferraiuolo

2. After this presentation you will…  To aware of the different types of vegetarian diets  Understand basic protein needs and limiting amino acids  Learn sources of plant based proteins  Learn storage basics  Get examples of quick and inexpensive recipes

3. Types of Vegetarianism  Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.  Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.

4. Types continued..  Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.  Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.

5. Protein  Protein is made up of Amino Acids. The human body can not make 9 of the 20 essential Amino Acids, so they must come from food.  Complex proteins found in animal sources provide large amounts of all essential amino acids. Plant- based sources can be lacking in all amino acids. Variety in a vegetarian diet is key! If one food is low in a particular essential amino acid, another food can make up for the deficit.

6. Protein Needs  Make sure to eat good protein sources throughout the day  Make sure to eat protein at breakfast!  Snack with protein sources throughout the day

7. Food GroupLimiting Amino Acids Combine WithExample Legumes (beans,peas, lentils)Tryptophan, methionine Grains, nuts/seedsLentil soup with cornbread; peanut- sesame seed mix Grains (wheat, rice, oats, barley, corn, rye) Lysine, isoleucine, threonine Legumes, dairyKidney beans and rice Nuts/seeds (almond, cashew, filbert, pumpkin, sesame, sunflower, walnut) Lysine, isoleucineLegumesKidney bean soup with sesame seeds; whole-grain cereal with milk Animal foodsNot as limitedAny of aboveVegetables with yogurt dressing Limiting Amino Acids Eat from each category over the course of each day to assure the consumption of all amino acids!

8. Plant based Protein Foods  Beans: black beans, soy beans, pinto beans, chickpeas, lentils, navy beans, lima beans, peas.  Fermented Soy based foods: Soy Milk,Tempeh,Tofu  Nuts and Seeds: flax, cashews, peanuts, pumpkin/squash seeds, almonds, pistachios, sunflower seeds  Egg  Dairy Products: all types of cheese, yogurt, cottage cheese, and Greek yogurt.

9. Plant based “Dairy”  Rice milk and almond milk do not contain significant amounts of calcium or protein  I cup of almond milk has 1 gram of protein VS. 6 ounces of Greek yogurt has 15-20 grams of protein!!  1 cup of Soy milk has 6 grams of protein!

10. Pre-cook and Store!  Cooked Brown Rice  Cooked Quinoa  Canned beans Cooked  Frozen Bean Burgers  Frozen Vegetables  Frozen Sauces  Frozen Soups  Frozen Casseroles  7 days in fridge  3 days in fridge  Min 2 years on shelf  3-4 days in fridge  1 month  6 months  3 months  6 months  3 months

11. Veggie Burgers Ingredients:Cost  15 oz. can kidney beans, rinsed and drained.69  3/4 cup rolled oats.40  1/2 cup finely chopped fresh mushrooms1.30  1 finely chopped onion.30  1 carrot, finely shredded.10  1/2 cup finely chopped red bell pepper.70  3 garlic cloves, minced.20  5 Tbsp. chili sauce.60  1/2 tsp. salt-  ½ tsp. pepper- TOTAL: 4.29/4 = 1.07 per burger Preparation:  Combine all ingredients in a food processor or blender. Pulse or blend until coarsely chopped. Do NOT puree. Chill mixture, then shape into 4 1/2" thick patties. Wrap and freeze.  To cook, thaw patties in microwave or overnight in the refrigerator, then broil 4-6" from heat for 10-12 minutes or until patties are thoroughly cooked. You can also brown the patties in a bit of olive oil in a nonstick skillet for 5-7 minutes on each side. Serve on hamburger buns with lettuce, tomato, ketchup and mustard. 4 burgers

12. Recipes to try!  Portobello "Philly Cheese Steak" Sandwich Portobello "Philly Cheese Steak" Sandwich  Cheese-&-Spinach-Stuffed Portobello Cheese-&-Spinach-Stuffed Portobello  Black Bean Quesadillas Black Bean Quesadillas  Black Bean-Smothered Sweet Potatoes Black Bean-Smothered Sweet Potatoes  Broccoli, Cannellini Bean & Cheddar Soup Broccoli, Cannellini Bean & Cheddar Soup  Squash, Chickpea & Red Lentil Stew Squash, Chickpea & Red Lentil Stew

13. Even Quicker foods to try..  Hummus: tahini and chick peas  Any pasta/bean/vegetable based soup  Peanut butter and banana or fruit spread  Black beans and brown rice with salsa (gluten free!)  Yogurt smoothie with fruit/ peanut butter

14. Resources http://www.mayoclinic.com/health/vegetarian-diet/HQ01596 http://www.nomeatathlete.com/vegetarian-protein/ http://www.vrg.org/nutrition/protein.htm http://www.cdc.gov/nutrition/everyone/basics/protein.html http://www.realsimple.com/food-recipes/recipe-collections-favorites/quick-easy/no-cook-recipes-00100000085378/ http://cheaphealthygood.blogspot.com/2010/07/18-no-cook-meal-ideas.html http://www.mayoclinic.com/health/sodium/NU00284 http://busycooks.about.com/library/lessons/blfreezer.htm www.silk.com