Are you finding that you’re frequently opting for the three veg, but minus the meat? If so, you’re not the only one. According to India’s National Sample Survey, 42% of Indian households report eating a vegetarian diet, with a significant proportion more being meat-free some of the time.
Interest in a plant-based diet is on the rise in Korea too. Lee Won-Bok, president of the Korea Vegetarian Union, said that visitors to the union’s website have more than doubled in recent years.
Part-time vegetarians, or ‘flexitarians’, are those of us who eat vegie-style most of the time, but can be tempted by the occasional chicken wing or grandma’s beef rendang. The trend is gaining in popularity, as people try to boost the variety of their diets, cram in more vegetables and become increasingly conscious of their environmental footprint.
A healthy balance
But there’s a thing or two even the committed meat-eater can learn from our plant-worshipping friends. The occasional meat-free meal could come with real health benefits, if research into vegetarianism is anything to go by.
A vegetarian diet is said to reduce your chances of getting many diseases and cancers, as well as lowering your blood pressure, triglyceride and cholesterol levels. And did you know that vegetarians live roughly 3.6 years longer than meat eaters?
Eating meat-free for one day a week has even been advocated by Dr Rajendra Pachauri, Chair of the United Nations Intergovernmental Panel on Climate Change, who said that vegetarianism could help tackle global warming by cutting down on the carbon dioxide emitted when during animal feed production – and the methane produced by the animals themselves.
Gourmet dining
Gone are the days when vegetarian dining meant limp lettuce and floppy tofu. Today’s foodie chefs are embracing vegetarianism as a way of expanding their menus, challenging convention and experimenting with food.
In fact, winner of the Highest Climber Award and ranking eighth on the S.Pellegrino World’s 50 Best Restaurants list, New York’s DANIEL Restaurant devotes an entire tasting menu to seasonal vegetables – a feast for the meat-free diner.
Pumpkin patch
In light of this trend towards vegetarianism, we bring you three recipes using one must-eat vegetable: the pumpkin.
The vibrant orange vegetable is bursting with nutritional goodness. Like similarly hued carrots, pumpkins are full of beta carotene, which the body converts into the important antioxidant vitamin A. This helps to maintain healthy skin, strong immunity and good vision. The in-season veg also contains vitamins C and E, potassium, iron and calcium.
Pumpkins are very low in fat and calories, but have a high water content, so they make a great snack. Beware though, because eggs and cheese are often used in pumpkin dishes, the calorie count can sometimes be higher than you might expect.
Remember, if you opt for full-time vegetarianism, don't simply remove the meat from your diet. Instead you need to substitute in healthy vegetarian option. For example switch a stir fry meat, for tofu and some cashew nuts, or make your casserole with a mixture of chickpeas, lentils and cannellini beans. There is a huge range of vegetarian protein options available, from vegetarian sausages and steaks to the less process options like tofu, tempeh, legumes and lentils.
Cooking up a feast
When cooking pumpkin, complementary herbs include coriander, sage, thyme and rosemary. Ricotta, goat’s cheese and parmesan are all tasty cheeses that are sure to create a delicious dish, but opt for low-fat varieties.
Pumpkin seeds are also edible and offer bags of nutrition, including amino acids, zinc, protein, fibre and iron. Try drying them out on some paper towel, adding a little olive oil and sea salt, and roasting, stirring occasionally, until golden. They can be enjoyed as a healthy snack, tossed through salads or stir-fries and even used in muffins.
Sweet pumpkin soup
Chickpea salad with citrus dressing
Roasted vegetable and couscous salad