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Vegetarian Awareness Month-October

Photo Source: Health Jade

Not everyone wants to become a vegetarian but adding more fresh fruit and vegetables to your diet will improve your health. Vegetarian meals and side dishes taste delicious and provide vitamins, minerals, and nutrition.

Ways to Celebrate Vegetarian Awareness Month

Image Source: Veganizm

  • Eat one meal a week without meat, poultry or fish. This will let you experiment with new recipes and try some new dishes. Most cultures around the world have plant based recipes cooked in different ways. Vegetarian cooking saves money because many vegetables and fruits are reasonably priced in season.

  • Take a vegetarian cooking class for one day or several weeks at a local school, online, or private institution.

  • Grow your own vegetables and herbs in pots in the house to use in meals

  • Buy produce at your local farm or farmer's market. Look for produce in season as the prices are lower

  • Buy a vegetarian cookbook or borrow one from the library. Look for recipes online and try some with your regular meals

  • Visit a vegetarian restaurant and try some of their entrees or takeout food to eat at home with your family or friends.

  • Make vegetarian snacks for entertaining and for your family at home.

  • Make vegetarian side dishes to add more vegetables and fruits to your diet. Try salads, soups, pasta dishes, rice, and other dishes that have vegetables.

A Brief History Of Vegetarian Cooking

  • In 1847 Vogue Magazine mentioned the word vegetarian and defined it as someone who did not eat meat. During 1850 William Alcott a cousin of the author started the American Vegetarian Society and in 1972 Anna Thompson published the Vegetarian Epicure.

  • In 1908 the International Vegetarian Union was founded. It encouraged vegan groups around the world to promote vegetarian cuisine. Amos Bronson Alcott started a vegetarian community in New England called Fruitlands. They wore tunics and ate plants grown on their communal land. This organization only lasted a few months.

  • In 1926 The Vegetarian Society sent food parcels to many communities during a strike. During World War II the British were encouraged to grow their own fruits and vegetables due to the food shortage. In 1940 the number of vegetarians numbered 100,000.

Types of Vegetarians

You do not have to become a strict vegetarian to add more fruits and vegetables to your diet. The point of the article is to try to convince you to make some changes.

Image Source: Pintrest: Everyday Health


They are not really considered true vegetarians but eat mostly vegetables and small amount of meat, fish, poultry and dairy products. Consumers on this diet include more vegetables in their diet and less of the other foods. This is a less severe way to eat more fruits and vegetables.


They are not considered true vegetarians but eat fish, and plenty of fresh vegetables, fruits, nuts seeds, and grains.

Food For Pescatarian Diet Photo Soruce: TDT Thuo Cdantoc


This group eats only fresh fruits and vegetables and no meat, poultry fish or dairy. Many eat beans, grains, nuts, and seeds and use healthy oils or fat. There are several different groups within this category.

Lacto Ovo Vegetarian

This group eats fruits and vegetables, eggs, dairy and does not eat any animal products. They eat whole grains, beans, nuts, seeds, healthy oils, and vegetable protein.


You will need a medium sized saucepan, knife, cutting board, wooden spoon to sauté measuring spoons, bowls, soup spoons and soup scoop to serve.

Mushroom Tomato Vegetable Chowder

1 tablespoon olive oil or avocado oil

1 package sliced mushroom any kind

1 small can of diced tomatoes

3 to four medium sized carrots chopped

3 tablespoons chopped scallions.

1 small yellow squash diced

2 to 3 cups vegetable broth

1 teaspoon paprika

1 teaspoon black pepper

1 teaspoon lime juice


Wash mushrooms, carrots, squash, and scallions in bowl of warm water. Let soak about 5 minutes and drain. Cut large mushroom in half and cut carrots into bite sized pieces. Chop scallions and yellow squash into small pieces. In a medium sized saucepan over medium heat add the avocado oil and

the vegetables and sauté about five minutes. Stir constantly.

Add the can of diced tomatoes and vegetable broth and bring to a boil. Add paprika, black pepper, and lime juice. Lower heat and cook about 15 to 20 minutes. Serve hot. Serves about 4.

Vegetarian Cobb Salad

You will need a large bowl or container, cutting board, knife, plate or bowl, and serving utensils.

1 head of green leaf or red leaf lettuce

1 large tomato diced

1 avocado peeled and diced.

2 medium cucumbers diced.

1 bunch of scallions diced

1/4 cup crumbled gorgonzola cheese

1 tablespoon lemon juice


Soak green leaf lettuce, tomato, cucumbers, and scallions in pan of warm water for about five minutes. Drain water and dry. On the cutting board cut off end of green leaf lettuce and chop into bite size pieces arrange on the plate. Cut

tomatoes into small pieces and arrange on lettuce. Cut cucumber into slices and cut in half. Add to the salad. Dice scallion and mix into salad. Add crumbled gorgonzola cheese and mix well.

Cut avocado in half and remove pit and discard. Peel off skin by cutting into smaller piece and dice avocado into bite sized pieces. Add lemon juice and mix evenly into salad. Serves about 4

Photo Source: Five Heart Home

French Dressing

You will need small bowl, whisk, and serving spoon

1/4 cup avocado oil

1/4 cup tomato sauce

2 tablespoons apple cider vinegar

1 teaspoon paprika

1 teaspoon pepper

1 tablespoon sour cream or yogurt (this makes the dressing creamy)

Combine the ingredients in a small bowl and whisk ingredients until smooth. Serve with the salad.

Wild Caught Salmon Photo Source: Citarelli

Wild Salmon With Orange Chili Sauce

You will need a frying pan, oven, and plastic container to marinate fish, small knife,

and measuring spoon.

1 tablespoon avocado oil

1 piece wild caught salmon 1/2 to 1 pound

1 orange for juice

1 tablespoon siracha sauce

1 tablespoon lemon juice

1 teaspoon black pepper


In a container put salmon and use lemon juice on surface. Cut orange in half and squeeze juice on salmon. Using a small knife cut into salmon and score adding siracha sauce. Let it sit for 1/2 hour before cooking. Heat oven on roast to 350 degrees.

Put avocado oil in skillet add salmon. Squeeze other half of orange onto the salmon. Add more siracha sauce and rub into skin. Roast in oven about 20 minutes or more. Serve with rice or baked potato. Serves 2


This is Why Vegetarianism Didn't Catch on Until Recently, by Marta Zanaiska, Time, February 2016

World History of Vegetarianism, Vegetarian Society

From Pythagorean to Pescatarian The Evolution of Vegetarianism by Tori Avery, January 28, 2014 PBS Food

When Vegetarianism Went Mainstream, by Rebecca Rupp, July 2014, National Geographic

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