If you’re used to cooking cabbage for your St. Patrick’s Day meal, why not change up your repertoire by adding some kale in your cuisine? Loaded with powerful antioxidants, kale is actually a form of cabbage, too. It’s hearty enough to stand up in soups and stews, but I like simple presentations such as Kale Chips and Kale with Raisins and Pine Nuts.

Kale Chips
You’ll gobble up these ight and crispy veggie chips in no time and not feel guilty.

Servings: 2

4 large curly kale leaves
Olive oil spray
Sea salt

Preheat the oven to 350 degrees Fahrenheit. Wash the kale leaves and cut them into two-inch pieces. Try to make the pieces all the same size or they will not cook at the same rate. Spray a baking sheet with oil and place the pieces of kale on it in a single layer. Spray lightly with oil, if desired, and sprinkle with sea salt.

Bake for 7 minutes. Turn the chips over and bake for 3 to 7 more minutes, until crispy and edges just begin to brown. Cool and eat. For a spicy kick, sprinkle on chili powder and sea salt before baking.

Nutrition Info (per serving):
Calories: 20; Total Fat: 0.5 grams; Saturated Fat: 0 gram; Total Carbohydrate: 3 grams; Protein: 1 gram; Sodium: 135 milligrams; Cholesterol: 0 milligrams; Fiber: 1 gram

Kale with Raisins and Pine Nuts
The plump raisins balance out the bitter bite of kale. The sweet and nutty combo of this side dish is sure to please.

Servings: 3

1/8 cup toasted pine nuts
1 large bunch of kale, about 3/4 pound, center stems removed, washed and cut
2 tablespoons olive oil
2 garlic cloves, minced
1/2 cup raisins
Salt and pepper, to taste

Toast pine nuts in a skillet until they brown and become fragrant.

Sautee the garlic in olive oil for a minute, then add kale while it’s still slightly wet. Stir for a minute then cover with a tight-fitting lid. If water dries up, add a tablespoon at a time as needed.

Once kale is wilted, add raisins and pine nuts. Serve as a side dish or on top of whole-wheat pasta.

Nutrition Info (per serving):
Calories: 240; Total Fat: 12 grams; Saturated Fat: 1.5 grams; Total Carbohydrate: 34 grams; Protein: 5 grams; Sodium: 210 milligrams; Cholesterol: 0 milligrams; Fiber: 6 grams

For more green recipes, check out my Diet.com video, which include ideas for collard greens and bok choy.

Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Eat Well with Janel, and follow her on Twitter @DietitianJanel. Catch up on her previous posts here.

This Valentine’s Day, I want to strike a balance between sweets and heart-healthy foods, so I’ll be making loved ones my Pumpkin Banana Bread Pudding. It’s made with fiber-filled whole-wheat bread, pumpkin and bananas, which are all heart healthy. Better still, this vegan recipe is free of saturated fat and cholesterol, which means it’s a treat for your ticker, too!

Vegan Pumpkin Banana Bread Pudding
Servings: 10

6 cups whole wheat bread, cut into 1-inch cubes (about 1 lb)
3 very ripe bananas, mashed
2 1/4 cups vanilla soy milk
1/4 cup canned pumpkin
3 tablespoons corn starch
1/2 cup maple syrup
1 teaspoon vanilla extract
1 teaspoon pumpkin pie spice
Brown sugar

Preheat oven to 350 degrees and grease a 9 x 5-inch loaf pan with softened margarine. Place cubed bread in a large bowl.

In a small bowl, whisk together 1/2 cup soy milk and the cornstarch until no lumps remain. Add 1 1/2 cups soy milk to the mix and then the maple syrup, vanilla and pumpkin pie spice and whisk to combine. Pour mixture over cubed bread and stir to coat every piece. Allow to sit for at least 15 minutes so the liquid can soak into the bread. Mixture will be mushy and wet.

Mash together bananas and pumpkin. Fold them into the soggy bread. Pour mixture into loaf pan, patting down to make an even top. Tasting is optional (and highly encouraged).

Sprinkle brown sugar on top. Bake for 30 minutes until the top is slightly browned. Allow to cool slightly before serving. If you’re eating this later on, warm it in a 200 degree oven until you’re ready to serve.

Nutrition Info (per serving):
Calories: 230; Total Fat: 3 grams; Saturated Fat: 0 grams; Cholesterol: 0 milligrams; Sodium: 260 milligrams; Carbohydrates: 46 grams; Fiber: 5 grams; Sugar: 27 grams; Protein: 6 grams

Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Dine Dish Delish, and follow her on Twitter @DietitianJanel. Catch up on her previous posts here.

I’m scheduled for sports-related hip surgery this month and the road to recovery includes six weeks on crutches with zero activity. Zilch. My gym membership has been put on hold and the yoga mat rolled up and stored away until spring. With this lack of regular physical activity, I know I’m going to have to keep an eye on my eating habits.

Snacking is my weakness, but now I’ll need to snack especially sensibly. Here are some veg-friendly, comforting snacks I have planned to satisfy me during my recovery stint.  You too can enjoy them as nutritious treats to help you keep your healthy resolutions.

Crunch & Munch
When I get the urge to munch, nothing satisfies me more than some homemade popcorn. Even though I have two popcorn makers at home (it’s true!), my favorite popcorn making method is stove top. I simply heat some oil in a large pot and drop in three kernels. Once those pop, the pan is at the right temperature to pour in the rest of the popcorn kernels. I cover the pot tightly with a lid and watch as my big batch of popcorn grows. When I’m craving something sweet, I sprinkle on cinnamon and a dash of sugar. For savory popcorn, I add a pinch of sea salt, and for popcorn with a kick, I use a dash of chipotle powder.

Very Veggie
Veggies and hummus are snacking staples to hold me over between meals. Crudités, such as sugar snap peas, baby carrots and string beans, don’t even need to be cut up before eating, making this snack a simple one. I keep my hummus serving size to the standard two tablespoons to avoid overdoing it.

A cup of soup is a classic winter warmer, and I usually turn to the veggie stuff, which is low cal and won’t help pack on any pounds. For a simple soup that’s less than 100 calories, heat a cup of vegetable broth and add in a cup of frozen mixed veggies. To make it more of a meal, I add cooked beans and some brown rice.

Sweet Treats
I know I’ll crave sweets to soothe me so I’ve armed myself with delicious dessert ideas. Baked apples with a sprinkling of cinnamon and sugar taste decadent and count as a serving of fruit in disguise. 

Just because its winter doesn’t mean I can’t enjoy a bountiful of berries! I love a scoop of frozen blueberries defrosted and topped with a dash of cinnamon for a sweet treat that reminds me of summer.

Speaking of warmer weather, I always seem to long for ice cream even though the temps are below freezing outside. This is when I’ll make banana “ice cream” by simply blending a couple frozen bananas until they’re smooth. No other ingredients are required to have a frozen treat that tastes just like creamy banana ice cream. 

With all these delicious snack options, maybe watching my snack attacks in the New Year won’t be so hard after all!

Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Dine Dish Delish, and follow her on Twitter @DietitianJanel. Catch up on her previous posts here.

VEGETARIAN KITCHEN ACCESSORIES
Ever since I switched to a meat-free diet, these are gadgets and appliances I can’t live without:

Grill pan – Get great grill marks on tofu, tempeh and veggies without a big bulky outdoor grill. Buy one with a panini press lid and you can make grilled sandwiches, too.

Immersion blender – This hand-held tool makes soups and smoothies super creamy in a snap. Because it’s less bulky than a traditional blender, it’s a cinch to clean.

Soft measuring cups – Vegan baking involved gooey ingredients — peanut butter and agave, for example — that cling to the sides of measuring cups. Soft measuring cups allow you to pop the cup part inside out so you can scrape off the ingredients without losing any.

AeroGarden – This foolproof contraption helps you grow vegetables, herbs and even flowers without dirt (or a green thumb!) year-round.

Food dehydrator – Make your own dried fruit snacks and veggie chips easily; dehydrators work to retain most of the nutrients in your produce while preserving their shelf life.

Rice cooker – Make big batches of whole grains with the press of a button, a definite help for the busy cook. Look for rice cookers that also steam veggies for extra benefit.

Vegetable spiralizer – A spiralizer cuts vegetables and fruits into curly, ribbon-like slices. Try making zucchini ribbons or carrot curls to use in place of pasta or to top your salad greens.

FOR COOKBOOK LOVERS
Read it and eat. These books feature mouthwatering recipes that even carnivores will covet (we can’t guarantee all recipes meet Healthy Eats’ nutritional parameters, though).

• Isa Moskowitz’s collection — She’s authored several cookbooks, including Vegan with a Vengeance, Vegan Cupcakes Take Over the World, Vegan Brunch and Veganomicon.

• Dreena Burton’s The Everyday Vegan: Recipes and Lessons for Living the Vegan Life or Vive Le Vegan! Simple Delectable Recipes for the Everyday Vegan Family — This self-taught cook has a simple style that anyone can use.

• Mollie Katzen’s widely popular Moosewood Cookbook includes recipes for easy-to-prepare vegetarian dishes that are natural.

• Vegetarian Times – This magazine showcases exclusively vegetarian and vegan fare — plus nutrition and lifestyle information for the health-conscious reader. The gorgeous photographs will make you want to try every recipe!

DIY GIFTS
This may be a budget-savvy option but it’s still heart felt to give a gift straight from your own kitchen.

• Make dry veggie or bean soup mixes and scoop them into mason jars with decorative fabric lids.
• Create your own spice rubs for grilled veggies or tofu and put them in decorative spice boxes. Attach your favorite handwritten recipes.

For more of my favorite edible holiday gifts, check out my blog post Dine Dish Delish: DIY Edible Gifts.

Wishing you happy and healthy holidays!

Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Dine Dish Delish, and follow her on Twitter @DietitianJanel. Catch up on her previous posts here.

Take Stock
Be mindful of where the flavor comes from. Grandma’s pumpkin soup and vegetable stuffing may seem veg-friendly, but she likely uses chicken or even beef stock. If you’re worried, ask your host and maybe suggest that he or she make a side or two with vegetable stock. If your host (or guests) balk at the thought, prepare a version for yourself and offer it up to everyone else along with the meatier stuff. Most likely, no one will be able to tell that you swapped chicken stock with veggie stock — especially if you up the flavor with fresh herbs.

The Main Event: Turkey
Just because you don’t eat meat, that doesn’t mean your meal has to lack protein. Many Thanksgiving dinners include a soup course, which you can turn into a main dish. Again, see if your host will switch to vegetable broth or offer to bring your own squash stew or bean chili for everyone. One of my favorites is EatingWell’s Sweet Potato and Black Bean Chili. Both options will provide the protein you need to satisfy you and other guests, and there’s no need to turn to cooking up one of those prepackaged, meat-substitutes such as Tofurky.

Not Always Room for Jell-O
I always loved the sweet dishes that made it to our family’s Thanksgiving table — my mom’s gelatin mold and my grandma’s sweet potato casserole dotted with mini-marshmallows. But when I celebrated my first vegetarian Thanksgiving, I vetted the classic dishes to weed out what wouldn’t work. That included those gelatin-containing sides. Gelatin, the ingredient that gives Jell-O, marshmallows and even jiggly cranberry sauce their bounce, is made out of the collagen in cow or pig bones, hooves and connective tissues. There are great vegetarian gels and marshmallows on the market that you can use, but why not stick to a simpler, more wholesome option: Sprinkle your sweet potatoes with a little brown sugar or a squirt of agave (or just enjoy their sweetness au naturale).

But There’s Butter
You bet there’s butter in those pies, mashed potatoes and more. There may be milk and eggs as well. If you avoid dairy ingredients altogether, bring along your own sweet treat — one featuring fresh harvest fruits. Try preparing a warm Apple Compote (serve with a scoop of dairy-free ice cream) or some cinnamon-spiced baked pears. Without all that butter, these sweets are lower calorie, too.

Need more ideas for vegetarian/vegan recipes to bring to dinner? Try these:
• Endive & Watercress Salad with Pomegranate Dress (vegan)
  Honey Roasted Sweet Potatoes (vegetarian)

• Vegetarian Sweet Potato Pie (also vegan)
• Perfect Cranberry Sauce (vegan)
• Squash, Chickpea & Red Lentil Stew (vegan)
• Pumpkin Wontons (vegetarian)

TELL US: What is your favorite vegetarian recipe for Thanksgiving?

Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Dine Dish Delish, and follow her on Twitter @DietitianJanel. Catch up on her previous posts here.

Here are some of my favorite pumpkin recipes.

Overnight Pumpkin Oatmeal
Have this first thing, and you’ll tackle a third of your daily fiber need. No need to stand over a hot stove either — prep them overnight and pop them in the microwave the next morning for a quick fix.

Serves: 1

1/2 cup dry old fashioned oats
1/2 cup vanilla soymilk
1/2 cup canned pumpkin
2 teaspoon maple syrup
1/8 teaspoon pumpkin pie spice (or cinnamon and nutmeg)

Combine oats, soymilk, pumpkin, maple syrup and pumpkin pie spice in a container and refrigerate overnight. Place the mix in a microwave-safe bowl and heat for about 2 minutes.

Nutrition Info (per serving):
Calories: 310
Total Fat: 5 grams
Saturated Fat: 0 grams
Carbohydrates: 56 grams
Protein: 12 grams
Sodium: 75 milligrams
Cholesterol: 0 milligrams
Fiber: 9 gram

Pumpkin-Banana Smoothie
Squashed for time? (Ha, get it?) This on-the-go smoothie is perfect — plus, you make enough for two so you don’t have to worry about sharing.

Serves: 2

1/2 cup vanilla soymilk
1 peeled frozen banana, sliced up
1/2 cup canned pumpkin
1/8 teaspoon pumpkin pie spice (or cinnamon and nutmeg)
1 tablespoon brown sugar

Blend all ingredients in a blender or with a hand-held immersion blender until you have a smooth consistency. Tip: Freeze the peeled and sliced banana and refrigerate the pumpkin ahead of time so you have a cold and refreshing smoothie.

Nutrition Info (per serving):
Calories: 114
Total Fat: 1 gram
Saturated Fat: 0 grams
Carbohydrates: 26 grams
Protein: 3 grams
Sodium: 56 milligrams
Cholesterol: 0 milligrams
Fiber: 3.5 grams

Pumpkin Wontons (shown above)
These sweet wontons are a great way to enjoy pumpkin pie’s flavors in individual bites — portion control at its best! You’ll find wonton wrappers (like these from Nasoya) in the refrigerated produce section of most major grocery stores. I discovered this recipe in Vegetarian Times, but vegans beware, wonton wraps typically contain egg.

Serves: 16
1 cup canned pumpkin
2 tablespoons maple syrup
3 tablespoons light brown sugar
1 teaspoon pumpkin pie spice
16 packaged wonton wrappers
Granulated sugar for dusting
Ground cinnamon for dusting

Preheat your oven to 400 degrees F. In a medium bowl, mix pumpkin, maple syrup, brown sugar and pumpkin pie spice. Place a wonton wrapper flat on your work surface. Spoon one tablespoon of filling into the wonton center. Moisten edges of the wonton with water and fold in half to form a triangle. Press the edges to seal. Repeat with the remaining filling and wontons.

Arrange filled wontons on an un-greased baking sheet. Lightly coat the wontons with nonstick cooking spray and sprinkle each with sugar and cinnamon. Bake until golden, about 16 minutes. Turn and bake 2 more minutes. Set baking sheet on a wire rack to cool. Serve warm.

Nutrition Info (per wonton):
Calories: 46
Total Fat: 0 grams
Saturated Fat: 0 grams
Total Carbohydrate: 10 grams
Protein: 1 gram
Sodium: 83 milligrams
Cholesterol: 1 milligrams
Fiber: 0.5 gram

Pumpcake?
You can actually use a 15-ounce can of pumpkin in place of eggs and oil when baking a cake from a packaged mix. Just combine the mix and the pumpkin and follow the baking directions. You’ll get a hint of pumpkin flavor while slashing the added fat and cholesterol from the oil and eggs.

Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Dine Dish Delish, and follow her on Twitter @DietitianJanel. Catch up on her previous posts here.

How Much Is Too Much?
First things first, packaged mock meats shouldn’t be your everyday vegetarian choice. Sure, they add texture, provide cholesterol-free protein and can help recreate a meaty main, but look at the ingredients list. You probably won’t be able to pronounce half the words on that huge list. Turn to these packaged substitutes only when you really want some beans and franks, a deli sandwich or need a quick fix — that is, a couple times a week or less. You can get the same protein fix and meaty bite from beans, tofu, nuts, seeds, whole grains, mushrooms and more.

Sliced Deli “Meat”
When I used to eat meat, I never really liked sliced deli meats, so it’s no surprise that imitation deli meat doesn’t wow me. I’ve tried LightLife’s Smart Deli slices (available in most supermarkets) and found the texture slightly rubbery. Unlike most mainstream lunch meats, vegetarian options are free of fat, cholesterol, nitrites and MSG. But imitation or not, deli meats are full of sodium; four slices of LightLife’s “meats” use up 20% of your daily sodium. For a protein fix, try peanut butter or a bean-based spread (like hummus) on your sandwich.

“Chick-un” Patties & Nuggets
Americans love chicken, so it’s no wonder there’s a huge variety of imitation chicken products out there — or as I like to call them, “chick-un.” There is everything from nuggets to patties from brands like Bocca, Morningstar Farms and more. Flip the package over and look at the long list of ingredients. I counted 50 on the nuggets in my freezer. One common item is “textured vegetable protein,” or TVP, which is a dried, concentrated soy protein that is versatile enough to work in many faux meat products. It’s a heavily processed ingredient, so don’t overdo it. I’ll admit I do like munch on nuggets sometimes. To me, they taste identical to the real thing and, when baked, cook up nice and crisp, just the way I like them.

Veggie Dogs
Sometimes — at a cookout or the ballpark — you just want to sink your teeth into a hot dog. Veggie dogs (and sausages) have some advantages over their beef, chicken or pork counterparts: fewer calories, less fat, less sodium and more protein. However, they also may contain potentially harmful ingredient vegetable gum carrageenan, which helps hold these mock meats together. The jury is still out on how hazardous it is in the long run but less processed is always better. Another downside: “not dogs” can be mushy (especially when boiled or nuked) and don’t hold up in a bun. I usually mix them into vegetarian baked beans and soups and stews. The American Dietetic Association invited a group of taste testers, including vegetarians AND meat eaters, to rate which of popular veggie dogs they liked best. LightLife’s Smart Dog was the winner. Morningstar Farms Veggie Dog came in second, and Yves Good Dog rounded out the pack. Morningstar Farms Veggie Dogs aren’t available currently, but they have some “sausages” that are carrageenan-free.

Ground “Beef”
When I decided to rework my mom’s meatloaf recipe, I worried the soy-based grounds out there wouldn’t cut it, but Lightlife’s Smart Ground has a similar texture to ground beef and blended well with my spices and seasonings. I suspect you’d get similar results if you made mock meatballs or burgers, or tried other brands. If you’re looking to experiment with a veggie meatloaf, you can find my Meatless Meatloaf recipe here.

Veggie Burgers
If you want a burger that’s more beefy, you’ll like Bocca’s wide variety. They taste great when cooked in a toaster oven or on an outdoor grill and don’t crumble or get mushy. Sometimes I’m even fooled when my boyfriend makes a Bocca burger — it almost smells like meat. Other folks prefer veggie burgers to have a more grainy flavor and lots of veggie chunks (which means they might fall apart more). You can find mushroom-flavored, black bean-flavored and even cheese-infused variations. Test different brands and find your faves. Of course, the smartest option is always to make your own — check out some of my recipes below:

• Bulgur Burgers with Chickpeas
• Chickpea Broccoli Burgers
• Acorn Squash Veggie Burgers
• Tempeh Soysage Burgers
• Eggplant Spinach Burgers

Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Dine Dish Delish, and follow her on Twitter @DietitianJanel. Catch up on her previous posts here.

TELL US: Do you ever turn to mock meats? What are your favorites?

Slaws are a good way to get your fill of veggie servings in one dish, and they’re inherently vegetarian-friendly. You can add diced fruit in for a sweet crunch or nuts for a heart-healthy, omega-3 boost. Vegetarians and flexitarians might want to throw in some beans, chickpeas or grilled tofu for a more complete, protein-packed dish. And no need to turn to the old standbys drenched in mayonnaise, which are high in fat and calories. Vinegars or light dressings do the trick nicely.

Here are some of my favorite slaws I’ve tried so far this year.

Summer Slaw with Farmers’ Market Finds (shown above)
This slaw features cabbage, kohlrabi and carrots I picked up at my local farmers’ market. I had never eaten or even seen kohlrabi before then! The farmer recommended I enjoy it raw, sliced into a salad. It has a slightly sweet taste reminiscent of a broccoli stalk.

Ingredients:
1/2 head cabbage, cut into thin slices
1 kohlrabi, cut into bite-sized pieces
10 carrots, cut into bite-sized pieces
1 tablespoon grape seed oil
3 tablespoons Orange Muscat Champagne Vinegar
Salt and pepper to taste

Chop and mix all ingredients in a big bowl. Whisk together the oil and vinegar and pour over the veggies. Let the flavors marinate for about 45 minutes.

In the end, this salad was fresh and easy with lots of crunch. You can get creative with your ingredient combination — maybe try sliced radishes or broccoli stems in place of the kohlrabi or romaine lettuce instead of cabbage. If you can’t find Orange Muscat Champagne Vinegar, a more specialty item, replicate it with a few tablespoons of orange juice mixed with some white wine vinegar.

Broccoli Slaw
This simple dish is made even easier thanks to the packaged, bare broccoli slaw you can find in most grocery stores. I was inspired by the simple recipe on the back of my slaw package, which called for ingredients I always have at home.

Ingredients:
1 bag broccoli slaw
1/4 cup chopped walnuts
1 apple, diced
1/2 cup raisins or dried cranberries
1/4 cup low-fat dressing of choice (I used a soy ginger dressing)

Put all together in a big bowl, mix and toss with dressing. I love fruit in my salads so the apples and raisins were a sweet treat. You can make this more of a full meal by adding in some teriyaki-flavored tofu.

Southwestern Corn and Black Bean Slaw
I got the idea for this salad mix from an issue of EatingWell but wanted to take it from salad to slaw. So I used my head and added a cabbage head to the mix (ha!). The crunchy cabbage addition was a big hit among my slaw-sampling friends.

Ingredients:
1 can of corn, unsalted
1/3 cup pine nuts, toasted
1/4 cup lime juice
2 tablespoons extra-virgin olive oil
1/4 cup chopped fresh cilantro
1/2 teaspoon salt
Freshly ground pepper to taste
2 15-ounce cans black beans, rinsed
2 cups shredded red cabbage (or 1 bag of pre-shredded cabbage)
1 large tomato, diced
1/2 cup red onion, minced

Drain and rinse the cans of corn and beans. Place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes. (Heads up: Pine nuts toast very quickly!) Then, whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until you’re ready to serve.

Serving tip: This was fun to eat scooped onto tortilla chips.

Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Dine Dish Delish, and follow her on Twitter @DietitianJanel. Catch up on her previous posts here.

Grilling pineapple, or any fresh fruit, is pretty simple. All you have to do is cut your pineapple (or peaches or even watermelon) in thin rounds or strips and grill on either side for about 5 minutes — or until they have those neat grill marks. Living in a Boston apartment, I don’t have the luxury of an outdoor grill, so I improvise with my stove top grill pan and still get great results.

Double the Pineapple Pleasure
Grilled pineapple makes a great dessert, but don’t count it out for your main course, too (plus, you get two servings of fruit!). Recently, I was grilling up some tempeh for a simple sandwich and decided to top it with pineapple pieces for a Hawaiian-style, tangy dinner.

Wait, What’s Tempeh?
Never heard of tempeh? It’s a must-know for vegetarians or the veg-curious. Often used as a meat-replacement, tempeh is a cultured cake of soybeans and/or grains — it’s been a staple in Indonesia for more than 2,000 years. Tempeh is traditionally made by cooking and de-hulling soybeans, inoculating them with a culturing agent, and then incubating the soybeans overnight until they form a solid cake.

Sounds creepy, right? Just think of it in the same way that other fermented foods are processed — like cheese or yogurt. Tempeh is a great source of vegetarian protein. A serving of the tempeh I picked up at Whole Foods gave me 11 grams of protein. Look for it in the refrigerated section of the grocery store, near the tofu.

But Back to Making My Sandwich
To make my tropical sammy, I cut my tempeh into four slices and baked them in the toaster oven for about 20 minutes at 400 degrees. Once the pieces were cooked through and started to toast, I spread on some BBQ sauce and cooked for another 10 minutes. Meanwhile, I layered a slice of soy mozzarella and two grilled pineapple rounds on a whole-wheat English muffin. Then, I added in one slice of baked tempeh and chowed down.

The grilled pineapple and BBQ sauce combo works wonders on veggie burgers or grilled tofu, too. Or, for the flexitarians, add the pineapple with a sweet and sour marinade on salmon. It’s a nice flavor change from the usual lettuce and tomato and a great way to add fruit into your entrée.

And Don’t Forget Dessert
When you buy a whole fresh pineapple, it can feel like you have more than you know what to do with. To use up more of it, I grilled more pineapple rings and topped them off with a small scoop of vanilla ice cream while they were still warm. The combo of sweet and tangy flavors, along with hot pineapple melting the cool ice cream, made for a fun, flavorful dessert. Plus, I didn’t feel like I was on pineapple overload because they were served in such different ways.

Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Dine Dish Delish, and follow her on Twitter @DietitianJanel.

Here, I’d adopted a vegetarian diet for health reasons but was barely eating my good-for-me vegetables. I started experimenting with vegan and vegetarian cooking, and my mind — and my palate — quickly opened up to a delicious world of whole grains, legumes, vegetables, nuts and fruits. A good, healthy mantra for anyone is “all things in moderation.” Jumping into a junk-food vegetarian diet without any balance was definitely not that.

If you’re new to vegetarianism or looking to test it out, don’t make my same mistakes. Here are common pitfalls to avoid.

The Poor-Protein Vegetarian
When you switch from meaty to meat-free meals, you reduce your total protein intake (remember meat is a primary source of protein for most folks). But don’t get lazy and forget to add back an alternative protein source. Eating protein builds, repairs and maintains your muscles; it also keeps you feeling satisfied. Everyone’s protein needs vary — depending on our age, size and activity level. To estimate yours, multiply your body weight in kilograms by .8, or weight in pounds by .37. Beans, legumes, tofu and nuts are all great protein alternatives. I like to boost my spaghetti and sauce with white beans instead of meatballs — or for something like stir fry, I’ll swap the chicken for tofu.

The Vegetarian Who Doesn’t Eat Vegetables
I’ve actually met vegetarians who don’t eat vegetables and can survive on grilled cheese and onion rings alone! I guess there is a vegetable lurking in that order of onion rings, but nothing nutrient-rich, for sure. You can eat a bread-, pasta-, fries- and cheese-based diet every day, but that’s not exactly healthy. Even actress and Jenny Craig spokeswoman Kristie Alley fessed up to her own bad habits and told People: “For seven months I was a vegetarian, and I can’t tell you how much weight I gained being a vegetarian! A vegetarian would probably be eating vegetables. But to me being a vegetarian meant I’m going to eat enchiladas with no meat, and I’m going to eat lots of bread, lots of carbs.”

The Fast-Food Vegetarian
Cheese quesadillas, French fries, ice cream, pizza, nachos and candy — what do all of these foods have in common? They’re all junk foods, they’re often on fast-food menus and they’re all vegetarian (though not always vegan). When eating out, plan ahead by reviewing restaurant menus for healthier choices. A veggie burger may sound nutritious, but smother it in cheese and that sandwich could have more calories and fat than a beef burger. Sure, fried foods and cheesy snacks have their place (always in moderation!), but make sure that’s not all you’re eating.

The Processed-Food Vegetarian
Okay, so you’ve swapped your ballpark frank for a soy corn dog and chicken nuggets for soy nuggets. These meat-replacement products are still processed. Eyeball the ingredients list — they tend to be pretty long and contain chemicals, additives and lots of words you can’t pronounce. Vegans beware: some of these meat substitutes actually contain animal ingredients such as egg whites, cheese and dry milk. Experiment with whole-food protein sources, such as tofu and beans, instead. Use seasonings and marinades to jazz up baked tofu slices. Make your own veggie burgers with mashed chickpeas or grated veggies. I just made this great Bulgur Burger with Chickpeas and Tomato Chutney (shown above, served with kale, spinach and collard greens sauteed in olive oil over a piece of naan bread).

Following a vegetarian diet takes some extra planning to make sure you keep it healthy, but it doesn’t have to be complicated. Check back each month for my new series, “The Veggie Table” (get it?), and I’ll share my veg-friendly ideas and recipes so we can avoid meat-free mistakes together!

Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Dine Dish Delish, and follow her on Twitter @DietitianJanel.