Search

What’s the difference between vegan and vegetarian?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/katherine-livingstone-324808">Katherine Livingstone</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Vegan and vegetarian diets are <a href="https://link.springer.com/article/10.1007/s00394-023-03086-z">plant-based diets</a>. Both include plant foods, such as fruits, vegetables, legumes and whole grains. But there are important differences, and knowing what you can and can’t eat when it comes to a vegan and vegetarian diet can be confusing. So, what’s the main difference? <h2>What’s a vegan diet?</h2> A <a href="https://link.springer.com/article/10.1007/s00394-023-03086-z">vegan diet</a> is an entirely plant-based diet. It doesn’t include any meat and animal products. So, no meat, poultry, fish, seafood, eggs, dairy or honey. <h2>What’s a vegetarian diet?</h2> A <a href="https://link.springer.com/article/10.1007/s00394-023-03086-z">vegetarian diet</a> is a plant-based diet that generally excludes meat, poultry, ﬁsh and seafood, but can include animal products. So, unlike a vegan diet, a vegetarian diet can include eggs, dairy and honey. But you may be wondering why you’ve heard of vegetarians who eat fish, vegetarians who don’t eat eggs, vegetarians who don’t eat dairy, and even vegetarians who eat some meat. Well, it’s because there are variations on a vegetarian diet: <ul> <li> a lacto-ovo vegetarian diet excludes meat, poultry, fish and seafood, but includes eggs, dairy and honey </li> <li> an ovo-vegetarian diet excludes meat, poultry, fish, seafood and dairy, but includes eggs and honey </li> <li> a lacto-vegetarian diet excludes meat, poultry, fish, seafood and eggs, but includes dairy and honey </li> <li> a pescatarian diet excludes meat and poultry, but includes eggs, dairy, honey, fish and seafood </li> <li> a flexitarian, or semi-vegetarian diet, includes eggs, dairy and honey and may include small amounts of meat, poultry, fish and seafood. </li> </ul> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/594474/original/file-20240516-16-wjg71m.png?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/594474/original/file-20240516-16-wjg71m.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/594474/original/file-20240516-16-wjg71m.png?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=456&fit=crop&dpr=1 600w, https://images.theconversation.com/files/594474/original/file-20240516-16-wjg71m.png?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=456&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/594474/original/file-20240516-16-wjg71m.png?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=456&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/594474/original/file-20240516-16-wjg71m.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=573&fit=crop&dpr=1 754w, https://images.theconversation.com/files/594474/original/file-20240516-16-wjg71m.png?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=573&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/594474/original/file-20240516-16-wjg71m.png?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=573&fit=crop&dpr=3 2262w" alt="" /></a><figcaption></figcaption></figure> <h2>Are these diets healthy?</h2> A <a href="https://academic.oup.com/eurheartj/article/44/36/3423/7224412">2023 review</a> looked at the health effects of vegetarian and vegan diets from two types of study. Observational studies followed people over the years to see how their diets were linked to their health. In these studies, eating a vegetarian diet was associated with a lower risk of developing cardiovascular disease (such as heart disease or a stroke), diabetes, hypertension (high blood pressure), dementia and cancer. For example, in a <a href="https://www.sciencedirect.com/science/article/pii/S0002916523054497?via%3Dihub">study</a> of 44,561 participants, the risk of heart disease was 32% lower in vegetarians than non-vegetarians after an average follow-up of nearly 12 years. Further evidence came from randomised controlled trials. These instruct study participants to eat a specific diet for a specific period of time and monitor their health throughout. These studies showed eating a vegetarian or vegan diet led to reductions in weight, blood pressure, and levels of unhealthy cholesterol. For example, one <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1832195">analysis</a> combined data from seven randomised controlled trials. This so-called meta-analysis included data from 311 participants. It showed eating a vegetarian diet was associated with a systolic blood pressure (the first number in your blood pressure reading) an average 5 mmHg lower compared with non-vegetarian diets. It seems vegetarian diets are more likely to be healthier, across a number of measures. For example, a 2022 <a href="https://link.springer.com/article/10.1007/s00394-022-02942-8">meta-analysis</a> combined the results of several observational studies. It concluded a vegetarian diet, rather than vegan diet, was recommended to prevent heart disease. There is also <a href="https://link.springer.com/article/10.1007/s13668-024-00533-z">evidence</a> vegans are more likely to have bone fractures than vegetarians. This could be partly due to a lower body-mass index and a lower intake of nutrients such as calcium, vitamin D and protein. <h2>But it can be about more than just food</h2> Many vegans, where possible, do not use products that directly or indirectly involve using animals. So vegans would not wear leather, wool or silk clothing, for example. And they would not use soaps or candles made from beeswax, or use products tested on animals. The motivation for following a vegan or vegetarian diet can vary from person to person. Common motivations <a href="https://www.sciencedirect.com/science/article/pii/S2475299123157957">include</a> health, environmental, ethical, religious or economic reasons. And for many people who follow a vegan or vegetarian diet, this forms a central part of their <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9231820/">identity</a>. <h2>So, should I adopt a vegan or vegetarian diet?</h2> If you are thinking about a vegan or vegetarian diet, here are some things to consider: <ul> <li> eating more plant foods does not automatically mean you are eating a healthier diet. Hot chips, biscuits and soft drinks can all be vegan or vegetarian foods. And many <a href="https://theconversation.com/we-looked-at-700-plant-based-foods-to-see-how-healthy-they-really-are-heres-what-we-found-222991">plant-based alternatives</a>, such as plant-based sausages, can be high in added salt </li> <li> meeting the <a href="https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients">nutrient intake targets</a> for vitamin B12, iron, calcium, and iodine requires more careful planning while on a vegan or vegetarian diet. This is because meat, seafood and animal products are good sources of these vitamins and minerals </li> <li> eating a plant-based diet doesn’t necessarily mean <a href="https://theconversation.com/why-you-should-eat-a-plant-based-diet-but-that-doesnt-mean-being-a-vegetarian-78470">excluding</a> all meat and animal products. A healthy flexitarian diet prioritises eating more whole plant-foods, such as vegetables and beans, and less processed meat, such as bacon and sausages </li> <li> the <a href="https://www.eatforhealth.gov.au/guidelines/australian-dietary-guidelines-1-5">Australian Dietary Guidelines</a> recommend eating a wide variety of foods from the five food groups (fruit, vegetables, cereals, lean meat and/or their alternatives and reduced-fat dairy products and/or their alternatives). So if you are eating animal products, choose lean, reduced-fat meats and dairy products and limit processed meats.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/225275/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> </li> </ul> <a href="https://theconversation.com/profiles/katherine-livingstone-324808">Katherine Livingstone</a>, NHMRC Emerging Leadership Fellow and Senior Research Fellow at the Institute for Physical Activity and Nutrition, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/whats-the-difference-between-vegan-and-vegetarian-225275">original article</a>. </div>

Food & Wine

Vegetarians more likely to be depressed than meat-eaters

Vegetarians have around twice as many depressive episodes as meat-eaters, according to a <a href="https://www.sciencedirect.com/science/article/pii/S0165032722010643" target="_blank" rel="noopener">new study</a>. The study, based on survey data from Brazil, chimes with <a href="https://www.psychologytoday.com/gb/blog/animals-and-us/201812/the-baffling-link-between-vegetarianism-and-depression" target="_blank" rel="noopener">earlier research</a> that found higher rates of depression among those who forgo meat. However, the new study suggests that this link exists independent of nutritional intake. It may seem straightforward to look at a link between a diet and specific health problems and assume that the former is causing the latter via some form of nutritional deficiency. Yet the new analysis, published in the Journal of Affective Disorders, took into account a wide range of nutritional factors, including total calorie intake, protein intake, micronutrient intake, and the level of food processing. This suggests that the higher rates of depression among vegetarians are not caused by the nutritional content of their diet. So what might explain the link between vegetarianism and depression? Is there some non-nutritional mechanism that makes the former cause the latter? Or is the relationship down to something else entirely? First, it is possible that being depressed causes people to be more likely to become vegetarian rather than the other way around. The <a href="https://www.nhs.uk/mental-health/conditions/clinical-depression/symptoms/" target="_blank" rel="noopener">symptoms of depression</a> can include rumination on negative thoughts, as well as feelings of guilt. Assuming that depressed and non-depressed people are equally likely to encounter the upsetting truth of slaughterhouses and factory farming, it is possible that depressed people are more likely to ruminate on those thoughts, and more likely to feel guilty for their part in creating the demand. The depressed vegetarian, in this case, is not necessarily wrong to think this way. While depression is sometimes characterised as having unrealistically negative perceptions, <a href="https://www.psychologytoday.com/gb/blog/hide-and-seek/201206/depressive-realism" target="_blank" rel="noopener">there is evidence to suggest</a> that people with mild to moderate depression have more realistic judgments about the outcome of uncertain events and more realistic perceptions of their own role and abilities. In this case, there really is <a href="https://www.bryantresearch.co.uk/insights/acceptability-of-animal-farming-practices" target="_blank" rel="noopener">cruel treatment of animals in meat production</a>. And this really is caused by consumer demand for cheap meat. Second, it is possible that adhering to a vegetarian diet causes depression for reasons other than nutrition. Even if there is no “happy nutrient” lacking in a vegetarian diet, it could be the case that forgoing meat causes depression through other means. For example, adopting a vegetarian diet might affect one’s relationship with others and involvement in social activities, and sometimes may be associated with <a href="https://pubmed.ncbi.nlm.nih.gov/21361905/" target="_blank" rel="noopener">teasing or other forms of social ostracism</a>. Notably, the new study is based on survey data collected in Brazil, a country <a href="https://data.oecd.org/agroutput/meat-consumption.htm" target="_blank" rel="noopener">famous for its meat-heavy diet</a>. Some survey data has pointed to a <a href="https://www.nytimes.com/2020/12/26/world/americas/brazil-vegetarian.html" target="_blank" rel="noopener">sharp increase in vegetarianism in Brazil in recent years</a>, going from 8% in 2012 to 16% in 2018. However, the recent paper surveyed over 14,000 Brazilians and found just 82 vegetarians – scarcely more than half a per cent. One has to wonder if the same link between vegetarianism and depression would be observed in India or other countries where vegetarianism is more of a social norm. More importantly, as the <a href="https://www.bryantresearch.co.uk/insights/uk-protein-transition-in-4-graphs" target="_blank" rel="noopener">rate of vegetarianism increases in the UK</a> and other developed countries, will we see the relationship disappear over time? Finally, it is possible that neither vegetarianism nor depression cause the other, but both are associated with some third factor. This could be any number of characteristics or experiences that are associated with both vegetarianism and depression. For example, <a href="https://www.sciencedirect.com/science/article/pii/S0195666317305305" target="_blank" rel="noopener">women are more likely than men to be vegetarian</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532074/" target="_blank" rel="noopener">and to experience depression</a>. However, the Brazilian study took sex into account, ruling out this particular third variable. <h2>Not examined</h2> One variable that was not examined, but is plausibly linked to both vegetarianism and depression, is exposure to violent images of the meat industry. Preventing cruelty to animals is the <a href="https://www.statista.com/statistics/1062072/reasons-for-becoming-vegetarian-or-vegan-in-great-britain/" target="_blank" rel="noopener">most commonly cited reason</a> vegetarians give for avoiding meat. Documentaries like <a href="https://watchdominion.org/" target="_blank" rel="noopener">Dominion</a> and <a href="http://www.nationearth.com/" target="_blank" rel="noopener">Earthlings</a> that depict the cruelty in the meat industry cannot readily be described as feelgood films. One can easily imagine that a person who consumes this kind of media would become both vegetarian and, especially when most people choose to look the other way, depressed. There are several possible reasons for the link between vegetarianism and depression. This new study suggests that vegetarian nutrition is not the cause of depression. Instead, the vegetarian social experience may contribute to depression, depression may cause an increased likelihood of becoming vegetarian, or both vegetarianism and depression may be caused by a third variable, such as exposure to violent meat industry imagery. This article originally appeared on <a href="https://theconversation.com/vegetarians-more-likely-to-be-depressed-than-meat-eaters-possible-reasons-191707" target="_blank" rel="noopener">The Conversation</a>. Image: Shutterstock

Body

Chickpea curry

Perfect for dinner through the week, this chickpea curry isn’t just tasty; it’s also healthy, cheap and filling. Serves: 2 Ingredients: <ul> <li>1 tablespoon oil</li> <li>1 onion, chopped</li> <li>1 garlic clove, crushed</li> <li>¼ teaspoon salt</li> <li>½ teaspoon cumin powder</li> <li>¼ teaspoon coriander powder</li> <li>¼ teaspoon turmeric powder</li> <li>¼ teaspoon red chilli powder</li> <li>1 fresh tomato, chopped</li> <li>400g tin chickpeas, drained and rinsed</li> <li>5cm piece root ginger, grated</li> <li>Pinch of garam masala </li> </ul> Method: 1. Heat a deep saucepan (with a lid) and add the oil. Cook the onions and garlic, until the onions are caramelised. 2. Add the salt, cumin, coriander, turmeric and red chilli powders. Mix for a minute and tip in the tomato. Cook the sauce until it begins to thicken. 3. Add four tablespoons water and stir. Then tip in the chickpeas and mix. Cover and simmer for five minutes. Then add the ginger and the garam masala. Cook for another minute. TOP TIP: Best served with rice. Image: Getty

Food & Wine

School slammed for going completely meat free

A school’s decision to go “meat free” permanently has sparked anger among parents, with some even trying to transfer their children to different schools.Barrowford Primary School in Lancashire, England, has begun offering vegetarian dinners and urged students not to bring meat in their packed lunches.Though the school introduced the new rule last year, a letter informing parents was only sent out last week, according to <a href="https://www.thesun.co.uk/news/17631295/school-bans-meat-vegetarian-packed-lunches/" target="_blank" rel="noopener">The Sun</a>.The school has said it hasn’t received any complaints about the new meals, but unhappy parents have taken to Facebook to share their feelings.Zoe Douglas, whose children attend Barrowford, is even attempting to transfer her children to a new school as she has “had enough”.“It is a joke. I’m looking to move mine as I’ve had enough of that school,” she said.“I think they forget that non-meat eaters and vegans have to take a lot of supplements. What supplements are they getting instead at that school?“Nothing, probably saving on food costs.”Ms Douglas is also angered by the fact the meal plan was introduced “ages ago”, but she has only just found out why her daughter returned from school talking about “disgusting” new sausages.“I only found out this week in an email,” Ms Douglas said.“Amelia ordered sausage and mash and when she bit into her sausage she said ‘eww’.“Teachers said, ‘oh, it’s a vegetarian sausage’ but they hadn’t told her before she ordered.“She ended up just having mash for her dinner. I’m fuming. She’s been on packed lunches since.”Another parent, who wished to remain anonymous, questioned why everyone couldn’t be accommodated, rather than forcing meat-eating kids to adapt their diet.“Why not accommodate the veggies, vegans, whatever and add to the menu instead of making our kids adapt?” they queried.“And to request parents pack lunches that are veggie as well, not to mention the local farmers, this is absolutely ludicrous.“No wonder my kids are starving and raid the fridge before the shoes are off.“Vegetarian is a choice for when they are older.”Other parents asked, “what happened to freedom of choice?”, while others said they were “dumbstruck” at the “absolutely ridiculous” decision.Some locals are particularly upset, due to the school’s rural location where farming is a core part of the area.Livestock buyer Alex Nutter said: “We have absolutely no hope of teaching the younger generation about our food production when primary schools are teaching them to be ‘meat-free’.“It’s very worrying what we’re up against.”Other parents have welcomed the move and see it as the school catering to the different needs of students.Head teacher Rachel Tomlinson said the decision was made to “stop climate change” in the letter sent to parents.Ms Tomlinson noted that meat and dairy products “come at a huge environmental cost” as the livestory industry has a large carbon footprint.“If you still want to send packed lunches, could you please consider meat-free options to further support us in doing our bit to reduce carbon emissions as a school community?” she concluded in the letter.When approached by The Sun, Ms Tomlinson said the decision was made to show changing daily habits can have an impact.“Our children learn about the principles of sustainable development as part of the national curriculum, and are really interested in how they can contribute to better looking after our environment,” she said.“We have been careful to approach this in a balanced way, and teach that it is fine to eat meat, but that reducing our consumption can help our planet.”Image: Getty Images

Food & Wine

New study finds vegetarians and vegans more likely to suffer from depression

Image: Getty Researchers from Queensland’s Bond University have found that a low-quality plant-based diet, compared to a diet rich in fresh produce, could lead to poorer mental health. Nutritional psychiatry researcher Megan Lee said the finding was particularly significant given the increasing popularity of vegan and vegetarian lifestyles and the proliferation of packaged foods targeted at those groups. Processed foods are high in refined vegetable oils, grains, salt and sugar. “There is a general perception that following a plant-based diet is inherently healthy but like any diet it comes down to what you put in your mouth,” Lee said. “Vegans and vegetarians are not automatically eating heaps of fruit and veg because there are all these products out there that are fully processed, fully refined.” People may inadvertently be consuming high levels of processed plant foods which is a known risk factor for increased depression. During the study, researchers looked at the diet and mental health of 219 vegans and vegetarians aged 18-44 across the country, who were then asked to complete relevant questionnaires. Researchers found those with lots of fresh fruit, vegetables, nuts, seeds, legumes and whole grains in their diet were at a lower risk of depression compared to those on low-quality diets. The link in diet and the risk of depression was likely due to the presence of complex carbohydrates, fibre, probiotics and antioxidants, which have all been found to decrease symptoms of depression, Lee said. “It seems to have more a protective role,” she said. “Our research did not find that a plant-based diet was a treatment or fix for those who were already depressed.” Vegans and vegetarians are already more vulnerable to depression than the general population, Lee added. “We think this (susceptibility to depression) might be because vegans and vegetarians tend to be more conscious about external issues—animal welfare, environmental concerns—and they can be ostracised socially because of their choice of diet,” she said. The research also found meat-eaters can also protect their mental health by consuming more fruits and vegetables.

Food & Wine

Australia’s oldest dinosaur was a peaceful vegetarian, not a fierce predator

Ipswich, about 40 kilometres west of Brisbane, seems an unlikely place to find dinosaur fossils. Yet the area has produced the oldest evidence of dinosaurs in Australia. A fresh look at these fossils now reveals they aren’t what they first seemed, and it’s prompting us to reconsider how the story of Australia’s dinosaurs began. In research <a href="https://www.tandfonline.com/doi/full/10.1080/08912963.2021.1984447">published</a> today in Historical Biology, we reanalyse a sequence of 220-million-year-old tracks from the Ipswich Coal Measures, thought to have belonged to a carnivorous dinosaur. We show they actually belonged to an early sauropodomorph — a distant relative of the plant-eating sauropods that roamed the planet much later, during the Jurassic and Cretaceous periods. This is the first time fossil evidence of early sauropodomorphs has been found in Australia. <h2>Subterranean dinosaur tracks</h2> The Ipswich area was once the principal source of coal for Queensland. Its suburbs including Ebbw Vale, New Chum and Swanbank were dotted with underground mines during the late 1800s and the first half of the twentieth century. These mining operations involved the creation of deep shafts and tunnels, from which miners could access deposits of coal sandwiched between other layers of rock. Some tunnels would descend hundreds of metres below the surface. The coal would be removed from the seam by hand, and pillars were left in its place to support the ceiling of the resulting underground “room”. It was difficult and dangerous work. In 1964, miners working at the Rhondda colliery in New Chum made a startling discovery. As they removed the coal from a seam they were following 213 metres below the surface, a series of giant, three-toed tracks became exposed in the ceiling of the mine shaft. For the miners, it was as if a dinosaur had just walked over their heads. <a href="https://images.theconversation.com/files/427699/original/file-20211021-16-1f6x0w5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/427699/original/file-20211021-16-1f6x0w5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> These tracks remain the oldest-known dinosaur fossils in the entire continent. They’d been made by a dinosaur walking across a layer of swampy vegetation, which would be extracted as coal 220 million years later. Buried under fine silt and mud, they’d been preserved as natural casts. It had been assumed some type of predatory dinosaur made the tracks. The only problem was the footprints were reportedly about 40–46 centimetres long. This would suggest the track-maker was just under 2m high at the hips. This isn’t necessarily large for a theropod such as Allosaurus fragillis, which was about this size. Tyrannosaurus rex was even bigger, with a hip height of about 3.2m. But the tracks found in Ipswich were created during the Late Triassic about 220 million years ago — 65 million years before Allosaurus and 150 million years before T. rex. And fossil evidence from around the world indicates theropods of a larger size didn’t appear until the start of the Early Jurrasic Period, 200 million years ago. Was something unusual afoot in Australia during the Late Triassic? As part of a broader review of Australian dinosaur tracks, we decided to take a closer look at the Rhondda colliery tracks. The mine has long been closed, so the original tracks are no longer accessible, but archival photographs and a plaster cast are held at the Queensland Museum. <h2>Dispelling the myth of the ‘Triassic terror’</h2> Using the photos and cast, we created a 3D digital model of the track to allow a more detailed comparison with other dinosaur tracks from around the world. Our study revealed two important things. First, the footprints were not as big as initially reported. Excluding drag marks and other unrelated surface features, they are close to 32–34cm long (not 40–46cm as previously documented). Second, the shape of the footprints and the sequence in which they were made is more consistent with early sauropodomorphs. Sauropodomorphs were the distant relatives of the lumbering sauropods of the Late Jurassic and subsequent Cretaceous Period. The towering Triassic terror of the Ipswich Coal Measures was no more. In its place was a peaceful plant-eater. <img src="https://images.theconversation.com/files/427698/original/file-20211021-24-ztn4dr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="Australia's oldest dinosaur, reconstructed based on a fossilised tracks founnd in 220 million year old rocks from Ipswich." />The remains of early sauropodomorph dinosaurs have been found in Upper Triassic rocks, aged between 220 million and 200 million years, in continental Europe, Argentina, Brazil and South Africa. And by the start of the Jurassic, 200 million years ago, they had achieved a near global distribution, with fossils in North America, China and Antarctica. This isn’t surprising, given the continents at the time were still connected in a single landmass called Pangaea. Our new interpretation of the Rhondda colliery tracks shows early sauropodomorphs lived in Australia, too, and that Australia’s first dinosaurs were friendlier than we thought. <a href="https://theconversation.com/profiles/steven-w-salisbury-3400">Steven W. Salisbury</a>, PhD; Senior Lecturer, School of Biological Sciences, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/anthony-romilio-131227">Anthony Romilio</a>, PhD, Independent Researcher, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/australias-oldest-dinosaur-was-a-peaceful-vegetarian-not-a-fierce-predator-170275">original article</a>. Image: Anthony Romilio

Family & Pets

Five things for over-65s to consider when switching to a plant-based diet

There are plenty of reasons people switch to a plant-based diet, including ethical and environmental reasons. However, a growing number of people are shunning meat for health reasons. Evidence shows that plant-based diets may help support the immune system, lower the risk of heart disease and stroke, and may be good for overall health. While a well-planned plant-based diet can support healthy living in people of all ages, our nutritional needs change with different life stages, so people over the age of 65 may need to take more care when opting for a plant-based diet. They may have specific nutritional needs and may need certain nutrients, vitamins and minerals to stay healthy. Here are some things over-65s may want to consider when switching to a plant-based diet: 1. Eat enough protein Older adults need more protein compared to the general adult population in order to preserve lean body mass, body function and good health. While most adults only need around 0.75g of protein per kilogram of body weight a day, it’s recommended that healthy older adults should increase their daily protein intake to 1.0-1.2g per kilogram of body weight. This is even higher for older adults who are malnourished or have a severe illness, as these conditions trigger a hypermetabolic state, where the body needs more energy and protein to function. To ensure adequate protein intake, make sure meals and snacks contain plant-based proteins, such as chickpeas, tofu, black-eyed beans, kidney beans, lentils, quinoa, wild rice, nuts and seeds, nut butters and soya alternatives to milk and yoghurt. Eggs and dairy products are also good protein sources if you’re including these in your diet. 2. Include calcium and vitamin D Calcium and vitamin D both play an important role in maintaining good bone health, which is extremely important in older age as osteoporosis and associated fractures are a major cause of bone-related diseases and mortality in older adults. Most adults need 700mg of calcium per day. However, women past the menopause and men over 55 should have 1200mg of calcium per day. There’s a wide range of non-dairy food products that contain calcium for those who are plant-based, including calcium fortified soya milk and almond milk, calcium fortified cereals, pitta bread, chapatti and white bread. For those who include fish in their diet, fish such as whitebait, and sardines and pilchards (with bones) contain good amounts of calcium per serving. Older adults are also recommended to get 10 micrograms (mcg) of vitamin D daily. Not only is vitamin D important for bone health, it’s also one of the nutrients involved in supporting the immune system and helping it to function properly. Older adults are more vulnerable to deficiency as they may have less sunlight exposure, and their skin is less able to synthesise vitamin D. Mushrooms grown in sunlight, fortified spreads, breakfast cereals, and dairy alternatives are all good sources of vitamin D. Having said this, it’s hard to get vitamin D from diet alone, so a supplement of 10mcg a day (especially in the winter for those who may not get outside often), is recommended. It’s worth noting that some vitamin D supplements aren’t suitable for vegans, as they may be derived from an animal source, so vitamin D2 and lichen-derived vitamin D3 may be used instead. 3. Get your vitamin B12 Vitamin B12 is essential for making red blood cells, keeping the nervous system healthy, and providing energy. Older adults need 1.5 micrograms of vitamin B12 per day, similar to younger adults. But many older people may be at risk of vitamin B12 deficiency, affecting an estimated one in twenty people aged 65 to 74 and one in ten people over 75. Those who don’t eat meat, fish or eggs may not be getting enough vitamin B12, as it’s found abundantly in animal-based food sources. Some plant-based sources of vitamin B12 include fortified breakfast cereals, yeast extracts (like Marmite), soya yoghurts, and non-dairy milks. People may consider taking a Vitamin B12 supplement. Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm. However, they should consult their doctor or registered dietitian first. 4. Eat iron-rich foods Low iron intake can be an issue for those who don’t have a varied diet, especially for men aged 65 and over living in residential care homes and women over 85. Iron is essential for making red blood cells, which carry oxygen around the body. It’s also essential for physical performance, wound healing, supporting the immune system, cognitive development and function and thyroid metabolism. Older adults need 8.7mg of iron a day. Foods containing vitamin C – such as citrus fruits – may help the body absorb iron better. Alexandra Anschiz/ Shutterstock Plant sources include wholegrains, green leafy vegetables like spinach, seeds, pulses and dried fruits. Since iron in plant foods is absorbed less efficiently compared to iron in animal proteins, having vitamin C-rich foods like citrus fruits, green pepper and broccoli can help iron be better absorbed. 5. Make every bite count Some people find their appetite decreases as they get older. This can be caused by difficulties with chewing and swallowing, constipation, acute illness, impaired taste, vision and smell. But reduced appetite can contribute to unintentional weight loss and nutritional deficiencies. It’s therefore important to find ways to get adequate nutrition in every meal, especially when plant-based, such as: <ul> <li>Including protein in each meal.</li> <li>Eat small meals and snacks in between throughout the day.</li> <li>Include plant-based milks (such as soya, almond, or coconut milk) in your tea, coffee or smoothie.</li> <li>Add olive, vegetable or sunflower oil to your favourite meals.</li> <li>Mix plant creams or vegan cheese in mashed potatoes, soups and stews.</li> <li>Add nut butters to bread, dairy-free yoghurt and smoothies.</li> </ul> No matter your age, switching to a plant-based diet may have many health benefits if planned properly. Consulting with a registered dietitian before making the switch may help you develop the best plant-based diet tailored to your specific needs. Written by Taibat Ibitoye. This article first appeared on <a href="https://theconversation.com/vegetarian-and-vegan-diet-five-things-for-over-65s-to-consider-when-switching-to-a-plant-based-diet-144088">The Conversation</a>.

Food & Wine

Will a vegetarian diet increase your risk of stroke?

A UK study finding vegetarianism is associated with a higher risk of stroke than a meat-eating diet has made <a href="https://7news.com.au/lifestyle/food/vegetarians-and-vegans-at-greater-risk-of-stroke-than-meat-eaters-new-study-reveals-c-436993">headlines</a> around the world. The study, published in the <a href="https://www.bmj.com/content/366/bmj.l4897">British Medical Journal</a>, found people who followed vegetarian or vegan diets had a 20% higher risk of having a stroke compared to those who ate meat. But if you’re a vegetarian, there’s no need to panic. And if you’re a meat eater, these results don’t suggest you should eat more meat. While we don’t fully understand why these results occurred, it’s important to note the study only showed an association between a vegetarian diet and increased stroke risk – not direct cause and effect. <h2>What the study did and found</h2> The researchers looked at 48,188 men and women living in Oxford, following what they ate, and whether they had heart disease or a stroke, over 18 years. The researchers grouped the participants according to their diets: meat eaters, fish eaters (pescatarians) and vegetarians (including vegans). While vegan diets are quite different to vegetarian diets, the investigators combined these two groups as there were very small numbers of vegans in the study. In their analysis, the researchers accounted for variables which are known risk factors for heart disease and stroke, including education level, smoking status, alcohol consumption, and physical activity. They found vegetarians had a 22% lower risk of heart disease than meat eaters. This is equivalent to ten fewer cases of heart disease per 1,000 vegetarians than in meat eaters over ten years. Yet the vegetarians had a 20% higher rate of stroke, equivalent to three more strokes per 1,000 vegetarians compared to the meat eaters over ten years. The decrease in heart disease risk seemed to be linked to lower body mass index (BMI), cholesterol levels, incidence of diabetes, and blood pressure. These benefits are all known to be associated with a <a href="https://www.ncbi.nlm.nih.gov/pubmed/26853923">healthy vegetarian diet</a>, and are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5686931/">protective factors</a> against heart disease. This study showed fish eaters (who did not consume meat) had a 13% lower risk of heart disease, but no significant increase in the rate of stroke when compared to meat eaters. <h2>As with any study, there are strengths and weaknesses</h2> The main strength of this study is that it closely followed a very large group of people over a long period of time. The major weakness is that being an <a href="https://theconversation.com/in-defence-of-observational-science-randomised-experiments-arent-the-only-way-to-the-truth-49807">observational study</a>, the researchers were not able to determine a cause and effect relationship. So this study is not showing us vegetarian diets lead to increased risk of stroke; it simply tells us vegetarians have an increased risk of stroke. This means the association may be linked to other factors, aside from diet, which may be related to the lifestyle of a vegetarian. And while vegetarian and vegan diets may be seen as generally healthier, vegetarians still may be eating processed and ultra-processed foods. These foods can contain high levels of added salt, trans fat and saturated fats. This study did not report on the whole dietary pattern – just the major food groups. Another major weakness of this study is that vegans and vegetarians were grouped together. Vegetarian and vegan diets can vary considerably in nutrient levels. <h2>So why would the vegetarian group have a higher stroke risk?</h2> These kind of observational studies are unable to provide what scientists call “a mechanism” – that is, a biological explanation as to why this association may exist. But researchers will sometimes offer a potential biological explanation. In this case, they suggest the differences in nutrient intakes between the different diets may go some way to explaining the increased risk of stroke in the vegetarian group. They cite a number of <a href="https://academic.oup.com/ije/article/32/4/536/666950">Japanese studies</a> which have shown links between a very low intake of animal products and an increased risk of stroke. One nutrient they mention is vitamin B12, as it’s found only in animal products (meat, fish, dairy products and eggs). Vegan sources are limited, though some mushroom varieties and fermented beans <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042564/">may contain</a> vitamin B12. Vitamin B12 deficiency can lead to anaemia and <a href="https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780">neurological issues</a>, including numbness and tingling, and cognitive difficulties. The authors suggest a lack of vitamin B12 may be linked to the increased risk of stroke among the vegetarian group. This deficiency <a href="https://www.ncbi.nlm.nih.gov/pubmed/19357223">could be present</a> in vegetarians, and even more pronounced in vegans. But this is largely speculative, and any associations between a low intake of animal products and an increased risk of stroke remain to be founded in a strong body of evidence. More research is needed before any recommendations are made. <h2>What does this mean for vegetarians and vegans?</h2> Vegetarians and vegans shouldn’t see this study as a reason to change their diets. This is the only study to date to have shown an increased risk of stroke with vegetarian or vegan diets. Further, this study has shown overall greater benefits are gained by being vegetarian or vegan in its association with reduced risk of heart disease. Meanwhile, other studies have shown meat eaters – particularly people who eat large amounts of red and processed meats – have <a href="https://theconversation.com/confused-about-your-cancer-risk-from-eating-meat-heres-what-the-figures-mean-49888">higher risk</a> of certain cancers. Whether you’re an omnivore, pescatarian, vegetarian or vegan, it’s important to consider the quality of your diet. Focus on eating whole foods, and including lots of vegetables, fruits, cereals and grains. It’s equally important to minimise the intake of processed foods high in added sugars, salt, saturated and trans fats. Diets high in these sorts of foods <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6320919/">have well-established links</a> to increased risk of heart disease and stroke. –Evangeline Mantzioris <h2>Blind peer review</h2> The analysis presents a fair and balanced assessment of the study, accurately pointing out that no meaningful recommendations can be drawn from the results. This is particularly so since the majority of the data was collected via self-reported questionnaires, which reduces the reliability of the results. While in many cases the media has reported an increased stroke risk in vegetarians, total stroke risk was not actually statistically different between the groups. The researchers looked at two types of stroke: ischaemic stroke (where a blood vessel supplying blood to the brain is obstructed) and haemorrhagic stroke (where a blood vessel leaks or breaks). A statistically significant increased risk in the vegetarian group was only seen in haemorrhagic stroke – and even there it’s marginal. Statistically, and in total numbers of people affected, the reduced heart disease risk in the vegetarian group is more convincing. –Andrew Carey<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/123083/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> Written by Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, University of South Australia. Republished with permission of <a rel="noopener" href="https://theconversation.com/will-a-vegetarian-diet-increase-your-risk-of-stroke-123083" target="_blank">The Conversation</a>.

Food & Wine

Try something different with vegetarian spring rolls

Make restaurant quality spring rolls at home, with this easy to follow recipe. Serve with a splash of sweet chili sauce or soy sauce for extra flavour. Serves: 6 Ingredients <ul> <li>1 cup of vermicelli noodles </li> <li>1 cup of grated taro</li> <li>1 cup of grated choko</li> <li>1 cup of finely sliced Chinese mushrooms</li> <li>1 cup of thinly sliced green beans</li> <li>1 cup of sliced onions</li> <li>1 egg yolk</li> <li>9 rice paper sheets</li> <li>Cooking oil</li> <li>Salt and pepper for seasoning</li> </ul> Directions <ol> <li>Prepare the vermicelli noodles by soaking in boiling water until they are soft (then rinse with cold water)</li> <li>Separate the rice paper sheets. Each spring roll with require 1 1/2 rice paper sheets. Lay out the full size sheet and place the half sheet on top, on the side closest to you. </li> <li>Spoon a sixth of the mixture onto the rice paper where there is a double thickness. Roll the spring roll, tucking in the edges of the paper as you roll. </li> <li>Pour oil to a depth of around 2cm (1 inch) in a fry pan over a high heat</li> <li>Once the oil is hot, the spring rolls can be cooked. To test whether the oil is hot enough, place the tip of a wooden chopsticks into the oil. If the oil is hot, bubbles will form off the submerged portion of the chopsticks. Place the spring rolls in the pan so that the open flap from rolling the spring rolls is facing down in the pan. As the spring rolls cook, turn the rolls in the same direction as they were folded. </li> <li>When the spring rolls are golden brown they are ready to eat. </li> </ol> Tips <ul> <li>Choko is a vine plant, and highly versatile. It has a mildly sweet flavour and firm texture. Head to <a rel="noopener" href="http://www.buyfruit.com.au/choko" target="_blank">buyfruit.com.au</a> to find out more. </li> <li>Popular in Polynesian cuisine, Taro can be used as a substitute for potatoes, and can be found in most local grocery stores. Head to <a rel="noopener" href="http://www.woolworths.com.au/wps/wcm/connect/website/woolworths/freshfoodideas/fresh+food+guides/whatsinseason/taro" target="_blank">Woolworths online</a> to find out more. </li> <li>If unable to purchase Choko or Taro, you can easily replace these with other ingredients: think thinly sliced carrots and/or shredded Chinese cabbage.</li> </ul> Hungry Traveller’s Travel Bites. From Australia, to Vietnam and from Italy to Ireland, The Hungry Traveller has combined his two greatest passions; food and travel, as he goes one an extraordinary trip around the world. The Hungry Traveller has been globetrotting for the last fifteen years and discovered that food always takes centre stage on his world-wide adventures. The book ‘Travel Bites’ details his experiences about food and culture in a unique and personal way. Each chapter includes a recipe for a dish inspired by the host country. “The Hungry Traveller combines two of the greatest pleasures of life, travelling and eating, to bring you a book full of fantastic sights, tastes and cultures.” – Linda Hall, Books Editor, Hawke’s Bay Today newspaper. A synopsis of ‘Travel Bites’ can be found on <a rel="noopener" href="http://www.angusrobertson.com.au/books/travel-bites-the-hungry-traveller/p/9781908959133" target="_blank">Angus and Robertson</a>. Originally published by Wattle Publishing. Recipe: © The Hungry Traveller, Travel Bites, 2013 Republished with permission of <a href="https://www.wyza.com.au/recipes/vegetarian-spring-rolls.aspx">Wyza.com.au</a>.

Food & Wine

Eat your vegetables: Studies show plant-based diets are good for immunity

The number of <a href="http://www.roymorgan.com/findings/vegetarianisms-slow-but-steady-rise-in-australia-201608151105">people in Australia</a> who follow vegetarian or plant-based diets is growing rapidly. People might choose to be vegetarian for ethical, cultural or health-related reasons. While not all vegetarians are necessarily following a healthy diet, research shows vegetarianism can have <a href="https://theconversation.com/why-you-should-eat-a-plant-based-diet-but-that-doesnt-mean-being-a-vegetarian-78470">many benefits</a> for health. One we’re learning more about is its potential to strengthen our <a href="https://www.frontiersin.org/articles/10.3389/fimmu.2018.00908/full">immune systems</a>. We’re still working out what aspects of a vegetarian diet may be responsible for this – whether it’s the lack of meat or the emphasis on plant-based foods. But we think the higher volume of foods including fruits, vegetables and legumes seen in vegetarian diets is likely to have a lot to do with any associated health benefits. What do vegetarians eat? Vegetarian diets are comprised of combinations of fruit, vegetables, whole grains, nuts and seeds, legumes and, for some, dairy and eggs. There are many types of vegetarian eating patterns, from vegan (no animal products) through to lacto-ovo (some animal products such as eggs and dairy). But each avoids eating meat. There are also a few semi-vegetarian approaches which include eating small amounts of some meats. People who primarily follow a vegetarian diet but include fish are referred to as pescetarian, while those who occasionally eat other forms of meat are considered flexitarian. Importantly, not all vegetarians follow a healthy and balanced diet. Many won’t eat the <a href="http://www.nutritionaustralia.org/national/resource/australian-dietary-guidelines-recommended-daily-intakes">recommended daily servings</a> of fruit and vegetables, and will consume too much junk food. But studies show that balanced vegetarian eating patterns could be good for our <a href="https://www.ncbi.nlm.nih.gov/pubmed/2771803">immune system</a> and the related response of the body. Defending from attack Our bodies are faced with daily challenges such as getting rid of toxic chemicals and defending against nasty viruses. The immune system is “switched on” in response to these attacks. Having a healthy immune system is important, as it prevents us from becoming sick. A <a href="https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system">healthy immune system</a> can be supported by a number of lifestyle factors including adequate sleep, healthy body weight and regular physical activity. It can also be substantially affected by the foods we eat and drink. People following vegetarian diets tend to have lowered levels of <a href="https://www.ncbi.nlm.nih.gov/pubmed/27496081">white blood cells</a>, our natural defender cells. This is the case for vegetarian diets including vegan, lacto-vegetarian and lacto-ovo vegetarian. Having very low levels of these cells is not ideal as it can affect the body’s ability to fight infection. However, having just the right number of white cells within a healthy range <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3635622/">may reduce</a> your chances of getting sick. An added shield of protection As well as helping the immune system, vegetarian diets may also help our body with a related process called <a href="https://www.ncbi.nlm.nih.gov/pubmed/23865797">inflammation</a>. Vegetarian diets have been shown to prevent inflammation due to the antioxidant components within the foods. Inflammation occurs when the body releases cells to attack unwanted pathogens or respond to injury. It may result in redness to an area of the body or the release of certain chemicals inside our bodies. Inflammation is a protective measure that the body uses to stay as healthy as it can. People who follow vegetarian diets have <a href="https://www.researchgate.net/publication/329574197_Vegetarian-based_dietary_patterns_and_their_relation_with_inflammatory_and_immune_biomarkers_A_systematic_review_and_meta-analysis">lower levels</a> of some of these chemicals (called C-reactive protein and fibrinogen) compared to people following a non-vegetarian diet. This means people maintaining a vegetarian diet long-term are at a lower risk of getting type 2 diabetes, heart disease or even some cancers. Each of these chronic diseases is associated with <a href="https://theconversation.com/explainer-what-is-inflammation-and-how-does-it-cause-disease-84997">increased inflammation</a> in the body. This is shown in blood tests by increased levels of C-reactive protein, as this is a signal of systemic inflammation. The reason why vegetarians have lowered levels of inflammation remains to be fully understood. We suspect the high amount of fruits, vegetables, whole grains, nuts and seeds are helping. These foods are full of important nutrients including fibres, vitamins, minerals and compounds called phytochemicals. All of these nutrients have been shown to improve <a href="https://www.ncbi.nlm.nih.gov/pubmed/22133051">levels of inflammation</a> in the long term and may influence the body’s immune response as an added bonus. Should I switch to a vegetarian diet? Going vegetarian may not be for everyone. And it’s unwise to start a new eating pattern without understanding the potential impacts it can have on your health. Vegetarian diets that are inappropriately balanced can lead to an increased risk of iron, zinc and vitamin B12 <a href="http://www.nutritionaustralia.org/national/frequently-asked-questions/vegetarian-diets">deficiencies</a>. This can be detrimental to overall health, particularly if followed for extended periods of time. The risks may be greater for certain groups of people who have added nutrient needs due to life stage, gender or for another health-related reason. So vegetarian eating should always be undertaken carefully and under professional guidance, preferably that of a dietitian, to minimise these risks. But importantly, only 5.1% of the Australian population eat the recommended amount of <a href="http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.001~2014-15~Main%20Features~Daily%20intake%20of%20fruit%20and%20vegetables~28">fruit and vegetables</a> – five serves of vegetables and two serves of fruit each day. So whether you’re vegetarian or not, focusing on incorporating more plant-based foods into your diet is worthwhile. We’re constantly learning more ways this is good for your health. Written by Yasmine Probst and Joel Craddock. Republished with permission of <a href="https://theconversation.com/eat-your-vegetables-studies-show-plant-based-diets-are-good-for-immunity-107964">The Conversation</a>.

Body

Family favourite: Vegetarian chilli beans

Mexican food is often a favourite with the whole family. If your kids are fussy about spice, leave out the chilli powder initially, then add it little by little each time you cook the dish to increase their tolerance. Time to prepare: 15 minutes Cooking time: 4 minutes Serves: 4 Ingredients: ½ red onion, chopped (use remainder for salsa) 1 red capsicum (pepper), seeds and membranes discarded, chopped 400g tin chopped tomatoes 1 tablespoon tomato paste (concentrated purée) 2 x 400g tins red kidney beans, drained and rinsed 3 teaspoons ground coriander 2 teaspoons ground cumin ½ teaspoon chilli powder 2 garlic cloves, crushed 2 dried bay leaves 125 ml good-quality vegetable stock 85g sour cream 2 tablespoons coriander (cilantro) leaves, coarsely chopped (optional) flour tortillas or steamed rice, to serve (optional) Avocado salsa 1 avocado, peeled and diced 2 tablespoons lemon juice 1 roma (plum) tomato, seeded and diced ½ red onion, thinly sliced 1–2 tablespoons olive oil Directions: 1. Place the onion, capsicum, tomatoes, tomato paste and beans in the slow cooker. Add the ground coriander, cumin, chilli powder, garlic and bay leaves. Pour in the stock and stir to combine well. Cover and cook on low for 4 hours. 2. Put all the avocado salsa ingredients in a bowl and gently stir to combine. Season to taste with sea salt and freshly ground black pepper. Cover and refrigerate until required. 3. Spoon the chilli beans into bowls. Top with a dollop of the sour cream and scatter over the coriander, if using. Serve with the avocado salsa and tortillas or steamed rice, if desired. Images and recipes from <a rel="noopener" href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/slow-cooker-vegetarian-katy-holder/prod9781760523589.html?source=pla&gclid=CjwKCAjw3cPYBRB7EiwAsrc-uXW5TMKVsCrkFFQLKgIeqNuUjXagEPhzCuczSMiLwLeWraYFJ3006xoCOBMQAvD_BwE" target="_blank">Slow Cooker Vegetarian</a> by Katy Holder, Murdoch Books, RRP $29.99 Photography by Alan Benson

Food & Wine

The accidental vegetarian

“Eat food. Not too much. Mostly plants.” — Michael Pollan, <a rel="noopener" href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/in-defense-of-food-michael-pollan/prod9780143114963.html" target="_blank">In Defence of Food</a>. Whether you’re considering a vegetarian diet for health, ethical, environmental, or financial reasons — or a combination — if you’ve always eaten meat, the thought of giving it up entirely can be a little daunting. Abandoning bacon and restocking your pantry with unfamiliar grains and high-protein soy products may seem like too much all at once. Instead, why not ease your way in by cooking and eating vegetarian just one or two days a week? This approach has plenty of advantages: <ul> <li>You don’t have to feel like you’re going cold turkey</li> <li>You don’t have to worry about <a rel="noopener" href="https://www.wyza.com.au/articles/health/nutrition/top-5-protein-substitutes.aspx" target="_blank">getting enough protein</a> and other nutrients because you’re only skipping meat one or two days a week</li> <li>You get to experiment with vegetarian food at a pace that suits you.</li> </ul> Including more plant-based foods in your diet is never a bad thing — unless, of course, you’re living on hot chips, which we don’t recommend. For a great summary of the benefits — to yourself and the planet — of eating less meat (plus some excellent recipes), check out <a rel="noopener" href="https://www.meatfreemondays.com/" target="_blank">Meat Free Mondays</a>. Eating in: the new vegetarian cooking Anyone who explored vegetarianism in the ‘70s and ‘80s may recall cookbooks like Laurel’s Kitchen and The Moosewood Cookbook — full of earnest advice, quirky illustrations, and cheese-heavy recipes. Vegetarian cooking has come a long way since then, with a new focus on delicious, plant-based meals that make no apology for the absence of flesh. If cooking is your thing — or you’d like it to be — invest in a couple of inspiring vegetarian cookbooks, such as Anna Jones' <a rel="noopener" href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/a-modern-way-to-eat-anna-jones/prod9780007516704.html" target="_blank">A Modern Way to Eat</a> and <a rel="noopener" href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/the-modern-cook-s-year-anna-jones/prod9780008172459.html" target="_blank">The Modern Cook’s Year</a>, Yottam Ottolenghi’s <a rel="noopener" href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/plenty-yotam-ottolenghi/prod9780091933685.html" target="_blank">Plenty </a>and <a rel="noopener" href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/plenty-more-yotam-ottolenghi/prod9780091957155.html" target="_blank">Plenty More</a>, <a rel="noopener" href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/leon-henry-dimbleby/prod9781840916102.html" target="_blank">Leon Fast Vegetarian</a> by Henry Dimbleby and Jane Baxter, or <a rel="noopener" href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/the-vegetable-caroline-griffith/prod9781925418538.html" target="_blank">The Vegetable</a> by Caroline Griffiths and Vicki Valsamis. Don’t want to spend money on books? You can find any number of fantastic vegetarian recipes online. Websites such as <a rel="noopener" href="https://www.bbcgoodfood.com/recipes/category/vegetarian" target="_blank">BBC goodfood</a> and <a rel="noopener" href="https://www.theguardian.com/lifeandstyle/food-and-drink" target="_blank">The Guardian</a> have dedicated vegetarian sections, and <a rel="noopener" href="http://www.delicious.com.au/search?q=vegetarian" target="_blank">delicious</a> and <a rel="noopener" href="http://www.taste.com.au/" target="_blank">taste</a> make it easy to find veg recipes. There are also plenty of vegetarian food bloggers, including locals <a rel="noopener" href="http://www.mydarlinglemonthyme.com/" target="_blank">My Darling Lemon Thyme</a> and <a rel="noopener" href="http://herestheveg.blogspot.com.au/" target="_blank">Where’s the Beef?</a> For those who are used to meal planning around meat, modern meat substitutes are a revelation and can make the transition to vegetarian cooking much simpler — think seitan bolognese, vegan sausages, and even veggie bacon aka “facon" (funny how bacon is the one thing many people struggle to give up). Sydney also boasts its own vegetarian butcher, <a rel="noopener" href="https://www.ssvb.com.au/" target="_blank">Suzy Spoon’s Vegetarian Butcher</a>, offering a range of high protein vegan products. Eating out — and about Don’t want to cook vegetarian? Don’t worry. There are amazing vegetarian restaurants all across Australia — a simple online search will unearth plenty — and don’t forget that some cuisines, such as Indian and Chinese, have a long tradition of vegetarianism. Even better news is that most restaurants these days offer much more exciting vegetarian options than the ubiquitous pumpkin ravioli or mushroom risotto. Eating out according to your dietary preferences has become pretty standard, so whatever you do decide to exclude from your diet, there’s a good chance you’ll find something delicious on the menu. And it’s not just fine dining that’s got you covered — vegan/vegetarian burgers and <a rel="noopener" href="https://www.doughnuttime.com.au/" target="_blank">vegan doughnuts</a> are actually a thing. What’s not to enjoy? Have you switched to vegetarian? What advice would you give someone thinking about the change? Written by Tiffany Hutton. Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/the-accidental-vegetarian.aspx">Wyza.com.au</a>.

Body

"Ridiculous": Trendy cafe charges $7 for Vegemite toast

A trendy café in Newcastle, NSW, is copping criticism from all angles for charging patrons $7 for a ‘vegemite on toast’ dish where the spread isn’t even on the bread. The toast in question is served at Core Espresso cafe. Rather than having the butter and vegemite spread directly on your toast, the chefs at Core dish this brekkie treat up on a wooden board, with a butter quenelle next to a vegemite smear. <a href="http://www.news.com.au/" target="_blank">News.com.au reports</a> Newcastle local Huon Oliver ordered the dish on Monday morning, and quickly posted a photo on Instagram highlighting his amazement. <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);" class="instagram-media"> <div style="padding: 8px;"> <div style="background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 50.0% 0; text-align: center; width: 100%;"> <div style="background: url(data:image/png; base64,ivborw0kggoaaaansuheugaaacwaaaascamaaaapwqozaaaabgdbtueaalgpc/xhbqaaaafzukdcak7ohokaaaamuexurczmzpf399fx1+bm5mzy9amaaadisurbvdjlvzxbesmgces5/p8/t9furvcrmu73jwlzosgsiizurcjo/ad+eqjjb4hv8bft+idpqocx1wjosbfhh2xssxeiyn3uli/6mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm+veanfhqn1k4+gpt6ugqcvu2h2ovuif/gwufyy8owepdyzsa3avcqpvovvzzz2vtnn2wu8qzvjddeto90gsy9mvlqtgysy231mxry6i2ggqjrty0l8fxcxfcbbhwrsyyaaaaaelftksuqmcc); display: block; height: 44px; margin: 0 auto -44px; position: relative; top: -22px; width: 44px;"></div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/BhnsoyOHkLY/" target="_blank">A post shared by Huon Kenilworth Toll Oliver (@huonoliver)</a> on Apr 15, 2018 at 10:52pm PDT </div> </blockquote> “Gourmet vegemite on toast. This is just ridiculous!” he captioned the photo. “Tasty but ridiculous.” Popular Instagram account Brown Cardigan has since <a href="https://www.instagram.com/browncardigan/" target="_blank">reposted the picture</a>, sharing it with 348,000 followers. And more than 2,200 people have commented with some seeing the fun in the dish, but others writing in full-blown outrage. “This is not on. This upsets me,” one person commented. “Seriously??? Hahahaha by the time it gets to your table the toast will be cold ... dry veg toast,” wrote one. “The toast would be well cold by then, the butter wouldn’t melt. What a s**tfight,” another person said. Core Espresso’s manager Emma Reid <a href="http://www.news.com.au/" target="_blank">spoke to News.com.au</a>, explaining the method behind the madness of serving Vegemite toast in this manner. “Even though they’re only ordering Vegemite on toast, we want our customers to know a little bit of care is being put into the dish. It’s nice to put a nice quenelle on the plate,” she said. Reid also saw the fun in the online outrage, and added she was happy to take any feedback onboard. “We all got a good laugh out of it. We’re in the business of making people smile and serving good coffee and we thought the comments were hilarious,” she said. “If the consensus is that butter needs to be on the toast as soon as it hits the table, we’re happy to change the dish. “We’re all about pleasing our customers so we are happy to make adjustments.” What do you think? Is $7 too much to pay for Vegemite toast? Image credit: Instagram / Huon Oliver

Retirement Income

Stuffed tomatoes

The trick here is to not leave any gaps in the baking dish – hence the potatoes! You can use quartered large potatoes, or unpeeled well-washed kipflers (fingerlings) for a more rustic effect. You can serve this dish as a main, accompanied by a lovely Greek salad. Serves: 4 to 6 Ingredients: <ul> <li>12 medium-sized tomatoes</li> <li>1 zucchini, finely chopped</li> <li>100 ml olive oil, plus an extra 1 tablespoon</li> <li>2 brown onions, chopped</li> <li>4 spring onions, chopped</li> <li>2 garlic cloves, crushed</li> <li>Small handful of dill, finely chopped</li> <li>Small handful of mint, finely chopped</li> <li>Small handful of parsley, finely chopped</li> <li>200 g long-grain white rice</li> <li>4 potatoes, peeled and cut into quarters</li> <li>1 tablespoon tomato paste (concentrated puree)</li> </ul> Method: <ol start="1"> <li>Preheat the oven to 180°C (fan-forced).</li> <li>Using a sharp knife, cut the tops off the tomatoes and reserve. Leaving the tomato skin intact, scoop out the flesh from each tomato using a teaspoon. Roughly chop the tomato flesh. Place in a bowl with the zucchini, along with any tomato juices.</li> <li>Place the tomato shells in an oiled baking dish and set aside. Pour 100 ml olive oil into a frying pan over medium heat. Sauté the onion and the tomato and zucchini mixture for 5–6 minutes, or until softened.</li> <li>Add the spring onion, garlic, dill, mint and parsley and sauté for 2 to 3 minutes, until fragrant.</li> <li>Add the rice, stirring frequently for a further 5 minutes, until the rice is translucent.</li> <li>Stir in 125 ml water, season with salt and freshly ground black pepper and set aside to cool slightly.</li> <li>Spoon the mixture into the tomato shells, to about three-quarters full, and replace the tops. Place the potatoes into any gaps between the tomatoes in the baking dish.</li> <li>In a bowl, mix together the extra tablespoon of olive oil, the tomato paste and 125 ml water. Season with salt and freshly ground black pepper and drizzle over the tomatoes.</li> <li>Transfer to the oven and bake for 45 minutes, lightly covering the dish with foil if the tomatoes are browning too quickly towards the end, and adding a little more water only if required.</li> <li>Cover with foil and bake for a further 30 minutes. Remove the foil and bake for a final 15 minutes, or until the tomatoes are nicely coloured.</li> <li>Delicious served warm or cold.</li> </ol> <img width="132" height="185" src="https://oversixtydev.blob.core.windows.net/media/7265440/the-vegetable-cover_132x185.jpg" alt="The Vegetable Cover (2)" style="float: right;"/> This is an extract from The Vegetable: Recipes that celebrate nature by Vicki Valsamis and Caroline Griffiths, published by Smith Street Books, RRP AU$49.99 or NZ$59.99. Image credit: Chris Middleton.

Food & Wine

The shocking vegetarian meal served to passenger on flight

Plane food is notorious for being disappointing and substandard, however, a vegetarian traveller was left shocked after receiving a very unremarkable meal. Passenger Steve Hogarty ordered the vegetarian meal option on a recent flight with Colombian airline Avianca when he was served an apple and a pear. <blockquote class="twitter-tweet"> The vegetarian meal on this flight is an apple and a pear wrapped in clingfilm, served with a knife and fork. <a href="https://t.co/CT7hypCylb">pic.twitter.com/CT7hypCylb</a> — Steve Hogarty (@misterbrilliant) <a href="https://twitter.com/misterbrilliant/status/931543166330851332?ref_src=twsrc%5Etfw">November 17, 2017</a></blockquote> "The vegetarian meal on this flight is an apple and a pear wrapped in clingfilm, served with a knife and fork,” Steve, a London-based journalist, tweeted. Online users were just as baffled as he was. Which bit’s dessert?” someone asked. Another said, “There are half a billion vegetarians in the world. It seems a bit backward to consider them all ‘special’.” In response to his tweet, the airline asked him to contact them privately about this issue, claiming that his meal was a mistake. “This is not our standard, so we surely will investigate as soon as possible," Avianca said. Earlier this year, a passenger who <a href="http://www.oversixty.com.au/travel/travel-tips/2017/08/you-will-not-believe-the-vegetarian-meal-this-airline-served/" target="_blank">ordered a vegetarian meal on an Aegean</a> airlines flight was given a few sticks of celery, carrot and capsicum. Vegetarians are not the only ones suffering on flights. In May, a British passenger who ordered the gluten-free option on Japan’s All Nippon Airways was given a banana while everyone else enjoyed a hot breakfast.

Travel Tips

Aldi shopper posts hilarious snap of vegetarian section

An Aldi customer noticed something strange at their local supermarket’s vegetarian section. Instead of a diverse variety of vegetarian options, the freezer shelves have been packed solely with garlic products. UK Journalist Joe took Twitter to share a photo of his local Aldi, commenting, “The ‘vegetarian’ section at my local aldi is literally just garlic bread and as a vegetarian i’m very happy and here for it” (sic). <blockquote class="twitter-tweet"> the "vegetarian" section at my local aldi is literally just garlic bread and as a vegetarian i'm very happy and here for it <a href="https://t.co/CvAbffK42K">pic.twitter.com/CvAbffK42K</a> — joe (@gnarlydweeb) <a href="https://twitter.com/gnarlydweeb/status/891300221900251137">July 29, 2017</a></blockquote> However, Joe isn’t the only shopper to notice Aldi’s definition of vegetarian products with another customer posting an image of three fridges packed full of bread. <blockquote class="twitter-tweet"> Get urself down to Aldi garlic bread boy , they've got 3 fridges full <a href="https://twitter.com/gothicdogsclub">@gothicdogsclub</a> <a href="https://t.co/zewfqfltAL">pic.twitter.com/zewfqfltAL</a> — Molly Kate (@PaisleyGoth) <a href="https://twitter.com/PaisleyGoth/status/889512541017309185">July 24, 2017</a></blockquote>

Retirement Income

Veggie stir-fry with coconut red curry sauce

There are no hard and fast rules here. Feel free to choose your favourite rainbow-mix of ingredients; just be sure to add more robust vegies such as cauliflower and carrot early, and delicate ones like snow peas in the last minute or so of cooking. The other trick to a good stir-fry is to make sure your vegies are dry before adding them to the hot pan, otherwise they’ll steam and lose their fresh, crisp texture. Serve with steamed brown rice or noodles for a quick mid-week meal. Serves: 4 Ingredients: <ul> <li>2 teaspoons rice bran oil</li> <li>1 teaspoon sesame oil</li> <li>1/2 cauliflower, cut into bite-sized florets</li> <li>1 carrot, julienned or very thinly sliced</li> <li>1 head of broccoli, cut into bite-sized florets</li> <li>6–8 cups delicate greens (such as wombok cabbage or bok choy), cut into 3 cm pieces</li> <li>1/2 red capsicum, seeded and cut into thick slices</li> <li>1 teaspoon finely grated fresh ginger</li> <li>zest of 1/2 lemon</li> <li>200 g snow peas or sugar snap peas</li> <li>1 teaspoon rice wine vinegar or apple cider vinegar</li> <li>1/3 cup roughly chopped coriander (optional)</li> <li>4 kaffir lime leaves, very finely shredded, to garnish (optional)</li> <li>1 lemon or lime, cut into wedges, to serve</li> </ul> For the red curry sauce <ul> <li>1 tablespoon vegan red curry paste</li> <li>1 cup coconut milk</li> <li>1/2 cup vegetable stock (or water)</li> <li>4–6 kaffir lime leaves, very finely shredded</li> <li>Juice of 1 lemon</li> </ul> Method: <ol> <li>To make the red curry sauce, warm a heavy-based saucepan over medium heat, then add the curry paste. Let it fry, stirring occasionally, for one minute, before adding 1/2 cup of the coconut milk. Stir well, then let the mixture simmer and reduce for about five minutes, stirring occasionally to make sure it doesn’t stick.</li> <li>Add the remaining coconut milk, the stock and lime leaves, and mix well. Reduce the heat to a low simmer and let the sauce bubble away and thicken while you prepare the vegies.</li> <li>Just before you are ready to serve, stir in the lemon juice.</li> <li>Heat a wok over medium–high heat. When it is hot, add the rice bran and sesame oils. Add the cauliflower and carrot and cook for about two minutes, stirring constantly to make sure the cauliflower florets cook evenly. Now add the broccoli and continue to stir.</li> <li>When the broccoli, carrot and cauliflower are tender, but not too soft, add the cabbage or bok choy, capsicum, ginger, lemon zest and snow peas.</li> <li>Toss well to combine, and fry for a mere minute or two, until the cabbage is just wilted and the peas have turned bright green, but still retain a bit of bite.</li> <li>Immediately remove from the heat and sprinkle with the vinegar.</li> <li>Serve with steamed brown rice or noodles, drizzled with the red curry sauce, sprinkled with chopped coriander and shredded lime leaves, with a lemon or lime wedge on the side.</li> </ol> <img width="190" height="236" src="https://oversixtydev.blob.core.windows.net/media/36420/taste-for-life-animals-australia-book-cover_190x236.jpg" alt="Taste For Life (Animals Australia ) - Book Cover (3)" style="float: right;"/>Recipe and image courtesy of Taste for Life by Animals Australia. Published by ABC Books, available in store or <a href="https://shop.abc.net.au/products/taste-for-life-pbk" target="_blank">online</a>.

Food & Wine

Spicy tofu tacos with mango mayonnaise

Great as a side (or a light meal), these spicy tofu tacos served with mango mayonnaise are a delicious vegetarian twist on a Mexican favourite. Serves: Two Ingredients: <ul> <li>2 cups finely sliced red cabbage</li> <li>1 tablespoon olive oil</li> <li>1/2 lemon, juiced</li> <li>1 block spicy tofu, cut into thick slices</li> <li>4 mini tortillas</li> <li>1/2 avocado, sliced</li> <li>1 small bunch coriander, leaves picked</li> <li>2 tablespoons Roza’s mango mayonnaise</li> <li>1 long red chilli, finely sliced</li> </ul> Method: <ol> <li>Combine the red cabbage, half of the olive oil and the lemon juice in a large bowl. Season with salt and pepper and set aside.</li> <li>Lightly grease a medium frying pan with the remaining olive oil and heat over a medium-high heat. Add the spicy tofu and cook, stirring, for 1-2 minutes, or until golden.</li> <li>Meanwhile, heat the mini tortillas in a microwave or sandwich press (if using the microwave, place tortillas on a plate first).</li> <li>To serve, divide the tortillas between plates. Top with the avocado, cabbage mixture, tofu, coriander, mango mayonnaise and fresh long red chilli.</li> </ol> Recipe courtesy of <a href="https://www.hellofresh.com.au" target="_blank">Hello Fresh</a>. <div> <table border="0" cellspacing="0" cellpadding="0" align="left"> <tbody> <tr> <td align="left" valign="top"> </td> </tr> </tbody> </table> </div> Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 175 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">head to the abcshop.com.au to order your copy now</a>.

Food & Wine

Spinach, sweet potato and quinoa burgers

If you’re still on track with your new year’s resolution to eat healthier, we’ve got the perfect recipe for you. Vegetarian-friendly and packed with nutrients, these burgers will be a hit with the whole family. Makes: 8 to 10 patties Ingredients: <ul> <li>2 cups cooked quinoa, cooked (refer to pack), drained and cooled</li> <li>4 handfuls chopped fresh spinach (100 g if using frozen)</li> <li>1 cup pre-cooked and cooled sweet potato (steamed/boiled is fine)</li> <li>4 eggs</li> <li>3/4 cup rolled (porridge) oats</li> <li>Chopped herbs and spices, to taste, e.g. paprika, chilli (chili pepper), parsley,</li> <li>Oregano and basil</li> <li>Coconut oil, to shallow fry</li> </ul> Method: <ol> <li>Place all ingredients into a bowl, then mix and massage with the hands until completely combined. Allow the mixture to set in the fridge for 20 minutes.</li> <li>Remove the mixture from the fridge. Form patties by taking a couple of tablespoons of mixture into your hand, rolling into a ball and pressing flat. Place a frying pan on the stove, add a couple of tablespoons of coconut oil and fry in the hot pan.</li> <li>Serve hot as a bunless burger wrapped in an iceberg lettuce leaf, with slices of tomato, cucumber, red onion, pickle and avocado.</li> </ol> <img width="198" height="244" src="https://oversixtydev.blob.core.windows.net/media/33505/9781925335163_198x244.jpg" alt="9781925335163" style="float: right;"/> Extracted from The Edible Pharmacy by Sophie Manolas, available from <a href="http://www.exislepublishing.com.au/" target="_blank">www.exislepublishing.com.au</a> and wherever good books are sold. Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 178 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">head to the abcshop.com.au to order your copy now</a>. Related links: <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2017/01/bunless-beef-burgers/">Bunless beef burgers</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/09/vege-burgers-with-chickpea-and-spinach-patties/">Vege burgers with chickpea and spinach patties</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/06/pulled-pork-coleslaw-mayo-burgers/">Pulled pork and coleslaw burgers with chipotle mayo</a>

Food & Wine

Our Partners

Over 60

News

Shop

Catalogues

Contests

Entertainment

Travel

Health

Lifestyle

Finance

Property

Games

Information

Keep up to date

Search

What’s the difference between vegan and vegetarian?

Vegetarians more likely to be depressed than meat-eaters

Chickpea curry

School slammed for going completely meat free

New study finds vegetarians and vegans more likely to suffer from depression

Australia’s oldest dinosaur was a peaceful vegetarian, not a fierce predator

Five things for over-65s to consider when switching to a plant-based diet

Will a vegetarian diet increase your risk of stroke?

Try something different with vegetarian spring rolls

Eat your vegetables: Studies show plant-based diets are good for immunity

Family favourite: Vegetarian chilli beans

The accidental vegetarian

"Ridiculous": Trendy cafe charges $7 for Vegemite toast

Stuffed tomatoes

The shocking vegetarian meal served to passenger on flight

Aldi shopper posts hilarious snap of vegetarian section

Veggie stir-fry with coconut red curry sauce

Spicy tofu tacos with mango mayonnaise

Spinach, sweet potato and quinoa burgers

Our Partners