In theory, I am an aspiring vegetarian as there are so many wonderful things that can be touted about a vegetarian diet that is executed well. A diet full of vegetables comes packaged with phytochemicals, antioxidants and fiber and without dietary cholesterol. Many professionals and popular books espouse the benefits of eating more plant-based calories. 

I have worked with many vegetarians over the years that, oxymoronically, do not like vegetables. They love bread, pasta, cereal, bars and crackers. Additionally, while they don’t consume animal protein they also don’t like vegetable sources of protein such as tofu, tempeh, beans, peas or lentils and they find themselves caught between the abyss of both worlds and potentially at risk of not meeting their protein requirement. When looking at the Vegetarian Wardrobe, be sure to include foods in the protein category throughout the day.  

It was once believed that complimentary vegetable protein sources needed to be consumed at the same time at the same meal. Science has shown that our body is much more accommodating than that and as long as a variety of foods are consumed from day to day your body knows how to combine the building blocks of protein across a larger window of time.

Sometimes the helm in the kitchen can suffer from frustration wondering how to accommodate vegetarians and meat eaters without investing twice the time for twice the cooking. A few ideas for efficient streamlining to keep the best of both eating worlds happy: 

• Pasta: Reserve some vegan marinara sauce before combining with any animal protein. Serving either with a quinoa-based pasta will add quality protein. If layering a house of lasagna, simply honor the building materials of your eaters.
• Tofu: Tastes like chicken…most things you do to chicken can be done to extra-firm tofu whether marinating or breading and baking or gently pan frying. The beauty of tofu is that it is a blank slate in flavor until you craft your creative culinary spell. I think I sense an emerging vegetarian on the horizon. Some tofu basics:
• Look for organic or non-GMO (genetically modified) brands.
• Soft or silken tofu – a creamy consistency and useful in dips, smoothies or desserts. Can substitute for yogurt or sour cream in recipes.
• Firm tofu – a consistency similar to cooked eggs that crumbles easily. Try substituting for ricotta cheese or places you would traditionally use cooked eggs.
• Extra firm tofu – a solid structure that can often be handled in ways you would handle chicken. Often sold in blocks sitting in water, discard the water and remove additional moisture with a paper towel. Slice into flat squares, strips or cubes and proceed.
• Beans: A perfect stand-in for meat in tacos, quesadillas, burritos, lasagna and soup. You can use canned beans in whole form or blend them into a paste if it is a better fit for the ambience of the recipe. 

With a trend towards meatless meals, there are many cookbooks and websites available to assist you. Additionally, many food and cooking magazines now highlight how to convert their recipes into vegan-friendly versions. Vegetarian Times has been a trusted resource on the topic for years and offers web savvy surfers many ideas. 

Perhaps if vegetarianism is not for you in its strictest sense, you can practice flexi-tarianism – a part-time vegetarian who occasionally eats meat.