Tags Posts tagged with "Meatless Monday"

Meatless Monday

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We have recently received a number of emails from prospective food truck owners that are interested in starting up a food truck that caters to both vegetarians and vegans with their dessert menus. The problem many of these individuals have is they not familiar with the vegan lifestyle, and want to know what would be considered proper vegan acceptable desserts. Vegan foods cannot contain any type of animal product. Poultry, fish, and meat are the most obvious items that must be eliminated from this type of diet. Eggs, honey, and dairy products cannot be eaten by vegans either, and create a bigger problem when finding acceptable vegan desserts.

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A sample of vegan goodies from The Cinnamon Snail out of Hoboken, NJ

For any baked good to be considered vegan, it cannot be made with eggs, milk, cream, or butter. Acceptable egg substitutes are soft tofu, applesauce, mashed banana, or cornstarch. Milk can be replaced with soy milk, nut milk, rice milk, or even water. For buttermilk, a mixture of soy milk and vinegar can be used as a substitution. Vegan margarine is available in some supermarkets and health food stores.

Placing several substitutions in a regular recipe can be tricky. Using a vegan recipe for baked goods is the best option for making satisfying vegan desserts. Vegan recipes can be found for cookies, cakes, pies, and brownies.

Fruit crisps and cobblers are among the easiest vegan desserts to add to your menu. For a quick and easy crisp, simply pour oatmeal prepared with soy milk or water over fruit. Blueberries, sliced apples and peaches are great options. Fruit salads combined with vegan marshmallows and nuts are a simple dessert choice as well.

Nut products, such as peanut butter are important to a vegan diet because of their protein content. Some vegans have trouble getting protein from other food truck menu options. Desserts containing nuts such as chocolate peanut butter pie, or macaroons made with coconut and dates can be used. Cookies are particularly easy to work nuts into, from peanut butter cookies to chocolate chip cookies loaded with extras such as pecans and almonds.

By working creatively with dairy substitutes, nearly any traditional dessert can be converted into a vegan dish. If you purchase packaged mixes, double check the label to make sure that the contents adhere to vegan standards. Many products that aren’t labeled as vegan, still meet the appropriate requirements and can be used as delicious vegan desserts to be sold from your food truck.

Please do your part today and join the Meatless Monday movement? Signing up is fast and easy! Follow them on Twittter.

Mobile Cuisine looks forward to our continued coverage of Meatless Monday for our readers!

 

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Mobile Cuisine Magazine is proud to provide our readers with another article designed to inform them about a multifaceted program that is spreading throughout the country. We have designated our Monday features to help promote the Meatless Monday’s program which not only do we support on the website, but our staff actually has adopted in our Monday dietary lifestyle.

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We are always looking for information to share that will entertain, but also educates our readers on reasons why eating meatless (on at least one day of the week) can help to improve your lives. Today we wanted to point out the findings in a 2010 study on the intake of alpha-carotene.

People with high blood levels of alpha-carotene, an antioxidant found in orange fruits and vegetables like carrots, winter squash, oranges and tangerines, live longer and are less likely to die of heart disease and cancer than people who have little or none of it in their bloodstream, the new study reports.

Unfortunately, the study does not prove a cause and effect relationship, but only provides an association between the two. With that said, the study and its findings are very interesting since in the past, other clinical studies haven’t even provided that much.

The Centers for Disease Control and Prevention have researched and analyzed alpha-carotene levels in blood samples from more than 15,000 adults who participated in a follow-up study of the third National Health and Nutrition Examination Survey, known as Nhanes, from 1988 to 1994.

By 2006, researchers determined, 3,810 of the participants had died. But those with the highest levels of alpha-carotene were more likely to have survived, even after the scientists controlled for variables like age, body mass index and smoking.

Those with the highest concentrations of the antioxidant were almost 40 percent less likely to have died than those with the lowest; those with midrange levels were 27 percent less likely to die than those with the lowest levels.

“It’s pretty dramatic,” said the lead author, Dr. Chaoyang Li, a C.D.C. epidemiologist, whose study was published online on Nov. 22 in the Archives of Internal Medicine. While alpha-carotene may be no more than an indicator of other aspects of a healthy lifestyle, studies have found that it inhibits the growth of cancer cells in the laboratory, he said, adding, “We need more research.”

This study immediately brought to mind my oldest daughter who at one time in her life, spent nearly two hours at the dinner table while I coaxed her into eating a single bite of a carrot. Even though, to date she still despises carrots, I hope this study will help to persuade her to eat them more often than she does now, or at least other orange fruits and vegetables.

So even if you are like my daughter, be sure to go out and eat your carrots or other orange vegetables today. We will be profiling a soup truck in the San Francisco area later today that is sure to have menu options that provide a steady stream of orange veggies to its customers.

Please do your part today and join the Meatless Monday movement? Signing up is fast and easy! Follow them on Twittter.

Mobile Cuisine Magazine looks forward to continued coverage of Meatless Monday for our readers!

 

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Mobile Cuisine Magazine is proud to provide our readers with another article designed to inform them about a multifaceted program that is spreading throughout the country. We have designated our Monday features to help promote the Meatless Monday’s program which not only do we support on the website, but our staff actually has adopted in our Monday dietary lifestyle.

In today’s article we will focus on some of the fallacies that most vegetarians or vegans have to deal with every day of their lives. When someone decides to make this dietary leap they are normally questioned by friends and family as to how healthy giving up meat actually is.  The critics (usually only informed by propaganda the meat industry has hand fed them over the years), usually come up with the same questions and they are typically centered on protein intake.

We want to dispel a number of myths related to protein, since this argument seems to be always brought up when trying to dissuade people from eliminating meat from their diet, even if the program only promotes giving up meat on a single day of the week.

During the 6 months I spent as a full time vegetarian the word on the street about vegetarians was that we didn’t get enough protein. If I didn’t eat meat how in the world was I getting the amount I needed? According to those who questioned me, meat is the ONLY viable source of protein. This may be the most commonly held misconception about a vegetarian diet. People fail to realize that meat is not the only source of protein in nature and today, we are going to prove it.

What exactly is protein?

  • Protein is an important building block for your hair, skin, nails, muscles, hormones, blood, and immunity. You cannot survive without proteins
  • Proteins are polypeptides (i.e. amino acid chains) which are essential for cellular health. Your body already produces most amino acids, but there are 9 amino acids that are essential and must be sought out.
  • Protein, along with fats and carbohydrates, are considered macronutrients, meaning your body needs large quantities of them to function.
  • Every gram of protein has 4 calories
  • Proteins are classified as either “complete” or “incomplete” based on whether all 9 essential amino acids are present.

Two Common Protein Myths

  • You can only get protein from animal sources. The only way this statement we’re true is if we modified the word protein with the word “complete”. And that’s where we believe this myth comes from, people associating complete protein as the only true protein.
  • You need to eat a lot of protein daily. People have been misled to think that they need to load up on protein to be healthy, the more protein the better. Well, this is false. Americans actually consume MORE than the necessary amount of daily protein. While there is no agreed amount for required daily protein intake, some scientific bodies have put it around 10%-20% of daily calorie intake (given that you take the recommended calorie intake). And some have suggested that you eat half a gram of protein for every kilogram of body weight.

Sources of protein

Legumes - also called dried beans are edible seeds that grow in pods. Examples are chickpeas, split peas, haricot, lentils (red, green or brown), kidney beans etc.

Nuts & seeds - Nuts are fruits that have a hard outer shell that encloses a kernel, which is also called a nut. Seeds are contained in fruits of plants and are capable of reproducing a new plant. Many nuts and seeds are available both in and out of the shell, whole, halved, sliced, chopped, raw, or roasted example are cashew, peanuts, walnuts, almonds.

Dairy products - Dairy foods are products made from milk, the liquid secreted by female mammals for suckling their young. Choose nonfat or low-fat milk, yogurt and cheese for daily consumption. Save high-fat cheeses and ice cream for occasional treats.

Cereals & food grains - Grains are the seeds or fruit of cereal plants, used as food by humans and animals. Choose whole grain flours, cereals, wheat & rye breads, buckwheat pancakes, muffins & scones, noodles and pasta. Check the nutritional facts panel on the label for fat, sugar, and additives. Eat grain with complementary protein. Experiment with high quality grains, such as amaranth and quinoa.

Soyabean – A versatile bean use extensively in cooking, the soybean also serves as the basis for a wide variety of soya foods consumed. Soybeans are the richest plant source of high-quality protein. The most common soya form is still tofu, but today, the soybean takes on many other forms, including burgers, dogs, bacon, sausage, and many other meat substitutes.

Seitan – has been used in Asia as a protein source and meat substitute for hundreds of years. Seitan can be prepared from scratch using whole-wheat flour. The flour is mixed with enough water to make into a dough that is then kneaded in water and rinsed to remove the starch and the bran. The protein, or gluten, remains and is then simmered in a broth flavored with soya sauce to become seitan. The longer the gluten simmers, the firmer it becomes. Seitan can then be sliced for sautés or stir-fries, diced into stews, soups, or casseroles, or formed into roasts. People who are allergic to wheat or wheat gluten should avoid seitan. Do not use if you are gluten-sensitive. A good source of protein delivering 23g/30 gms of Seitan.

Vegetables - are loaded with vitamins and minerals essential for varied body processes and have been shown to provide protection against a variety of illnesses. Textured vegetable protein is also a good substitute for ground beef in dishes such as tacos, chilli, and stews.

Eggs - Brown or white? Either and both is a source of complete protein. The color of the egg’s shell is simply an indicator of the breed of hen that laid the egg. Eggs yolks are among the few foods that contain vitamin D. Eggs are the centerpiece of a range of foods. Many egg dishes, such as omelets and frittatas, can be prepared quickly with many interesting fillings, such as peppers, tomatoes, or zucchini.

We hope that those of you that have avoided joining this movement because of the protein fallacies you’ve been taught over the years, can take the information from this article, to help yourself take a healthy step the next time you are planning to find a food truck on Monday, In an earlier article, we suggested some and provided a list of vegetarian and vegan food trucks if you would like to follow them. We hope this list helps you in finding a truck in your area.

Please do your part today and join the Meatless Monday movement? Signing up is fast and easy! Follow them on Twittter.

Mobile Cuisine Magazine looks forward to continued coverage of Meatless Monday for our readers!

 

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Once again it’s Monday and we at Mobile Cuisine are pleased to provide our readers with another article centered on the idea of providing your customers with at least one menu item for a follower of the Meatless Monday program.

Throughout the past year we have been pleased to find out that a very large percentage of the food trucks in the country have modified their menus to include vegetarian or vegan options for the communities that they serve. We recently receive a couple of questions from a reader on subjects that we felt are common mistakes for those culinary professionals that are not as familiar with a meatless lifestyle as others.

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In today’s article we will look at the subjects of cross contamination and hidden ingredients.

Beware of Cross Contamination

Most vegetarians are very concerned about cross contamination and will not want to eat food that has, or may have been, in contact with meat. The easiest way to achieve this is to keep vegetarian food, utensils and cooking pots separate from those you use for fish or meat. If you are deep frying, don’t use oil in which you have fried fish or meat products. This will may require a dedicated fryer for these items or even a bit more space in your mobile kitchen, but it is well worth it to know that you are keeping your meatless customers happy.

Hidden Ingredients

When cooking for vegetarians you also have to be aware of all the byproducts derived from meat and fish that occur in a wide variety of products. Here we list some of the more common problems that aren’t always obvious.

Cheese

Many cheeses have been made using rennet derived from calves’ stomachs, whereas cheese that is suitable for vegetarians is coagulated using fungal or genetically manipulated rennet. You can quite easily source vegetarian versions of the large majority of cheeses. However Parmesan and Gorgonzola are both by statute always made with animal rennet, so you have to look out for similar alternatives, such as the Vegetalia or Twynham Grange brands of Hard Italian Style Cheese to replace Parmesan, or a vegetarian Dolcellatte instead of the Gorgonzola.

Baking Goods and Chocolate

Some baked goods, snacks and chocolate may contain whey which has been sourced from cheese made using animal rennet. Manufacturers often change their ingredients so it is worth checking regularly.

Margarine

This may contain whey, gelatin or animal carcass fats. There is an increasing number of vegetable based margarines which are suitable for baking and do not contain hydrogenated fats.

Condiments

Many brands of Worcester Sauce and some tapenades and other flavorings contain anchovies so check with your supplier if you plan to use these items for your vegetarian customers.

Alcohol

Finally, be careful when cooking with alcoholic beverages such as wine, sherry, port or cider since they may have been refined using non-vegetarian products such as gelatin or egg albumen (this would be unacceptable in a dish served to vegans). Many organic and/or New World wines are now vegetarian, but it is wise to check with your supplier before purchasing.

We hope you found this article helpful. If you have any additional tips on these subjects please feel free to jot them down in the comment section below.

Please do your part today and join the movement? Signing up is fast and easy! Follow them on Twittter.

Mobile Cuisine Magazine looks forward to sharing Meatless Monday with our readers!

 

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Philadelphia, PA - On October 6th, over 8,000 people gathered in Philadelphia for the Academy of Nutrition and Dietetics’ 2012 Food & Nutrition Conference (FNCE).  The hot topic is how dietitians and nutritional professionals can shift Americans away from a diet high in saturated fat, sugar and processed foods to a more balanced diet of lean proteins, vegetables and whole grains called for in the MyPlate guidelines.

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The Monday Campaigns and Johns Hopkins Center for a Livable Future announced the results of a national survey that suggest how Meatless Monday can be an effective tool to meet this challenge.  An online survey conducted by FGI Research found that Meatless Monday not only influences people to reduce meat intake, but encourages them to incorporate healthier alternatives into their weekly routine.

The survey found that over one-third of people (36 percent) aware of Meatless Monday said that the campaign has influenced their decision to cut back or to consider cutting back on meat.  Overall, this group reported improvements in consumption of a range of healthy foods, with 73 percent saying they eat more vegetables, 64 percent eating more fruits, 42 percent eating more beans and 47 percent eating more whole grains.

Perhaps most significantly, the results suggest that Meatless Monday is helping people create a habit of eating more meatless meals and is inspiring cooks and diners to experiment with new options.  Sixty-two percent of those influenced by Meatless Monday say they are working to incorporate Meatless Monday into their weekly routine.  Half of the respondents say they’ve experimented with new meatless recipes when they cook at home and 42 percent have tried more meatless meals when eating out.

“We started out with the simple goal of cutting back on meat and saturated fat and along the way found that Meatless Monday had become a way to get lots of delicious meatless alternatives on America’s plates”, says Sid Lerner, chairman and founder of The Monday Campaigns. “Meatless Monday gives chefs and home cooks a weekly opportunity to think creatively about what to cook instead of meat.”

Nutrition professionals can easily take advantage of Meatless Monday’s simple message. “In a clinical setting, dietitians can counsel patients on the benefits of eating weekly meatless meals and even send out pre-Monday reminders via e-newsletter or social media,” says Allison Righter, MSPH, RD with the Center for a Livable Future. “Dietitians working in food service, with community organizations, in education or research, or in a private practice can all adapt the campaign in their own way – through creating interactive and informational displays, developing and promoting healthy meatless options, leading cooking classes, or organizing consumer contests.”

 

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Mobile Cuisine strives to share various aspects to the benefits of joining the Meatless Monday organization for the expansion of this program throughout the mobile food industry. Some of the food truck owners we have spoken with have stated that they are involved because they feel it is important to help their customers maintain a healthy lifestyle, and by adding meatless options to their menus they are able to accomplish this.

meatless monday food truck

For others the reason the join is to do their part to help the environment. For those individuals, their goal to help their food truck become greener is to help the planet by reducing their carbon footprint.

The Environmental Working Group released a study last month on the carbon footprint of 20 different foods’ life cycles, including energy used and methane gas produced. Everything from lamb to turkey to rice to tomatoes was included. Emissions were classified as those created during food production and those created post-farmgate, i.e. in processing, retail, cooking, transportation, storage and disposal.

The results were a somewhat surprising. The meat with the smallest carbon footprint was … canned tuna. The meat with the biggest was lamb, then beef, then … cheese, which created more overall emissions than pork.

Lentils had the greenest carbon footprint, with tomatoes running a close second and 2 percent milk third-to-greenest.

The study gets to a pretty granular level, and there were more surprises there. Forty-four percent of farmed salmon is thrown away, accounting for its high post-farmgate carbon footprint. Five percent of meat is thrown out by retailers. Composting meat at home doesn’t significantly reduce its carbon footprint. Less dense cheeses like cottage cheese have less impact because they require less milk.

There are even more micro details, and if you want to read the results, go here.

The takeaway was this: Meatless Monday is good for reducing carbon footprint. A four-person family skipping meat and cheese one day a week is the environmental equivalent of not driving for five weeks. Or skip a single burger each week and that’s like line-drying your laundry half the time, or driving 320 fewer miles.

Almost as important as doing without was the way you can shop: buying only what you need prevents loss to “plate waste” and spoilage. So if turkey lunch meat, pork chops, or even peanut butter and yogurt, just sit in the fridge or cabinet until they spoil, you and the environment are better off leaving them with the retailer.

Please do your part today and join the movement? Signing up is fast and easy! Follow them on Twittter.

Mobile Cuisine Magazine looks forward to sharing Meatless Monday with our readers!

 

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Meatless Monday Food Truck

Mobile Cuisine strives to share various aspects to the benefits of joining the Meatless Monday organization for the expansion of this program throughout the mobile food industry. Whether you wish to serve vegans or flexitarians; vegging out your menu has its benefits to your food truck business.

Gone are the days when people thought of vegetarians as a small group of earth-loving hippies who spent top dollar for bruised-looking produce at health stores. Vegetarians of every type, from the “flexitarian” (occasional meat eater) to the strict vegan, have gone main stream. To better understand the various types of vegetarian diets, we have put together this quick list of the different types:

  • Vegan. Strictest of all, eats only plant products.
  • Lacto-vegetarian. Eats dairy products along with a plant-based diet.
  • Ovo-vegetarian. Eats eggs along with a plant-based diet.
  • Lacto-ovo vegetarian (the most common type). Eats both dairy products and eggs.
  • Pescotarian. Eats fish along with a plant-based diet.
  • Flexitarian. While there’s no formal definition, this generally refers to a lacto-ovo vegetarian who occasionally eats meat, fish, or poultry. Sometimes called semi-vegetarian.

Please do your part today and join the Meatless Monday movement? Signing up is fast and easy! Follow them on Twittter.

Mobile Cuisine Magazine looks forward to sharing Meatless Monday with our readers!

 

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Since our inception Mobile Cuisine has been providing articles covering the Meatless Monday craze which is spreading around the world. Some have asked us why, and we tell them that it is a program that not only opens the menus for food trucks to entice many more customers in their area, but it also helps a food truck owner help its customers as well as the planet.

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For some new food truck owners serving vegetarians and vegans healthy meatless items off their truck can be a challenge. With that in mind, the USDA has provided a list of ideas to help people who are unfamiliar with a healthy vegan diet. These ideas are perfect for anyone who is transitioning or thinking about transitioning some menu items to individuals with plant-based diets.

Tips from the USDA on how to serve a healthy vegetarian or vegan menu:

Build vegetarian menu items around protein sources that are naturally low in fat, such as beans, lentils, and rice. Don’t overload them with high-fat cheeses to replace the meat.

Calcium-fortified soymilk provides calcium in amounts similar to milk. It is usually low in fat and does not contain cholesterol.

Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. Consider:

  • pasta primavera or pasta with marinara or pesto sauce
  • veggie pizza
  • vegetable lasagna
  • tofu-vegetable stir fry
  • vegetable lo mein
  • vegetable kabobs
  • bean burritos or tacos

A variety of vegetarian products look (and may taste) like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol.

  • For breakfast items use or create soy-based sausage patties or links.
  • Rather than hamburgers, use veggie burgers. These are typically made with soy beans, vegetables, and/or rice.
  • Add vegetarian meat substitutes to soups and stews to boost protein without adding saturated fat or cholesterol. These include tempeh (cultured soybeans with a chewy texture), tofu, or wheat gluten (seitan).
  • For barbecues, try veggie burgers, soy hot dogs, marinated tofu or tempeh, and veggie kabobs.
  • Make bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).
  • Offer soy options (texturized vegetable protein) as a substitute for meat, and soy cheese as a substitute for regular cheese.

Accommodate vegetarians by modifying existing menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables or pasta in place of meat.

If you offer Asian or Indian cuisine you have the ability to offer a varied selection of vegetarian dishes.

If you haven’t already please do your part today and join the Meatless Monday movement? Signing up is fast and easy! Follow them on Twitter.

We at Mobile Cuisine Magazine look forward to sharing Meatless Monday with our readers!

 

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Since we have started coving the Meatless Monday program on Mobile Cuisine Magazine, we have received a number of letters asking for more information on vegetarianism for those who have decided that one meatless day a week wasn’t enough for them. Today’s article will give these individuals basic nutritional information for vegetarians via the vegetarian food pyramid.

The vegetarian food pyramid is very similar to the food pyramid that has recently been changed by the federal government. In place of meat it will list the legumes and nuts that are an alternative protein to animal products. It also replaces the fiber category with a vegetable and fruit category at the bottom of the pyramid. This is possible because of the high fiber content of most fruits and vegetables. It is not necessary to add fiber as a separate tier on the pyramid.

Be aware that the regular vegetarian food pyramid is not suitable for strict vegans since the dairy products listed are not within their guidelines. Replacing dairy with soy products, for example, is an alternative. The main difference between the vegan food pyramid and the vegetarian food pyramid would be the addition of breads and grains instead of dairy or egg products.

The food pyramid is an excellent reference for those trying to determine their nutritional needs. If you are concerned about getting the right foods in the right amounts, you should take a look at the pyramid and plan your diet accordingly. The vegetarian pyramid gives you serving amounts daily just as the traditional food pyramid does so you will be able to determine if you are getting the right amounts.

Just as the traditional one does, the vegetarian food pyramid provides you, not only with serving the right amounts, but also the limits. Oils, fats, sweets and salts should be sparingly used as they are right on the pyramid’s top. This then can be the best healthiest diet.

The food pyramid that a vegetarian follows is a graphic representation of the healthy components of their diet. When the food pyramid is followed religiously, you can be assured that your diet is as nutritious as it could be. This is a great way for dieters, who also follow a vegetarian diet, to design their food plan to get the proper nutrition while they are trying to lose weight.

People choose a vegetarian diet for many reasons and healthy nutrition is right at the top of the list. It can be a little more difficult for a vegetarian to get the nutrition they need without the inclusion of meat, but as the pyramid shows, it can be done. The effort that is expended on planning your food consumption will be rewarded with a greater degree of health and longevity. Most vegetarians are noticeably healthier than their meat eating counterparts.

The vegetarian food pyramid can be a helpful resource and diet planning aid for those who are just beginning the vegetarian lifestyle. The newcomer will have a greater understanding of the nutritional aspects of the diet as well as being more aware as to what is needed to maintain this healthier lifestyle. The transition towards a healthier diet is easier than ever, due to the amount of information that is available. You will discover that an all-around improvement in your health by becoming a vegetarian is delicious and easy.

Please do your part today and join the Meatless Monday movement? Signing up is fast and easy! Follow them on Twittter.

Mobile Cuisine Magazine looks forward to continued coverage of Meatless Monday for our readers!

 

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With more and more food trucks joining the Meatless Monday revolution, they are opening up their menus and their bottom lines to vegetarians. We continue to have food truck owners submit questions regarding vegetarian menu items as well as questions about how some foods provide these meat free eaters get different types of nutrition that other usually get through meat and animal products.

In today’s article we will cover Iron and how you can provide vegetarians with menu items that give them the ability to get this nutrient without ordering a burger.

Iron-rich-vegetables

Iron helps your blood cells carry oxygen throughout your body, it helps your immune system fight effectively, and it is necessary to get the energy from the food you eat. If you are low in iron, you may feel tired, due to your body not getting enough oxygen. Over consumption of iron can also be toxic, so finding a good balance is important. Too much iron can make you susceptible to bacterial infections. It is very difficult to get iron toxicity from foods alone; it usually results from too many iron supplements.

Vegetarians may find it a bit more difficult to get the iron they need, but some may not understand the reason why. There are two forms of iron: heme, which comes from animal sources, and non-heme, which comes from plant sources. Non-heme iron is more difficult for the body to absorb than heme iron in general.

Adult women need 33 mg of iron per day. Adult men and menopausal women need 14 mg per day. Women in the childbearing years need more iron to compensate for the iron lost through monthly menstruation. Now… what foods are going to give them what they need?

Grain Sources

Bran is a great source of iron. It can be eaten as cereal or baked it into bread or muffins. Oatmeal is also a good source such as old-fashioned oatmeal, or better yet, steel cut oats. They take a little longer to cook, but they have a great flavor and are full of iron and other nutrients. Oatmeal can also be added to muffins, cakes, cookies and other recipes.

Legumes

Beans are full of iron as well as protein. Add navy beans, black-eyed peas, lentils, chickpeas, soybeans, and tofu to increase iron providing ingredients to your menu. Beans can be made into veggie burgers or cooked in stews and soups. Tofu may not be a favorite of many chefs but there are many recipes to try for this interesting ingredient.

Fruits and Vegetables

The more veggies you offer the more iron your customers will have to get their iron. Swiss chard, pumpkin, watermelon, raisins, potatoes, sweet potatoes, broccoli, bok choy and dates all have good levels of iron in them. Leafy greens like leaf lettuces, spinach and beet greens are a good source of iron. If you do not to add salads to your menu, try adding greens to soups, pasta sauces, and smoothies. If you do add smoothies to your menu choices, be sure to add some fruit to the smoothies to naturally sweeten them. If you serve Japanese cuisine, stock up on edible seaweeds. It is a great way to add a version of vegetarian sushi. Parsley and watercress are also good sources of iron.

We hope this article helps food truck owners understand the importance to adding iron laden ingredients to their menus if they hope to offer meatless options for their vegetarian customers. If you have any additional suggestions to add meatless iron ingredients, please feel free to share them in the comment section below.

Please do your part today and join the movement? Signing up is fast and easy! Follow them on Twittter.

Mobile Cuisine Magazine looks forward to sharing Meatless Monday with our readers!

 

 

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