Health & Wellness Articles
Survival Skills for a Happy and Healthy Vegetarian Holiday
by Amy Jamieson-Petonic, MEd., R.D.
The holidays are a wonderful time of year to be with friends, family and loved ones. For most of us, the holidays are also a time for enjoying various foods that we may not have at any other time of the year. In addition to the traditional holiday meals, there are also a number of social gatherings at this time of year that include a bounty of wonderful foods. However, as a vegetarian, these events can be challenging at best. For a vegetarian, it may become a game of maneuvering through the animal-based maze of menu items. Many times, a vegetarian may leave these events hungry.
Historically, vegetarians were limited to time spent noshing on a relish tray, consuming plain green beans and a dry sweet potato because the only condiments available is butter or margarine. However, the good news is that times have changed. With a bit of planning and good communication, the holidays can be a happy time for all, including the vegetarian. Here are a few survival skills to make it through any social situation.
1 | Call ahead. Many times, you can find out what the menu will be, and ask if additional items can be added to the menu to meet vegetarian requests. In this case, most facilities that cater events are interested in satisfying guest requests, and are willing to be accommodating to some ideas. Items to suggest include fresh fruits and vegetables, baked potatoes, beans, brown rice and vegetarian burgers if available.
2 | If the event is at someone's home…call the host or hostess and mention that you are vegetarian and ask if modifications can be made, or if you can bring a dish to share. Most hosts are willing to helps make their guests feel comfortable.
3 | Offer as many suggestions as possible for making the holiday meal festive for all. For example, you could bring a vegetarian roast for you and others to try. Other ideas include vegetarian versions of mashed potatoes, gravy, sweet potatoes, and green bean casserole without the cream based soup. Stuffing can also be made with vegetarian broth, vegetables and nuts or dried fruit.
4 | Offer to bring a dessert that is free of animal products. How about this easy vegan pumpkin pie from Recipezaar.com.
Vegan Pumpkin Pie
Ingredients:
- 1 (16 oz) can pumpkin puree
- 3/4 cup sugar
- 1/2 tsp salt
- 1 tsp cinnamon
- 1/2 tsp ginger
- 1/4 tsp cloves
- 1 (12 oz.) package soft tofu, processed in blender until smooth
- 1 (9 inch) pie shell
Directions:
- Cream pumpkin and sugar
- Add salt, spices and tofu
- Bake at 425 degrees for 15 minutes, then 350 degrees for 40 minutes
- Chill and serve
Nutritional Analysis:
- Calculated for 1 serving (108g), recipe makes 10 servings.
- Calories 156
- Calories from Fat 49 (31%)
- Amount Per Serving %DV
- Total Fat 5.5g 8%
- Saturated Fat 1.5g 7%
- Polyunsat. Fat 1.2g
- Monounsat. Fat 2.3g
- Trans Fat 0.0g
- Cholesterol 0mg 0%
- Sodium 201mg 8%
- Potassium 213mg 6%
- Total Carbohydrate 25.1g 8%
- Dietary Fiber 0.6g 2%
- Sugars 16.4g
- Protein 3.3g 6%
- Vitamin A 3378mcg 67%
- Vitamin B6 0.1mg 3%
- Vitamin B12 0.0mcg 0%
- Vitamin C 4mg 7%
- Vitamin E 1mcg 3%
- Calcium 53mg 5%
- Magnesium 17mg 4%
- Iron 1mg
The holidays are truly a very special time of year and it can be the time of year that you can educate people on the wide variety of tasty foods that everyone can enjoy together. Wishing you and your family a joyous holiday season!