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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

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

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

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

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

Vegetarian beetroot burger with avocado

The main ingredients for a veggie burger are practically the same every time, but it’s the cooking method that really turns things upside down. They key here is roasting the ingredients so they retain their juicy flavours. Ingredients: <ul> <li>2 cups beet root, peeled and cut into cubes</li> <li>1 cup red quinoa (white is just as fine), cooked</li> <li>1 onion, finely diced</li> <li>2 garlic cloves, crushed</li> <li>1 tsp coconut oil, melted</li> <li>2 tsp lemon juice</li> <li>¼ tsp chilli flakes</li> <li>1 tsp pink Himalayan salt</li> <li>1 tbsp olive oil</li> <li>1 egg</li> <li>2 tbsp wholemeal bread crumbs</li> <li>1 tbsp flax seeds</li> <li>4 Wholemeal buns</li> <li>1 bunch of parsley, finely chopped</li> </ul> Dressing <ul> <li>1 ripe avocado</li> <li>2 tbsp tahini</li> <li>3 tbsp lime juice</li> <li>1 garlic clove</li> <li>¼ tsp pink Himalayan salt</li> </ul> Method: <ol> <li>Preheat the oven to 175°C.</li> <li>Place the beetroot cubes on a baking ton lined with baking paper. Rub with olive oil and roast for 30 minutes.</li> <li>Remove from the oven and set aside to cool.</li> <li>Place the roasted beets in a food processor and pulse two or three times – making sure there’s still plenty of texture for moulding into burger patties.</li> <li>Transfer the beets into a large bowl, add all the other ingredients and stir to combine. Add as many bread crumbs as you need for the right texture.</li> <li>With slightly wet hands, shape the burgers and place them on a lined baking sheet.</li> <li>Bake in the oven for 15 minutes on one side, then flip over and bake for 15 more minutes.</li> <li>Still with slightly wet hands, shape the burgers and place them on a lined baking sheet.</li> <li>Bake in the oven for 15 minutes on one side, then flip over and bake for 15 more minutes.</li> <li>While the burgers are baking, prepare the dressing. Simply place all the ingredients in the food processor and process to obtain a creamy sauce.</li> <li>Assemble the burgers immediately after removing from the oven.</li> <li>Cut the bun in halves, spread bun bases with dressing, add the beet burger, top generously with avocado dressing, parsley and put on the bun top. Serve immediately.</li> </ol> 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>. Related links: <a href="/lifestyle/food-wine/2016/02/vegetarian-stir-fry/">Vegetarian stir fry</a> <a href="/lifestyle/food-wine/2016/02/gluten-free-pizza-with-cauliflower-base/">Gluten free pizza with cauliflower base</a> <a href="/lifestyle/food-wine/2016/02/vegetarian-meat-balls/">Vegetarian meatballs</a>

Food & Wine

Vegetarian beetroot burger with avocado

Food & Wine

Energy-boosting vegetarian salad

Looking for more energy? This quick, healthy and delicious salad, by Bodypass founder Carla McMillan, is great for giving you a kick start. Ingredients: <ul> <li>2 cobs of corn</li> <li>1 long red chilli</li> <li>2 sprigs coriander</li> <li>2 sprigs mint</li> <li>3 yellow squash</li> <li>2 medium zucchini</li> <li>2 tbsp toasted sunflower seeds</li> <li>1 tbsp white sesame seeds</li> <li>1 tbsp black sesame seeds</li> <li>2 spring onions</li> <li>300g firm tofu</li> <li>1 lime</li> <li>1 tbsp tamari</li> <li>½ tbsp maple syrup</li> <li>½ tbsp rice wine vinegar</li> </ul> Method: <ol> <li>Start by grouping and preparing your ingredients into each of the components of the dish. Rinse vegetables and herbs.</li> <li>Remove the husks from the corn and bring a large pot of salted water to the boil. Cook until bright yellow and tender, about 3 minutes. Remove and set aside to cool.</li> <li>Remove ends of the zucchini. Using a peeler or mandolin, carefully slice into long, thin ribbons. Rotate as you go. Use a zoodler if you have one. Trim ends of squash and thinly slice into rounds.</li> <li>Roughly chop mint and coriander leaves. Finely slice spring onions and chilli (to taste).</li> <li>Heat a nonstick fry pan to a medium high heat. Once hot, add a drizzle of olive oil.</li> <li>Slice tofu into 1.5cm thick pieces and pat dry with a paper towel. Place tofu in pan and cook for 5 minutes each side until golden.</li> <li>Cut kernels from cobs and place in a large bowl. Add zucchini, chopped herbs, spring onions, seeds and chilli (optional).</li> <li>In a bowl whisk together tamari, maple syrup, rice wine vinegar, a drizzle of olive or coconut oil, juice of a lime, salt and pepper</li> <li>To serve, place salad in bowls and top with tofu.</li> </ol> Written by Carla McMillan. First appeared on <a href="http://www.stuff.co.nz" target="_blank">Stuff.co.nz</a>. 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/health/body/2016/02/pros-and-cons-of-going-vegan/">The pros and cons of a vegan diet</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/02/prawn-and-avocado-salad/">Prawn and avocado salad</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/02/lemongrass-tuna-with-rice-paper/">Seared lemongrass tuna with rice paper, herbs, grated egg and basil seeds</a>

Food & Wine

Vegetarian stir fry

Delicious, fresh and aromatic, this vegetarian stir fry recipe is a great way to get your grandchildren to eat their greens, and without any complaints. Serves: 6 Ingredients: <ul> <li>3 teaspoons cornflour</li> <li>1 1/2 cloves garlic, crushed</li> <li>1 good knob (2cm-3cm) root ginger, finely chopped</li> <li>4 tablespoons vegetable oil, divided</li> <li>1 small head broccoli, cut into florets</li> <li>Good handful of peas</li> <li>1 carrot, peeled and cut</li> <li>1 capsicum sliced</li> <li>Good handful green beans, trimmed and halved</li> <li>2 tablespoons soy sauce</li> <li>2 tablespoons water</li> <li>1/2 medium onion, finely chopped</li> <li>1-2 teaspoons salt</li> </ul> Method: <ol> <li>In a large bowl, blend cornflour, garlic, 1/2 of the ginger and 2 tablespoons vegetable oil until cornflour is dissolved.</li> <li>Mix in broccoli, snow peas, carrots and green beans, tossing to lightly coat.</li> <li>Heat remaining 2 tablespoons oil in a large deep frying pan or wok over medium-high heat.</li> <li>Stir fry vegetables for 2 minutes.</li> <li>Stir in soy sauce and water.</li> <li>Mix in onion, salt and remaining ginger.</li> <li>Cook until vegetables are tender but still crisp.</li> </ol> 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, head to the <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">abcshop.com.au</a> to order your copy now. Related links: <a href="/lifestyle/food-wine/2015/11/eggplant-haloumi-pesto-burgers/">Grilled eggplant, haloumi and pesto burgers</a> <a href="/lifestyle/food-wine/2015/12/asparagus-with-greek-dressing/">Asparagus with Greek dressing</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/02/ginger-lime-crab-cakes/">Ginger lime crab cakes</a>

Food & Wine

Vegetarian stir fry

Food & Wine

Vegetarian meat balls

You don’t necessarily need meat to make meatballs! Try this lean, vegetarian option instead. Serves: 4 Ingredients: <ul> <li>1 tbs olive oil</li> <li>1 pound fresh white mushrooms, finely chopped</li> <li>1 pinch salt</li> <li>1 tbs butter</li> <li>½ cup finely chopped onion</li> <li>4 cloves garlic, minced</li> <li>½ cup quick-cooking oats</li> <li>1 ounce very finely shredded Parmigiano-Reggiano cheese</li> <li>½ cup bread crumbs</li> <li>¼ cup chopped flat-leaf (Italian) parsely, packed</li> <li>2 eggs, divided</li> <li>1 tbs salt</li> <li>Freshly ground black pepper to taste</li> <li>1 pinch dried oregano</li> <li>3 cups pasta sauce</li> <li>1 tbs very finely shredded parmesan cheese, or to taste</li> <li>1 tbs chopped flat leaf (Italian) parsely, or to taste</li> </ul> Method: 1. Heat olive oil in a skillet over medium-high heat. Add mushrooms to the hot oil, sprinkle with salt, and cook and stir until liquid from mushrooms has evaporated. Stir butter into mushrooms, reduce heat to medium, and cook and stir mushrooms until golden brown, about 5 minutes. 2. Stir onion into mushrooms and cook, stirring often, until onion is translucent, 5 minutes. Remove skillet from heat and stir garlic into mushroom mixture until fragrant, about 1 minute. Transfer mixture to a mixing bowl. 3. Mix oats into mushroom mixture until thoroughly combined. Gently stir 1 ounce parmesan cheese into mixture. Add breadcrumbs, 1/4 cup parsley, and 1 egg; season with salt, black pepper, cayenne pepper, and oregano. Mix together with a fork until crumbly. Stir in remaining 1 egg. Mixture should hold together when pressed. 4. Cover bowl with plastic wrap and refrigerate at least 4 hours. For best flavor and texture, refrigerate overnight. 5. Preheat oven to 230°C. Line a baking sheet with a silicone baking mat or parchment paper. 6. Form mixture into small meatballs using a 2-tablespoon scoop. Roll meatballs lightly between your hands until smooth, if desired; arrange meatballs on prepared baking sheet. 7. Bake in the preheated oven until meatballs are lightly golden brown, 12 to 15 minutes. 8. Bring pasta sauce to a boil in a large saucepan; reduce heat to low. Gently stir meatballs into sauce until coated. Simmer meatballs in sauce until cooked through, 45 minutes to 1 hour. Transfer to a serving bowl and garnish with 1 tablespoon parmesan cheese and 1 tablespoon parsley. 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">head to the abcshop.com.au to order your copy now</a>. Related links: <a href="/lifestyle/food-wine/2015/11/eggplant-haloumi-pesto-burgers/">Grilled eggplant, haloumi and pesto burgers</a> <a href="/lifestyle/food-wine/2015/12/asparagus-with-greek-dressing/">Asparagus with Greek dressing</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/02/ginger-lime-crab-cakes/">Ginger lime crab cakes</a>

Food & Wine

Study reveals the one time vegetarians eat meat

Deciding to become a vegetarian can be a big challenge, even for the most dedicated. The thought of foregoing a Sunday roast or sampling that new popular beef burger joint might prove too tempting to pass up for some, but for many New Zealanders, it’s a diet and lifestyle choice that’s worthwhile. If you are a vegetarian or are considering a meat-free path, take note. A new study conducted in the United Kingdom has uncovered the number one situation that causes most vegetarians to slip up: the pub. Research by Voucher Codes Pro found that 37 per cent of British vegetarians gave into temptations when under the influence of alcohol. While it’s not surprising that alcohol causes drinkers to lose their inhibitions and make riskier decisions, the numbers are interesting. Researchers found that 26 per cent eat meat after a drink ‘fairly often,’ while a startling 34 per cent admitted they break the meat-free rule <every> time they’re drunk. So what temptations are just too good to deny? Part-time vegetarians in the study opted for kebabs as their first choice, followed by burgers, bacon, fried chicken and pork sausages. “I know a few ‘vegetarians’ who sometimes crave meat, but it seems that a few are giving into their cravings when drunk,” says George Charles, founder of Voucher Codes Pro in an interview with The Independent. ‘I think it’s important for friends of these ‘vegetarians’ to support them when drunk and urge them not to eat meat as I’m sure they regret it the next day.” So, if you’re living a meat-free life and are concerned about cravings, remember: step away from the glass of wine! Related links: <a href="http://www.oversixty.co.nz/health/body/2015/11/healthy-foods-that-make-you-hungrier/">5 healthy foods that can make you hungrier</a> <a href="http://www.oversixty.co.nz/health/body/2015/12/why-massages-benefit-your-health/">Why a massage benefits your health</a> <a href="http://www.oversixty.co.nz/health/body/2015/12/which-oils-are-best-for-your-health/">A guide to the healthiest oils for better skin, joints and wellbeing</a>

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Study reveals the one time vegetarians eat meat

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