A vegetarian or vegan diet can be a healthy and complete diet when followed properly and mindfully, but simply avoiding meat is not enough. Some vegetarian diets can be just as unhealthy as those that contain meat! When cooking for vegetarians, the primary nutrients to focus on include protein, omega-3 fatty acids, iron, zinc, calcium, vitamin D and vitamin B121, since these are nutrients that are mostly commonly consumed from animal sources. Variety and balance are the key to ensuring proper nutrition and, frankly, more flavorful food.

On college campuses, where vegetarianism rates can be as high as 20%, chefs and dietitians have to go the extra mile to keep vegetarians supplied with a variety of fresh foods in a 24/7 dining environment. We spoke to Michele Wilbur, RD, CDN, with Cornell Dining to find out more about what it takes.

“Our goal is to feed vegetarians and vegans in every dining room more than just a cheese sandwich,” says Wilbur. “We always have a vegetarian or vegan soup and entrée at every meal.”

According to Wilbur, “More and more students are choosing to eat meatless meals for ecological reasons—the improved carbon footprint, for example.”

“Our unit chefs write menus for each semester and I review them with our senior executive chef,” says Wilbur. “For the vegetarian entrées in particular, we look for balance: color, high-quality protein, food cost and, of course, flavor.”

The “Eating Well with Cornell Dining” program highlights foods that are 100% whole grain and trans-fat free, use unprocessed ingredients, or are low in saturated fats and added sugar and salt. Wilbur trains the chefs to recognize those techniques and ingredients, and then turns their creativity loose—especially on the vegetarian front.

“The chefs I work with are often surprised at how well they are doing when it comes to healthy cooking,” notes Wilbur. “They are already using fresh herbs, spices and healthier cooking techniques like grilling and roasting. The real key is the vegetables—when you make them the focal point of the meal, you’re halfway there.”

An example of a vegetarian entrée at Cornell that follows these guidelines is Barilla PLUS with Broccoli Rabe and Sweet Peas.(See download.)

Using Barilla PLUS provides a great foundation for this vegetarian entrée. It brings quality protein, texture and a comfort-food familiarity to the base, and you can build from there. According to Wilbur, “The broccoli rabe was something we weren’t using a lot, but it added a lot of flavor and texture. Our chef was surprised that we got to a place where you could use no butter at all—the olive oil and the Parmesan do the job. The lima beans also help; they're a strong bean, and very creamy, so they give you the impression of a recipe with a much higher fat content.”

Identifying High-Quality Protein
Look to create protein combinations that are low in saturated fat, high in fiber and from a mix of sources to get a “complete” protein.

• Tofu stir-fry with brown rice: Combines legume (soy) with grain.
• Salad with garbanzos and cottage cheese: Combines dairy protein with a legume.
• Quinoa is a rare find; a grain that’s a complete protein all on its own.
• Hummus combines legumes (chickpeas) and seeds (sesame/tahini).
• Barilla PLUS pasta is made with legumes and grains, and contains omega-3s from flax.

Jackie Schulz is a corporate dietitian for Barilla USA based in Bannockburn, Ill.