Vegetarianism - What Does it Mean to You?

Satnam Sekhon, Registered Dietitian, BC Cancer Agency

Reduce your portions of animal products and include more plant-based foods. Make vegetables, whole grains and legumes the focus of your meal and animal products the side dish.

Introduce beans and lentils into your diet. Start by adding small amounts into your favorite recipes and increase the proportion gradually while decreasing the meat ingredients.

Go meatless on occasion. Try a vegetarian meal once a week and gradually increase the frequency working towards a whole day without animal products.

• 1 ½ cup quinoa
  
• 3 cups vegetable broth
  
• 1 red pepper, seeded and diced
  
• 1 cucumber, washed and diced
  
• 1 cup Cherry tomatoes, quartered
  
• 1 bunch parsley, chopped
  
• 3 tablespoons apple cider vinegar
  
• 1 clove garlic, minced
  
• 1/4 cup olive oil

1. Rinse the quinoa well in cold running water. Drain and toss into a small pot. Add the broth and bring to a rolling boil. Cover with a lid, turn the heat to low and simmer until the water is absorbed about 15 to 20 minutes.
   
   
2. Mix together the cider vinegar, garlic and olive oil for the dressing.
   
   
3. Meanwhile get all the colorful veggies ready. Toss them into a bowl and when the quinoa is done, let cool and add it as well. Mix in the dressing, toss and serve!