SIMPLE AND DELICIOUS

If you're new to vegetarian eating, don't worry that you'll be hard-pressed to find fabulous, cruelty-free fare when dining out. Just glance through these tips and let your mouth water!

If the menu only lists a steamed vegetable plate, don't panic! Many restaurant chefs welcome the opportunity to show off their culinary skills to whip up an animal-friendly entrée for you.so just ask. Many dishes can be "vegetarianized" with minimal effort, so put the chef to the challenge and enjoy the creation!

Most ethnic fare includes more legumes, vegetables, and beans than traditional Western foods. So visit that Indian, Middle Eastern, or Thai restaurant you've been eyeing and savor the delicious spices surrounding such staples as tofu, lentils, and chickpeas. Try falafel, spicy tofu red or green curry, spring rolls, delicious samosas, rice noodles or hearty lentil dahl.

MEXICAN

Replace cheese or sour cream in Mexcian fare with an extra dollop of guacamole or some light and refreshing tomato salsa.

ASIAN

Want some mock meat? Many Asian restaurants-particularly Chinese, Thai, and Vietnamese ones-feature great soy- and wheat gluten-based meat alternatives. Enjoy scrumptious kung pao veggie chicken, spicy Hunan veggie beef, or tofu pad thai.

ITALIAN

Think delicious pastas, rissotos, hearty minestrone soup and salad with fresh bread.

TURKISH

Warm toasted turkish bread with tasty dips.

JAPANESE

Miso soup, vegie handrolls, seaweed salads and delicious tofu with noodles

SUGGESTIONS FOR MEALS AND SNACKS

  BREAKFAST

• Fresh fruit salad with soy yoghurt
• Wholemeal toast with peanut or almond butter,tahini, or yeast extract (eg.Vegemite)
• Cereal or muesli with non dairy milk (rice or soy) and fresh fruit
• Porridge with soy milk, fresh fruit, nuts and maple syrup
• Fried mushrooms and tomotoes on toast
• Fresh fruit smoothie
• Bakes beans on wholemeal toast
• Pancakes
• Tofu scramble and soy sausage Muffins

  LUNCH

• Vegie Burger and salad
• Subway vegie pattie and salad
• Pita bread with falafel , hommus and salad
• Chickpea salad, walnut/spinach salad etc.
• Vegetable soup with wholemeal roll
• Baked potato and salad
• Foccacia and grilled vegetables
• Salad sandwiches
• Wholemeal bread roll with salad and vegetable pate
• Lentil patties
• Rice cakes
• Dry biscuits with avocado and tomato

  DINNERS

• Vegetable stirfry with tofu, brown rice or rice noodles
• Bean Burritos
• Vegetable lasagne
• Pasta and tomoto base with vegetables eg.eggplant, zucchini, mushrooms etc.
• Vegetable curry with rice
• Vegetable/Lentil or bean stirfy
• Risotto Vegetarian fried rice with tofu
• Selection of baked vegetables with vegan mayo

  SNACKS

• Fresh fruit
• Mixed nuts
• Energy bar
• Soy or rice milk smoothie
• Baked pita wedges with hommus
• Wedges or chips with salsa
• Vegetable sticks & dips

  BBQ

• Veggie burgers
• Veggie Sausages
• BBQ corn on the cob
• Baked potato in foil