What’s the difference? Simply put, a vegetarian chooses not to eat meat, poultry or seafood.  Many vegetarians are ovo-lacto vegetarians who include dairy and eggs in their diet.  A vegan (“vee-gn”) is a vegetarian who does not eat animal products. Their list of non-consumables, apart from dairy and eggs, may include honey or gelatin (which is produced from the skin and connective tissues of pigs and cows).  Some vegans also eschew the use of leather, wool, silk and other animal-based products.

There’s also a growing group of people who are part-time vegetarians or “flexitarians”. 

They may be vegetarians who occasionally dabble in meat, or meat-eaters who want to eat more vegetables and fruit. Sometimes it’s a matter of convenience. Personally, I am an ovo-lacto vegetarian, but I will eat seafood when eating out with friends or when traveling. To me it’s more important to have a good time with the people I’ve chosen to be with than stress over the dearth of vegetarian options on many restaurant menus.

Vegan, vegetarian, flexitarian –whatever point of the spectrum you happen to be at, and for whatever reason, most will agree that consuming more fruits and vegetables is a good idea from a health standpoint. Studies have shown that a diet high in fruits and veggies helps prevent heart disease, stroke and some forms of cancer.  It also helps to control blood pressure and to maintain a healthy weight.  

Unfortunately, not many people eat enough fruits and vegetables to reap the health benefits. Both the US Department of Agriculture (USDA) and the Philippines Food and Nutrition Research Institute (FNRI) include fruits and vegetables among the foods people should be eating more of.  How much is enough? The USDA recommends 2 cups of fruits and 2.5 cups of vegetables daily, based on a 2000 calorie-a-day diet for a moderately active person–you can read their dietary guidelines here.

This week I roasted some vegetables for dinner. It’s an easy and delicious way to prepare vegetables, and especially good to eat on cool nights, along with maybe some lentil or bean soup. Roasting is one of my favorite ways to prepare vegetables–the slight caramelization that occurs really brings out the flavor of the food.

Roasted Vegetables

Choose from any of the following, or add your own! (vegetables which will hold their shape during roasting are best):

Mushrooms (here I used Baby Bella or cremini mushrooms)
Asparagus spears
Cauliflower
Broccoli
Zucchini
Eggplant
Sweet Peppers
Green beans
Carrots
Yams
Sweet potatoes
Tomatoes, sliced
Leeks
Onions
Garlic

Preheat oven to 375° F (190°  C). Wash, pat dry and cut the vegetables as desired. Combine an equal amount of soy sauce and olive oil and mix or shake well. Place vegetables in a large bowl, drizzle about a tablespoon of the oil and soy sauce mixture for every 2 cups of vegetables, and toss well to coat. Arrange on a cookie sheet and place in the oven for about 30 minutes or until done. 

Note: Watch your cooking times, as some vegetables will cook faster than others. Asparagus will be done in about 15 minutes, and mushrooms about 20. Zucchini and sweet peppers take the longest, about 40 minutes to an hour. 

Patricia is a freelance writer based in California who enjoys travel, books, and vegetable gardens. You may email her at patricia.e.galan@gmail.com.