Human beings are omnivores, and as such, any mention of vegetarianism is met with gasps of horror: “No meat?!” Yes, humans are at the top of the food chain, and sure, meat may taste good (to some people), but becoming a vegetarian is not the most terrible prospect. If done the right way and for the right reasons, a life without meat can be healthy and fulfilling.

Many people turn to vegetarianism for ethical reasons. Gone are the days when hunters killed animals and consumed or used each part so as not to be wasteful. In our modern world of convenience and capitalism, animals are factory farmed: placed in small cages, fed hormone-filled food to unnaturally fatten them and treated with little respect. Most people would agree that animals deserve kindness and compassion simply because they are living creatures with nerve endings and, like humans, experience pain and discomfort.

The state of factory farms is well documented, though some states (like California) are doing their part to police cruelty toward animals at these farms. People for the Ethical Treatment of Animals is one of many organizations that disseminate photographic and verbal evidence detailing animal cruelty, though this evidence is not for the faint of heart.

If your heartstrings don’t compel you toward vegetarianism, perhaps your wallet will. Meat is one of the most expensive products in the grocery store, and with the economy in a state of crisis, cutting back on meat can shave a chunk off your grocery budget. Even making only one or two meat-based dinners per week can save you money. Many fruits and vegetables are usually on sale at chain supermarkets, so making the switch can financially benefit you during these tough times.

There are also a wide variety of health benefits for vegetarians who eat healthy foods (not just chips and cheetos). Mainstream meat products contain hormones that have been either directly injected into the animal while it was alive or put in the animal’s feed to make it larger. Those hormones have been shown to cause cancer.

Most aspects of American lifestyle have links to cancer, but there are other benefits to avoiding meat. A lot of meat eaters eat too much meat and not enough fruits or vegetables, missing out on fiber, antioxidants and a host of vitamins.

If you’re worried about not being able to find vegetarian recipes or entrees at restaurants, have no fear; the world has become more accepting of the vegetarian diet, and there are usually plenty of options available (even at steakhouses). There are a plethora of vegetarian cookbooks and websites with plenty of creative recipes. And if you decide you miss the taste of meat, many brands have produced soy-based fake meat products that taste like the real thing.

Vegetarianism doesn’t have to be a difficult transition, and it doesn’t have to be about restricting yourself. Think of it as a new world of food options that can greatly benefit you, should you choose to make the change.

Shake and Bake

Make the switch to easy vegetarian recipes

Pasta Vegetable Bake

Preparation time: 20 minutes

Total cooking time: 45-50 minutes

Serves 4

1 tablespoon olive oil

1 large onion, finely chopped

1 clove garlic, crushed

3 medium zucchinis, sliced

3 1/2 oz button mushrooms, sliced

2 cups ready-made tomato pasta sauce

1 cup frozen peas

salt and pepper

1 1/2 cups dried pasta (penne or spiralli)

4 tablespoons freshly grated Parmesan cheese

1. Preheat the oven to slow 300°F. Heat the oil in a frying pan. Add the onion and garlic to pan, cook over low heat for 4 minutes or until the onions are soft. Add zucchinis and mushrooms, cook for 3 minutes. Add the sauce and peas, cook for 3 minutes. Season with salt and pepper. Remove from heat and set aside.

2. Add pasta to a large pan of rapidly boiling water and cook for 10-12 minutes or until just tender. Drain; add to the vegetables in the pan.

3. Spoon the mixture into a casserole dish. Sprinkle with Parmesan cheese and bake, covered, for 20-30 minutes.

Note: Chopped fresh herbs can be added to this dish and the combination of vegetables varied, according to taste or availability.

Chili Polenta Cake

Preparation time: 25 minutes

Total cooking time: 25-30 minutes

Makes one 8-inch cake

1 1/3 cups plain flour

1/2 teaspoons baking powder

1 teaspoon salt

1 1/4 cups polenta (cornmeal)

1 cup grated cheddar cheese

1 cup natural yoghurt

1/2 cup milk

2 eggs

1/2 cup chopped red pepper

2 teaspoons chopped fresh chili

2 oz unsalted butter

1. Preheat oven to moderately hot 400°F. Sift flour, baking powder and salt into a large bowl. Mix in polenta and cheese. In a separate bowl, whisk yoghurt, eggs, red pepper and chilli. Heat an 8-inch ovenproof frying pan, then melt butter. Stir butter into yoghurt mixture, then pour all liquid ingredients into dry ingredients. Mix well.

2. Pour into hot pan; cook in the oven for 25-30 minutes or until a skewer comes out clean.

Source: The Essential Vegetarian Cookbook, published by Bay Books

By Caitlin McGarry