This document provides recipes for vegetarian dishes including butternut squash with sage, easy tomato salad, and artichoke spinach and lemon pizza. It also discusses preparing vegetarian meals and notes that beans and mushrooms are good sources of protein that can mimic the texture of meat. Cooking techniques like grilling are mentioned as ways to add flavor without meat. The document encourages using seasonal ingredients and emphasizes the importance of nutrition in a vegetarian diet.

1. Vegetarian Recipes
With the rapid increase of people who refrain from or totally avoid consuming meat,
more and more restaurants are offering vegetarian options in their menu. Same goes
for airlines and cruise ships. These are usually priced more expensively that other
meal options and/or sometimes have to be requested ahead of time. Though
vegetarians are rarely spoilt for choice in most restaurants, coffee shops and fast food
joints, there are some that have a variety of vegetarian options or are flexible in
converting some of their dishes.
Preparing home-made dishes that do not contain meat, poultry and seafood can
initially be challenging especially if one is used to this food group. Animal protein has
a distinct texture, flavor and aroma that are challenging to imitate but not impossible!
Breakfast favorites like pancakes are naturally vegetarian unless served with bacon
rashers of sausage links. Most soups, salads, sauces, dips and dressings can be made
without the addition of meat. Quick easy-to-prepare snack items can be made by just
combining fruits, grains.
Beans and mushrooms provide excellent amounts of quality protein and when cooked
in certain ways mimic the texture of meat. If one even prefers the look and mouthfeel
or real meat, textured soy proteins or vegemeat are widely available in the market as
well.
Grilling imparts a depth and smoky flavor to dishes. Salad greens like lettuce and
vegetables like onions and peppers take on a totally different character when tossed
on the grill with olive oil or a simple marinade. Miso, is a type of fermented food
made from soybeans, barley or rice that originated in Japan is a staple in vegetarian
cooking.
Make the most of what’s in season from your local market and compose a bouquet of
green leafy vegetables and root crops drizzled with creamy dressings and zesty
vinaigrettes or create an assortment of fruits creatively sliced and presented with a
splash of lemon juice. Fruits and vegetables can also be combined into a virtual
garden on a plate.
The recipes presented here include some amounts of dairy products while completely
vegan–devoid of any animal products like eggs, cheese, milk and cream. By all means,
convert these items into a vegan by replacing ingredients with nut milks, “cheeses”

2. and vegetable shortenings. Care has to be taken in embarking on a vegetarian diet as
it is easy to encounter certain nutritive deficiencies.
Butternut Squash with Sage
Adding sage and shallot to butternut squash makes for a flavorful side dish. Try using
any orange-fleshed winter squash, including pumpkin, for this recipe.
Servings: 4
Ingredients:
1 tablespoon olive oil, 1 large shallot (peeled and sliced), 10 fresh sage leaves, 1 ½ lbs.
butter nut squash (cut in half lengthwise), ½ teaspoon salt, 1 tablespoon granulated
sugar
Preparation Instructions:
Preheat the oven to 375 degrees F. Pour the oil in a frying pan and place it over
medium high heat. Add the shallot and sage. Sauté until the shallot is golden. Place
the squash in a baking dish and add about ¼ in. of water. Sprinkle the shallot mixture
over the squash. Season with salt. Cover with foil and place the squash in the oven.
Bake for 30 to 35 minutes, or until tender. Sprinkle with sugar before serving.

3. Easy Tomato Salad
Seasonality: June-September (Summer)
Location: Ottawa (Eastern Forest Region)
Enjoy this tangy salad as a side dish during dinner or as a quick and easy lunch during
the day.
Servings: 2-4
Preparation Time: 20 minutes
Recommended Wine: White
Difficulty Level: Easy
Ingredients:
For Salad:3 ripe yellow tomatoes, washed and chopped into sixths, 3 ripe red
tomatoes, washed and chopped into sixths, 3 ripe orange tomatoes, washed and
chopped into sixths, 1 C fresh basil, washed and roughly chopped, 1 C fresh cilantro,
washed and roughly chopped
For dressing: 2-3 cloves garlic, minced, 1 C plain yogurt (Greek style recommended),
Preparation Instructions:
Prepare tomatoes and herbs as per ingredients list. Blend minced garlic and yogurt
together. Toss tomatoes and herbs with dressing. Serve and enjoy.

4. Artichoke Spinach and Lemon Pizza
Artichoke is very divine in looks and, is very tempting at the same time. These days
Seafood is extensively being used as pizza toppings and this one here is a treat for
sure.
Servings: 2
Preparation Time: 10 minutes
Cooking Time: 35 minutes
Difficulty Level: Easy
Ingredients:
1 pizza dough or pre made pizza, 1 tablespoon extra-virgin olive oil, 200 grams soft
spinach leaves, 1 cup fresh tomato puree, 6 artichoke hearts, 200 gms grated
mozzarella cheese, 1/4 cup lemon zest
Preparation Instructions:
Use readymade pizza base or Prepare pizza base with pizza dough. Pre heat the pizza
pans for 6-7 minutes. In a saucepan heat olive oil on high flame and add spinach and
cook for about couple of minutes. Keep aside. Lace the pizza pans with oil. On the
pizza base first spread tomato puree and evenly spread spinach, artichoke and cheese
on it. Bake it for about 20 minute for till it becomes golden and crispy. At the time of
serving sprinkle fresh grated lemon zest.
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