The staples of a vegetarian diet are grain, legumes, vegetables, fruit, nuts, and seeds.  Protein comple-mentarity is achieved easily through a wide variety of combinations, in particular grains and legumes.  Legumes such as lentils, split peas, chick-peas, soy kidney, black, white, and mung beans can be turned into soups, baked preparation, and veggieburgers, and served with whole grains such as rice, barley, corn, wheat, millet, oats, and others.  The nutrition-minded mother can create nut and seed butters from sunflower, sesame, cashew, almond, and other sources for school lunches on whole wheat bread.  Sandwich spreads made from soy tofu, avocado, and hummus, for example, also go a log way a dips or as salad dressings.  The above mentioned foods are high quality proteins which   supply a wide range of vitamins and minerals.

We do not need as much protein as we have been led to believe.  In fact, too much, as found in a meat-centered dire, creates excessive uric acid, a burden on the system and a breeder of disease.

Many raw vegetables—cabbage, carrots, beets, squash, celery—can be greated or sliced and added to mixed greens with fresh tomatoes, peppers, sprouts, and sunflower seeds.  Avocado has been lauded as a complete food.  Iron-rich green leafy vegetables, squashes, broccoli, cauliflower, potatoes are among the most nutritious vegetables to be baked or steamed.  Fruits in season are nature’s vitamin supplements and for some people, the staple of their diet.

When plants are the direct source of nourishment, they provide the most efficient fuel for maintaining the body in a state of well-being.  Witness the elephant, bull, gorilla, and horse, along with many other of the strongest animals; all are vegetarians, gaining their nutrients from plants; we can also.  Plants receive energy directly from the sun, air, water, and soil, which gives them the capacity to transmit vitality and energy to us.  By the time plants have been digested by animals, their original energy has already been used up by the animal.  Humans who ingest flesh foods are therefore taking in a second-hand, devitalized form.