Vegetarian Diets and Climate

A reader of Belsandia.com asked me the other day if there is a scientific background for the fact that it's harder to eat vegetarian foods in cold climates. He stated that he has no trouble at all to stick to a vegetarian diet in warmer countries and temperatures, but that it pulls him towards the meat when he travels to colder countries, or when the temperatures at home are freezing.

Why is that the case?

While I don't know of any studies about this, I can think of the following reason why we are drown to heartier foods when it's cold outside:

I actually agree that eating vegtarian foods is easier in warmer temperatures, as we naturally gravitate to lighter, fresher meals and more fruits and vegetables then. However, eating great healthy vegetarian and vegan dishes that provide adequate nutrition is just as easy and satisfying when it's cold outside.

The trick lies in knowing what to eat to keep your body warm and to feel full and satisfied, while getting the right nutrition. When it's cold we often reach for foods that have more fat, as we instinctively seek to build-up our body's fat layers for better cold insulation. So we vegans  reach for more legumes, grains, nuts, and seeds. Vegetarians who eat cheese may gravitate to those dishes more.

How to do get healthy vegetarian meals when your body is longing for warm comfort foods?

A great option to warm up from the inside out is a thick, spicy vegetarian chili. Take a look at this chili recipe if you like to create it yourself.

The focus on colder days should be more on grains and legumes, which offer large quantities of protein and many protective vitamins and minerals. Bean casseroles, refried beans (without lard), lentil soup, green pea soup, pasta, quinoa, and barley dishes are all hearty and highly satisfying in winter. I personally love seweet potato dishes in al variations too.

If you travel a lot, go for soups, stews, curries and baked items in colder climates. A hot gravy is often key to feeling warm and comfortable, but these can be vegetarian or vegan too.

I suggest focusing on Indian, Thai, Chinese, and Vietnamese foods if you like these flavors and are looking for a hot steaming meal. Almost every restaurant has so far been creating great vegetable curries and hot soups with veggie broth for me while overseas, even if they did not have any of these on the menu.

In Western cuisines, I often start with hot vegetable, bean, or potato soup followed by a dish based on potatoes or noodles. If they don't premake the food, you may get restaurants to create a hearty vegetarian tomato or pesto pasta sauce, or oven-baked pasta.

Some countries are harder than others for vegans (and that includes my native Germany). So I focus on complex carbohydrates, nuts and seeds wherever I can: brown rice, whole wheat pasta, whole grain bread, almonds, walnuts, power bars with sunflower seeds, pumpkin seeds, etc. Germany also has great winter vegetable dishes made of Brussels sprouts or red cabbage.

Europe is generally great for breads - and the darker and more grains these breads have, the better. These make very hearty sandwiches for the winter too. Just replace the mayonnaise or butter with hummus or veggie spread.

If all is lost and there is no food on the restaurant menu that strikes your vegetarian fancy, why not combine a few side dishes or starters? I have been eating in steakhouses as a vegan during business dinners and enjoyed it! My dinner there would be a colorful array of a potato dish, greens like spinach or broccoli, sauteed mushrooms, some fried veggie, and a big loaf of hot, steamy bread right from the oven. Then I load on the ground black pepper and chili flakes, which spikes the heat level in my body so much that I can take off the sweater. Et voila: I'm a happy vegan even in a steakhouse!

A bit of flexibility and courage to ask for your needs will usually accommodate your vegetarian diet - no matter if you are in minus 30 or plus 30 degrees Celsium around the globe!

Please share your opinion about eating more or less vegetarian foods in colder weather. Do you find it harder to get full, warm, and satisfied with veg food when the temperatures drop? What is your favorite veg dish in winter?