This is the September 2006 issue of the Low Budget Vegetarian newsletter.

This issue includes:

- note on down time
- new vegetarian web site
- working with hypoglycemia
- iron in vegetarian diets


Note on down time -  I have been having problems this month with this web site being intermittently unavailable numerous times, or pages timing out on loading. My provider, AtlNetworks, has not been responsive in dealing with the problem. So, if you find the page is down, please let me know via email (webmaster at lbveg dot com), and try again later. I will forward any responses I get to AtlNetworks and let them know that word about them is getting around.

New vegetarian website

I received an email this month from the creator of a new vegetarian related site, asking me to link to him, and I'm happy to help point out new sites.

The url is,

The main feature of this site is a free, downloadable book, "How to Successfully Become a Vegetarian". It argues for a vegetarian or vegan lifestyle, mostly on humanitarian grounds.

If you are interested please check it out, and please share your opinions of the site with the owner, and with me if you'd care to.

Hypoglycemia and vegetarian diet

One of the people who signed up for my list this month mentioned having an issue with hypoglycemia. I want to talk a little bit about dealing with that when you are vegetarian or vegan.

Please take into account that this is not medical advice, and I am just speaking from my own experience.

With hypoglycemia you can have problems with blood sugar spikes and dips. So, whether vegetarian or not, you want to avoid foods that give a quick energy spike followed by a drop. The worst foods are those high in probably processed sugar and sweets. Stimulants like caffeine  and alcohol have a similar effect. Empty-calories like processed snack foods and junk foods are also bad, since they can leave you unsatisfied and craving more.

The best foods for hypoglycemia are dense, complex, energy-rich foods, those that give smooth, even, long-lasting energy. Whole grains are really good for this - brown rice, oats, millet, whole wheat products. Brown rice especially seems to give a nice smooth, even, peaceful and long-lasting energy.

I find that quality white rice is good also, but not quite as dense as brown. The closer to whole and unprocessed your food is, the better quality energy you will get from it.

If you like to snack to keep your energy up, then foods like granola bars or trail mix are good choices.

The best way to deal with this, to to try a variety of foods, and to pay attention to how you feel after eating - 1/2 hour, an hour, 2 hours later. You'll be able to tell. That feedback will tell you what works for your body, and that is the best teacher you have.

Iron in a vegetarian diet

If you have any problems with iron deficiency, I highly suggest you make friends with sea vegetables - they are probably the highest in iron, and other minerals like calcium, of any vegetable based foods.

Ten second guide - Kombu or kelp can be added to beans and stews, and it has a flavorizing effect. Dulse is salty and flavorful. Hiziki is also good, but needs to be cooked right.  I have some starting recipes out on my site. You might want to check out Maine Coast Sea Vegetables ( as a good inexpensive source for sea vegetables, and for recipe ideas.

If you are new to seaweed, I have an article on my site, at, to introduce you to them.

On my recipes page I also have a section on sea vegetables.

Which leads to our next section...

Recipes for this month

Dulse sandwich ideas ( Start here if you're new to seaweed. Dulse, when quickly fried, is crispy and salty, similar to bacon and similarly addicting. This recipe page has 2 ideas to get you started.

Hiziki and String Beans and Walnuts ( My wife and I frequently make a meal of a large bowl of this recipe with some plain rice on the side. Properly cooked, hiziki is very rich, hearty and satisfying.


And that is all for this month.

Happy and healthy eating to you, and best wishes for the New Year.

Charlie Obert


Low Budget Vegetarian Survival