Cooking Vegetarian: Healthy, Delicious, and Easy Vegetarian Cuisine
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Discover the Richness of Vegetarian Cooking … Following a vegetarian/vegan diet doesn’t mean you have to sacrifice taste or nutrition. No matter where you are on the food spectrum — from near vegetarian to vegan inside you will find tasty, nutritious, and easy-to-prepare recipes. Cooking Vegetarian is a comprehensive overview for healthy eating and healthy living through vegetarian eating. Nutrition guidelines, an ingredient guide, shopping resources and uncomplicated recipes help you understand what a healthy diet means and how to put it into action. No matter what your motivation — spiritual, philosophical or nutritional — Cooking Vegetarian offers you a wealth of recipes, resources, and ideas for creating a full and flavorful diet. Inside you Will Find: Over 150 easy-to-prepare recipes including 75 delicious low-fat ideas for heart health and weight loss • Clearly defined nutrition guidelines helping you create a balanced diet that is easy to follow • Identification and definitions of key vegetarian ingredients helps you simplify cooking and shopping • A complete listing of companies that provide high-quality nutritional foods • Complete nutritional analysis of each recipe.
Protein-Rich Plant Foods Vegetarians are sometimes asked, Where do you get your protein? The simple truth is that plant foods deliver abundant protein, as illustrated by large herbivores such as elephants, bulls, and many elite vegetarian athletes (see Vegetarian Athletes sidebar). We can get all the protein we need, and then some, from a wide variety of plant foods. At the same time, integrating protein-rich foods, such as legumes (beans, peas, and lentils), into the day's menus proves to be
recipe that are derived from protein. Recommended Protein Intake in Grams The Recommended Dietary Allowance (RDA) for both men and women is 0.8 grams of good-quality protein per kilogram of body weight per day. (For more on protein quality.) This recommendation includes a safety margin to cover individual variation in protein requirements. The recommended protein intake for vegetarians aged 15 and older is 1 gram of protein per kilogram body weight. This figure includes an extra margin of
1/4 cups (310 mL) unsweetened apple juice 1 chopped banana or fruit of your choice Put the oats, seeds, raisins, and cinnamon in a bowl. Stir in the juice, cover, and refrigerate for 6 to 10 hours. Top with the banana just before serving. For a thinner consistency, add a little more juice. Per 1 1/2 cups (375 mL): calories: 455, protein: 12 g, fat: 12 g, carbohydrate: 80 g (21 g from sugar), dietary fibre: 9 g, calcium: 67 mg, iron: 4 mg, magnesium: 158 mg, phosphorus: 374 mg, potassium: 839
(1.25 L) water 1 cup (250 mL) red lentils, picked over and rinsed 1/2 teaspoon (2 mL) ground cumin 2 tablespoons (30 mL) dark miso 1/2 teaspoon (2 mL) salt Heat the oil in a pot over medium heat and cook the onion for 3 to 5 minutes or until translucent. Add the garlic and carrots and cook for 3 minutes. Add the water, lentils, and cumin, bring to a boil, reduce heat, cover, and simmer for 20 to 25 minutes or until lentils have disintegrated. Mix miso and salt in small bowl, adding a small
mL): calories: 328, protein: 8 g, fat: 15 g, carbohydrate: 43 g (2 g from sugar), dietary fibre: 3 g, calcium: 45 mg, iron: 2 mg, magnesium: 105 mg, phosphorus: 225 mg, potassium: 355 mg, sodium: 244 mg, zinc: 2 mg, thiamin: 0.3 mg, riboflavin: 0.2 mg, niacin: 5 mg, vitamin B6: 0.4 mg, folate: 35 mcg, pantothenic acid: 1.4 mg, vitamin B12: 0 mcg, vitamin A: 5 mcg, vitamin C: 3 mg, vitamin E: 0.5 mg, omega-6 fatty acids: 6 g, omega-3 fatty acids: 1.4 g Percentage of calories from protein 9%, fat