Cooking Vegetarian: Healthy, Delicious, and Easy Vegetarian Cuisine
Format: PDF / Kindle (mobi) / ePub
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.
These same values also affect our selection of oils when, say, we opt for extra-virgin olive oil or the oil on sale that fits within a tight food budget. In the recipes in this book, we have opted first for whole foods and dried sweeteners, and cast our vote for products that are vegetarian, organic, fair trade, and minimally refined. In recipes in this book where one of a variety of sweeteners will produce a fine product, the choice is left to the reader—you'll see, for instance, “brown sugar
along a continuum from non-vegetarian through to vegan. In recent years I have seen a great shift in attitude regarding vegetarian nutrition among those at the forefront of the dietetics profession. When I first taught university nutrition, an attitude prevailed that vegetarian diets are nutritionally risky. Vegan diets were almost unheard of. With time, scientists have recognized that centring our diet on plant foods can significantly reduce our risk of chronic disease. After the publication of
55% Baked Potato and Fixin's Bar Makes 1 potato with assorted toppings There are many options for topping a baked potato apart from butter and sour cream; two excellent choices are Lemon Tahini Dressing and Liquid Gold Dressing. Build a meal around baked potatoes and assorted toppings by adding soup, salad, or Crispy Tofu Slices. Potatoes bake very well without oil, though coating with a minimal amount will soften the skin, which some people prefer. 1 russet potato or other baking potato,
1 to 2 minutes or until seeds start to pop. Add onion, garlic, and ginger and cook until the onion is translucent. Stir in curry powder and garam masala and cook for 1 to 2 minutes, stirring frequently to avoid scorching. Add lentils and water; bring to a boil, reduce heat, cover, and simmer for 60 minutes. Add salt, pepper, and lemon juice and adjust seasoning. Per cup (250 mL): calories: 341, protein: 20 g, fat: 11 g, carbohydrate: 45 g (5 g from sugar), dietary fibre: 9 g, calcium: 73 mg,
g from sugar), dietary fibre: 6 g, calcium: 71 mg, iron: 1 mg, magnesium: 73 mg, phosphorus: 125 mg, potassium: 402 mg, sodium: 4 mg, zinc: 1 mg, thiamin: 0.1 mg, riboflavin: 0.2 mg, niacin: 3 mg, vitamin B 6: 0.2 mg, folate: 22 mcg, pantothenic acid: 0.4 mg, vitamin B 12: 0 mcg, vitamin A: 53 mcg, vitamin C: 37 mg, vitamin E: 6 mg, omega-6 fatty acids: 2 g, omega-3 fatty acids: 0 g Percentage of calories from protein 7%, fat 39%, carbohydrate 54% Sliced Fruit or Coconut Garnish Garnish with