Type of vegetarian

The Planet-based vegetarian diet is enjoyed by millions of people around the world; people as diverse the variety of fruits and vegetables offered at your local store or supermarket.




Water cress

 

The most basic definition of a vegetarian is someone who’s doesn’t eat meat, poultry, game, fish, shellfish, or other seafood, or the byproducts of slaughter, such a gelatin or animal fats, Most vegetarians choose to get their nutrients from a diet of fruits and vegetables, grains, nuts, beans, and seeds. Some vegetarians also include dairy products and eggs.




Spinach

 

While some vegetarians make this choice for ethical and moral reasons, many vegetarians simply enjoy the culinary pleasure of eating plenty of flavorsome, fresh vegetables and fruits, whatever the reasons, however, the popularity of vegetarianism is increasing and no longer carries the stigma of a being a weird, alternative life style that in once had in western countries. And whatever reason you have for wanting a mouthwatering selection in the collection.




Caramelised Pumpkin with beans broth

 

Type of vegetarian

Just as the planet world offers much variety, the vegetarian diet comes in many guises. These are some of the most common vegetarian choices:

 Semi-veg

 For many people, this can be a first step to becoming a vegetarian because the diet eliminate all the meat and poultry, but does include seafood.

Fruitarian

 These vegetarians eat mostly raw fruits, grains and nuts, in the belief that only planet foods that can be harvested without killing a planet should be eaten.

Lacto-vegetarian

Dairy products, but no eggs, are included in the diet. This style of vegetarianism provides a lot of culinary scope in the kitchen because it includes cheese, cream, milk and yoghurt.

Lacto-ovo-vegetarians

Dairy products and eggs are included in this diet, providing great variety at mealtimes. This is the most common form of vegetarianism.




Pommelo cheese cake with pomagranate sorbet

 

Macrobiotic vegetarians

This diet is usually followed for spiritual and philosophical reasons. It maintains a balance between foods seen as yin (positive) and yang (negative).

Vegan

This is the vegetarians whose daily diets doesn’t include and dairy products of eggs, although many millions of people around the world are vegan, this isn’t always the straightforward choice it appears to be a vegans must become diligent label readers to avoid the less than obvious butter and eggs in many prepared foods. One reason Asian stir fried and stews are so popular with vegans is because the staple rice and mung-beans noodles are not made with eggs.




Chef Lalith

 

Becoming a vegetarian

If you are new to eating meatless diet, it can be comforting to know the familiar, everyday dishes are, in fact, vegetarians, especially if you decide to adopt a Lacto-ovo diet, write-down a list of all your favorite meals and chances are you will find some that easily fit your new diet for example, scrambled eggs or broiled cheese sandwiches. You will find everyday favorites in the global collection of recipes that you might already enjoy eating as an omnivore, such as pasta salad with charbroiled bell peppers, creamy mushroom and tarragon soup, pasta with pesto and roasted roots vegetables or example, can also feature in vegetarian meals. You will quickly appreciate how old fashioned the idea is that vegetarians eat only brown rice and salad greens!

It becoming a vegetarian means a radical overhaul of all you cooking and eating habits make the change gradually. Rather than trying to change a life time of eating habits overnights, start by simply cutting out red meat for couple of week, then go on to eliminating fish and shell fish finally poultry. Then you can carry on slowly eliminating diary products or other foods as you want. This approach will also help you avoid carvings.

Planning meals

The key to good diet is variety serving the same meals every week will soon dull even the most enthusiastic palate. A balanced meal is one that combines sufficient amounts of protein, carbohydrate, fiber the right types of fat, vitamins and minerals. The ideal diet includes enough calories to provide the body with the vital energy it needs, but not an excesses, which leads to weight gain.




Rosemary

 

Keeping a meal balanced

Make sure each meal contains a protein (eggs, beans, tofu, dairy products, nuts and seeds) and a carbohydrate (pasta, rice whole grains, bread) element. Despite the current popularity of low crab diets, it is recommended that at least 50 percent of a meal is carbohydrate based. A moderate amount of fat in the diet is essential, not only for health, but also because it contributes to the taste, texture and palatability of food. Restrict fat levels to no more than 30 percent of your daily diet and stick to polyunsaturated fats.

Try to include at least two different types of cooked vegetables (steamed, stir-fried or roasted rather than boiled) in the main meals or prepare a large salad that combines a range of different types of different colored vegetables such as arugula, watercress, spinach, beet, avocado tomato and carrots. Fruit or fruit based dessert make a perfect and convenient end to a meal or low fats snack.




Mint

 

Try not to stick to the same meals every week. Experiment with a different foods try out new recipes. Before you do your shopping, either write down or mentally prepare a week’s repertoire of meals. In this way, you can ensure that you eat a range of different foods and that you eat will have the correct ingredients on hand instead of a collection of foods that do not work together.

It is a common misconception that vegetarians have to combine protein foods meticulously in every meal to achieve the correct balance of amino acids. The latest expert advice states that provided you eat a varied range of vegetarian protein foods on a daily basis, this sufficient; therefore, internationally combining proteins is unnecessary.

Watch Out for

It is always wise to check food and drinks labels when shopping. The following checklist makes useful reference guide.

ADDITIVES

Those include emulsifiers, coloring and flavoring, may or may not be vegetarian. Two of the most common are E441 (gelatin) a gelling agent derived from animal parts and bones and E 120 (cochineal) made from crushed insects.

ALBUMEN

Albumen may be derived from battery- farmed eggs.

ALCOHOL

Alcohol is clarified using animal ingredients. All conditioned ‘’real’’ ales, and some bottled, canned and keg ales are fined with isinglass derived from the swim bladders of certain tropical fish. Wine may also be fined with isinglass, dried blood, egg albumen derived from battery hens, gelatin and chitin from crab and shrimp shell. Vegetarian alternatives include betonies, kaolin and silica gel. Non vintage port is fined with gelatin.

ANIMAL FATS

Animal fats are sometimes found in cookies, cakes, pie, dough, stock, fries, margarine, ice cream and prepared meals. Edible fats can mean animal fats.

ASPIC

Aspic is a savory jelly derived from meat of fish

CANDY

Candy may contain gelatin, cochineal and animal fats

CHEESE

Many cheeses are produced using animal rennet an enzyme tsken from the stomach of a calf. Vegetarian cheeses are made using microbial or fungal enzymes. Non vegetarian cheese is often used in pesto, sauces and prepared meals.

EGGS

Eggs are animal products. Some foods, such as mayonnaise or pasta, may contain battery farmed eggs, if possible, try to buy organic free range eggs.

GRAVY

Gravy is made from meat juices, although vegetarian gravy mixes does exist.

GELAITN

Dessert made with gelatin usually contain animal-derived gelatin, but it is possible to buy vegetarian alternatives set with agar-agar or guar gum.

MARGARINE

Margarine may contain animal-derived vitamin D3, fats, gelatin and E numbers as well as whey.

SOFT DRINK

Soft drinks, particularly canned orange drinks, may contain gelatin, which is used as a carrier for added beta carotene.

SOUP

Soup may contain animal stock or fats.

SUET

Suet is animal fat, but vegetarian versions do exist.

WORCESTERSHIRE SAUCE

Most brands contain anchovies, but vegetarian versions do exist.

YOGHURT, CRÈME FRAICHE AND ICE CREAM

Some low fats varieties may contain gelatin




Open Pumpkin Lasagne

 

Open Pumpkin lasagna with spicy tomato basil sauce

Ingredients:

Pumpkin – peeled and sliced                               200 gm

         Eggplant – slices                                                            150 gm

         Olive oil or butter                                                           20 ml

         Red onion – Chopped                                         200 gm

         Garlic -  Chopped                                              15 gm

            Pumpkin - Cut into the small dices of 1 cm

         Semi dried tomato - cut into 1 cm cubes               20 gm

         Portabella mushroom - cut into 1 cm cubes                       200 gm

         Artichoke - cut into 1 cm cubes                            20 gm

         Smoked mozzarella - cut into 1 cm cubes             15 gm

         Basil leaves                                                       5 gm

Salt and black pepper powder    

Recipe:

1.     Soak the thinly sliced eggplant in tomato pesto and grill lightly for a few minutes until soft.

2.     Separately in another pan, in boiling water blanch the pumpkin slices for 2-5 minutes.

3.     Slightly sauté the onion and garlic till golden brown with olive oil and stir the mixture well.

4.     Now add the Portabella mushrooms and cook till the liquid is evaporated completely.

5.     Add pumpkin off cuts in to this mixture and sauté with semi dried tomatoes and artichoke and mix these very well.

6.     Add the smoked mozzarella cubes to the mix until its bound together.

7.     Add salt and pepper to your taste.

8.     Keep a side until they come to room temperature.

Assemble:

1.     Layer the sheets of eggplant and pumpkin with mushroom and artichoke mixture, making three to four layers for open lasagna.

2.     Add tomato pesto, grated smoked mozzarella and a drop of cooking cream (optional) on top of each layer and on the top of the lasagna.

3.     Bake in an electric oven at 215 degrees Fahrenheit for 7 minutes or until they are bound and gratinated to a golden color.

4.     Garnish with sprig of fresh basil leaves and serve it warm.

 Spicy Tomato Basil sauce

How to make the sauce

Ingredients:

            Whole Tomatoes                                                            3 no’s

Olive oil                                                                         1 table spoon

Italian basil leaves                                             10 no’s

Chopped garlic                                                   1 table spoons

Chopped onion                                                   2 table spoon

Chopped green chilly                                          1 tea spoon

Chopped celery                                                  5 table spoon

Vegetable stock                                                             2 cups      

Tomato paste                                                     2 table spoons

Salt and pepper                                                 to taste

Method:

1.     Use a heavy bottomed pan to make the sauce. Heat the pan and add olive oil. Sauté the garlic, onion and celery until golden brown.

2.     Now add the cut tomato and slowly reduce the temperature to cool down. Slowly introduce the vegetable stock, green chili and tomato paste to it. Keep mixing until they are bound together. Add basil leaves. Check the taste and keep aside for the sauce to become room temperature. 

3.     Blend all the ingredients. Add salt and pepper. If the mixture is still thick add vegetable stock to make a smooth sauce.




Bitter gourd

 

Health Benefits

Humans have always eaten planet-based diets and today most of the world’s population eats a vegetarian or near-vegetarian diet, every day more people are adopting a meat free life style, many and varied reasons fuel this expansion of vegetarianism around the globe. Religious conviction and the belief that a vegetarian diet is a healthy choice are the desire to eat well for less money; concern about the environment comes from the more numerous-than ever food scares. For many vegetarians, it is, quite simply, and ethical decision not to kill animals.

Whatever your reason for becoming a vegetarian, you will undoubtedly find that vegetarianism offers great scope and choice at mealtimes. Along with many delicious western dishes, you’ll find inspiration for meals from the delicious collection of recipes, India and china have a large vegetarian population, but the flavorsome recipe ideas from the Middle East and the countries bordering the Mediterranean are also the included.




Kan Kun

 

Health benefits of going green

One of the great appeals of a vegetarian diet, especially in the west, is it that you don’t eat any of the saturated fats found from the animal products that have been linked with some of the most deadly diseases of the twenty-first century, such as heart disease and the various forms the cancer.

Unfortunately, a vegetarian diet in itself won’t guarantee optimum health. If you simply replace the meat in your old diet with hard cheese and whole milk, for example, which are both high in saturated fat, you might not see much improvement. And, like wise, if you try to live on a diet of just brown rice, tofu and beans sprouts you won’t be getting the nutrients you need for a healthy body—these are discussed in the following pages.

These are no doubt, however that a vegetarian diet will go a many nutritional guidelines. As a vegetarian you will almost certainly eat more than the recommended five portions of fruits and vegetables a day, so, if you make smart changes, you should eliminate many of the potential health problems associated with a meat-based diet. A varied vegetarian diet will also be higher in fiber, which is believed to help prevent constipation bowel disorders, and the other serious health problems, some studies have also determined that obesity, with its numerous health complications, is less of a problem for vegetarians than it is for meat eaters.

Despite all the confusing and often conflicting advice about healthy eating, the one thing nutritionists agree on is that eating at least five portions, or 14 oz/ 400 g, of a fruits and vegetables every diet. Planet foods are a powerhouse of essential nutrients—these include the B vitamins, especially important for women planning family, vitamin C, for general immunity and healing and powerful antioxidants that reduce the risk of heart diseases, cancer, and cataracts, arthritis and sperm damage. Antioxidants also reduce some of the problems associated with aging by fighting free radicals that are caused by a-product of a natural cell functions. This is why vegetarian diet can be instrumental in your overall well-being.

A religious choice

Seventh-Day Adventists and many Hindus and Jains, who believe reincarnation, along with some Sikhs and Buddhist, have religious beliefs that prevent them from eating meat. For many vegetarians, avoiding heavy foods, such as red meat, is regarded as a step toward spiritual enlightenment. They believe that consuming lighter, less dense foods lets and individual reach a higher state of consciousness.



Food hygiene

Eating and cooking with only plant-based ingredients, however, doesn’t automatically give you a clean bill of health, food hygiene is just as important as it is when cooking with animal products. Unless your ingredients are organic, it is advisable to wash them thoroughly before cooking to remove pesticide residue. You can buy a special solution for washing fruits and vegetables from the health-food stores and some super markets.




Organic pumpkin

 

Vegetables

The mainstays of most vegetarian diets are the colorful, flavorful vegetables that bring variety to every meal. Not only are vegetables packed with vital vitamins and minerals, and plenty of dietary fiber, they are versatile that can be baked, boiled, stir-fried, broiled, steamed and even enjoyed raw, there is no reason for a vegetarian meal to blend or dull

(E.g. Shoots, Roots, Stems, Fruits, Squashes, Mushroom, Onion family, Leaves)

Fruits

Like vegetables, the range of fruits from which to choose is incredibly diverse. It is easy to get into a routine of buying the same types every week, but it really is worth experimenting with new varieties and broadening your culinary repertoire. The ultimate convenience food, most fruits simply need a wash and are ready to eat. Since most nutrients are found just below the skin, avoid peeling if possible and preferably eat them raw instead of cooked, because the cooking process depletes nutrients levels. Good quality and freeness are essential when buying fruits, not only will they taste better and last longer, but they will be higher in antioxidant nutrients. Buy organic whenever you can and avoid buying in bulk if the fruits will be setting in a fruit bowl or the refrigerator for days.

(E.g. citrus fruits, orchard fruits, currents, berries, grapes, melons, tropical fruits)

Grains, Cereals and Beans

When we think of grains, rice, wheat and oats immediately spring to mind, yet this group is surprisingly large and each type comes in various, from the whole grain to flour. For most of us, grains from a major part of our diet, and a very nutritious one at that. They are not only high in complex carbohydrates, they also contain essential one at that, they vitamins and minerals, and are low in fat, unprocessed types, such as those used in whole wheat bread and pasta, are richer in these nutrients because the refining process depletes much of the goodness of the grain, inexpensive and readily available, grains make a versatile addition to the pantry.

(E.g. Wheat, Rice, Other grains)

Shoots, Roots and Stems

Roots include carrots, potatoes, turnips, celeriac and rutabagas comforting and wholesome vegetables that have always been good winter standbys when little else was available. The large group of shoots and stems now available to us offers a wide variety of flavor, ranging from delicately nutty asparagus to bitter chicory and sweet aromatic fennel.

Fruits and squashes

Take advantage of the wide selection of tomatoes, bell peppers and squashes that are now commonplace in markets and supermarkets with these exciting recipes. Eggplant, butternut squashes, zucchini, bell peppers, pumpkins and tomatoes come in a variety of colors and shapes, but they all stand up well to long, gentle cooking and respond well to spices, making them ideal for soups, pasta sauces and curries. The smooth, creamy texture of avocados can be transformed into delicious dips and soups

Mushrooms and onions

The onion has traditionally been used to provide a basis for many recipes, although, it really comes into own when served as a vegetable in its own right. The extremely versatile mushroom can be eaten raw in salads, cooked as a vegetable accompaniment, or used to flavor a variety of dishes ranging from soups to risottos.

If you’ve fallen into the habit of simply sautéing chopped onion to flavor other ingredients, make you reconsider your attitude. Like other roots, members of the onion family respond to many culinary treatments and make excellent soups, pasta sauces and Asian style dishes.

Nuts, Seeds and beans

Nuts and seeds are more than just a convenient snack, they make a useful and healthy addition to both sweet and savory vegetarian dishes, best bought in small quantities from the stores that have high turnover of goods, seeds and nuts particularly if shelled can go off if kept for too long after purchase. Stored in an airtight container in a cool, dark place, nuts and seeds should last about three month.

Nuts and seeds enable you to incorporate valuable vitamins and good fats into your diet on a daily basis. Protein-rich beans are staples of the vegetarian kitchen.

Cooking beans

 Once soaked, beans should be drained and rinsed in clean water, and any beans that have floated to the surface during soaking should be discarded. You need to use plenty of water for cooking 5 cups/ 1.2 liters fresh cold water per 1lb/450 g beans. Bring to a boil over high heat and boil for 10 minutes, then reduce the heat and simmer until the beans are soft but not mushy, which can take anywhere from 30 minutes to 2 hours, depending on the type and age of the bean. The beans must always be submerged; add more boiling water as necessary to keep them covered by about ½ inch/ 1 cm. the cooking water can be used as a vegetable stock. If you are cooking more than one variety of beans, they need to be soaked and cooked separately, because they will cook at different rates. Remember to add salt only toward the end of cooking.




Noni fruit (cheese friut)

 

Brassicas and leaves

This large group of vegetables includes many old familiars, such as cauliflower, cabbage, and broccoli, as well as more exotic example, such as bok choy. In the past, these vegetables suffered greatly from overcooking and their associations with institutional cooking, but properly cooked, they are delicious and have enormous nutrients level

There isn’t any need to forego the pleasures of eating salads in the winter just because soft, delicate leaves don’t appeal at that time of year. For delicious salads that hit the spot all the year round and for baking, pureeing, and stir frying members of often neglected cabbage family and friends will enjoy. Be sure to make enough for second all around!

Diary

Diary product provides vegetarians with a valuable protein as well as calcium and vitamins D and B, including B12. Many dairy products are naturally high in fat and should be therefore eaten sparingly, or alternatively, you could replace them reduced-fat alternatives. For those who do not eat dairy products, there is an increasing number of dairy-free substitutes to choose from, many of which have culinary properties similar to their dairy counterparts.

(E.g. Milk, Cream, yoghurt, fresh unripened cheeses, Fresh ripened cheeses, other soft and hard cheeses)

Herbs and spices

Highly regarded for thousands of years, herbs and spices can enliven even the simplest of dishes. Invaluable ingredients in the kitchen, they enhance the aroma and flavor of both savory and sweet dishes. They also have a positive effect on the digestive system. Although the directory of herbs concentrates on fresh herbs, dried herbs provide a useful alternative, especially during the winter months when some of fresh are not going to be available.

Cooking techniques


Fresh In The Garden

 

(E.g. Boiling, Poaching, frying, steaming, Braising, Stir frying, Roasting, Sautéing and sweating, Baking, Broiling and barbecuing)

 

While most vegetables can be eaten raw, there are numerous cooking techniques that will add interest and variety to vegetarian meals. You can maximize the flavor, color and texture of the vegetables, while preserving as many of the essential vitamins and nutrients as possible. Since vegetables are so central to the vegetarian diet; it’s well worth considering how best to cook them.

Freshly prepared

The fresher the ingredients, the higher their nutrient content, avoid old, tired, wilted vegetables and do not store anything for long at home. It is far better to buy fresh and loose when you need them, and to select organic ingredients if you can, in preference to prepared packages, which will have a lost some of their vitamins as well as their flavor. If possible, avoid peeling vegetables, because many nutrients are stored close to or in the skin (or put the peels into a pot to make stock) wash or scrub everything, but don’t let vegetables soak in the water or their soluble nutrients will leach out. Similarly, do not cut or prepare vegetables to far in advance, because some vitamins, such as vitamin C, diminish once the cut surface is exposed to the air.

Cooking times

For maximum nutritional benefits, it makes sense to cook your vegetables for the last time possible. Cut them to a same size to that they look attractive and cook evenly. While potatoes have to cook all the way through, other root vegetables, such as carrots, are best served with a little “bite” to them. Boil for less time or steam your vegetables and enjoy the extra crunch. Some vegetables- those with high water content, such as spinach, celery or beans sprouts need only be blanched in boiling water 30 seconds. For frying or stir-frying, when time is short, try microwaving your vegetables. This method requires less liquid or fast as well as shooter cooking times than conventional cooking