Many people are confused by the different types of vegetarian diets there are.
Vegetarians can be separated in to mainly four types:
Type 1) Semi vegetarians - These 'vegetarians' eat all types of foods in their diet - including meat. However these individuals limit the amount of animal products they consume. I would be considered a semi vegetarian.
Type 2) Lacto vegetarian - Individuals in this group are a step up from the semi vegetarians. They avoid all animal products except for dairy products in their diet.
Type 3) Lacto-ovo vegetarians - This type of vegetarian diet excludes all meat except for dairy and eggs. Not too different from the previous type.
Type 4) Vegans - These are the 'hard-core" vegetarians who avoid all animal products in their diet, such as meats, dairy products, and eggs. The vegan diet rely on lentils, beans, soy products etc…
But as of late, there is another classification:
Pescatarian (also spelled pescetarian)
The word “pescatarian” is occasionally used to describe those who abstain from eating all meat and animal flesh with the exception of fish. Although the word is not commonly used, more and more people are adopting this kind of diet, usually for health reasons or as a stepping stone to a fully vegetarian diet.
As a vegetarian the main nutrients that must be emphasized are; protein, iron, calcium, zinc, riboflavin, and vitamin B12.
Lacto/ovo diets provide protein by means of milk and egg white.
On a vegan diet, protein needs must be met by legumes (nuts, peas, lentils, beans, etc). Combining beans and other legumes with various dishes can provide the Recommended Daily Allowance (RDA) of protein – normally a gram per kilogram of body weight. While Soy milk is an excellent source of protein, it has high estrogen levels which, being a factor in the physical maturing process is undesirable for the vegan child. Calcium for vegans is available in vegetables like broccoli.
A Vegan recipe to try is:
Tempeh-Oatmeal Meatloaf
Vegetarian Times
Cooked oatmeal provides the binder for raw oats, tempeh, onions, tomatoes, and spices in this home-style favorite. If you don’t have herbes de Provence in your spice collection, substitute Italian seasoning mix, fines herbes, or 2 teaspoons poultry seasoning.
Ingredient List
Serves 6
2 cups old-fashioned oats, divided
2 cloves garlic, minced (2 tsp.), divided
1 bay leaf
1 Tbs. olive oil
1 small onion, chopped (1 cup)
1 Tbs. herbes de Provence
1 15-oz. can chopped tomatoes
1 8-oz. pkg. tempeh
3/4 tsp. vinegar
3/4 tsp. sugar
3/4 tsp. baking powder
1 1/2 cups prepared marinara sauce
Directions
1. Preheat oven to 350°F. Coat large loaf pan with olive oil cooking spray. Bring 1/2 cup oats, 1 tsp. garlic, bay leaf, and 1 cup water to a boil in saucepan. Reduce heat to medium-low, cover, and cook 10 minutes, or until oatmeal is thick, stirring occasionally. Remove from heat, remove bay leaf, and set aside.
2. Heat oil in large skillet over medium heat. Add onion, and sauté 3 to 5 minutes, or until translucent. Add herbes de Provence and remaining 1 tsp. garlic, and sauté 1 minute more. Add chopped tomatoes and juice. Crumble tempeh into mixture, and stir in vinegar and sugar. Season with salt and pepper, if desired.
3. Transfer tempeh mixture to food processor, add cooked oatmeal, and blend until combined. Add remaining 1 1/2 cups oats and baking powder, and pulse until combined.
4. Spread oat mixture in prepared loaf pan. Spray top with olive oil cooking spray, and pour marinara sauce over top. Bake 50 minutes to 1 hour, or until top begins to brown and marinara sauce is hot and bubbly.
Nutritional Information
Per serving: Calories: 289, Protein: 14g, Total fat: 10g, Saturated fat: 2g, Carbs: 38g, Cholesterol: 1mg, Sodium: 449mg, Fiber: 6g, Sugars: 10g
Thursday, April 29, 2010
Wednesday, April 21, 2010
Tofu vs. Tempeh
People always ask what the difference between tofu and tempeh is and which is healthier?
Tofu and tempeh are both made from soybeans, but what's the difference between the two? Is one healthier than the other?
Let me start by explaining how they are made.
Tofu is made by curdling fresh hot soymilk with a coagulant. Tempeh is made by fermenting cooked soybeans with a mold.
Tofu is sold in five inch sized blocks, and you can buy it in four varieties: silken (used for creamy dishes), soft (great for soups), firm, and extra firm (the last two are great for stir fries). It's usually packaged in water to help it stay moist. Tempeh is sold in flat rectangular pieces about eight inches long.
Tofu’s appearance is white, smooth, and wet. Tempeh is brownish in color and dry. You can see the whole soybeans.
Tofu has a soft, smooth, and spongy consistency. Tempeh is firm and chewy.
The protein, fiber and calories (respectively) in a ½ cup serving are:
Tofu – 10.1g, 5g, and 97. Temeph – 15.4g, 3.5g, and 160.
Since tempeh is less processed than tofu, it's healthier in general, so that's why it has more protein and fiber than tofu. If you've never tried tempeh, you can find it at most health food stores (it's refrigerated). Start to incorporate this soy product into your recipes by crumbling it up and adding it to soups, casseroles, and your pasta sauce. It'll add a chewy consistency and some extra protein and fiber.
My personal preference depends on what I am actually cooking. If I am making something like chili or Sheppard’s Pie then I am going to use tempeh because of the chewier consistency which is closer to the consistency of meat making the dish hearty, like it is meant to be. But if I am cooking something like a stir-fry I will use tofu. Its softer consistency makes it better suited for a quicker cooking method. Plus tofu takes on the taste of what you’re cooking making it ideal for dishes with sauces.
Try one or both of these recipes and you be the judge.
Tempeh Bolognese
Vegetarian Times Issue: p. — Member Rating:
This classic Italian pasta sauce is made with crumbled tempeh instead of ground meat. Try it over spaghetti, polenta, potatoes, or puréed cauliflower.
Ingredient List
Makes 4 Cups
• 1 Tbs. plus 1 1/2 tsp. olive oil, divided
• 1 medium onion, peeled and finely chopped (1 1/2 cups)
• 1 large carrot, finely chopped (1/2 cup)
• 1 cup finely chopped celery
• 1 Tbs. dried oregano
• 3 cloves garlic, minced (1 Tbs.)
• 1 8-oz. pkg. tempeh
• 1 Tbs. reduced-sodium soy sauce
• 1 28-oz. can fire-roasted diced tomatoes
• 1/2 cup dry white wine
• 2 Tbs. tomato paste
• 1 tsp. vegan Worcestershire sauce
• 1/2 cup low-fat evaporated skim milk
Directions
1. Heat 1 Tbs. oil in large skillet over medium-high heat. Add onion, carrot, celery, oregano, and garlic, and cook 5 to 6 minutes, or until vegetables are browned, stirring often.
2. Meanwhile, heat remaining 1 1/2 tsp. oil in separate skillet over medium heat. Add tempeh, and brown 2 minutes on each side. Add soy sauce and 1/2 cup water. Cook tempeh 5 minutes more, or until liquid has absorbed. Break tempeh into small crumbles with spatula.
3. Stir tempeh, tomatoes, wine, tomato paste, and Worcestershire sauce into onion mixture. Reduce heat to medium-low, and simmer, partially covered, 10 minutes. Stir in evaporated milk, and simmer 5 minutes more. Season with salt and pepper, if desired.
Nutritional Information
Per 2/3-Cup Serving: Calories: 186, Protein: 11g, Total fat: 8g, Saturated fat: 1g, Carbs: 20g, Cholesterol: mg, Sodium: 552mg, Fiber: 3g, Sugars: 10g
Stir-Fried Shiitake Mushrooms with Tofu and Bok Choy
Vegetarian Times Issue
Ingredient List
Serves 4
• 1 tsp. cornstarch
• 2 Tbs. low-sodium soy sauce
• 2 tsp. minced fresh ginger
• 2 tsp. Thai chile sauce, such as sriracha
• 2 cloves garlic, minced (2 tsp.)
• 1 tsp. sesame oil
• 3 Tbs. canola oil, divided
• 1 14-oz. pkg. extra-firm tofu, drained and cut into bite-sized cubes
• 1 lb. bok choy, cut into 1 1/2-inch pieces
• 2 cups sliced fresh shiitake mushrooms
Directions
1. Whisk together cornstarch and 1 tsp. water in bowl. Whisk in soy sauce, ginger, chile sauce, garlic, and sesame oil.
2. Heat 1 Tbs. canola oil in large skillet or wok over medium-high heat. Stir-fry tofu 7 minutes, or until golden brown; transfer to plate. Add 1 Tbs. oil to pan. Stir-fry bok choy 4 minutes; transfer to plate.
3. Add remaining 1 Tbs. oil to pan. Stir-fry mushrooms 2 minutes, or until tender. Return tofu and bok choy to pan. Stir in soy sauce mixture, and stir-fry 1 minute, or until hot.
Nutritional Information
Per 1-cup serving: Calories: 267, Protein: 13g, Total fat: 17g, Saturated fat: 2g, Carbs: 18g, Cholesterol: mg, Sodium: 396mg, Fiber: 5g, Sugars: 5g
Tofu and tempeh are both made from soybeans, but what's the difference between the two? Is one healthier than the other?
Let me start by explaining how they are made.
Tofu is made by curdling fresh hot soymilk with a coagulant. Tempeh is made by fermenting cooked soybeans with a mold.
Tofu is sold in five inch sized blocks, and you can buy it in four varieties: silken (used for creamy dishes), soft (great for soups), firm, and extra firm (the last two are great for stir fries). It's usually packaged in water to help it stay moist. Tempeh is sold in flat rectangular pieces about eight inches long.
Tofu’s appearance is white, smooth, and wet. Tempeh is brownish in color and dry. You can see the whole soybeans.
Tofu has a soft, smooth, and spongy consistency. Tempeh is firm and chewy.
The protein, fiber and calories (respectively) in a ½ cup serving are:
Tofu – 10.1g, 5g, and 97. Temeph – 15.4g, 3.5g, and 160.
Since tempeh is less processed than tofu, it's healthier in general, so that's why it has more protein and fiber than tofu. If you've never tried tempeh, you can find it at most health food stores (it's refrigerated). Start to incorporate this soy product into your recipes by crumbling it up and adding it to soups, casseroles, and your pasta sauce. It'll add a chewy consistency and some extra protein and fiber.
My personal preference depends on what I am actually cooking. If I am making something like chili or Sheppard’s Pie then I am going to use tempeh because of the chewier consistency which is closer to the consistency of meat making the dish hearty, like it is meant to be. But if I am cooking something like a stir-fry I will use tofu. Its softer consistency makes it better suited for a quicker cooking method. Plus tofu takes on the taste of what you’re cooking making it ideal for dishes with sauces.
Try one or both of these recipes and you be the judge.
Tempeh Bolognese
Vegetarian Times Issue: p. — Member Rating:
This classic Italian pasta sauce is made with crumbled tempeh instead of ground meat. Try it over spaghetti, polenta, potatoes, or puréed cauliflower.
Ingredient List
Makes 4 Cups
• 1 Tbs. plus 1 1/2 tsp. olive oil, divided
• 1 medium onion, peeled and finely chopped (1 1/2 cups)
• 1 large carrot, finely chopped (1/2 cup)
• 1 cup finely chopped celery
• 1 Tbs. dried oregano
• 3 cloves garlic, minced (1 Tbs.)
• 1 8-oz. pkg. tempeh
• 1 Tbs. reduced-sodium soy sauce
• 1 28-oz. can fire-roasted diced tomatoes
• 1/2 cup dry white wine
• 2 Tbs. tomato paste
• 1 tsp. vegan Worcestershire sauce
• 1/2 cup low-fat evaporated skim milk
Directions
1. Heat 1 Tbs. oil in large skillet over medium-high heat. Add onion, carrot, celery, oregano, and garlic, and cook 5 to 6 minutes, or until vegetables are browned, stirring often.
2. Meanwhile, heat remaining 1 1/2 tsp. oil in separate skillet over medium heat. Add tempeh, and brown 2 minutes on each side. Add soy sauce and 1/2 cup water. Cook tempeh 5 minutes more, or until liquid has absorbed. Break tempeh into small crumbles with spatula.
3. Stir tempeh, tomatoes, wine, tomato paste, and Worcestershire sauce into onion mixture. Reduce heat to medium-low, and simmer, partially covered, 10 minutes. Stir in evaporated milk, and simmer 5 minutes more. Season with salt and pepper, if desired.
Nutritional Information
Per 2/3-Cup Serving: Calories: 186, Protein: 11g, Total fat: 8g, Saturated fat: 1g, Carbs: 20g, Cholesterol: mg, Sodium: 552mg, Fiber: 3g, Sugars: 10g
Stir-Fried Shiitake Mushrooms with Tofu and Bok Choy
Vegetarian Times Issue
Ingredient List
Serves 4
• 1 tsp. cornstarch
• 2 Tbs. low-sodium soy sauce
• 2 tsp. minced fresh ginger
• 2 tsp. Thai chile sauce, such as sriracha
• 2 cloves garlic, minced (2 tsp.)
• 1 tsp. sesame oil
• 3 Tbs. canola oil, divided
• 1 14-oz. pkg. extra-firm tofu, drained and cut into bite-sized cubes
• 1 lb. bok choy, cut into 1 1/2-inch pieces
• 2 cups sliced fresh shiitake mushrooms
Directions
1. Whisk together cornstarch and 1 tsp. water in bowl. Whisk in soy sauce, ginger, chile sauce, garlic, and sesame oil.
2. Heat 1 Tbs. canola oil in large skillet or wok over medium-high heat. Stir-fry tofu 7 minutes, or until golden brown; transfer to plate. Add 1 Tbs. oil to pan. Stir-fry bok choy 4 minutes; transfer to plate.
3. Add remaining 1 Tbs. oil to pan. Stir-fry mushrooms 2 minutes, or until tender. Return tofu and bok choy to pan. Stir in soy sauce mixture, and stir-fry 1 minute, or until hot.
Nutritional Information
Per 1-cup serving: Calories: 267, Protein: 13g, Total fat: 17g, Saturated fat: 2g, Carbs: 18g, Cholesterol: mg, Sodium: 396mg, Fiber: 5g, Sugars: 5g
Thursday, April 1, 2010
Spring has Sprung
Now that we can see the cold winter is finally behind us, it is time to start looking forward to the bountiful harvest that will be before us. What do you have to look forward to? Well, just take a look at these choices.
Apricots come into season towards the end of spring in the warmer areas where they grow.
Artichokes have a second crop in the fall, but the main harvest takes place in the spring when the largest thistles are available. Look for artichokes with tight, compact leaves and fresh-cut stem ends.
Arugula (a.k.a. rocket) is a cool-weather crop. Long days and warm weather make it bolt, or flower, and bring an unpleasantly bitter flavor to the leaves. Wild arugula is foraged in spring and again the fall. Cultivated arugula is grown year-round, thanks to coastal, temperate growing areas and winter greenhouses.
Asparagus is harvested from March through June, depending on your region. Note that thickness in no way indicates tenderness, which is related to how the plant is grown and how soon it is eaten after harvest rather than spear size.
Beets are in season in temperate climates fall through spring and available from storage most of the year everywhere else. Fresh beets are often sold with their greens still attached.
Cardoons taste a lot like artichokes; look for firm, heavy-feeling specimens.
Carrots are harvested year-round in temperate areas. True baby carrots - not the milled down versions of regular carrots sold as "baby carrots" at grocery stores - are available in spring and early summer.
Chard and other greens grows year-round in temperate areas, is best harvested in late summer or early fall in colder areas, and fall through spring in warmer regions. Like all cooking greens, chard turns bitter when it gets too hot.
Cherries are ready to harvest at the end of spring in warmer areas. Sweet cherries, including the popular Bing and Rainier varieties, are available from May to August. Sour cherries have a much shorter season, and can be found for a week or two, usually during the middle of June in warmer areas and as late as July and August in colder regions.
Fava beans are a Mediterranean favorite available in the U.S. from early spring through summer.
Fennel has a natural season from fall through early spring.
Fiddleheads are available in early spring through early summer depending on the region; these young wild ferns are foraged. The fiddleheads of certain ferns are eaten as a cooked leaf vegetable; they must be cooked first to remove shikimic acid.
Garlic scapes/green garlic are both available in spring and early summer. Green garlic is immature garlic and looks like a slightly overgrown scallion. Garlic scapes are the curled flower stalks of hardnecked garlic varieties grown in colder climates.
Grapefruit from California, Texas, Florida, and Arizona comes into season in January and stays sweet and juicy into early summer.
Green onions/Scallions are cultivated year-round in temperate climates and come into harvest in the spring in warmer areas.
Kiwis grow on vines and are harvested winter through springing warmer and temperate areas.
Kohlrabi is harvested in the fall in cooler areas, and through early spring in more temperate areas.
Kumquats are still available in very early spring.
Leeks more than about 1 1/2 inches wide tend to have tough inner cores. The top green leaves should look fresh - avoid leeks with wilted tops.
Lemons are at their juicy best from winter into early summer.
Lettuce starts coming into season in cooler climates (it grows through the winter in temperate and warmer areas).
Mint starts thriving in the spring.
Morels are foraged in the wild in the spring. Look for firm specimens at specialty markets and foragers' stalls at farmers markets.
Nettles are sold at markets by foragers and farmers, but most people get theirs the old-fashioned way: foraging them themselves. If you're lucky they're growing as "weeds" in your garden.
Navel oranges hit the end of their season in the spring.
Pea greens are sold in big tumbled masses in spring and early summer. Look for bright vines with fresh, vibrant looking leaves. Avoid vines with brown or mushy ends or damaged leaves.
Peas (garden, snap, snow, etc.) come into season in the spring and continue in most areas well into summer.
Radishes are at their sweet, crunchy best in the spring.
Rhubarb is the first fruit of spring in many areas - look for heavy stalks with shiny skin.
Spinach season varies with your climate - year-round in temperate areas, summer and fall in cooler areas, fall through spring in warmers regions.
Spring onions are simply regular onions that farmers pull from the field to thin the rows in spring and early summer.
Strawberries are mostly grown in California or Florida, where the strawberry growing season runs from January through November. Peak season is April through June. Other areas of the country have shorter growing seasons that range from five-months to as short as a few weeks in the coldest areas.
Sweet Onions have slightly different seasons, but in general they are available in spring and summer.
Turnips have a sharp but bright and sweet flavor. Look for turnips that feel heavy for their size.
Try this pressure-cooker recipe at harvest time:
Spring Vegetable Risotto
Vegetarian Times Issue: April 1, 2009 p.71
This fast, no-stir risotto has all the creamy goodness of its traditional counterpart. A pressure cooker slashes the cooking time to just 15 minutes (compared with the 45 minutes it usually takes to make risotto). Try this technique with other risotto recipes as well.
Ingredient List
Serves 6
• 2 1/2 tsp. olive oil
• 2 small fennel bulbs, chopped (2 cups)
• 8 green onions, chopped (1 cup)
• 1 small leek, white and light green parts chopped (1 cup)
• 5 cloves garlic, minced (5 tsp.)
• 1 1/2 cups Arborio rice
• 3 1/2 cups low-sodium vegetable broth
• 1 cup chopped fresh mixed herbs, such as dill, tarragon, and basil, divided
• 4 oz. aged goat cheese, grated (1 cup)
Directions
1. Heat oil in pressure cooker over medium heat. Add fennel and green onions, and sauté 6 minutes, or until softened and beginning to brown. Transfer half of fennel mixture to small bowl; cover and keep warm.
2. Add leek, garlic, and rice to remaining fennel mixture, stirring well to coat ingredients with oil. Stir in broth, and bring mixture to a boil.
3. Lock pressure cooker lid in place. Increase heat to high, and bring to high pressure. Lower heat just enough to maintain high pressure, and cook 5 minutes.
4. Reduce pressure with quick-release method, or according to equipment instructions. Gently remove lid, taking care to avoid escaping steam. Stir in 1/2 cup chopped fresh herbs, and season with salt and pepper, if desired.
5. Divide risotto among 6 bowls. Top each serving with reserved fennel mixture, remaining herbs, and goat cheese.
Nutritional Information
Per : Calories: 219, Protein: 8g, Total fat: 9g, Saturated fat: 5g, Carbs: 26g, Cholesterol: 20mg, Sodium: 360mg, Fiber: 2g, Sugars: 3g
Apricots come into season towards the end of spring in the warmer areas where they grow.
Artichokes have a second crop in the fall, but the main harvest takes place in the spring when the largest thistles are available. Look for artichokes with tight, compact leaves and fresh-cut stem ends.
Arugula (a.k.a. rocket) is a cool-weather crop. Long days and warm weather make it bolt, or flower, and bring an unpleasantly bitter flavor to the leaves. Wild arugula is foraged in spring and again the fall. Cultivated arugula is grown year-round, thanks to coastal, temperate growing areas and winter greenhouses.
Asparagus is harvested from March through June, depending on your region. Note that thickness in no way indicates tenderness, which is related to how the plant is grown and how soon it is eaten after harvest rather than spear size.
Beets are in season in temperate climates fall through spring and available from storage most of the year everywhere else. Fresh beets are often sold with their greens still attached.
Cardoons taste a lot like artichokes; look for firm, heavy-feeling specimens.
Carrots are harvested year-round in temperate areas. True baby carrots - not the milled down versions of regular carrots sold as "baby carrots" at grocery stores - are available in spring and early summer.
Chard and other greens grows year-round in temperate areas, is best harvested in late summer or early fall in colder areas, and fall through spring in warmer regions. Like all cooking greens, chard turns bitter when it gets too hot.
Cherries are ready to harvest at the end of spring in warmer areas. Sweet cherries, including the popular Bing and Rainier varieties, are available from May to August. Sour cherries have a much shorter season, and can be found for a week or two, usually during the middle of June in warmer areas and as late as July and August in colder regions.
Fava beans are a Mediterranean favorite available in the U.S. from early spring through summer.
Fennel has a natural season from fall through early spring.
Fiddleheads are available in early spring through early summer depending on the region; these young wild ferns are foraged. The fiddleheads of certain ferns are eaten as a cooked leaf vegetable; they must be cooked first to remove shikimic acid.
Garlic scapes/green garlic are both available in spring and early summer. Green garlic is immature garlic and looks like a slightly overgrown scallion. Garlic scapes are the curled flower stalks of hardnecked garlic varieties grown in colder climates.
Grapefruit from California, Texas, Florida, and Arizona comes into season in January and stays sweet and juicy into early summer.
Green onions/Scallions are cultivated year-round in temperate climates and come into harvest in the spring in warmer areas.
Kiwis grow on vines and are harvested winter through springing warmer and temperate areas.
Kohlrabi is harvested in the fall in cooler areas, and through early spring in more temperate areas.
Kumquats are still available in very early spring.
Leeks more than about 1 1/2 inches wide tend to have tough inner cores. The top green leaves should look fresh - avoid leeks with wilted tops.
Lemons are at their juicy best from winter into early summer.
Lettuce starts coming into season in cooler climates (it grows through the winter in temperate and warmer areas).
Mint starts thriving in the spring.
Morels are foraged in the wild in the spring. Look for firm specimens at specialty markets and foragers' stalls at farmers markets.
Nettles are sold at markets by foragers and farmers, but most people get theirs the old-fashioned way: foraging them themselves. If you're lucky they're growing as "weeds" in your garden.
Navel oranges hit the end of their season in the spring.
Pea greens are sold in big tumbled masses in spring and early summer. Look for bright vines with fresh, vibrant looking leaves. Avoid vines with brown or mushy ends or damaged leaves.
Peas (garden, snap, snow, etc.) come into season in the spring and continue in most areas well into summer.
Radishes are at their sweet, crunchy best in the spring.
Rhubarb is the first fruit of spring in many areas - look for heavy stalks with shiny skin.
Spinach season varies with your climate - year-round in temperate areas, summer and fall in cooler areas, fall through spring in warmers regions.
Spring onions are simply regular onions that farmers pull from the field to thin the rows in spring and early summer.
Strawberries are mostly grown in California or Florida, where the strawberry growing season runs from January through November. Peak season is April through June. Other areas of the country have shorter growing seasons that range from five-months to as short as a few weeks in the coldest areas.
Sweet Onions have slightly different seasons, but in general they are available in spring and summer.
Turnips have a sharp but bright and sweet flavor. Look for turnips that feel heavy for their size.
Try this pressure-cooker recipe at harvest time:
Spring Vegetable Risotto
Vegetarian Times Issue: April 1, 2009 p.71
This fast, no-stir risotto has all the creamy goodness of its traditional counterpart. A pressure cooker slashes the cooking time to just 15 minutes (compared with the 45 minutes it usually takes to make risotto). Try this technique with other risotto recipes as well.
Ingredient List
Serves 6
• 2 1/2 tsp. olive oil
• 2 small fennel bulbs, chopped (2 cups)
• 8 green onions, chopped (1 cup)
• 1 small leek, white and light green parts chopped (1 cup)
• 5 cloves garlic, minced (5 tsp.)
• 1 1/2 cups Arborio rice
• 3 1/2 cups low-sodium vegetable broth
• 1 cup chopped fresh mixed herbs, such as dill, tarragon, and basil, divided
• 4 oz. aged goat cheese, grated (1 cup)
Directions
1. Heat oil in pressure cooker over medium heat. Add fennel and green onions, and sauté 6 minutes, or until softened and beginning to brown. Transfer half of fennel mixture to small bowl; cover and keep warm.
2. Add leek, garlic, and rice to remaining fennel mixture, stirring well to coat ingredients with oil. Stir in broth, and bring mixture to a boil.
3. Lock pressure cooker lid in place. Increase heat to high, and bring to high pressure. Lower heat just enough to maintain high pressure, and cook 5 minutes.
4. Reduce pressure with quick-release method, or according to equipment instructions. Gently remove lid, taking care to avoid escaping steam. Stir in 1/2 cup chopped fresh herbs, and season with salt and pepper, if desired.
5. Divide risotto among 6 bowls. Top each serving with reserved fennel mixture, remaining herbs, and goat cheese.
Nutritional Information
Per : Calories: 219, Protein: 8g, Total fat: 9g, Saturated fat: 5g, Carbs: 26g, Cholesterol: 20mg, Sodium: 360mg, Fiber: 2g, Sugars: 3g
Saturday, March 6, 2010
Why go veg?
You ask why should I go veg?:
You’ll ward off disease.
Vegetarian diets are more healthful than the average American diet, particularly in preventing, treating or reversing heart disease and reducing the risk of cancer. A low-fat vegetarian diet is the single most effective way to stop the progression of coronary artery disease or prevent it entirely. Cardiovascular disease kills 1 million Americans annually and is the leading cause of death in the United States. But the mortality rate for cardiovascular disease is lower in vegetarians than in nonvegetarians, says Joel Fuhrman, MD, author of Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss. A vegetarian diet is inherently healthful because vegetarians consume no animal fat and less cholesterol and instead consume more fiber and more antioxidant-rich produce—another great reason to listen to Mom and eat your veggies!
You’ll keep your weight down.
The standard American diet—high in saturated fats and processed foods and low in plant-based foods and complex carbohydrates—is making us fat and killing us slowly. According to the Centers for Disease Control and Prevention (CDC) and a division of the CDC, the National Center for Health Statistics, 64 percent of adults and 15 percent of children aged 6 to 19 are overweight and are at risk of weight-related ailments including heart disease, stroke and diabetes. A study conducted from 1986 to 1992 by Dean Ornish, MD, president and director of the Preventive Medicine Research Institute in Sausalito, California, found that overweight people who followed a low-fat, vegetarian diet lost an average of 24 pounds in the first year and kept off that weight 5 years later. They lost the weight without counting calories or carbs and without measuring portions or feeling hungry.You’ll live longer. If you switch from the standard American diet to a vegetarian diet, you can add about 13 healthy years to your life, says Michael F. Roizen, MD, author of The RealAge Diet: Make Yourself Younger with What You Eat. “People who consume saturated, four-legged fat have a shorter life span and more disability at the end of their lives. Animal products clog your arteries, zap your energy and slow down your immune system. Meat eaters also experience accelerated cognitive and sexual dysfunction at a younger age.”
You’ll reduce your risk of food-borne illnesses. (Very scary)
The CDC reports that food-borne illnesses of all kinds account for 76 million illnesses a year, resulting in 325,000 hospitalizations and 5,000 deaths in the United States. According to the US Food and Drug Administration (FDA), foods rich in protein such as meat, poultry, fish and seafood are frequently involved in food-borne illness outbreaks.
You’ll have more energy.
Good nutrition generates more usable energy—energy to keep pace with the kids, tackle that home improvement project or have better sex more often, Michael F. Roizen, MD, says in The RealAge Diet. Too much fat in your bloodstream means that arteries won’t open properly and that your muscles won’t get enough oxygen. The result? You feel zapped. Balanced vegetarian diets are naturally free of cholesterol-laden, artery-clogging animal products that physically slow us down and keep us hitting the snooze button morning after morning. And because whole grains, legumes, fruits and vegetables are so high in complex carbohydrates, they supply the body with plenty of energizing fuel.
You’ll be more “regular.”
Eating a lot of vegetables necessarily means consuming more fiber, which pushes waste out of the body. Meat contains no fiber. People who eat lower on the food chain tend to have fewer instances of constipation, hemorrhoids and diverticulitis.
You’ll help reduce pollution.
Some people become vegetarians after realizing the devastation that the meat industry is having on the environment. According to the US Environmental Protection Agency (EPA), chemical and animal waste runoff from factory farms is responsible for more than 173,000 miles of polluted rivers and streams. Runoff from farmlands is one of the greatest threats to water quality today. Agricultural activities that cause pollution include confined animal facilities, plowing, pesticide spraying, irrigation, fertilizing and harvesting.
You’ll avoid toxic chemicals. (More scary)
The EPA estimates that nearly 95 percent of the pesticide residue in the typical American diet comes from meat, fish and dairy products. Fish, in particular, contain carcinogens (PCBs, DDT) and heavy metals (mercury, arsenic, lead, cadmium) that can’t be removed through cooking or freezing. Meat and dairy products can also be laced with steroids and hormones, so be sure to read the labels on the dairy products you purchase.
You’ll help reduce famine. (This is amazing)
About 70 percent of all grain produced in the United States is fed to animals raised for slaughter. The 7 billion livestock animals in the United States consume five times as much grain as is consumed directly by the American population. “If all the grain currently fed to livestock were consumed directly by people, the number of people who could be fed would be nearly 800 million,” says David Pimentel, professor of ecology at Cornell University. If the grain were exported, it would boost the US trade balance by $80 billion a year.
You’ll spare animals. Many vegetarians give up meat because of their concern for animals. Ten billion animals are slaughtered for human consumption each year. And, unlike the farms of yesteryear where animals roamed freely, today most animals are factory farmed—crammed into cages where they can barely move and fed a diet tainted with pesticides and antibiotics. These animals spend their entire lives in crates or stalls so small that they can’t even turn around. Farmed animals are not protected from cruelty under the law—in fact, the majority of state anticruelty laws specifically exempt farm animals from basic humane protection.
You’ll save money. (We all love this)
Meat accounts for 10 percent of Americans’ food spending. Eating vegetables, grains and fruits in place of the 200 pounds of beef, chicken and fish each nonvegetarian eats annually would cut individual food bills by an average of $4,000 a year.
Your dinner plate will be full of color.
Disease-fighting phytochemicals give fruits and vegetables their rich, varied hues. They come in two main classes: carotenoids and anthocyanins. All rich yellow and orange fruits and vegetables—carrots, oranges, sweet potatoes, mangoes, pumpkins, corn—owe their color to carotenoids. Leafy green vegetables also are rich in carotenoids but get their green color from chlorophyll. Red, blue and purple fruits and vegetables—plums, cherries, red bell peppers—contain anthocyanins. Cooking by color is a good way to ensure you’re eating a variety of naturally occurring substances that boost immunity and prevent a range of illnesses.
It’s a breeze. It’s almost effortless these days to find great-tasting and good-for-you vegetarian foods, whether you’re strolling the aisles of your local supermarket or walking down the street at lunchtime. If you need inspiration in the kitchen, look no further than the Internet, your favorite bookseller or your local vegetarian society’s newsletter for culinary tips and great recipes. And if you’re eating out, almost any ethnic restaurant will offer vegetarian selections. In a hurry? Most fast food and fast casual restaurants now include healthful and inventive salads, sandwiches and entrées on their menus.
So rather than asking yourself why go vegetarian, the real question is: Why haven’t you gone vegetarian?
You’ll ward off disease.
Vegetarian diets are more healthful than the average American diet, particularly in preventing, treating or reversing heart disease and reducing the risk of cancer. A low-fat vegetarian diet is the single most effective way to stop the progression of coronary artery disease or prevent it entirely. Cardiovascular disease kills 1 million Americans annually and is the leading cause of death in the United States. But the mortality rate for cardiovascular disease is lower in vegetarians than in nonvegetarians, says Joel Fuhrman, MD, author of Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss. A vegetarian diet is inherently healthful because vegetarians consume no animal fat and less cholesterol and instead consume more fiber and more antioxidant-rich produce—another great reason to listen to Mom and eat your veggies!
You’ll keep your weight down.
The standard American diet—high in saturated fats and processed foods and low in plant-based foods and complex carbohydrates—is making us fat and killing us slowly. According to the Centers for Disease Control and Prevention (CDC) and a division of the CDC, the National Center for Health Statistics, 64 percent of adults and 15 percent of children aged 6 to 19 are overweight and are at risk of weight-related ailments including heart disease, stroke and diabetes. A study conducted from 1986 to 1992 by Dean Ornish, MD, president and director of the Preventive Medicine Research Institute in Sausalito, California, found that overweight people who followed a low-fat, vegetarian diet lost an average of 24 pounds in the first year and kept off that weight 5 years later. They lost the weight without counting calories or carbs and without measuring portions or feeling hungry.You’ll live longer. If you switch from the standard American diet to a vegetarian diet, you can add about 13 healthy years to your life, says Michael F. Roizen, MD, author of The RealAge Diet: Make Yourself Younger with What You Eat. “People who consume saturated, four-legged fat have a shorter life span and more disability at the end of their lives. Animal products clog your arteries, zap your energy and slow down your immune system. Meat eaters also experience accelerated cognitive and sexual dysfunction at a younger age.”
You’ll reduce your risk of food-borne illnesses. (Very scary)
The CDC reports that food-borne illnesses of all kinds account for 76 million illnesses a year, resulting in 325,000 hospitalizations and 5,000 deaths in the United States. According to the US Food and Drug Administration (FDA), foods rich in protein such as meat, poultry, fish and seafood are frequently involved in food-borne illness outbreaks.
You’ll have more energy.
Good nutrition generates more usable energy—energy to keep pace with the kids, tackle that home improvement project or have better sex more often, Michael F. Roizen, MD, says in The RealAge Diet. Too much fat in your bloodstream means that arteries won’t open properly and that your muscles won’t get enough oxygen. The result? You feel zapped. Balanced vegetarian diets are naturally free of cholesterol-laden, artery-clogging animal products that physically slow us down and keep us hitting the snooze button morning after morning. And because whole grains, legumes, fruits and vegetables are so high in complex carbohydrates, they supply the body with plenty of energizing fuel.
You’ll be more “regular.”
Eating a lot of vegetables necessarily means consuming more fiber, which pushes waste out of the body. Meat contains no fiber. People who eat lower on the food chain tend to have fewer instances of constipation, hemorrhoids and diverticulitis.
You’ll help reduce pollution.
Some people become vegetarians after realizing the devastation that the meat industry is having on the environment. According to the US Environmental Protection Agency (EPA), chemical and animal waste runoff from factory farms is responsible for more than 173,000 miles of polluted rivers and streams. Runoff from farmlands is one of the greatest threats to water quality today. Agricultural activities that cause pollution include confined animal facilities, plowing, pesticide spraying, irrigation, fertilizing and harvesting.
You’ll avoid toxic chemicals. (More scary)
The EPA estimates that nearly 95 percent of the pesticide residue in the typical American diet comes from meat, fish and dairy products. Fish, in particular, contain carcinogens (PCBs, DDT) and heavy metals (mercury, arsenic, lead, cadmium) that can’t be removed through cooking or freezing. Meat and dairy products can also be laced with steroids and hormones, so be sure to read the labels on the dairy products you purchase.
You’ll help reduce famine. (This is amazing)
About 70 percent of all grain produced in the United States is fed to animals raised for slaughter. The 7 billion livestock animals in the United States consume five times as much grain as is consumed directly by the American population. “If all the grain currently fed to livestock were consumed directly by people, the number of people who could be fed would be nearly 800 million,” says David Pimentel, professor of ecology at Cornell University. If the grain were exported, it would boost the US trade balance by $80 billion a year.
You’ll spare animals. Many vegetarians give up meat because of their concern for animals. Ten billion animals are slaughtered for human consumption each year. And, unlike the farms of yesteryear where animals roamed freely, today most animals are factory farmed—crammed into cages where they can barely move and fed a diet tainted with pesticides and antibiotics. These animals spend their entire lives in crates or stalls so small that they can’t even turn around. Farmed animals are not protected from cruelty under the law—in fact, the majority of state anticruelty laws specifically exempt farm animals from basic humane protection.
You’ll save money. (We all love this)
Meat accounts for 10 percent of Americans’ food spending. Eating vegetables, grains and fruits in place of the 200 pounds of beef, chicken and fish each nonvegetarian eats annually would cut individual food bills by an average of $4,000 a year.
Your dinner plate will be full of color.
Disease-fighting phytochemicals give fruits and vegetables their rich, varied hues. They come in two main classes: carotenoids and anthocyanins. All rich yellow and orange fruits and vegetables—carrots, oranges, sweet potatoes, mangoes, pumpkins, corn—owe their color to carotenoids. Leafy green vegetables also are rich in carotenoids but get their green color from chlorophyll. Red, blue and purple fruits and vegetables—plums, cherries, red bell peppers—contain anthocyanins. Cooking by color is a good way to ensure you’re eating a variety of naturally occurring substances that boost immunity and prevent a range of illnesses.
It’s a breeze. It’s almost effortless these days to find great-tasting and good-for-you vegetarian foods, whether you’re strolling the aisles of your local supermarket or walking down the street at lunchtime. If you need inspiration in the kitchen, look no further than the Internet, your favorite bookseller or your local vegetarian society’s newsletter for culinary tips and great recipes. And if you’re eating out, almost any ethnic restaurant will offer vegetarian selections. In a hurry? Most fast food and fast casual restaurants now include healthful and inventive salads, sandwiches and entrées on their menus.
So rather than asking yourself why go vegetarian, the real question is: Why haven’t you gone vegetarian?
Monday, March 1, 2010
Making the transition
People always say to me, "I can't give up meat. What would I eat?"
Well to them I say, going vegetarian is easier than ever. Grocery stores across the country are now stocked with a variety of choices that are nutritious as well as delicious.
Start out by eliminating meat from your diet one day per week by:
- making vegetarian versions of your favorite meals
- trying some of the convienience foods like Amy's black bean enchiladas or one of the many varities of Boca or Garden burgers
- explore diverse meat-free ethnic foods
- search online for vegetarian recipes
Here is a hearty recipe perfect for the cold winter nights.
Tortellini and Escarole Soup
Vegetarian Times Issue: March 1, 2000 p.45
Ingredient List
6 Servings
2 tsp. olive oil
1 small onion, finely chopped
6 shiitake mushrooms, stemmed and sliced
7 cups vegetable broth
5 cups chopped escarole
9-oz. pkg. mushroom tortellini or tortelloni, cooked
Grated Parmesan cheese (optional)
Directions
In large pot, heat oil over medium heat. Add onion and mushrooms and cook, stirring often, until softened, about 3 minutes.
Add broth and bring to a simmer. Add escarole and cook 2 minutes. Add cooked tortellini and heat through. Serve hot, sprinkled with Parmesan if desired.
Nutritional Information
Per serving: Calories: 206, Protein: 8g, Total fat: 5g, Saturated fat: 1g, Carbs: 13g, Cholesterol: 55mg, Sodium: 315mg, Fiber: 2g, Sugars: g
Well to them I say, going vegetarian is easier than ever. Grocery stores across the country are now stocked with a variety of choices that are nutritious as well as delicious.
Start out by eliminating meat from your diet one day per week by:
- making vegetarian versions of your favorite meals
- trying some of the convienience foods like Amy's black bean enchiladas or one of the many varities of Boca or Garden burgers
- explore diverse meat-free ethnic foods
- search online for vegetarian recipes
Here is a hearty recipe perfect for the cold winter nights.
Tortellini and Escarole Soup
Vegetarian Times Issue: March 1, 2000 p.45
Ingredient List
6 Servings
2 tsp. olive oil
1 small onion, finely chopped
6 shiitake mushrooms, stemmed and sliced
7 cups vegetable broth
5 cups chopped escarole
9-oz. pkg. mushroom tortellini or tortelloni, cooked
Grated Parmesan cheese (optional)
Directions
In large pot, heat oil over medium heat. Add onion and mushrooms and cook, stirring often, until softened, about 3 minutes.
Add broth and bring to a simmer. Add escarole and cook 2 minutes. Add cooked tortellini and heat through. Serve hot, sprinkled with Parmesan if desired.
Nutritional Information
Per serving: Calories: 206, Protein: 8g, Total fat: 5g, Saturated fat: 1g, Carbs: 13g, Cholesterol: 55mg, Sodium: 315mg, Fiber: 2g, Sugars: g
Blog Info
My blog is going to be about vegetetarianism. I have been a vegetarian since June 2007. This is an ethical and spiritual choice for me but I also believe it has many benefits nutritionally, as well. I will try to explore these benefits as best I can. Hopefully I can open people to a new way of eating which will benefit themselves, the environment and the animals.
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