Vegetarian Cooking For Dummies E-Book

Suzanne Havala

• Herausgeber: John Wiley & Sons
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 401

Veröffentlichungsjahr: 2011

Beschreibung

If you thought you had to be a nutritionist to figure out a vegetarian diet, it's actually a lot simpler than you think. Eating vegetarian, in addition to being healthy and delicious, is just plain fun. Discovering new and exotic vegetables like celeriac or kohlrabi will widen your palate as well as your sense of adventure in the kitchen. Plus, vegetarian cuisine is chockfull of dishes that are robust and flavorful, and a match for any standard meat dish. And, most important of all, eating a plateful of vegetarian lasagna or pasta primavera, or any other scrumptious dish prepared vegetarian style will let you indulge--without guilt! With Vegetarian Cooking For Dummies, you'll get the skinny on just what lacto-ovo, lacto, and just plain vegan diets are all about and how to create nutritious meals from the rich cornucopia of whole grains, legumes, vegetables, fruits, nuts and seeds, and dairy and egg substitutes that are the staple of the vegetarian menu. You'll also find out: * How to get your full complement of protein and vitamins, including calcium, iron, C, B12, and zinc--and from what, often surprising, food sources * How to successfully convert to a vegetarian diet * How to stock up a vegetarian pantry--including tips on where to shop, starting a kitchen garden, as well as handy weekly and monthly food lists * Vegetarian cooking basics--including preparing ingredients, cooking beans and grains, handling tofu and tempeh, washing and cutting fruits and vegetables * Simple cooking techniques--including baking, boiling, steaming, sautéing, and stewing * The ins and outs of vegetarian etiquette Not only will you become fully acquainted with the new and delicious world of meat replacements (like tofu, tempeh, seitan, textured vegetable protein, veggie burgers and franks) and egg, dairy, yogurt and cheese substitutes, you'll see how truly simple and enjoyable cooking vegetarian can be. With over delicious 100 recipes, you'll find yourself choosing among such soon-to-be favorites as: * Smoothie snacks--including a Caramel Apple Smoothie and a Winter Berry Smooth * Breakfast dishes--including Savory Mushroom Tofu Quiche, Healthy Pancakes, and French Toasties * Delicious dips--including Hummus, Baba Ghanouj, and Fresh Avocado and Lime Dip * Soups for all seasons--including Vegetarian Chili with Cashews and Southern Sweet Onion Soup * Scrumptious salads--including Festive Broccoli Salad, Tofu Salad, and Lentil Vinaigrette Salad * Entrees for everyone--including Basic Bean Burritos, Spinach and Mushroom Manicotti, Garden Pizza, and Tempeh Sloppy Joes Full of tips on adapting traditional recipes to vegetarian style cooking, plus a spicy spin on old standbys like Home Fries, Vegetarian Cooking For Dummies lets you reinvent the vegetarian lifestyle to suit your needs and tastes. With pages of full-color photos, black-and-white how-to illustrations, and humorous cartoons along the way, this fun, informative, and upbeat guide makes every meal an exciting step in the journey toward lifelong health.

Leseprobe

Vegetarian Cooking For Dummies

by Suzanne Havala, RD

Vegetarian Cooking For Dummies®

Published byWiley Publishing, Inc.111 River St.Hoboken, NJ 07030-5774www.wiley.com

Copyright © 2001 by Wiley Publishing, Inc., Indianapolis, Indiana

Published by Wiley Publishing, Inc., Indianapolis, Indiana

Published simultaneously in Canada

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LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

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Library of Congress Cataloging-in-Publication Data:

Library of Congress Control Number: 00-112157

ISBN: 978-0-7645-5350-9

Manufactured in the United States of America

15 14 13 12

1B/TR/RR/QY/IN

About the Author

Suzanne Havala, MS, RD, LDN, FADA, is a nationally recognized author and consultant on food, nutrition, and public policy. Suzanne brings reliable, sound guidance to consumers and organizations on diet and its impact on health. Her advice has been quoted in Parade, SELF Magazine, Shape, Vegetarian Times,The New York Times,Runner’s World, NewWoman, YM, Omni, Sassy, and Harper’s Bazaar and in appearances on Good MorningAmerica, Weekend Today in New York, and The Susan Powter Show.

Suzanne is the author of Being Vegetarian For Dummies, The Natural Kitchen, Good Foods, Bad Foods: What’s Left to Eat?, The Vegetarian Food Guide and Nutrition Counter, Shopping for Health: A Nutritionist’s Aisle-by-Aisle Guide to Smart, Low-fat Choices at the Supermarket, Being Vegetarian, and Simple, Lowfat & Vegetarian.

Suzanne is a licensed, registered dietitian and Fellow of the American Dietetic Association. She is based in Chapel Hill, North Carolina, where she is a Public Health Leadership Doctoral Candidate in the Department of Health Policy and Administration in the School of Public Health at the University of North Carolina. She has been a full-fledged vegetarian for more than 26 years.

For more information, please visit www.suzannehavala.com.

Dedication

For my mother, who taught me to cook from scratch and present it with flair.

Author’s Acknowledgments

Please join me in a round of applause for the following people in appreciation of their magnificent contributions in transforming the vision of this book into reality: Editor Linda Ingroia, who shepherded this book through from proposal to final product; Project Editor Pam Mourouzis and the talented editorial, design, and production crew at Wiley; my agent, Patti Breitman; and Laurel Robertson, for her support and kindness. Special thanks to my sous chef and able assistant, Barbara Hobbs, and tireless taste-testers Mike and Henry Hobbs. Finally, a standing ovation, please, for my mother, Kathleen Babich. It was she — always ahead of her time when it came to matters of food, health, and ethics — who introduced me to the vegetarian alternative when I was very young. She taught me the value of fresh, unprocessed fruits, vegetables, and whole grains, the joy of good food cooked from scratch, and the art of presentation. For this, I am eternally grateful.

Publisher’s Acknowledgments

We’re proud of this book; please send us your comments through our Online Registration Form located at www.dummies.com/register.

Some of the people who helped bring this book to market include the following:Acquisitions, Editorial, and Media Development

Project Editor: Pamela Mourouzis

Senior Acquisitions Editor: Linda Ingroia

Acquisitions Coordinator: Erin Connell

Recipe Tester/Technical Editor: Emily Nolan

Illustrator: Elizabeth Kurtzman

Photographer: David Bishop

Cover/Insert Art Director: Michele Laseau

Food Stylist: Roscoe Betsill

Prop Stylist: Donna Larsen

Cover Photo: David Bishop

Composition Services

Project Coordinator: Jennifer Bingham

Layout and Graphics: Amy Adrian, Barry Offringa

Proofreaders: John Greenough, Nancy Price, Marianne Santy, Aptara

Indexer: Maro RiofrancosPublishing and Editorial for Consumer Dummies

Diane Graves Steele, Vice President and Publisher, Consumer Dummies

Joyce Pepple, Acquisitions Director, Consumer Dummies

Kristin A. Cocks, Product Development Director, Consumer Dummies

Michael Spring, Vice President and Publisher, Travel

Brice Gosnell, Publishing Director, Travel

Suzanne Jannetta, Editorial Director, Travel

Publishing for Technology Dummies

Richard Swadley, Vice President and Executive Group Publisher

Andy Cummings, Vice President and Publisher

Composition Services

Gerry Fahey, Vice President of Production Services

Debbie Stailey, Director of Composition Services

Contents

Title

Introduction

About This Book

Conventions Used in This Book

How This Book Is Organized

Icons Used in This Book

Author’s Note

Where to Go from Here

Part I : A Whirlwind Guide to Vegetarian Basics

Chapter 1: What Vegetarianism Is

Laboring Over Labels

Finding Foods to Eat in Place of Meat

Eating for the Health of It

Taking Care of Mother Earth and All Her Creatures

Chapter 2: Nutrition Myths and Realities

Getting the Particulars on Protein

Making the Calcium Connection

Mining for Iron

Disputing over a Little Vitamin Called B12

. . . And All the Rest

Chapter 3: Moving to Meat-Free

Making the Switch: Gradual or Cold-Tofu?

Paving the Way to Success

Avoiding Food Fights at Home and in Others’ Homes

Building Consensus

Getting a Crash Course in Veg Etiquette

Chapter 4: Planning Vegetarian Meals

Setting Your Sights on the Big Food Picture

Figuring Out How Much Is Enough

Choosing the Best Breads, Cereals, Pastas, and Other Grains

Making Room for Legumes

Ramping Up Your Vegetable Consumption

Finding Ways to Use Fruits

Enjoying Nuts and Seeds

Consuming Eggs and Dairy Products in Moderation, if at All

Controlling Other Vices

Part II : Your Vegetarian Kitchen

Chapter 5: Common Vegetarian Ingredients

Great Grains

A Bounty of Beans

Soy Foods

Fruit the Fabulous

Verily Vegetables

Nuts and Seeds

Dairy Products and Dairy Substitutes

Eggs and Egg Substitutes

Chapter 6: Stocking Your Vegetarian Pantry

So Many Stores, So Many Choices: Deciding Where to Go

Shopping Vegetarian Style: Naturally

Understanding Organics

Knowing Where Animal Ingredients Hide

Shopping Strategically

Making Your Lists and Checking Them Twice

Part III : Tools and Techniques

Chapter 7: Tools of the Trade

Pots and Pans

Baking Pans, Sheets, Molds, and Other Supplies

Appliances

Utensils

Knives

Dishes

Extras

Chapter 8: Vegetarian Cooking Basics

Preparing Ingredients: Essential Tips

Mastering Simple Cooking Techniques

Being the Master of Your Domain

Being a Weekend Warrior in the Kitchen

Chapter 9: Adapting Recipes

What You Didn’t Know about Traditional Cookbooks

Where’s the Beef? Weeding the Meat Out of Recipes

Substituting for Eggs

Replacing Milk and Milk Products in Recipes

Part IV : The Recipes

Chapter 10: Beverage Basics

Smoothie Snacks

Caramel Apple Smoothie

Winter Berry Smoothie

Orange Crème Smoothie

Thirst Quenchers, Tummy Warmers, and New Twists on Old Favorites

Sunshine in a Cup

Jasper

Brown Bear Cocoa

Steamy Spiced Soymilk

Chapter 11: Rise and Shine, It’s Breakfast Time!

Using Tofu as a Replacement for Eggs

Peppers and Tofu Scrambler

Savory Mushroom Tofu Quiche

Traditional Savory Mushroom Quiche

Concocting a Cream Cheese Stand-In

Maple Nut Spread

Making Vegetarian Versions of Breakfast Favorites

Healthy Pancakes

French Toasties

Oats and Apples

Starting the Day the Miso Way

Morning Miso Soup

Chapter 12: Delicious Dips and Spreads

Making Middle Eastern Dips and Spreads

Hummus

Baba Ghanouj

Creating Tex-Mex Specialties

Black Bean Dip

Fresh Avocado and Lime Dip

And Now for Something Completely Different

Roasted Garlic

Creamy Pumpkin Spread

Chapter 13: Soups for All Seasons

Making Bean Soups

Lentil Soup

Vegetarian Chili with Cashews

Enjoying Cold Soups in Hot Weather

Southern Sweet Onion Soup

Creamy Cantaloupe Soup

Easy Gazpacho

Giving Tradition a Twist

West African Peanut Soup

Chapter 14: Simply Scrumptious Salads

Escaping the Iceberg Lettuce Wasteland

Festive Broccoli Salad

Sunrise Salad

Goat Cheese and Arugula Salad with Lavender-Vanilla Vinaigrette

Making Substantial Salads

Easy Three-Bean Salad

Tofu Salad

Tomato and Garbanzo Bean Salad

Lentil Vinaigrette Salad

Chapter 15: Entrees for Everyone

Making Grain-Based Entrees

Tunisian Couscous

Vegetarian Dinner-in-a-Dish

Almond Rice Casserole

Quinoa Pilaf

Kamut with Mixed Vegetables

Creating Bean Dishes

Basic Bean Burritos

Mayan Burrito

Cuban Black Beans

Creole Red Beans and Rice

Seasoned Cabbage and Beans

Vegetarian Sarma

Preparing Pasta Dishes

Spinach and Mushroom Manicotti

Sarbaga’s Veggie Lasagne

Pasta Primavera

Pasta e Fagioli

Pesto Pasta

Summertime Pasta with Tomatoes and Basil

Cooking with Tofu, Tempeh, and Soy Cheese

Chinese Vegetable Stir-Fry

Indonesian Saté

Tempeh Sloppy Joes

Tempeh Salad

Garden Pizza

Chapter 16: Side Dish Spectaculars

Vegetable Side Dishes

Braised Sesame Greens

Scalloped Tomatoes

Roasted Roots

Steamed Carrot Pudding

Green Beans and Walnuts

Starchy Sides

Seasoned Home Fries

Rosemary-Roasted Red Potatoes

Family-Style Baked Beans

Easy Baked Sweet Potatoes

Fried Plantains

Maple Baked Acorn Squash

Tabbouleh

Chapter 17: A Bounty of Breads and Rolls

Savory Breads

Country Cornbread

Cheese Bread

Whole-Wheat Crescent Rolls

Karen’s Brown Bread

Honey Wheat Beer Bread

Sweet Breads

Date Bran Muffins

Pear Bread

Zucchini Bread

Carob Chip Banana Bread

Old-Fashioned Cinnamon Rolls

Chapter 18: Desserts

Substituting Tofu for the Dairy Products in Desserts

Pies

Maple Pecan Pumpkin Pie

Tortoni Pie

Cakes

Island Upside-Down Cake

Cocoa Pinks

Company Apple Cake

Decadent Chocolate Tofu Cheesecake

Cookies

Charleston Benne Wafers

Oatmeal-Cherry Cookies

Date Squares

Carob Chipsters

Swedish Molasses Cookies

Fruit Desserts

Pear Cranberry Crisp

Baked Apples

Berry Cobbler

Summertime Strawberry Shortcake

Cooking Puddings with Soymilk

Rustic Apple Bread Pudding

Chocolate Almond Tapioca Pudding

Rice Pudding

Chapter 19: Hooray for Holidays!

In with the New . . . Traditions!

Making Holiday Meals Special

Cheese and Nut Loaf

Stuffed Squash

Golden Creamed Potatoes with Mushroom Gravy

Wilted Spinach with Garlic and Pine Nuts

Chocolate Bourbon Pecan Pie

Chapter 20: Menus Made Easy

Breakfast

Main Meals

Light Meals and Snacks

Menus for Special Occasions

Part V : The Part of Tens

Chapter 21: Ten Reasons to Cook Vegetarian

Vegetarians Have Less Coronary Artery Disease

Vegetarians Have Lower Rates of Some Forms of Cancer

Vegetarians Are More Likely to Be of Normal Weight

Vegetarians Are Healthier Overall

Vegetarian Diets Protect the Planet

Meat-Free Diets Are More Humane

Vegetarian Cooking Can Save You Big Money

Vegetarian Cooking Is Cleaner

Vegetarian Meals Mean More Variety

Vegetarian Meals Make You Feel Better

Chapter 22: Ten Practical Vegetarian Cookbooks

Bean Banquets

Lean, Luscious and Meatless

Moosewood Cookbook, Revised Edition

The New Laurel’s Kitchen

The Peaceful Palate, Revised Edition

Simply Vegan, Third Edition

Soy of Cooking

Tofu Cookery, Revised Edition

The Vegetarian Hearth

Vegetarian Times Complete Cookbook

Chapter 23: Ten Helpful Web Sites to Check Out

Vegetarian and Vegan Nutrition Information

Free Recipes

Vegetarian Cooking Demos

Vegetarian Cooking for Families

Hidden Animal Ingredients

Nutrient Analysis of Foods

Vegetarian Phrases for Travelers

Animal Rights

Transitioning to Meat-Free

Cooking School

Chapter 24: Ten Online Sources of Ingredients

Dixie Diner

Ener-G Foods

The Mail Order Catalog

Simply Natural Foods

NoMeat.com

Pangea

Toboggan Hill Farm

Vegetarian Market Place

Whole Foods Market

World Food Supply

Appendix: Metric Conversion Guide

: Color Insert

Introduction

B ecause you picked up this book, I know you or someone who loves you knows that vegetarian foods are good for you. Research has established that vegetarian diets are associated with substantial health advantages. For example, vegetarians have lower rates of coronary artery disease, high blood pressure, diabetes, and some forms of cancer. Vegetarians are less likely to be overweight, and they have fewer kidney stones and gallstones. Eating healthful vegetarian foods is like putting premium unleaded fuel into your automobile: It keeps your body in top form and running at its best. The investment is wise, considering the value of the machine.