All Things Vegetarian
INTRODUCTION 3 GENERAL Health Benefits 4 RECIPES 6
Vegetarian cuisine is based on food that meets vegetarian standards by not including meat and animal tissue products (such as gelatin or animal-derived rennet). For lactoovo vegetarianism (the most common type of vegetarianism in the Western world), eggs and dairy products, such as milk and cheese, are permitted. For lacto vegetarianism, the earliest known type of vegetarianism (recorded in India), dairy products, such as milk and cheese, are permitted. The strictest forms of vegetarianism are veganism and fruitarianism, which exclude all animal products, including dairy, honey, and some refined sugars if filtered and whitened with bone char.
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General Health Benefits
Preventing Cancer Vegetarian diets—naturally low in saturated fat, high in fiber, and replete with cancerprotective phytochemicals—help to prevent cancer.
Beating Heart Disease Vegetarian diets also help prevent heart disease. Animal products are the main source of saturated fat and the only source of cholesterol in the diet. Vegetarians avoid these risky products. Additionally, fiber helps reduce cholesterol levels and animal products contain no fiber. When individuals switch to a high-fiber, low-fat diet their serum cholesterol levels often drop dramatically.
Lowering Blood Pressure In the early 1900s, nutritionists noted that people who ate no meat had lower blood pressure. They also discovered that vegetarian diets could, within two weeks, significantly reduce a person’s blood pressure.These results were evident regardless of the sodium levels in the vegetarian diets. People who follow vegetarian diets typically have lower blood pressure.
Preventing and Reversing Diabetes Non-insulin-dependent (adult-onset) diabetes can be better controlled and sometimes even eliminated through a low-fat, vegetarian diet along with regular exercise.Such a diet, low in fat and high in fiber and complex carbohydrates, allows insulin to work more effectively.
Gallstones, Kidney Stones, and Osteoporosis Vegetarian diets have been shown to reduce one’s chances of forming kidney stones and gallstones. Diets that are high in protein, especially animal protein, tend to cause the body to excrete more calcium, oxalate, and uric acid. These three substances are the main components of urinary tract stones.
Asthma A 1985 Swedish study demonstrated that individuals with asthma practicing a vegan diet for a full year have a marked decrease in the need for medications and in the frequency and severity of asthma attacks. Twenty-two of the 24 subjects reported improvement by the end of the year.
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Recipes
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Ingredients
Directions
1 tablespoon olive oil 1 pound fresh white mushrooms, finely chopped 1 pinch salt 1 tablespoon butter 1/2 cup finely chopped onion 4 cloves garlic, minced 1/2 cup quick-cooking oats 1 ounce very finely shredded Parmigiano-Reggiano cheese 1/2 cup bread crumbs 1/4 cup chopped flat-leaf (Italian) parsley, packed 2 eggs, divided 1 teaspoon saltfreshly ground black pepper to taste 1 pinch cayenne pepper, or to taste 1 pinch dried oregano 3 cups pasta sauce 1 tablespoon ,finely shredded Parmigiano-Reggiano cheese, or to taste 1 tablespoon chopped flat-leaf (Italian) parsley, or to taste
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Chef John’s Meatless Meatballs
Duration 1HR30M
Heat olive oil in a skillet over medium-high heat.
Bring pasta sauce to a boil in a large saucepan;
Add mushrooms to the hot oil, sprinkle with salt,
reduce heat to low. Gently stir meatballs into
and cook and stir until liquid from mushrooms has
sauce until coated. Simmer meatballs in sauce
evaporated. Stir butter into mushrooms, reduce
until cooked through, 45 minutes to 1 hour.
heat to medium, and cook and stir mushrooms
Transfer to a serving bowl and garnish with 1
until golden brown, about 5 minutes.
tablespoon Parmigiano-Reggiano cheese and 1 tablespoon parsley.
Stir onion into mushrooms and cook, stirring often, until onion is translucent, 5 minutes. Remove skillet from heat and stir garlic into mushroom mixture until fragrant, about 1 minute. Transfer mixture to a mixing bowl. Mix oats into mushroom mixture until thoroughly combined. Gently stir 1 ounce ParmigianoReggiano cheese into mixture. Add bread crumbs, 1/4 cup parsley, and 1 egg; season with salt, black pepper, cayenne pepper, and oregano. Mix together with a fork until crumbly. Stir in remaining 1 egg. Mixture should hold together when pressed. Cover bowl with plastic wrap and refrigerate at least 4 hours. For best flavor and texture, refrigerate overnight. Preheat oven to 450 degrees F (230 degrees C). Line a baking sheet with a silicone baking mat or parchment paper. Form mixture into small meatballs using a 2-tablespoon scoop. Roll meatballs lightly between your hands until smooth, if desired; arrange meatballs on prepared baking sheet. Bake in the preheated oven until meatballs are lightly golden brown, 12 to 15 minutes.
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Cooking spray 9 uncooked lasagna noodles 1 onion, chopped 4 cloves garlic, chopped 1 (14.5 ounce) can vegetable broth 1 tablespoon chopped fresh rosemary 1 (14 ounce) can marinated artichoke hearts, drained and chopped 1 (10 ounce) package frozen chopped spinach, thawed, drained and squeezed dry 1 (28 ounce) jar tomato pasta sauce 3 cups shredded mozzarella cheese, divided 1 (4 ounce) package herb and garlic feta, crumbled
1 (16 ounce) can black beans, drained and rinsed 1/2 green bell pepper, cut into 2 inch pieces 1/2 onion, cut into wedges 3 cloves garlic, peeled 1 egg 1 tablespoon chtili powder 1 tablespoon cumin 1 teaspoon Thai chili sauce or hot sauce 1/2 cup bread crumbs 12
Artichoke Spinach Lasagna
Duration 1HR20M
Preheat oven to 350 degrees F (175 degrees C).
Spread 1/4 of the artichoke mixture in the bottom
Spray a 9x13 inch baking dish with cooking spray.
of the prepared baking dish; top with 3 cooked noodles. Sprinkle 3/4 cup mozzarella cheese over
Bring a large pot of lightly salted water to a boil.
noodles. Repeat layers 2 more times, ending with
Add noodles and cook for 8 to 10 minutes or until
artichoke mixture and mozzarella cheese. Sprinkle
al dente; drain.
crumbled feta on top.
Spray a large skillet with cooking spray and heat
Bake, covered, for 40 minutes. Uncover, and bake
on medium-high. Saute onion and garlic for
15 minutes more, or until hot and bubbly. Let
3 minutes, or until onion is tender-crisp. Stir
stand 10 minutes before cutting.
in broth and rosemary; bring to a boil. Stir in artichoke hearts and spinach; reduce heat, cover and simmer 5 minutes. Stir in pasta sauce.
Homemade Black Bean Veggie Burgers
Duration 35M
If grilling, preheat an outdoor grill for high heat,
In a small bowl, stir together egg, chili powder,
and lightly oil a sheet of aluminum foil. If baking,
cumin, and chili sauce.
preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds
In a medium bowl, mash black beans with a fork
together. Divide mixture into four patties.
until thick and pasty. If grilling, place patties on foil, and grill about In a food processor, finely chop bell pepper, onion,
8 minutes on each side. If baking, place patties
and garlic. Then stir into mashed beans.
on baking sheet, and bake about 10 minutes on each side.
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1 tablespoon peanut oil 1 small head broccoli, chopped 1 small red bell pepper, chopped 5 fresh mushrooms, sliced 1 pound firm tofu, cubed 1/2 cup peanut butter 1/2 cup hot water 2 tablespoons vinegar 2 tablespoons soy sauce 1 1/2 tablespoons molassesground cayenne pepper to taste
3 eggplant, peeled and thinly sliced 2 eggs, beaten 4 cups Italian seasoned bread crumbs 6 cups spaghetti sauce, divided 1 (16 ounce) package mozzarella cheese, shredded and divided 1/2 cup grated Parmesan cheese, divided 1/2 teaspoon dried basil
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Tofu and Veggies in Peanut Sauce
Duration 20M
Heat oil in a large skillet or wok over mediumhigh heat. Saute broccoli, red bell pepper, mushrooms and tofu for 5 minutes. In a small bowl combine peanut butter, hot water, vinegar, soy sauce, molasses and cayenne pepper. Pour over vegetables and tofu. Simmer for 3 to 5 minutes, or until vegetables are tender crisp.
EGGPLANT PARMESAN II
Duration 1HR
Preheat oven to 350 degrees F (175 degrees C). Dip eggplant slices in egg, then in bread crumbs. Place in a single layer on a baking sheet. Bake in preheated oven for 5 minutes on each side. In a 9x13 inch baking dish spread spaghetti sauce to cover the bottom. Place a layer of eggplant slices in the sauce. Sprinkle with mozzarella and Parmesan cheeses. Repeat with remaining ingredients, ending with the cheeses. Sprinkle basil on top. Bake in preheated oven for 35 minutes, or until golden brown.
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