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VEGETARIAN CUISINE TEXT
Written by Heather Csikos, 1999
TABLE OF CONTENTS
TITLE
What is a Vegetarian? ………………………………….
Why do People Choose to Become Vegetarian? …. .
Types of Vegetarians ………………………………….
How to Eat a Balanced Vegetarian Diet ……………. .
Nutritional Concerns With Vegetarian Diets …………
Complementary Protein Foods ……………………….
Vegetarian Foods ……………………………………….
Cooking Vegetarian Foods …………………………….
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WHAT IS A VEGETARIAN?
Vegetarianism literally means a diet based solely on vegetables. In reality, it refers to any
diet that emphasizes edible plants which include fruits, vegetables and grains (wheat, oat, rice,
etc.). A vegetarian is someone who follows this type of diet. On the other hand, an omnivore is
someone who consumes foods from both animal and plant origins.
WHY DO PEOPLE CHOOSE TO BECOME VEGETARIAN?
There are many reasons why people are vegetarians. Some religions are based on the
omission of certain animal foods from the diet and all followers adopt a vegetarian regime. Other
people are concerned about eating pesticides and antibiotics that beef cattle and other animals
may consume in their feed. Some vegetarians take an ethical stance against the killing of
animals, while others believe that eating meat is wasteful. The idea that many people can be fed
from the grain required to feed 1 beef cow encourages many to promote vegetarian diets as a way
to feed the world’s hungry. Nutrition is a concern for many. The vegetarian diet is usually lower in
fat content and higher in fibre content which is the prescribed way of eating to decrease the risk of
health problems such as obesity and heart disease. Others may choose a vegetarian type diets
to lose weight or they just don’t like meat. What is your interest in vegetarian diets?
Vegetarian Cuisine Text by Heather Csikos  1999
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TYPES OF VEGETARIANS
There are many variations or types of vegetarians. The lacto-ovo-vegetarian eating
pattern is based on grains, vegetables, fruits, legumes, seeds, nuts, dairy products, and eggs,
and excludes meat, fish, and fowl. The vegan, or total vegetarian, eating pattern is similar to the
lacto-ovo-vegetarian pattern except for the additional exclusion of eggs, dairy, and other animal
products. Within these two patterns, a great deal of variation can exist in the extent to which
animal products are avoided. Therefore, each vegetarian’s diet needs to be assessed on an
individual basis in order to evaluate the nutritional quality of the diet.
Type
Semi-Vegetarian
Pesco-vegetarian
Pollo-vegetarian
Ovolacto-vegetarian
Ovovegetarian
Lactovegetarian
Vegan
Brief Description
Foods Excluded
There is a decrease in the amount
and/or frequency of eating meat, fish
or poultry.
Pesco refers to fish. This diet
emphasizes eating fish and foods
derived from plants.
Pollo refers to poultry. Any type of
poultry products such as chicken,
turkey, duck and others can be eaten
in conjunction with plant foods.
Ovo refers to eggs and lacto refers to
milk. Products from animals such as
eggs and milk may be eaten, but not
the animal.
Eggs and all plant foods are eaten.
none - but some meals do
not contain meat, fish or
poultry
red meat and poultry
red meat and fish
meat, fish & poultry
meat, fish & poultry,
animal products except
eggs
Milk and milk products along with plant meat, fish, poultry, animal
foods are eaten.
products except milk and
milk products
The strictest type of diet where only
meat, fish, poultry and all
plant foods are eaten - fruits,
animal products
vegetables and grain products.
In every type of vegetarian diet listed above, except vegan it is possible to meet your
nutrient needs by following Canada’s Food Guide. On a vegan diet, it may be difficult to get all the
nutrients you need in the proper amounts. For example, plant foods do not contain vitamin B12, so
vegans need a B12 supplement or B12 fortified food. Other nutrients that may be a concern for
vegans are calcium vitamin D, iron and zinc.
Vegetarian Cuisine Text by Heather Csikos  1999
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HOW TO EAT A BALANCED VEGETARIAN DIET
Following a strict vegetarian regime can make obtaining all the essential nutrients more
difficult. For this reason it is very important to follow Canada’s Food Guide to Healthy Eating to
ensure you get all the nutrients in the combination that your body requires as well as
complementing your plant protein foods. For some types of vegetarians, especially vegans, this
becomes very difficult because entire groups of food (animal) are eliminated from the diet. When
this happens every attempt is necessary to find other food sources of the missing vitamins and
minerals.
Food
Group
# Of
Servings
Vegetables
& Fruit
5-10
Grain
Products
5-12
Beans and
Alternates
2-3
Milk & Milk
Alternates
2-4
Foods
Dark green vegetables: beet greens, broccoli, chard, chicory, collard
greens, endive, escarole, kale, mustard greens, romaine lettuce,
spinach, turnip greens, watercress
Deep yellow vegetables: carrots, pumpkin, sweet potatoes, winter
squash
Starchy vegetables: breadfruit, corn, green peas, hominy, lima
beans potatoes, rutabaga
Dry beans and peas (legumes): black beans, black-eyed peas,
chickpeas, kidney beans, lentils, lima beans, mung beans, navy
beans, pinto beans, split peas
Other vegetables: alfalfa sprouts, artichokes, asparagus, bean
sprouts, beets, Brussels sprouts, cabbage, cauliflower, celery,
cucumbers, eggplant, green beans, green peppers, lettuce,
mushrooms, okra, onions, radishes, summer squash, tomatoes,
turnips, zucchini
Citrus fruits, melons and berries: blueberries, cantaloupe,
cranberries, grapefruit, honeydew, kiwi, lemon, orange, raspberries,
strawberries, tangerine, watermelon
Other fruits: apple, apricot, banana, cherries, dates, figs, grapes,
mango nectarine, papaya, peach, pear, pineapple, plantain, plum,
pomegranate, prune, raisins
Whole Grain: brown rice, buckwheat, bulgur, corn tortillas, graham
crackers, granola, oatmeal, popcorn, pumpernickel bread, rye
crackers, whole wheat bread, crackers and rolls, whole wheat cereal,
whole wheat pasta
Enriched: bagels, biscuits, corn bread, corn meal, crackers, English
muffins, French bread, buns, macaroni, muffins, noodles, pancakes,
pasta, ready-to-eat cereals, rice, white bread and rolls
Eggs, egg substitutes, legumes (dry beans, peas and lentils), nuts
(walnuts, cashews, almonds) and seeds (sesame, sunflower), peanut
butter, tofu, meat substitutes
Cheese (cheddar, Swiss, process, mozzarella, blue) chocolate milk,
yogurt, buttermilk, milk (skim, 1%, 2%, whole), ice cream, soy milk,
cheese substitutes
Vegetarian Cuisine Text by Heather Csikos  1999
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NUTRITIONAL CONCERNS WITH VEGETARIAN DIETS
Although the vegetarian diet is rich in many
nutrients, there are some imbalances that may
occur if special attention is not made to food
choices. Vegetarians, especially vegans must
ensure that the requirements for protein,
vitamin B12, vitamin D, calcium, iron and zinc
are met, since these nutrients are primarily
found in animal products.
Protein
Protein is required for growth and
repair of body tissues (skin, hair, nails,
cartilage, tendons, muscles, etc.), and the
formation of enzymes and hormones which are
part of every body process. A deficiency of
protein in the diet retards all of these
processes. What we need from food are the
building blocks of protein called amino acids.
Specifically, we need the eight essential
(limiting) amino acids which the body cannot
produce, but must have in order to carry out the
necessary protein functions. These eight
essential amino acids (tryptophan, leucine,
isoleucine, lysine, valine, threonine,
methionine and cystine) must be:
 Present simultaneously (within a few hours)
in the food we eat and
 In the right proportions
in order for our bodies to produce the protein
we need. If one essential amino acid is
missing or not in the correct proportion the
body cannot use all of the amino acids present.
Suppose you are braiding with three different
colours, red, yellow and blue. The yellow and
blue strands are twice as long as the red
strand. The final braid can only be as long as
the limiting strand which is red. If a food
provides all amino acids, but one amino acid is
only present in small amounts, the amount of
protein that can be made by the body will be
the amount of the limiting amino acid. The
amino acids present in larger amounts will not
be used to make protein and will become
Vegetarian Cuisine Text by Heather Csikos  1999
waste products. (In Figure 1 - the area outside
the 2 rectangles would be waste).
Protein in animal foods such as meat,
milk, cheese and eggs, supply all eight of the
essential amino acids in the right proportion
needed by the body. For this reason they are
called complete proteins. In fact, egg protein
is the closest match to amino acid pattern of
body protein and therefore is said to have the
highest biological value.
Plant foods such as vegetables, grains,
legumes and nuts, lack one or more of the
essential eight or do not have the amino acids
in the right proportions and are therefore called
incomplete proteins. Luckily, certain groups
of plant foods when combined with each other
provide the right proportion of the essential
amino acids and are called complementary
protein foods. Plant foods that are weak in
certain amino acids are combined with other
plant foods that are strong in that amino acid.
The result is a greater amount of amino acids
in the right proportion that can be used by the
body to make protein. For example, beans are
high in lysine and bread is low in lysine. By
eating bread and beans together more
amino acids from both foods can being used to
Beans
Bread
Figure 1 - Combine two plant
proteins and the amount of
protein the body can use will be
more than each food provides
when eaten by itself.
produce protein by the body. See Figure 1.
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Nutritional Concerns With Vegetarian Diets continued, p. 2
Vitamin B12
Vitamin B12 is involved in the normal
functioning of many body systems. A
deficiency may result in a type of anemia
(inadequate supple of health red blood cells
which are responsible for carrying oxygen to
body cells), nerve damage and fatigue.
Because vitamin B12 requirements are small,
and it is both stored and recycled in the body,
symptoms of deficiency may be delayed for
years.
Although sea vegetables, tempeh, and
miso contain some vitamin B12, it is inactive
(the body can’t use it). Dairy products and
eggs also contain some vitamin B12, but not in
sufficient amounts to prevent low blood levels.
This vitamin is found almost entirely in animal
products so vegetarians usually have trouble
meeting the daily requirement and need to take
supplements or eat vitamin B12 fortified foods.
Vitamin D and Calcium
Vitamin D and calcium are required for
the growth of teeth and bones. Vitamin D aids
in the absorption calcium. A deficiency of
either vitamin D or calcium during a rapid
growth stage, i.e. childhood, adolescent and
pregnancy will have devastating effects on
tooth and bone formation and growth.
Vitamin D is found mainly in animal
products: fish, liver and eggs and is added to
milk. Vitamin D can be manufactured in the
body through exposure to sunlight. Sun
exposure to hands, arms, and face for 5 to 15
minutes per day is believed to be adequate to
provide sufficient amounts of vitamin D.
People with dark skin or those who live at
northern latitudes or in cloudy or smoggy areas
may need increased exposure. Strict
vegetarians with inadequate sunlight exposure
require supplementation of vitamin D or need
to consume vitamin D fortified soy milk.
Calcium is found in milk and milk
products. Some plants such as dark green
leafy vegetables (spinach, broccoli, kale,
collards, bok choy and okra), legumes
(soybeans, white bean, navy, black, chickpeas,
Vegetarian Cuisine Text by Heather Csikos  1999
pinto and kidney beans) and nuts (sesame
seeds and almonds) are rich sources of
calcium, but the calcium may be bound to other
chemicals which could make it unavailable to
the body. Fibre in grain products also interferes
with the absorption of calcium. For these
reasons, it is important that vegetarians eat a
variety of calcium rich foods. Mineral
supplements of calcium may be necessary to
ensure adequate amounts are ingested.
Iron
Iron is required for the formation of red
blood cells. Insufficient iron intake eventually
causes such problems as anemia (weakness
and fatigue) which affects how well you can
perform. The richest sources of iron are the
animal flesh foods - meat, fish and poultry.
Even meat eaters have trouble getting enough
iron in their diets. Many plant foods (spinach,
beans and peas) also contain iron, but it is in a
less absorbable form. Iron absorption from
plant sources can be doubled or even tripled by
consuming vitamin C during the same meal.
The following fruits and vegetables are high in
vitamin C: citrus fruits, papaya, cantaloupe,
strawberries, watermelon, honeydew,
raspberries, pineapple, broccoli, Brussels
sprouts, green pepper, cauliflower, parsley,
asparagus, turnip greens, spinach, cabbage
and potato.
Zinc
Zinc is required by the body to make a number
of different enzymes that are required for many
body processes. Although zinc is found readily
in animal sources, there are several plant
sources: black-eyed peas, wheat germ, tofu
(soybean curd), pinto beans, kidney beans,
other beans, spinach, collards, wheat bran,
peanuts, asparagus, summer squash, green
peas, mushrooms. Unfortunately, zinc from
plants is poorly absorbed by the body because
of the other chemicals in the food that bind it.
Vegans need to consume multiple plant
sources of zinc each day.
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COMPLEMENTARY PROTEIN FOODS
Because plant proteins are incomplete (lacking all the essential amino acids in the right
proportion) it is necessary to combine them with other foods which supply the missing amino
acids.
The following guidelines will help you combine foods in recipes or as a meal to produce
complementary protein foods (those with high biological value that the body can use).
Remember that all essential amino acids must be present at the same time or within a few hours
and consumed in the correct proportion in order for your body to use the amino acids to make the
protein it needs to carry out body functions.
Incomplete protein can be complemented by:
1. Consuming them in combination with animal proteins (complete proteins), i.e. macaroni and
cheese and
2. Combining them with another incomplete plant protein that has the opposite amino acids
strengths and weaknesses, i.e. humus with pita bread
Foods
Deficient Amino
Acid(S)
Amino Acid
Strength
Complements With
Dairy Products
none
isoleucine and
lysine
grains, nuts, seeds and legumes
Legumes
tryptophan,
s-containing
isoleucine and
lysine
grains, nuts and seeds
Nuts and Seeds
isoleucine and
lysine
tryptophan,
s-containing
legumes, dairy products
Grains
isoleucine and
lysine
tryptophan,
s-containing
legumes, dairy products, yeast
Fresh
Vegetables
s-containing
Seafood
none
sesame seeds, Brazil nuts, millet,
converted rice
lysine
grains, some nuts and seeds
Note: Nutritional Supplements such as dried egg white, brewer’s yeast and wheat germ can
play a role in complementing the proteins in sesame seeds, and many grains.
Complementary Protein Summary:
Legumes + Grains
Legumes + Seeds
Dairy Products + Legumes, Grains or Nuts & Seeds
Vegetarian Cuisine Text by Heather Csikos  1999
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VEGETARIAN FOODS
Tofu
Meat Substitutes
Tofu is a traditional Oriental food
product manufactured from soya beans. It is
also know as bean curd and soya cake. Tofu
is a basic food in the Chinese diet, but can
also be used as a substitute for meat and
dairy products in a variety of dishes.
There are many types of soy
products (made from soy milk or tofu)
available - wieners, patties, bologna, ice
cream, yogurt, simulated cheese and
spreads and many consistencies of tofu:
extra firm, medium firm, dessert and herb.
Because of its very light flavour, tofu
can absorb the flavour of other foods it is
combined with. Marinating in a variety of
flavourful liquids (stir fry sauces, salad
dressings, barbecue sauces, etc.) helps
make the tofu more palatable. It can be used
in soups, salads, appetizers, entrees,
desserts, dips, spreads, sauces and
dressings.
Tofu is usually found in the produce
or dairy section of the grocery store. Before
purchasing check the expiry date. Once
purchased it should be keep refrigerated in a
covered container full of water. Change the
water everyday to keep the tofu fresh. Rinse
the tofu before using and cover any leftovers
with fresh water. If the tofu smells or tastes
sour, it has gone bad and should not be
eaten.
Many people who have never tried
tofu or have tasted it in a traditional Oriental
dish such as a stir-fry, may describe it as a
white blob which is bland, boring and
tasteless. Some find the texture
unappealing. Tofu has a great many
nutritional benefits and is an excellent
source of protein. To get used to tofu, first
try it in a familiar dish such as lasagna, dip or
in a shake where the tofu is not visible.
Meat substitutes are a group of products
made from textured soy protein and
sometimes textured wheat protein that can
be substituted into recipes in place of
traditional animal protein sources. There is a
wide variety of products available: wieners,
burgers, deli slices, ground round and
cheese products. The products that contain
both wheat and soy protein contain all the
essential amino acids and therefore the
combined protein has a high biological value.
Vitamins and minerals are added. Check the
individual labels for more nutrition and
ingredient information.
Vegetarian Cuisine Text by Heather Csikos  1999
Legumes
Legumes, also know as pulses, are the dried
seeds of plants that produce their seeds in
pods. They include lentils (split peas); peas,
such as chick peas and black-eyed peas and
beans such as pinto beans, soybeans,
kidney beans and others. Legumes are rich
in protein, complex carbohydrate, iron,
calcium and B vitamins. They contain very
little fat, sodium or cholesterol and are high
in fibre.
When purchasing dried legumes, look for
bright colour and uniform size. Store in tightly
covered containers in a cool, dry place up to
4 months. Once cooked they can be kept in
the refrigerator for 3-4 days. Canned
legumes are also available.
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COOKING VEGETARIAN FOODS
Whole Dried Legumes
Eggs
Because the legumes are hard and the
cellulose or fibre is well developed, the
legumes must be softened during the cooking
process. The ease of softening depends on
how readily the legumes absorb water. Lentils
do not have to be softened before cooking.
When eggs are cooked, the proteins
coagulate, or set, making the eggs firmer. Use
low to moderate temperature and cook eggs
only until firm to produce a tender product.
Over cooking, or cooking at a high
temperature, will make eggs tough and
rubbery.
There are three methods to soften beans:
Prepare whole dried legumes by washing and
removing dirt, stones and damaged peas or
beans. Soak beans using 750 mL of water for
every 500g (about 250mL) of beans. Whole
dried legumes can triple in size when cooked.
Discard soaking water to eliminate bloating
and flatulence that is related to eating beans.
Flavour the cooking liquid by adding
peppercorns, bay leaves, garlic cloves, a
cinnamon stick or half an onion.
1. Long soak - cover the beans with cold
water, remove any that float. Soak for 4
hours. Beans soaked this way cook in less
time and keep their shape.
2. Quick soak - boil the beans in water for 2
minutes, allow to stand for one hour, before
combining with other ingredients.
3. Microwave - combine beans and water in a
4L microwaveable dish. Cover and
microwave on high power until boiling
(about 15 minutes). Let stand for one hour.
Always check the directions in the
recipe you are using. Some beans take longer
to cook than others. Cook beans for salads
until they are tender - a toothpick can penetrate
the bean. Cook beans for soups and
casseroles (that will be cooked further) until
they are just tender - a toothpick goes through,
but there is some resistance.
Milk
The main problems that occur when
milk is cooked are curdling and scum
formation. Use low heat and cover sauces
while cooling to decrease the amount of scum
(skin) formation. To prevent curdling of milk
dishes, thicken the milk mixture before adding
acid foods (vinegar, lemon juice, tomatoes,
etc.), those containing tannins (vegetables) or
large amounts of salt (ham); use fresh milk
because there is the smallest amount of acid
producing bacteria present. The protein in milk
(casein) is adversely affected by high
temperatures, so use low to medium heat.
Cheese
When cooking with cheese, you want
to avoid having the fat from the cheese
separate out and the cheese becoming stringy
or matted. To achieve a quality melted cheese
product use a low temperature and short
cooking time. The excessive heat over a long
period of time causes fat separation and the
cheese to become curdled, then stringy.
Always add cheese to a sauce once it has
been taken off the heat. Let the warmth of the
other ingredients melt the cheese, just before
serving.
Milk, Cheese and Eggs
Vegetarian Cuisine Text by Heather Csikos  1999
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