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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 ……………………………. PAGE 2 2 3 4 5 7 8 9 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 …2 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 …3 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 …4 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. …5 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. …6 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 …7 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. …8 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 …9