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The Vegetarian Way What are vegetarians? • a person who does not eat meat, and sometimes other animal products, especially for moral, religious, or health reasons. Why? • Health • Environment-Top Soil Depletion • Ethics-Love for animals • World Hunger-Annually, an acre of land can produce 40,000 pounds of potatoes, 50,000 pounds of tomatoes, or a paltry 250 pounds of beef. Vegetarians and MyPlate • Consume the right amount of food for caloric needs • Focus on protein, iron, calcium, zinc, vitamin B12 Protein • important functions in the body and is essential for growth and maintenance. • Protein needs can easily be met by eating a variety of plant-based foods. • Examples: beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). • Milk products and eggs are also good protein sources for lacto-ovo vegetarians. Iron • functions primarily as a carrier of oxygen in the blood. • Examples: iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins). Calcium • used for building bones and teeth and in maintaining bone strength. • Examples: calcium-fortified soymilk, calcium-fortified breakfast cereals and orange juice, tofu made with calcium sulfate, and some dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). Zinc • necessary for many biochemical reactions and also helps the immune system function properly. • Examples: types of beans (white beans, kidney beans, and chickpeas), zincfortified breakfast cereals, wheat germ, and pumpkin seeds. • Milk products are a zinc source for lacto vegetarians. Vitamin B12 • Helps keep body’s nerve and blood cells healthy • Examples include milk products, eggs, and foods that have been fortified with vitamin B12. • These include breakfast cereals, soymilk, veggie burgers, and nutritional yeast Ways to eat healthier • Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice. • Don't overload meals with high-fat cheeses to replace the meat. • Calcium-fortified soymilk provides calcium in amounts similar to milk. It is usually low in fat and does not contain cholesterol. Base of vegetarian diet Whole grains such as bread , wheat, rice, cereal, pasta and corn Legumes such as dried beans, peas and nuts Lentils and whole grains • Vegetarians eat low on the food chain because they eat plant sources instead of the animal that eats the plant source to develop the protein. Types of Vegetarians Lacto-ovo vegetarians- eat dairy foods & eggs in addition to foods from plant sources. Lacto-vegetarian- eat dairy foods in addition to foods from plant sources Ovo-vegetarian- eat eggs in addition to foods from plant sources Other Types Pesco vegetarians - eats fish but no other meat; Pollo vegetarians - eats poultry but no other meat Vegan- only eat foods from plant sources Crossword puzzle • And lab plan Soybeans Good source of protein and other nutrients, can be made into hundreds of different products Examples • Tofu is soybean curd that is cheeselike and takes on the flavor of the food it is cooked with. • Tempeh is fermented soybean patty with a nutty, or smoky flavor, can be marinated or grilled. More Examples • Soy milk is made by processing soybeans, can be used as a beverage or in cooking, also comes as soy cheese, soy yogurt, and frozen desserts. • Textured Soy Protein (TSP) sold as dry granules, when soaked in liquid has a similar texture as a ground meat. Adapting Recipes Traditional meals can be modified by making nutrient rich substitutions for meat, poultry, and fish. • Use extra beans in place of meat in chili • Substitute cooked beans or lentils in casseroles, top with toasted nuts or seeds. • Use soy cheese in place of mozzarella • Crumble tofu in place of ricotta cheese for lasagna • Use soy milk or soy yogurt in baked goods More examples of vegetarian meals • pasta primavera or pasta with marinara or pesto sauce • veggie pizza • vegetable lasagna • tofu-vegetable stir fry • vegetable lo mein • vegetable kabobs • bean burritos or tacos • Lab plan for black bean burgers, clean fryers Vegetarian Book q’s • Pg. 210 • Lab plan for Black bean burgers