Vegetarian Eating Guide - Revision history

Exactduckwoman at 03:29, 8 August 2009

2009-08-08T03:29:13Z

Exactduckwoman at 15:43, 24 July 2009

2009-07-24T15:43:59Z

Exactduckwoman: /* Nutrition */

2009-07-24T15:39:20Z

Nutrition

Exactduckwoman at 15:37, 24 July 2009

2009-07-24T15:37:40Z

Exactduckwoman: A beginning guide to vegetarian cooking and eating.

2009-07-24T15:37:11Z

A beginning guide to vegetarian cooking and eating.

Exactduckwoman at 15:33, 24 July 2009

2009-07-24T15:33:00Z

Exactduckwoman at 15:26, 24 July 2009

2009-07-24T15:26:45Z

Exactduckwoman at 14:02, 10 April 2009

2009-04-10T14:02:42Z

Exactduckwoman: New page: ==General tips== ===Some terms=== '''Veg*n''' is a blanket term for vegetarians and vegans in all their degrees. '''Vegans''' do not use any animal products, including eggs and dairy. '''V...

2009-04-10T13:58:56Z

New page: ==General tips== ===Some terms=== '''Veg*n''' is a blanket term for vegetarians and vegans in all their degrees. '''Vegans''' do not use any animal products, including eggs and dairy. '''V...

New page

==General tips==
===Some terms===
'''Veg*n''' is a blanket term for vegetarians and vegans in all their degrees.
'''Vegans''' do not use any animal products, including eggs and dairy.
'''Vegetarians''' do not eat meat, poultry, or fish, but may eat eggs and dairy. Some avoid gelatin, rennet and other animal ingredients.
'''Pescetarians''' do not eat meat or poultry, but do eat fish. They are often referred to as part of the greater veg*n group because their challenges are similar.

===Becoming Veg*n===
Everyone veg*n has his or her own reasons for doing it. That's not what we're concerned with here: let's talk about eating.

Planning veg*n meals can be daunting at first. It can be hard to branch out from "meat and potatoes." One way to get out of thinking of meals in this way is to look into different cuisines. There are many delicious Asian and Middle-Eastern dishes that start out veg*n or can easily be adapted. Vegans should be wary of dairy products in Indian food, however, and fish or oyster sauce is very common in Thai dishes. These can certainly be subbed out, however, when cooking at home.

==Nutrition==
One also has to be very careful about nutrition. It's easy to be unhealthy no matter what your dietary choices are, but as a veg*n you need to pay special attention to your protein intake. If you aren't getting enough protein, you may find yourself feeling weak or your hair may fall out. Try not to let this happen.

===Protein===
"Protein" doesn't refer to one single compound. It's an enormous class of materials your body produces in order to keep you functioning. Each protein is made up of amino acids. Meat contains all the amino acids you need, but very few non-animal sources can do the same. Instead, you have to make sure you're eating several different sources of protein every day to cover all your bases. It really isn't as hard as it sounds; you just have to eat a variety of foods.
====Quinoa====
Quinoa is the exception. It contains all the amino acids you need for a day. Quinoa is a grain and can be used much like rice or cous cous. It may not be at your regular supermarket, but many health food stores have it. Man cannot live on quinoa alone, though. Well, he probably could, but that's boring.
====Beans & Legumes====
Beans are a staple of a healthy veg*n diet. There are about a billion kinds, which is excellent, because it means you can do just about anything with them. Here are a few ideas...
* Chili: red beans or black beans
* Hummus (chickpeas) or white bean spread: great for sandwiches or as dip
* Savory pie filling
* Baked beans
* Refried beans: good on their own, or in tacos
* Salads: ANY bean or legume can add body and flavor to a salad. Try black beans in a pasta salad, or a chickpea and roasted red pepper salad, or just about any combination you can think of.
* Soups: again, almost any bean makes a good soup.
* Dal: usually made from lentils, this is a staple of vegetarian Indian cooking.
* Curries in general
====Tofu====
Tofu comes in many forms. It can be silken, soft, firm, extra firm, and even comes pre-flavored. You can buy it dried or roasted or fermented or just plain. It has little flavor of its own, so you can use it in almost any application.
* Silken tofu is good for using pureed in smoothies, soups and sauces. It can also be used in soups (e.g., miso soup), but must be treated carefully, since it falls apart when stirred too much.
* Firm and Extra-Firm tofu are useful for stir fries and many other applications.

If you want your tofu to be a little less "slimy" and more spongy, try draining off the water and freezing it, then letting it thaw (for a spongy texture). Or, for a firmer texture, press your block of tofu between two cutting boards (+ weight on top) tilted into the sink for at least half an hour before you use it. This will only work for firm tofus.

Tofu soaks up flavor very well, so any flavorful sauce or marinade you can think of will work well with it. Try making your own teriyaki, or hot & sour, or ginger sauce- you won't be disappointed.

Tofu is not useful only in Asian cuisines, although it is most natural there. You can also crumble or puree it to add protein to lasagne or quiche . Pureed silken tofu (or beans, for that matter) can add nutrition to almost any kind of sauce. Try it in your pasta sauce for a little more body.
====Seitan====
Seitan is made from wheat gluten, and you can either buy it or make it at home. It can be shaped however you like and used as a chicken replacement.
[[Mr_Wiggles_Seitan]] is the basic recipe.
====TVP (Textured Vegetable Protein)====
Textured vegetable protein is made from soy and can be acquired at health food stores. It needs to be reconstituted with water, and works well as a ground-beef replacement in many dishes.
====Other sources====
* Eggs
* Milk & other dairy
* Nuts
* Whole grains
* Soy products
====Meat replacement products====
Companies like Morningstar Farms make products that look, feel and sort-of taste like meat. These can be useful especially at the beginning of the transition to veg*nism, when you're still learning how to plan meatless meals. They are frequently full of sugar and additives, however, so pay attention to their nutrition facts and use them sparingly. They're invaluable when you have to go to a friend or relative's house and that person doesn't know what to make for you, however.

==Resources==
===Links===
[http://veganyumyum.com/ Vegan Yum Yum]

===Cookbooks===
[http://www.amazon.com/How-Cook-Everything-Vegetarian-Meatless/dp/0764524836/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1236569001&sr=8-1 How to Cook Everything Vegetarian]
[http://www.amazon.com/Veganomicon-Ultimate-Isa-Chandra-Moskowitz/dp/156924264X/ref=pd_bbs_5?ie=UTF8&s=books&qid=1236569001&sr=8-5 Veganomicon: The Ultimate Vegan Cookbook]

[[category:Vegetarian]]

← Older revision		Revision as of 03:29, 8 August 2009
Line 84:		Line 84:

	[http://www.fatfreevegan.com/ Fat Free Vegan] - blog (different from the above)		[http://www.fatfreevegan.com/ Fat Free Vegan] - blog (different from the above)
		+
		+	[http://cheese.joyousliving.com/ Vegetarian Cheese List] - resource for finding out which cheeses are rennet-free. Viewable by brand or type.

	(Thanks for some links go to Triangulum)		(Thanks for some links go to Triangulum)

@@ Line 14: / Line 14: @@
 One also has to be very careful about nutrition. It's easy to be unhealthy no matter what your dietary choices are, but as a veg*n you need to pay special attention to your protein intake. If you aren't getting enough protein, you may find yourself feeling weak or your hair may fall out. Try not to let this happen.
-Also, '''EAT YOUR VEGETABLES'''. It's very easy to be a carbotarian but that is really not healthy. Vegetables are going to be your main source of most nutrients. It might be a good idea to take a veg*n multivitamin too (make sure it has iron and B12 since those are the things people get fussy about).
+Also, '''EAT YOUR VEGETABLES'''. It's very easy to be a carbotarian but you will die fat and lonely. Vegetables are going to be your main source of most nutrients. It might be a good idea to take a veg*n multivitamin too (make sure it has iron and B12 since those are the things people get fussy about).
 ===Protein===

← Older revision		Revision as of 15:37, 24 July 2009
Line 92:		Line 92:
	[http://www.amazon.com/Soy-Not-Oi-Joel-Olson/dp/1904859194 Soy not Oi!]		[http://www.amazon.com/Soy-Not-Oi-Joel-Olson/dp/1904859194 Soy not Oi!]

−	[[category:Vegetarian]]	+	[[category:Vegetarian]] [[category:Other_Guides]]

@@ Line 65: / Line 65: @@
 ==Resources==
 ===Links===
 [http://veganyumyum.com/ Vegan Yum Yum] - blog

@@ Line 53: / Line 53: @@
 '''AngerbotSD''' suggests: Everyone always forgets TVP. It's also simple to prepare, you just reconstitute it in a 2:1 ratio of boiled (then off the heat) liquid. Water with a dash of soy sauce is good for the umami taste and saltiness, a variety of broths (Veggie, mushroom, etc.) work too. You can use V8 if you're crazy, or reconstitute it directly in chili/spag sauce if you nasty (and add extra liquid.)
 ====Other sources====
 * Eggs
-* Milk & other dairy
+* Milk & other dairy (yogurt especially, which also helps your digestive system if you aren't doing so well with the beans)
 * Nuts
 * Soy products
 ====Meat replacement products====

@@ Line 13: / Line 13: @@
 ==Nutrition==
 One also has to be very careful about nutrition. It's easy to be unhealthy no matter what your dietary choices are, but as a veg*n you need to pay special attention to your protein intake. If you aren't getting enough protein, you may find yourself feeling weak or your hair may fall out. Try not to let this happen.
 ===Protein===
@@ Line 46: / Line 48: @@
 ====Seitan====
 Seitan is made from wheat gluten, and you can either buy it or make it at home. It can be shaped however you like and used as a chicken replacement.
-[[Mr_Wiggles_Seitan]] is the basic recipe.
+[[Mr_Wiggles_Seitan]] is the basic recipe. I hear it is temperamental so it may take a couple of tries and some experimentation to get a good texture.
 ====TVP (Textured Vegetable Protein)====
 Textured vegetable protein is made from soy and can be acquired at health food stores. It needs to be reconstituted with water, and works well as a ground-beef replacement in many dishes.
 '''AngerbotSD''' suggests: Everyone always forgets TVP. It's also simple to prepare, you just reconstitute it in a 2:1 ratio of boiled (then off the heat) liquid. Water with a dash of soy sauce is good for the umami taste and saltiness, a variety of broths (Veggie, mushroom, etc.) work too. You can use V8 if you're crazy, or reconstitute it directly in chili/spag sauce if you nasty (and add extra liquid.)
 ====Other sources====
@@ Line 56: / Line 61: @@
 * Milk & other dairy
 * Nuts
 * Soy products
 ====Meat replacement products====
-Companies like Morningstar Farms make products that look, feel and sort-of taste like meat. These can be useful especially at the beginning of the transition to veg*nism, when you're still learning how to plan meatless meals. They are frequently full of sugar and additives, however, so pay attention to their nutrition facts and use them sparingly. They're invaluable when you have to go to a friend or relative's house and that person doesn't know what to make for you, however.
+Companies like Morningstar Farms make products that look, feel and sort-of taste like meat. These can be useful especially at the beginning of the transition to veg*nism, when you're still learning how to plan meatless meals. They are frequently full of sugar and additives (and super expensive), so pay attention to their nutrition facts and use them sparingly. They're invaluable when you have to go to a friend or relative's house and that person doesn't know what to make for you, however.
 ==Resources==

@@ Line 16: / Line 16: @@
 ===Protein===
 "Protein" doesn't refer to one single compound. It's an enormous class of materials your body produces in order to keep you functioning. Each protein is made up of amino acids. Meat contains all the amino acids you need, but very few non-animal sources can do the same. Instead, you have to make sure you're eating several different sources of protein every day to cover all your bases. It really isn't as hard as it sounds; you just have to eat a variety of foods.
 ====Quinoa====
-Quinoa is the exception. It contains all the amino acids you need for a day. Quinoa is a grain and can be used much like rice or cous cous. It may not be at your regular supermarket, but many health food stores have it. Man cannot live on quinoa alone, though. Well, he probably could, but that's boring.
+Quinoa is an exception. It contains all the amino acids you need for a day. Quinoa is a grain and can be used much like rice or cous cous. It may not be at your regular supermarket, but many health food stores have it. Man cannot live on quinoa alone, though. Well, he probably could, but that's boring.
 ====Beans & Legumes====
 [[:category:Beans|Beans]] are a staple of a healthy veg*n diet. There are about a billion kinds, which is excellent, because it means you can do just about anything with them. Here are a few ideas...
@@ Line 44: / Line 49: @@
 ====TVP (Textured Vegetable Protein)====
 Textured vegetable protein is made from soy and can be acquired at health food stores. It needs to be reconstituted with water, and works well as a ground-beef replacement in many dishes.
 ====Other sources====
 * Eggs
@@ Line 55: / Line 63: @@
 ==Resources==
 ===Links===
-[http://veganyumyum.com/ Vegan Yum Yum]
+[http://veganyumyum.com/ Vegan Yum Yum] - blog
 ===Cookbooks===
@@ Line 61: / Line 87: @@
 [http://www.amazon.com/Veganomicon-Ultimate-Isa-Chandra-Moskowitz/dp/156924264X/ref=pd_bbs_5?ie=UTF8&s=books&qid=1236569001&sr=8-5 Veganomicon: The Ultimate Vegan Cookbook]
 [[category:Vegetarian]]

@@ Line 19: / Line 19: @@
 Quinoa is the exception. It contains all the amino acids you need for a day. Quinoa is a grain and can be used much like rice or cous cous. It may not be at your regular supermarket, but many health food stores have it. Man cannot live on quinoa alone, though. Well, he probably could, but that's boring.
 ====Beans & Legumes====
-Beans are a staple of a healthy veg*n diet. There are about a billion kinds, which is excellent, because it means you can do just about anything with them. Here are a few ideas...
+[[:category:Beans|Beans]] are a staple of a healthy veg*n diet. There are about a billion kinds, which is excellent, because it means you can do just about anything with them. Here are a few ideas...
 * Chili: red beans or black beans
 * Hummus (chickpeas) or white bean spread: great for sandwiches or as dip
@@ Line 30: / Line 30: @@
 * Curries in general
 ====Tofu====
-Tofu comes in many forms. It can be silken, soft, firm, extra firm, and even comes pre-flavored. You can buy it dried or roasted or fermented or just plain. It has little flavor of its own, so you can use it in almost any application.
+[[:category:Tofu|Tofu]] comes in many forms. It can be silken, soft, firm, extra firm, and even comes pre-flavored. You can buy it dried or roasted or fermented or just plain. It has little flavor of its own, so you can use it in almost any application.
 * Silken tofu is good for using pureed in smoothies, soups and sauces. It can also be used in soups (e.g., miso soup), but must be treated carefully, since it falls apart when stirred too much.
 * Firm and Extra-Firm tofu are useful for stir fries and many other applications.
@@ Line 59: / Line 59: @@
 ===Cookbooks===
 [http://www.amazon.com/How-Cook-Everything-Vegetarian-Meatless/dp/0764524836/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1236569001&sr=8-1 How to Cook Everything Vegetarian]
 [http://www.amazon.com/Veganomicon-Ultimate-Isa-Chandra-Moskowitz/dp/156924264X/ref=pd_bbs_5?ie=UTF8&s=books&qid=1236569001&sr=8-5 Veganomicon: The Ultimate Vegan Cookbook]
 [[category:Vegetarian]]