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Vegetarian Diets. By Sea Lee & Yvonne Zhang. What is “ Vegetarian Diets “. 4 Types of Vegetarian diet. Vegan : use no animal products at all Lacto Vegetarian : Vegetarians that use dairy Lacto-ovo Vegetarian : Vegetarians that use dairy and eggs
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Vegetarian Diets By Sea Lee & Yvonne Zhang
4 Types of Vegetarian diet • Vegan :use no animal products at all • Lacto Vegetarian: Vegetarians that use dairy • Lacto-ovo Vegetarian :Vegetarians that use dairy and eggs • Semi Vegetarians :Those that just avoid meats and maybe chicken but eat fish and dairy
What's so good about it? • naturally low in saturated fats • higher in fiber • Contain vital B-vitamins and folic acid ( help every organ of the body work better ) • Less calories intake than meat and poultry eater • Environmental conservation
Are vegetarians really healthier in the long-run? • Plant-eaters and fish-eaters tend to live longer and healthier lives • obesity • type II diabetes • hypertension
Vegetarians have a lower incidence of cancer • breast cancer • Lung cancer • colonic cancer
split peas lentils beans and assorted legumes tofu and other soy foods grains cereals, nuts, peanut butter, and veggie "meats” A variety of Protein-Containing foods
The FDA recommends: 25 grams of soy protein a day to reduce blood cholesterol levels
Nutritional Value of Soymilk • an excellent source of high-quality protein, B-vitamins and iron. • fortified soymilk is a good source of calcium, vitamin D and vitamin B-12. • A good choice for people who are lactose intolerant. • An alternative for those who are allergic to cow's milk.
what is tofu? • Tofu is an important product of soybeans. • Tofu is rich in proteins, vitamins, and minerals. • It is low in calories and saturated fats. • It is entirely free of cholesterol.
Italian-style TOFU with tomatoes • Ingredients: • 3 cakes tofu (1/2 lb, 225g each) • Salt and pepper • 3tripe tomatoes or 1 lb. (450g) canned, peeled tomatoes • 1 clove garlic • 3 shallots • 1 onion • 3tablespoons butter • 1 tablespoon tomato paste • ½ cup dry white wine • ½ cup water • 2 bouillon cubes • 1day leaf • Four for dusting • Minced parsley for garnishing
The method of cooking Italian-style tofu with tomatoes • 1. Sprinkle salt and pepper over tofu and let stand until the water comes out, drain in a colander • 2. Peel tomatoes, cut in half, and squeeze firmly to remove seeds. • 3. Peel garlic and shallots: mince, keeping them in separate piles, cut onion into thin slices. • 4. In a heavy saucepan, heat 1 ½ tablespoons each of the olive oil and butter. Fry the onion and shallots until golden. Stir in the garlic and tomato paste and cool for several more minutes. • 5. Add the wine and bring to a boil. Then add ½ cup water, the bouillon cubes, bay leaf, and tomatoes. • 6. Cut the tofu into ½-inch (1.5cm) slices: dust with flour. • 7. In a second pan, heat the remaining 1 ½ tablespoons olive oil and butter. • 8. Slide the tofu the tomato-sauce, and simmer over low heat until the sauce thickens. Serve sprinkled with minced parsley.
A good website for cooking tofu http://www.recipegoldmine.com/tofu/tofu.html
suggestions from the FDA • vitamin B12: fortified soy beverages and cereals • vitamin D: fortified soy beverages and sunshine • calcium: tofu processed with calcium, broccoli, seeds, nuts, kale, bok choy, legumes (peas and beans), greens, lime-processed tortillas, and calcium-enriched soy beverages, grain products and orange juice. • iron: legumes, tofu, green leafy vegetables, dried fruit, whole grains and iron-fortified cereals and breads, especially whole wheat. Iron absorption is improved by vitamin C, found in citrus fruits/juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables and potatoes with skins. • zinc: whole grains (especially the germ and bran), whole wheat bread, legumes, nuts and tofu. • protein: tofu and other soy-based products, legumes, seeds, nuts, grains and vegetables.
SUGGESTIONS: • Take the time to learn how to make healthy choices. • Choose a diet that is well balanced, varied and meets energy and nutrient needs. • Try soaking and cooking dried peas and beans ahead of time or use tofu, canned legumes and convenience foods. • Spend extra time in the store choosing foods to fit your meal plan. • Make a habit of trying one new vegetable or fruit a month.
