Original Vegetarian Salud (Uber Salad)

Archive for June, 2010

So I heard that Kristen Stewart’s a vegetarian and I was wondering what types of recipes she likes, and if She might recommend a resipe book.

She is and who give a crap if she smokes weed everyone does
GET OVER IT!!

food for both a vegetarian and a vegan… :]

I’m trying to eat healthier, but I need to know differences and a list of foods.

Thank you so much !
A food pyramid chart would be helpful also!
1st person to answer all gets best answer
***** the food pyramid chart for vegetarian*****

Okay a vegetarian is most traditionally someone who does not eat meat, fish, poultry. A vegan also eats no dairy products, no eggs….only foods that grow or are harvested from those that grow, and usually farmed organically So if you’re planning on being a vegan the sacrifices are much more of what you are used to than if you just give up meat. There are also vegetarians who eat no meat or poultry, but still eat fish…..lots of wiggle room in these definitions…..

From vegsource.com here is a vegan food chart:
VEGETABLES
3 or more servings a day
Vegetables are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green, leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or bok choy are especially good sources of these nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet. Serving size: 1 cup raw vegetables, 1/2 cup cooked vegetables.

WHOLE GRAINS
5 or more servings a day
This group includes bread, rice, pasta, hot or cold cereal. corn, millet, barley, buglar, buckwheat groats, and tortillas. Build each of your meals around a hearty grain dish — grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc Serving size: 1/2 cup hot cereal, 1 ounce dry cereal, 1 slice bread

FRUIT
3 or more servings a day
Fruits are rich in fiber, vitamin C, and betacarotene. Be sure to include at least one serving each day of fruits that are high in vitamin C — citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber. Serving size: 1 medium piece of fruit, 1/2 cup cooked fruit, 4 ounces juice.

LEGUMES
2 or more servings a day
Legumes — which is another name for beans, peas, and lentils — are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soy milk, tempeh, and texturized vegetable protein. Serving size: 1/2 cup cooked beans, 4 ounces tofu or tempeh, 8 ounces soy milk.

Also another great guide is this for vegetarians from eatright.org

Grains: At the base of the pyramid and in the widest arc of the rainbow, these foods form the foundation of the diet. Grains provide energy, complex carbohydrates, fiber, iron, and B-vitamins. Whole grains are an important source of zinc and other minerals. Vegetarians should choose whole grains often, but enriched refined grains can play a role in vegetarian diets and may be especially valuable for children.
Vegetables and fruits: Vegetables have been grouped separately from fruits to encourage vegetarians to choose a variety of both types of food rather than to focus on one or the other for most choices. A higher number of servings of vegetables is specified because of the greater nutrient density and phytochemical content of vegetables compared with fruits.
Legumes, nuts, and other protein-rich foods: This group includes foods that are good sources of protein, B-vitamins, and many trace minerals. It includes all legumes, including soy products such as soy milk and tofu, as well as nuts, seeds, nut and seed butters, eggs, and meat analogs. In a departure from most existing food guides, we have placed dairy foods in this group as well. This groups dairy products with other foods that offer similar amounts of protein per serving. It makes dairy an available but optional choice for vegetarians, while ensuring that protein needs will be met whether or not dairy foods are included in the diet. Categorizing dairy foods with other protein sources also meets the goal of emphasizing the availability of calcium from all of the food groups. Most of the foods in this group provide iron, which is well absorbed when a source of vitamin C is consumed with the meal (10). Dairy foods are the exception here, and those vegetarians who consume frequent servings of dairy foods should be advised to ensure that they are including adequate sources of iron in their meals.
Fats: Vegetarians and others who do not eat fish require small amounts of plant sources of n-3 fats. In addition, research suggests that moderate intake of certain healthful plant fats may reduce risk for cardiovascular disease (11), may improve nutrient intake (12), and may even aid in weight control (12). Ideally, most of the fat in vegetarian diets should come from fat-rich whole plant foods such as nuts, seeds, and avocado. To ensure an optimal fat intake and to support a practical approach to meal planning, we have specified a minimum of two servings of fats per day. Figure 1 indicates that nuts or seeds may be used in place of these fats and also directs vegetarians toward choosing the most healthful fats.
Calcium-rich foods: Adults should choose a minimum of eight servings of calcium-rich foods daily. Each serving also counts toward choices from one of the other food groups in the guide. For example, 1 cup of certain cooked leafy green vegetables counts as a serving from the calcium-rich foods group and as 2 servings from the vegetable group. Placement of the calcium food group adjacent to each of the other food groups allows this concept to be presented in a clear visual way. It also emphasizes the fact that calcium needs are met by choosing a variety of foods from across the food groups.
Diets based on the minimum specified servings from each of the food groups provide approximately 1,400 to 1,500 calories per day, which may be an inadequate energy intake for many vegetarians. Because the numbers of servings in the food guide are minimum recommendations, consumers can meet higher energy needs by choosing more servings from any of the food groups. Regardless of energy needs, most food choices should come from these groups, with only moderate servings of sweets and alcohol at most.
Expanded choices for meeting calcium needs

Survey data suggest that vegans account for as much as 40% of the actual vegetarian population (13). Actual vegetarians are those who never eat meat, in contrast to self-described vegetarians, many of whom actually eat some type of animal flesh regularly. Therefore, any guide aimed at vegetarians must consider the needs of vegans. Studies also indicate that a substantial percentage of vegan women as well as some lacto-ovo-vegetarian women (lacto-ovo-vegetarians are those vegetarians who use dairy products and eggs) have calcium intakes that are too low, which suggests that calcium deserves special attention in vegetarian food guides (14). With few exceptions, vegetarian food guides have not provided appropriate guidelines for vegans. A number of guides have included an optional dairy group, which presents the risk that consumers will choose diets that are deficient in both calcium and protein. Other guides have included a dairy group that also includes fortified soy milk. However, not all vegans choose to consume soy milk daily. Those who do may not wish to consume the two to three recommended servings. For many families, the expense of soy milk compared with cow’s milk makes it an unrealistic choice as the primary source of calcium in the diet.

This food guide illustrates acceptable choices in addition to dairy foods and fortified soy milk for meeting calcium needs. It incorporates the principles of variety and moderation and encourages consumers to consider more plant foods as sources of nutrients. This is in keeping with government recommendations. Although this food guide does not emphasize the value of one calcium source over another, there may be an advantage to including more plant sources of calcium in diets because research suggests that other compounds in plant foods, such as isoflavones in soy foods (15) and potassium (16) and vitamin K (17) in fruits and vegetables, may favorably impact bone health.

By including foods that provide approximately 10% to 15% (100 to 150 mg) per serving of the adult adequate intake for calcium, we have allowed consumers to meet calcium needs using a variety of foods in realistic serving sizes. Although the serving size of one-half cup for milk differs from many other food guides, it is consistent with common serving sizes on many food labels, such as on puddings or for use with breakfast cereals.

It should be noted that this approach of emphasizing the variety of calcium-rich foods in different food groups is not specific to the needs of vegetarians but could be adopted for those who consume nonvegetarian diets as well. The advantages of this approach are relevant for all consumers regardless of diet choices.

Special considerations for vegetarians

Unsupplemented vegan diets do not provide vitamin B-12. Dairy products and eggs supply vitamin B-12; however, depending on food choices, some lacto-ovo-vegetarians may have inadequate intakes as well. The Institute of Medicine has recommended that all people over the age of 50, regardless of type of diet, take vitamin B-12 in the form found in supplements and fortified foods for optimal absorption (18). Vitamin B-12 is well-absorbed from fortified nondairy milks and from breakfast cereals, as well as from supplements. Because vitamin B-12 absorption is inversely related to dosage, we have recommended a daily supplement of at least 5 µg or a weekly supplement of 2,000.

In addition to regular supplementation with vitamin B-12, vegans require a dietary source of vitamin D when sun exposure is insufficient. This occurs at northern latitudes and in certain other situations. Many fortified nondairy milks and breakfast cereals provide vitamin D, although the form used to fortify cereals is often not vegan. Vegetarians may also choose vitamin D supplements.

Figure 1 provides specific guidelines for meeting

should not have Mushrooms & egg white…

This is a vegan recipe and no mushrooms! the flavours of this are lovely using the roasted veg!

Roasted Vegetable Lasagne

Ingredients

Roastable veg, eg: 2 peppers, 1 courgette, 1 red onion, 1 small or 1/2 large aubergine, A few cherry tomatoes
Tomato Sauce
1 onion
2 cloves of garlic
1 tin of tomatoes
100ml water
A few fresh basil leaves
A tsp of vecon stock stuff!
White Sauce
40g margarine
40g plain flour
750ml soya milk
8 sheets of lasagne
100g fresh spinach
Olive oil or vegetable oil

Instructions

1) Cut the roast-able veg into appropriately sized pieces (e.g. quarter the peppers, slice the courgette and aubergine lengthways, cut the red onion into chunks), drizzle with oil and roast in a hot oven for about 30 minutes.
2) Meanwhile, make the tomato sauce. Chop the onion and garlic and fry gently in a little oil until softened. Add the tin of tomatoes, water and vecon/stock. Simmer for about 15 minutes. I blitzed the sauce until quite smooth with a hand blender, but you could leave it as it is.
3) Melt the margarine for the white sauce in a pan. Stir in the flour and cook for a couples of minutes, being careful not to let it brown. Remove from the heat and stir in the soya milk – VERY gradually, stirring in the milk all the time so that it doesn’t go lumpy. Bring back to the boil and simmer for a few minutes until the sauce has thickened. Season to taste ( I added a tiny bit more vecon and some grated nutmeg).
4) Put the roasted vegetables in a large ovenable dish. Scatter over half the spinach, and layer half the lasagne sheets over the top, making sure that there aren’t any big gaps between sheets.
5) Pour the tomato sauce over the lasagne sheets, then scatter over the rest of the spinach and arrange the rest of the lasagne sheets on the top.
6) Finally pour the white sauce over the top, and cook for about 40 minutes at 220ºC/435ºF until the pasta is cooked and the top has browned.

I’m contemplating going on a low carb, high protein diet. I have about 12 pounds I want to lose. Are these diets healthy? I’d never do something as radical as Atkins and since I’m a vegetarian, I won’t be eating meat for the protein. I’d eat soy based products, but I’m not sure how low in carbs they will be, but I do know they’re high in protein. Some people say a high carb, low protein is best, and others say an equal balance of carbs, protein, and fats is best. What do you all think? Thanks in advance for your advise.

honestly I would eat a balanced diet, but eat less of everything.

theres is a food pyramid for a reason, what is the healthiest for a person to consume. You should get 6 or so servings of grains (carbs) and less than 3 servings of meats (protein)

so if u eat less carbs and more meats, then you’re throwing your whole system off. Also, protein contains cholesterol, which can’t be good for you.

I would stay away from refined white breads, or white rice, things like that. but multigrains/rye/wheats are good for you. And honestly vegetables and fruits are way better for you, and help you loose weight too.

Recipes or links to recipes for low calorie tomato and chilli soup please

Thanks in advance.

Tomato, Basil And Barley Soup ELHA

Recipe By : Tomatoes Love Herbs
Serving Size : 1 Preparation Time :0:00
Categories : Soups & Stews Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 Tbsp Soft Butter
2 Medium Sweet Onions — Chopped
2 Qt Water
8 Medium Tomatoes — Peeled And Chopped
1 Cup Barley
1 Large Clove Garlic — On A Toothpick
2 Tbsp Chopped Fresh Basil
salt and freshly ground pepper

Melt the butter in a large pot and add the onions. Cook over low heat
until the onions are soft and golden. Bring the water to a boil and add
the onions, tomatoes, barley, garlic and basil. Simmer covered for 1 to 1-1/2 hours. Remove the garlic. Add salt and pepper to taste.
—————————————————————————————————-
PEPPER-&-TOMATO SOUP

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Soups Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 t Ground red chile (or more)
3 tb Olive or sunflower seed oil
2 md Red onions, thinly sliced
2 Bay leaves
1/8 ts Ground cloves
1/4 ts Ground coriander
5 Parsley sprigs — chopped
4 Garlic cloves
— peeled & coarsely chopped
Salt
1 lb Red peppers or pimientos
— thinly sliced
1/2 lb Chopped savoy -ÿÿ
— Smooth-Skinned Cabbage
6 c Stock
1 lb Very ripe tomatoes — peeled,
— seeded and chopped
— (juice reserved)
Chopped cilantro
— for garnish

Remove stems, Seeds & veins from chiles. Tear flesh
into a few large pieces, cover with 1 cup water in
small saucepan and bring to boil. Simmer 20 minutes,
then puree in blender. Heat oil in pan and add onions,
bay leaves, cloves, coriander, parsley and garlic.
Cook over medium heat several minutes until onions
have begun to soften, then add salt, peppers and
cabbage. Stir to combine and coat vegetables with oil.
Add 1/2 cup water or stock, cover pan and cook over
low heat 10 minutes. When vegetables have wilted, stir
in 1/4 cup pureed chiles or 1 to 2 teaspoons chile
powder. Add tomatoes, their juice and remaining water
or stock. Bring to boil, then reduce heat, cover and
simmer very slowly 30 minutes. When finished cooking,
remove bay leaves and puree soup until completely
blended. Return it to pan and season with salt, if
needed. Add more chile if desired. Serve soup with a
sprinkling of chopped cilantro.

I’m more interested in becoming a pescatarian or flexitarian. I am thinking about cutting out most meat (but maybe still keep fish and seafood in my diet for occasional consumption, like once a week). I really like the taste of meat, but I don’t like what it does to my body (generally it’s greasy and it gives me stomach problems…yuck) and I really don’t like the way the animals are treated (although I do admit that it isn’t my main reason).

I could eat raw vegetables like my friends eat chocolate when they’re PMSing, but I am picky about the vegetables I eat. I like most peppers, cucumber, carrots, celery, spinach, alfalfa sprouts (especially in veggie wraps), and lettuce. I’m sure there are other items, but at the moment, I can’t think of the other things. I really like fruit, but it’s probably too acidic and sugary to eat more than the recommended amount.

I’m not sure if I want to cut out dairy. I like milk and cheese, but it won’t be difficult for me to switch to soy milk or almond milk since I like the taste, but I don’t really like the idea of cheese substitutes… I get the idea that the texture would be gross when it melts (I could be wrong, especially since I’ve never tried it). Plus, I have a family history of osteoporosis and I’m not convinced that I can get the right amount of calcium from dairy substitutes (maybe I can, but I’m a skeptic).

Anyway, are there any good cookbooks with vegetarian recipes? What websites have the best vegetarian recipes?

Thanks in advance

If you are having health problems due to meat and are considering going vegetarian you definitely should. The fake meat products that they have these days are amazing you can really have anything from a burger to fake chicken nuggets, fake bacon and sausage.. and I think it is all pretty delicious.

As far as recipes go I love to cook and the best websites that Ive found so far are: http://www.jamieoliver.com/recipes/vegetarian-recipes

http://allrecipes.com/Recipes/Everyday-Cooking/Vegetarian/main.aspx

http://www.veggieboards.com/

There are a ton of recipes on those sites that come without meat. But with all the fake meat products out there you can basically have anything that you had before just replace the meat with the fake version

As for the calcium soy milk doesnt have as much as regular milk but it does have some. Also almonds have calcium and so does broccoli and soy beans. Also you can always take a calcium vitamin

Good luck!

Anything similar to chili is good, send the recipes!

I am a chef and I have an awesome recipe.When I first had to make it I was not sure how people would react,but I will tell you even people who DO eat meat say they do not miss it in this chili.
Ingredients:
2 cups chopped onion
6 cloves garlic
1/4 cup oil
2 jalapeno ( 1 seeded and 1 with seeds)
3 TBS brown sugar
2 TBS worcestershire sauce(if this is not vegetarian enough you can mix a little ketchup and soy sauce.it has a taste similar to Worcestershire sauce)
3 1/2 TBS chili powder
1 TBS old bay seasoning
1 TBS cumin
1 TBS oregano
Few dashes of hot sauce
sprinkle of salt and pepper
2 green bell peppers
1 red bell pepper
1 yellow bell pepper
1 orange bell pepper(you can use all the same color if you wish)
2 zucchini
1-2 summer squash
4-5 cups whole peeled tomatoes
3 cans kidney beans
2 cans black beans
2 cans white beans(you can play around with less or more beans,it does not affect the end result)
saute(slowly cook)garlic and onion in oil for about 5 minutes.Add all the peppers,zucchini and squash to pan and cook for about 20 minutes or until tender(soft).When vegetables are soft add all the seasonings and cook for another 5 minutes.Now add your tomatoes and beans an let simmer(cook on low heat)for around 45 minutes.It is delicious I promise.I hope this has helped some. =0P

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Sabrina, a single mother and full-time student with two kids, still finds time to exercise and eat healthy foods, and shed 70 lbs.

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Feb 2009 Join Stacey Hawkins, the Time Savor Gourmet and hero to busy moms everywhere as she prepares easy vegetarian food with Kricket from the WPDH morning show. This series runs on both Cablevision and Time Warner Cable in the Hudson Valley of NY. All recipes are made from scratch and all made quickly, easily and healthily. Easy to follow, delicious, quick and easy!

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