The Vegetarian's Bible: 350 Quick, Practical, and Nutritious Recipes
352
The Vegetarian's Bible: 350 Quick, Practical, and Nutritious Recipes
352Paperback(Reprint)
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Overview
Sundqvist has updated her classic vegetarian cookbook to include recipes for a range of diets including: raw food, custom GI vegetarian, vegan, lacto or lacto-ovo vegetarian. Aside from her wide array of recipes, Sundqvist also includes recommendations for seasonal buffets, for those wishing to entertain with healthy and beautiful food. These recipes are perfect for any at-home chef with simple step-by-step instructions and 150 beautiful full-color photographs. With recipes ranging from appetizers, soups, and snacks, to pizzas, salads, and sandwiches, and even stir frys and desserts, this cookbook is perfect for someone looking to go veggie, or the vegetarian interested in exploring new, tasty meals.
Skyhorse Publishing, along with our Good Books and Arcade imprints, is proud to publish a broad range of cookbooks, including books on juicing, grilling, baking, frying, home brewing and winemaking, slow cookers, and cast iron cooking. We’ve been successful with books on gluten-free cooking, vegetarian and vegan cooking, paleo, raw foods, and more. Our list includes French cooking, Swedish cooking, Austrian and German cooking, Cajun cooking, as well as books on jerky, canning and preserving, peanut butter, meatballs, oil and vinegar, bone broth, and more. While not every title we publish becomes a New York Times bestseller or a national bestseller, we are committed to books on subjects that are sometimes overlooked and to authors whose work might not otherwise find a home.
Product Details
| ISBN-13: | 9781632203090 |
|---|---|
| Publisher: | Skyhorse |
| Publication date: | 08/04/2015 |
| Edition description: | Reprint |
| Pages: | 352 |
| Sales rank: | 1,107,340 |
| Product dimensions: | 8.50(w) x 10.80(h) x 1.00(d) |
About the Author
Read an Excerpt
CHAPTER 1
Vegetarian food is more popular than ever. More and more people are choosing to eat vegetarian food for the sake of the environment. In addition, one researcher after another has confirmed how important it is to eat vegetables that are filled with antioxidants and other nutritional agents that are good for us.
That vegetarian food is the purest food we can eat — since vegetables are found at the bottom of the food chain — is just a bonus. Above that, vegetarian food is fresh, beautiful, and, most of all, tasty.
THERE ARE MANY REASONS to choose a vegetarian diet. Today, more and more people want to eat vegetarian food because of environmental reasons. A lot of people choose a vegetarian diet for ethical reasons and others for health reasons. Vegetarians are reported to suffer less from heart and vascular diseases, diabetes, lung cancer, and colorectal cancer. Vegetarians — in particular, vegans — generally weigh less than people of a mixed diet and have lower blood pressure and cholesterol values.
Purer food. Since vegetables are at the bottom of the food chain, they collect less environmental toxins than animals that are higher up in the chain. In other words, a vegetarian diet contains fewer heavy metals and toxins like PCB and DDT.
Ethical reasons. Many people, especially young people, refuse to take part in other creatures' suffering or deaths for our sake. Most animals today live under terrible conditions in animal industries.
Economical reasons. If you mainly cook food from beans, grains, root vegetables, and seasonal vegetables and fruits, stay away from processed goods, and sprout and create your own source of protein, like tempeh (see p. 110), it will turn out a lot cheaper to eat vegetarian food.
VEGETARIAN DIETS
A "super diet" that is right for everyone does not exist. Each and every person has to feel and try out a diet that fits them the best. A person who does not eat meat and fish is generally called a vegetarian. But there are different types of vegetarian diets.
A vegan diet only includes nutrients from the plant kingdom like grains, beans, vegetables, and fruits. Many people become vegans because they choose to not participate in killing animals. They also avoid all products that in any way derive from exploited animals, like wool and honey as well as the leather found in shoes, boots, and jackets. All vegan recipes in this book are marked with Vegan.
Frugivore diet. Frugivores are vegans that let the plants live through their whole cycle. They only eat the plants' own harvest, like fruit, berries, grains, and nuts and also vegetable fruits, like tomatoes, bell peppers, peas, and cucumbers.
Raw food is becoming increasingly more popular. This diet is restricted to berries, fruit, vegetables, root vegetables, seeds, nuts, algae, green shoots, sprouts, and cold pressed oils as well as spices that are heated to a maximum of 107.6ºF (42ºC). Sweetening is only done with dried fruit and small amounts of agave syrup and honey.
This makes the food very nutritional and allows all of the enzymes to remain in the food. Raw food is easy to digest and does not burden your body as much as "regular food." Raw food enthusiasts also claim that the food contains more "life energy," and it makes them feel more alert and energized. All the raw food recipes in this book are labeled with Raw.
Lacto-vegetarian diet. Lacto comes from lac, which means "milk" in Latin. In addition to all vegetables, this diet also contains dairy products, like milk, butter, and cheese. All lacto-vegetarian recipes are labeled with Lacto.
Lacto-ovo vegetarian diet. Ovum means "egg" in Latin. The diet contains the same food as above, but also eggs. All lacto-ovo vegetarian recipes are labeled with Lacto-ovo.
Demi-vegetarians are a growing group of people that are not really "vegetarians." Their diet consists of the same food as above, but they also eat fish and seafood.
Macrobiotic diet. "Macrobiotic" means "big life" and has its origin in the Far East. It is based on the principle of yin and yang, which are the universe's opposite yet interdependent forces, and the key is to find balance between them through diet. Grains are considered to be the most balanced nutrients.
A macrobiotic diet is 50 percent cooked grains and whole wheat products, 25 to 30 percent vegetables and root vegetables, 10 to 15 percent legumes, and a small amount fruit, algae, and fish.
The Ayurvedic diet is about 3,000 years old and comes from the Indian Vedas. According to Ayurvedic thinking, we are born with a certain elementary constitution. The three basic types are vata, pitta, or kapha. You can also be a combination of two or all three basic types.
A vata and pitta have a high metabolism and need to eat a steady breakfast and more cooked food. Vata and pitta get easily excited and easily get an "upset stomach." It is particularly important for them to eat in a peaceful environment. A kapha has a slower metabolism and should eat a light breakfast and more raw food. A kapha also needs to drink more to speed up the circulation in their body.
CHAPTER 2Eco-friendly guide
Food does not need to be one of our biggest climate villains. Food represents over one-fourth of our climate impact. If we all threw away less food, bought less junk food and bottled water, and ate more seasonally, we could easily affect our food impact on the climate by half.
To eat seasonally is not a limitation but rather the opposite; it enriches the creativity and makes the food more exciting and varied. In this chapter, you will find a seasonal guide for vegetables as well as berries and other fruit. There are also several tips for indoor and outdoor cultivation.
EVERY PERSON IN SWEDEN CONTRIBUTES almost six tons of carbon dioxide every year. If the whole world's population lived the way we do here in the West, we would need three planets. Luckily, most of us have very good opportunities to make important contributions to decrease emissions without any greater sacrifice. Food alone stands for 25 to 30 percent of our climate impact, including transport to and from stores. It is a matter of having knowledge and making conscious decisions. As a bonus, we gain better health and economy.
According to the Swedish EPA, beef generates about 25 times more greenhouse gas per kilo of edible food compared to an equivalent amount of beans. A five to ten times larger area is used for cultivating meat production, compared to the equivalent amount of vegetable protein. On 2.5 acres you can produce 616 pounds of beef or 24,640 pounds of beans. The United States is the world's largest producer of soybeans, and a large amount of the soybean harvest is used as cattle food.
Junk food, mostly candy and chips, also affects carbon dioxide emissions. One bag of marshmallows affects the climate as much as one portion of pork. About 2.2 pounds of chips leads to 4.8 pounds of greenhouse gas emissions, which is 20 times what the production of 2.2 pounds of potatoes does.
FOOD AND ECOLOGY
When the sun's rays hit the earth, they are transformed into heat that radiates back into space. There are greenhouse gases in the atmosphere around the whole globe that will prevent some of the heat from leaving us. Without the greenhouse gases, the world would be ice cold. But if the amount of gases becomes too great due to human emissions, the earth will become too hot and cause the climate to change. Food production contributes to nearly a third of the global greenhouse gas emissions.
According to the United Nations' climate panel, the increased amount of carbon dioxide in the atmosphere over the past 20 years is caused 75 percent by the burning of fossil fuels (coal, oil, and natural gas), and 25 percent by using land, mostly clearing of forests.
The atmosphere's methane content is currently increasing. Some types of farming cause large emissions of methane, such as animal farms and rice paddies.
Today we speak of "climate dieting in an environmentally adapted way." More people think we should choose more green options, and if you choose animal products you should choose organic or pasture-raised meat. Organic and pasture-raised animals contribute to biodiversity by keeping the landscape open and supporting the flora, insects, and small animals.
We throw away an average of 25 percent of our food. That is almost one million tons of food in Sweden alone. Half of the food would have been edible if only treated the right way, according to Konsumentföreningen, Sweden's largest consumer association, in Stockholm. On average, Swedes buy 5.3 gallons of bottled water a year. Besides that, Swedes buy junk food like candy, soda, and snacks for about 35 to 40 percent of food costs.
Biodiversity
Today, the landscape in the West mostly consists of large monocultures. That often leads to illnesses in animals and pests on plants. As a result, biodiversity decreases, and both flora and small insects disappear. The most alarming effect is that bees are dying around the whole world, and our food chain is in danger. If there are not enough bees, pollination will not take place, and that makes it impossible for us to have large harvests of fruit, vegetables, grains, nuts, or seeds. Most scientists claim that it has to do with all the toxic pesticides that are used in conventional cultivation. Organic cultivation supports biodiversity.
In poor developing countries, there are usually several different species cultivated in the fields, just like people did in the old days. The diversity is a way of spreading risks and it contributes to important ecosystem services like insect pollination, natural pest control, cleaning water, and creating fertile soil.
Sesam is a nonprofit organization that wants to maintain the diversity that can be found in the plants of the garden or in fields. The members preserve old cultural plants by seed cultivating them and then spreading the seeds among the members. There are also smaller seed companies that sell the seeds of old cultural treasures.
Organic produce
More and more people are choosing to buy organic produce for both environmental and health reasons. Organic produce usually has a lot more flavor and stays fresh longer. "Organic" is a generic word for ways of cultivating in which gene manipulation, irradiation, pesticides, toxins, and fertilizers are not allowed. In organic produce, there cannot be any substances that may do harm to people or nature.
Organic produce is also proven to be more nutritional. The EU's extensive research project (Quality Low Input Food Project) shows that there are 40 percent more antioxidants in eight kinds of organically produced fruits, vegetables, and grains. Several studies show that children who eat a lot of organic food run a lower risk of developing different kinds of allergies. A British study of rats that only ate organic feed showed that they remained slimmer, slept better, and had a better immune system. The University Hospital in Lund, Sweden, has shown that people who do not eat organic food have higher levels of pesticides in their urine than people who eat a lot of organic produce.
Organic labeling
There are several different brands for organic produce. The EU symbol for organic food demands the product to have at least 95 percent ecological raw material. Demeter and KRAV (a Swedish issuer of organic standards) have stricter rules — among other things, they demand 100 percent organic raw material. KRAV also has a climate label. In addition, KRAV accepts only a few food additives.
KRAV-approved animal breeding demands that the animals have a good life, that the calves can suckle their mother for a longer time, and that the animals can eat outside as much as possible. That, in turn, keeps the landscape open; flora, insects, and small animals are supported and carbon storage in the ground is increased.
KRAV-approved farmers grow their own feed and do not use any imported feed. That makes the farm self-sufficient using manure, and no fertilizer needs to be bought. Conventionally bred animals in Sweden are given feed that contains soy that contributes to the devastation of rain forests and the spread of extremely toxic chemicals.
Environmental labeling
There are several different environmental brands for different types of products, including everything from food, clothing, household products, and IT-products to services like hotels and restaurants. There are both national and international brands. EU has its branding; Nordic countries have international brands as well as various chain stores with their own brands. They all have their own different norms. The brands with the strictest demands in Sweden are KRAV and Nature Conservationist's own brand, with the swallow.
Fair trade is an ethical and social branding with a focus on human rights. By buying fair trade products, you help give both producers and workers reasonable pay for their work, prevent child labor, and contribute to a better and more free existence for both children and adults in poor countries. The branding also encourages organic produce.
Eco-friendly pantry
The selection of vegetables and fruits in our grocery stores is enormous and almost the same all year round. It can even be difficult to see what is in season. That is when a seasonal guide comes in handy.
There are surprisingly many varied products in a climate-conscious pantry. To eat vegetables and fruits of the season has a lot of advantages. Usually they are more locally produced, which leads to shorter transport distances, and that is good for the environment.
Besides that, vegetables and fruit that are allowed to ripen by themselves are richer in aroma and flavor. Another benefit is that cooking will be much more varied and exciting. When you can eat lovely strawberries during the summer, you enjoy it so much more than if you have unlimited access to them all year round.
Best buy for imported goods:
Autumn: October to December is the season for outdoor-grown fruits and vegetables like clementines, lemons, pomegranate, persimmon, and kiwi, as well as cauliflower, broccoli, fennel, celery, sweet potatoes, and zucchini.
Winter: January to March is the season for fruit and vegetables like oranges, lemons, and pomegranate, as well as avocado, fennel, celery, sweet potatoes, and zucchini.
Spring: April to June is the season for fruits and vegetables like lemons and melons as well as avocado, eggplant, fennel, bell peppers, asparagus, cucumber, celery, sweet potatoes, tomatoes, and zucchini.
Summer: July to September is the season for fruits and vegetables like lemons, peaches, nectarines, grapes, and melons, as well as avocado, eggplant, artichoke, bell peppers, and sweet potatoes.
The worst buy you can make is everything that is transported by plane and products that are grown in oil-heated greenhouses. Avoid tomatoes, eggplant, and bell peppers from November until March. Use tomato concentrate, tomatoes in a can or paper box, or dried tomatoes during the winter season.
Rice is not a climate-smart option since it also creates methane gas during cultivation. Climate-smart alternatives are oats, spelt, barley, kamut, quinoa, and bulgur.
INDOOR GROWING
Sprouts have everything. They are nutritious, fresh, and tasty. No matter where you live, you can grow your own vegetables. They are cheap, too. About one tablespoon of alfalfa seeds will give you a big jar of sprouts. Sprouts are perfect during the winter and spring when we have a limited supply of other vegetables. In Asia, sprouts have been used for thousands of years. In Europe, they were introduced during the 1500 to 1600s.
All seeds have a concentrate of the nutrients that are needed for the future plant to grow. As long as the seed is not harmed and stored in a dry place, it can keep its ability to grow for a very long time.
Tips! Use sprouts in raw food, on your bread, in salads, in energy drinks, stews, and soups. If you have too many sprouts, you can mix them and use them when baking bread or in vegetarian sauces.
How to sprout:
1. Place a few tablespoons of seeds in a regular big glass jar. Attach a piece of mosquito netting with a rubber band over the jar. All seeds can be sprouted, such as alfalfa, lentils, mung beans, broccoli, radishes, red clover, and sunflower seeds, as well as all grains like quinoa, barley, wheat, spelt, rye, and oat.
2. Rinse the seeds a few times and then leave them to soak in water overnight.
3. Pour off the water they soaked in and water your plants with the nutritional water. Carefully rinse the seeds in running lukewarm water. Turn the jar upside down until it is drained from all water.
4. The sprout grows best in the dark. If the jars are standing on the kitchen sink, you can place a towel over them. Rinse the sprouts well, both morning and night, then let them drain. After three to five days, the sprouts will be done. Alfalfa needs the longest time. Delicate sprouts are usually the tastiest. That goes especially for mung beans. Peeled sunflower seeds will be done in one day.
(Continues…)
Excerpted from "The Vegetarian's Bible"
by .
Copyright © 2012 Inga-Britta Sundqvist.
Excerpted by permission of Skyhorse Publishing.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Foreword,
Vegetarian diet,
Eco-friendly guide,
Storing and preservation,
An aware consumer,
Our inner doctor,
Food as medicine,
Learning about nutrition and planning meals,
Fruit, berries, and flowers,
Vegetables, root vegetables, and mushrooms,
Seaweed and wild plants,
Nuts, seeds, and whole grain products,
Beans and lentils,
Milk, cheese, and eggs,
Herbs and spices,
Preparation and seasoning,
BUFFET SUGGESTIONS,
Summer buffet,
Autumn buffet,
Winter buffet,
Indian buffet,
Asian buffet,
RECIPES,
Salads,
Sauces, Dips, and Marinades,
Small Dishes, Snacks, and Sides,
Soups,
Pasta, Noodles, and Whole Grain Dishes,
Pizza, Pies, and Sandwiches,
Stews,
Oven Dishes,
Root Vegetables and Potato Dishes,
Stir-Fry, Grill, Fry, and Deep-Fry,
Desserts and Pastries,
Energy Bars, Snacks, and Candy,
Breakfast Dishes,
Bread,
Drinks,
DIRECTORY,
Vitamin Guide,
Mineral Guide,
Study Plan,
Alphabetical Index,
Index of Recipes by Chapter,
Recipes and Food by Alphabet,
Volume and Weight,