*********************************************** ***************** NOTICE ****************** *********************************************** Recipes and most other text, Copyright 1996 Rosamond Richmond PLEASE NOTE: KAREN MINTZIAS IS NOT AFFILIATED IN ANY WAY WITH ROSAMOND RICHARDSON, VEGGIE HEAVEN OR WEBSERVE LIMITED. Karen Mintzias merely retrieved the recipes and other information contained in this file from the Veggie Heaven web site and reprinted them in this file, and she is very grateful to Rosamond Richardson, Veggie Heaven and Webserve Limited for making the material available and for allowing it to be used for non-commercial purposes. ------------------------------------------------------------------------- http://www.webserve.co.uk/Veggie/ Veggie Heaven is THE place where you can find over 160 of the tastiest vegetarian recipes, amazing facts and figures - and lots more. Created by Rosamond Richardson, one of the UK's most innovative vegetarian cookery writers. The items available on the Veggie Heaven Web Site are protected by copyright. However, provided that you include on each copy that you make a prominent statement of copyright ownership, in the form of the copyright notice included with the item itself, you may make whole or partial copies of such items for non-commercial purposes only. Subject as above, all rights in these items are reserved and you must obtain the relevant copyright owner's permission before doing anything that would otherwise infringe copyright. Webserve Limited PO Box 56 Saffron Walden Essex CB11 4HT UK Tel: +44-1799-520077 Fax: +44-1799-520082 Email: info@webserve.co.uk ------------------------------------------------------------------------ Did You Know? Questions and Answers Nutritional Guide Rosamond Richardson The Great Green Cookbook DID YOU KNOW? ------------------------------------------------------------------------ MEAT PRODUCTION The world's factory farming system produces 6 BILLION warm-blooded animals each year, to be killed and eaten. Millions of tons of pesticides and fertilizers grow mountains of grain to fatten them for slaughter. There are over one billion cows on the planet. One quarter of the earth's landmass is used as pasture for livestock. In both Australia and South America the population of cattle hugely outnumbers the human population. USA is the major beef-producing nation, 22% of the global output. The former USSR produces 18%. Power politics have often been fought around issues of beef and cattle farming. ------------------------------------------------------------------------ HEALTH Every 2.3 seconds a child on earth dies of malnutrition. That is 38,000 every day and 20 million a year. Every 25 seconds in the USA somebody has a heart attack, and every 45 seconds somebody dies from one. You reduce your risk of heart attack by 90% if you stop eating meat, dairy products and eggs. If you reduce your intake by 50% you reduce your risk by 45% Meat eaters have a proven risk of colon cancer. Breast cancer, ovarian cancer and prostate cancer are shown to be significantly higher among people who eat animal fats. The health status of pure vegetarians from many population of the world, according to the Food and Nutrition Board of the National Academy of Sciences, is "Excellent". ------------------------------------------------------------------------ MEAT CONSUMPTION If Americans reduced their intake of meat by 10%, 100 million people could be adequately nourished by the land, water and energy released from growing livestock feed. 'BEEF IS KING'. Higher income groups, those from the top 20%, derive more of their fat, proteins and calories from animal sources than do lower income groups. Beef eating is a form of privilege, a visible sign of wealth and status: it is a form of elitism. A privileged few consume grain-fed beef, while millions go without the minimum daily requirements. Every DAY 100,000 cows are slaughtered in USA. Every week 91% of USA households buy beef. Over 6.7 billion hamburgers are sold to Americans each year. Children between the ages of 7 and 13 consume on average 6.2 hamburgers per week. The average American consumes 65 lbs beef per year. In his or her lifetime they will eat the flesh of SEVEN 1100-lb steers. ------------------------------------------------------------------------ LAND USE 30% of the landmass of USA is used as grazing land to feed cattle for slaughter. 80% of the grain grown in the USA is consumed by livestock. 90% of soy grown in the USA is consumed by livestock. 64% of arable land produces crops to fatten livestock. Only 2% produces fruits and vegetables. 260 million acres of forest in the US alone have been cleared to create rangeland to feed livestock, to provide for a meat-centred diet. ------------------------------------------------------------------------ POLLUTION/ECOLOGY Currently 1000 species are becoming extinct every year due to the destruction of tropical rainforests and related habitats. The water pollution from US agriculture, from pesticides and manure, is greater than all municipal land industrial sources combined. Cows emit methane, a potent global warming gas, which blocks heat escaping from the earth's atmosphere. "MEAT IS MACHO". Or is it? Dioxin and other pesticide residues in today's beef are claimed to be minimal: the reality is that dioxin is one of the most potent poisons known, and a powerful suppressor of sperm production. Less than 1 out of every 250,000 animals slaughtered is tested for toxic chemical residues. ------------------------------------------------------------------------ QUESTIONS AND ANSWERS ------------------------------------------------------------------------ BEING A VEGETARIAN HEALTH DIET SHOPPING COOKING YOUR STORE CUPBOARD ------------------------------------------------------------------------ BEING A VEGETARIAN ------------------------------------------------------------------------ Q: What is a 'vegetarian'? a 'vegan'? A: A vegetarian doesn't eat meat, fish or poultry, nor any slaughterhouse products such as gelatine or rennet. A vegetarian diet is based on grains, pulses, nuts, seeds, vegetables and fruit. Eggs and dairy products are generally included in a vegetarian diet: people who don't eat them are known as vegans. ------------------------------------------------------------------------ Q: What are the reasons for not eating meat? A: A person's reasons for not eating meat are individual, but the majority of vegetarians say that they love animals and abhor the killing of them for food. They are upset by factory farming methods and the appalling way that animals are treated during their short lives. Many are outraged at inhumane methods of slaughter, and at the cruel conditions of transport to the slaughterhouse. Many people are aware that farmed animals are given large doses of hormones and antibiotics, which pass into their flesh, and that the potent pesticides used to grow their feed is also traceable in meat or dairy products. Increasing numbers of people are becoming aware that a vegetarian diet is more healthy than a meat-based one. It matches the low-fat, high-fibre intake recommended by nutritionists, and medical evidence shows that vegetarians have a far lower incidence of obesity, diet-related diabetes, high blood pressure, diverticulitis, certain cancers and serious heart conditions than their meat-eating counterparts. A vegetarian diet is cheaper. Concern for the environment is a major issue for many vegetarians, who are aware of the devastating effect that raising cattle in vast numbers has on the global ecology. As millions of people die from starvation a small section of the privileged overeat on a diet of animal products, wasting the world's resources. Growing high-protein crops like soya on the same amount of land used to graze cattle would provide up to at least twenty times the amount of food provided by meat. This feeds people more directly, therefore more economically, than converting grain into flesh for slaughter. ------------------------------------------------------------------------ Q: What do I say to my friends? A: Tell them how you feel! Quietly explain your reasons for not eating meat and if they are good friends they will respect your point of view. Don't expect them to agree with you - everybody has their own way and part of the non-violent ethos of a vegetarian way of life is to honour the other. You will be heard more clearly by gently stating some facts about factory-farmed animals, for example, than by preaching or becoming defensive. And if your best friends doubt you, invite them over. Give them the most delicious meal they have ever eaten. The seduction of the stomach is powerful persuasion....... ------------------------------------------------------------------------ Q: "But I've never tried....x... before." A: Don't be afraid to try out new foods - you may or may not like them at first, but as you re-educate your body and your palate into a vegetarian diet you may find exciting new flavours and textures opening up in your diet. Be adventurous! ------------------------------------------------------------------------ Q: Why should I eat organic produce? A: Non-organic fruits and vegetables are grown on land which has artificial fertilizers applied to it, and they are sprayed regularly with pesticides. Residues from both of these are found in the produce. Some fruits and vegetables are waxed or polished to make them look more attractive to the customer, or to give them longer shelf life. Organic fruit and vegetables are grown with only natural fertilisers and kept disease free without the use of chemical sprays. They are therefore 'clean', and free of toxic chemicals. ------------------------------------------------------------------------ Q: What would happen to the animals if nobody ate them? A: It is unlikely that the world would go vegetarian overnight. But if there was a significant trend away from eating meat, smaller numbers of cattle, sheep and pigs could be farmed compassionately, even organically, free-range, for those who still wanted to rear them for slaughter. With the increase in space, parks could be introduced where hardy breeds could live in quasi-natural conditions like the historic white cattle of Chillingham. The countryside could come back into its own instead of being intensively farmed at the cost of so much natural beauty. ------------------------------------------------------------------------ Q: How many people are 'vegetarian'? A: Approaching 5% of the population of the UK are vegetarian, half again as many female to male. Vegetarian students number 10% and the figure is rising all the time. About 10% of children under ten years old insist on a meat-free diet. ------------------------------------------------------------------------ Q: Are all desserts 'vegetarian'? A: No. Any dessert with gelatin in it is not vegetarian, nor is it if it concludes whey. Processed desserts may contain Vitamin D3 or some emulsifiers. ------------------------------------------------------------------------ Q: If I eat fish am I still a "vegetarian"? A: No. ------------------------------------------------------------------------ Q: What about eating out, in restaurants? with friends? A: Eating vegetarian in restaurants is only a problem if you go to a steak house. The huge growth in the vegetarian movement has awakened restaurateurs to the demand for imaginative meatless food, and many of them are very good at it. Most menus have at least a few options, and many classic dishes are meatless anyway - from fresh asparagus in season, pasta pesto, risotto ai funghi, pizza marguerite, wonderful salads, bean tacos, to poached egg on toast with baked beans at the corner cafe..... the list is endless. When eating out with friends at home, always let them know in advance that you don't eat meat, to spare them the embarrassment at not having something prepared for you. Have a few ideas ready for them - very simple ones, because people are sometimes thrown by the thought of having to prepare a special dish. Their mind goes blank and it all seems very difficult. But if you tell them that you love mushrooms, or pizzas, or Chinese dishes, or vegetable curry for example, it may make life easier for them. Or point them in the direction of ready-made chill-counter meals! ------------------------------------------------------------------------ Q: Isn't meatless food boring? A: No way. Try out the recipes in Veggie Heaven! ------------------------------------------------------------------------ QUESTIONS AND ANSWERS ------------------------------------------------------------------------ HEALTH ------------------------------------------------------------------------ Q: Is a meatless diet a healthy diet? A: Yes. So long as it is well balanced (this is true for any diet) and so long as you make sure that you get the correct requirements of protein, vitamins and minerals. Which you will, with no problem - a vegetarian diet is a very varied and nutritious one. And don't forget, you are only giving up meat which is high in animal fat and laced with hormones, antibiotics and pesticides - so you are off to a good start. Recent medical research has shown that vegetarians live healthier lives than meat-eaters, and have less chance of getting certain cancers or of suffering heart conditions. Obesity and high blood pressure are far less common, so are various forms of diabetes, and anecdotally vegetarians say that they FEEL very healthy and full of energy, and that they feel the effects of ageing less. ------------------------------------------------------------------------ Q: Will I get enough protein? A: It would be very difficult to design a vegetarian diet short on protein. Most plant foods contain it. Excess protein in the body can cause diseases such as osteoparosis and poor kidney function, and even certain cancers. It is claimed that a vegetarian diet has the advantage over a meat-based one, in that its protein content is adequate but not excessive. An average vegetarian diet will meet daily protein requirements. The soya bean is a high quality protein and all soya products such as soya milk and tofu are extremely good sources. Chick peas and lentils have a high protein content, so do baked beans and muesli, nuts and seeds. Eggs are reasonably high in protein, so are peanuts, bread and hard cheese. You will get smaller amounts of protein from brown rice, porridge, potatoes, broccoli and spinach. See Good Sources of Protein ------------------------------------------------------------------------ Q: How about iron? A: It is important to maintain correct levels of iron in the body, as deficiency causes anaemia. Iron is an essential component of haemoglobin, the red pigment in blood which transports oxygen through the body, Iron is also important for the immune system and proper brain function. Iron deficiency is the most prevalent nutritional problem worldwide, although it has been shown that vegetarians are no more likely to suffer from it than non-vegetarians. Good sources of iron for vegetarians include wholegrain cereals and flours, leafy green vegetables, pulses and some dried fruits, particularly apricots. Spinach is a also good source, while eggs, brown rice, avocado, broccoli and peanut butter provide medium doses. See Iron ------------------------------------------------------------------------ Q: What about calcium? A: Calcium is a vital component of healthy bones and teeth and is the most abundant mineral in the human body. Lack of it can cause osteoparosis, a brittle bone syndrome most common among menopausal women. Research has shown that vegetarian women are less at risk of osteoparosis than omnivorous women. Calcium is found in dairy produce, leafy green vegetables, bread, hard water, nuts and seeds (sesame seeds in particular), dried fruits and cheese. Meat, as it happens, is a very poor source of calcium. Vitamin D helps the absorption of calcium from the gut. See Calcium ------------------------------------------------------------------------ Q: How about zinc? A: Zinc is present in every part of the body and is vital for the healthy working of many of its functions, including a major role in enzyme reactions, the immune system and resistance to infection. It plays a crucial role in growth and cell division, in insulin activity and liver function. Men need more zinc than women because semen contains 100 times more zinc than is found in the blood, and so the more sexually active he is the more zinc he will require. Good sources of zinc are diary products, especially cheese, green vegetables, chickpeas, beans and lentils, yeast, nuts and seeds, and wholegrain cereals. Pumpkin seeds provide one of the most concentrated sources, along with tahini paste (made with sesame seeds). See Zinc ------------------------------------------------------------------------ Q: What about vitamins? A: The body cannot synthesise enough of its own vitamins and is dependent on food intake for maintaining healthy levels. Only small quantities are required and a well-balanced vegetarian diet will contain good supplies of all the vitamins needed. Vitamin B12 is the only one that might cause difficulty, and only if you are a vegan. There is none present in plant foods except in wild comfrey. Only tiny amounts are needed and vegetarians will obtain it from dairy produce and eggs. Vegans however should make sure they add it to their diet either in capsule form, or by eating foods fortified with it: B12 is added to yeast extracts, soya milks, some vegeburgers and breakfast cereals. See Vitamins ------------------------------------------------------------------------ Q: What are the established links between a meatless diet and good health? A: Recent research has shown that vegetarians suffer less heart disease, obesity, high blood pressure, diabetes, diverticular disease, bowel disorders, gall and kidney stones, osteoparosis and certain cancers. These include colon, breast, prostate, pancreas, and lung cancers. Vegetarian diets are also used in the treatment of rheumatoid arthritis and nephrosis. It is also claimed that a vegetarian diet reduces the risk of gout, hiatus hernia, constipation, haemorrhoids and varicose veins. ------------------------------------------------------------------------ Q: Is it safe to bring up children on a meatless diet? A: Yes. If you make sure that they are getting the right levels of protein for their age, enough minerals and vitamins, and a wide variety of foods. See the Nutritional Guide ------------------------------------------------------------------------ ------------------------------------------------------------------------ DIET ------------------------------------------------------------------------ Q: What IS a healthy diet? A: Although there is no such thing as THE perfect diet, it is generally accepted that a healthy diet is one that is relatively low in saturated fats, high in fibre and carbohydrates, low in refined sugar, and rich in vitamins and minerals. A well-balanced vegetarian diet, which includes a good amount of raw foods and salads, is a healthy diet. See the Nutritional Guide ------------------------------------------------------------------------ Q: On average, what should my diet contain every day? A: If you follow the guidelines in the Nutritional Guide you should obtain all the nutrients necessary for a good and balanced diet. The golden rules are: Moderation in all things Variety is the spice of life Enough is as good as a feast You can have too much of a good thing One man's meat is another man's poison There's no accounting for taste Old habits die hard And - most important - a little of what you fancy does you good. ------------------------------------------------------------------------ Q: I want to slim. Is it possible to diet and lose weight in a healthy way on a meatless diet? A: Certainly - and very enjoyably, because you can eat large amounts of fruit and vegetables as part of a planned strategy to lose weight, without getting hungry. As with all diets, take good advice before you embark on one, and make sure that you are taking in the right balance of nutrients. ------------------------------------------------------------------------ Q: What is the nutritional value of cheese? A: Cheese is a good source of protein, calcium, zinc and vitamin B12. But it has no carbohydrate or fibre and is a very poor source of iron. New vegetarians should be wary of too high a consumption of cheese as it is a major source of saturated fat and can lead to high cholesterol levels. ------------------------------------------------------------------------ Q: What is the nutritional value of pulses? A: All the pulses are high in protein, the soya bean being the best source of quality protein. Pulses also contain carbohydrate, some vitamins and minerals. ------------------------------------------------------------------------ SHOPPING ------------------------------------------------------------------------ Q: Where do I buy meatless products? A: More and more prepared vegetarian meals are to be found on the chill-counters in the shops, and you can buy 'vegemince' and 'vegesteak chunks' from a variety of supermarkets and health food stores. Most of the foods that vegetarians eat are the same as for everybody else - its just that the shopping basket doesn't include stuff from the meat counter. So everything you need is available in supermarkets and grocers. Grains, pulses, nuts and seeds, vegetables and fruits come in a wide and interesting variety from all over the world and there is an abundance of choice. As you become more aware of the methods used to grow foodstuffs you may choose to select only organically-grown products, in which case you have to search a little harder - but quite a selection is now to be found in major supermarket chains. Health food stores offer a wonderful selection of dried goods for the larder shelf as well as fresh produce for the fridge, and are often more conscious of the organic factor than the supermarket chains. Don't be afraid to ask about products you have never seen or tasted before - the assistants will be more than willing to answer your questions. ------------------------------------------------------------------------ Q: What's the difference between free-range eggs, barn eggs and factory farmed eggs? A: Free-range hens live their lives as near to the natural state as farming can allow. They have a large coop to run around in, good-size hen houses, and a balanced diet. They are not overcrowded and are healthy. Barn-egg chickens are kept indoors in so-called barns without much daylight, and are kept in more crowded conditions than free-range. Factory farm hens are treated with great cruelty. They are cooped up in tiny spaces together, away from the earth and sunlight, they are de-beaked to stop them from attacking each other and tearing each other's feathers out, and they often suffer from deformities of the feet became they cannot move far and are standing on wire netting. They have miserable lives. To prevent disease spreading in these overcrowded conditions they are given large doses of antibiotics in their feed, and are force-fed to make them as fat as possible in the shortest possible time. It is not surprising that their eggs do not taste as good as those from a free-range hen. ------------------------------------------------------------------------ Q: What is a 'vegetarian' cheese? A: Cheese made with rennets of non-animal origin. Plants such as fig leaves, thistle, melon and safflower have provided the country housewife with plant rennets in the past, but today most vegetarian cheeses are made using rennet produced by a fungus, Mucor miehei, or from a bacteria Bacillus subtilis. Advances in genetic engineering have led to the synthesising of a product called chymosin, which is identical to animal rennet and may soon replace it. Vegetarian cheeses are usually marked as such. Cottage cheese and mozzarella are always vegetarian, most cream cheeses and soft cheeses (but not all), and Cheddars, Cheshires, Double Gloucester, Stiltons, bries, dolcelattes, blue cheeses, feta, ricotta and other brand cheeses can all be found in the vegetarian version in the major supermarkets. Parmesan is almost always made with animal rennet, although a vegetarian version is emerging. ------------------------------------------------------------------------ Q: What exactly is rennet? A: Rennet is a substance containing the enzyme chymosin and it is usually obtained from the stomach of newly born calves. It is extracted by washing and drying the stomach lining, then cutting it into small pieces and treating it. Rennet coagulates milk, separating it into curds and whey and is essential in the manufacture of most cheeses. ------------------------------------------------------------------------ Q: What is whey? A: Whey is the liquid remaining after the separation of curds in the milk, by rennet, during the cheese-making process. The milk fats form the curds which are then treated to make cheese, and whey finds its way into margarines and many other products. ------------------------------------------------------------------------ Q: What is soya? A: The soya bean is the seed of the soya bean plant. It has been used as a staple in the Chinese diet for more than 4000 years. ------------------------------------------------------------------------ Q: What are these soya products? A: Tofu is soya bean curd made from coagulated soya milk. Tempeh is a fermented soya bean paste made by mixing cooked soya beans with a fungus which holds it together. Miso is a fermented condiment made from soya bean, grain (rice or barley), salt and water. Soya sauce (shoyu) is made by fermenting soya beans with cracked roasted wheat, salt and water. Tamari is similar to shoyu but slightly stronger and made without wheat. Soya milk is made by soaking soya beans in water and then straining to remove the fibre. Soya oil and margarine are widely available. They are high in polyunsaturated fats and low in saturated fats. TVP is de-fatted soya flour, processed and dried to provide a substance with a spongey texture which can be flavoured to resemble meat. A good source of fibre and high quality protein, TVP is also fortified with vitamin B12. Wheat protein, which has a greater similarity to meat and is used in many meat substitutes, is derived from wheat gluten and then processed to resemble meat. ------------------------------------------------------------------------ Q: What should I look for on the label for hidden animal products? A: Whey (see above). Gelatin, which comes from the bone tissue of cattle or pigs. Added vitamin D may be animal-derived. D3 is derived from lanolin, from sheeps' wool, not necessarily live sheep. All emulsifiers in the E470-E479 range (except 479a) can be derived from animal or vegetables fats and are unspecified. ------------------------------------------------------------------------ COOKING ------------------------------------------------------------------------ Q: Are meatless meals time-consuming to prepare? A: This is one of the biggest myths around. The only time-consuming element is in the re-learning process as you use new recipes. Generally speaking preparation times for vegetarian food are the same as for meat dishes, the cooking times often shorter. Many of the recipes in Veggie Heaven are geared to speed, they are simple and easy to prepare. The more elaborate food obviously takes longer, as it does with meat-based food: there is a time and a place to make it for special occasions. But for everyday cooking you can be out of the kitchen within half an hour, or less. ------------------------------------------------------------------------ Q: How will I fit in with family meals? A: This is a tough one. Tough on the cook, that is, if s/he has to prepare two separate meals every time the family sits down to eat. The best answer is to learn how to cook your favourite main dishes and offer to help! And to introduce the cook to meatless products such as vegemince and vegesteak chunks (see if they can spot the difference in the finished dish...) But for many family meals a vegetarian won't be a problem - so many pasta and rice dishes, for example, are meatless in any case, and not that many families nowadays eat meat every day. As a last resort help yourself to the vegetables and make some beans on toast....But gradually you will find that the rest of the family will come over to the vegetarian choice anyway because they will be surprised to find how delicious it is. ------------------------------------------------------------------------ Q: I am single and live alone. How can I best cater on a meatless diet? A: There are plenty of recipes in Veggie Heaven which cater for one or two. Many of the dishes freeze very well, too, so you can cook up a batch and freeze some in individual size containers. Then you will find you get the variety that you need, which is often a problem when you are living alone. Eat lots of salads and raw foods, too, since the preparation of cooked food is not so interesting when you are on your own. ------------------------------------------------------------------------ YOUR STORE CUPBOARD ------------------------------------------------------------------------ Q: What should I keep in the store-cupboard? A: Lots of fresh fruits and vegetables in season, organic if possible. BASIC PROCESSED FOODS Canned tomatoes and sweetcorn Baked beans and other beans (e.g. haricot, butter beans, red kidney, borlotti, butter beans, flageolet etc.) Wholemeal and plain pasta. Wholemeal bread. Soya milk, tofu, tempeh, vegemince and vegesteak chunks. Vegetable stock cubes, marmite, curry powder, tomato purée, soya sauce, tamari, black bean and garlic sauce, yellow bean sauce etc., from the Oriental shelves. Taco sauces and relishes from the Mexican department. DAIRY Free-range eggs, vegetarian cheese, yogurt. SPREADS AND OILS Polyunsaturated margarine (read the label for hidden animal products), tahini, vegetable pâtés, yeast extract. Olive oil, vegetables oils (e.g. sunflower, grapeseed, soya, ground nut), dark sesame oil, walnut oil. Honey, jams (low sugar), maple syrup. BASIC PLANT FOODS Nuts and seeds: almonds, brazils, cashew, dried coconut, hazelnuts, peanuts, pecans, pine kernels, pistachios, walnuts. Pumpkin, sesame, and sunflower seeds. DRIED PULSES Beans: black, black-eye, borlotti, lentils (red, green and brown), butter, cannellini, flageolet, lima, mung, red kidney, soya. Yellow split peas, chick peas. CEREALS Barley, buckwheat, maze, millet, oats, rice, wheat, wild rice. HERBS AND SPICES The complete range. ------------------------------------------------------------------------ NUTRITIONAL GUIDE ------------------------------------------------------------------------ A good diet is a balanced diet: no foods are 'good' or 'bad' - it is the overall mixture that counts, as far as good health is concerned. The important thing is to eat a wide variety of foods to give you the nutrients that the body needs to maintain growth, to repair itself, to provide energy, and to supply enough vitamins and minerals. At least one balanced meal should be eaten every day, containing appropriate amounts of carbohydrate, protein, fat, dietary fibre, water, vitamins and minerals. Dietary needs vary according to age, activity, and condition, and there are numerous books which give detailed information on this complex subject. But here are a few guidelines to ensure that you are getting a good nutritional balance in your daily diet. ------------------------------------------------------------------------ GOOD SOURCES OF PROTEIN GOOD SOURCES OF FATS GOOD SOURCES OF CARBOHYDRATES VITAMINS MINERALS GOOD SOURCES OF DIETARY FIBRE ENERGY AND WATER ------------------------------------------------------------------------ A good diet is a balanced diet: no foods are 'good' or 'bad' - it is the overall mixture that counts, as far as good health is concerned. The important thing is to eat a wide variety of foods to give you the nutrients that the body needs to maintain growth, to repair itself, to provide energy, and to supply enough vitamins and minerals. At least one balanced meal should be eaten every day, containing appropriate amounts of carbohydrate, protein, fat, dietary fibre, water, vitamins and minerals. Dietary needs vary according to age, activity, and condition, and there are numerous books which give detailed information on this complex subject. But here are a few guidelines to ensure that you are getting a good nutritional balance in your daily diet. ------------------------------------------------------------------------ GOOD SOURCES OF PROTEIN ------------------------------------------------------------------------ Protein is essential to the body for growth and repair, and as protection against infection, but excess amounts cannot be stored. However, many western diets contain far too much protein and this has been shown to cause diseases, including cancer. Yet many people still worry about not getting enough protein if they don't eat meat, but it has been shown that it is very difficult to find a meatless diet that is short of it. Beans and many other vegetables contain high amounts, so do nuts and seeds, eggs, and dairy products such as milk and cheese. Found in: Pulses Peanuts Pasta Cheese Flour Bread Frozen Peas Chick Peas Eggs Potatoes Seeds Rice Tofu Cereals Nuts Cauliflower Broccoli Garlic Spinach Sweetcorn Oats TVP Soya Milk Milk Yogurt ------------------------------------------------------------------------ GOOD SOURCES OF FATS ------------------------------------------------------------------------ Fats provide energy in more concentrated form than carbohydrates and convert very easily into body fat. The average western diet contains too much fat, but the right amount is necessary to keep body tissue in good repair. People on a meatless diet have lower blood pressure and are at lower risk of heart disease than those who eat meat regularly. Found in: Cream Cheese Yogurt Eggs Nuts Seeds Avocados Olives Milk Margarine Vegetable Oils Peanuts Oats Plant Foods ------------------------------------------------------------------------ GOOD SOURCES OF CARBOHYDRATES ------------------------------------------------------------------------ Carbohydrates are the most important source of energy in the diet, and most of them are provided by plant foods. The indigestible part of carbohydrates is known as dietary fibre, which can prevent many digestive problems and protects against certain diseases, such as colon cancer and diveriticular disease. Found in: Sugar Pulses Potatoes Peas Peaches Bread Pasta Root Vegetables Rice Nuts Chick Peas Lentils Sweetcorn Dried Apricots Bananas Pears Garlic Buckwheat ------------------------------------------------------------------------ VITAMINS ------------------------------------------------------------------------ The body cannot synthesise vitamins in sufficient quantities - in some cases at all - so daily, albeit small, amounts are required in a balanced diet. ------------------------------------------------------------------------ VITAMIN A Is required for healthy skin, bone growth, resistance to infection and night vision. Found in: Carrots Margarine Eggs Milk Cheese Yogurt Cream Basil Coriander Parsley Dried Apricots Sweet Potatoes Broccoli Carrots Leeks Lettuce Chillies Red Peppers Spinach Tomatoes Watercress Pistachio Nuts Sunflower Seeds Leafy Green Vegetables Peaches ------------------------------------------------------------------------ VITAMIN B GROUP B1 breaks down carbohydrates for energy. GROUP B2 helps convert proteins, fats and carbohydrates for the growth and repair of tissues and healthy skin. GROUP B3 for energy, healthy skin and the nervous system. GROUP B12 for red blood cell formation, growth, and a healthy nervous system. Found in: Eggs Cheese Pulses Spinach Cauliflower Dried Apricots Wholemeal Bread Cabbage Carrots Potatoes Brown Rice Nuts Seeds Peas Milk Yeast Green Vegetables Avocado B12 FOUND ONLY IN DAIRY PRODUCTS AND EGG YOLK. VEGANS NEED TO TAKE A SUPPLEMENT. ------------------------------------------------------------------------ VITAMIN C Found in: For healthy skin, teeth, bones and connective tissue. Aids the absorption of iron. Watercress Potatoes Broad Beans Mangetout Broccoli Cabbage Cauliflower Red Peppers Chillies Citrus Fruits Coriander Fresh Green Vegetables Frozen Peas All Fresh Fruit Salad Vegetables Leafy Green Vegetables Potatoes ------------------------------------------------------------------------ VITAMIN D For absorption of calcium and phosphate For healthy bones and teeth Found in: Margarine Eggs Cereals Cream Yogurt Cheese Milk SUNLIGHT ACTIVATES METABOLISM OF VITAMIN D IN THE BODY ------------------------------------------------------------------------ VITAMIN E Protects Vitamins A and C and other important substances in the body Found in: Vegetable Oil Nuts and Nut Oils Seeds Parmesan Cheddar Parsley Avocados Olives Chick Peas Carrots Parsnips Red Peppers Spinach Tomatoes Watercress Sweetcorn Cream Wholegrain Cereals Soya Lettuce ------------------------------------------------------------------------ VITAMIN K For effective blood clotting Found in: Fresh Vegetables Cereals Most Foods Bacterial Synthesis within the Body (deficiency is rare) ------------------------------------------------------------------------ MINERALS ------------------------------------------------------------------------ Minerals perform a variety of important functions in the human body. The right balance of intake is important for long-term good health. Excess of any can be as dangerous as can too little. ------------------------------------------------------------------------ CALCIUM For building and maintaining strong bones and teeth For muscle contraction and blood clotting Found in: Milk Cheese Bread Carrots Nuts Seeds Pulses Yogurt Tofu Sesame Seeds Dried Apricots and Other Fruits Lemons Oranges Olives Beetroot Broccoli Celeriac Parsnips Garlic Onions Leafy Green Vegetables VITAMIN D HELPS THE ABSORPTION OF CALCIUM ------------------------------------------------------------------------ IRON Essential component of haemoglobin which transports oxygen though the body. Tea can inhibit the absorption of iron. Found in: Baked Beans Wholewheat Bread Lentils and Pulses Leafy Green Vegetables Eggs Pumpkin Seeds Basil Cumin Seeds Parsley Sesame Seeds Nuts Dried Fruits especially Apricots Spinach Watercress Cocoa GOOD INTAKE OF VITAMIN C ENHANCES ABSORPTION OF IRON ------------------------------------------------------------------------ MAGNESIUM For strong bones For enzymes in energy production Found in: Cream Yogurt Cheese Eggs Bread Cereals Nuts Seeds Pulses Dried Fruit Root Vegetables Ginger Garlic ------------------------------------------------------------------------ POTASSIUM Important in maintaining the body's balance controlling the composition of blood and other body fluids Found in: Cheese Yogurt Citrus Fruit Potatoes Beans Lentils Green Vegetables Beetroot Chillies Garlic Nuts Seeds ------------------------------------------------------------------------ ZINC Plays a wide-ranging role in enzyme systems. Essential for the metabolism of DNA, and growth. Found in: Buckwheat Aduki Beans Lentils Garlic Egg Yolk Sesame Seeds and Tahini Paste Some Cheeses including Cheddar Green Vegetables Pumpkin Seeds Wholegrain Cereals Yeast Nuts Wholemeal Bread ------------------------------------------------------------------------ ------------------------------------------------------------------------ Back to Nutritional Guide Menu ------------------------------------------------------------------------ © Webserve Limited 1996 NUTRITIONAL GUIDE ------------------------------------------------------------------------ GOOD SOURCES OF DIETARY FIBRE ------------------------------------------------------------------------ Found in: Pulses Beans Cabbage Carrots Most Vegetables Apples Raisins Most Fruit Peanuts Wholewheat Bread Flour Oats Brown Rice Pasta Wholemeal Bread Potatoes Cereals ------------------------------------------------------------------------ ENERGY AND WATER ------------------------------------------------------------------------ Food is the fuel that gives the human body energy, and enables it to work. The right amounts are essential for normal functioning. Certain foods provide more energy than others, some provide it quickly and others are released slowly into the system. Energy is used to perform muscular work and to maintain body temperature. Water comprises two-thirds of our body weight and the human cannot survive for more than a few days without water. Many foods contain high levels, but it is also important to drink sufficient water on a daily basis. ------------------------------------------------------------------------ Over the past 15 years Rosamond has written numerous books on cookery, many of them with a country theme - including the award-winning 'Alfresco', which won the Entertaining section of the James Beard Award in 1993. The companion volume 'Country Harvest' is a big seller in Europe. Her 'Hedgerow Cookery' book was an advocate of 'food for free', her 'Seasonal Pleasures' a lyrical account of her own style of country cooking. She has written many best-selling vegetarian cookery books including one for children. She was food consultant to Linda McCartney on 'Linda's Kitchen', published in Autumn 1995. Her latest cookery book to be published in October 1996 is 'The Great Green Cookbook'. Rosamond is also the author of a variety of non-fiction books, including 'Talking about Bereavement'; 'Roses: a celebration'; 'Swanbrooke Down: a century of change in an English village'; and 'The Long Shadow: Inside Stalin's Family'. ------------------------------------------------------------------------ ------------------------------------------------------------------------ Rosamond Richardson's Publications The Great Green Cookbook "The Great Green Cookbook" by Rosamond Richardson was published by Kyle Cathie Limited on 10 October 1996. This major new publication with over 200 irrestistible vegetarian recipes from around the world has been featured in BBC Vegetarian Good Food magazine and Linda McCartney has described it as "The ideal book, inspiring and practical." CONTENTS LIST Snacks, dips and breads Starters Soups Eggs and cheese Tortillas, pancakes and fritters Vegetable dishes Side dishes The versatile potato Purely pasta Pulses, rice and polenta Savoury pies and pastries Sparkling salads Different dressings Entertaining Delectable desserts Basic recipes The Great Green Cookbook draws its inspiration from a rich variety of vegetables, herbs and spices that provide us with seasonal fare at home and which also arrive from all over the world, fresh to our kitchens. Rosamond Richardson has based many of the recipes on her adaptation of international food traditions: Mexican; Indonesian; Chinese; Indian; French; Italian; Californian; Greek and Spanish all feature with their distinctive flavours. This is an essentially practical book. Rosamond's recipes are simple and uncluttered, easy to make and often very quick. Economy is the essence of many of them. Clear explanations of techniques and ingredients, basic information and commonsense advice combine with useful shopping hints, nutrition facts and menu planners. Whether cooking for everyday, or for a special occasion, you will find memorable, uncomplicated food that entices you back into the kitchen for more. Price: 18.99 [UK Pounds] ISBN 1-85626-228-6 ------------------------------------------------------------------------ Kyle Cathie Limited Random House 20 Vauxhall Bridge Road LONDON SW1V 2SA Tel: 0171-973-9710 Fax: 0171-821-9258 ------------------------------------------------------------------------ Copyright Rosamond Richardson 1996 ------------------------------------------------------------------------