Vegetarian Cooking

1. Vegetarian Cooking Chapter 24

2. After studying this unit You will be able to: Understand the range of vegetarian diets and motivations supporting vegetarianism Use a variety of protein products as alternatives to meat, poultry, fish or dairy Create interesting, varied and balanced vegetarian dishes, meals and menus

3. Variations on Vegetarianism Vegan A person who will not eat any meat Raw foodist Typically a vegan who eats only raw or slightly warmed plant foods Fruitarian A person who eats only fruit, nuts, seeds and other plant products Ovo-vegetarian A vegetarian who eats eggs but no dairy products

4. Variations on Vegetarianism (cont.) Ovo-lacto-vegetarian A person who eats plant products as well as eggs and dairy products Lacto-vegetarian A vegetarian who eats dairy products but not eggs Demi-vegetarian A vegetarian or ovo-lacto-vegetarian who eats fish Macrobioticist A person who follows a diet devised in the 1920s of brown rice, miso soup and sea vegetables

5. Motivations for Vegetarianism Religion Hinduism Buddhism Jainism Judaism and Christianity Ethics and animal rights Environmental concerns

6. The Vegetarian Diet Many believe it reduces the incidence of disease Must be carefully planned to ensure that adequate proteins, minerals and calories are consumed Variety is the key to a balanced diet

7. Soybean-Based Products Soy �milk� Liquid that is created by soaking and cooking dried soybeans Tofu or bean curd Soy milk that has been coagulated or cultured, then formed into a cake Silken tofu Silky smooth texture and appearance suitable for creamy substances Cotton tofu Solid blocks in three styles: soft, firm and extra firm

8. Soybean-Based Products (cont.) Miso Made by salting and fermenting soybeans and rice or barley Tempeh Whole bean cake made from fermented whole soybeans and grain Textured soy protein Also known as TSP or textured soy flour; defatted soy protein that is dried and compressed into granules, chunks or shapes

9. Other Popular Ingredients in Vegetarian Cooking Seitan �Wheat meat,� formed from wheat gluten Grain beverages Can be used instead of stock in vegetarian cooking Analogous foods Products made to mimic the appearance and texture of popular animal-based products

10. Considerations for Vegetarian Menus Use or adapt items from the regular menu Many existing items may already be on the menu Add grains and beans for texture and satiation Consider these for the center of the plate options Utilize meaty vegetables and soy products Many vegetables have flavor and body that mimic meats Compose dishes with an eye to balancing color We eat with our eyes as well as our taste buds

11. More Considerations Balance textures on the same plate Look for complementary and contrasting textures Layer flavors for complexity of taste Combine cooking methods and ingredients Create a vegetarian pantry Stock ingredients to enhance plant-based foods Seek inspiration from ethnic cuisine Many ethnic cuisines offer exciting vegetarian options