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    Best Vegetarian Cookbook: Quick, healthy, and delicious vegetarian and vegan family recipes
    Best Vegetarian Cookbook: Quick, healthy, and delicious vegetarian and vegan family recipes
    Best Vegetarian Cookbook: Quick, healthy, and delicious vegetarian and vegan family recipes
    Ebook186 pages56 minutes

    Best Vegetarian Cookbook: Quick, healthy, and delicious vegetarian and vegan family recipes

    By Celeste Wilson

    3.5/5

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    About this ebook

    I first became a vegetarian when I was 16 years old. When I was a teenager the only vegetarian foods around were boring iceberg lettuce salads, Morning Star Basic, and tasteless veggie burgers. Vegetarian pre-made meals have come a long way since then and there are a variety of meat substitutes to choose from that make meatless meals easier to prepare and enjoy. Over the years I have come up with all sorts of concoctions for making vegetarian meals from a mixture of cultures. Best Vegetarian has a variety of meals to choose from. Weather your taste buds prefer sweet or spicy or hearty or light, there is something for everyone. Even those die-hard carnivores will be impressed with these meatless meals. You don’t have to be a vegetarian to enjoy the recipes in Best Vegetarian; you just have to have an open mind, a flexible palette, and a healthy appetite. 107 Recipes & 66 color photographs.

    There are many health benefits from a vegetarian life style. Vegetarian diets are naturally low in saturated fat and sodium due to the absence of red and other meats. Diets high in vegetables, fruits, grains, legumes, and nuts, with little or no meat, have been associated with lower cholesterol, lower blood pressure, lower risk of heart disease, fewer stokes, lower risk of diabetes, and lower risk of cancer. A vegetarian diet can also benefit menopausal women. Foods such as soy, apples, beets, cherries, dates, garlic, olives, plums, raspberries, squash and yams are a natural source of phytoestrogens which mimic the behavior of estrogen and help to balance out estrogen levels.

    LanguageEnglish
    PublisherCeleste Wilson
    Release dateJul 13, 2011
    ISBN9781466075269
    Best Vegetarian Cookbook: Quick, healthy, and delicious vegetarian and vegan family recipes

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    Reviews for Best Vegetarian Cookbook

    3.5/5

    5 ratings2 reviews

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    • 5/5
      Tiene imágenes ilustrativa de los platillo y estuve leyendo y la variedad es buena
    • 1/5
      not a true vegetarian book. lot of recipes still call for flour, pasta ,rice , potatoes, breads and other high caloric ingredients

    Book preview

    Best Vegetarian Cookbook - Celeste Wilson

    Introduction

    I first became a vegetarian when I was 16 years old. My best friend, Alyson, told me that when she was 10 years old she was eating a hamburger at a local fast-food restaurant (I won’t mention which red headed icon the restaurant employed) when an older guy walked up to her and made a graphic sound imitating a cow being slaughtered. The encounter made such a profound impact on her that she dropped the burger on the table and never ate meat again.

    Although I can’t say the same about myself, I can say that I have traveled the vegetarian route a good part of my life. When I was a teenager the only vegetarian foods around were boring iceberg lettuce salads, Morning Star Basic, and tasteless veggie burgers. Eventually, Morning Star came out with its Chik Patties, which, with enough marinara sauce and mozzarella cheese, didn’t taste so bad. But Vegetarian pre-made meals have come a long way since those pre-historic times. There are also a variety of meat substitutes to choose from that make meatless meals easier to prepare and enjoy.

    In the years that have followed I have come up with all sorts of concoctions for meals from a mixture of cultures. Best Vegetarian Cookbook has a variety of meals to choose from. Weather your taste buds prefer sweet or spicy or hearty or light, there is something for everyone. Even those die-hard carnivores will be impressed with these meatless meals.

    My friend Sindi came over when I was making my spicy black bean burgers. She is not a vegetarian and is hesitant about trying new things. She hesitantly took a bite of my sandwich and loved it. She loved it so much, in fact, she ate half my sandwich and took home 4 more to share with her kids and husband. Her family had reservations, but they tried it and loved it. Her hunter husband even called and asked for the recipe.

    You don’t have to be a vegetarian to enjoy the recipes in Best Vegetarian Cookbook; you just have to have an open mind, a flexible palette, and a healthy appetite.

    Health Benefits

    There are many health benefits from a vegetarian life style. Vegetarian diets are naturally low in saturated fat and sodium due to the absence of red and other meats. Diets high in vegetables, fruits, grains, legumes, and nuts, with little or no meat, have been associated with lower cholesterol, lower blood pressure, lower risk of heart disease, fewer strokes, lower risk of diabetes, and lower risk of cancer. In Fact, according to the ADA, vegetarians are at lower risk for developing heart disease, colorectal cancer, ovarian cancer, breast cancer, diabetes, obesity, and hypertension (high blood pressure).

    Many studies claim that vegetarian diets on average have lower cholesterol levels than non-vegetarians. And Vegans have an even lower cholesterol level than vegetarians because most vegetarians still consume animal products like dairy and eggs.

    A vegetarian diet is usually high in fiber and potassium which are known for lowering blood pressure. Celery, garlic, onion, tomato, broccoli, carrot, saffron and herbs such as fennel, oregano, black pepper, basil and tarragon are all known for controlling hypertension and helps reduce the risk of heart disease and strokes. Walnuts, oatmeal and oat bran can help maintain or lower cholesterol levels.

    A vegetarian diet based on low fat, plant based foods, along with regular exercise, can reduce the risk of type 2 diabetes and can even make your body more responsive to insulin. Typically a vegetarian diet has fewer calories than a non-vegetarian diet which helps in reaching a healthy body weight and improves blood sugar levels.

    People eating high amounts of fruits and vegetables have about one-half the risk of developing cancer. There are quite a few fruits and vegetables that are known for reducing cancer risk. Some of those foods include broccoli, cauliflower, cabbage, Brussels sprouts, carrots, celery, cilantro, dill, parsley, soybeans, brown rice, oats, whole wheat, flaxseed, oranges & other citrus fruit, cucumber, grapes, berries, cantaloupe, tomatoes, onions, chives, sage rosemary, thyme, oregano, ginger, basil, and turmeric.

    A vegetarian diet can also benefit menopausal women. Soy is a natural source of phytoestrogens. Phytoestrogens are plant based chemical compounds that mimic the behavior of estrogen. Consuming these phytoestrogen containing foods can help menopausal women balance out their estrogen levels. Although soy has the largest amounts of phytoestrogens there are other foods that contain phytoestrogens as well, such as apples, beets, cherries, dates, garlic, olives, plums, raspberries, squash and yams.

    Egg Substitutes

    There are recipes in this book that call for eggs. If you are a vegan or choose not to eat eggs, there are a variety of egg alternatives to choose from. The type of egg-substitute used differs on the type of food being made.

    Ener-G Egg Replacer: 1-1/2 Tbsp egg replacer + 2 tbsp water, mixed well = 1 egg. Ener-G egg replacer is extremely versatile and is recommended for cookies and other crispy desserts.

    Flax Seeds and Water: 1 tbsp flax seed + 3-4 tbsp water blended well = 1 egg. Due to its nutty flavor, flax seed tastes best in foods such as whole grain pancakes, bran muffins and oatmeal cookies.

    Mashed ripe banana: 1/2

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