Vegetarian for Everyone

The percentage of people who enjoy a vegetarian diet has risen steadily over the years. Just about 10% of those of us in the U.S. are dedicated vegetarians, and there’s a growing number of people interested in eating more plant foods in their everyday diets. While eating meat is still a large part of the modern American lifestyle, the importance of consuming vegetarian foods, whether it be for health or environmental concerns, is now in the forefront of our minds. WHY VEGETARIAN? A vegetarian diet is nothing new. There are many cultures and religions around the world that have practiced vegetarianism for centuries, for both traditional and ethical reasons. Modern vegetarians also have ethical reasons to avoid eating animals and animal products, citing concerns over the welfare of the animals…

IRON Nuts, soy products, lentils, oats, dried fruits and dark leafy green vegetables should be eaten with vitamin C-rich foods to help the body absorb the iron. VITAMIN C Tomatoes, red bell peppers, citrus fruit, broccoli, berries. PROTEIN Whole grains, legumes, eggs, dairy products, nuts, seeds, soy products. CALCIUM Dairy products, nuts, seeds, beans, fortified rice milk, soy products, dark leafy green vegetables. VITAMIN B12 This vitamin is only found in meat, but some foods are fortified with vitamin B12. You can take supplements to ensure healthy blood cells. OMEGA-3 FATTY ACIDS Eggs, flaxseeds, chia seeds, pepitas, walnuts, seaweed. ZINC Whole grains, nuts, pepitas, wheat germ, soy products. IODINE Small amounts of iodized salt, sea vegetables, such as nori, wakame or kombu (edible kelp).…

YOU CAN MAKE NUT MILKS WITH MOST NUTS: HAZELNUTS, ALMONDS, CASHEWS & PECANS. IF YOU WANT TO SWEETEN THE MILK, ADD PURE MAPLE SYRUP, HONEY OR PUREED DATES. basic nut milk active time 10 minutes start to finish 10 minutes + standing makes 2 cups Place 1 cup skinless hazelnuts in a large bowl; cover with cold water. Stand, covered, for 4 hours or overnight. Drain; rinse under cold water. Drain. Process nuts with 2 cups water until smooth. Pour mixture through a strainer lined with a fine cloth into a large bowl. Keep any blended nuts left behind for another use. spiced nut milk active time 15 minutes start to finish 15 minutes + standing makes 2 cups Make the basic nut milk (at left) using 1 cup pecans.…

basic vegan yogurt active time 5 minutes start to finish 5 minutes + standing makes 2½ cups Place 1 cup cashews and 1 cup whole blanched almonds in a large bowl; cover with cold water. Stand, covered, for 4 hours or overnight. Drain; rinse under cold water. Drain. Process nuts with 1 cup water until it forms a yogurtlike consistency. passionfruit yogurt active time 5 minutes start to finish 5 minutes + standing makes 2½ cups Make basic yogurt (at left); stir in the pulp of 3 passionfruit. tip Store vegan yogurts in the fridge for up to 1 week. strawberry yogurt active time 10 minutes start to finish 10 minutes + standing makes 2½ cups Make basic yogurt (at left) using 1 cup cashews and 1 cup pecans. Blend…

FINDING A GOOD-QUALITY VEGAN MAYONNAISE CAN BE A CHALLENGE, SO IT’S A GOOD IDEA TO WHIP UP YOUR OWN. THIS RECIPE IS NOT ONLY DAIRY-FREE AND EGG-FREE, BUT SOY-FREE AS WELL. basic vegan mayo active time 10 minutes start to finish 10 minutes + standing makes 2 cups Soak 1 cup whole blanched almonds for 4 hours; drain. Rinse under cold water; drain. Blend almonds with ½ cup water until smooth. Add 1 tablespoon apple cider vinegar, 1 tablespoon lemon juice and 1 teaspoon Dijon mustard; blend until smooth and combined. Season to taste. With motor operating, add ½ cup olive oil in a slow, steady stream until smooth and combined. Store in an airtight container in the fridge for up to 1 month. harissa mayo active time 10 minutes…

basic vegetable broth active time 30 minutes start to finish 2 hours 30 minutes makes 10 cups Coarsely chop 1 medium leek, 1 large unpeeled brown onion, 2 large carrots, 1 large rutabaga, 2 celery stalks with leaves and 3 unpeeled garlic cloves. Place vegetables in a boiler with 1 teaspoon black peppercorns, 1 bouquet garni (see tip at right) 20 cups water; bring to a boil. Reduce heat; simmer, uncovered, for 2 hours. Strain broth through a sieve into a large heatproof bowl; discard the solids. Allow broth to cool. Cover; refrigerate until cold. italian-style broth active time 30 minutes start to finish 2 hours 30 minutes makes 10 cups Coarsely chop 2 large unpeeled brown onions, 2 large carrots, 2 celery stalks with leaves and 3 unpeeled cloves…