Author: Sorting Last Post on Top ↓ Message:
AZLADY2's Photo AZLADY2 Posts: 1,747
6/19/07 10:51 P

My SparkPage
Send Private Message
Reply
emoticon

Please don't reply to this thread!

I have created a new forum for food related threads.

Thanks!
Flo


A birth certificate says you were born. A death certificate says you died. A memory album says you lived!
---------------------------------
Whole Foods for Health
The Procrastination Beaters
Tempe Sparkers


 current weight: 182.0 
 
235
221.75
208.5
195.25
182
MUZOMAMMA Posts: 684
4/8/07 7:42 A

My SparkPage
Send Private Message
Reply
i just got my book yesterday! i'm itching to get into it. i'm so thrilled that it has recipes in it.

--Sarah



 current weight: 141.0 
 
174
165.75
157.5
149.25
141
MUZOMAMMA Posts: 684
3/17/07 7:37 P

My SparkPage
Send Private Message
Reply
i need to get this book! this is very helpful, as i'm not eating meat but my family does. i'm sometimes at a loss as to how to put it all together.

Also, you actually argue with Coach Nicole about this? Interesting.

Edited by: MUZOMAMMA at: 3/17/2007 (19:38)
--Sarah



 current weight: 141.0 
 
174
165.75
157.5
149.25
141
AZLADY2's Photo AZLADY2 Posts: 1,747
3/16/07 2:54 A

My SparkPage
Send Private Message
Reply
I promised to upload the text of a cookbook I wrote for omnis who wanted to understand veg cooking enough to offer veg guests a meal. Here are the first two chapters: Basics, and Meal Planning.

These ideas work equally well for exploring whole foods on a budget, or cooking for a mixed family.
----------------------------
The Basics
The term “vegetarian” can mean different things to different people. As generally used:

- A vegetarian eats no foods that require the death of an animal. Meat, poultry, fish and shellfish are all avoided. Some eat dairy products, some eat eggs, most eat both.
- A strict vegetarian eats no foods of animal origin, including dairy products and eggs.
- A vegan extends the concept to all areas of life, avoiding such things as leather products, household chemicals made from insects and products tested on animals.

A person following a dairy-free diet avoids foods that include any milk products.

Modern convenience foods often include ingredients that you would not include yourself, and describe them using a variety of technical names. Some things to watch out for:
-- Lard (animal fat) is often found in tortillas, canned beans, and tamales.
-- Meat or fish is often found in bean and pea soups, baked beans, Worcestershire sauce and grain dishes such as fried rice.
-- Meat or fish broth or stock is often found in soups, sauces, packaged rice and noodle mixes, spaghetti sauce, the sauce on restaurant pastas and pizzas and the sauce on vegetable dishes in oriental restaurants. Substitute vegetable broth in cooking.
-- Dairy products show up in almost all margarine, most bread, any prepared product with a breading and most “veggie-burgers”.

For all of these items, read labels when shopping and ask when dining or ordering out.

By the way, don’t worry about combining foods or complementary proteins. Research has demonstrated that as long as a person is getting enough food — calories — it is almost impossible to be deficient in protein.


Meal Planning
The family meals served in many lands and cultures B.F.F. — Before Fast Food — either were vegetarian, or were easily adapted for vegetarians. Pasta and sauce, enchiladas and rice, beans or soup and cornbread, oriental stir-fries with rice — all of these were easily adapted to the taste and budget of the diners.

Here are some “patterns” and suggestions.

Grain plus a sauce:
· Pasta with marinara sauce, two or three vegetables, including, perhaps, a salad, and bread. Fruit for dessert. For meat eaters offer meatballs, seasoned cooked meat or sausages on the side.
· Rice with a vegetable stir-fry; grilled chicken breast for those who want it.
· Chili-Mac, made with veggie chili. Cooked chopped meat, grated cheese, onion, etc. available.

Combination dish:
· Homemade macaroni and cheese; steamed vegetables, salad, fruit.
· Lasagna, salad, bread sticks.
· Choice of meat or veggie enchiladas; rice and/or beans on the side, corn on the cob.
· Risotto, an Italian rice main dish, well seasoned and full of veggies, with salad and crusty bread.

Soup or Stew:
· One or two pots of soup, maybe one broth based and one creamy or bean based, plus salad and bread. (Two offer insurance — your guests will probably like at least one.)
· Chili; see above.

Do-It-Yourself:
· Potato Bar — baked potatoes, all the toppings, including chili, cottage cheese and/or shredded cheese.
· Burritos — same principle: offer tortillas, beans (mashed or whole), steamed veggies, cheese, seasoned meat, chopped onions, etc., with rice and maybe a salad or another vegetable.

Warm weather ideas:
· Hearty salads — potato, pasta, bean — with additional vegetables; something from the grill for those who want it.
· Sandwiches, pitas, roll-ups: put out the ingredients and turn ‘em loose. Fillings might include bean spread, cheese, lettuce, tomatoes, cucumber slices, pickles, etc. Chips and fruit salad on the side.
· Burgers, buns, toppings; baked beans, potato chips or salad, raw vegetable tray. Include both meat and non-meat burgers.


Edited by: AZLADY2 at: 3/16/2007 (02:59)
A birth certificate says you were born. A death certificate says you died. A memory album says you lived!
---------------------------------
Whole Foods for Health
The Procrastination Beaters
Tempe Sparkers


 current weight: 182.0 
 
235
221.75
208.5
195.25
182
AZLADY2's Photo AZLADY2 Posts: 1,747
3/15/07 5:03 P

My SparkPage
Send Private Message
Reply
Early this morning I mentioned The New Laurel's Kitchen here, and today, on another forum, someone requested a veg cookbook with nutrition data. Here's my reply:
------------------------------
The New Laurel's Kitchen is an extremely comprehensive book. It includes information on meal planning, what's in season when and how to select and cook vegetables. It includes ovo- and lacto- recipes, but includes suggestions for conversion to strict vegetarian. It includes 100 pages of information on veg*n nutrition, all fully documented. It includes the Food Guide, which is a very easy, very simple approach to planning meals -- veggie, vegan or omni -- that covers all your bases nutritionally without being complicated.

The authors promote whole foods cooking, which has been shown to be the most effective way to prevent, manage and even reverse the chronic diseases of overconsumption that are ravaging families in the developed nations. (Heart disease, diabetes, cancer, auto-immune disorders, etc.)

I cannot imagine keeping a veg*n kitchen without this book. It is out of print, but readily available used. (93 currently available at Amazon.com)

Flo

The New Laurel's Kitchen
Laurel Robertson, Carol Flinders and Brian Ruppenthal
Ten Speed Press, 1986
ISBN 0-89815-166-X


A birth certificate says you were born. A death certificate says you died. A memory album says you lived!
---------------------------------
Whole Foods for Health
The Procrastination Beaters
Tempe Sparkers


 current weight: 182.0 
 
235
221.75
208.5
195.25
182
AZLADY2's Photo AZLADY2 Posts: 1,747
3/15/07 3:18 A

My SparkPage
Send Private Message
Reply
You know...the ones that SP doesn't offer.

This issue has come up on another team's forum several times. To summarize:

... SP does not offer a vegan meal plan.
... SP does not offer a checkbox to avoid dairy, as it does for eggs.
... That's not going to change anytime soon.

That actually was one of the "thorns" that led me to form this team. Every time the subject comes up on the Veggie/Vegan team I feel like I'm arguing with Coach Nicole, which I don't want to do, but... planning a healthy vegan diet is just not that hard.

It's important to be informed, just as it is to be informed when planning an omni diet, or an ovo-/lacto- diet. Yes, the consequences of poor choices can be serious.

But...once you've done your homework, and identified sources that you can trust, it as easy as 4-3-2-1.

I feel my best when I combine the structure of the food guide included in The New Laurel's Kitchen with the food choices advocated by Dr. John McDougall. I have the academic background to evaluate the research, and believe that combination to be healthiest, as well.

More to come on this subject.

Flo


Edited by: AZLADY2 at: 3/16/2007 (02:49)
A birth certificate says you were born. A death certificate says you died. A memory album says you lived!
---------------------------------
Whole Foods for Health
The Procrastination Beaters
Tempe Sparkers


 current weight: 182.0 
 
235
221.75
208.5
195.25
182
Page: 1 of (1)  

Report Innappropriate Post

Other Whole Foods for Health General Team Discussion Forum Posts

Topics: Last Post:
Whole Foods Breakfast Challenge 2/24/2014 1:03:56 PM
SparkPeople Diet Soda Blog is misleading 8/19/2014 6:17:18 AM
Why Eat Whole Foods 11/9/2013 3:22:57 PM
In 1 sentence, why do YOU eat whole foods? 12/13/2014 8:58:15 PM
RED CABBAGE 2/22/2014 5:49:25 AM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x8256x5405184

Review our Community Guidelines




x Lose 10 Pounds by February 5! Get a FREE Personalized Plan