This post is copied from the old (lone) forum. BTW, as I reviewed the post I was reminded: this was a book on generic cooking for vegetarians. It was not specifically whole foods, or McDougall. Obvious, once you read the post.
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 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
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.
· 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.
· 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: 12/13/2007 (13:07)
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Whole Foods for Health
The Procrastination Beaters
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