The Editors of Cooking Light - Kooking Light, Way to Cook Vegetarian: The Complete Visual Guide To Meatless Cooking

Cooking Light. Way to Cook Vegetarian 2010 by Time Home Entertainment Inc. 135 West 50th Street, New York, NY 10020 All rights reserved. No part of this book may be reproduced in any form or by any means without the prior written permission of the publisher, excepting brief quotations in connection with reviews written specifically for inclusion in magazines or newspapers, or limited excerpts strictly for personal use. eISBN: 978-0-84875-058-9 Library of Congress Control Number: 2009937199 Printed in the United States of America First printing 2010 Be sure to check with your health-care provider before making any changes in your diet. Oxmoor House VP, Publishing Director: Jim Childs Brand Manager: Michelle Turner Aycock Editorial Director: Susan Payne Dobbs Senior Editor: Heather Averett Managing Editor: Laurie S.

Herr Cooking Light Way to Cook Vegetarian Editor: Rachel Quinlivan, R.D. Project Editor: Vanessa Lynn Rusch Senior Designer: Emily Albright Parrish Test Kitchens Director: Elizabeth Tyler Austin Assistant Director, Test Kitchens: Julie Christopher Test Kitchens Professionals: Allison E. Cox, Julie Gunter, Kathleen Royal Phillips, Catherine Crowell Steele, Ashley T. Strickland Photography Director: Jim Bathie Senior Photo Stylist: Kay E. Clarke Associate Photo Stylist: Katherine Eckert Coyne Senior Production Manager: Greg A. Amason Contributors Compositor: Teresa Cole Copy Editor: Norma Butterworth-McKittrick Indexer: Mary Ann Laurens Interns: Ina Ables, Sarah Blanger, Torie Cox, Georgia Dodge, Perri K.

Hubbard, Maggie McDaris, Allison Sperando, Caitlin Watzke Cooking Light Editor: Scott Mowbray Creative Director: Carla Frank Deputy Editor: Phillip Rhodes Food Editor: Ann Taylor Pittman Special Publications Editor: Mary Simpson Creel, M.S., R.D. Nutrition Editor: Kathy Kitchens Downie, R. D. Associate Food Editors: Timothy Q. Cebula, Julianna Grimes Associate Editors: Cindy Hatcher, Brandy Rushing Test Kitchens Director: Vanessa T. Pruett Assistant Test Kitchens Director: Tiffany Vickers Davis Chief Food Stylist: Charlotte Fekete Senior Food Stylist: Kellie Gerber Kelley Recipe Testers and Developers: Robin Bashinsky, Deb Wise Art Director: Fernande Bondarenko Junior Deputy Art Director: Alexander Spacher Designer: Chase Turberville Photo Director: Kristen Schaefer Senior Photographer: Randy Mayor Senior Photo Stylist: Cindy Barr Photo Stylist: Leigh Ann Ross Copy Chief: Maria Parker Hopkins Assistant Copy Chief: Susan Roberts Research Editor: Michelle Gibson Daniels Editorial Production Director: Liz Rhoades Production Editor: Hazel R.

Eddins Art/Production Assistant: Josh Rutledge Administrative Coordinator: Carol D. Johnson Cookinglight.com Editor: Allison Long Lowery Production Assistant: Mallory Daugherty To order additional publications, call 1-800-765-6400 or 1-800-491-0551. For more books to enrich your life, visit oxmoorhouse.com To search, savor, and share thousands of recipes, visit myrecipes.com Welcome More and more Americans are falling in love with vegetarian cooking. Some are experimenting with the Meatless Monday ideaenjoying one or more vegetarian days per week as they explore healthier cooking. Others are simply choosing to incorporate more vegetarian meals into their diet when they return from farmers markets laden with produce so good it requires no bacon or beef to satisfy. Others have set off down a completely vegetarian path for health or ethical reasons.

This book will help any cook who is exploring the vegetarian option. Vegetarian eating has been around for ages, but lately in the West it has shed its reputation of being nutritionally complicated. No longer do we worry about getting enough proteintheres plenty in beans, nuts, eggs (if you eat them), grains, and soy, all eaten in balance. Smothering dishes with cheese and butter to compensate for lack of meat is also completely pass. Yet its hard to overstate the nutritional appeal of plants. No foods are really superfoods, but grains, fruits, and vegetables burst with a huge variety of vitamins, minerals, antioxidants, healthy fats, and fiber that come together to form the best possible diet.

Technique is important, of course, whether youre working with unfamiliar vegetables or grains (fava beans or quinoa), or with delicious soy foods such as tempeh or tofu. Todays vegetarian cooking celebrates the amazing, delicious natural bounty of the earth: the crunchy, intense joys of fruits and vegetables in peak conditions along with the chewy pleasures of whole grains mixed with herbs and spices. And it draws from so many of the great cuisines of the world: Indian, Chinese, Mexican, and Arabic, as well as the superb vegetable cookery of France, Italy, and America. Its with new satisfaction, then, that you can contemplate the old entreaty from your childhood dinner table: eat your vegetables! Scott Mowbray, Editor Way to Cook Vegetarian Learn How to Maintain a Balanced Vegetarian Diet Vegetarian This book is filled with vegetarian recipes and techniques to help you prepare and savor meat-free meals. Vegetarian diets can certainly meet all your nutritional needsthe key is to eat a variety of foods so all your nutrient bases are covered. Think About Protein You can easily meet your daily protein needs by eating an array of plant-based foods. Think About Protein You can easily meet your daily protein needs by eating an array of plant-based foods.

Fill out your meals with beans, lentils, nuts, rice, and soy products like tofu and tempeh. Dont rely on a hefty portion of cheese to fill the protein gap since cheeses often add saturated fat. Consider Calcium The mineral calcium plays a vital role in overall health, including achieving and maintaining healthy teeth and bones. Vegetarians can meet their calcium requirements by including calcium-rich dairy products (milk, cheese, and yogurt) in meals and snacks. (One 8-ounce glass of milk provides 256 milligrams of calcium, which is about one-fourth of the recommended daily intake of 1,000 milligrams per day for adults age 50 and under and 1,200 milligrams for age 51 and older recommended by the Institute of Medicine.)