Institute - Great Veg: Inspired ideas for delicious veggie meals

Copyright The National Magazine Company Limited and Collins & Brown 2013 All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written consent of the copyright holder. The expression Good Housekeeping as used in the title of the book is the trademark of The National Magazine Company and The Hearst Corporation, registered in the United Kingdom and USA, and other principal countries of the world, and is the absolute property of The National Magazine Company and The Hearst Corporation. The use of this trademark other than with the express permission of The National Magazine Company or The Hearst Corporation is strictly prohibited. The Good Housekeeping website is www.goodhousekeeping.co.uk first eBook publication 2014
ISBN 978-1-90939-771-2 also available as paperback
ISBN 978-1-909397-04-0 This book can be ordered direct from the publisher at
www.anovabooks.com, or try your local bookshop. NOTES Both metric and imperial measures are given for the recipes.

Follow either set of measures, not a mixture of both, as they are not interchangeable. All spoon measures are level.
1 tsp = 5ml spoon; 1 tbsp = 15ml spoon. Ovens and grills must be preheated to the specified temperature. Medium eggs should be used except where otherwise specified. Free-range eggs are recommended. Note that some recipes contain raw or lightly cooked eggs.

The young, elderly, pregnant women and anyone with an immune-deficiency disease should avoid these because of the slight risk of salmonella. Starters
and Sides A Vegetarian and Vegan Diet Many people assume that a vegetarians diet is automatically healthier than that of a carnivore. This isnt always the case there are good and bad vegetarian diets. It is not enough simply to stop eating meat: the nutrients that would normally be obtained from meat must be replaced. As with any diet, variety is important. It is useful to have a basic understanding of nutrition and the importance of certain foods if only to convince meat-eaters that a vegetarian diet can be healthy. A vegetarian diet A vegetarian diet is one that excludes meat, poultry and fish.

Many vegetarians also avoid other animal products such as gelatine, animal fats such as lard and suet, and animal rennet in non-vegetarian cheeses. However, the majority of vegetarians do eat dairy produce, including milk, cheese and free-range eggs. Its quite common for vegetarians to rely too heavily on dairy products such as cheese and eggs, which can be high in saturated fats and calories. Such a limited diet is not only unhealthy but will also eventually become boring and tedious. As with any diet, variety is important. Provided that a vegetarian diet includes a good range of cereals and grains, pulses, nuts and seeds, fruit and vegetables, dairy and/or soya products, it is unlikely to be nutritionally deficient, but, again, variety is important to ensure a good intake of protein.

A vegan diet Vegans follow a more restrictive diet, which excludes, in addition to meat, poultry and fish, all dairy products, eggs, and even foods such as honey (because it is produced by bees). A vegan diet can be deficient in vitamin B12, which is only present in animal and dairy foods. To make up for this, fortified breakfast cereals, yeast extract and/or soya milk should be consumed. Soya products are a particularly valuable source of protein, energy, vitamin B12, vitamin D, calcium, minerals and beneficial omega-3 fatty acids. Protein Contrary to popular belief, there are lots of good vegetable sources of protein, such as beans, grains, nuts, soya products and Quorn, as well as eggs, cheese, milk and yogurt. Protein is made up of smaller units called amino acids.

These are needed for the manufacture and repair of body cells, so they are very important. The body can manufacture some amino acids itself, but others, known as the essential amino acids, must come from food. Animal protein contains almost all of these and is therefore known as a complete protein. With the exception of soya products, vegetable proteins are lacking or low in one or more amino acids. However, by eating certain foods together at the same meal, any deficiency is overcome. This isnt as complicated as it sounds and usually happens automatically when menu planning.

For example, pulses and nuts should be eaten with cereals or dairy products such as muesli with yogurt or milk, chilli beans with rice, nut roast made with breadcrumbs, peanut butter on toast, dhal with raita, or nut burgers with a bap. Beetroot Soup

Hands-on time: 15 minutes Cooking time: about 45 minutes 1 tbsp olive oil 1 onion, finely chopped 750g (1lb 11oz) raw beetroot, peeled and cut into 1cm (in) cubes 275g (10oz) potatoes, roughly chopped 2 litres (3 pints) hot vegetable stock juice of 1 lemon 8 tbsp soured cream 50g (2oz) mixed root vegetable crisps salt and freshly ground black pepper 2 tbsp chopped chives to garnish Serves 8 Heat the oil in a large pan, add the onion and cook for 5 minutes. Add the beetroot and potatoes and cook for a further 5 minutes. Add the hot stock and lemon juice, then bring to the boil. Season with salt and ground black pepper, then reduce the heat and simmer, half-covered, for 25 minutes. Leave the soup to cool a little, then whiz in batches in a blender or food processor until smooth.

Pour the soup into a clean pan and reheat gently do not boil. Ladle into warmed bowls. Add 1 tbsp soured cream to each bowl, sprinkle with black pepper, top with a few vegetable crisps and sprinkle the chopped chives on top to serve.

To make ahead and freeze, prepare the soup to the end of step 3, then cool, pack and freeze in a sealed container. It will keep for up to three months. To use, thaw the soup in the fridge overnight.

Reheat gently and simmer over a low heat for 5 minutes. Complete step 4 to serve. Courgette and Leek Soup

Hands-on time: 15 minutes Cooking time: about 40 minutes 1 tbsp olive oil 1 onion, finely chopped 2 leeks, trimmed and sliced 900g (2lb) courgettes, grated 1.3 litres (2 pints) hot vegetable stock 4 short rosemary sprigs 1 small baguette 125g (4oz) grated Gruyre () salt and freshly ground black pepper