Miller Jan - 365 vegetarian meals: inspiring meals for every day of the year

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For more information about Wiley products, visit our web site at www.wiley.com. Library of Congress Cataloging-in-Publication Data Better homes & gardens 365 vegetarian meals. p. cm. -- (Better homes & gardens cooking ; 48) Better homes and gardens 365 vegetarian meals ISBN 978-0-470-88660-1 (pbk.); 978-0-470-94695-4 (ebk.); 978-0-470-94696-1 (ebk.); 978-0-470-94697-8 (ebk.) 1. 2. Cookbooks. I. I.

Better homes and gardens. TX837.B4856 2011 641.5636--dc22 2010042160 Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 Better Homes and Gardens 365 Vegetarian Meals Meredith Corporation Editor: Jan Miller, R.D. Contributing Editor: Sheena Chihak, R.D. Recipe Development and Testing: Better Homes and Gardens Test Kitchen John Wiley & Sons, Inc. Publisher: Natalie Chapman Executive Editor: Anne Ficklen Editor: Charleen Barila Production Editor: Abby Saul Production Director: Diana Cisek Interior Design: Jill Budden Layout: Indianapolis Composition Services Manufacturing Manager: Tom Hyland Our seal assures you that every recipe in 365 Vegetarian Meals has been tested in the Better Homes and Gardens Test Kitchen. This means that each recipe is practical and reliable, and meets our high standards of taste appeal.

We guarantee your satisfaction with this book for as long as you own it. Vegetarian Basics Go Veggie! There are many reasons to choose a vegetarian diet. And there are plenty of delicious and satisfying foods for vegetarians to eat. Veg Out for Your Health A meatless diet is generally lower in saturated fat and cholesterol. It also tends to be higher in fiber and some vitamins and minerals, such as vitamins A and C, potassium, and magnesium. Vegetarian diets are linked with lower rates of cancer and a reduced risk of heart disease, high blood pressure, osteoporosis, and type 2 diabetes.

Many vegetarians have lower cholesterol and a lower body mass index than nonvegetarians. Its Easier Than You Think Remember when the word vegetarian brought to mind tasteless tofu and salads for every meal? Those days are long gone. Today you can choose from a variety of delicious meatless convenience products or whip up a homemade dish using fresh, local, and organic ingredients. Here are some ideas for making flavorful vegetarian meals. Go Local. The movement to buy local is bigger than ever.

Foods that dont have to be shipped long distances are often fresher and taste better. As an added bonus, less shipping is good for the environment. Farm It. Food you grow yourself is as local as it gets. Meals made with garden-fresh ingredients are bursting with flavor and considerably less expensive. Plus you can grow them your waywithout herbicides or pesticides.

Follow the Season. Enjoy produce at its peak by buying in season. Sure, you can find pears year-round. But youll get the most flavorful ones in the fall. Go Whole. Flavors in food diminish the more the food is processed.

Choose whole, unprocessed foods without artificial flavors, colors, or preservatives for the best taste and nutrition. Join a CSA. When you join a CSA (community-supported agriculture group), you pay a farmer to raise your food. During the growing season, youll receive fresh produce every week. Its a great way to support a local farmer, and it can help you eat a greater variety of veggies, greens, and herbs. Veg-ify your life in 4 easy steps Not a vegetarian yet? These simple steps will ease you into the veggie way of living.

Start by listing some meatless foods you already enjoy, such as pasta with marinara sauce, cheese pizza, or veggie stir-fry. Next think of the meat-containing foods you currently eat and find ways to make them without meat. For instance, instead of beef tacos, prepare them with beans or soy crumbles. Now head to the grocery store and check out the vegetarian options available in every aisle. Also research what restaurants in your area offer vegetarian options. You will discover that you have lots of foods to choose from.

Now its time to eat! That doesnt mean you have to be a full vegetarian right away. Start by replacing one or two meals a week with a meatless option. Even a few meatless meals each week can contribute to a more healthful lifestyle. Nutrition: What to Watch For Despite all the benefits of a vegetarian diet, going veggie can leave you missing out on some important nutrients. As with any diet, you need to plan your meals and snacks so that they include a variety of nutritious foods that will meet your specific needs. Whats missing? The nutrients that are most likely to be lacking in vegetarian diets include vitamin B12, vitamin D, iron, calcium, zinc, and omega-3 fatty acids.

Because these nutrients are typically found in many animal products, it makes sense that these nutrients could be a concern, especially if youre vegan or dont eat a well-rounded vegetarian diet. The good news is that lots of products are fortified with vitamins and minerals. For instance, soymilk is often fortified with calcium and vitamin D. Hot and cold cereals are fortified with many vitamins and minerals, including B vitamins, iron, calcium, vitamin D, and zinc. And some breads, yogurts, and juices are fortified with omega-3 fatty acids. An R.D. can help determine what nutrients are lacking in your diet. can help determine what nutrients are lacking in your diet.

This is especially important if youre pregnant or breast-feeding. If the youngsters or teens in your home are following a vegetarian diet, an R.D. can help you make sure their diet has enough calories and nutrients for healthy growth. Concerns about protein Many vegetarians are worried about getting enough protein. If you eat dairy products, eggs, or soy, youre probably getting a good amount of protein from those foods alone. In fact, research shows that even vegans, who dont eat any animal products, are meeting or even exceeding their protein needs each day.