Hairy Bikers - The Hairy Dieters Go Veggie

Wed like to dedicate this book to Jinny Johnson, with love and thanks for all the behind-the-scenes support over the years. CONTENTS Hey folks would you believe that we, the Hairy Bikers, well-known lovers of Sunday roasts and meat feasts, are going veggie? Well, at least for some of the time. We know this latest book will come as a big surprise to you. Youre used to us as lads who love our meat, and for years weve been busy sharing our recipes for chicken pies, lamb curries and meaty casseroles. We still love all that its part of who we are but we also know that if you ignore the veggies youre missing out big time. As cooks, weve always appreciated our veg and theyre a hugely important part of our cooking.

And lately, without really thinking about it, weve been eating less meat. Were not giving it up altogether, but the more we learn about cooking great food, the more we enjoy making use of all the amazing produce thats on offer and creating dishes where vegetables, pulses and other plant foods are the stars of the show. This also fits well with our desire to keep eating healthily and maintain our weight loss. For this book, weve taken great delight in coming up with dishes that are just as tasty, hearty and satisfying as ever but without meat. Cut the calories but never the flavour is always our mantra. Last summer, after our holidays, we got together over a few beers to catch up and plan our next projects. Last summer, after our holidays, we got together over a few beers to catch up and plan our next projects.

Being us, the conversation revolved around food the ingredients wed used, the dishes wed discovered, what wed enjoyed cooking for family and friends and we found that wed been eating very little meat. It seemed to be a natural next step for both of us. We got really excited about digging deeper into the world of vegetarian cooking. This way of eating fits in so well with the healthy lifestyle weve both adopted in recent years so the plan was obvious we had to do a vegetarian Hairy Dieters book. Theres so much advice now on healthy eating some of it very confusing but generally the sensible thing is to eat a diet rich in vegetables, wholegrains and pulses. Theres no need for weird ingredients and mysterious potions, just good, tasty food.

A veggie diet is also low in saturated fat and high in fibre, which is exactly what the doctor ordered. And because vegetables are lower in calories than meat its easy to lose weight. You can even have bigger helpings as long as you dont OD on the cheese, of course. We did suspect that however much we love our veg we would miss meat the burgers, the pies, the hotpots. So we came up with our super-tempting We Miss Meat chapter, packed with veggie versions of some of our meaty favourites shepherds pie, meatballs, lasagne and loads more. Theres even toad in the hole, made with our vegetarian sausages, and its dead good we promise you.

Were not saying were giving up meat, chicken and fish completely we enjoy them too much for that. Were just reducing our intake for the good of our waistlines and our health. We might have a meat or fish meal a few times a week, instead of every day. Try eating like this for a while and youll see a difference in your shopping bills too. So whether youre a proper full-time vegetarian or just want to eat more healthily and shed a bit of timber, youll find plenty in this book for you. And you dont have to change to a totally veggie diet overnight.

Just start having some meat-free days and see how you go. Its good cooking, good fun and good for you and the planet. To help you get started, weve suggested a weeks worth of vegetarian menus at the back of this book. When we started working on these recipes, we had a good chat with Fiona, our trusty nutritionist. She helped us clear up some of our worries and answered the questions we all might be too shy to ask. Here goes: Si: Is a vegetarian diet a good way to eat? Fiona: Absolutely there are lots of studies showing that a vegetarian diet can be a very healthy way to eat.

In fact, nutritionists are urging us all to eat less meat and more plant-based foods. Dave: Obviously vegetarians eat veg but can you tell us more? Fiona: What they dont eat is any fish or meat this includes chicken! Theres nothing that makes vegetarians more furious than people who claim to be vegetarian but still eat chicken or fish. What vegetarians do eat is all types of fruit and veg, cereals and grains (rice, pasta, potatoes, quinoa, barley, polenta and so on), beans and pulses, nuts and seeds, foods made from soya beans (such as tofu and tempeh), quorn and TVP (textured veg protein). Most vegetarians also eat dairy foods such as yoghurt, milk, butter, cheese but see the note on cheese and eggs, although most prefer to have free-range eggs. You can make veggie versions of your favourite dishes, such as spaghetti Bolognese, chilli, lasagne, burgers, curries and so on, using foods such as beans, mushrooms and tofu as well as vegetables. There are endless possibilities.

Si: Whats the difference between vegetarian and vegan? Fiona: Vegans do not eat animal products in any form, so they avoid dairy foods, eggs and honey as well as meat and fish. They seek to avoid all forms of exploitation of and cruelty to animals for food, clothing and other purposes. They also avoid using products that have been tested on animals. Dave: Whats so healthy about a veggie diet? Fiona: A diet rich in vegetables is usually lower in saturated fat (the bad sort that clogs your arteries) and higher in fibre (better for your digestive system). Fruit, vegetables and other plant-based foods are rich in phytochemicals, and a growing body of studies shows that phytochemicals are the magic bullets that protect against many of the conditions associated with ageing. These include some types of cancer, heart disease, dementia, cataracts and age-related macular degeneration, which is the major cause of loss of vision in the western world.

Si: Will I lose weight on a vegetarian diet? Fiona: It depends on what and how much you eat. Foods such as cheese, nuts and avocados are high in fat, which also means they are high in calories, so its best to enjoy these foods in moderation. But in general, vegetables are lower in calories than meat, and vegetarian diets are more filling, which can be very helpful when you want to lose weight. The recipes in this book are all carefully calorie counted and low in fat and sugar, so youll find it easy to choose dishes that keep you satisfied while losing weight. Dave: Is it safe for children to go veggie? Fiona: Yes, it is. A vegetarian diet can provide all the nutrients a child needs to grow and be healthy.

A vegan diet can be more difficult, so if you do want to raise your children on a vegan diet its important to do plenty of research on how to make sure their meals are balanced and healthy. Theres lots of information available from the Vegetarian Society and the Vegan Society websites. Si: How do I make sure Im getting enough protein? Fiona: Many new vegetarians are concerned about this but its really not a problem for two reasons. First, we all tend to eat more protein than we need anyway; second, there are lots of vegetarian foods that are rich in protein, such as nuts, seeds, beans, lentils, eggs and dairy foods. It used to be said that vegetarian sources of protein were not complete (that is, didnt contain the full complement of essential amino acids) and vegetarians should eat complementary proteins two different sources of protein at the same meal to provide a complete protein.