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In this thread I am going to reprise the Tips from the Goin' Veg Club thread where newbies can easily find them. I don't have as much time to write tips as I used to, but I will try to get new ones up on some sort of regular basis. Once I get all the old tips reposted (which I am doing now), I would also encourage other experienced veg*ns to submit their own tips on any subject that seems relevant and helpful. Heck, I could benefit from some tips myself-- I recently bought my first jar of miso and am not sure what to do with it!
Today's Tip: Helpful Links
compiled by Goatee
Try these links for some lists of suggested staples:
http://www.veggieboa...http://www.veggieboards.com/boards/showthread.php?t=45326
http://www.veggieboa...http://www.veggieboards.com/boards/showthread.php?t=31023
Also, try these links for some quick & easy meal ideas:
http://home.swbell.n...http://home.swbell.net/jonceram/cheap.html
http://www.simple-ve...http://www.simple-vegetarian-recipes.com/
http://www.veggieboa...http://www.veggieboards.com/boards/showthread.php?t=45565
http://www.veggieboa...http://www.veggieboards.com/boards/showthread.php?t=22115
If your kids are going veggie, this thread could be invaluable, since it's a running log of what the parents here feed their veggie kids:
http://www.veggieboa...http://www.veggieboards.com/boards/showthread.php?t=16935
This post also contains a bunch of links to vegetarian resources that may be very handy for all new vegetarians. Thanks to lilgirl252729 for posting it:
http://www.veggieboa...http://www.veggieboards.com/boards/showpost.php?p=979528&postcount=6
Other links:
Vegan Food Guide Pyramid
I Can't Believe It's Vegan!
http://vegweb.com/
http://www.vegcooking.com
http://www.vrg.org/index.htm
http://www.veganmania.com/
http://www.veganpeace.com/index.htm
http://www.nutritiondata.com/
http://www.fitday.com/
The Tip of the Day Thread
MultiQuote
#2
- Senior Member
- Group: Members
- Posts: 5,696
- Joined: 19-September 05
Posted 26 February 2006 - 01:26 PM
Today's Tip: Tofu
There are two kinds of tofu, silken (aka Japanese) and regular (aka Chinese). Both types are available in soft, firm, and extra-firm. Silken tofu usually comes in a cardboard aseptic carton and can be stored at room temperature for many months. One of the most well-known American brands is Mori-Nu. Regular tofu generally comes packed in water in a plastic tub like this (you can also buy it fresh at Asian markets, where you just scoop your block out of a massive tub of water and put it in your own container). It must be kept refrigerated and generally keeps for several weeks, but not as long as silken tofu.
When preparing regular tofu, you'll want to drain the liquid and usually you'll press it to get the extra water out. This gives it a denser, firmer texture which most people seem to prefer. Some people just squeeze it with their hands, or you can put it on some towels between two plates, weigh it down with something, and leave it for a while, changing out the towels as needed. You can also do this with silken, but silken tofu contains much more water, so it's less likely to make a significant difference.
You can also freeze regular tofu, which gives it a firmer, chewier, more "meaty" texture and makes it much more porous, so it soaks up sauces and marinades like a sponge. (This is not recommended for silken tofu, although some people here say they freeze silken tofu with no problem.) You can drain and press it first, then wrap the block and freeze it, or you can simply stick the whole unopened package in the freezer. Overnight is fine, or you can store it in the freezer until you're ready to use it, then thaw. Freezing will slightly change the color from white to beige- don't be alarmed. (I personally prefer to press it once, put the pressed block in a baggie, store it in the freezer, then thaw and press again when I'm ready to use it.)
Some Simple Tofu Recipes
Glazed Tofu (courtesy of Vegetarian Times)
2 tbsp soy sauce
3 tbsp maple syrup
3 tbsp mirin, sake, or sherry
1 block firm or extra-firm regular (Chinese) tofu, drained and pressed for at least 15 minutes (but not frozen)
1-2 tbsp frying oil
Mix the soy sauce, maple syrup, and mirin/sake/sherry in a small bowl and set aside.
Cut tofu into 3/4-inch cubes. Heat oil in a non-stick skillet over medium-high heat. Add tofu and fry until golden, turning every 3 minutes, about 12-15 minutes total. You may want to use a splatter guard. Add the glaze mixture and cook another 3-4 minutes, turning frequently, until the glaze is thickened and the tofu is well-coated.
Orange Lacquered Tofu (adapted from Vegetarian Times)
1 package extra-firm regular (Chinese) tofu
3 Tbsp low-sodium soy sauce
3 Tbsp orange juice
2 tsp maple syrup or honey
2 tsp dark sesame oil
Split the tofu through its thickness into two layers, then drain and press each layer for 15-30 minutes, changing the towels if needed. Then slice the layers crosswise into 1/2-inch strips.
Combine soy sauce, orange juice, syrup, and sesame oil in a small bowl and set aside. Season to taste with black or cayenne pepper.
Spray a non-stick skillet with cooking spray and fry the tofu over medium-high heat until crisp and golden, about 7 minutes on the first side, and 5 minutes on the second side.
Reduce heat to medium and add the glaze, shaking to coat the tofu. Cook 2-3 more minutes until glaze is thickened and tofu is well-coated.
Either of these recipes are great served with noodles and peanut sauce, stir-fried veggies and rice, or really anything sort of Asian in flavor.
Mock Scrambled Eggs (I usually use firm silken tofu for this recipe)
Tofu Bacon (use regular firm or extra firm tofu here)
There are two kinds of tofu, silken (aka Japanese) and regular (aka Chinese). Both types are available in soft, firm, and extra-firm. Silken tofu usually comes in a cardboard aseptic carton and can be stored at room temperature for many months. One of the most well-known American brands is Mori-Nu. Regular tofu generally comes packed in water in a plastic tub like this (you can also buy it fresh at Asian markets, where you just scoop your block out of a massive tub of water and put it in your own container). It must be kept refrigerated and generally keeps for several weeks, but not as long as silken tofu.
When preparing regular tofu, you'll want to drain the liquid and usually you'll press it to get the extra water out. This gives it a denser, firmer texture which most people seem to prefer. Some people just squeeze it with their hands, or you can put it on some towels between two plates, weigh it down with something, and leave it for a while, changing out the towels as needed. You can also do this with silken, but silken tofu contains much more water, so it's less likely to make a significant difference.
You can also freeze regular tofu, which gives it a firmer, chewier, more "meaty" texture and makes it much more porous, so it soaks up sauces and marinades like a sponge. (This is not recommended for silken tofu, although some people here say they freeze silken tofu with no problem.) You can drain and press it first, then wrap the block and freeze it, or you can simply stick the whole unopened package in the freezer. Overnight is fine, or you can store it in the freezer until you're ready to use it, then thaw. Freezing will slightly change the color from white to beige- don't be alarmed. (I personally prefer to press it once, put the pressed block in a baggie, store it in the freezer, then thaw and press again when I'm ready to use it.)
Some Simple Tofu Recipes
Glazed Tofu (courtesy of Vegetarian Times)
2 tbsp soy sauce
3 tbsp maple syrup
3 tbsp mirin, sake, or sherry
1 block firm or extra-firm regular (Chinese) tofu, drained and pressed for at least 15 minutes (but not frozen)
1-2 tbsp frying oil
Mix the soy sauce, maple syrup, and mirin/sake/sherry in a small bowl and set aside.
Cut tofu into 3/4-inch cubes. Heat oil in a non-stick skillet over medium-high heat. Add tofu and fry until golden, turning every 3 minutes, about 12-15 minutes total. You may want to use a splatter guard. Add the glaze mixture and cook another 3-4 minutes, turning frequently, until the glaze is thickened and the tofu is well-coated.
Orange Lacquered Tofu (adapted from Vegetarian Times)
1 package extra-firm regular (Chinese) tofu
3 Tbsp low-sodium soy sauce
3 Tbsp orange juice
2 tsp maple syrup or honey
2 tsp dark sesame oil
Split the tofu through its thickness into two layers, then drain and press each layer for 15-30 minutes, changing the towels if needed. Then slice the layers crosswise into 1/2-inch strips.
Combine soy sauce, orange juice, syrup, and sesame oil in a small bowl and set aside. Season to taste with black or cayenne pepper.
Spray a non-stick skillet with cooking spray and fry the tofu over medium-high heat until crisp and golden, about 7 minutes on the first side, and 5 minutes on the second side.
Reduce heat to medium and add the glaze, shaking to coat the tofu. Cook 2-3 more minutes until glaze is thickened and tofu is well-coated.
Either of these recipes are great served with noodles and peanut sauce, stir-fried veggies and rice, or really anything sort of Asian in flavor.
Mock Scrambled Eggs (I usually use firm silken tofu for this recipe)
Tofu Bacon (use regular firm or extra firm tofu here)
#3
- Senior Member
- Group: Members
- Posts: 5,696
- Joined: 19-September 05
Posted 26 February 2006 - 01:27 PM
Today's Tip: Top Five Non-Vegetarian Ingredients or "Hidden Meat"
1. Gelatin: made from the boiled skin, bones, and hooves of slaughtered animals, gelatin is found in gelatin desserts, marshmallows, many chewy candies (eg, Skittles, gummy bears) and hard-shell chewing gums (eg, Trident Splash), and in a surprising array of other products such as some grocery-store guacamoles and sour creams, and many brands of yogurt. Also very common in vitamin pills and other capsule or coated medicines. Note: There are some vegetarian alternatives such as agar-agar, which are sometimes referred to as "vegetarian gelatin," but they are chemically different from true gelatin. There is no vegetarian source of true gelatin that I'm aware of. If you see the word "gelatin" on an ingredient list, the product is not vegetarian.
2. Anchovies: Anchovies are a small fish, found in most Worcestershire sauce, Caesar dressings, some barbecue sauces, and occasionally in seasoned croutons. Some store brands of Worcestershire sauce are anchovy-free.
3. Rennet: An enzyme traditionally taken from the stomach linings of slaughtered calves, rennet is used in making cheese. The good news is, many mainstream cheese makers now produce rennet microbiologically by fermenting yeast in vats. The bad news is, you can't really tell from cheese labels whether the rennet is animal or microbiological in origin-- it usually just says "enzymes." Here's a link to the Rennet-Free Cheese Thread. The best way to find out if your favorite brand has animal rennet is to call the 1-800 number on the package and ask. Don't forget to post your findings!
4. Lard: In case you didn't know, lard is pig fat. Lard rears its ugly head in everything from seasoned beans to pie crusts to Emeril's show.
5. Chicken fat or chicken stock: Like lard, chicken fat/stock is widely used to flavor things like seasoned rice and stuffing mixes, vegetable soups, etc. It can even be found in some really crazy places like Salsa Verde Doritos, so keep your eyes peeled. (Ditto beef stock in soups, although beef stock isn't found in as many different foods as chicken stock.)
6. Bonus ingredient- rendered beef fat: Also known as suet or tallow, it isn't as widely used as pork or chicken fat, but it does occasionally crop up in pastries, bread/muffin/biscuit mixes, and Hostess snack cakes.
The Bottom Line: You MUST learn to read and understand labels if you want to avoid hidden meat. But if you make a mistake, don't beat yourself up or feel like you've failed. We've all been there, it's OK!
http://www.peta.org/accidentallyVegan/
Surprisingly Vegan Foods thread
Surprisingly NOT Veg*n Foods thread
1. Gelatin: made from the boiled skin, bones, and hooves of slaughtered animals, gelatin is found in gelatin desserts, marshmallows, many chewy candies (eg, Skittles, gummy bears) and hard-shell chewing gums (eg, Trident Splash), and in a surprising array of other products such as some grocery-store guacamoles and sour creams, and many brands of yogurt. Also very common in vitamin pills and other capsule or coated medicines. Note: There are some vegetarian alternatives such as agar-agar, which are sometimes referred to as "vegetarian gelatin," but they are chemically different from true gelatin. There is no vegetarian source of true gelatin that I'm aware of. If you see the word "gelatin" on an ingredient list, the product is not vegetarian.
2. Anchovies: Anchovies are a small fish, found in most Worcestershire sauce, Caesar dressings, some barbecue sauces, and occasionally in seasoned croutons. Some store brands of Worcestershire sauce are anchovy-free.
3. Rennet: An enzyme traditionally taken from the stomach linings of slaughtered calves, rennet is used in making cheese. The good news is, many mainstream cheese makers now produce rennet microbiologically by fermenting yeast in vats. The bad news is, you can't really tell from cheese labels whether the rennet is animal or microbiological in origin-- it usually just says "enzymes." Here's a link to the Rennet-Free Cheese Thread. The best way to find out if your favorite brand has animal rennet is to call the 1-800 number on the package and ask. Don't forget to post your findings!
4. Lard: In case you didn't know, lard is pig fat. Lard rears its ugly head in everything from seasoned beans to pie crusts to Emeril's show.
5. Chicken fat or chicken stock: Like lard, chicken fat/stock is widely used to flavor things like seasoned rice and stuffing mixes, vegetable soups, etc. It can even be found in some really crazy places like Salsa Verde Doritos, so keep your eyes peeled. (Ditto beef stock in soups, although beef stock isn't found in as many different foods as chicken stock.)
6. Bonus ingredient- rendered beef fat: Also known as suet or tallow, it isn't as widely used as pork or chicken fat, but it does occasionally crop up in pastries, bread/muffin/biscuit mixes, and Hostess snack cakes.
The Bottom Line: You MUST learn to read and understand labels if you want to avoid hidden meat. But if you make a mistake, don't beat yourself up or feel like you've failed. We've all been there, it's OK!
http://www.peta.org/accidentallyVegan/
Surprisingly Vegan Foods thread
Surprisingly NOT Veg*n Foods thread
#4
- Senior Member
- Group: Members
- Posts: 5,696
- Joined: 19-September 05
Posted 26 February 2006 - 01:31 PM
Today's Tip: Eating Well in Veg-Hostile Restaurants
1. Call ahead. That's what I did when I knew I was going to a family dinner at Pappa's Seafood House. I spoke to the manager a day or two beforehand, explained my predicament, and asked what they could do to accommodate me. He was very helpful, and even offered to have the chef purchase vegetables just for me. I had a very nice vegetable plate with roasted asparagus, baked potato, mixed sauteed veggies, and bread.
2. Know you're not limited to what's on the menu. Most places I've been to will work with you regarding substitutions, and the better places will even make you an entree from scratch- generally a vegetable plate, but hey, whatever. When at a Tex-Mex place with lard-infested rice and beans, I just asked the waiter to have the kitchen grill up a mess of whatever fresh vegetables they had in the kitchen and put it on the side. It was delicious with my chile rellenos.
3. Be friendly and polite with your requests, and acknowledge the restaurant's attempts to accomodate you. I usually phrase it as a request for help. *Big smile* "Would you mind checking with the kitchen whether that has lard in it?" "D'you think you could get the chef to throw on some fresh veggies instead of those beans?" "Oh, you will? That would be great. Thanks so much!" "Wow, that looks terrific. Mmm-mmm!" Waiters usually get big smiles on their faces when they see how happy they're making me, and it's obvious that they enjoy helping out.
4. Don't be afraid to ask for the manager. Particularly if the waiter's being a dink, but sometimes I'll ask for the manager on principle if the menu is unsatisfactory, and explain what kinds of changes I'd like to see made as a vegetarian customer, and would they consider possibly adjusting their recipe for item X? Managers are there to keep customers happy, they are usually experts in customer service, and they're used to handling special requests. And the more we tell them what we want (politely, of course), the more likely they are to listen. Even if they can't get you what you want, they will often comp your meal if you make it clear to them that you're dissatisfied.
5. Learn to like all vegetables. I regularly tell waiters, "If it's a vegetable, I'll eat it!" It makes life so much easier if you can just tell them to cook up whatever veggies are in the kitchen. If you hate something really common, like mushrooms or zucchini, things are going to be much more difficult. This is a controversial principle here on VB, and certainly vegetarians have as much right to their likes and dislikes as anyone else, but I stand by it if you want to make eating at restaurants a more enjoyable experience.
6. Don't go ballistic over a small amount of an offensive ingredient. True for any ingredient, but it's especially true for butter. This is one area where life is so much harder for vegans than l/o's. Just try getting a vegetable plate that's totally free of butter! Even though I don't eat butter at home, I just remind myself how glad I am it's not a big piece of bacon. Frankly, if you can't bend on this one, I'm not sure how much good my other tips are really going to do you. But if your potato comes out drenched in melted butter and you can't eat it, don't lose your cool. Eat the rest of your meal and ask for a replacement potato-- it may or may not arrive before the rest of the dinner is finished.
"Hey there, Tess.... I just wanted to mention that most Italian places, even if not vegan-friendly (like Buca di Beppo's), do have olive oil, and will gladly accomodate you if you ask for this as a substitute for butter." -froggythefrog
7. Nicer restaurants often have a variety of sides that are served with the various entrees, so try scanning the entire menu for sides, and then ask the waiter if the kitchen will put together a plate of side dishes. At some of these restaurants, you can even ask to speak directly to the sous-chef in charge of vegetables.
8. Never ask the waiter, "Is this vegetarian?" Many, many people in the food service industry have no idea that vegetarians object to things like lard in their tamales or chicken stock in their soup... and that's assuming they even have any idea what's in the tamales or soup. Instead, ask about specific ingredients like the ones mentioned in yesterday's tip. If there's the slightest hesitation, ask them to check with the kitchen. That said, I'm not sure that rennet is one you'll ever get a satisfactory answer on. I've concluded that eating out is simply a craps shoot as far as rennet is concerned. Some people are willing to eat the cheese without knowing for sure, others aren't... you must simply decide what your comfort level is.
9. If the entree menu is hopeless, try scanning the appetizer menu, and after that, go for drinks and desserts. You many not get a nutritionally balanced meal, but you can still have a damn good time!
10. If all else fails, eat your dry salad and roll with good grace and remind yourself that you're here to spend time with your family/friends, not for the food. You can sneak to the bathroom and have that Luna bar that's in your purse. And don't forget to treat yourself to an awesome veg*n meal tomorrow.
Link to an entire thread on this topic with more tips and discussion:
http://www.veggieboa...http://www.veggieboards.com/boards/showthread.php?t=47169
1. Call ahead. That's what I did when I knew I was going to a family dinner at Pappa's Seafood House. I spoke to the manager a day or two beforehand, explained my predicament, and asked what they could do to accommodate me. He was very helpful, and even offered to have the chef purchase vegetables just for me. I had a very nice vegetable plate with roasted asparagus, baked potato, mixed sauteed veggies, and bread.
2. Know you're not limited to what's on the menu. Most places I've been to will work with you regarding substitutions, and the better places will even make you an entree from scratch- generally a vegetable plate, but hey, whatever. When at a Tex-Mex place with lard-infested rice and beans, I just asked the waiter to have the kitchen grill up a mess of whatever fresh vegetables they had in the kitchen and put it on the side. It was delicious with my chile rellenos.
3. Be friendly and polite with your requests, and acknowledge the restaurant's attempts to accomodate you. I usually phrase it as a request for help. *Big smile* "Would you mind checking with the kitchen whether that has lard in it?" "D'you think you could get the chef to throw on some fresh veggies instead of those beans?" "Oh, you will? That would be great. Thanks so much!" "Wow, that looks terrific. Mmm-mmm!" Waiters usually get big smiles on their faces when they see how happy they're making me, and it's obvious that they enjoy helping out.
4. Don't be afraid to ask for the manager. Particularly if the waiter's being a dink, but sometimes I'll ask for the manager on principle if the menu is unsatisfactory, and explain what kinds of changes I'd like to see made as a vegetarian customer, and would they consider possibly adjusting their recipe for item X? Managers are there to keep customers happy, they are usually experts in customer service, and they're used to handling special requests. And the more we tell them what we want (politely, of course), the more likely they are to listen. Even if they can't get you what you want, they will often comp your meal if you make it clear to them that you're dissatisfied.
5. Learn to like all vegetables. I regularly tell waiters, "If it's a vegetable, I'll eat it!" It makes life so much easier if you can just tell them to cook up whatever veggies are in the kitchen. If you hate something really common, like mushrooms or zucchini, things are going to be much more difficult. This is a controversial principle here on VB, and certainly vegetarians have as much right to their likes and dislikes as anyone else, but I stand by it if you want to make eating at restaurants a more enjoyable experience.
6. Don't go ballistic over a small amount of an offensive ingredient. True for any ingredient, but it's especially true for butter. This is one area where life is so much harder for vegans than l/o's. Just try getting a vegetable plate that's totally free of butter! Even though I don't eat butter at home, I just remind myself how glad I am it's not a big piece of bacon. Frankly, if you can't bend on this one, I'm not sure how much good my other tips are really going to do you. But if your potato comes out drenched in melted butter and you can't eat it, don't lose your cool. Eat the rest of your meal and ask for a replacement potato-- it may or may not arrive before the rest of the dinner is finished.
"Hey there, Tess.... I just wanted to mention that most Italian places, even if not vegan-friendly (like Buca di Beppo's), do have olive oil, and will gladly accomodate you if you ask for this as a substitute for butter." -froggythefrog
7. Nicer restaurants often have a variety of sides that are served with the various entrees, so try scanning the entire menu for sides, and then ask the waiter if the kitchen will put together a plate of side dishes. At some of these restaurants, you can even ask to speak directly to the sous-chef in charge of vegetables.
8. Never ask the waiter, "Is this vegetarian?" Many, many people in the food service industry have no idea that vegetarians object to things like lard in their tamales or chicken stock in their soup... and that's assuming they even have any idea what's in the tamales or soup. Instead, ask about specific ingredients like the ones mentioned in yesterday's tip. If there's the slightest hesitation, ask them to check with the kitchen. That said, I'm not sure that rennet is one you'll ever get a satisfactory answer on. I've concluded that eating out is simply a craps shoot as far as rennet is concerned. Some people are willing to eat the cheese without knowing for sure, others aren't... you must simply decide what your comfort level is.
9. If the entree menu is hopeless, try scanning the appetizer menu, and after that, go for drinks and desserts. You many not get a nutritionally balanced meal, but you can still have a damn good time!
10. If all else fails, eat your dry salad and roll with good grace and remind yourself that you're here to spend time with your family/friends, not for the food. You can sneak to the bathroom and have that Luna bar that's in your purse. And don't forget to treat yourself to an awesome veg*n meal tomorrow.
Link to an entire thread on this topic with more tips and discussion:
http://www.veggieboa...http://www.veggieboards.com/boards/showthread.php?t=47169
#6
- Senior Member
- Group: Members
- Posts: 5,696
- Joined: 19-September 05
Posted 26 February 2006 - 01:35 PM
Today's Tip: Beans
Beans are a great source of fiber and a popular vegetarian protein source. Beans are part of nearly every cuisine in the world, so there are are dozens of varieties and literally thousands of ways to eat them. My favorites include black beans, red kidney beans, pinto beans, and cannellini beans (a large white bean often called for in Italian recipes). Another bean that's relatively unknown outside the vegetarian/health food/asian community is the tiny sweet adzuki bean (also seen as azuki or aduki), whose claim to fame is that it has one of the highest protein/carbohydrate ratios of any bean.
You can't beat the convenience of canned beans, but they are relatively expensive compared to dry beans and often include added salt, sugar, and non-vegetarian ingredients such as lard, so read labels carefully! You can usually avoid these villains by choosing organic brands such as Eden or Westbrae if you can find them and are willing to pay the extra cash. Eden canned beans are cooked with kombu, a sea vegetable that adds certain essential minerals such as magnesium and reputedly helps soften the beans and make them less gassy.
Dry beans are super cheap and many people prefer the texture and flavor of home-cooked beans to canned, but they take some planning. Most sources recommend soaking them in room temperature water for 8-12 hours to lessen the cooking time and remove the 'gas.' You can also use a quick soak method that takes only one hour. (See links for details) Once soaked, most beans take 1-2 hours to cook on the stove. Chickpeas take the longest, at 2.5 - 3 hours. But if you have a pressure cooker, they generally take less than 10 minutes! See links for tips on different cooking methods.
For faster beans without the expense of canned, try dry lentils, mung beans, or split peas, which don't require pre-soaking and can be cooked in as little as 25-40 minutes. (Thanks to froggythefrog for reminding me!) You can also get instant dehydrated refried beans which are cheap, easy to use, and tasty. Simply reconstitute them with water.
Do beans really cause gas?
If they're not cooked properly, they can. Some people are more sensitive than others, and simply acclimatizing your gut by eating them regularly can help. I learned three simple rules for minimizing gas:
1. Soak them for at least 8 hours.
2. Don't cook them in the soaking liquid - drain and rinse them well, then cook in fresh water.
3. Cook them thoroughly. A fully cooked bean should mash easily between your tongue and the roof of your mouth. Test several beans for doneness, as they can cook at different rates.
4. Some people also drain and rinse all canned beans before using them. I personally don't. But if you notice that canned beans give you more gas, try it.
Conversion tips:
1 15 oz can of beans = 1.5 cups cooked dried beans with liquid (according to Vegetarian Times)
1 cup dry beans = 2 to 2.5 cups cooked beans
[U]Today's Recipe[/U]: Garlicky White Beans with Spinach
[U]Beany Links[/U]:
http://www.centralbean.com (contains non-vegetarian recipes)
http://la.essortment...http://la.essortment.com/gastintestinal_rvgh.htm (they recommend Beano, which contains gelatin)
http://www.goaskalic...http://www.goaskalice.columbia.edu/1120.html
http://www.recipegol...http://www.recipegoldmine.com/beans/beans.html (contains non-vegetarian recipes)
http://www.veggieboa...http://www.veggieboards.com/boards/showthread.php?t=47550
"Oh, and to add on your tip about beans, Tesseract..... beans are super-easy to cook in a crock pot, too. Just sort, rinse, toss them in with some water and some spices, and give them an 8-hour cook (I never soak my beans because I'm rarely that organised )." -4EverGrounded
Beans are a great source of fiber and a popular vegetarian protein source. Beans are part of nearly every cuisine in the world, so there are are dozens of varieties and literally thousands of ways to eat them. My favorites include black beans, red kidney beans, pinto beans, and cannellini beans (a large white bean often called for in Italian recipes). Another bean that's relatively unknown outside the vegetarian/health food/asian community is the tiny sweet adzuki bean (also seen as azuki or aduki), whose claim to fame is that it has one of the highest protein/carbohydrate ratios of any bean.
You can't beat the convenience of canned beans, but they are relatively expensive compared to dry beans and often include added salt, sugar, and non-vegetarian ingredients such as lard, so read labels carefully! You can usually avoid these villains by choosing organic brands such as Eden or Westbrae if you can find them and are willing to pay the extra cash. Eden canned beans are cooked with kombu, a sea vegetable that adds certain essential minerals such as magnesium and reputedly helps soften the beans and make them less gassy.
Dry beans are super cheap and many people prefer the texture and flavor of home-cooked beans to canned, but they take some planning. Most sources recommend soaking them in room temperature water for 8-12 hours to lessen the cooking time and remove the 'gas.' You can also use a quick soak method that takes only one hour. (See links for details) Once soaked, most beans take 1-2 hours to cook on the stove. Chickpeas take the longest, at 2.5 - 3 hours. But if you have a pressure cooker, they generally take less than 10 minutes! See links for tips on different cooking methods.
For faster beans without the expense of canned, try dry lentils, mung beans, or split peas, which don't require pre-soaking and can be cooked in as little as 25-40 minutes. (Thanks to froggythefrog for reminding me!) You can also get instant dehydrated refried beans which are cheap, easy to use, and tasty. Simply reconstitute them with water.
Do beans really cause gas?
If they're not cooked properly, they can. Some people are more sensitive than others, and simply acclimatizing your gut by eating them regularly can help. I learned three simple rules for minimizing gas:
1. Soak them for at least 8 hours.
2. Don't cook them in the soaking liquid - drain and rinse them well, then cook in fresh water.
3. Cook them thoroughly. A fully cooked bean should mash easily between your tongue and the roof of your mouth. Test several beans for doneness, as they can cook at different rates.
4. Some people also drain and rinse all canned beans before using them. I personally don't. But if you notice that canned beans give you more gas, try it.
Conversion tips:
1 15 oz can of beans = 1.5 cups cooked dried beans with liquid (according to Vegetarian Times)
1 cup dry beans = 2 to 2.5 cups cooked beans
[U]Today's Recipe[/U]: Garlicky White Beans with Spinach
[U]Beany Links[/U]:
http://www.centralbean.com (contains non-vegetarian recipes)
http://la.essortment...http://la.essortment.com/gastintestinal_rvgh.htm (they recommend Beano, which contains gelatin)
http://www.goaskalic...http://www.goaskalice.columbia.edu/1120.html
http://www.recipegol...http://www.recipegoldmine.com/beans/beans.html (contains non-vegetarian recipes)
http://www.veggieboa...http://www.veggieboards.com/boards/showthread.php?t=47550
"Oh, and to add on your tip about beans, Tesseract..... beans are super-easy to cook in a crock pot, too. Just sort, rinse, toss them in with some water and some spices, and give them an 8-hour cook (I never soak my beans because I'm rarely that organised )." -4EverGrounded
#7
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Posted 26 February 2006 - 01:36 PM
Today's Tip: Creating Vegetarian Nutrition
Courtesy of 4EverGrounded
Becoming veg is not just about cutting out meat (and possibly milk products) and eating what's left. You have to add things in to make up for the nutrients you're "missing". Protein, iron, zinc and fat (and calcium if you're going vegan) are the main ones to make sure you're still getting. Protein is found just about everywhere but iron, zinc and fat are a bit more challenging to get (but not impossible). Iron is found in deep green leafy vegetables especially and they're best absorbed with some vitamin C eaten at the same time (bell peppers, especially red and orange ones, have more vitamin C in them than an orange). Zinc is best gotten though beans and seeds. Especially pumpkin seeds, sesme seeds, cashews, black beans and white beans.
Fat is one thing that a lot of people are afraid of, but fat is an essential nutrient, imo. Fat is what helps fat-soluable vitamins (A, D, E and K, iirc) absorb better and fat is what helps keep a person feeling fuller longer (I've noticed a lot of people going veg and then wondering why they're starving all the time. Chances are, they're not eating enough fats). Plant-based fats are better than animal ones (duh) and they're best found in avocados, nuts, seeds, coconut [oil] and olive oil. It's best to have a bit of plant-based fat with each meal if you're going vegan. If you're LO, then chances are the fat issue isn't that much of a problem but it's still best to go with plant-based fats whenever possible.
Courtesy of 4EverGrounded
Becoming veg is not just about cutting out meat (and possibly milk products) and eating what's left. You have to add things in to make up for the nutrients you're "missing". Protein, iron, zinc and fat (and calcium if you're going vegan) are the main ones to make sure you're still getting. Protein is found just about everywhere but iron, zinc and fat are a bit more challenging to get (but not impossible). Iron is found in deep green leafy vegetables especially and they're best absorbed with some vitamin C eaten at the same time (bell peppers, especially red and orange ones, have more vitamin C in them than an orange). Zinc is best gotten though beans and seeds. Especially pumpkin seeds, sesme seeds, cashews, black beans and white beans.
Fat is one thing that a lot of people are afraid of, but fat is an essential nutrient, imo. Fat is what helps fat-soluable vitamins (A, D, E and K, iirc) absorb better and fat is what helps keep a person feeling fuller longer (I've noticed a lot of people going veg and then wondering why they're starving all the time. Chances are, they're not eating enough fats). Plant-based fats are better than animal ones (duh) and they're best found in avocados, nuts, seeds, coconut [oil] and olive oil. It's best to have a bit of plant-based fat with each meal if you're going vegan. If you're LO, then chances are the fat issue isn't that much of a problem but it's still best to go with plant-based fats whenever possible.
#8
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Posted 26 February 2006 - 01:38 PM
This is a fantastic thread, Tesseract. Thanks!
"Speak softly, drive a Sherman tank. Laugh hard, it's a long way to the bank." -The Johns
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www.emilystrange.com
#9
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Posted 26 February 2006 - 01:39 PM
Today's Tip: Protein Woes... or Not?
"But how do you get enough protein?" is probably one of the most common questions you'll be asked as a vegetarian. Getting enough protein is far easier than most people think. In fact, it's hard NOT to get enough protein, unless you're anorexic or you're eating nothing but candy.
Most reputable nutrition sources I've seen recommend somewhere between 2.5% and 15% of protein from calories for normal healthy people. Or to measure it a different way, 30-60 grams per day. (I've obtained these numbers from different sources and haven't done the math converting between them, so they may not quite match up.) Even the U.S. Army formulates its MREs for soldiers in the field to provide 50% carbohydrate, 35% fat, and 15% protein.
How hard is it to get 15% of your calories from protein, using only vegetable sources? Newsflash: ALL vegetables have protein. So when people ask, "Where do you get your protein?" you can honestly answer, "From everything I eat." For example, spinach, not exactly known as a protein powerhouse, has a whopping 36% of calories from protein. (Another source listed it as 49%. I'm not sure which one to believe, but they're both pretty impressive.)
Here are some other vegetable protein stats:
broccoli - 33%
cauliflower - 26%
Green beans - 18%
Potatoes - 8%
Sweet potatoes - 7%
Lentils - 30%
Kidney beans - 27%
Tofu - 40%
Oatmeal - 15%
Cantaloupe - 9%
Peanuts - 18%
Almonds - 13%
Rice - 8%
Whole wheat bread - 15%
(Source: Diet for a New America and Becoming Vegan)
Of course, these numbers aren't the whole story, since foods like grains, nuts and beans are much more calorie-dense than foods like spinach and zucchini. But the bottom line is, if you fill up on a meal of steamed spinach, sweet potatoes with pecans, and sauteed zucchini, you've just gotten enough protein for one meal, even though it doesn't seem like a protein-dense meal. If you want to punch it up some more, you could add some whole grain bread or a bean salad.
What about complete protein? Most vegetable foods are not complete proteins-- that is, they don't contain all nine essential amino acids. Soy is a complete protein, and I've seen some sources that say avocado is. Many other vegetables are only one or two amino acids short of being complete, so it's easy to combine them for complete protein. We now know that it's not necessary to carefully combine proteins at the same meal in order to get complete protein-- just eat a varied diet throughout the day. But if you want to combine proteins, just about any pulse (a bean or legume) combined with nearly any whole grain will provide complete protein. Some examples are:
red beans and rice
chickpeas and couscous
lentil soup and bread
bean salad and tabouli
hummus and pita bread
peanut butter and whole wheat bread
pinto beans and corn chips
"But how do you get enough protein?" is probably one of the most common questions you'll be asked as a vegetarian. Getting enough protein is far easier than most people think. In fact, it's hard NOT to get enough protein, unless you're anorexic or you're eating nothing but candy.
Most reputable nutrition sources I've seen recommend somewhere between 2.5% and 15% of protein from calories for normal healthy people. Or to measure it a different way, 30-60 grams per day. (I've obtained these numbers from different sources and haven't done the math converting between them, so they may not quite match up.) Even the U.S. Army formulates its MREs for soldiers in the field to provide 50% carbohydrate, 35% fat, and 15% protein.
How hard is it to get 15% of your calories from protein, using only vegetable sources? Newsflash: ALL vegetables have protein. So when people ask, "Where do you get your protein?" you can honestly answer, "From everything I eat." For example, spinach, not exactly known as a protein powerhouse, has a whopping 36% of calories from protein. (Another source listed it as 49%. I'm not sure which one to believe, but they're both pretty impressive.)
Here are some other vegetable protein stats:
broccoli - 33%
cauliflower - 26%
Green beans - 18%
Potatoes - 8%
Sweet potatoes - 7%
Lentils - 30%
Kidney beans - 27%
Tofu - 40%
Oatmeal - 15%
Cantaloupe - 9%
Peanuts - 18%
Almonds - 13%
Rice - 8%
Whole wheat bread - 15%
(Source: Diet for a New America and Becoming Vegan)
Of course, these numbers aren't the whole story, since foods like grains, nuts and beans are much more calorie-dense than foods like spinach and zucchini. But the bottom line is, if you fill up on a meal of steamed spinach, sweet potatoes with pecans, and sauteed zucchini, you've just gotten enough protein for one meal, even though it doesn't seem like a protein-dense meal. If you want to punch it up some more, you could add some whole grain bread or a bean salad.
What about complete protein? Most vegetable foods are not complete proteins-- that is, they don't contain all nine essential amino acids. Soy is a complete protein, and I've seen some sources that say avocado is. Many other vegetables are only one or two amino acids short of being complete, so it's easy to combine them for complete protein. We now know that it's not necessary to carefully combine proteins at the same meal in order to get complete protein-- just eat a varied diet throughout the day. But if you want to combine proteins, just about any pulse (a bean or legume) combined with nearly any whole grain will provide complete protein. Some examples are:
red beans and rice
chickpeas and couscous
lentil soup and bread
bean salad and tabouli
hummus and pita bread
peanut butter and whole wheat bread
pinto beans and corn chips
#10
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Posted 26 February 2006 - 01:41 PM
Today's Tip: Vegetarian Menu Planning
To people who have grown up eating meals of 'meat and two sides,' cutting out the meat can leave an empty hole in your dinner plate and an empty feeling in your belly. Making complete, satisfying vegetarian meals isn't hard-- it just requires a shift in thinking. I recommend you stop thinking of foods as 'entrees' and 'side dishes' and start creating combinations of foods that please the senses, fill the belly, and provide complete nutrition.
One of my simplest kinds of meal is to simply replace 'meat and two vegetables' with 'starch and two greens.' So I keep a mental list of starches and greens, and pick an assortment for meals when I'm planning my grocery shopping. It might go something like this:
Starches
White potatoes
Sweet potatoes
Pasta
Beans
Rice
Corn
Any other grain, such as barley, millet, quinoa, bulghur wheat, etc.
Greens (by this I simply mean non-starchy vegetables)
Spinach
Broccoli
Asparagus
Cauliflower
Carrots
Tomatoes
Zucchini
Green Beans
Kale
Collard Greens
There are many more, of course-- these are just some that come to mind.
If you want to be sure you're packing plenty of protein, you can add a third mental list of high-protein foods:
Tofu
Tempeh
Seitan
Mock meats such as Quorn or Morningstar Farms
Beans (a great protein source as well as a starch)
Nuts
Dairy & Eggs (if you're lacto-ovo)
Come up with your own mental list of foods you're comfortable with, and try adding something new every week or two. To make a complete meal, just pick either 1 or 2 starches plus 2 greens, or 1 starch, 1 high-protein, and 2 greens. You may want to learn to take somewhat larger servings of your veggies than you used to, since many vegetables are less calorie dense than meat.
A few examples from my own kitchen include:
Baked sweet potato, steamed spinach, and roasted asparagus (add protein: whole grain bread)
Whole-grain pasta tossed with sauteed onions, peppers, & cherry tomatoes (add protein: pine nuts)
Stir-fried broccoli, peppers & carrots with rice (add protein: glazed tofu)
Taco salad with beans, salad greens & vegetables (add protein: seasoned taco "meat")
Link: The Inspiring Meals Showcase
To people who have grown up eating meals of 'meat and two sides,' cutting out the meat can leave an empty hole in your dinner plate and an empty feeling in your belly. Making complete, satisfying vegetarian meals isn't hard-- it just requires a shift in thinking. I recommend you stop thinking of foods as 'entrees' and 'side dishes' and start creating combinations of foods that please the senses, fill the belly, and provide complete nutrition.
One of my simplest kinds of meal is to simply replace 'meat and two vegetables' with 'starch and two greens.' So I keep a mental list of starches and greens, and pick an assortment for meals when I'm planning my grocery shopping. It might go something like this:
Starches
White potatoes
Sweet potatoes
Pasta
Beans
Rice
Corn
Any other grain, such as barley, millet, quinoa, bulghur wheat, etc.
Greens (by this I simply mean non-starchy vegetables)
Spinach
Broccoli
Asparagus
Cauliflower
Carrots
Tomatoes
Zucchini
Green Beans
Kale
Collard Greens
There are many more, of course-- these are just some that come to mind.
If you want to be sure you're packing plenty of protein, you can add a third mental list of high-protein foods:
Tofu
Tempeh
Seitan
Mock meats such as Quorn or Morningstar Farms
Beans (a great protein source as well as a starch)
Nuts
Dairy & Eggs (if you're lacto-ovo)
Come up with your own mental list of foods you're comfortable with, and try adding something new every week or two. To make a complete meal, just pick either 1 or 2 starches plus 2 greens, or 1 starch, 1 high-protein, and 2 greens. You may want to learn to take somewhat larger servings of your veggies than you used to, since many vegetables are less calorie dense than meat.
A few examples from my own kitchen include:
Baked sweet potato, steamed spinach, and roasted asparagus (add protein: whole grain bread)
Whole-grain pasta tossed with sauteed onions, peppers, & cherry tomatoes (add protein: pine nuts)
Stir-fried broccoli, peppers & carrots with rice (add protein: glazed tofu)
Taco salad with beans, salad greens & vegetables (add protein: seasoned taco "meat")
Link: The Inspiring Meals Showcase
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