Living Vegetarian for Dummies

Description

Vegetarian, vegan, flexitarian, whatever—you’ll love your new, healthier diet Whether you’re going totally meatless or just eating less meat, Living Vegetarian For Dummies is your source for practical info and advice on embracing the veg-head lifestyle. Lose weight, lower your cholesterol, reduce your carbon footprint, decrease your risk of heart disease and certain cancers—it’s all possible when you turn to plants instead of animals to fuel you. We’ve got pro tips on planning meals, ordering at restaurants, and balancing your dietary needs. Plus, recipes so delicious you’ll wonder why you ever thought you needed meat in the first place. Discover the health and environmental benefits of a vegetarian lifestyle Transition away from a meat-centered diet with easy recipes and meal plans Find plant-based alternatives to your favorite meat products Get tips for navigating menus while eating out and replacing meat in your daily routine Living Vegetarian For Dummies is for anyone who wants to learn more about what it means to be mostly or completely vegetarian. We make it easy to transition, with this fun and straightforward guide. Living Vegetarian For Dummies® To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Living Vegetarian For Dummies Cheat Sheet” in the Search box. Table of Contents Cover Title Page Copyright Introduction About This Book Foolish Assumptions Icons Used in This Book Where to Go from Here Part 1: Being Vegetarian: What It’s All About Chapter 1: Vegetarianism 101: Starting with the Basics Vegetarian Label Lingo: Who’s Who and What They Will and Won’t Eat Going Vegetarian Benefits Everyone Meatless Meals Made Easy Embracing a Meat-Free Lifestyle Chapter 2: Vegetarians Are Sprouting Up All Over: Why Meatless Makes Sense You’re in Good Company The Population Perspective Supporting Your Health with a Plant-Based Diet Saving the Planet One Forkful at a Time Considering the Ethics Chapter 3: Nutrition Know-How for Living Vegetarian Consuming Enough Protein on a Vegetarian Diet Moooove Over Milk Iron Issues Building B12 Stores Omega-3s and Your Health Other Vitamins and Minerals Diving in Deeper: More Information for Nutrition Techies Chapter 4: Supplement Smarts Examining What the Science Says Recognizing When a Supplement Makes Sense Using Supplements Safely Considering Herbs and Probiotics Locating Reliable Sources of More Information Chapter 5: Making the Transition to Meat-Free Finding the Right Approach Smoothing the Way Making Sure It’s Meat-Free Applying More Advice for Getting Started Part 2: Planning and Preparing Your Vegetarian Kitchen Chapter 6: Getting Familiar with Common Vegetarian Ingredients Building the Foundation of the Vegetarian Diet Fitting in Specialty Foods and Products Exploring Natural and Organic Alternatives Chapter 7: Shopping and Stocking Your Vegetarian Pantry Figuring Out What You Need Let’s Go Shopping! Considering the Options Making the Most of Your Shopping Adventure Keeping Your Costs Under Control Chapter 8: Cooking Tools and Techniques Tools You Really Need Handy Appliances You May Actually Use Vegetarian Cooking Basics Adapting Traditional Recipes Selecting Vegetarian Recipes Part 3: Meals Made Easy: Recipes for Everyone Chapter 9: Beyond Cereal and Toast: Whipping Up Breakfast Basics On the Light Side Using Tofu to Take the Place of Eggs Putting a Vegetarian Spin on Breakfast Favorites Starting Your Day the Miso Way Chapter 10: Serving Simple Starters Making Dips and Spreads Creating Other Easy Appetizers Chapter 11: Enjoying Easy Soups, Salads, and Sides Serving Soups for All Seasons Going Beyond Iceberg Lettuce On the Side Chapter 12: Making Meatless Main Dishes Beans: Versatility in a Can Pasta-Mania All-Time Favorites Asian Alternatives Chapter 13: Baking Easy Breads and Rolls Chapter 14: Dishing Out Delicious Desserts Chocolate Desserts Fruit Desserts Other Classic Comforts Chapter 15: Celebrating the Holidays, Vegetarian-Style Adopting New Traditions and Adapting the Old Tips for Entertaining for Special Occasions Holiday Recipes to Savor Part 4: Living — and Loving — the Vegetarian Lifestyle Chapter 16: Getting Along When You’re the Only Vegetarian in the House Managing Family Meals Gaining Support from Nonvegetarians Negotiating the Menu When Guests Come Chapter 17: Vegetarian Etiquette in a Nonvegetarian World Mastering the Art of Diplomacy Handling Dinner Invitations Managing Invitations to Parties and Other Special Events Dating Nonvegetarians Working It Out: Vegetarianism on the Job Chapter 18: Eating in Restaurants and Other Venues Adopting the Right Attitude Choosing the Restaurant Working with Menu Choices Working with Restaurant Staff Traveling Vegetarian Part 5: Living Vegetarian for a Lifetime Chapter 19: When You’re Expecting: Managing Your Vegetarian Pregnancy Before Baby: Ensuring a Healthy Start Eating Well for Two Handling Queasies and Cravings Chapter 20: Raising Your Vegetarian Baby Taking Vegetarian Baby Steps Tracking Your Toddler Chapter 21: Meatless Meals for Children and Teens Watching Your Kids Grow Feeding Fundamentals Teaching Your Children to Love Good Foods Troubleshooting Common Challenges Chapter 22: Aging Healthfully: Vegetarian Lifestyles for Adults of All Ages Monitoring Changing Nutrient Needs Celebrating the Vegetarian Advantage Staying Active the Vegetarian Way Part 6: The Part of Tens Chapter 23: Ten Sound Reasons for Going Vegetarian Vegetarian Diets Are Low in Saturated Fat and Cholesterol Vegetarian Diets Are Rich in Fiber, Phytochemicals, and Health- Supporting Nutrients Vegetarians Are Skinnier Vegetarians Are Healthier Vegetarian Diets Are Good for the Environment Vegetarian Diets Are Less Expensive Vegetarian Diets Are More Efficient Vegetarian Diets Are the Compassionate Choice Vegetarian Foods Are Diverse and Delicious Vegetarian Diets Set a Good Example for Children Chapter 24: Ten Simple Substitutes for Vegetarian Dishes Replace Eggs with Mashed Bananas Substitute Plant Milk for Cow’s Milk in Any Recipe Use Vegetable Broth in Place of Chicken Stock and Beef Broth Stir in Plant-based, Veggie Crumbles Instead of Ground Meat Make a Nondairy Version of Ricotta or Cottage Cheese Take Advantage of Soy “Bacon” and “Sausage” Top a Tofu Hot Dog with Vegetarian Chili Create a Nondairy Substitute for Buttermilk Add Flaxseeds Instead of Eggs Swap Tofu for Hard-Boiled Eggs Chapter 25: Ten Vegetarian Lunchbox Ideas Almond Butter Sandwich with Granny Smith Apple Slices on Whole-Wheat Bread Bean Burrito Easy Wraps Fresh Fruit Salad with Vanilla Yogurt Granola Parfait Leftovers from Last Night’s Dinner Pita Pocket Sandwich Soup Cup Vegetarian Chili Veggie Burger on a Bun Chapter 26: Ten Vegetarian Dinner Menus Bruschetta with Fresh Basil and Tomatoes, Vegetarian Lasagna, Tossed Green Salad, and a Scoop of Lemon Sorbet Cashew Chili, Sliced Bell Peppers and Carrot Sticks with Cucumber and Dill Yogurt Dip, Easy Cornbread and a Cherry Oatmeal Cookie Cuban Black Beans and Rice, Pan-fried Plantains with Brown Sugar, Green Salad with Sliced Cucumbers and Tomatoes Grilled Vegetable Quesadilla, Mango Salsa and Guacamole with Yellow Corn Tortilla Chips Loaded Baked Potato, Spinach and Strawberry Salad, and Mixed Berry Cobbler Pesto Pasta Primavera, Italian Chopped Salad, Rice Pudding Roasted Vegetable Pizza, Tossed Green Salad, Chocolate Chip Cookie Rotini with Chopped Tomatoes and Fresh Basil, Grilled Italian Bread with Roasted Garlic Spread, Easy Vegan Chocolate Cake Scrambled Tofu, Seasoned Home Fries, Arugula Salad with Pickled Beets and Candied Pecans Soy-Ginger Kale with Tempeh, Roasted Roots, Sourdough Roll, Maple Pecan Pumpkin Pie Index About the Author Supplemental Images Advertisement Page Connect with Dummies End User License Agreement List of Tables Chapter 3 TABLE 3-1 Protein Values of Common Foods Chapter 5 TABLE 5-1 Twelve Months to a Vegetarian Eating Style TABLE 5-2 Hidden Animal Ingredients Chapter 6 TABLE 6-1 Soy Foods and Their Uses Chapter 7 TABLE 7-1 Food Guide for North American Vegetarians Chapter 20 TABLE 20-1 Feeding Vegan Babies from 6 to 12 Months of Age TABLE 20-2 Meal Planning Guide for Vegetarian Toddlers and Preschoolers from 1 t... Chapter 21 TABLE 21-1 Meal-Planning Guide for Vegetarian Children from 4 to 13 Years of Age List of Illustrations Chapter 1 FIGURE 1-1: The vegetarian continuum. Chapter 2 FIGURE 2-1: Plant to animal food source ratios. Chapter 8 FIGURE 8-1: The basic knives you need for vegetarian cooking. FIGURE 8-2: Common vegetarian substitutes. Chapter 9 FIGURE 9-1: The easy way to remove the white membranes of an orange. FIGURE 9-2: Favorite Cinnamon Rolls are worth the extra effort they require (an... FIGURE 9-3: Sliced mushrooms are a key ingredient in Morning Miso Soup. Chapter 10 FIGURE 10-1: Extracting the meat of an avocado for blending into Guacamole. FIGURE 10-2: Chop the cucumber into small pieces. FIGURE 10-3: Roasted Garlic Spread is easy to prepare and fun to serve. Chapter 11 FIGURE 11-1: Coring, seeding, and dicing a bell pepper doesn’t have to be diffi... Chapter 12 FIGURE 12-1: How to fold a burrito so that it doesn’t unroll on the plate. FIGURE 12-2: Follow these steps to chop an onion. Chapter 13 FIGURE 13-1: Use these steps to knead bread dough. FIGURE 13-2: Follow these steps to form your Whole-Wheat Crescent Rolls. Chapter 14 FIGURE 14-1: Filling Baked Apples. Chapter 15 FIGURE 15-1: These two common types of squash are great for stuffing. Chapter 19 FIGURE 19-1: Vegetarian foods to eat during pregnancy. Chapter 21 FIGURE 21-1: Popular vegetarian choices for school lunchboxes.