Download Living Vegetarian For Dummies PDF

TitleLiving Vegetarian For Dummies
TagsFor Dummies
File Size3.6 MB
Total Pages386
Table of Contents
                            Living Vegetarian for Dummies®
	About the Author
	Author’s Acknowledgments
	Contents at a Glance
	Recipes at a Glance
	Table of Contents
		About This Book
		Conventions Used in This Book
		What You’re Not to Read
		Foolish Assumptions
		How This Book Is Organized
		Icons Used in This Book
		Where to Go from Here
	Part I: 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 Is Good for 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
			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
		Chapter 4: Supplement Savvy
			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
			Easing the Way
			Making Sure It’s Meat-Free
			Applying More Advice for Getting Started
	Part II: 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 Cookbooks
	Part III: Meals Made Easy: Recipes for Everyone
		Chapter 9: Beyond Cereal and Toast: Whipping Up Breakfast Basics
			Getting Off to a Smoothie Start
			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
			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 IV: 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: Dining in Restaurants and Other Venues
			Adopting the Right Attitude
			Choosing the Restaurant
			Working with Menu Choices
			Working with Restaurant Staff
			Traveling Vegetarian
	Part V: 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 VI: 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 Soymilk or Rice Milk for Cow’s Milk in Any Recipe
			Use Vegetable Broth in Place of Chicken Stock and Beef Broth
			Stir in Soy 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 Nonfat Vanilla Yogurt
			Granola Parfait
			Leftovers from Last Night’s Dinner
			Pita Pocket Sandwich
			Soup Cup
			Vegetarian Chili
			Veggie Burger on a Bun
Document Text Contents
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166 Part III: Meals Made Easy: Recipes for Everyone

Cucumber and Dill Yogurt Dip

You serve this dip cold with whole-grain crackers, toasted pita bread points, or fresh

vegetable sticks. It’s similar to Greek tzatziki sauce or Indian raita — both yogurt-based

dips — so it makes a good accompaniment to spinach pie (Greek spanakopita) and

spicy Indian entrees. You can also use it to top a bean burrito!

Preparation time: 10 minutes (plus chilling time)

Yield: Six 1⁄4-cup servings

1⁄2 medium cucumber, peeled and finely
1 large clove garlic, minced

1 tablespoon fresh dill, chopped
One 8-ounce carton of nonfat, plain yogurt

1 Peel the cucumber, and then chop it into fine pieces (see Figure 10-2). Mince the garlic
and chop the fresh dill.

2 Scoop the yogurt into a small bowl. Add the cucumbers, garlic, and dill, and stir to mix
the ingredients.

3 Cover and chill for at least an hour before serving.

Vary It! Get creative. Instead of dill, try using fresh cilantro and a dash of cumin, or omit
the garlic and substitute fresh mint for dill. Adding salt and pepper to taste or a squeeze of
fresh lemon are also good options.

Per serving: Calories 24 (From Fat 1); Fat 0g (Saturated 0g); Cholesterol 1mg; Sodium 30mg; Carbohydrate 4g
(Dietary Fiber 0g); Protein 2g.

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167 Chapter 10: Serving Simple Starters

Figure 10-2:
Chop the

into small


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Page 385

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Page 386


Suzanne Havala Hobbs, DrPH
Registered and licensed dietitian

Foreword by Michael F. Jacobson, PhD
Executive Director, Center for Science in the
Public Interest

Learn to:
• Explore and adopt a vegetarian lifestyle

• Go vegetarian with a healthy and
nutritionally balanced diet

• Be vegetarian and still shop in
supermarkets and eat out at restaurants

• Cook easy and tasty vegetarian meals
from the dozens of included recipes


Making Everythin
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Open the book and find:

• Health benefits of a vegetarian

• Nutrition know-how for living

• Food shopping tips

• Tips on getting the vitamins and
minerals you need

• Different approaches to ease your
transition away from meat

• Basics of food label lingo

• Ways to eat vegetarian while
dining out and on the go

• Practical advice on entertaining
your nonvegetarian guests

• Meatless meals that the whole
family will love

Suzanne Havala Hobbs, DrPH, MS, RD, a vegetarian for more than 30

years, is a registered and licensed dietitian, an editorial board member for

Vegetarian Times magazine, and a nationally recognized author on issues

relating to food, nutrition, and health policy. She is also a clinical associate

professor at the University of North Carolina’s Gillings School of Public


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Your practical guide to a healthy
vegetarian lifestyle
Are you considering becoming a vegetarian? This
comprehensive guide gives you all the expert advice you
need to make the transition smooth, healthy, and happy
for yourself and your family. Living Vegetarian For Dummies
covers everything from converting your kitchen to a meat-
free space to following basic vegetarian etiquette.

• Defining vegetarianism — the how and why of vegetarian living,
benefits for you and the planet, proper nutritional guidance, and
ways to make the transition

• Playing the name game — easy-to-understand explanations of
lacto ovo vegetarianism, veganism, flexitarianism, and more

• Equipping a vegetarian kitchen — information on common
ingredients, how to keep your shopping costs low, and cooking
tools and techniques

• Cooking vegetarian — dozens of tasty recipes the whole family
will enjoy, from soups, salads, and sides to hearty main dishes

• Living vegetarian for life — tips for moving through life while
living and eating among meat eaters, dating nonvegetarians,
managing pregnancy, and aging healthfully

• Replacing meat and meat byproducts — suggestions for using
vegetarian substitutes and replacement ingredients in place of
meat in your favorite traditional recipes







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