Vegetarian Food Recipe

All about healthy food - vegetarian and vegan recipes.

Tuesday, June 13, 2006

Scottish Vegetarian Food Recipe - Scottish Barley & Mushroom Casserole

  • 2 medium cooking onions, minced
  • 1 clove garlic, minced
  • cooking oil
  • 1 lb mushrooms, thinly sliced
  • 1 cup pearl barley
  • 1 Tbsp dried basil
  • 3 cups vegetable stock
  • salt & freshly ground pepper, to taste
  • freshly chopped parsley
1.. Preheat oven to 375є.

2. In a stovetop to oven safe casserole dish with a lid, sautй onions & garlic in oil until translucent & browned.

3. Add mushrooms & cook until tender.

4. Add barley, basil, salt, pepper & stock. Bring to boil.

5. Cover & put in oven. Cook until barley is tender - 45-50 minutes.

6. Toss with parsley & serve.

Try switching the basil for Italian or Greek seasoning

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Saturday, June 10, 2006

Vegetarian Diet

What is a vegetarian diet?

Some people follow a "vegetarian" diet, but there's no single vegetarian eating pattern. The vegan or total vegetarian diet includes only foods from plants: fruits, vegetables, legumes (dried beans and peas), grains, seeds and nuts. The lactovegetarian diet includes plant foods plus cheese and other dairy products. The ovo-lactovegetarian (or lacto-ovovegetarian) diet also includes eggs. Semi-vegetarians don't eat red meat but include chicken and fish with plant foods, dairy products and eggs.

Are vegetarian diets healthful?

Most vegetarian diets are low in animal products. They’re also usually lower than nonvegetarian diets in total fat, saturated fat and cholesterol. Many studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease (which causes heart attack), high blood pressure, diabetes mellitus and some forms of cancer. 

Vegetarian diets can be healthful and nutritionally sound if they’re carefully planned to include essential nutrients. However, a vegetarian diet can be unhealthy if it contains too many calories and not enough important nutrients.

What are the nutrients to consider in a vegetarian diet?

  • Protein: You don't need to eat foods from animals to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs.
  • Whole grains, legumes, vegetables, seeds and nuts all contain both essential and non-essential amino acids. You don't need to consciously combine these foods ("complementary proteins") within a given meal.
  • Soy protein has been shown to be equal to proteins of animal origin. It can be your sole protein source if you choose.
  • Iron: Vegetarians may have a greater risk of iron deficiency than nonvegetarians. The richest sources of iron are red meat, liver and egg yolk -- all high in cholesterol. However, dried beans, spinach, enriched products, brewer's yeast and dried fruits are all good plant sources of iron.
  • Vitamin B-12: This comes naturally only from animal sources. Vegans need a reliable source of vitamin B-12. It can be found in some fortified (not enriched) breakfast cereals, fortified soy beverages, some brands of nutritional (brewer's) yeast and other foods (check the labels), as well as vitamin supplements.
  • Vitamin D: Vegans should have a reliable source of vitamin D. Vegans who don’t get much sunlight may need a supplement.
  • Calcium: Studies show that vegetarians absorb and retain more calcium from foods than nonvegetarians do. Vegetable greens such as spinach, kale and broccoli, and some legumes and soybean products, are good sources of calcium from plants.
  • Zinc: Zinc is needed for growth and development. Good plant sources include grains, nuts and legumes. Shellfish are an excellent source of zinc. Take care to select supplements containing no more than 15-18 mg zinc. Supplements containing 50 mg or more may lower HDL ("good") cholesterol in some people.

What meal plans are recommended?

Any type of vegetarian diet should include a wide variety of foods and enough calories to meet your energy needs.

  • Keep your intake of sweets and fatty foods to a minimum. These foods are low in nutrients and high in calories.
  • Choose whole or unrefined grain products when possible, or use fortified or enriched cereal products.
  • Use a variety of fruits and vegetables, including foods that are good sources of vitamins A and C.
  • If you use milk or dairy products, choose fat-free/nonfat and low-fat varieties.
  • Eggs are high in cholesterol (213 mg per yolk), so monitor your use of them.  Limit your cholesterol intake to no more than 300 mg per day.

Irish Vegetarian Food Recipe - Vegetarian Irish Stew

  • 2 medium onions, sliced
  • 1/4 c. unbleached flour
  • 4 c. water
  • 2 c. mushrooms, thickly sliced
  • 1 c. carrot or parsnips, sliced into rounds
  • 1 c. turnips or rutabagas, peeled and in large dice
  • 1 c. celery, diced
  • 1/2 c. split red lentils
  • 1/2 c. fresh parsley, chopped
  • 1/4 c. soy sauce or mushroom soy sauce
  • 3 vegetarian or soy bouillon cubes
  • 1 bay leaf
  • 2 tsp Marmite or other yeast extract
  • 1 tsp. sugar or alternate sweetener
  • 1/4 tsp. EACH dried thyme, rosemary, and marjoram
  • black pepper to taste
  • a dash of Kitchen Bouquet for color (optional)
  • 1 c. dry textured vegetable protein chunks {another recipe} optional
In a large, lightly oiled, heavy pot, steam-fry the onion until it begins to soften.
Add the flour and stir around thoroughly.
Add the remaining ingredients, mix well, and bring to a boil.
Cover, turn down to low, and simmer for about 30 minutes, or until the vegetables are done.
Taste for seasoning.
Serve with Colcannon (see recipe below).

Wednesday, June 07, 2006

Irish Vegetarian Cuisine - Champ

  • Good floury potatoes.
  • Scallions ( Spring onions ! )
  • Margarine
  • Soya Milk
  • Salt
[note: the original ingredients were butter and milk]

Prepare your potatoes, ie: peel, halve and boil until nearly ready.
This means when you can stick a knife into the spud and it slides off but not too easily and definitely without any help!
When they are at this stage drain them and mash them.

Chop the scallions and put in a big pot and add the soya milk and heat gently for a while to soften slightly.
When they are ready add some margarine (heaped teaspoon ) and then the mashed potatoes.
Mix well until the scallion pieces are evenly throughout the mix.

Add more margarine. About 1/2 oz or so. Keep on heat unitl you deem the champ to be ready.


Russian Vegetarian Cuisine - Baklazhannaia Ikra

  • 1 large eggplant
  • 1 cup finely chopped onions
  • 6 tablespoons olive oil
  • 1/2 cup finely chopped green pepper
  • 1 teaspoon finely chopped garlic
  • 2 large ripe tomatoes, peelec, chopped, seeded
  • 1/2 teaspoon sugar
  • 2 teaspoons salt
  • freshly ground black pepper
  • 2-3 tablespoons black pepper
  • dark rye or pumperknickel bread
Preheat oven to 425 degrees.
Bake the eggplant on the middle rack for about an hour, turning it over once or twice untill it is soft and it's skin is charred and blistered.

Meanwhile, cook the onions in 4 tablespoons of the olive oil over moderate heat untill they are soft but not brown (6-8 mins).
Stir in the green pepper and garlic and cook, stirring occasionally, for 5 minutes longer.
With a ruber spatula, scrape the contents of the skillet into a mixing bowl.

Remove the skin of the egplant with a sharp knife, then chop the pulp finely, almost to a puree (it should be almost soft enough to stir in).
Add it to the mixing bowl and stir in the tomatoes, sugar, salt, and a few grindings of black pepper.
Mix together thouroughly.
Heat the two remaining tablespoons of olive oil in the skillet over moderate heat and pour in the eggplant mixture.
Bring to a boil, stirring constantly, then turn the heat to low, cover the skillet, and simmer for an hour.
Remove the cover and cook for another half-hour, stirring from time to time, until all the moisture in the pan has evaporated, and the mixture is firm enough to hold it's shape in a spoon.

Stir in 2 tablespoons of lemon juice and taste for seasoning, adding more salt, pepper, and lemon juice to taste.
Transfer the mixture to a bowl and chill, covering it with plastic wrap, untill ready to serve.
Serve on pieces of rye bread.

Monday, June 05, 2006

German Vegetarian Recipe - Fresh Tomato Soup

  • 6 medium sized tomatoes or about 2 pound Italian plum tomatoes
  • 1 onion, chopped
  • 1 stalk celery, chopped
  • 2 cups broth or water
  • 1 tablespoon tomato paste
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon freshly ground pepper
  • 1/2 teaspoon salt
Cut tomatoes into thin wedges and place in 1 1/2 quart saucepan with all ingredients.
Simmer uncovered for 30 minutes.
Strain to remove tomato skins and seeds.
Adjust seasonings. Serves 4-6

Sunday, June 04, 2006

German Vegetarian Food Recipe - Hot German Bean Salad

  • 1/4 c White Grape Juice
  • 2 md Carrots -- chopped
  • 1/2 md Red onion -- chopped
  • 2 Stalks celery -- sliced
  • 1/2 c Water, or liquid from beans
  • 1/3 c Vinegar
  • 1 tb Sugar
  • 1 tb Cornstarch
  • 1 Vegetable Bouillon cube
  • 2 c Black beans, canned
  • 1 c Red kidney beans, canned
  • 1 Red onion, optional
In a large skillet, add white grape juice and heat over medium-high heat.
Stir fry carrots, onion, and celery for two minutes.
Remove from heat.

In a small bowl, stir together water, vinegar, sugar, cornstarch, and bouillon cube, crumbling cube as much as possible.

Add mixture to skillet.
Cook and stir over medium-high heat 1 to 2 minutes, or until mixture is thickened and bubbly.

Stir in black and kidney beans.
Cook additional 2-3 minutes, stirring occasionally, until mixture is heated through.
Garnish with sliced red onions, if desired.

May be served hot or cold.

One serving; 164 cal; 33 gm carb; 6 gm protein; trace fat, 304 mg sodium, 0 mg cholesterol.
(Sodium may be reduced by cooking dry beans instead of using canned, using no added salt)

Thursday, June 01, 2006

Types of Herbal Tea

Chamomile Tea has soothing, calming and relaxing properties. It helps digestion, coughs, colds, poor skin, and is used as a liver tonic. The entire chamomile plant can be used for tea. However, the flowers are the most flavorful.

To 2 teaspoons dried flowers or 1 tablespoon of fresh flowers add 1 cup boiling water. Steep to taste.

Peppermint Tea helps indigestion, head colds, headaches, appetite loss, bronchitis, and fever and gal bladder problems. It can be used as a blood and liver tonic.

To 1 teaspoon of peppermint add 1/2 cup of boiling water. Steep 10 minutes.

Angelica is a remedy for colds, coughs, pleurisy, flatulence, rheumatism, fever, nervousness, poor skin, appetite loss, gas, indigestion and can also be used as a blood tonic. Fresh Angelica root stimulates production of digestive juices and improves the flow of bile. This tea resembles china tea with a celery taste.

To 1 teaspoonful of dried or 3 teaspoons of fresh add 1 cup of boiling water. Steep to taste.

Lemon-iced Tea

 Sunkist Lemons
4 cups boiling water
6 herbal tea bags (peppermint and spearmint blend or ginger flavored) ice cubes
Honey or sugar to taste

With vegetable peeler, peel each lemon in continuous spiral, removing only outer colored layer of peel (save peeled fruit for other uses). In large pitcher, pour boiling water over tea bags and lemon peel. Cover and steep 10 minutes. Remove tea bags; chill tea mixture with peel in covered container. To serve, remove peel and pour over ice cubes in tall glasses. Sweeten to taste with honey. Garnish with lemon half cartwheel slices, if desired. Makes 4 (8 ounce) servings.

Lemon Balm Tea will perk you up in the morning; help bloating, gas, mood disorders, bronchial inflammation, high blood pressure, mild vomiting, toothache, earache and headaches. Lemon Balm has anti-bacterial and anti-viral properties.

Use the plants leaves. A good combination is lemon balm and fennel. To 1 teaspoon of crushed lemon balm add 1 cup boiling water. Steep 10 minutes. Take twice a day.

Fennel Tea helps bronchitis, digestive problems, coughs, stimulates movement of food through the stomach and intestines, dries respiratory phlegm and destroys germs. It makes a good after dinner tea.

Use crushed or ground seeds. To 1 - 1 1/2 teaspoons of ground seeds add 1 cup of boiling water. Steep to taste.

English Rose Tea

1/2 cup dried red rose petals
2 tablespoons dried lemon balm
1 tablespoon dried rosemary

Mix well. Use 1 teaspoon for each cup.