Vegetarianism is the practice of not eating meat, fish, or poultry. Some vegetarians, called vegans, also exclude eggs, milk, and other animal products from their diets. Others who consider themselves vegetarian avoid red meat but eat poultry, fish, or both.
Attitudes about meat-centered meals often stem from the culture in which people live. People get used to eating certain foods and not others. For example, in contrast to North America, Australia, and Europe, where most people eat meat, most people in India are vegetarians.
In other parts of the world, such as regions of Africa and China, meat may be an unaffordable luxury for the average person.
People are vegetarians for many reasons. Some choose vegetarianism
because of personal ethical or moral views, believing that it is wrong to kill animals for meat. Others believe it is unhealthy to eat meat. Certain religious groups, such as Hindus and many Buddhists, practice vegetarianism as part of their faith. Still others are concerned
that the earth’s ability to feed its population is limited. Worldwide, good agricultural land is scarce, and a large portion of this limited resource is used to grow grain that is fed to cattle. Some people believe that it would make more sense to use that land to grow crops for human consumption.
Vegetarian Nutrition
Although vegetarianism can be a very healthy lifestyle, vegetarians must be sure that their bodies are getting the necessary nutrients. For example, children need a certain amount of protein in their diets in order to grow properly, and everyone needs protein to remain healthy. Meat and dairy products are excellent sources of protein, but they are not the only sources. Fruits, vegetables, grains, and legumes (plants that grow seeds within pods, such as beans, peas, and lentils) also provide protein. However, most plant proteins are not complete.
proteins—proteins that contain all of the necessary amino acids, the building blocks of protein. Soybeans and soybean products such as tofu and soy milk do contain complete proteins, making them very popular among vegetarians. But eating certain combinations of other foods in the same meal, or even in the same day or two, can also supply the body with complete proteins. These combinations include beans, lentils, or peanuts with rice, wheat, or corn. For example, rice and lentils, corn tortillas and beans, and even peanut butter and wheat bread all provide complete proteins.
Calcium is another necessary part of a balanced diet that is provided
by animal products, primarily dairy. Calcium is very important
for healthy bones, joints, and teeth. However, many meatless and nondairy foods contain significant amounts of calcium. Whole grains, legumes, nuts, and dark green vegetables such as broccoli and kale are all good vegetarian sources of calcium.
The most important thing to remember when considering a vegetarian
diet is balance. A healthy assortment of fruits, vegetables, and grains can provide most of the vitamins and minerals that the body needs, without adding much fat or cholesterol.
Planning the Menu
Planning a meatless menu offers great flexibility. Vegetarian meals may have a main entrée, or they may consist of two or three courses of equal importance. A vegetarian cook can serve a light meal of soup, bread, and salad, or for a heartier meal, a casserole or a pasta dish. Different combinations of flavors and textures provide variety, adding zest and contrast to any meal.
When planning your own menus, you may want to consider the seasons of the year. Serve a hot, thick soup on a cold winter night and perhaps a chilled fruit soup on a warm summer evening. Although imported produce may be available at all times of the year from almost any place in the world, certain fruits and vegetables are fresher and easier to find when they are at their peak. For example, crisp spears of asparagus appear in most markets in the spring, while summer brings sweet corn and bright red tomatoes. As a cook, you’ll learn to enjoy taking advantage of fresh seasonal foods.
Adding an international flair to vegetarian meals offers a whole new world of flavors. The recipes in this book are a sampling from around the globe, representing more than a dozen countries, so step into the kitchen and explore some of the world’s culinary treasures.
