Vegetarian Eating and Cooking

Table of Contents

Chapter 1
History of Vegetarianism ……………………………………………………………………………………………….. 4
Vegetarianism in Religion ………………………………………………………………………………………………. 4
Hinduism …………………………………………………………………………………………………………………….. 5
Other Religions …………………………………………………………………………………………………………….. 5

Chapter 2
Types of Vegetarians …………………………………………………………………………………………………….. 6
Strict Vegetarian/Vegan ………………………………………………………………………………………………… 6
Health Benefits …………………………………………………………………………………………………………….. 7
Lacto vegetarian …………………………………………………………………………………………………………… 8
Health Benefits …………………………………………………………………………………………………………….. 9
Lacto Ovovegetarian ……………………………………………………………………………………………………… 9
Health Benefits …………………………………………………………………………………………………………… 10
Flexitarian ………………………………………………………………………………………………………………….. 11

Chapter 3
The United States ……………………………………………………………………………………………………….. 11
Origins ………………………………………………………………………………………………………………………. 12
Important Literary Contributions …………………………………………………………………………………… 12
England ……………………………………………………………………………………………………………………… 14
Expansion ………………………………………………………………………………………………………………….. 14
India………………………………………………………………………………………………………………………….. 15
Gujarat………………………………………………………………………………………………………………………. 16
Andhra Pradesh ………………………………………………………………………………………………………….. 16
Punjab ………………………………………………………………………………………………………………………. 17
Germany ……………………………………………………………………………………………………………………. 17

Chapter 4
Vegetarian Food and Your Health ………………………………………………………………………………….. 18
Cardiovascular Disease ………………………………………………………………………………………………… 18
Hypertension ……………………………………………………………………………………………………………… 19
Diabetes ……………………………………………………………………………………………………………………. 19
Cancer ……………………………………………………………………………………………………………………….. 20
Other Diseases ……………………………………………………………………………………………………………. 20

Chapter 5
How to Plan a Vegetarian Diet ………………………………………………………………………………………. 21
Simple Guidelines for the Beginner ……………………………………………………………………………….. 21

Chapter 6
What about Protein? …………………………………………………………………………………………………… 22
How about Calcium? ……………………………………………………………………………………………………. 22

Chapter 7
Supermarket Shopping Tips ………………………………………………………………………………………….. 23
A Sample of a Vegetarian Menu ……………………………………………………………………………………. 23

Chapter 8
Forget about the Five Food Groups ……………………………………………………………………………….. 24
Group 1 – Vegetables…………………………………………………………………………………………………… 24
Group 2 – Whole Grains ……………………………………………………………………………………………….. 25
Group 3 – Fruit ……………………………………………………………………………………………………………. 25
Group 4 – Legumes ……………………………………………………………………………………………………… 25

Chapter 9
Pregnancy and Vegetarianism ………………………………………………………………………………………. 26
Calcium ……………………………………………………………………………………………………………………… 26
Vitamin B12 ……………………………………………………………………………………………………………….. 27
Iron …………………………………………………………………………………………………………………………… 27
Protein ………………………………………………………………………………………………………………………. 27
Suggestions for Meals during Pregnancy ………………………………………………………………………… 28

Chapter 10
Vegetarianism and Children………………………………………………………………………………………….. 29
As Your Newborn Grows………………………………………………………………………………………………. 29
Older Children ……………………………………………………………………………………………………………. 30
Don’t Rely on Gimmicks ……………………………………………………………………………………………….. 30
Children are Different than Adults …………………………………………………………………………………. 31
Important Nutrients for Children …………………………………………………………………………………… 31

Chapter 11
Helpful Tips for Parents ……………………………………………………………………………………………….. 32
School Lunch …………………………………………………………………………………………………………… 32
Having Friends Over …………………………………………………………………………………………………. 32
Family Members ……………………………………………………………………………………………………… 33
Plan Ahead ……………………………………………………………………………………………………………… 33
Advantages of being a Child Vegetarian …………………………………………………………………………. 34

Chapter 12
Vegetarianism and the Elderly ………………………………………………………………………………………. 35
Health Benefits for the Elderly ………………………………………………………………………………………. 35

Chapter 13
How to Properly Cook Vegetables Common in Vegetarian Cuisine ……………………………………… 36
Broccoli ………………………………………………………………………………………………………………….. 36
Eggplant …………………………………………………………………………………………………………………. 36
Lentils ……………………………………………………………………………………………………………………. 37
Black Beans …………………………………………………………………………………………………………….. 38
Red Beans ………………………………………………………………………………………………………………. 38
Homemade Veggieburgers………………………………………………………………………………………… 39
Zucchini………………………………………………………………………………………………………………….. 39
Tofu ………………………………………………………………………………………………………………………. 40
Cauliflower …………………………………………………………………………………………………………….. 41

Chapter 14
Do not be Afraid of New Things …………………………………………………………………………………….. 41