A vegetarian is Normally the enemy of a Chef a Alien or Just A Diet
normally nothing in the menu will be make him- her happy and most probably only when is full house, with two of u best chefs sick at home with fever………………. they will come to our restaurant ..
Here a bite mote to understand them after today visit to the vegetable market in Kuala Lumpur
|Busy market lot of people|
|this call fresh|
|wish to have it every day in the kitchen white roots|
BEING A VEGETARIAN MEANS DIFFERENT THINGS TO DIFFERENT PEOPLE.
The foundation of a vegetarian diet comes from the earth – grains, vegetables, fruits, legumes, nuts, and seeds.
- Vegan - no animal products
- Lacto-ovo – includes milk products and eggs
- Ovo - includes eggs
- Pesco - includes fish and seafood
- Pollo - includes poultry, eggs, milk products
- Macrobiotic - no red or white meats
- Think Variety: select a wide range of vegetables, fruit, whole grains, and legumes;
- Think Energy: eat enough calories to meet you energy needs and to maintain a healthy weight.
- Think Soy: 25grams of soy protein per day as part of a diet low in saturated fat has been shown to lower cholesterol and may reduce the risk of heart disease. Soy protein may also reduce the risk of certain cancers such as prostate and colon cancer and possibly breast cancer.
POTENTIAL PITFALLS!Simply removing meat from your current eating patterns may lead to an unbalanced diet that is not meeting your body’s energy, protein, iron, zinc, calcium, and vitamin B12 requirements.
Vitamin B12 is only found in animal products or fermented plant products. Therefore, consult your doctor regarding you vit B12 status.
WHAT ARE LEGUMES?
Legumes are the dried seeds of pod plants. Found in many shapes and colors, these delicious foods provide unlimited variation to our menus. Examples include, lentils, chickpeas, kidney beans, peanuts and soybeans.
WHY CHOOSE LEGUMES?
They can be substituted advantageously for meat because they are sources of protein and are:
- Low in total and saturated fat
- Good sources of soluble fiber
- Sources of iron and calcium
Legumes, nuts, seeds and cereals are all sources of PLANT proteins. Plant proteins WORK TOGETHER AS A TEAM. They complement and enrich each other to form high quality/complete protein similar to that of meat and other animal products.
PROTEINS TEAM WORK IN ACTION:
- Lentils and rice
- Black beans and rice
- Baked beans and whole grain bread
- Peanut butter and whole grain bread
- Hummus (tahini and chickpea dip)
- Kidney bean and nut salad
- Lentil vegetable soup
- Tofu, stir fried vegetables, and rice
1) Add cooked legumes to your favourite recipes
2) Make a more bean than meat chili
3) Use hummus dip and veggies as an afternoon snack
4) Make black bean or lentil soup as a great post workout refueler
5) Canned and frozen are fast and easy to use, so use them most often!TIPS FOR BOOSTING PROTEIN POWER
- Top salads with a variety of beans;
- Blend soft tofu or yogurt with fruit and regular/soy milk for high protein shake;
- Use soy protein alternatives to meat- A 250g package of Oh Naturel! Meatless Ground Burger is the equivalent to one lb of uncooked lean ground beef.
- Plant sources of iron are called “non-heme” iron, and are not absorbed as well as the “heme” sources of iron found in animal foods.
- Non-meat eaters, especially active, menstruating women need to pay attention to their dietary iron needs.
- Consuming foods rich in vitamin C with any iron rich food will improve its absorption.
- Top sources of iron for the vegetarian athlete include legumes, dark leafy green veggies, dried fruits, whole grains, iron enriched breads and cereals.
- Bran flakes cereal with strawberries
- Whole wheat bread and orange juice
- Enriched pasta and tomato sauce
- Raw spinach with Lemon slices
- Raisins, figs, apricots IN Fruit salad with cantaloupe & strawberries
- Tofu, tomato and red pepper stir fry
- Tomato based lentil soup and chili