Raspberry 8+3: Vegetarians are Aliens , Enemy of Chef's***

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

TIPS FOR PLANNING A VEGETARIAN DIET:

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 
Cholesterol-free 
Good sources of soluble fiber 
Sources of iron and calcium 
Economical 

BUILD POWER WITH PLANT PROTEINS:

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

SOME PREPARATION AND COOKING TIPS:

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.

GET THE MOST IRON FOR YOUR BUCK!

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.

EXAMPLES OF FOOD COMBINATIONS TO MAXIMIZE IRON ABSORPTION: