Vegeterian Diets

[thecountrydoc]

After all the discussion about vegeterianism reciently I thought perhps you all would be interested in some medical facts.

Respectfully,
Doc
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UNDERSTANDING VEGETERIAN DIETS

If you think that a vegetarian diet is a "one size fits all" strict eating plan, you'll be interested to learn that there are many styles of vegetarianism. In fact, it is likely that one style could satisfy the vegetarian yen in just about anyone, even if it is only at a single meal.

WHAT ARE VEGETERIAN DIETS?

In the purest sense, a vegetarian diet is a plant-based diet that not only shuns all sources of meat, poultry, and fish but also any foods derived from animals. There are, however, many varieties on this theme.

Vegan Diets: This is the strictest of all the vegetarian options, as vegans, which is the name for individuals who follow a vegan diet, avoid ALL foods from animal sources. In other words, at a barbecue, the only part of the cheeseburger that a vegan could eat would be the bun, pickle and ketchup, as these foods are from plant sources. The ground beef burger and the cheese (both derived from a cow) would be off limits. A savvy hostess would need to grill up soy burgers and top them with a slice of soy cheese to satisfy the palates of her vegan guests.

Lacto-Vegetarian Diets: A less strict vegetarian is one who follows a lacto-vegetarian diet. Similarly to vegans, lacto-vegetarians avoid all foods from animal sources except for dairy foods, such as milk, yogurt and cheese (lacto means dairy). At a barbecue, you would find the lacto-vegetarian also hunting for a soy burger to sandwich between her bun, but the burger could be topped with the same cheddar cheese that the carnivorous, or meat-eating, guests are enjoying. The lacto-vegetarian would also be able to enjoy the make-your-own sundae ice cream (dairy) dessert. Unfortunately, the strict vegans at this barbecue, who are looking for a sweet ending to their meal, would have to hope that a fruit sorbet (a blend of puree fruit and a sweetener) is also a dessert option.

Lacto-Ovo-Vegetarian Diets: A vegetarian-style diet that allows even more flexibility in is the lacto-ovo vegetarian diet, which includes not only dairy foods but also eggs (ovo means eggs). Omelets, scrambled eggs and products made with eggs can appear in the lacto-ovo vegetarian’s repertoire of menu options. At a barbecue, the lacto-ovo vegetarian would not only be able to enjoy a soy burger topped with cheddar cheese as well as the ice cream dessert, but she could also devour the tasty deviled egg appetizers.

Flexitarian Diet: The latest vegetarian diet to make its way on the eating scene is the flexitarian diet or a "part time" vegetarian diet. Flexitarians are vegetarians who sometimes eat meat, fish, and poultry. For the flexitarians at a barbecue, the sky is the limit as there wouldn't be any foods on the buffet table that they would need to avoid, especially if this happens to be their meat-eating night.

THE PROS AND CONS OF A VEGETERAN DIET

The Pros

When it comes to fighting many chronic diseases, a vegetarian diet can provide potent dietary ammunition. Numerous research studies have shown that a diet rich in plant foods, specifically, whole grains, fruits, vegetables, nuts, and legumes, such as dried peas and beans — the staples of a vegetarian diet — can help lower the risk of obesity, heart disease, high blood pressure, a specific type of diabetes, and certain cancers.

For those interested in maintaining a healthy weight, vegetarian diets can be kind to your waist, as the satiety-provoking whole grains, fruits, and vegetables tend to "fill you up before they fill you out". In other words, the fiber in these plant foods, and in the case of the fruits and vegetables, their high water, yet low calorie content, enables you to feel full or satiated long before you are likely to over consume an excessive amount of calories. A dinner plate piled high with a variety of vegetables ladled on top of a bed of brown rice and black beans may leave little room in your stomach for a second helping, and more importantly, for you to overindulge on the brownie a la mode that follows the meal.

When it comes to your heart health, plant foods tend to be extremely low in artery-clogging saturated fat. Dietary saturated fat is the biggest culprit in raising your blood cholesterol level. A high blood cholesterol level is a risk factor for heart disease. Since dietary cholesterol is found ONLY in animal foods, vegans have the unique opportunity to enjoy diets that are 100 percent dietary cholesterol-free. This is a plus for your health as dietary cholesterol can also raise your blood cholesterol level. Whole grains, fruits, and vegetables are also rich in antioxidants, such as vitamins C and E, and beta-carotene, which also provide an extra heart-protective bonus.

Vegetarians, in general, tend to have a lower incidence of high blood pressure than non-vegetarians. An elevated blood pressure level can not only increase the risk for heart disease but also stroke. High fiber, plant-based diets have also been shown to reduce the risk of type 2 diabetes, the most prevalent type of diabetes mellitus in the United States. Unfortunately, diabetes is also a risk factor for heart disease.

Lastly, since plant-based diets have been shown to reduce the risk of both colon and prostate cancer, it's not surprising that the American Cancer Society has advocated a diet rich in whole grains, fruits, and vegetables. The high fiber content, rich source of phytochemicals (plant chemicals), and the abundance of antioxidants found in plant foods are all thought to play a cancer-fighting role.

The Cons

While a vegetarian diet may help prevent many chronic diseases, an unhealthy vegetarian diet can create a different set of medical problems. A daily diet of only rice and vegetables may be "vegetarian" but far from a healthy and balanced diet. When meat, fish, poultry, dairy foods, and eggs are missing in the diet, several important nutrients could also be missing in action. All vegetarians need to make sure that they are consuming adequate amounts of protein, iron, zinc, and vitamin B12, calcium, and vitamins A and D. Vegetarians who include dairy foods in their diet need to avoid loading their plates with saturated-fat laden, full-fat dairy foods such as whole milk and cheeses. Even though fatty meats may be limited on a vegetarian diet, a steady diet of fatty dairy products could cause the amount of artery-clogging saturated fat that is consumed to be off the Richter scale. Also, a vegetarian diet isn't guaranteed to keep you svelte if it is a predominately junk food vegetarian diet that is loaded with high calorie cookies, cakes, candy, and sweetened drinks.


- By Joan Salge Blake, MS, RD, LDN. Blake is a nutrition professor at Boston University and a nationally known writer, lecturer and nutrition expert.

EATING GREEN

Your guide to organic and other in-the-news terms

When deciding what to feed your family, you're bound to face a bewildering array of food labels claiming that items are organic, natural or free range. Here’s what these labels mean:

Growing Conditions

Organic

If a product bears a "USDA organic" label, you are guaranteed that’s it’s at least 95 free of pesticides, synthetic fertilizers and sewage sludge and that it hasn’t been genetically modified or irradiated. No hormones or antibiotics are allowed; animals must be fed organically-grown feed and have access to the outdoors. While some experts have suggested that organic foods are healthier than conventionally-grown, the USDA doesn’t support these claims.

Sustainable

Sustainable agriculture refers to crops that are raised in ways that don’t harm the environment, are humane to animals, and that supports farm workers and farming communities. Not all sustainable foods are organic — most come from small family farms which may not have the time or resources to get organic certification (it is expensive and time-consuming). A related label is "Fair Trade," which certifies that farmers in developing countries have received a fair price for products like coffee that are grown in a sustainable way.

Natural

Natural refers to meat and poultry that contains no artificial flavors, colors or preservatives. There is no certification and because a food is called "natural," it doesn’t mean that farm animals were raised organically.

Locally Grown

Locally grown refers to crops produced no more than 250 miles from where they’re purchased. The emphasis is on seasonal, fresh produce, meats and dairy products but these crops may have been raised with pesticides.

If the label does not specify that the food any special growing conditions, you should assume it’s conventional. Crops and cattle are raised using synthetic chemicals, like fertilizers and pesticides to curb insect growth and increase the amount of food produced. Farmers can give their animals antibiotics, growth hormones and other medications. This is the way most crops and livestock have been raised in the U.S. for the past 50 years.

Hormones and Antibiotics

Antibiotic-Free

The term "antibiotic-free" is unregulated but producers can label foods "no antibiotics administered" or "raised without antibiotics," which means animals were raised entirely without the substances. Concerns have been raised that antibiotic use in cattle causes antibiotic resistant bacteria to develop, threatening human health.

Hormone-Free

For pork and chicken, the label "hormone free" is meaningless; these substances are banned when raising pigs and chickens. Beef may carry a "no hormones administered" label but no outside authority currently certifies this claim. Controversy has arisen over the artificial hormone rBGH which increases milk production. The U.S. is one of the few countries to approve its use; others have banned it because of concerns over human and animal health.

Animal Welfare

Free Range

Chickens that aren’t confined to cages and are granted access to the outdoors are called "free range." But the USDA only requires limited outdoor time; conditions can be crowded and dirty and there’s no outside monitoring.

Grass-Fed

Cattle raised largely on grass and hay are referred to as "grass-fed." No government regulations or inspections apply to the term and these cattle may not be organic. Since cows’ stomachs more easily digest grass than grain, it is a more natural, humane and antibiotic-free way to raise cattle.

WHOLE GRAINS


What are they?

The latest USDA dietary guidelines-which will form the basis of a revised Food Pyramid released in spring 2005-place a new emphasis on whole grains and whole grain products. Incredibly as it may seem in these anti-carb times, the base of the Food Pyramid is still called the "bread, rice, pasta, and cereal group" - with no mention of the quality or types of grain products which should be eaten. Eleven pieces of squishy white sandwich bread would technically fulfill your quota for the day! The guidelines are reviewed every five years and the new recommendation is that everyone should eat at least three servings per day of whole grains or at least half of the total servings from this group.

Why Eat Whole Grains?


The benefits of whole grains seem to expand with every new scientific study--from helping prevent diseases from cancer to cardiovascular disease to keeping weight down by lowering the glycemic index and providing a long-lasting feeling of satiation.

How Can I Incorporate Whole Grains Into My Diet?


You can quickly get into the habit of substituting whole grains for their refined versions whether it’s in home cooking or selecting products at the supermarket. Use whole wheat flour in your baked goods. Make the switch to brown rice and steel cut oats. Try a quinoa pilaf or creamy polenta as a side instead of white bread or mashed potatoes. Add a half cup of cooked whole grains to a salad. And always read labels to see that whole grains or whole grain flour come as the first ingredients in the list—many products which look healthy may actually be quite refined.

How Do I Store Whole Grains?

Because whole grains have more of the kernel intact, they go bad more quickly than super-refined products. Any whole grain flours, where the healthy oils in the germ have been exposed by the milling process, should be stored in an air-tight container in the fridge. Other whole grains such as barley, millet, quinoa, oats, and brown rice can be kept in a cool, dry place in an airtight container—they’ll stay fresh for months or longer.

Coming: How Can I Cook Whole Grains?;
How Do I Bake With Whole Grais?

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I'll come back later with some more information and some recipies.

Your brother in Christ
Doc

 

[mva1985]

Thanks Doc,

I must fall into the Flexitarian group!

 

[NightEternal]

I guess the cannibal tribes must be humanitarians then.

 

[thecountrydoc]

How can I cook with whole grains?

Whole grains should always be washed well before use and will generally take longer to cook than refined grain products, although quinoa and quick-cooking brown rice are both speedy whole grains. Most whole grains need two times as much water as the amount of grains you’re cooking and just need to be simmered until the water is absorbed, but check the recipes below for more details. For richer flavor, after washing you can "toast" the kernels in a pan over medium heat until they are mostly dry and begin to smell nutty and add a little salt to the pot as they cook. You can also soak most whole grains overnight to cut down the cooking time—this works great with brown rice and oats, which end up a bit softer than without the soaking.

How do I bake with whole grains?


You can always throw a handful of millet or oats into whatever you’re baking for a little nutritional boost, but the real basis of most whole grain baking will be whole wheat flour. Wheat and spelt are the only grains with enough gluten to give you that chewy texture that you want with many baked goods, but you can try mixing in small amounts of other types of flours such as millet, quinoa, rye, or barley for different flavors and added nutrition. An easy way to start baking with whole grains is to substitute half of the flour in any recipe with whole wheat. If you go all the way to whole wheat, you may find that the end result is too heavy, so increase the baking powder by one teaspoon for every three cups whole wheat flour or use more yeast and increase rising times for yeasted breads.
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Recipes to try:

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Whole Wheat Pizza Dough
Recipe Couertsy of Curtis Aikens

1 package dry yeast
1 1/4 cups lukewarm water
1 1/2 cups whole wheat flour
2 cups all-purpose flour
1 tablespoon olive oil
1 tablespoon honey
1/2 teaspoon salt

Proof yeast in a measuring cup with lukewarm water.

In a food processor add whole wheat and all purpose flours, proofed yeast, oil mixed with honey and salt.

Pulse processor to combine all ingredients.

Then process until the dough forms a ball on the blade. Remove dough to a large oiled bowl.

Cover with plastic wrap or a kitchen towel and let rise in a warm place for 45 minutes or until dough has doubled in bulk.

Punch down dough and transfer to a floured board and knead briefly.

Divide dough into 4 equal portions and roll each piece into a ball.

Place the balls of dough, covered, in the refrigerator for at least 2 hours or overnight.

Bring the dough to room temperature before proceeding.

On a floured board roll and stretch each piece of dough into a 7 to 8-inch circle.

Place each circle on a wooden pizza peel or pizza pan and top as desired.


Preheat oven to 450 degrees F. and bake 7 to 8 minutes per pizza.

Toppings for Pizza:
Grated mozzarella cheese
Grated Parmesan cheese
Ricotta cheese
Sliced tomatoes
Sliced onions
Sliced mushrooms (chanterelles)
Roasted red bell peppers, peeled, seeded, sliced
Calamata olives, pitted and sliced
Japanese eggplant, sliced thin
Leeks, washed well, outer leaves trimmed, sliced into "rings"
Broccoli florets
Spinach leaves
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Organic Whole Wheat Sandwich Bread with Oats and Pecans
Recipe courtesy of Amy Scherber

Mildly

Sweet and slightly crunchy, our version of whole wheat oatmeal bread is great for tuna sandwiches. Cut in thick slices, it's perfect for French toast. Shape it into rolls for a dinner party or a family picnic. For variety, add one and a half cups (seven and a half ounces) of golden raisins to the dough and shape half of it into twists; crusty and delicious, they're good for breakfast-on-the-go and afternoon snacks. This versatile bread is sure to become one of your favorites.



1 teaspoon active dry yeast
1/4 cup (2 ounces) very warm water (105 to 115 degrees F)
3 3/4 cups, or more if necessary (18 1/2 ounces) organic whole wheat flour
2 3/4 cups (12 1/2 ounces) organic unbleached all-purpose flour
2 cups (6 ounces) organic old-fashioned rolled oats
2 tablespoons (3/4 ounce) Kosher salt
1 1/2 cups (12 ounces) Sponge Starter
2 1/2 cups (20 ounces) cool water ( 75 degrees F)
3 tablespoons (1 1/2 ounces) honey
3 tablespoons (1 1/2 ounces ) molasses
2 tablespoons (1 ounce) Canola oil (or other vegetable oil)
2 cups (8 ounces) pecan pieces, toasted
Additional rolled oats for topping
Two 9 by 5-inch loaf pans, oiled


Place the yeast and warm water in a large bowl and stir with a fork to dissolve the yeast. Let stand for about 3 minutes.

Whisk the whole wheat flour, unbleached flour, oats, and salt together in a medium bowl.

Add the sponge starter, cool water, honey, molasses, and oil to the yeast mixture. Mix with your fingers for 1 to 2 minutes, just long enough to break up the sponge (the mixture should look milky and be slightly foamy).

Add the flour mixture to the bowl and stir with your fingers to incorporate the flour, scraping the sides of the bowl and folding the dough over itself until it gathers into a shaggy mass. Don't be concerned if the dough feels very sticky at this point.

Lightly flour a work surface. Remove the dough from the bowl and knead it for 6 to 8 minutes, until it becomes compact and elastic. It should be very moist but not mushy. If it feels too stiff to knead, add water 1 tablespoon at a time until you have a soft, malleable dough. If it's sloppy wet and impossible to knead, add another 1/4 to 1/3 cup (1 1/4 to 1 2/3 ounces) of whole wheat flour.

Shape the dough into a loose ball and let it rest, covered with plastic wrap, on the lightly floured work surface for 20 minutes. (This rest period is the autolyse.)

Flatten the dough and stretch it gently into a rectangle about an inch thick. Spread the pecans and raisins evenly over the dough. Fold the whole mass into an envelope and knead and fold it gently until the nuts are well distributed, about 2 to 3 minutes. If the dough resists, let it rest for 5 minutes and then continue kneading. Some of the nuts may pop out of the dough, but they can easily be incorporated again after the first rise, when the dough has softened.

Shape the dough into a loose ball and place it in a lightly oiled bowl, along with any loose nuts. Turn the dough to coat the top with oil, and cover the bowl tightly with plastic wrap. Let the dough rise at room temperature (75 to 77 degrees F) until it has doubled in volume, about 2 1/2 to 3 hours. (You can also refrigerate this dough overnight and shape it and bake it the next day: Let it rise for 1 hour at room temperature, or until it looks slightly puffy but not doubled, before refrigerating. The next day, let it rise for 2 hours at room temperature before shaping it.)


When the dough has doubled, loosen it from the bowl with lightly floured hands and gently pour it onto a floured work surface.

Press any loose pecans into the dough and divide it into 2 equal pieces. Shape each piece into a log. Spread the oats for topping on a flat plate or baking sheet.

Use a pastry brush or a plant sprayer to lightly moisten the top of each log with water, then roll the tops of the loaves in the oats.

Place each loaf seam side down in an oiled 9 by 5-inch loaf pan. Cover them with plastic wrap and allow to rise for about 2 hours, or until they have doubled in size (a finger pressed into the dough will leave an indentation).

Thirty minutes before baking, preheat the oven to 425 degrees F. Place a baking stone in the oven to preheat and place an empty water pan directly below the stone.

When the loaves have doubled, place the pans on the baking stone. Quickly pour 1 cup of very hot water into the water pan and immediately shut the door. After 1 minute, using a plant sprayer, mist the loaves quickly 6 to 8 times then shut the oven door. Repeat the misting procedure 1 minute later.

Bake for 15 minutes, then reduce the oven temperature to 375 degrees F and bake for 20 to 25 minutes longer, until the loaves sound slightly hollow when tipped out of the pan and tapped on the bottom. The sides and bottom of the loaf should feel firm and slightly crusty. If the tops are browned but the sides are still somewhat soft, place the loaves directly on the stone to bake for 5 to 10 minutes longer. Transfer the loaves from the pans to a rack and allow to cool completely before slicing.
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Blueberry Whole-Wheat Pancakes with Blueberry Syrup
Recipe courtesy Gourmet Magazine

2 cups buttermilk
3 large eggs
6 tablespoons (3/4 stick) unsalted butter, melted and cooled, plus additional melted butter for brushing the griddle
3/4 cup all-purpose flour
1/2 cup whole-wheat flour
1/4 cup wheat germ
1 teaspoon salt
2 teaspoons double-acting baking powder
1 1/2 teaspoons baking soda
3 tablespoons sugar
2 cups blueberries, picked over


In a bowl whisk together the buttermilk, the eggs, and 6 tablespoons of the butter.

In a large bowl whisk together the flours, the wheat germ, the salt, the baking powder, the baking soda, and the sugar, add the buttermilk mixture, and whisk the batter until it is just combined.

Heat a griddle over moderately high heat until it is hot enough to make drops of water scatter over its surface and brush it with some of the additional melted butter.

Working in batches, pour the batter onto the griddle by 1/3-cup measures, sprinkle each pancake with about 2 tablespoons of the blueberries, and cook the pancakes for 2 minutes on each side, or until they are golden.

Transfer the pancakes as they are cooked to a heatproof platter and keep them warm in a preheated 200 degrees F. oven.

Serve the pancakes with the Blueberry Syrup.


Blueberry Syrup:
6 cups blueberries, picked over
3 cups sugar
1/2 lemon, zest removed in strips with a vegetable peeler
1/8 cup fresh lemon juice


In a large saucepan combine the blueberries and 3/4 cup water, bring the mixture to a boil, and simmer it, covered, for 10 minutes.

Puree the mixture in batches in a blender or food processor and force it through a fine sieve into a bowl, discarding the solids.

In the pan, cleaned, combine the sugar, the zest, and 1 1/2 cups water, bring the mixture to a boil, stirring until the sugar is dissolved, and boil it, uncovered, until a candy thermometer registers 200 degrees F.

Discard the zest, add the blueberry mixture, and boil the syrup, stirring, for 1 minute.

Let the syrup cool, skim off any froth, and stir in the lemon juice.

Pour the syrup into glass jars with tight-fitting lids.

The syrup keeps, covered and chilled, for 3 months. Serve the syrup warm over pancakes or ice cream.


Variation: Apple Pancakes with Sauteed Apples
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ENJOY!

DOC

 

[Sophia7]

Thanks for the recipes, Doc.

 

[annie1speed]

Where's the Sponge Starter Recipe? I would need to start it from scratch. That bread recipe looks yummy!

 

[thecountrydoc]

Hi Annie,

I don't have the Sponge Starter Recipe at my finger tips, but I'll get my wife to retrive it and will post it.

Your brother in Christ,
Doc

 

[thecountrydoc]

This is a recipe that can be used as a basic sponge starter for any bread as well as for other specialty
breads. It is taken from; AT THE DACHA: RUSSIAN HOME COOKING

2 cups unbleached white flour
1 cup milk
1 cup water

Five days before bread-making, prepare the sponge by mixing the 2 cups of flour, the 1 cup of water and the milk. Let stand, covered, at room temperature fo about 5 days. The sponge will give off a strong, sour smell.

Once the sponge is ready, prepare the bread.

Just a side note: The earliest levened bread baked by the Slavs was a type of sourdough. A lump of dough was reserved from each bread-baking and alowed to ferment, then used as the starter for the next batch. Even today classic recipes for yeast-raised doygh begi with an opar, or starter, to add that faint taste of sour that Russians so love. This type of bread is especially aromatic as it bakes, reminding one of early accounts of St. Petersburg, where the stirring order of freshly baked bread drifted down the Nevsky Prospect at dawn.

Enjoy!
Doc

 

[thecountrydoc]

Protein-
Soy burgers and other "veggie" meats, soy milk, tofu, soy cheese, low fat milk, yogurt and cheese, nuts and soy nuts, peanut butter, eggs and egg whites

Iron-
Enriched grains, pasta, rice and breads, iron-fortified ready-to-eat cereals and "veggie" meats, oatmeal, barley, nuts, sunflower seeds, legumes (dried peas and beans, such as black, kidney and navy beans and chick peas), whole wheat bread, blackstrap molasses, tomato juice, broccoli, and dried fruits such as apricots, currants, figs, raisins and prunes

Zinc-
Soy milk, tofu, fortified soy burgers, soybeans, cooked or dry roasted, fortified "veggie" meats, legumes, nuts and seeds, wheat germ and fortified ready-to-eat cereals

Vitamin B12-
Eggs and low fat or nonfat dairy foods. Fortified foods such as ready-to-eat cereals, soy milk and soy burgers. Note: Check the Nutrition Fact Panel on the food product’s label to ensure that vitamin B12 has been added. A vitamin supplement is also an option.

Calcium -
Low fat or nonfat dairy foods, calcium fortified soy milk and orange juice or other calcium-fortified foods, tofu made with calcium, broccoli, bok choy, okra, kale, mustard greens, almonds and a calcium supplement.

Vitamin D-
Low fat or nonfat milk, fortified soy milk, soy yogurt, regular yogurt and ready-to-eat cereals. A vitamin supplement is also a reliable source.

Vitamin A -
Fortified low fat or nonfat milk, deep orange and leafy green vegetables and fruits, such as pumpkin, butternut squash, carrots, apricots, cantaloupes, spinach and kale.

Omega-3-Fatty Acids-
Walnuts, ground flaxseeds, tofu, soybeans, and soybean, canola, flaxseed and walnut oils.

More recipes to come!
Doc