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A Big Slice Goes Vegetarian

Although Ted and I are not vegetarians, some of our best friends are! We want to salute them and this healthy lifestyle choice with some information on vegetarian nutrition, tofu and of course some of our favorite recipes. We hope you enjoy our March Newsletter. Next month is Spring Cleaning!
Clare

Vegetarian Nutritional Concerns

If there was any concern, vegetarians and those considering that lifestyle can breathe a sigh of relief. Plant based diets are healthy and complete. Plus they have the distinct advantage of obtaining their nutrients from high fiber sources which are also low in saturated fat and cholesterol. But if there is any lingering doubt, let's look at specific concerns often expressed regarding the vegetarian diet.

1. Protein: Science has modified the method through which the body obtains proteins from food. Not that long ago, complete proteins were thought to have to come within a single meal. That no longer seems true. The American Dietetic Association agrees that it is possible to obtain all of the amino acids that you need over the course of the day. Most vegetarians receive their proteins from a selection of legumes, vegetables and whole grains.

2. Iron: Believe it or not, but only about one-fifth of dietary iron comes from meat. As for plants, the best sources for iron are dark green vegetables, soy products, dried fruits and nut and whole grains. Vitamin C helps in the absorption of iron, while caffeine decreases absorption.

3. Calcium: Of course, some of the riches sources of calcium are dairy products. Vegans must plan their diet well and include dark green vegetables, beans, tahini, almonds, figs and fortified soy milk and tofu. Those carnivores out there actually require more calcium in their diets, because it is needed for the consumption of animal protein. Vegetarians may actually have lower calcium needs.

4. Vitamin D: This is produced when the body is exposed to sunlight. Vitamin D is stored by the body in the summer for use in the winter. On average about 10 to 15 minutes of sun a day will suffice. Sunblock containing spf 8 or higher will inhibit the production of Vitamin D. Dairy products and fortified rice and soy milks contain Vitamin D. If you are not getting enough sunlight, or eating the fortified foods, you might want to consider taking a supplement.

5. Vitamin B12: This is not a concern for lacto-ovo vegetarians. Vegans will need to see if the food that they consume has been fortified with Vitamin B12. If not, they need to consider a supplement. The symptoms of Vitamin B12 deficiency may take 5 or more years to develop in adults.

6. Iodine: Regular iodized table salt is a great source. But if you use only sea salt, be sure that your diet does have a reliable source. The best sources for iodine are seaweed and vegetables grown near the ocean. Iodine is necessary for the normal metabolism of of cells.

7. Omega-3 Fatty Acids: Your best source for Omega-3 Fatty Acids is in the oil of flax seeds, walnuts, canola oil and soy beans. These fatty acids prevent blood clotting and are good for the heart. But low levels of Omega-3 Fatty Acids has also been associated with depression.

For some great vegetarian recipes for kids, click here.

Cauliflower and Black Bean Stew

2 tablespoons olive oil
2 cups chopped scallions
3 cloves garlic, minced
1 teaspoon ground cumin
1 head cauliflower, broken into florets
2 cans black beans, drained
1 can diced tomatoes
1 cup water
salt
tabasco

Heat olive oil, add garlic and scallions until tender.
Add remaining ingredients, stirring occasionally, for 30 minutes or until cauliflower is tender.
Serve over rice.

Curried Kale and Chickpeas

3 tablespoons olive oil
2 cups chopped onions
5 cloves garlic
6 cups raw chopped kale
2 tablespoons curry powder
1 teaspoon ground ginger
1 teaspoon cumin seed
1 teaspoon ground coriander
2 cups vegetable broth (can use vegetable bouillon)
3 cups chickpeas (canned and drained)
2 cups diced tomatoes (canned or fresh)
salt

Steam kale in a little water and set aside.
Heat olive oil, add onion and garlic until both are tender.
Stir in steamed kale.
Stir in spices.
Add broth and bring to boil.
Add chickpeas, tomatoes and salt.
Bring to another boil and then reduce heat and simmer, uncovered, for 30 minutes.
Serve with brown rice.

Tofu

Tofu, or bean curd, is made from coagulated soy milk. The curds are then pressed into a block much in the same way cheese is made. It originated in China, but the actual date and methods of production are not known, although it is generally believed that the very first soy milk curdling was probably an accident. The word tofu came to us from the Japanese after they had adopted the product from China.

Method of production

1. soy beans are boiled until soft and then mashed and strained. This is soy milk.

2. The milk is then boiled and a coagulant is added to cause the milk to curdle. The additive can be a salt, which produces a tofu that is slightly brittle in nature; an acid, which produces a jelly like tofu; or an enzyme, this is the method most often used today and produces the familiar cheese-like texture.

3. The curds are the pressed into blocks of finished tofu. The amount of liquid pressed out will affect the dryness and density of the final product. The tofu that predominates in the west tends to be rather firm and dry.

4. The tofu can then be flavored with a variety of ingredients. Herbs and spices can be added, or the tofu can be soaked in an acid which produces a tartness that is desirable for dessert recipes.

Ok, so you bought some tofu, now what do you do?

Tofu is essentially flavorless and can be added to many dishes, mostly for texture. It is a great source of protein and with a little creativity can act as a satisfying meat substitute.

To add some flavor, try marinating your tofu. There are many Chinese sauces that are perfect, and they add a great savory flavor to the curd. Remember, tofu is like a sponge, and will soak up flavors readily. Time your marinating according to the size of the pieces of tofu, and the strength of the marinade. Thick sauces will require longer marinating, thin sauces, like soy sauce, may only need 15 to 20 minutes.

Cooking with tofu

stir-fry - Sauté the tofu in some hot oil until it begins to brown. Add vegetables for a great quick dinner.

deep-fry - For a healthy appetizer, place the tofu in 375 degree oil and fry until golden. This is also used for a dessert called a chinese doughnut.

boil - Bring water to a rapid boil and add cubes of tofu. Boil for about 5 minutes. This is great if you are adding tofu to a dish with a heavy sauce.

bake - Baking requires extra firm tofu. Make sure it is well drained after marinating. Place in a preheated 375 degree oven for about 20 to 30 minutes. Try a snack of baked tofu marinated in teriyaki sauce!

Lemon Tofu Cheesecake

Crumb Crust:
1 cup vanilla wafer crushed
2 tablespoons pecans, finely chopped
2 tablespoons soy margarine, melted

Filling:
1 pound 8 ounces tofu
1 pound lowfat cream cheese
3/4 cup granulated sugar
1/4 cup all-purpose flour
1 tablespoon grated lemon peel
1 tablespoon vanilla
3 eggs
3 egg whites
chopped pecans, optional
frozen berries, optional

Combine vanilla wafer crumbs, pecans and margarine; mix well. Press mixture into bottom of 9-inch springform pan. Bake at 375°F about 8 minutes or until golden brown. Cool on wire rack.

In mixer bowl, beat tofu until smooth. Add cream cheese, sugar, flour, lemon peel and vanilla; mix until completely blended.

Beat in eggs and whites, one at a time; mix well. Pour filling over crust.

Bake at 375°F 50 to 60 minutes or until filling is set and edges of top are lightly browned. Cool on wire rack and refrigerate overnight to cool completely.

Remove ring and press chopped pecans into sides of cheesecake, if desired. Cut into 12 portions, dipping knife blade in hot water between each slice.

Serve 1 to 2 ounces berries over each portion.