The Ultimate Vegetarian Cooking And Food Guide Resale Rights Ebook

Table of Contents

Chapter 1
History of Vegetarianism …………… 4
Vegetarianism in Religion ………….. 4
Hinduism …………… 5
Other Religions ….. 6
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 12
Origins …………….. 12
Important Literary Contributions 13
England ……………. 14
Expansion ………… 15
India ………………… 16
Gujarat ……………. 16
Andhra Pradesh .. 17
Punjab …………….. 17
Germany ………….. 17
Chapter 4
Vegetarian Food and Your Health …………………… 18
Cardiovascular Disease ……………. 19
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
Page | 3
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

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Health Benefits

Research studies have shown that people that adhere to a strict vegetarian diet and follow the recommended nutritional servings have a lower risk of cardiovascular disease as well as lower levels of obesity. Studies have also shown that a properly executed vegetarian diet is safe for all ages of human life, along with situations that put more nutritional needs on the body such as pregnancy. On the other hand, if a strict vegetarian does not follow a properly planned diet they
may suffer from shortages of vitamin B12, Omega-3 fatty acids, vitamin D, iron, zinc, among other vital vitamins and minerals.

To counter act some of the deficiencies that can occur with being a strict vegetarian it is recommended that vegetarians eat foods that are rich in vitamin B12 or take a vitamin B12 supplement to ensure that blood levels maintain their normal levels. The reason for this is that vitamin B12 is essential to the formation of new red blood cells, DNA synthesis, and proper nerve function. By not consuming the recommended dosage of vitamin B12, strict vegetarians are at risk for a variety of health problems to include anemia.

This is especially critical in strict vegetarians that become pregnant. Vegetarian women should supplement their diet with B12. Low levels of B12 when breastfeeding have been linked to neurological problems in children. It is also important during pregnancy for a strict vegetarian to ensure that they follow the recommended daily servings because consuming a vegetarian diet has been linked to low birth weights in newborns.

Lacto vegetarian

Lacto vegetarians follow most of the dietary recommendations of strict vegetarians except that they consume milk, cheese, yogurt, and butter but not eggs. This type of vegetarian diet is popular in India. Lacto vegetarianism is in keeping with the Eastern religions such as Hinduism, Sikhism, and Buddhism and their belief in non-violence. Hindu’s believe that you are affected by the type of food that you consume and being a lacto vegetarian helps them maintain an inner peace by not consuming the flesh of any animals.

Health Benefits

This type of vegetarian diet is good for people that want to keep their cholesterol levels at an acceptable number. They can do this because lacto vegetarians abstain from eating fish and egg yolks that are high in cholesterol. Just like strict vegetarians, those who choose to become lacto vegetarians should maintain a proper diet with the recommended servings of vegetables, legumes, whole grains, and fruits. They should also back up their food selections with vitamin supplements such as B12, iodine, and choline.

Furthermore, while vegetarian diets have been deemed healthy for all ages, pregnant women should ensure that they are getting all of the recommended nutrition. If they do not, they are putting their newborn at risk for low birth weight, neurological disorders, and vision problems. They can help avoid these problems by taking the aforementioned vitamins and minerals along with DHA supplements to help the development of the newborns vision.

Lacto Ovovegetarian

A person who chooses to become a lacto ovovegetarian is a vegetarian who does not eat meat but does consume dairy products and eggs. This type of vegetarian diet is more common in Western culture. This is also the most common type of vegetarianism that is catered to in mainstream restaurants. This means that if you are going to go to dinner with someone who is a lacto ovovegetarian you do not have to look for a restaurant that caters exclusively to vegetarians because most restaurants will have vegetarian options available on their menu.

This type of vegetarian lifestyle is popular with Seventh Day Adventists. The Seventh Day Adventist church recommends that its followers eat a diet that is rich in whole grain bread, cereal, and pasta. It also calls for the liberal use of green leafy vegetables and fruits along with a modest amount of nuts, beans, and seeds. When it comes to consuming dairy products Seventh Day Adventists advises its followers to choose the low fat varieties of milk, yogurt, and cheese and does allow for the consumption of eggs.

Health Benefits

Like other types of vegetarianism, being a lacto ovovegetarian has healthy benefits. Lacto ovovegetarian usually consume a diet that is lower in saturated fats and cholesterol than the traditional diets that include the consumption of meat, which can aid in reducing the risk of atherosclerosis and lowering blood pressure. Some people who suffer from diabetes can better control their blood glucose levels through the implementation of a vegetarian diet. This is possible through the consumption of vegetarian foods such as legumes, fruit, and green leafy vegetables that can make your body more responsive to insulin. In addition, the vegetarian diet is low in fat and high in fiber, which in turn can help you maintain a healthy weight further controlling blood glucose levels.

Moreover, as well as being helpful for people who suffer from diabetes, a vegetarian diet has also been shown to lower a person’s risk for cancer. Vegetarian foods are full of antioxidants and phytochemicals, which have been shown to lower the risk of cancer. To that end, consuming meat has been shown to increase a person’s chance of getting prostate and colon cancer.

Additionally, studies have shown that diets high in fat have been linked to a higher risk of breast cancer.

Flexitarian

The term “flexitarian” is relatively new and is used to describe people who follow a vegetarian diet for the most part but will occasionally eat meat. You might meet people who call themselves semi-vegetarian, this is the same as being a flexitarian. This might be a good option for someone who is making the transition from being a meat eater to a vegetarian. You can try to avoid eating meat, but if you want to have a small break, its okay and you will not feel like you have failed. One compromise that some flexitarians do when eating meat is that when they eat meat they only eat animals that have been raised organically or free range.

The early 1970’s also saw the popularity of soybeans grow in the United States. The main credit for this can be traced to a vegetarian commune farm in Tennessee that was given the unimaginative title “The Farm”. The soybean based product tofu was brought to the attention of mainstream America through the publication of The Farm Cookbook.

Other Details

- 1 Ebook (PDF), 42 Pages
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- Year Released/Circulated: 2017
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