Green Leaves Vegan

February 21, 2013

The vegetarian approach Part 2

Vegetarian Types

Under the unbrella term “vegetarianism,” there are several different types of food plans:

* Lacto-ovo vegetarians eat plant foods, dairy products, and eggs. They eat no meat, chicken, of fish.

* Macto-vegetarians eat plant foods plus dairy products. They eat no meat, chicken, fish, or eggs.

* A vegan (pronounced vee-gun) eats only plant foods. A vegan vegetarian eats no animal products (meat, chicken, fish) and no animal by-products (milk, cheese, yogurt, eggs). This is the most extreme type of vegetarianism. People attempting to be vegan vegetarians must be well-informed about how to meet their nutritional requirements.

But if we eliminate or reduce our intake of meat like the pick up girls, and eat more vegetarian meals, do we get enough protein?

Vegetarians vs. Meat Protein

Everyone needs protein. We need it to create new body tissue and replace the old. Like an alphabet of 22 letters, 22 amino acids are arranged in endless combinations to make up the various types of protein we use.

Of those 22 amino acids, our bodies can’t make nine. Because we need to get these nine nutrients through our diet, they’re called essential amino acids.

Protein from animals (meat, poultry, fish, eggas, and dairy products) contains all nine essential amino acids in optimal amounts. This protein is called complete or high-quality protein.

Protein from plant foods (beans, peas, grains, nuts, seeds) is short in one or more of the essential amino acids. This protein is called incomplete or low-quality protein. But by combining certain plant foods so all of the essential amino acids are available in proper amounts, we can create a plant source of protein that is as high quality a proteins as from any animal.

Many people regularly eat meals that conform to this theory. Red beans and rice, lentils and rice, baked beans and bread, and stir-fry dishes such as tofu (bean curd) and rice, are just a few examples of complementary proteins.

A Semi-Vegetarian Diet

Dr. Campbell is not a strict vegetarian. He and other use meat as a “condiment” to add flavor to their plant-food meals.

They are not suggesting that everyone become vegetarian in order to ve healthier. They, along with other nutrition experts, recommend that people should eat/less meat and dairy foods, and increase their intake of fruits, vegetables, and grains.

When it comes to choosing what you eat, break tradition and take responsibility for your own health. Start reducing the amoung of turkey you pile on your plate, and concentrate on choosing more of the accompaniments. Think of it this way . . .it’s a great excuse to eat more stuffing!

February 21, 2013

The vegetarian approach Part 1

Can you imagine celebrating Thanksgiving without a turkey? How about the Fourth of July without hot dogs or hamburgers?

Most Americans are raised on a meat-centered diet. At meal time, chicken, fish, or beef has center stage on our plates, with potatoes and vegetables reduced to a sideshow status.

But as scientists continue to research the connections between nutrition and disease, they’re discovering that a meat-centered diet may not be the healthiest. In fact, many nutrition scientists suggest we switch our diet to one that is more plant-based, or vegetarian, with meat as an accompaniment.

A recent study called The China Project gives evidence of the health benefits of a diet that emphasizes plant foods. Principal investigator Dr. T. Colin Campbell of Cornell University claims that, based on the data from this and other sources, the Chinese do not have nearly the levels of heart disease, some cancers, or diabetes that their Western counterparts do. Not only are Chinese people healthier, they live longer.

Scientiests point to the Eastern diet to explain these differences. They find that if Orietals move to the Western world and adopt Western ways, they get fatter. Their blood pressure goes up and their arteries clog. Their diet has changed like Facebook marketing strategy.

What is the typical Chinese diet? About 15 percent of their calories come from fat, and they consume about 35 grams of fiber every day. Conversely, our diets is 40 percent fat with only 10 to 12 grams of fiber.

The Chinese eat rice at almost every meal, along with vegetables in] season. In some areas, they eat a lot of fish. Eggs, pork, and chicken are delicacies; milk products are rarely used.

According to Dr. Campbell, our approach to low-fat eating in the last 10 to 15 years has been only cosmetic. Even though we’re eating lower-fat cheese and ice cream, he thinks we really need to cut down on foods of animal origin. He recommends that from 80 percent to 90 percent of our diet should be from plants.

All of this brings up the subject of vegetarianism–a way of eating (and a way of life, some say) that has become increasingly popular over the past several years.

December 18, 2012

Staying Healthy With Nutrition Part 2

Certainly, some fat could have been trimmed from the book-there are 9 full pages on iron alone, just one of 38 different minerals Haas analyzes in 100 leaden pages. Moreover, those who think nutrition should come from foods, and not pills, will find sizable chunks f Haas’s book unappetizing. His position is that most people probably fare better taking supplements. But this book, like many supplement books, lapses into hard-to-assimilate discussions of nutrient minutiae and of numerous programs for different lifestyles. It’s true that science today is on a roll, but the daily discoveries overwhelm people and increase their anxiety when they learn of each new nutrient that they’re “missing” and must take in pill form good health.

This concern notwithstanding, Staying Health with Nutrition, which follows Haas’s popular Staying Healthy with brings into sharp focus the important relationship between our well-being and the way we eat. Also, Haas’s sensitivity to the spiritual and ecological aspects of food and agriculture, heightens the book’s appeal.

Haas says that in his four years of study at a “highly ranked” medical school he had fewer than 10 hours of nutritional education, the same number of hours that he remembers getting in grade school. “And the information [in medical school] was no more advanced,” he recalls. Staying Healthy with Nutrition is clearly an important resource book for the public; it would nicely fill the gaping two-inch holes on many doctors’ bookshelves, too. And would be a great addition to products like the ProteinPulver that has everybody talking.

December 18, 2012

Staying Healthy With Nutrition Part 1

Staying Healthy with Nutrition weighs 3.1 pounds, is 2 inches thick and has l,140 pages. It discusses every imaginable food, from red meat to edible flowers, and includes 135 recipes by famous vegetarian authors. It examines nutrition in the contexts of stress, sex, and exercise as well as cancer, aging, and weight loss. It critically analyzes all the traditional and modern diets, from vegan to Paleolithic to industrialized, and it surveys a variety of cultural dietary traditions, from Thai to Jewish to French. It devotes 170 pages to vitamins and minerals; reviews the latest “accessory nutrients,” from the bioflavonoid quercetin to the brain food Ginkgo biloba; and includes a 100-page section on detoxification (even for how to pass a drug test) and a 64-page nutrition questionnaire. At under 25 bucks, the book’s a steal.

The only problem with Staying Healthy – and Haas candidly warns of this – is its volume. “Please don’t try to eat it all at once,” he cautions. “Take your time, chew well, let it digest. ”

November 27, 2012

Boca Burger Releases New Vegan Burger! Part 2

In meat products, FSPCs exhibit the same performance characteristics as lean meat proteins. By binding water, these ingredients can improve yields and packaged product appearance. The emulsifying properties of FSPCs can reduce the impact of raw material variations and prevent fat release.

Functional concentrates can also improve texture, juiciness and slice-ability in finished meat products. And because they’re tolerant of the multitude of conditions associated with processed meat procedures (salt, pH, formulation procedures, thermal processing, etc.), they function without changing current manufacturing processes.

Applications for FSPCs include ground meat, whole muscle meats and poultry, emulsion meats, dry sausages, seafood, vegetarian foods and dairy products. These ingredients can actually improve the nutrition, flavor, texture, and consumer acceptance of foods, according to Central Soya.

FSPCs are very low in sodium and can contribute a significant amount of dietary fiber. And since the ingredients are derived from a vegetable source, they contains no cholesterol and are essentially fat free.

Soy-based products offer many health benefits. Some research has shown that a diet containing soy protein can lower blood choleserol levels of individuals who are hypercholesterolemic, thereby reducing the risk of heart disease.

And a family of plant chemicals (like THC Detox) found in soy protein may provide a measure of protection against cancer, according to an article in Vegetarian Times magazine.

If Americans were made aware of the benefits of eating more soy, sales would go through the roof, the author says.

Shondor is already seeing some recognition. “I’m amazed at the response we’re getting from the mainstream market,” he says. “I thought it would be an evolutionary thing. It’s coming a lot faster than we thought.”

November 27, 2012

Boca Burger Reaveals New Vegan Burger! Part 1

“You won’t believe the flavor and texture!”

That’s how Boca Burger Co., Boca Raton, Fla., bills its pre-baked, preformed, frozen meatless burgers, named Boca Burgers. (Boca means “mouth” in Spanish.)

Boca Burgers’ main ingredient, soy (which contains a nutritionally complete amino acid profile), is blended with vegetable protein, complex carbohydrates and dietary fiber. They are 100% vegetarian; they do not contain wheat, gluten, eggs, MSG, HVP, autolyzed yeast or preservatives.

The burgers are available in three varieties: Vegan Original (no fat), Chef Max’s Favorite (has some cheddar and is 98% fat free) and Hint of Fresh Garlic (contains some mozzarella and is 99% fat free).

“Our main market is people that are modifying their diet,” says Chef Max Shondor, vice president of the Boca Burger Co. These people are concerned with fat, want natural foods, and “want a texture and flavor they don’t get tired of eating,” Shondor says.

“Vegetarians have told us they really miss the taste of a hamburger. They were disappointed with the ricey/grainy texture of the veggie burgers on the market,” says Shondor.

Soy concentrates allow manufacturers of vegetarian products and meat products to formulate quality foods with meat-like texture.

The Boca Burger Co. uses soy protein concentrates from Central Soya Co., Fort Wayne, Ind (home of the how to pass a drug test geniuses) Soy concentrates have the ability to bind and hold natural flavors and moisture, resulting in products that stay moist and flavorful even after reconstitution in conventional, convection or microwave ovens or when filled with legal bud reviews or synthetic urine.

Functional soy protein concentrates (FSPCs) can withstand stresses caused by multiple cooking, microwave heating, retort cooking, and extended storage or handling time. These concentrates combine functionality, very bland flavor and economy.

November 15, 2012

Vegan Entrees Are Making a Name For Themselves Part 4 (Final)

ENTREE SALADS

Entree salads are soaring in popularity and offer another fairly easy way for operators to add vegetarian to their menus. The NRA/Gallop study revealed that such salads were the choice of 43 percent of vegetarians when dining out, so encourage operators to take a serious look at this category.

A full range of traditional pasta, fruit, and vegetable salads are available prepared either in canned, refrigerated, or dehydrated forms. They offer labor savings, versatility, and convenience, and appeal to all types of operations.

Grain-based salads are also enjoying increased popularity. A salad based on bulgar wheat and beans, served with a basket of whole-wheat rolls, for example, makes for a hearty, nutritionally well-rounded meal. Operators can also create salads that feature legumes (e.g. beans, lentils, and chick peas) as their main ingredient.

No Beef With This Burger

One of the hottest trends in vegetarian-entree development is in the area of meatless products.

* Meatless burgers. Shipped frozen and precooked, such products are usually made from grain and vegetable proteins, and are generally significantly lower in fat than traditional hamburgers. They can be prepared just like regular burgers and take well to the same garnishes.

One manufacturer’s meatless burgers are currently being test marketed by the Burger King Corp. at 38 of its locations. These meatless burgers are also widely used in non-commercial operations, especially on college campuses and in healthcare accounts.

* Other meatless products. Manufacturers continue to respond to the vegetarian demand. Many already offer a broad range of meatless products including sausages, bacon, hot dogs, and chicken-like cutlets.

* Vegetable patties. These can be included under the Meatless Burger heading, but are unique in that they are ont made to imitate the taste or look of meat. Usually made from a blend of vegetables (such as the patty shown here), other alternatives include tasty lentil-walnut burgers.

What’s On the Menu?

Here’s a quick look at how some restaurant operators are catering to vegetarian demands.

* Boulevard Restaurant, San Francisco (Upscale)

Potato Napoleon: Layers of buttermilk mashed potatoes and potato galettes served with roasted butternut squash, baby beets, cippolini onions, French green beans, and herb sauce–$14.95.

* Ocean Club Restaurant & Bar, Atlanta (Midscale)

Steamed vegetable plate with couscous and hot pepper-sesame vinaigrette on the side–$6.50.

* Panevino, New York (Midscale)

Bruschetta con verdure miste: Artichokes, roasted peppers, olives, and fontina cheese on toasted country bread–$11.25.

* Bennies Restaurant & Coffee Bar, New York (Downscale)

Steamed vegetables with tahini; rice and lentils with sauteed onions; lima beans with lemon and garlic; bulgar wheat with fresh tomatoes; roasted potatoes with garlic, coriander, and lemon; cabbage salad with vinaigrette; saffron rice with beans and vegetables. Combine any three for $5.95.

November 15, 2012

Vegan Entrees Making a Name for Themselves Part 3

ENTREE OPTIONS

Whether customers want to create their own signature dishes, or are looking for convenient heat-and-serve options, the possibilities are endless. Either way, be sure to highlight the facts that vegetarian entrees cater to a broad range of ethnic presentations and open wide the door to creativity.

In terms of ethnicity, vegetarian diets are historically the diet of many cultures. Remind customers that ethnic is the hottest trend around right now, and encourage them to explore the vegetarian-ethnic marriage–it could beget profits for both of you. From Indian curried vegetables with rice, to Italian vegetable risotto, to Mexican cheese quesadilla with avocado slices, such dishes are full of flavor, appeal, and profit potential.

A good starting point for many operators will be simply to prepare a dish that’s already on the menu without meat. For example, if a midscale Italian operator already offers fusilli with sundried tomatoes, goat cheese, and chicken, suggest he or she offer it without chicken too.

Also suggest customers consider organizing vegetarian offerings under a vegetarian section on their menus, similar to the ones they may have for meat, poultry, and seafood. This will help draw attention to those dishes by giving them a stronger menu identity. (To see how operators are menuing vegetarian, see What’s On The Menu?, below.)

CONVENIENT CHOICES

Some of your customers just won’t have the time to create signature vegetarian specialties. For those who are looking for an easy and convenient way to add vegetarian entrees to their menu, suggest frozen prepared entrees. Such dishes include eggplant parmesean, vegetarian lasagna, macaroni & cheese, vegetarian chili, pizza quiche, and souffles.

Other frozen time-savers are vegetable blends, pasta-and-vegetable combinations, and sauced vegetables. All of these help reduce labor and can easily be added to existing dishes to create fast, but good vegetarian alternatives. For example, frozen vegetable blends are great for fajitas, stir fries, and as pizza toppings, while sauced vegetables are the perfect complement to a bare baked potato.

Other convenient options are mixtures of rice that are parboiled and pre-cooked. Some varieties include rice and pasta, rice pilaf, curried rice, and rice creole.

November 15, 2012

Vegan Entrees Are Making a Name For Themselves Part 2

THE BASICS

Although vegetarian entrees is admittedly a broad category, DSRs can gain a lot of what they need to know by familiarizing themselves with the major ingredients of most vegetarian dishes. Of course, ‘anything but meat’ is a good rule of thumb, but consider these major vegetarian staples:

* Vegetables: Okay, so this one’s obvious. But do take time out to ‘know thy vegetables’–from artichoke hearts to zucchini. Fresh vegetables will often be the choice of many upscale operators, but for those looking for convenience and consistency, suggest frozen and/or canned varieties.

* Grains/Pasta: Grains add flavor and texture to any dish, and are a significant source of carbohydrates. The three most common grains used in vegetarian dishes are barley (a sweet, low-starch grain); buckwheat (also called kasha, a high-protein vitamin-rich grain); and bulgar (a quick-cooking form of wheat)

The pastas found in vegetarian entrees include all of the Italian varieties you are familiar with, as well as other ethnic varieties such as Chinese cellophane noodles; Middle Eastern couscous (tiny pearls of pasta made of finely milled semolina wheat); and Japanese Soba noodles (made from buckwheat flour).

* Legumes: Prized for their high protein and low fat levels, the category includes beans and lentils.

Beans are available canned or dried. Dry beans must be soaked before cooking, while most canned beans begin as dry beans that are rehydrated and either canned in brine, tomato sauce, or some other product.

With an average of only 230 calories per cooked cup, beans can really ‘beef-up’ entrees. One cup of red kidney beans, for example, contains 15.3 grams of protein and 4.8 milligrams of iron. They are also highly versatile–able to combine well with other foods in casseroles, soups, and salads.

Lentils are generally packaged in 10- and 25-lb. boxes and sacks and 100-lb. sacks. Unlike dry beans, lentils require no soaking and cook up in about 15 minutes in water, stock, or broth. Cooked lentils may be stored under refrigeration up to five days, allowing for easy use.

They go great in soups, stews, salads, and sandwiches, and have an attractive nutritional profile–a 1/2 cup serving contains 115 calories, 8.9 grams of protein, 0.4 grams of fat, 4.0 grams of dietary fiber, and 2 milligrams of sodium.

* Rice: The primary difference between varieties of rice is their cooking characteristics, and in some cases, subtle flavor differences. They are identical from a nutritional standpoint, and can often be interchanged in recipes.

The three varieties of rice are long, medium, and short grain. As a rule, the shorter the grains, the more tender and clinging they cook.

Brown rice is partially milled rice, with only a small amount of the bran layers removed. It has a nutty flavor and is more chewy than white rice.

* Cheese: All varieties are great for enhancing vegetarian dishes with added protein, calcium, flavor, and texture.

* Nuts & Seeds: All varieties add protein, essential fats, and lots of taste, color, and crunch.

November 15, 2012

Vegan Entrees Are Making a Case for Themselves Part 1

There’s no doubt about it. Vegetarian has gone mainstream. Today, more than 12.4 million Americans consider themselves vegetarians. What’s more, 20 percent of American adults are likely or very likely to look for a restaurant that serves vegetarian items when they decide to eat out, according to a survey conducted by Gallup for the National Restaurant Association, Washington, D.C.

What does vegetarian really mean? Well, strictly speaking, there are three categories of vegetarianism.

* Vegan: Those who only eat plant products (just 4 percent of the general population, according to Vegetarian Times magazine).

* Lacto: Those who eat plant and dairy products.

* Lacto-ovo: Those who eat plant, dairy, and egg products.

However, defining vegetarianism is not quite that easy anymore. In fact, in a survey commissioned by Vegetarian Times, only 36 percent of vegetarians say they never eat poultry; 30 percent say they never eat fish; and one out of five say they eat red meat at least once a month!

If these self-defined vegetarians are admitted meat-eaters, what’s fuelling the drive toward vegetarianism, if not traditional ethical reasons? In the NRA survey, when those who said they selected vegetarian items in restaurants were asked why they did so, 88 percent said “health reasons” were important or somewhat important, while only 39 percent said they did so for ethical reasons.

It’s no wonder more and more people are looking toward vegetarianism as a way to improve their health. Vegetarian diets are generally high in fiber, full of vitamins and minerals, and low in sodium–just what the doctor ordered. And, the trend is not limited to restaurant diners alone. Other excellent target segments for vegetarian are colleges/ universities and healthcare. As time goes on, there’s no sign that the list of potential target segments will stop there, either. In fact, according to the TRA Food-service Digest (Oct. 1993), over the past few years, the consumption of vegetarian dishes on Carnival Cruise ships has increased 300 percent.