Transcript complementary proteins.

Chapter 20
Cooking for Vegetarian Diets
Copyright © 2011 by John Wiley & Sons, Inc. All Rights Reserved
Understanding Vegetarian Diets
Types of Vegetarian Diets
A vegetarian diet is one consisting entirely or
mostly of foods derived from plants.
• Vegans eat plant products only.
• Lacto-vegetarians eat dairy products in addition to plant
products but will not eat other animal products.
• Ovo-vegetarians eat eggs in addition to plant products.
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Understanding Vegetarian Diets
Types of Vegetarian Diets
• Lacto-ovo-vegetarians eat dairy and egg
products as well as plant products.
• Pesco-vegetarians eat fish and plant products
but not meat or poultry. They may or may not
eat dairy and egg products.
• Vegetarianism may be based on strong ethical or
moral beliefs or on health concerns.
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Understanding Vegetarian Diets
Vegetarian Food Guide Pyramid
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Understanding Vegetarian Diets
Nutritional Considerations
Protein
• The major nutritional concern of a vegetarian diet is
getting enough protein.
• Some plant products, such as grains, nuts, and dried beans,
contain proteins.
• Proteins are long chains of smaller compounds called amino
acids.
• There are, in all, 20 amino acids that, when joined in various
combinations, make up over 100,000 proteins in the human body.
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Understanding Vegetarian Diets
Nutritional Considerations
Protein
• Eleven of these amino acids can be made in the body,
so it is not necessary to include them in the diet.
• All remaining nine amino acids must be included in the
diet in order for the body to make all the proteins it
needs.
• These nine are called essential amino acids.
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Understanding Vegetarian Diets
Nutritional Considerations
Protein
• Incomplete proteins means that one or more of the
essential amino acids is either missing or is not present
in high enough concentration.
• The key to getting enough protein in a plants-only diet is
to eat a balance of foods.
• Amino acids missing from one of these foods is supplied
by another one of them.
• Such proteins are called complementary proteins.
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Understanding Vegetarian Diets
Including Complementary Proteins In The Diet
The following pairings of food categories are the most
useful complementary proteins for planning vegetarian
diets:
• Dried legumes plus grains
• Dried legumes plus seeds and nuts
• Grains plus milk products
• The first two of these pairings are important in vegan diets.
• The third pairing can be included in the diet of lacto-vegetarians.
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Understanding Vegetarian Diets
Other Nutrients
Vitamin B12
• Found only in animal foods, including milk and eggs.
• Vegans must obtain it from:
• Grain foods, such as breakfast cereals, that have been fortified
with this vitamin.
• Vitamin supplements.
• Vegetarians who eat sufficient dairy products and eggs
usually can get enough vitamin B12.
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Understanding Vegetarian Diets
Other Nutrients
Vitamin D
• This vitamin is found in vitamin D-fortified milk.
• It is created in the skin on exposure to sunlight.
• A vegan or other vegetarian who doesn’t get enough
exposure to sunlight can get this nutrient from vitaminfortified cereals or some soy beverages.
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Understanding Vegetarian Diets
Other Nutrients
Calcium
• Dairy products are rich in calcium, but vegans and other
vegetarians who don’t consume dairy products must get
calcium from other sources.:
• Green leafy vegetables
• Dried legumes
• Calcium supplements
• Calcium-fortified beverages
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Menus For Vegetarian Diets
Ingredients
Dried Legumes
• Legumes are some of the most important sources of
protein for vegans and other vegetarians.
Grains
• Are sources of complementary protein when eaten with
legumes or dairy products.
Nuts and Seeds
• Nuts and seeds are rich in protein.
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Menus For Vegetarian Diets
Ingredients
Soy Products
• Soy milk is made by soaking
dried soybeans, draining them,
grinding them, combining them
with water, boiling, and then
straining the resulting milky liquid.
• Tofu, or bean curd, is made by
curdling soy milk, just as cheese
is made by curdling dairy milk.
• Tempeh is a fermented soybean
product sold in cakes and has a
dense, meaty texture.
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Menus For Vegetarian Diets
Ingredients
Soy Products
• Miso, also called bean paste, is a paste made of fermented
soybeans.
• Sometimes with the addition of wheat, rice, or barley, depending on the
variety.
Textured Vegetable Protein (TVP)
• Made from defatted soy flour, processed and dried.
• TVP has a sponge-like texture.
• It is available unflavored or flavored to resemble various meats.
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Menus For Vegetarian Diets
Ingredients
Dairy and Eggs
• For lacto-ovo vegetarians, milk products and eggs are
valuable sources of protein, vitamin D, calcium, and
other nutrients.
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Menus For Vegetarian Diets
Modifying Recipes
• Always read the list of ingredients to make sure
they are all permitted.
• If any of the ingredients is a packaged or
manufactured food, read the list of ingredients
on the package as well.
• No animal product of any kind may be used as
an ingredient in a recipe intended for vegans.
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Menus For Vegetarian Diets
Modifying Recipes
• Dairy products (such as milk, cream, butter, and
cheese) and eggs may be included as
ingredients in recipes for lacto-ovo vegetarians.
• They may be labeled as vegetarian.
• However, they will not be eaten by vegans.
• Service staff must be adequately trained to
accurately answer patrons’ questions about the
menu.
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Menus For Vegetarian Diets
Modifying Recipes
The following methods can be used to modify
existing recipes to adapt them for vegetarian
menus:
• Remove meat, poultry, and fish stocks from recipes.
• Substitute an equal quantity of water or vegetable stock.
• Omit sauces based on meat, poultry, or fish stocks.
• For vegans, omit sauces using dairy products or eggs.
• For vegans, substitute oil for butter. Substitute soy milk or other
soy products for dairy products.
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Menus For Vegetarian Diets
Modifying Recipes
Sugar in Vegetarian Recipes
• If you use any of these recipes on a vegetarian menu,
make sure to use sugar from a purely vegetarian
source, such as beet sugar or unbleached sugar.
• Refineries that process sugar from cane often use charcoal
made from animal bones as a filter.
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Menus For Vegetarian Diets
Center of the Plate
• One of the problems in developing vegetarian
menu choices is constructing a plate that is
satisfying as a main course.
• Appetizers or first courses are less of a problem.
• A succession of four to six small courses in a tasting
menu can be pleasing and satisfying.
• A main course must feel like a complete meal.
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Recipe Pronunciations
• Yellow Split Pea and Vegetable Curry with Spiced Rice
and Cucumber Raita (p.689)
• Zucchini and Eggplant Lasagne
• Falafel
(p.691)
(p.697)
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