Living Vegetarian for Dummies, 2nd Edition by Babich, Suzanne M. -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Table of Contents Introduction

About This Book Foolish Assumptions Icons Used in This Book Where to Go from Here

Part 1: Being Vegetarian: What It’s All About

Chapter 1: Vegetarianism 101: Starting with the Basics

Vegetarian Label Lingo: Who’s Who and What They Will and Won’t Eat Going Vegetarian Benefits Everyone Meatless Meals Made Easy Embracing a Meat-Free Lifestyle

Chapter 2: Vegetarians Are Sprouting Up All Over: Why Meatless Makes Sense

You’re in Good Company The Population Perspective Supporting Your Health with a Plant-Based Diet Saving the Planet One Forkful at a Time Considering the Ethics

Chapter 3: Nutrition Know-How for Living Vegetarian

Consuming Enough Protein on a Vegetarian Diet Moooove Over Milk Iron Issues Building B12 Stores Omega-3s and Your Health Other Vitamins and Minerals Diving in Deeper: More Information for Nutrition Techies

Chapter 4: Supplement Smarts

Examining What the Science Says Recognizing When a Supplement Makes Sense Using Supplements Safely Considering Herbs and Probiotics Locating Reliable Sources of More Information

Chapter 5: Making the Transition to Meat-Free

Finding the Right Approach Smoothing the Way Making Sure It’s Meat-Free Applying More Advice for Getting Started

Part 2: Planning and Preparing Your Vegetarian Kitchen

Chapter 6: Getting Familiar with Common Vegetarian Ingredients

Building the Foundation of the Vegetarian Diet Fitting in Specialty Foods and Products Exploring Natural and Organic Alternatives

Chapter 7: Shopping and Stocking Your Vegetarian Pantry

Figuring Out What You Need Let’s Go Shopping! Considering the Options Making the Most of Your Shopping Adventure Keeping Your Costs Under Control

Chapter 8: Cooking Tools and Techniques

Tools You Really Need Handy Appliances You May Actually Use Vegetarian Cooking Basics Adapting Traditional Recipes Selecting Vegetarian Recipes

Part 3: Meals Made Easy: Recipes for Everyone

Chapter 9: Beyond Cereal and Toast: Whipping Up Breakfast Basics

On the Light Side Using Tofu to Take the Place of Eggs Putting a Vegetarian Spin on Breakfast Favorites Starting Your Day the Miso Way

Chapter 10: Serving Simple Starters

Making Dips and Spreads Creating Other Easy Appetizers

Chapter 11: Enjoying Easy Soups, Salads, and Sides

Serving Soups for All Seasons Going Beyond Iceberg Lettuce On the Side

Chapter 12: Making Meatless Main Dishes

Beans: Versatility in a Can Pasta-Mania All-Time Favorites Asian Alternatives

Chapter 13: Baking Easy Breads and Rolls Chapter 14: Dishing Out Delicious Desserts

Chocolate Desserts Fruit Desserts Other Classic Comforts

Chapter 15: Celebrating the Holidays, Vegetarian-Style

Adopting New Traditions and Adapting the Old Tips for Entertaining for Special Occasions Holiday Recipes to Savor

Part 4: Living — and Loving — the Vegetarian Lifestyle

Chapter 16: Getting Along When You’re the Only Vegetarian in the House

Managing Family Meals Gaining Support from Nonvegetarians Negotiating the Menu When Guests Come

Chapter 17: Vegetarian Etiquette in a Nonvegetarian World

Mastering the Art of Diplomacy Handling Dinner Invitations Managing Invitations to Parties and Other Special Events Dating Nonvegetarians Working It Out: Vegetarianism on the Job

Chapter 18: Eating in Restaurants and Other Venues

Adopting the Right Attitude Choosing the Restaurant Working with Menu Choices Working with Restaurant Staff Traveling Vegetarian

Part 5: Living Vegetarian for a Lifetime

Chapter 19: When You’re Expecting: Managing Your Vegetarian Pregnancy

Before Baby: Ensuring a Healthy Start Eating Well for Two Handling Queasies and Cravings

Chapter 20: Raising Your Vegetarian Baby

Taking Vegetarian Baby Steps Tracking Your Toddler

Chapter 21: Meatless Meals for Children and Teens

Watching Your Kids Grow Feeding Fundamentals Teaching Your Children to Love Good Foods Troubleshooting Common Challenges

Chapter 22: Aging Healthfully: Vegetarian Lifestyles for Adults of All Ages

Monitoring Changing Nutrient Needs Celebrating the Vegetarian Advantage Staying Active the Vegetarian Way

Part 6: The Part of Tens

Chapter 23: Ten Sound Reasons for Going Vegetarian

Vegetarian Diets Are Low in Saturated Fat and Cholesterol Vegetarian Diets Are Rich in Fiber, Phytochemicals, and Health- Supporting Nutrients Vegetarians Are Skinnier Vegetarians Are Healthier Vegetarian Diets Are Good for the Environment Vegetarian Diets Are Less Expensive Vegetarian Diets Are More Efficient Vegetarian Diets Are the Compassionate Choice Vegetarian Foods Are Diverse and Delicious Vegetarian Diets Set a Good Example for Children

Chapter 24: Ten Simple Substitutes for Vegetarian Dishes

Replace Eggs with Mashed Bananas Substitute Plant Milk for Cow’s Milk in Any Recipe Use Vegetable Broth in Place of Chicken Stock and Beef Broth Stir in Plant-based, Veggie Crumbles Instead of Ground Meat Make a Nondairy Version of Ricotta or Cottage Cheese Take Advantage of Soy “Bacon” and “Sausage” Top a Tofu Hot Dog with Vegetarian Chili Create a Nondairy Substitute for Buttermilk Add Flaxseeds Instead of Eggs Swap Tofu for Hard-Boiled Eggs

Chapter 25: Ten Vegetarian Lunchbox Ideas

Almond Butter Sandwich with Granny Smith Apple Slices on Whole-Wheat Bread Bean Burrito Easy Wraps Fresh Fruit Salad with Vanilla Yogurt Granola Parfait Leftovers from Last Night’s Dinner Pita Pocket Sandwich Soup Cup Vegetarian Chili Veggie Burger on a Bun

Chapter 26: Ten Vegetarian Dinner Menus

Bruschetta with Fresh Basil and Tomatoes, Vegetarian Lasagna, Tossed Green Salad, and a Scoop of Lemon Sorbet Cashew Chili, Sliced Bell Peppers and Carrot Sticks with Cucumber and Dill Yogurt Dip, Easy Cornbread and a Cherry Oatmeal Cookie Cuban Black Beans and Rice, Pan-fried Plantains with Brown Sugar, Green Salad with Sliced Cucumbers and Tomatoes Grilled Vegetable Quesadilla, Mango Salsa and Guacamole with Yellow Corn Tortilla Chips Loaded Baked Potato, Spinach and Strawberry Salad, and Mixed Berry Cobbler Pesto Pasta Primavera, Italian Chopped Salad, Rice Pudding Roasted Vegetable Pizza, Tossed Green Salad, Chocolate Chip Cookie Rotini with Chopped Tomatoes and Fresh Basil, Grilled Italian Bread with Roasted Garlic Spread, Easy Vegan Chocolate Cake Scrambled Tofu, Seasoned Home Fries, Arugula Salad with Pickled Beets and Candied Pecans Soy-Ginger Kale with Tempeh, Roasted Roots, Sourdough Roll, Maple Pecan Pumpkin Pie

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