The Vegetarian Way

What are vegetarians? a person who does not eat meat, and sometimes other animal products, especially for moral, religious, or health reasons.

Why? Health Environment-Top Soil Depletion Ethics-Love for animals World Hunger-Annually, an acre of land can produce 40,000 pounds of potatoes, 50,000 pounds of tomatoes, or a paltry 250 pounds of beef.

Vegetarians and MyPlate Consume the right amount of food for caloric needs Focus on protein, iron, calcium, zinc, vitamin B12

Protein important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Examples: beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians.

Iron functions primarily as a carrier of oxygen in the blood. Examples: iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins).

Calcium used for building bones and teeth and in maintaining bone strength. Examples: calcium-fortified soymilk, calcium-fortified breakfast cereals and orange juice, tofu made with calcium sulfate, and some dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens).

Zinc necessary for many biochemical reactions and also helps the immune system function properly. Examples: types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto vegetarians.

Vitamin B12 Helps keep body’s nerve and blood cells healthy Examples include milk products, eggs, and foods that have been fortified with vitamin B12. These include breakfast cereals, soymilk, veggie burgers, and nutritional yeast

Ways to eat healthier Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice. Don't overload meals with high-fat cheeses to replace the meat. Calcium-fortified soymilk provides calcium in amounts similar to milk. It is usually low in fat and does not contain cholesterol.

Base of vegetarian diet Whole grains such as bread , wheat, rice, cereal, pasta and corn Legumes such as dried beans, peas and nuts Lentils and whole grains

Vegetarians eat low on the food chain because they eat plant sources instead of the animal that eats the plant source to develop the protein.

Types of Vegetarians Lacto-ovo vegetarians- eat dairy foods & eggs in addition to foods from plant sources. Lacto-vegetarian- eat dairy foods in addition to foods from plant sources Ovo-vegetarian- eat eggs in addition to foods from plant sources

Other Types Pesco vegetarians - eats fish but no other meat; Pollo vegetarians - eats poultry but no other meat Vegan- only eat foods from plant sources

Crossword puzzle And lab plan

Soybeans Good source of protein and other nutrients, can be made into hundreds of different products

Examples Tofu is soybean curd that is cheeselike and takes on the flavor of the food it is cooked with. Tempeh is fermented soybean patty with a nutty, or smoky flavor, can be marinated or grilled.

More Examples Soy milk is made by processing soybeans, can be used as a beverage or in cooking, also comes as soy cheese, soy yogurt, and frozen desserts. Textured Soy Protein (TSP) sold as dry granules, when soaked in liquid has a similar texture as a ground meat.

Adapting Recipes Traditional meals can be modified by making nutrient rich substitutions for meat, poultry, and fish. Use extra beans in place of meat in chili Substitute cooked beans or lentils in casseroles, top with toasted nuts or seeds. Use soy cheese in place of mozzarella Crumble tofu in place of ricotta cheese for lasagna Use soy milk or soy yogurt in baked goods

More examples of vegetarian meals pasta primavera or pasta with marinara or pesto sauce veggie pizza vegetable lasagna tofu-vegetable stir fry vegetable lo mein vegetable kabobs bean burritos or tacos

Lab plan for black bean burgers, clean fryers

Vegetarian Book q’s Pg. 210 Lab plan for Black bean burgers