Healthy Vegetarian Cookery
Following a healthy vegetarian lifestyle is easy
What is a healthy balanced diet?
Starchy foods - the basis of the diet
Plenty of fresh fruit and vegetables
Keeping down the sugar
Less fat is better
Keep down salt intake
Health is also dependent on exercise
Food Supplements pros and cons
Understanding food components
Fats
Proteins
Vitamins, Minerals and Trace Elements
Minerals
Trace elements
Digestion- how it works
Digestion
Eat whole grain cereals, not highly refined flour
Protein digestion
Evolution, diet and appetite
Further tips for a healthy lifestyle
Avoiding pollution
Avoiding pesticides on food
Aluminium
How cooking affects nutrients
How preserving affects nutrients
Drinking water
The right bacteria
Fibre and constipation
Tooth decay
Getting Started - Changing your diet
Principles of menu planning
Sample Menus
Equipment for pressure cooking
Slow cookers
Microwave ovens
Steamers
Food mixers, food processors, grain mill
Where to shop
Cooking on a budget
Cooking for one
Cooking for two
Cooking for the family
Packed meals
Ready meals, takeaways and cook/chill
Drinks
Entertaining and special occasions
Large scale entertaining
Picnics and children's party ideas
Diets for life stages - Pregnancy
Feeding Baby- breast or bottle
Toddlers to school age
School children
Healthy adult diets
High energy / sports diets
Medium energy
Dieting for weight loss
Menopause
60 plus
Know your ingredients
The main starch grains: rice, millet and sorghum
Other starchy grains and flours: amaranth, buckwheat, quinnoa, teff, wild rice
Starchy roots and tubers: potato, sweet potato, jerusalem-artichoke, yam
Vegetables
Sprouting seeds
Sesame, pumpkin, sunflower seeds
Starchy fruit: breadfruit, banana-plantain, water chestnut
Banana, date, sultana
Milk cheese yogurt and eggs
Pulses: dried beans and peas
Soya bean products: tofu
Nuts
Fresh non-starchy fruit
Serving fruit
Vegetable and fruit juices
Using herbs and spices
Sugars
Oils and fats: butter, olives, olive oil
Coffee, tea
Other ingredients
Healthy vegetarian cookery
Wholemeal bread
Wheat soda bread
Wholemeal pizza base
Mixed grain bread
Millet and banana flat bread
Oat bread
Rotla (millet flat bread)
Parathas
Naan bread or Pitta bread
Carrot and Potato bread
Rye bread
Rotli
Potato scones
Wholemeal scones
Chestnut pancakes
Buckwheat pancakes
Scots pancakes
Crispbread and Crackers
Corn Crisps
Millet and sesame crispbreads
Sunflower crispbread
Rye crispbread
Almond crackers
Cheese crackers
Low fat and sugar cakes
Tea bread
Stollen
Apple gingerbread
Parkin
Pumpkin & spice bread
Apple and fruit slice
Cereal bar
Breakfast
Oatmeal porridge
Millet and date porridge
Rice and sultana
Polenta
Kasha
Quinnoa
Pasta
Wholewheat pasta
Baked potato
Baked sweet potato
Potato pizza
Potato roast
Spicy potatoes
Hot garlic potatoes
Cretan shepherd's pie
Rice dishes
Rice with a hot vegetable sauce
Cashew nut pilaf
Persian style rice
Nutty flavoured risotto
Stuffed vine or cabbage leaves
Millet and nut pilaf
Samosas
Hazelnut loaf
Chestnut and herb loaf
Vegetable nut gratin
Chinese cashew stir-fry
Chestnuts with brussels sprouts
Soups
Cauliflower and potato soup
Bean soup
Vegetable broth
Mushroom and watercress soup
Tomato and Apple Soup
Leek and Potato Soup
Beetroot soup
Cauliflower and cheese soup
Cheese and egg dishes
Quiche lorraine
Cheese pudding
Vegetables and cheese
Bubble and squeak
Mish-mash
Cottage pie
Tofu-burgers
Sauces and dressings
Plain wine sauce
Rich wine sauce
Pesto
Tapenade
Italian Tomato Sauce
Blue cheese dressing
Blue cheese and walnut sauce
Shropshire and walnut sauce
Marjoram pesto
Brie sauce on vegetables
Low-fat yogurt sauces and dips
Horseradish sauce
Low fat mayonnaise
Spicy mayonnaise
French dressing with herbs
Sesame dressing
Onion sauce
Hot coconut sauce
Mint sauce
Salads
Greek salad
Celery and apple salad
Spicy broad bean and pine kernel salad
Fennel salad
Pasta salads
Pasta with pesto salad
Rice salads
Bean salads
Red bean salad
Bean and chick pea salad
Salads - further suggestions
Vegetable dishes
Vegetarian moussaka
Dhal
Hummus
Indian chilli tomatoes
Herby courgettes
Fried okra - ladies' fingers
Vegetable and fruit curry
Stuffed courgettes
Baked fennel
Tangy cauliflower
Red cabbage with apples
Leeks with almonds
Crudites
Sweet puddings
Apricot whip
Apple pudding
Lemon cream
Cornmeal pudding
Baked bananas
Dried fruit salad
Rice pudding
Brown bread pudding
Date pudding
Fresh fruit
Serving fruit
Vegetable and fruit juices
Winter fruit salad
Apple and bramble pudding
Christmas menu
Mincemeat
Conversion Tables
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Fibre and constipation
The muscles of the walls of the small and large intestine push and pinch the digesting food, mixing it with enzymes, bringing it into close contact with the villi which absorb the nutrients, and ensuring the undigested food remains pass easily through the system. These muscles require something to push against. If the food is always soft or semi liquid, these muscles lose their strength, pockets and bulges form in the intestine walls where debris accumulates and waste becomes difficult to eliminate.
Fibre gives bulk to the food in the system and ensures that these muscles maintain their strength and can control the movement of food. The fibre also ensures that no pockets of debris are left behind and the whole digestive system operates efficiently and is self cleansing.
The most useful fibre comes from several portions a day of fresh fruit and vegetables, and from whole grain cereals. Added fibre is not nearly as useful and wheat fibre is not a useful addition to the diet. Wheat fibre is too abrasive and can obstruct the absorption of minerals.
Small children should not be fed on high fibre foods other than fresh fruit and vegetables.
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