
           ***********************************************
           *****************   NOTICE   ******************
           ***********************************************

    Recipes and most other text, Copyright 1996 Rosamond Richmond


    PLEASE NOTE: KAREN MINTZIAS IS NOT AFFILIATED IN ANY WAY WITH
       ROSAMOND RICHARDSON, VEGGIE HEAVEN OR WEBSERVE LIMITED.

   Karen Mintzias <km@salata.com> merely retrieved the recipes and
   other information contained in this file from the Veggie Heaven
   web site and reprinted them in this file, and she is very grateful
   to Rosamond Richardson, Veggie Heaven and Webserve Limited for
   making the material available and for allowing it to be used for
   non-commercial purposes.

-------------------------------------------------------------------------

                  http://www.webserve.co.uk/Veggie/

Veggie Heaven is THE place where you can find over 160 of the tastiest
vegetarian recipes, amazing facts and figures - and lots more.  Created
by Rosamond Richardson, one of the UK's most innovative vegetarian
cookery writers.

The items available on the Veggie Heaven Web Site are protected by
copyright. However, provided that you include on each copy that you make
a prominent statement of copyright ownership, in the form of the
copyright notice included with the item itself, you may make whole or
partial copies of such items for non-commercial purposes only. 

Subject as above, all rights in these items are reserved and you must
obtain the relevant copyright owner's permission before doing anything
that would otherwise infringe copyright.

Webserve Limited
PO Box 56
Saffron Walden
Essex CB11 4HT
UK
Tel: +44-1799-520077
Fax: +44-1799-520082
Email: info@webserve.co.uk 

------------------------------------------------------------------------

Did You Know?
Questions and Answers
Nutritional Guide
Rosamond Richardson
The Great Green Cookbook


DID YOU KNOW? 
------------------------------------------------------------------------

MEAT PRODUCTION 

The world's factory farming system produces 6 BILLION warm-blooded
animals each year, to be killed and eaten. Millions of tons of
pesticides and fertilizers grow mountains of grain to fatten them for
slaughter. 

There are over one billion cows on the planet. One quarter of the
earth's landmass is used as pasture for livestock. 

In both Australia and South America the population of cattle hugely
outnumbers the human population. 

USA is the major beef-producing nation, 22% of the global output. The
former USSR produces 18%. Power politics have often been fought around
issues of beef and cattle farming. 

------------------------------------------------------------------------

HEALTH 

Every 2.3 seconds a child on earth dies of malnutrition. That is 38,000
every day and 20 million a year. 

Every 25 seconds in the USA somebody has a heart attack, and every 45
seconds somebody dies from one. You reduce your risk of heart attack by
90% if you stop eating meat, dairy products and eggs. If you reduce your
intake by 50% you reduce your risk by 45% 

Meat eaters have a proven risk of colon cancer. Breast cancer, ovarian
cancer and prostate cancer are shown to be significantly higher among
people who eat animal fats. 

The health status of pure vegetarians from many population of the world,
according to the Food and Nutrition Board of the National Academy of
Sciences, is "Excellent". 

------------------------------------------------------------------------

MEAT CONSUMPTION 

If Americans reduced their intake of meat by 10%, 100 million people
could be adequately nourished by the land, water and energy released
from growing livestock feed. 

'BEEF IS KING'. Higher income groups, those from the top 20%, derive
more of their fat, proteins and calories from animal sources than do
lower income groups. Beef eating is a form of privilege, a visible sign
of wealth and status: it is a form of elitism. 

A privileged few consume grain-fed beef, while millions go without the
minimum daily requirements. 

Every DAY 100,000 cows are slaughtered in USA. Every week 91% of USA
households buy beef. 

Over 6.7 billion hamburgers are sold to Americans each year. 

Children between the ages of 7 and 13 consume on average 6.2 hamburgers
per week. 

The average American consumes 65 lbs beef per year. In his or her
lifetime they will eat the flesh of SEVEN 1100-lb steers. 


------------------------------------------------------------------------

LAND USE 

30% of the landmass of USA is used as grazing land to feed cattle for
slaughter. 

80% of the grain grown in the USA is consumed by livestock. 

90% of soy grown in the USA is consumed by livestock. 

64% of arable land produces crops to fatten livestock. Only 2% produces
fruits and vegetables. 

260 million acres of forest in the US alone have been cleared to create
rangeland to feed livestock, to provide for a meat-centred diet. 

------------------------------------------------------------------------


POLLUTION/ECOLOGY 

Currently 1000 species are becoming extinct every year due to the
destruction of tropical rainforests and related habitats. 

The water pollution from US agriculture, from pesticides and manure, is
greater than all municipal land industrial sources combined. 

Cows emit methane, a potent global warming gas, which blocks heat
escaping from the earth's atmosphere. 

"MEAT IS MACHO". Or is it? Dioxin and other pesticide residues in
today's beef are claimed to be minimal: the reality is that dioxin is
one of the most potent poisons known, and a powerful suppressor of sperm
production. 

Less than 1 out of every 250,000 animals slaughtered is tested for toxic
chemical residues. 


------------------------------------------------------------------------

QUESTIONS AND ANSWERS 
------------------------------------------------------------------------

BEING A VEGETARIAN 
HEALTH 
DIET 
SHOPPING 
COOKING 
YOUR STORE CUPBOARD 

------------------------------------------------------------------------


BEING A VEGETARIAN 
------------------------------------------------------------------------


Q: What is a 'vegetarian'? a 'vegan'? 

A: A vegetarian doesn't eat meat, fish or poultry, nor any
slaughterhouse products such as gelatine or rennet. A vegetarian diet is
based on grains, pulses, nuts, seeds, vegetables and fruit. Eggs and
dairy products are generally included in a vegetarian diet: people who
don't eat them are known as vegans. 

------------------------------------------------------------------------


Q: What are the reasons for not eating meat? 

A: A person's reasons for not eating meat are individual, but the
majority of vegetarians say that they love animals and abhor the killing
of them for food. They are upset by factory farming methods and the
appalling way that animals are treated during their short lives. Many
are outraged at inhumane methods of slaughter, and at the cruel
conditions of transport to the slaughterhouse. Many people are aware
that farmed animals are given large doses of hormones and antibiotics,
which pass into their flesh, and that the potent pesticides used to grow
their feed is also traceable in meat or dairy products.


Increasing numbers of people are becoming aware that a vegetarian diet
is more healthy than a meat-based one. It matches the low-fat,
high-fibre intake recommended by nutritionists, and medical evidence
shows that vegetarians have a far lower incidence of obesity,
diet-related diabetes, high blood pressure, diverticulitis, certain
cancers and serious heart conditions than their meat-eating
counterparts. 


A vegetarian diet is cheaper. 

Concern for the environment is a major issue for many vegetarians, who
are aware of the devastating effect that raising cattle in vast numbers
has on the global ecology. As millions of people die from starvation a
small section of the privileged overeat on a diet of animal products,
wasting the world's resources. Growing high-protein crops like soya on
the same amount of land used to graze cattle would provide up to at
least twenty times the amount of food provided by meat. This feeds
people more directly, therefore more economically, than converting grain
into flesh for slaughter.

------------------------------------------------------------------------


Q: What do I say to my friends? 

A: Tell them how you feel! Quietly explain your reasons for not eating
meat and if they are good friends they will respect your point of view.
Don't expect them to agree with you - everybody has their own way and
part of the non-violent ethos of a vegetarian way of life is to honour
the other. You will be heard more clearly by gently stating some facts
about factory-farmed animals, for example, than by preaching or becoming
defensive. And if your best friends doubt you, invite them over. Give
them the most delicious meal they have ever eaten. The seduction of the
stomach is powerful persuasion.......

------------------------------------------------------------------------

Q: "But I've never tried....x... before." 

A: Don't be afraid to try out new foods - you may or may not like them
at first, but as you re-educate your body and your palate into a
vegetarian diet you may find exciting new flavours and textures opening
up in your diet. Be adventurous! 


------------------------------------------------------------------------


Q: Why should I eat organic produce? 

A: Non-organic fruits and vegetables are grown on land which has
artificial fertilizers applied to it, and they are sprayed regularly
with pesticides. Residues from both of these are found in the produce.
Some fruits and vegetables are waxed or polished to make them look more
attractive to the customer, or to give them longer shelf life. Organic
fruit and vegetables are grown with only natural fertilisers and kept
disease free without the use of chemical sprays. They are therefore
'clean', and free of toxic chemicals.


------------------------------------------------------------------------




Q: What would happen to the animals if nobody ate them? 

A: It is unlikely that the world would go vegetarian overnight. But if
there was a significant trend away from eating meat, smaller numbers of
cattle, sheep and pigs could be farmed compassionately, even
organically, free-range, for those who still wanted to rear them for
slaughter. With the increase in space, parks could be introduced where
hardy breeds could live in quasi-natural conditions like the historic
white cattle of Chillingham. The countryside could come back into its
own instead of being intensively farmed at the cost of so much natural
beauty.

------------------------------------------------------------------------


Q: How many people are 'vegetarian'? 

A: Approaching 5% of the population of the UK are vegetarian, half again
as many female to male. Vegetarian students number 10% and the figure is
rising all the time. About 10% of children under ten years old insist on
a meat-free diet. 

------------------------------------------------------------------------


Q: Are all desserts 'vegetarian'? 

A: No. Any dessert with gelatin in it is not vegetarian, nor is it if it
concludes whey. Processed desserts may contain Vitamin D3 or some
emulsifiers. 

------------------------------------------------------------------------

Q: If I eat fish am I still a "vegetarian"? 

A: No. 

------------------------------------------------------------------------

Q: What about eating out, in restaurants? with friends? 

A: Eating vegetarian in restaurants is only a problem if you go to a
steak house. The huge growth in the vegetarian movement has awakened
restaurateurs to the demand for imaginative meatless food, and many of
them are very good at it. Most menus have at least a few options, and
many classic dishes are meatless anyway - from fresh asparagus in
season, pasta pesto, risotto ai funghi, pizza marguerite, wonderful
salads, bean tacos, to poached egg on toast with baked beans at the
corner cafe..... the list is endless.

When eating out with friends at home, always let them know in advance
that you don't eat meat, to spare them the embarrassment at not having
something prepared for you. Have a few ideas ready for them - very
simple ones, because people are sometimes thrown by the thought of
having to prepare a special dish. Their mind goes blank and it all seems
very difficult. But if you tell them that you love mushrooms, or pizzas,
or Chinese dishes, or vegetable curry for example, it may make life
easier for them. Or point them in the direction of ready-made
chill-counter meals!

------------------------------------------------------------------------

Q: Isn't meatless food boring? 

A: No way. Try out the recipes in Veggie Heaven! 

------------------------------------------------------------------------


QUESTIONS AND ANSWERS 
------------------------------------------------------------------------


HEALTH 
------------------------------------------------------------------------
Q: Is a meatless diet a healthy diet? 

A: Yes. So long as it is well balanced (this is true for any diet) and
so long as you make sure that you get the correct requirements of
protein, vitamins and minerals. Which you will, with no problem - a
vegetarian diet is a very varied and nutritious one. And don't forget,
you are only giving up meat which is high in animal fat and laced with
hormones, antibiotics and pesticides - so you are off to a good start. 


Recent medical research has shown that vegetarians live healthier lives
than meat-eaters, and have less chance of getting certain cancers or of
suffering heart conditions. Obesity and high blood pressure are far less
common, so are various forms of diabetes, and anecdotally vegetarians
say that they FEEL very healthy and full of energy, and that they feel
the effects of ageing less. 


------------------------------------------------------------------------

Q: Will I get enough protein? 

A: It would be very difficult to design a vegetarian diet short on
protein. Most plant foods contain it. Excess protein in the body can
cause diseases such as osteoparosis and poor kidney function, and even
certain cancers. It is claimed that a vegetarian diet has the advantage
over a meat-based one, in that its protein content is adequate but not
excessive. An average vegetarian diet will meet daily protein
requirements. 

The soya bean is a high quality protein and all soya products such as
soya milk and tofu are extremely good sources. Chick peas and lentils
have a high protein content, so do baked beans and muesli, nuts and
seeds. Eggs are reasonably high in protein, so are peanuts, bread and
hard cheese. You will get smaller amounts of protein from brown rice,
porridge, potatoes, broccoli and spinach. 

See Good Sources of Protein 

------------------------------------------------------------------------

Q: How about iron? 

A: It is important to maintain correct levels of iron in the body, as
deficiency causes anaemia. Iron is an essential component of
haemoglobin, the red pigment in blood which transports oxygen through
the body, Iron is also important for the immune system and proper brain
function. Iron deficiency is the most prevalent nutritional problem
worldwide, although it has been shown that vegetarians are no more
likely to suffer from it than non-vegetarians. 

Good sources of iron for vegetarians include wholegrain cereals and
flours, leafy green vegetables, pulses and some dried fruits,
particularly apricots. Spinach is a also good source, while eggs, brown
rice, avocado, broccoli and peanut butter provide medium doses. 

See Iron 

------------------------------------------------------------------------

Q: What about calcium? 

A: Calcium is a vital component of healthy bones and teeth and is the
most abundant mineral in the human body. Lack of it can cause
osteoparosis, a brittle bone syndrome most common among menopausal
women. Research has shown that vegetarian women are less at risk of
osteoparosis than omnivorous women. 

Calcium is found in dairy produce, leafy green vegetables, bread, hard
water, nuts and seeds (sesame seeds in particular), dried fruits and
cheese. Meat, as it happens, is a very poor source of calcium. Vitamin D
helps the absorption of calcium from the gut. 

See Calcium 

------------------------------------------------------------------------

Q: How about zinc? 

A: Zinc is present in every part of the body and is vital for the
healthy working of many of its functions, including a major role in
enzyme reactions, the immune system and resistance to infection. It
plays a crucial role in growth and cell division, in insulin activity
and liver function. Men need more zinc than women because semen contains
100 times more zinc than is found in the blood, and so the more sexually
active he is the more zinc he will require. 

Good sources of zinc are diary products, especially cheese, green
vegetables, chickpeas, beans and lentils, yeast, nuts and seeds, and
wholegrain cereals. Pumpkin seeds provide one of the most concentrated
sources, along with tahini paste (made with sesame seeds). 

See Zinc 

------------------------------------------------------------------------

Q: What about vitamins? 

A: The body cannot synthesise enough of its own vitamins and is
dependent on food intake for maintaining healthy levels. Only small
quantities are required and a well-balanced vegetarian diet will contain
good supplies of all the vitamins needed. Vitamin B12 is the only one
that might cause difficulty, and only if you are a vegan. There is none
present in plant foods except in wild comfrey. Only tiny amounts are
needed and vegetarians will obtain it from dairy produce and eggs.
Vegans however should make sure they add it to their diet either in
capsule form, or by eating foods fortified with it: B12 is added to
yeast extracts, soya milks, some vegeburgers and breakfast cereals.

See Vitamins 

------------------------------------------------------------------------

Q: What are the established links between a meatless diet and good
health? 

A: Recent research has shown that vegetarians suffer less heart disease,
obesity, high blood pressure, diabetes, diverticular disease, bowel
disorders, gall and kidney stones, osteoparosis and certain cancers.
These include colon, breast, prostate, pancreas, and lung cancers.
Vegetarian diets are also used in the treatment of rheumatoid arthritis
and nephrosis. It is also claimed that a vegetarian diet reduces the
risk of gout, hiatus hernia, constipation, haemorrhoids and varicose
veins. 


------------------------------------------------------------------------


Q: Is it safe to bring up children on a meatless diet? 

A: Yes. If you make sure that they are getting the right levels of
protein for their age, enough minerals and vitamins, and a wide variety
of foods. 

See the Nutritional Guide 


------------------------------------------------------------------------

------------------------------------------------------------------------

DIET 
------------------------------------------------------------------------

Q: What IS a healthy diet? 

A: Although there is no such thing as THE perfect diet, it is generally
accepted that a healthy diet is one that is relatively low in saturated
fats, high in fibre and carbohydrates, low in refined sugar, and rich in
vitamins and minerals. A well-balanced vegetarian diet, which includes a
good amount of raw foods and salads, is a healthy diet. 

See the Nutritional Guide 

------------------------------------------------------------------------

Q: On average, what should my diet contain every day? 

A: If you follow the guidelines in the Nutritional Guide you should
obtain all the nutrients necessary for a good and balanced diet. The
golden rules are: 

Moderation in all things
Variety is the spice of life
Enough is as good as a feast
You can have too much of a good thing
One man's meat is another man's poison
There's no accounting for taste
Old habits die hard
And - most important - a little of what you fancy does you good. 


------------------------------------------------------------------------

Q: I want to slim. Is it possible to diet and lose weight in a healthy
way on a meatless diet? 

A: Certainly - and very enjoyably, because you can eat large amounts of
fruit and vegetables as part of a planned strategy to lose weight,
without getting hungry. As with all diets, take good advice before you
embark on one, and make sure that you are taking in the right balance of
nutrients. 


------------------------------------------------------------------------


Q: What is the nutritional value of cheese? 

A: Cheese is a good source of protein, calcium, zinc and vitamin B12.
But it has no carbohydrate or fibre and is a very poor source of iron.
New vegetarians should be wary of too high a consumption of cheese as it
is a major source of saturated fat and can lead to high cholesterol
levels. 

------------------------------------------------------------------------

Q: What is the nutritional value of pulses? 

A: All the pulses are high in protein, the soya bean being the best
source of quality protein. Pulses also contain carbohydrate, some
vitamins and minerals. 

------------------------------------------------------------------------

SHOPPING 
------------------------------------------------------------------------


Q: Where do I buy meatless products? 

A: More and more prepared vegetarian meals are to be found on the
chill-counters in the shops, and you can buy 'vegemince' and 'vegesteak
chunks' from a variety of supermarkets and health food stores. 

Most of the foods that vegetarians eat are the same as for everybody
else - its just that the shopping basket doesn't include stuff from the
meat counter. So everything you need is available in supermarkets and
grocers. Grains, pulses, nuts and seeds, vegetables and fruits come in a
wide and interesting variety from all over the world and there is an
abundance of choice. 

As you become more aware of the methods used to grow foodstuffs you may
choose to select only organically-grown products, in which case you have
to search a little harder - but quite a selection is now to be found in
major supermarket chains. 

Health food stores offer a wonderful selection of dried goods for the
larder shelf as well as fresh produce for the fridge, and are often more
conscious of the organic factor than the supermarket chains. Don't be
afraid to ask about products you have never seen or tasted before - the
assistants will be more than willing to answer your questions. 

------------------------------------------------------------------------

Q: What's the difference between free-range eggs, barn eggs and factory
farmed eggs? 

A: Free-range hens live their lives as near to the natural state as
farming can allow. They have a large coop to run around in, good-size
hen houses, and a balanced diet. They are not overcrowded and are
healthy. 

Barn-egg chickens are kept indoors in so-called barns without much
daylight, and are kept in more crowded conditions than free-range. 

Factory farm hens are treated with great cruelty. They are cooped up in
tiny spaces together, away from the earth and sunlight, they are
de-beaked to stop them from attacking each other and tearing each
other's feathers out, and they often suffer from deformities of the feet
became they cannot move far and are standing on wire netting. They have
miserable lives. To prevent disease spreading in these overcrowded
conditions they are given large doses of antibiotics in their feed, and
are force-fed to make them as fat as possible in the shortest possible
time. It is not surprising that their eggs do not taste as good as those
from a free-range hen.

------------------------------------------------------------------------

Q: What is a 'vegetarian' cheese? 

A: Cheese made with rennets of non-animal origin. Plants such as fig
leaves, thistle, melon and safflower have provided the country housewife
with plant rennets in the past, but today most vegetarian cheeses are
made using rennet produced by a fungus, Mucor miehei, or from a bacteria
Bacillus subtilis. Advances in genetic engineering have led to the
synthesising of a product called chymosin, which is identical to animal
rennet and may soon replace it. 

Vegetarian cheeses are usually marked as such. Cottage cheese and
mozzarella are always vegetarian, most cream cheeses and soft cheeses
(but not all), and Cheddars, Cheshires, Double Gloucester, Stiltons,
bries, dolcelattes, blue cheeses, feta, ricotta and other brand cheeses
can all be found in the vegetarian version in the major supermarkets.
Parmesan is almost always made with animal rennet, although a vegetarian
version is emerging. 

------------------------------------------------------------------------


Q: What exactly is rennet? 

A: Rennet is a substance containing the enzyme chymosin and it is
usually obtained from the stomach of newly born calves. It is extracted
by washing and drying the stomach lining, then cutting it into small
pieces and treating it. Rennet coagulates milk, separating it into curds
and whey and is essential in the manufacture of most cheeses. 

------------------------------------------------------------------------

Q: What is whey? 

A: Whey is the liquid remaining after the separation of curds in the
milk, by rennet, during the cheese-making process. The milk fats form
the curds which are then treated to make cheese, and whey finds its way
into margarines and many other products. 

------------------------------------------------------------------------

Q: What is soya? 

A: The soya bean is the seed of the soya bean plant. It has been used as
a staple in the Chinese diet for more than 4000 years. 


------------------------------------------------------------------------

Q: What are these soya products? 

A: Tofu is soya bean curd made from coagulated soya milk. 

Tempeh is a fermented soya bean paste made by mixing cooked soya beans
with a fungus which holds it together. 

Miso is a fermented condiment made from soya bean, grain (rice or
barley), salt and water. 

Soya sauce (shoyu) is made by fermenting soya beans with cracked roasted
wheat, salt and water. 

Tamari is similar to shoyu but slightly stronger and made without wheat. 

Soya milk is made by soaking soya beans in water and then straining to
remove the fibre. 

Soya oil and margarine are widely available. They are high in
polyunsaturated fats and low in saturated fats. 

TVP is de-fatted soya flour, processed and dried to provide a substance
with a spongey texture which can be flavoured to resemble meat. A good
source of fibre and high quality protein, TVP is also fortified with
vitamin B12. 

Wheat protein, which has a greater similarity to meat and is used in
many meat substitutes, is derived from wheat gluten and then processed
to resemble meat. 


------------------------------------------------------------------------

Q: What should I look for on the label for hidden animal products? 

A: Whey (see above). 

Gelatin, which comes from the bone tissue of cattle or pigs. 

Added vitamin D may be animal-derived. D3 is derived from lanolin, from
sheeps' wool, not necessarily live sheep. 

All emulsifiers in the E470-E479 range (except 479a) can be derived from
animal or vegetables fats and are unspecified. 


------------------------------------------------------------------------

COOKING 
------------------------------------------------------------------------


Q: Are meatless meals time-consuming to prepare? 

A: This is one of the biggest myths around. The only time-consuming
element is in the re-learning process as you use new recipes. Generally
speaking preparation times for vegetarian food are the same as for meat
dishes, the cooking times often shorter. Many of the recipes in Veggie
Heaven are geared to speed, they are simple and easy to prepare. The
more elaborate food obviously takes longer, as it does with meat-based
food: there is a time and a place to make it for special occasions. But
for everyday cooking you can be out of the kitchen within half an hour,
or less.

------------------------------------------------------------------------


Q: How will I fit in with family meals? 

A: This is a tough one. Tough on the cook, that is, if s/he has to
prepare two separate meals every time the family sits down to eat. The
best answer is to learn how to cook your favourite main dishes and offer
to help! And to introduce the cook to meatless products such as
vegemince and vegesteak chunks (see if they can spot the difference in
the finished dish...) 

But for many family meals a vegetarian won't be a problem - so many
pasta and rice dishes, for example, are meatless in any case, and not
that many families nowadays eat meat every day. As a last resort help
yourself to the vegetables and make some beans on toast....But gradually
you will find that the rest of the family will come over to the
vegetarian choice anyway because they will be surprised to find how
delicious it is. 


------------------------------------------------------------------------

Q: I am single and live alone. How can I best cater on a meatless diet? 

A: There are plenty of recipes in Veggie Heaven which cater for one or
two. Many of the dishes freeze very well, too, so you can cook up a
batch and freeze some in individual size containers. Then you will find
you get the variety that you need, which is often a problem when you are
living alone. Eat lots of salads and raw foods, too, since the
preparation of cooked food is not so interesting when you are on your
own. 

------------------------------------------------------------------------

YOUR STORE CUPBOARD 
------------------------------------------------------------------------

Q: What should I keep in the store-cupboard? 

A: Lots of fresh fruits and vegetables in season, organic if possible. 

BASIC PROCESSED FOODS
Canned tomatoes and sweetcorn

Baked beans and other beans (e.g. haricot, butter beans, red kidney,
  borlotti, butter beans, flageolet etc.)

Wholemeal and plain pasta. Wholemeal bread.

Soya milk, tofu, tempeh, vegemince and vegesteak chunks.

Vegetable stock cubes, marmite, curry powder, tomato pure, soya sauce,
  tamari, black bean and garlic sauce, yellow bean sauce etc., from the
  Oriental shelves. Taco sauces and relishes from the Mexican department.

DAIRY
Free-range eggs, vegetarian cheese, yogurt. 

SPREADS AND OILS
Polyunsaturated margarine (read the label for hidden animal products),
tahini, vegetable pts, yeast extract.

Olive oil, vegetables oils (e.g. sunflower, grapeseed, soya, ground
nut), dark sesame oil, walnut oil.

Honey, jams (low sugar), maple syrup. 


BASIC PLANT FOODS
Nuts and seeds: almonds, brazils, cashew, dried coconut, hazelnuts,
peanuts, pecans, pine kernels, pistachios, walnuts.

Pumpkin, sesame, and sunflower seeds. 



DRIED PULSES
Beans: black, black-eye, borlotti, lentils (red, green and brown),
butter, cannellini, flageolet, lima, mung, red kidney, soya.

Yellow split peas, chick peas. 



CEREALS
Barley, buckwheat, maze, millet, oats, rice, wheat, wild rice. 



HERBS AND SPICES
The complete range. 




------------------------------------------------------------------------


NUTRITIONAL GUIDE 
------------------------------------------------------------------------

A good diet is a balanced diet: no foods are 'good' or 'bad' - it is the
overall mixture that counts, as far as good health is concerned. 

The important thing is to eat a wide variety of foods to give you the
nutrients that the body needs to maintain growth, to repair itself, to
provide energy, and to supply enough vitamins and minerals. At least one
balanced meal should be eaten every day, containing appropriate amounts
of carbohydrate, protein, fat, dietary fibre, water, vitamins and
minerals.

Dietary needs vary according to age, activity, and condition, and there
are numerous books which give detailed information on this complex
subject. But here are a few guidelines to ensure that you are getting a
good nutritional balance in your daily diet. 

------------------------------------------------------------------------

GOOD SOURCES OF PROTEIN 
GOOD SOURCES OF FATS 
GOOD SOURCES OF CARBOHYDRATES 
VITAMINS 
MINERALS 
GOOD SOURCES OF DIETARY FIBRE 
ENERGY AND WATER 

------------------------------------------------------------------------

A good diet is a balanced diet: no foods are 'good' or 'bad' - it is the
overall mixture that counts, as far as good health is concerned. 

The important thing is to eat a wide variety of foods to give you the
nutrients that the body needs to maintain growth, to repair itself, to
provide energy, and to supply enough vitamins and minerals. At least one
balanced meal should be eaten every day, containing appropriate amounts
of carbohydrate, protein, fat, dietary fibre, water, vitamins and
minerals.

Dietary needs vary according to age, activity, and condition, and there
are numerous books which give detailed information on this complex
subject. But here are a few guidelines to ensure that you are getting a
good nutritional balance in your daily diet. 


------------------------------------------------------------------------

GOOD SOURCES OF PROTEIN 
------------------------------------------------------------------------

Protein is essential to the body for growth and repair, and as
protection against infection, but excess amounts cannot be stored.
However, many western diets contain far too much protein and this has
been shown to cause diseases, including cancer. Yet many people still
worry about not getting enough protein if they don't eat meat, but it
has been shown that it is very difficult to find a meatless diet that is
short of it. 

Beans and many other vegetables contain high amounts, so do nuts and
seeds, eggs, and dairy products such as milk and cheese. 

Found in: 

Pulses
Peanuts
Pasta
Cheese
Flour
Bread
Frozen Peas
Chick Peas
Eggs
Potatoes
Seeds
Rice
Tofu
Cereals
Nuts
Cauliflower
Broccoli
Garlic
Spinach
Sweetcorn
Oats
TVP
Soya Milk
Milk
Yogurt

------------------------------------------------------------------------

GOOD SOURCES OF FATS 

------------------------------------------------------------------------

Fats provide energy in more concentrated form than carbohydrates and
convert very easily into body fat. The average western diet contains too
much fat, but the right amount is necessary to keep body tissue in good
repair. People on a meatless diet have lower blood pressure and are at
lower risk of heart disease than those who eat meat regularly. 

Found in: 

Cream Cheese
Yogurt
Eggs
Nuts
Seeds
Avocados
Olives
Milk
Margarine
Vegetable Oils
Peanuts
Oats
Plant Foods

------------------------------------------------------------------------

GOOD SOURCES OF CARBOHYDRATES 

------------------------------------------------------------------------

Carbohydrates are the most important source of energy in the diet, and
most of them are provided by plant foods. The indigestible part of
carbohydrates is known as dietary fibre, which can prevent many
digestive problems and protects against certain diseases, such as colon
cancer and diveriticular disease. 

Found in: 

Sugar
Pulses
Potatoes
Peas
Peaches
Bread
Pasta
Root Vegetables
Rice Nuts
Chick Peas
Lentils
Sweetcorn
Dried Apricots
Bananas
Pears
Garlic
Buckwheat


------------------------------------------------------------------------
VITAMINS 
------------------------------------------------------------------------

The body cannot synthesise vitamins in sufficient quantities - in some
cases at all - so daily, albeit small, amounts are required in a
balanced diet. 

------------------------------------------------------------------------

VITAMIN A

Is required for healthy skin, bone growth, resistance to infection and
night vision. 

Found in: 

Carrots
Margarine
Eggs
Milk
Cheese
Yogurt
Cream
Basil
Coriander
Parsley
Dried Apricots
Sweet Potatoes
Broccoli
Carrots
Leeks
Lettuce
Chillies
Red Peppers
Spinach
Tomatoes
Watercress
Pistachio Nuts
Sunflower Seeds
Leafy Green Vegetables
Peaches
------------------------------------------------------------------------


VITAMIN B

GROUP B1 breaks down carbohydrates for energy.

GROUP B2 helps convert proteins, fats and carbohydrates for the growth
and repair of tissues and healthy skin.

GROUP B3 for energy, healthy skin and the nervous system.

GROUP B12 for red blood cell formation, growth, and a healthy nervous
system. 

Found in: 

Eggs
Cheese
Pulses
Spinach
Cauliflower
Dried Apricots
Wholemeal Bread
Cabbage
Carrots
Potatoes
Brown Rice
Nuts
Seeds
Peas
Milk
Yeast
Green Vegetables
Avocado

B12 FOUND ONLY IN DAIRY PRODUCTS AND EGG YOLK. VEGANS NEED TO TAKE A
SUPPLEMENT. 

------------------------------------------------------------------------

VITAMIN C

Found in: 

For healthy skin, teeth, bones and connective tissue. Aids the
absorption of iron. 

Watercress
Potatoes
Broad Beans
Mangetout
Broccoli
Cabbage
Cauliflower
Red Peppers
Chillies
Citrus Fruits
Coriander
Fresh Green Vegetables
Frozen Peas
All Fresh Fruit
Salad Vegetables
Leafy Green Vegetables
Potatoes

------------------------------------------------------------------------

VITAMIN D

For absorption of calcium and phosphate
For healthy bones and teeth 

Found in: 

Margarine
Eggs
Cereals
Cream
Yogurt
Cheese
Milk

SUNLIGHT ACTIVATES METABOLISM OF VITAMIN D IN THE BODY 

------------------------------------------------------------------------

VITAMIN E

Protects Vitamins A and C and other important substances in the body 

Found in: 

Vegetable Oil
Nuts and Nut Oils
Seeds
Parmesan
Cheddar
Parsley
Avocados
Olives
Chick Peas
Carrots
Parsnips
Red Peppers
Spinach
Tomatoes
Watercress
Sweetcorn
Cream
Wholegrain Cereals
Soya
Lettuce

------------------------------------------------------------------------

VITAMIN K

For effective blood clotting 

Found in: 

Fresh Vegetables
Cereals
Most Foods
Bacterial Synthesis within the Body (deficiency is rare) 

------------------------------------------------------------------------
MINERALS 
------------------------------------------------------------------------

Minerals perform a variety of important functions in the human body. The
right balance of intake is important for long-term good health. Excess
of any can be as dangerous as can too little. 

------------------------------------------------------------------------

CALCIUM

For building and maintaining strong bones and teeth
For muscle contraction and blood clotting 

Found in: 

Milk
Cheese
Bread
Carrots
Nuts
Seeds
Pulses
Yogurt
Tofu
Sesame Seeds
Dried Apricots and Other Fruits
Lemons
Oranges
Olives
Beetroot
Broccoli
Celeriac
Parsnips
Garlic
Onions
Leafy Green Vegetables


VITAMIN D HELPS THE ABSORPTION OF CALCIUM 

------------------------------------------------------------------------

IRON

Essential component of haemoglobin which transports oxygen though the
body. Tea can inhibit the absorption of iron. 

Found in: 

Baked Beans
Wholewheat Bread
Lentils and Pulses
Leafy Green Vegetables
Eggs
Pumpkin Seeds
Basil
Cumin Seeds
Parsley
Sesame Seeds
Nuts
Dried Fruits especially Apricots
Spinach
Watercress
Cocoa

GOOD INTAKE OF VITAMIN C ENHANCES ABSORPTION OF IRON 


------------------------------------------------------------------------


MAGNESIUM

For strong bones
For enzymes in energy production 

Found in: 

Cream
Yogurt
Cheese
Eggs
Bread
Cereals
Nuts
Seeds
Pulses
Dried Fruit
Root Vegetables
Ginger
Garlic

------------------------------------------------------------------------

POTASSIUM

Important in maintaining the body's balance controlling the composition
of blood and other body fluids 

Found in: 

Cheese
Yogurt
Citrus Fruit
Potatoes
Beans
Lentils
Green Vegetables
Beetroot
Chillies
Garlic
Nuts
Seeds


------------------------------------------------------------------------

ZINC

Plays a wide-ranging role in enzyme systems. Essential for the
metabolism of DNA, and growth. 

Found in: 

Buckwheat
Aduki Beans
Lentils
Garlic
Egg Yolk
Sesame Seeds and Tahini Paste
Some Cheeses including Cheddar
Green Vegetables
Pumpkin Seeds
Wholegrain Cereals
Yeast
Nuts
Wholemeal Bread







------------------------------------------------------------------------

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NUTRITIONAL GUIDE 








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GOOD SOURCES OF DIETARY FIBRE 





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Found in: 

Pulses
Beans
Cabbage
Carrots
Most Vegetables
Apples
Raisins
Most Fruit
Peanuts
Wholewheat Bread
Flour
Oats
Brown Rice
Pasta
Wholemeal Bread
Potatoes
Cereals

------------------------------------------------------------------------
ENERGY AND WATER 
------------------------------------------------------------------------

Food is the fuel that gives the human body energy, and enables it to
work. The right amounts are essential for normal functioning. Certain
foods provide more energy than others, some provide it quickly and
others are released slowly into the system. Energy is used to perform
muscular work and to maintain body temperature. 

Water comprises two-thirds of our body weight and the human cannot
survive for more than a few days without water. Many foods contain high
levels, but it is also important to drink sufficient water on a daily
basis. 

------------------------------------------------------------------------

Over the past 15 years Rosamond has written numerous books on cookery,
many of them with a country theme - including the award-winning
'Alfresco', which won the Entertaining section of the James Beard Award
in 1993. The companion volume 'Country Harvest' is a big seller in
Europe. Her 'Hedgerow Cookery' book was an advocate of 'food for free',
her 'Seasonal Pleasures' a lyrical account of her own style of country
cooking. She has written many best-selling vegetarian cookery books
including one for children.

She was food consultant to Linda McCartney on 'Linda's Kitchen',
published in Autumn 1995. Her latest cookery book to be published in
October 1996 is 'The Great Green Cookbook'.

Rosamond is also the author of a variety of non-fiction books, including
'Talking about Bereavement'; 'Roses: a celebration'; 'Swanbrooke Down: a
century of change in an English village'; and 'The Long Shadow: Inside
Stalin's Family'. 

------------------------------------------------------------------------


------------------------------------------------------------------------

Rosamond Richardson's Publications


The Great Green Cookbook 

"The Great Green Cookbook" by Rosamond Richardson was published by Kyle
Cathie Limited on 10 October 1996. This major new publication with over
200 irrestistible vegetarian recipes from around the world has been
featured in BBC Vegetarian Good Food magazine and Linda McCartney has
described it as "The ideal book, inspiring and practical." 

CONTENTS LIST 

Snacks, dips and breads
Starters
Soups
Eggs and cheese
Tortillas, pancakes and fritters
Vegetable dishes
Side dishes
The versatile potato
Purely pasta
Pulses, rice and polenta
Savoury pies and pastries
Sparkling salads
Different dressings
Entertaining
Delectable desserts
Basic recipes 


The Great Green Cookbook draws its inspiration from a rich variety of
vegetables, herbs and spices that provide us with seasonal fare at home
and which also arrive from all over the world, fresh to our kitchens. 

Rosamond Richardson has based many of the recipes on her adaptation of
international food traditions: Mexican; Indonesian; Chinese; Indian;
French; Italian; Californian; Greek and Spanish all feature with their
distinctive flavours. 

This is an essentially practical book. Rosamond's recipes are simple and
uncluttered, easy to make and often very quick. Economy is the essence
of many of them. Clear explanations of techniques and ingredients, basic
information and commonsense advice combine with useful shopping hints,
nutrition facts and menu planners. 

Whether cooking for everyday, or for a special occasion, you will find
memorable, uncomplicated food that entices you back into the kitchen for
more.

Price: 18.99 [UK Pounds]
ISBN 1-85626-228-6 

------------------------------------------------------------------------

Kyle Cathie Limited
Random House
20 Vauxhall Bridge Road
LONDON SW1V 2SA 
Tel: 0171-973-9710
Fax: 0171-821-9258


------------------------------------------------------------------------

Copyright Rosamond Richardson 1996

------------------------------------------------------------------------
