SHANNA'S VEGGIE PATCH

Vegetarians, Help is here

The word vegetarian originated from the Latin word “vegetare” which means, “to grow.” It was made popular by the vegetarian society at Ramsgate England in 1847. Vegetarians are looked at sometimes as “those people who do not eat meat.” We are thought of as being weird because we do not want to consume meat or animal byproducts.

Not many people understand just exactly what a vegetarian or vegan is and what they eat. Semi-vegetarians eat fish, poultry, eggs, and dairy products. Lacto-Ovo-Vegetarians consume dairy products and eggs. Lacto-Vegetarians only consume dairy products, but then you have Ovo-Vegetarians, which only eat eggs. Vegans are totally different and they only do plant foods. They omit animal products completely. Obviously they eat more than that, but that is how you can tell them apart.

The generic question I get is, “So all you eat is fruits and vegetables?” There is more to it than eating fruits and vegetables. Eating the right foods to get proper nutrients is very important. To make sure you get enough protein, eat legumes, nuts, tofu, seeds, eat more “imitation” meat products that are usually high in soy protein, and drink soymilk.

It is important that you get enough vitamins and nutrients from the food you eat. If you do not want to take vitamins, then you can get the right vitamins from food. Sometimes that is not enough. B12 is one-vitamin vegetarians seem to lack in their diet because normally it is commonly found in animal products. B12 helps maintain the central nervous system, aids in the formation of red blood cells, and helps the body deal with the psychological effects of stress.

If you are looking to increase your intake of vitamin B12, look for foods fortified with vitamin B, such as soymilk or rice milk, tempeh, and fortified breakfast cereals. Calcium enriched orange juice and leafy green vegetables, such as broccoli, kale, and spinach are also good sources of vitamin B12.

If you are a vegetarian who does not eat eggs, then I have some suggestions on how to replace eggs in your dishes. Replacing eggs can be hard, even in baking, but it can be done just like a bad boyfriend. Check out the tips below:

Flax Seeds
How to use it:
1 Tablespoon flax seeds plus 3 Tablespoons water replaces one egg. Finely grind 1-tablespoon whole flaxseeds in a blender or coffee grinder, or use 2 1/2 tablespoons pre-ground flaxseeds. Transfer to a bowl and beat in 3 tablespoons of water using a whisk or fork. It will become very gooey and gelatinous, much like an egg white. In some recipes, you can leave the ground flax in the blender and add the other wet ingredients to it, thus saving you the extra step of the bowl.

When it works best:
Flax seeds have a distinct earthy granola taste. It tastes best and works very well in things like pancakes, and whole grain items, such as bran muffins and corn muffins. It is perfect for oatmeal cookies, and the texture works for cookies in general, although the taste may be too pronounced for some.
Tips:
Always store ground flaxseeds in the freezer because they are highly perishable. This mixture is not only an excellent replacement for eggs; it also contributes vital omega-3 fatty acids.

Where to get it:
Health food stores

Silken Tofu
How to use it:
1/4 cup blended silken tofu = 1 egg. Whiz in a blender until completely smooth and creamy, leaving no graininess or chunks. You will want to add other wet ingredients to this mixture to get it to blend properly. I recommend vacuum packed extra firm silken tofu, such as Mori-Nu.

When it works best:
Dense cakes and brownies, and in smaller quantities for lighter cakes and fluffy things (if the recipe calls for 3 eggs only use 2 "tofu" eggs"). Whizzed tofu leaves virtually no taste, so it is an excellent replacer in cake recipes. In cookie recipes, it may make the cookie more cake-y and fluffy than anticipated, add 1 teaspoon of starch to the recipe (such as arrowroot or corn starch) to combat that. It may make pancakes a little heavy, so it is not recommended as a quick replacement for eggs in pancakes, although it could work well with a little experimentation.

Where to get it:
Health food store shelves and in some supermarkets.

Ener-G Egg Replacer
How to use it:
1 1/2 tablespoons + 2 tablespoons water mixed well = 1 egg
Many people swear by this egg replacer. I think it is good to use in a pinch, in all baking that requires a few eggs. However, I can definitely taste it in cakes and cookies (tastes chalk-y), and I'm not crazy about the dense texture it turns out.

When it works best:
It seems to work best in cookies, or things that are supposed to be a little crispy.

Where to get it:
Health food stores, some supermarkets in the baking or ethnic food section

Bananas
How to use it:
1/2 banana blended until smooth or mashed well= 1 egg.
Bananas work wonders as an egg replacer in baking, which is the reason many banana bread recipes do not require eggs. They hold the air bubbles well, make things nice and moist, and impart a nice flavor. However, you do not want everything tasting like banana, so use in things where the taste won't be intrusive. I have also noticed that baked goods using banana brown very nicely.

When it works best:
Quick breads, muffins, cakes, pancakes

Tip: Make sure bananas are nice and ripe and have started to brown.

Where to get it:
Just kidding, I think you can figure this one out.

Soy yogurt
How to use it:
1/4 cup soy yogurt = 1 egg.
Soy yogurt works a lot like whizzed tofu as an egg replacer. It makes things moist and yummy.

When it works best:
Quick breads, muffins, cakes

Where to get it:
Health food stores, supermarkets

Lose the milk
This is a no-brainer. Use soy, rice or almond milk. Buttermilk? Add a teaspoon of apple cider vinegar or lemon juice to your milk and let it sit for a couple of minutes.

It's like buttah...
Instead of butter try unsalted margarine or go ahead and use salted but reduce the amount of salt in the recipe. Lose 1/4 teaspoon per 1/2 stick of butter. But try to use the non-hydrogenated kind, which could benefit your health.

“My favorite thing to use instead of butter is canola oil, but you can use any vegetable oil, just reduce the amount. If a recipe calls for one stick of butter, which is a half-cup, I use 1/3 cup of oil” (GoVeg.com).

You can also try prune puree, which will also obviously reduce the amount of fat. To use, puree 1/2 cup of pitted prunes with 1/4 cup of water. You will want to reduce the amount used, or the final product may be too moist. If the recipe calls for a half-cup use 1/3 cup instead. You may also want to add a little oil, maybe a tablespoon per cup of fat needed, because a little fat goes a long way in taste and texture