VEGETARIANISM

A vegetarian diet can include… A vegetarian diet does not include…

•Vegetables and fruits •Meat or poultry
•Grains and pulses
•Fish or seafood
•Nuts and seeds
•Insects
•Eggs
•Gelatine or animal rennet
•Dairy products •Stock or fat from animals
•Honey

In addition, a vegan diet does not include eggs, dairy or honey.

Vegetarians and vegans don’t eat products or by-products of slaughter. They don’t eat any foods which have
been made using processing aids from slaughter.
Types of vegetarian diets

Although ‘vegetarian’ usually means ‘plant-based’ there are a few different types of vegetarian diets. What version of
vegetarian diet a person follows depends on many things including health, environmental, ethical, religious or economic
reasons.

The main types of vegetarianism are:

•Lacto-ovo-vegetarian – people who do not eat any meat and seafood, but include dairy foods (such as milk), eggs and
plant foods

•Lacto-vegetarian – people who do not eat meat, seafood and eggs, but
include dairy foods and plant foods

•Ovo-vegetarian – people who do not eat meat, seafood and dairy foods,
but include eggs and plant foods
•Vegan – people who avoid all animal foods and only eat plant foods.
Two other diets that are not strictly vegetarian but still focus on reducing or limiting the
amount of animal products eaten are:

•Pescetarian – people who do not eat any meat, but include seafood, dairy foods, eggs and
plant foods

•Flexitarian – people who mainly have a plant-based diet but that sometimes includes small
portions of meat and seafood; sometimes also called ‘semi-vegetarian’.
People following pescetarian or flexitarian diets often do so to get the health benefits of
eating a largely vegetarian diet without giving up meat entirely
Pythagoras - An early vegetarian

The first known advocate for animal rights and vegetarianism was
the great Pythagoras who lived in the 6th century B.C.E., who was
also the first man to call himself a philosopher, or “lover of
wisdom”. Today children learn about his right-angle triangle
theorem, but the mathematician was also the first to suggest that
Earth is round and that the moon shines because its surface
reflects light from the sun. He was held in such extraordinary
esteem that some believed him to be the son of Apollo (because
of his handsomeness) and the grandson of the mighty Zeus
himself. Not only was Pythagoras famous for his theories, but also
for his fashion choices, for he wore white robes with trousers, a
truly extravagant choice for that time
Health benefits of a vegetarian diet

A well-balanced vegetarian or vegan diet can provide many health benefits, such as a
reduced risk of chronic diseases, including:
•obesity
•coronary heart disease
•hypertension (high blood pressure)
•diabetes
•some types of cancer.
Vegetarians and vegans also have lower rates of illness and death from some
degenerative diseases
Protein sources for vegetarians

Protein is essential for many bodily processes, including tissue building and repair. Protein is
made up of smaller building blocks called amino acids. These amino acids are classed as
non-essential (can be made by the body) and essential (must be obtained through the diet).

A ‘complete’ protein has all the nine essential amino acids necessary for dietary needs. Most
plant foods, however, are not complete proteins – they only have some of the nine essential
amino acids. Soy products, quinoa and amaranth seeds are some of the few exceptions of a
complete vegetable protein.
Best Meat Alternatives

Tofu is becoming a more familiar sight on menus, but it can still

be an intimidating ingredient to the uninitiated. It doesn’t have to
be! Tofu is full of plant-based protein and makes the perfect meat
substitute for chicken, pork, or beef in stir-fry dishes. Tuck a
marinated tofu plank into a crusty hoagie roll for vegan banh mi or
crumble seasoned tofu with herbs and veggies for a satisfying
plant-based scramble.
Seitan (pronounced say-tan) is a soy-free protein source that
mimics the texture of meat. It's made from vital wheat gluten, a
flour-like ingredient comprised of mostly gluten and a small
percentage of starch. That means seitan isn't suitable for a gluten-
free diet, but it's a useful meat alternative for anyone with a
soy allergy.
Seitan is used in many plant-based products like vegan deli
slices, holiday roasts, and other fake meats. What sets it apart
from soy products is its chewy meat-like texture. It's easy to cook
with, and doesn't require the same prep as tofu. Flavor-wise, it
absorbs marinades and seasonings very well
Tempeh is a soy product just like tofu, but it has a very different
texture and flavor. To make tempeh, whole soybeans are cooked,
fermented, and pressed into a cake. Tempeh is dense with a slightly
bitter, nutty flavor. It can be cut into cubes, slices, or even
crumbled. What sets tempeh apart from other soy products is that it
contains healthy probiotics in addition to being a protein source.
Yuba is a soy product that’s not as well known as tofu or tempeh, but it has
a unique texture that sets it apart. Also called tofu skin or bean curd sheet,
yuba is made when soy milk is heated and a layer of skin forms on top of
the liquid. The thin top layer is removed and packaged in sheets or long
strips that look like noodles.
•Dried Yuba Sheets - Dried yuba sheets have a thin paper-like texture. To make
them more pliable, soak them in warm water for three to five minutes. Squeeze out
any extra water from the sheets before cutting them into the desired shape. You can
use the sheets as a wrapper for spring rolls or dumplings.

•Dried Beancurd Sticks - Dried yuba sticks are skins that have been bunched into
several layers. Rehydrate the yuba sticks in water for 6-8 hours. After draining the
sticks, cut them into bite-size pieces and use them as a meat substitute in braised or
stir-fried dishes.

•Fresh Yuba - You can also buy fresh yuba sheets that don’t need to be rehydrated.
Rinse the yuba under water to help separate the sheets. Cut the sheets into noodles
for pasta dishes or soups, use them as a wrapper for dumplings, or roll them and fry
them for a crispy appetizer.
Soy curls are a trademarked meat substitute made exclusively by a
company called Butler Foods. These protein-packed strips are
different than soy products like tofu and tempeh because they are
considered minimally processed. According to Butler Foods, soy curls
are made by boiling whole non-GMO soybeans in water. They contain
no other additives or preservatives.
Soy Curls vs Tofu

Soy curls and tofu are both made from soy, but they have very different textures. While tofu is pressed into a solid
cake form, soy curls are extruded into chunks with a chewy bite.
Meatless grounds, also called veggie crumbles, are one of the
easiest plant-based proteins to cook with! There are many brands of
vegan grounds and crumbles on the market, and most are made with
protein-filled ingredients like soy, peas, and brown rice. The texture
of plant-based crumbles mimics ground beef when used in certain
recipes.
VEGGIE BURGERS

Making your own veggie burgers is more challenging than you

would think. Getting the ingredients to bind together without using
eggs or dairy-based ingredients can be tricky. You might create a
wholesome mixture of beans and veggies, but once the patty goes
on the grill, it tends to crumble. Many house-made veggie burgers
fall apart and don’t have the meaty texture that customers are
looking for in a plant-based burger.
Plant Based Chicken

Many plant-based food companies are now venturing into the world
of chicken alternatives, which means there are more diverse options
on the market! The usual faux chicken patties and nuggets are being
joined by meatier, tastier options like strips, tenders, and cutlets.

What Is Plant Based Chicken?

Every brand has its own recipe, but most plant-based chicken
products are made with ingredients like soy protein or pea
protein that mimic the texture of real chicken.
Believe it or not, grains contain protein too! If you’re looking for plant-based dishes that
feature minimally processed whole foods instead of fake meats, grains are an excellent
choice. As a bonus, they also contain other nutrients like fiber and iron. Oats, wheat, and
brown rice are common grains.

These lesser-known grains are ideal for creating plant-based recipes because they contain all
of the 9 amino acids that make up a complete protein. They're also considered
pseudocereals, which are technically seeds but are used like cereal grains. This means they
don't contain gluten and can be used in place of other grains for gluten-free recipes.

•Quinoa - Quinoa (pronounced keen-wah) is a powerhouse ingredient that can be used in

place of rice in any of your recipes. Use it to make grain salads, harvest bowls, or breakfast
bowls.

•Buckwheat - Despite its name, buckwheat is not related to wheat at all. Buckwheat seeds
are triangular-shaped kernels called groats. One of the most popular ways to use buckwheat
is ground into flour and used in pancakes and baked goods. It's also the key ingredient in
soba noodles.

•Amaranth - Amaranth is a less familiar pseudocereal, similar to quinoa, but with a nuttier
flavor. The whole seeds can be simmered just like rice and used in pilafs, porridge, or grain
bowls. It can also be ground into flour and used for gluten-free baking.
Nuts and seeds are great for snacking or adding extra crunch to
salads, but did you know they also make convincing meat
substitutes? Many nuts and seeds can be used to make a plant-
based meat option that's minimally processed. If your
customers are looking for a meat alternative that's made from
whole foods and doesn't contain wheat or soy, nut-based
meats are filling and full of protein.
Beans have been consumed as an affordable protein source for
thousands of years. There's a reason for that! Dried beans are
economical and shelf-stable. When stored correctly, they can last
for years. If you want to try adding more plant-based foods to
your menu, but you're hesitant about fake meats and processed
soy products, beans are a healthy whole-food protein option.
Chickpeas - Chickpeas contain all the amino acids needed to form a complete protein, just like meat. Hummus is the dip
that probably comes to mind when you think of chickpeas, but there are other delicious ways to use these wholesome
legumes. Add chickpeas as a protein option for curry dishes or combine them with vegan mayo, minced celery, and
seafood seasoning to create a mock tuna salad sandwich.

Soybeans - Soybeans are the base of many meat alternatives, but they're also tasty in their whole form. Edamame
(pronounced eh-duh-mah-may) are young green soybeans in the pod. Serve steamed edamame pods with a light
sprinkle of sea salt and other seasonings as a protein-rich appetizer.

Lentils - Lentils are a popular protein source because they cook up quickly from their dried form. They can be used as a
ground beef substitute in many recipes. Try cooking lentils and shredded carrots in a tangy barbecue sauce to make a
veggie "pulled pork" sandwich. Lupini

Beans - Lupini beans aren't as well known in the US, but they're a popular snack in the Mediterranean. We're including
them on our list because they're chock full of complete protein and lower in carbs than other beans. You can serve
cooked lupini beans on their own as an appetizer or in place of other beans in salads, wraps, and soups. Black Beans -
Black beans work well as a meat substitute in burritos, tacos, and veggie burgers. For extra protein, combine black
beans with rice
Do Plants have proteins? Yes, all plants contain protein, but some
have more per ounce than others. The plant-based options on our list make the
best meat substitutes because they are protein-rich. It's easy to make a meal
made entirely from plants, but if it doesn't have protein, it won't be as satisfying.
Keep reading to learn about the easiest plant proteins to add to your menu.

What Is a Complete Protein?

A complete protein source is a food that contains all 9 of the amino acids
that the human body needs for good health. Many of the plant-based meat
alternatives on our list are complete proteins on their own. Foods that
don't contain all the amino acids can be combined with other foods to
make a complete protein. Nutritionists also say that these foods don't
have to be eaten at the same time or even on the same day. The human
body will store the necessary amino acids and use them as building
blocks when they are needed