Vegetarian Cuisine

Types of vegetarians

Vegan? Macro? Lacto-ovo?
When you first start thinking about making the switch to a vegetarian diet, trying to decipher veggie lingo can be confusing. Every vegetarian seems to have a special name for what kind of vegetarian they are. And if you don't know the vocabulary, it can sometimes seem daunting. Here are some basic definitions to help you understand the different types of vegetarians -- the first step towards figuring out which sort of vegetarianism is right for you.

Vegans
Vegans don't eat any products of animal origin. This includes not only meat, but also dairy products (milk, butter, cheese), eggs and even honey. The strictest vegans don't wear leather, wool or silk and also avoid health and beauty products made with ingredients derived from animals -- for instance, lip balm with bees wax or skin creams with lanolin (an oil extracted from sheep's wool).

Although some people who choose a vegan diet do so because they are allergic or insensitive to dairy products or eggs, most choose veganism because of ethical concerns. Most vegans have a deep commitment to ending the exploitation and mistreatment of animals.

Lacto-, ovo-, lacto-ovo-vegetarians
Lacto comes from the Latin word for milk and ovo from the Latin word for egg. So, lacto-, ovo- and lacto-ovo-vegetarians are those who eat dairy products, eggs or both, respectively.

Macrobiotic, macro
Macrobiotics is a dietary philosophy loosely based on Chinese medicine (the same principles and philosophies behind acupuncture, acupressure and shiatsu). Many -- although certainly not all -- macros begin eating macrobiotically when they are diagnosed with a serious, life-threatening illness. People who follow a macrobiotic diet eliminate almost all processed foods, including flour and sweeteners, from their diet and eat primarily unprocessed, unrefined foods like whole grains, beans, seaweed, certain vegetables and fermented foods (soy sauce, miso, pickles, sauerkraut). Although many macrobiotic practitioners eat an entirely vegetarian diet, macrobiotic principles permit them to eat fish occasionally.

Fruitarians
Fruitarians eat only foods of plant origin that can be obtained without killing the plant: fruits, nuts and seeds, for example.

Partial, occasional, casual, transitional and social vegetarians
As the media releases more and more reports on the health benefits of a vegetarian diet, the number of people who are curious about vegetarianism continues to grow. Many of these people choose to reduce their meat intake instead of eliminating meat from their diet altogether. They may choose to give up just red meat, or they may only eat meat when they know it comes from small-scale producers who treat their livestock humanely. They may want to eat a stricter vegetarian diet but are temporarily prevented from doing so -- for instance, parents with non-vegetarian children who aren't ready to become vegetarians. Or they may eat a vegetarian diet with at home with vegetarian friends or family members and only eat meat when they're out with non-vegetarian friends.

Pescetarians
Pescetarians eat a vegetarian diet but also consume fish. Pescetarians may avoid red meat and poultry because they do not want to support factory farming or other inhumane methods of raising animals. For many people making the transition to vegetarianism, pescetarianism is a stage along the way to an entirely meatless diet.

Adapting Your Favorite Non-Vegetarian Recipes

One of the biggest frustrations for new vegetarians and vegans is feeling like you have to give up some of you favorite recipes entirely. This can be especially difficult when the recipe in question is an old family favorite that you've loved and enjoyed since childhood or a traditional dish that brings up memories of holidays past.

In my monthly Vegetarian Make-Overs feature I'll be highlighting vegetarian and vegan recipes that have been adapted from non-vegetarian (or non-vegan) versions. I'll offer quick tips for substitutions you can use when adapting your own recipes so that you can recreate the tastes you love using vegetarian ingredients.

I especially welcome contributions from readers. If you have a made-over recipe that you're particularly proud of, post it to the Vegetarian Forum to share.

Feel free to include a description of the old non-vegetarian recipe or a description of the dish you've adapted to show other vegetarian cooks -- especially newbies -- see the specific kinds of substitutions you've made to transform the dish into a meat-free version. Once a month I'll pick the best of these reader recipes to showcase on the site.

Recipes

Quick and Easy Pimento Cheese

INGREDIENTS:

* 2 cups shredded sharp Cheddar cheese
* 2 cups shredded Colby cheese
* 2 (4 ounce) jars diced pimento peppers, drained
* 1/2 (16 ounce) jar creamy salad dressing (e.g. Miracle Whip)
* salt and pepper to taste

DIRECTIONS:

1. In a medium bowl combine Cheddar cheese, Colby cheese, pimentos, creamy salad dressing, salt and pepper. Add more or less creamy salad dressing to achieve desired texture. Mix well.

Vegan Black Bean Soup

INGREDIENTS:

* 1 tablespoon olive oil
* 1 large onion, chopped
* 1 stalk celery, chopped
* 2 carrots, chopped
* 4 cloves garlic, chopped
* 2 tablespoons chili powder
* 1 tablespoon ground cumin
* 1 pinch black pepper
* 4 cups vegetable broth
* 4 (15 ounce) cans black beans
* 1 (15 ounce) can whole kernel corn
* 1 (14.5 ounce) can crushed tomatoes

DIRECTIONS:

1. Heat oil in a large pot over medium-high heat. Saute onion, celery, carrots and garlic for 5 minutes. Season with chili powder, cumin, and black pepper; cook for 1 minute. Stir in vegetable broth, 2 cans of beans, and corn. Bring to a boil.
2. Meanwhile, in a food processor or blender, process remaining 2 cans beans and tomatoes until smooth. Stir into boiling soup mixture, reduce heat to medium, and simmer for 15 minutes.

Spiced Sweet Roasted Red Pepper Hummus

INGREDIENTS:

* 1 (15 ounce) can garbanzo beans, drained
* 1 (4 ounce) jar roasted red peppers
* 3 tablespoons lemon juice
* 1 1/2 tablespoons tahini
* 1 clove garlic, minced
* 1/2 teaspoon ground cumin
* 1/2 teaspoon cayenne pepper
* 1/4 teaspoon salt
* 1 tablespoon chopped fresh parsley

DIRECTIONS:

1. In an electric blender or food processor, puree the chickpeas, red peppers, lemon juice, tahini, garlic, cumin, cayenne, and salt. Process, using long pulses, until the mixture is fairly smooth, and slightly fluffy. Make sure to scrape the mixture off the sides of the food processor or blender in between pulses. Transfer to a serving bowl and refrigerate for at least 1 hour. (The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.)
2. Sprinkle the hummus with the chopped parsley before serving.

Sweet Potato Casserole II

INGREDIENTS:

* 4 1/2 cups cooked and mashed sweet potatoes
* 1/2 cup butter, melted
* 1/3 cup milk
* 1 cup white sugar
* 1/2 teaspoon vanilla extract
* 2 eggs, beaten
* 1 cup light brown sugar
* 1/2 cup all-purpose flour
* 1/3 cup butter
* 1 cup chopped pecans

DIRECTIONS:

1. Preheat oven to 350 degrees F (175 degrees C). Grease a 9x13 inch baking dish.
2. In a large bowl, mix together mashed sweet potatoes, 1/2 cup butter, milk, sugar, vanilla extract, and eggs. Spread sweet potato mixture into the prepared baking dish. In a small bowl, mix together brown sugar and flour. Cut in 1/3 cup butter until mixture is crumbly, then stir in pecans. Sprinkle pecan mixture over the sweet potatoes.
3. Bake for 25 minutes in the preheated oven, or until golden brown.

Fresh Asparagus Soup

INGREDIENTS:

* 1 pound fresh asparagus
* 3/4 cup chopped onion
* 1/2 cup vegetable broth
* 1 tablespoon butter
* 2 tablespoons all-purpose flour
* 1 teaspoon salt
* 1 pinch ground black pepper
* 1 1/4 cups vegetable broth
* 1 cup soy milk
* 1/2 cup yogurt
* 1 teaspoon lemon juice
* 1/4 cup grated Parmesan cheese

DIRECTIONS:

1. Place asparagus and onion in a saucepan with 1/2 cup vegetable broth. Bring the broth to a boil, reduce heat and let simmer until the vegetables are tender.
2. Reserve a few asparagus tips for garnish. Place remaining vegetable mixture in an electric blender and puree until smooth.
3. Melt butter in the pan that was used for simmering the asparagus and onions. Stir while sprinkling flour, salt, and pepper into the butter. Do not let the flour brown. Allow the mixture to cook only 2 minutes. Stir in remaining 1 1/4 cups vegetable broth and increase the heat. Continue stirring until the mixture comes to a boil.
4. Stir the vegetable puree and milk into the saucepan. Whisk yogurt into the mixture, followed by lemon juice. Stir until heated through, then ladle into bowls. Garnish with reserved asparagus tips. Sprinkle with Parmesan cheese if desired.