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Vegan - Vegetarian Diet

What we choose to Eat is one of the most significant factors
in the personal impact we have on the Environment.

There are many categories that encompass the term vegetarian. True vegetarians follow a diet that avoids animal flesh and emphasizes plant based foods that consist of whole grains, legumes, fruits, vegetables, nuts, and seeds. 
 
 

Available NOW!

(To order outside the US & Canada or more than 2 copies, please email: isiscooking@yahoo.com)
 
 
 
 

The Perfect Salad
Saladmaster Guide to 
Building the Ultimate Salad

In the Perfect Salad you will enjoy nature's freshest ingredients in 156 wonderful salad and salad related recipes. In the Perfect Salad are healthy recipes for gourmet salads using a large array of greens, raw and cooked vegetables, fruits, and grains. The Perfect Salad also has an assortment of low calorie and lite salads as well as hearty and filling complete salad meals prepared with healthy produce prepared with SaladMaster’s Health Systems. This book explains how to choose your base ingredient for your salad, and then what weightier items to add toward creating your perfect salad meal. You will also discover recipes for healthy and rich salad dressings made from wholesome organic ingredients as well as ideas for finishing garnishes and accompanying  beverages to complete your ultimate salad.

Available NOW!

(To order outside the US & Canada or more than 2 copies, please email: isiscooking@yahoo.com)
 
 
 

TYPES OF VEGETARIAN DIETS

LACTO-OVO VEGETARIAN: Eats no meat, poultry, or fish, but includes dairy products and eggs in the diet along with plant based foods. 

LACTO VEGETARIAN: Excludes all animal products except dairy products. Includes all plant based foods in the diet. 

OVO VEGETARIAN: Excludes all animal products except eggs. Includes all plant based foods in the diet. 

VEGAN OR PURE VEGETARIAN: Vegan is pronounced "vee gun." Some people distinguish between vegan and pure vegetarian, considering the pure vegetarian one who eats no animal flesh, no dairy products, or no eggs, and follows a strict plant based diet for dietary reasons only. While vegans follow a diet consisting of plant based foods only, they are further committed to a philosophy that respects animal life and the ecology of the planet. 

 
 
 

FRUITARIAN: The fruitarian has a simpler diet consisting only of seed bearing fruits that include whole fresh fruits and some vining foods that are technically considered fruits, but have been used as vegetables. These vegetable/fruits comprise cucumbers, tomatoes, squashes, peppers and olives. Avocados, technically a tree fruit eaten as a vegetable, are also embraced. Fruitarians may also include coconuts, nuts, and seeds and some greens that they carefully harvest in a manner that allows the plant to continue producing leaves. 

LIVING FOODS DIET: Those who follow the living foods diet call themselves live fooders or live foodists and eat a broad variety of fresh fruits, vegetables, soaked nuts and seeds, soaked and sprouted grains and legumes, and sea vegetables. They also include cultured foods such as live vegetable krauts, fermented nut and seed cheeses, and other cultured foods that contain friendly bacteria. Green drinks and soups, along with wheat grass juice are encouraged, while stimulating and salty foods may be consumed sparingly. Food combining is important to maintain good digestion and a vigorous constitution. In addition, live fooders will warm some of their foods in a dehydrator with a temperature regulator. In order to preserve the valuable enzymes that raw foods contain, some foods may be warmed to temperatures no higher than 105 degrees, while others will tolerate a little higher heat up to 115 degrees. 
 

NATURAL HYGIENE DIET: Those who follow the natural hygiene regimen consume a diet of whole, organically grown fresh fruits, vegetables, nuts, and seeds in their raw, natural state, often eating only one food at a meal until sated. They place a strong focus on proper food combining for optimal digestion and employ occasional water fasts. Natural fats such as avocados, nuts and seeds are eaten in small quantities, while extracted vegetable oils are discouraged. Certain strong tasting foods are eschewed, such as: garlic, onions, sea vegetables, salt, fermented foods, and super green foods, such as blue green algae. Other principles important to the lifestyle include fresh pure air, pure water, moderate sunshine, regular exercise, adequate sleep, and fasting when ill. 
 

RAW FOODIST: Proponents of the raw food diet often refer to themselves as raw fooders or raw foodists. Included in their regimen are all fresh fruits, vegetables, nuts, seeds (raw as well as soaked and sprouted), and soaked and sprouted grains and legumes. Many enjoy low temperature dehydrated crackers, cereals, sprouted raw breads, and fresh fruit and nut based desserts. Those who follow the raw food diet are more flexible and inclusive of flavor enhanced foods such as marinated fruits and vegetables. Surprisingly elegant gourmet foods have emerged from the raw food kitchen, yet many prefer simpler foods that require little preparation. Further, the raw foodist never cooks or warms the foods on a stove, but eats them only in their natural, raw state in order to preserve their valuable enzymes. 
 
 

PROTEIN- Abounds in grains, legumes, and green vegetables.

VITAMINS and MINERALS- used to metabolize all these nutrients and are found in green and yellow vegetables.

WATER-  water is freely available.
This is all you need to run a human body, and all of these are available in the plant foods that grow out of the ground.

VEGETABLES- 3 or more servings a day
Vegetables are packed with nutrients; they provide vitamin C, beta carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green, leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or bok choy are especially good sources of these nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta carotene. Include generous portions of a variety of vegetables in your diet. Serving size: 1 cup raw vegetables, 1/2 cup cooked vegetables.

WHOLE GRAINS
5 or more servings a day
This group includes bread, rice, pasta, hot or cold cereal. corn, millet, barley, buglar, buckwheat groats, and tortillas. Build each of your meals around a hearty grain dish -- grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc Serving size: 1/2 cup hot cereal, 1 ounce dry cereal, 1 slice bread
 
 
 
 
 
 
 
 
 

FRUIT
3 or more servings a day
Fruits are rich in fiber, vitamin C, and beta carotene. Be sure to include at least one serving each day of fruits that are high in vitamin C -- citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber. Serving size: 1 medium piece of fruit, 1/2 cup cooked fruit, 4 ounces juice.
 
 
 
 
 
 
 
 
 
 

LEGUMES
2 or more servings a day
Legumes -- which is another name for beans, peas, and lentils -- are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soy milk, tempeh, and texturized vegetable protein. Serving size: 1/2 cup cooked beans, 4 ounces tofu or tempeh, 8 ounces soy milk.
 
 
 
 
 
 
 
 
 
 

VEGETABLES
3 or more servings a day
Vegetables are packed with nutrients; they provide vitamin C, beta carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green, leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or bok choy are especially good sources of these nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet. Serving size: 1 cup raw vegetables, 1/2 cup cooked vegetables.
 
 

• 1-Carbohydrates
• 2- Fats
• 3- Protein
• 4- Vitamins
• 5- Minerals
• 6- Water

For the best Vegan Nutritional information read Michael Klappers book: Vegan Nutrition Pure and Simple.

                                                                                                                    B-12

Is found abundant in healthy soil, If you have a Vegan Organic Garden eating these vegetables will have B-12 on them ( if washed lightly) . Other sources are fortified Soy milks- Soy Based Un-meats- Nutritional Yeast- Vegan B-12 Supplements.
I have been giving my children & family a B-12 supplement . I have hear the question  "what about " B-12" I feel confident that me & my family are getting this in  supplement by using  nutritional yeast ( which can be sprinkled on salad, popcorn, tofu, soup etc......
There are number of reliable vegan food sources for vitamin B-12 . One brand of nutritional yeast, Red Star  has been tested and shown to contain active vitamin B12. Vegans who choose to use a vitamin B12 supplement, either as a single supplement or in a multi-vitamin should use supplements at least several times a week. Even though a supplement may contain many times the recom-mended level of vitamin B12, when vitamin B12 intake is high, not as much appears to be absorbed. This means in order to meet your needs, you should take the vitamin several times a week.
Vitamin B12 is needed for cell division and blood formation. Plant foods do not contain vitamin B12 except when they are contaminated by microorganisms. Thus, vegans need to look to other sources to get vitamin B12 in their diet. Although the minimum requirement for vitamin B12 is quite small, 1/1,000,000 of a gram (1 microgram) a day for adults,a vitamin B12 deficiency is problem leading ultimately to irreversible nerve damage. Prudent vegans will include sources of vitamin B12 in their diets. However, vitamin B12 deficiency is actually quite rare even among long-term vegans.
 
 

In a diet consisting solely of plant based foods, protein abounds in whole grains, legumes, nuts, and seeds. In the legume family, the soybean ranks highest in its protein content. 
Products made from soy are usually high in protein, with the exception of soy sauce. Read labels on packages of tofu and veggie meats for the surprising amount of protein these contain. Try some tempeh, made from fermented soy beans. Even fruits and vegetables contain some protein. 
Be sure to include a wide variety of foods throughout the day with the assurance that these will provide you with more than adequate protein. 
When you sprinkle a few nuts or some garbanzo beans over a salad, you are adding protein. 
Complete protein containing all eight essential amino acids can be found in soy foods like tofu, tempeh, and meat and chicken substitutes made from soy protein. Veggie burgers and veggie hot dogs fall into this category. In addition, sprouted legumes offer complete protein. 
In many ethnic cultures complete protein comes with natural combinations like pita bread and hummus, lentils and rice, beans and corn tortillas, and soybeans and rice. Remember, too, that the all-American peanut butter sandwich provides complete protein and is even more nutritious when made with whole grain bread.

Egg Replacers (Binders)

Any of the following can be used to replace eggs:

    * 1 banana for 1 egg (great for cakes, pancakes, etc)
    * 2 Tablespoons cornstarch or arrowroot starch for 1 egg
    * Ener-G Egg Replacer (or similar product available in health food stores or by mail order)
    * 1/4 Cup tofu for 1 egg (blend tofu smooth with the liquid ingredients before they are added to the dry ingredients.)

Dairy Substitutes

The following can be used as dairy substitutes in cooking:

    * soy milk (found in health food or Oriental stores)
    * soy margarine
    * soy yogurt (found in health food stores)
    * nut milks (blend nuts with water and strain)
    * rice milks (blend cooked rice with water)

Meat Substitutes in Stews/Soups

The following can be used as meat substitutes in soups and stews:

    * tempeh (cultured soybeans with a chewy texture)
    * tofu (freezing and then thawing gives tofu a meaty texture; the tofu will turn slightly off white in color)
    * wheat gluten or seitan (made from wheat and has the texture of meat; available in health food or Oriental stores)
 
 

The term "vegan diet" may sound like a food regimen one might try temporarily as a weight loss plan or a regimen to regain one's health after an illness or trauma. While it brings success when applied for these purposes, a vegan diet is a lifestyle diet that, along with regular exercise, keeps one healthy and fit almost effortlessly. 
To benefit fully from a vegan diet of plant based foods, we suggest you familiarize yourself with a few concerns expressed by those unfamiliar with a well planned program. We cannot emphasize enough the importance of including a wide variety of foods and consuming, on a daily basis, foods from each of the following groups: legumes, whole grains, fruits, vegetables, nuts, and seeds. 

Vitamin B12. The U.S. RDA (Recommended Daily Allowance) is 6 mcg. Since Vitamin B12 as cyanocobalamin is not readily available in a plant based diet, it is important that you take a supplement to fulfill the body's needs. Though the requirement seems small, this vitamin is essential to maintaining a healthy nervous system, important in preventing pernicious anemia, helpful in cell and blood formation, beneficial to proper digestion, fertility, and growth, and necessary in the synthesis of genetic material (DNA). 
This vitamin is also an aid to people with menstrual difficulties, nervousness, insomnia, memory loss, depression, fatigue, skin problems, asthma, schizophrenia, and heart palpitations. 
If the label on the supplement says it contains Vitamin B12, make sure it includes the word cyanocobalamin or cobalamin. In this form the vitamin will be more readily absorbed.
Many foods are now fortified with Vitamin B12. Look for it on soy milk labels, cereal packages, and meat and chicken substitutes made from soy protein. 
The Red Star company makes nutritional yeast in two varieties. Their Vegetarian Support Formula contains Vitamin B12 as cyanocobalamin. Look for it in health food markets. Two heaping tablespoons a day will supply the needed RDA. Many new mothers find it increases their milk production during lactation. 
Calcium. The U.S. RDA is 1,000 mg. Calcium is an important mineral for maintaining firm bone structure and strong healthy teeth. This mineral helps us in other ways as well. It is essential for blood clotting, needed for muscle relaxation, permits regulation of cell metabolism, and helps nerve cell message transmission. 
Maintaining healthy levels of calcium is rarely a problem on a well planned vegan diet. You can find calcium in a multitude of plant foods. Foods that contain the highest calcium content includes sesame seeds, collards, kale, mustard greens, watercress, broccoli, okra, and dandelion greens. Sea vegetables such as wakame, arame, hiziki, and dulse are also excellent sources of calcium.
Many other foods in the plant kingdom contain rich stores of this vital mineral. 
Impressive calcium content can be found in all legumes. Enjoy them daily for their exceptional calcium benefits. Within the bean family soybeans rank highest in calcium, with navy beans and black beans following closely. Foods made from soybeans, such as soy milk, tofu processed with calcium, tempeh, and meat and chicken substitutes made from soy protein will provide plenty of calcium. 
Nuts and seeds are good sources of this mineral with almonds, hazelnuts, and sesame seeds rating highest. Sesame tahini added to salad dressings and sauces is a good way to bring calcium into the diet. 
Among the fruits, figs are tops for their calcium content. Oranges and fortified orange juice will deliver this mineral in ample quantities as well. 

Vitamin D. The U.S. RDA is 400 IU. Vitamin D is technically a hormone that is manufactured in the skin when the skin is exposed to natural sunlight. Essential to our health, Vitamin D helps the body to absorb calcium in order to maintain strong bones and teeth. Just 10 or 15 minutes a day of natural sun exposure will provide the body with enough Vitamin D to function optimally. If you are unable to get direct sun exposure, look for foods that are fortified with this vitamin or take a supplement. 
When reading labels on fortified foods or supplements, vegans will want to choose those items labeled Vitamin D2 rather than Vitamin D3. Vitamin D2, or ergocalciferol, is synthesized from plant sources, mostly from yeast's through the process of irradiation. 

Omega 3 Fatty Acids. Called essential fatty acids, these important fats perform many functions including enhancing the immune system, lowering cholesterol and triglycerides, preventing heart attacks, and reducing blood viscosity.
Following are foods that contain ample quantities of Omega 3's: dark green leafy vegetables like kale and collards, broccoli, flax seed meal, flax seed oil, hemp seeds, hemp seed oil, soy beans, soy bean oil, firm tofu, organic canola oil, walnuts, and walnut oil. Recommended daily servings of some items are as follows:
Flax seed oil, 1 teaspoon 
Flax seed meal, 1 tablespoon 
Canola oil, 4 teaspoons
Walnuts, 1/4 cup 
Hemp seed oil, 1 tablespoon 
Soybeans, 1 cup 
Firm tofu, 12 ounces
Iron. The U.S. RDA is 18 mg. An important mineral, iron supplies oxygen to the cells throughout the body and carries away carbon dioxide as waste. It also helps immune system function and assists our mental processing. 
Good sources of iron are found in all types of legumes but are especially high in soybeans, and products made of soybeans, such as firm tofu. Grains are high in iron with quinoa ranking highest. Raw kale, raw spinach, mushrooms, and baked potatoes are also healthy sources. 
Nuts and seeds are excellent sources of iron with pumpkin seeds, pine nuts, sesame seeds, and pistachios leading in quantities. Meat substitutes made from soy are outstanding sources for iron. 
The iron content of black strap molasses is exceptionally high, making it an important source for this mineral. 
Iron is best absorbed when eaten along with foods containing Vitamin C. Most vegetables qualify, as do citrus fruits. A little squeeze of lemon juice will easily enhance iron absorption. 
Zinc. The U.S. RDA is 15 mg. A facilitator to many functions in the body, zinc wears many hats. A few of its many tasks include eliminating carbon dioxide, assisting wound healing, and helping the immune system. 

Legumes are a good source of zinc, especially garbanzo beans and lentils. Products made from soy protein, such as the meat and chicken substitutes provide plenty of zinc. Wheat germ, millet, and quinoa are highest among the grains, with all grains supplying healthy quantities. 
Nuts and seeds offer ample zinc stores, with sesame tahini at the top of the list, followed by pumpkin seeds, cashews, and almonds. 
Whole grains contain many of the B vitamins that directly serve the nervous system. You may find yourself thinking more clearly, concentrating with more ease, maintaining a sharper memory, managing stress better, sleeping more soundly, and enjoying an overall feeling of well being. 
Certain foods have been beneficial in their ability to lower blood pressure. Some grains, such as oats and barley, and many varieties of beans are noted for their soluble fiber that has helped to bring high blood pressure down to normal levels. The allium family that includes onions and garlic is also said to lower blood pressure. 
All plant foods contain valuable phytochemicals that are known to protect the body from free radical damage. Free radicals are unstable oxygen molecules that damage our cells and are linked to a number of debilitating diseases, such as cancer, coronary artery disease, cataracts, and even aging. 

Dean Ornish, M.D. , Dr Neal Barnard and John McDougall, M.D. have seen evidence in their medical practices that a strict vegan diet reverses heart disease, lowers blood pressure, lowers cholesterol, and brings weight down naturally. 

The plant-based diet, at first thought, may seem rather limiting. Surprisingly though, this regimen offers much more variety than most people are aware of. There are many new products on the market that make the transition from a meat-based diet an enjoyable change. Change, however, can be challenging. The question that many face is whether to make the transition to a plant-based diet a gradual one or plunge in dramatically. Our own experience of the gradual transition leads us to believe the slower pace would be more likely to help people stay on the vegan path. 
Instead of planning your meal around meat, as the centerpiece, think of whole grains or legumes as the centerpiece. Enhance the grains or legumes with your favorite seasonings, vegetables, nuts, or seeds. Take a little extra time to make it special. Surround your special dish with steamed vegetables. Include a salad or even two every day made with dark leafy greens and a variety of chopped, diced, or shredded vegetables. Those who regard salads as "rabbit food" don't realize how many enriching nutrients and valuable enzymes they're missing. 
Some of you many not be aware of the many different grains available. You can enjoy a different grain every day of the week and still look forward to those yet untried. Following is a list of whole grains to incorporate into your new diet: brown rice, wild rice, corn and cornmeal, whole wheat, cracked wheat, bulghur wheat, pearl barley, barley flakes, hulled barley, whole rye berries, rye flakes, oat groats, oatmeal, millet, quinoa, spelt, triticale, amaranth, teff, and kamut. 
Legumes consist of all varieties of beans and include lentils and split yellow and green peas. Each variety of bean sparks the taste buds with a very different flavor and texture. Since the digestive system may require a little time to adjust to the added fiber contained in legumes, begin with small amounts and increase slowly. Your own body will be your guide on how much and how quickly to increase quantities. 
If you are one who has always thought of nuts as simply a snack, and one to be avoided because "they're too high in fat," reconsider them as an excellent source of protein. A handful or two a day are a good protein replacement. Though nuts are high in fats, they offer essential fatty acids so necessary to the body's many processes. Nuts are also delicious and add delightful crunch to a dish. 
Each kind of nut possesses different nutrients. You may have learned that one Brazil nut a day contains your daily requirement of selenium. Include seeds as well for their taste and health benefits. Following is a list of nut and seed varieties: walnuts, almonds, pecans, pistachios, hazelnuts, Brazil nuts, chestnuts, pine nuts, sunflower seeds, pumpkin seeds, sesame seeds, flax seeds. 
Tofu, tempeh, and seitan are excellent ways to dress up a meal. Vegan cookbooks are a good source of information on how to prepare these foods and offer a myriad of creative soy foods recipes. Tofu and tempeh are made from soybeans. Seitan, which may be less familiar to you, is made from wheat gluten. 
There's no need to be concerned about getting enough protein on a vegetarian diet. High protein foods such as tofu, tempeh, seitan, legumes, grains, nuts and seeds are all easily obtainable and offer enough diversity to make vegetarian cooking fun and adventurous. Though they provide much smaller quantities, fruits and vegetables also contain protein. 
Then, progress to one full day of eating vegan.  When shopping for your Foods, read ingredient labels faithfully. 
For a truly healthy focus, one that will boost your energy and improve your mental skills, include a wide variety of foods every day. A plant based diet consists of whole foods, foods that have their vitamins, minerals, phytochemicals, and enzymes intact, rather than extracted, refined, reformed, and rolled off the food factory lines in neat little packages that cheat you out of nutrition. . With a vegan diet plan, include some items from each of the following categories each day to be assured of complete nutrition: 
 
 

FRUITS
Consider purchasing organic fruits for the increased vitamins and minerals they contain. Many fruits have skins that are completely edible and highly nutritious. Don't miss out on the opportunity to eat all the nutritious portions of a whole food. 

VEGETABLES
Visit farmers' markets to get the best and freshest of the local vegetables that are in season. Most farmers pick their vegetables the day before and bring them to market early the following morning. 
Experiment with vegetables that are new to you. Include some raw veggies each day. These contain enzymes that help the body's digestion, absorption, and elimination processes. 
Your plate should include a mosaic of vegetable colors. Each color contains different phytochemicals in varying quantities. Phytochemicals are plant-based nutrients that benefit the body by strengthening the immune system to ward off diseases such as cancer and heart disease. 
We all have favorite foods, but rather than eating just broccoli or asparagus, try expanding your variety little by little to include some red vegetables, such as beets and tomatoes. 
Include yellow vegetables, such as sweet potatoes and winter or summer squashes, and yellow bell peppers. 
White vegetables include onions, turnips, cauliflower, parsnips, and potatoes. Orange vegetables include carrots and rutabagas. 
Green veggies are the largest group and include string beans, Brussels sprouts, artichokes, broccoli, asparagus, avocados, Swiss chard, cabbage, lettuces, green bell peppers. 
Include a fresh salad every day made with dark green lettuces along with lots of crunchy veggies. If you're only used to iceberg lettuce, it's time to graduate to the romaine, red leaf, green leaf, escarole, oak leaf, and batavia varieties. These are higher in fiber and contain many more times the beta carotene as iceberg lettuce. 
Add some cooked veggies to your every day meals, and introduce yourself to those that may be unfamiliar. 

GRAINS
Introduce whole grains into your diet. They contain bran that offers fiber and B vitamins, germ that provides essential fatty acids and vitamin E, and the endosperm that contains considerable protein.
Buy whole grain breads rather than refined white breads. The whole grain breads are higher in fiber and contain most of the B vitamins that have been processed out of the breads made with white flour. 
Cook brown rice rather than white rice. Yes, it does take a bit longer to cook, but you're health is worth much more than the extra 20 or 30 minutes it takes to cook whole grains. 
Wild rice has wonderful flavor, great texture, and 3 grams of fiber per serving compared to 1 gram of fiber for white rice. 
Try some barley for a change. 
How about making polenta from whole grain cornmeal? 
The health food markets often have bulk grains such as quinoa, millet, spelt berries, rye berries, oat groats, whole wheat berries, and buckwheat. If these are not available in bulk, they are certain to be sold in packages. 
Enjoy some whole grain pastas instead of the usual refined pastas made of durum wheat. Health food markets sell pastas made from quinoa, spelt, rice, barley, buckwheat, and whole wheat. The textures will be noticeably different, but these offer a higher fiber content than durum wheat pasta. 
Soak organic grains overnight and start them sprouting the next day. They should be ready to eat within a day or two and can be added to a salad or sprinkled over almost any of your favorite foods. 

LEGUMES
This category consists of all varieties of beans including lentils and green and yellow split peas. Each type of bean has its own unique texture and flavor to lend variety in the vegetarian diet. 
Beans can easily be incorporated into soups and salads, but don't stop there. Put cooked beans into the food processor with seasonings and make a dip. Mash beans with your favorite flavor enhancers and make a sandwich spread or even a sandwich filling. Try some new recipes that use beans as the centerpiece of your meal; a vegetarian chili is one example. Beans are very high in protein as well as vitamins and calcium. 
Beans can be soaked overnight and put into a sprouting jar or bag the next day. Within a day or two they should be ready to enjoy. Sprinkle them over a salad or add them to soups or casseroles. Sprouted beans vastly increase their vitamin and mineral content during the sprouting process. 
Tofu, made from soybeans, provides almost unlimited creativity to the vegetarian diet. Tofu comes in water-packed cartons and can be found in most supermarkets. For organic varieties, shop at a health food market. 
Tofu is available in a number of different consistencies from regular, which is quite soft, to firm, and extra firm varieties. The regular tofu makes excellent sauces when prepared in the blender or food processor with seasonings. Firm and extra firm tofu work well in salads, stir fries, or marinated and baked in the oven. 
Silken tofu comes in soft, firm, or extra firm and makes an excellent base for savory sauces, fruity parfaits, or fruit smoothies. Many vegetarian cookbooks include recipes for using tofu, while other cookbooks are devoted completely to soy products. 
Soy products abound these days and can be found in the form of veggie hot dogs, lunchmeats, patties, ground "meat" style, veggie ham, veggie fish, veggie chicken. Many supermarkets sell these items in the deli section. Health food markets offer a wider variety than most supermarkets. 
Tempeh is a soy product that developed in Indonesia and is made by fermenting soybeans in flat cakes. These offer further variety in the bean category and can be marinated, chopped, shredded, stir-fried, baked, or barbecued. Tempeh, an excellent source of protein, is available in health food markets.

NUTS
Nuts are a wonderful source of protein as well as essential fatty acids, fiber, and minerals. Nuts provide us with omega 3 and omega 6 essential fatty acids that are important in the functioning of all the body's processes. 
Keep a variety of nuts on hand and store them in the refrigerator to avoid rancidity. Include walnuts, pecans, almonds, cashews, pistachios, hazelnuts, and Brazil nuts. 
Eat them in their raw state rather than roasted. The roasted nuts are roasted in oil, adding extra fats which you may consider undesirable. In their raw state nuts contain valuable essential fatty acids which are lost when roasted or heated. 
Nuts add wonderful texture to a salad and can turn a pasta sauce into a special treat when added at the end of cooking. 
Nut butters from organic sources are delightful spread on apples and pears and enjoyed as a snack. 
Nuts can be ground into a powder in a small electric coffee grinder. Add ground nuts to a sauce or a soup that needs a little thickening and boost the nutrition as well.

SEEDS
Seeds are a storehouse of protein, calcium, fiber, and essential fatty acids. Include pumpkin seeds, sunflower seeds, sesame seeds, and flax seeds. 
Since seeds are very subject to rancidity, purchase them from a store that sells them in large quantities and turns them over quickly. Store seeds in the refrigerator to avoid rancidity. It's easy to incorporate seeds of all varieties into the diet. 
Sesame seeds are delicious sprinkled on salads and over cereals. Sesame seed paste, also called tahini, makes a delicious tahini sauce when mixed with lemon juice, garlic, water, salt, and a dash of cumin. This sauce enhances grain dishes, bean dishes, baked potatoes, and even pita sandwiches. Tahini can also be made into a salad dressing.
Sunflower seeds and pumpkin seeds add crunch to salads, cereals, and cooked grain dishes. 
Flax seeds can be ground in a small electric coffee grinder and sprinkled over cereals and salads for added fiber.
For sprouting, purchase organic seeds that are especially for sprouting use. These have not been sterilized and still contain a living germ. Try making your own alfalfa, red clover, radish, and onion seed sprouts. In their whole organic form sunflower seeds are fun to sprout. It's a delight to see tiny sprouts emerging from their dark, tough, outer hulls. 

Vegans, in addition to being vegetarian, do not eat products from animals such as  eggs, and dairy products & honey. 

Vegans do not use  leather, fur, or  animal- based soaps and all products derived from or tested on animals.

Vegans make a conscious effort to avoid all forms of exploitation and cruelty to animals.

Vegans do not eat food grown in blood and bone meal (Check to see if your organic food has this in it.) 

VEGAN OR PURE VEGETARIAN: Vegan is pronounced "vee gun." 

Some people distinguish between vegan and pure vegetarian, considering the pure vegetarian one who eats no animal flesh, no dairy products, or no eggs, and follows a strict plant based diet for dietary reasons only. 
While vegans follow a diet consisting of plant based foods only, they are further committed to a philosophy that respects animal life and the ecology of the planet. 

Delicate Balance documents the latest discoveries of some of the most prominent experts on nutrition in the world. Over 50 years of research is skilfully woven into what feels like a detective unravelling the mysteries behind the disease epidemic which has struck affluent countries with a vengeance - disease has been escalating over the last 50 years resulting in 1 in 2 men and 1 in 3 women being diagnosed with cancer.Watching this film will help you make informed choices about your health and the environment around you and how to reduce your personal impact .. read more