Sometimes as vegetarians we feel that our food options are limited. My husband loves desserts but does not have many options since he does not to eat eggs. I started experimenting "successfully" with many of our favorite savory dishes, specially the desserts. About 2 years ago my youngest son said "hey mom, it's time for you to get your cookbook out there" My family has been very supportive. We have had fun trying out new recipes although some of them may have been a disaster. I can assure you that my flops are not included in the book. I love to draw, so the illustrations in this book are my humble creations.

VEGGIE GOOD

ANIMALS ARE MY FRIENDSBy Ladybug-Judy

Trafford Publishing

Copyright © 2011 Ladybug-Judy
All right reserved.
ISBN: 978-1-4269-8971-1

Chapter One

THE STORY

"Roughly 1G years ago everyone in my household decided to be a vegetarian, except me. peeing as how I am the main cook in this household I had to adapt. This is Kind of ironic since I really love animals, go figure. As was to be expected I soon realized that I too, wanted to be a vegetarian.

This book started about 12 years ago when one of my sons decided to make a cookbook for his graduation project in graphic design. He finished his project but I only got as far as jotting down the recipes, with the help of a friend, into a rough draft. Days went by and my idea of writing a vegetarian cookbook, literally, got shoved into a drawer waiting to resurface. Now, with some gentle nudging from my other son; well maybe not so gentle, here I am. Who says mom's don't listen to their children!

There are, of course, different reasons for becoming a vegetarian, religious, humanitarian and health. There are also different types of vegetarians. There are vegans that do not eat any animal by-products like honey, eggs, cheese, milk, yoghurt and of course the obvious, meat, fish, poultry, etc. Then you have ovo- vegetarians that eat eggs, ovo-lacto-vegetarian that eat eggs and milk products, lacto-vegetarian that eat milk products and api-vegetarian that eat honey. Sounds confusing but I'm sure you catch the drift.

By the way, do not think that being a vegetarian is synonymous of losing weight. There are quite a few chubby vegetarians out there. We can eat carbs and sweets and yummy desserts. So, to lose weight you still have to watch what you eat. Sooorryyyy

Many people become vegetarians with no real convictions and soon become discouraged. This happens all the time, specially, because they become bored with the same old same old. They have it "sooooo wrong". Why, you ask? Well for starters you can still have your favorite recipes and simply eliminate the meat part. For instance, my sister makes a delicious" lamb-less" Irish stew, I make a pretty good "chicken-less" pie, one of my sons makes a yummy "chicken-less "ajiaco". Now, my other son made us a super artichoke and spinach lasagna, my sister in-law made us an exotic chicken-less "tagine", and my hubby makes a " killer" meatless tomato salsa for pasta dishes and so on and so forth. You can also buy "veggie" cookbooks like this one to get good ideas or look for recipes on the internet, once you are on a roil, just let your imagination lead the way. Don't be disheartened by the occasional "flop", it happens to us all. Like the proverbial metaphor, you must get back on the horse right away.

My strongest recommendation to all who read this is book is, "HAVE FUN COOKING". Cooking is an everyday chore for most of us. All the cooking and washing up and grocery shopping can become monotonous and "boring". By trying new recipes, new seasonings, being creative and making new twists and turns with your cooking, you can breathe new life into this daily task making it, guess what? SOMETHING YOU ENJOY

Another question that people ask themselves is "are you getting the required vitamins, minerals, proteins etc. that your body needs to thrive?" My answer is, of course you must eat a balanced diet with all its requirements which goes the same for when you are not a vegetarian. Proteins are actually in a lot of the things we eat like milk in all of its variations, dried beans, TVP and other soy based foods and gluten in all of its presentations. Your veggies also supply you with vitamins, minerals and fiber. Never forget to eat plenty of fruit. I feel that even though you are eating a balanced diet you should consult with your family doctor on what vitamin supplements you should take. I personally would recommend that non vegetarians to do the same. Here is a list, of some of the vitamins we require and where it is said you can get them.

Vitamin E - found in mustard greens, turnip greens, chard, sunflower seeds, collard greens, parsley, papaya, olives, Bell peppers, Brussels sprouts, Kiwi, tomatoes, blueberries, broccoli, wheat germ, whole grains and nuts.

Beta Carotene: found in carrots, spinach, pumpkin, apricots, peaches, melon and cherries.

Vitamin C: found in red berries, Kiwi, red and green bell peppers, tomatoes, broccoli, spinach, guava, grapefruit and oranges.

Vitamin A: found in carrots, sweet potato, pumpkin, spinach, collards and Kale.

Q10: found in soybeans, peanuts, sesame seeds, pistachios, walnuts, azuki beans, hazel nuts, almonds, chestnuts, spinach, broccoli, sweet potatoes, sweet peppers, garlic, peas, cauliflower and carrots.

Zinc: found in milk, cheese, yeast, peanuts, whole grain cereals, brown rice, whole wheat bread, potato, yogurt and pumpkin seeds.

Niacin (B3): found in fortified cereals and peanuts.

Vitamin B22: found in milk, cheese, eggs and added to some breakfast cereals.

Vitamin B6: found in Brussels sprouts, collard greens, spinach, bell peppers, turnip greens, garlic, cauliflower, mustard greens, asparagus, broccoli, summer squash, eggplant, onions, green beans, sweet potato, carrots, tomato, leeks, romaine lettuce, avocado, strawberries, watermelon and banana.

Vitamin D: egg yolks and fortified milk.

Omega-3: flax seed

Nevertheless, as I mentioned previously, vegetarians and meat eaters alike should consult their family doctor. By the way, remember you can get your Omega-3 requirements from flax seed. See the "before you start cooking" section for instructions on how to prepare flax seed.

I realize that some of the recipes are big. This is because many of them were developed before my sons married and flew the coop. My boys (hubby and two sons) are very big eaters and so were the friends they invited to join us for many a meal. £o feel free to cut them down proportionally to your needs.

After all is said and done, even if you are not a vegetarian but just a veggie fan you can still enjoy these recipes, don't you think?

ABREVIATIONS IN THIS BOOK

When you see the letters Tsp. they stand for teaspoon and when you see the letters Tbsp. they stand for tablespoon. You have probably figured this out but just thought I would explain anyway. Do not be confused with TV? (textured vegetable protein) and TSP (textured soy protein).

PREHEATING OVEN

"Remember to preheat your oven 15 to 20 minutes before you start cooking to make sure your oven reaches the required temperature.

FRESH OR FROZEN VEGETABLES? (WHAT IS BEST)

"Really fresh veggies are the best but hey that is not always possible. Don't worry, it is said that canned or frozen produce retain more vitamins since they are processed shortly after being harvested rather than sit in the supermarket for days before being purchased. So take heart. However, if using canned vegetables, read label for sodium content and preservatives.

DO NOT OVERCOOK YOUR PASTA

Cook your pasta "al dente" which means, simply put, do not overcook. It should require a little effort to bite into as opposed to being, "mushy". Anyway, it is said to be less fattening this way.

WASH YOUR VEGGIES

please, please, please, make it a habit to wash your veggies before using them. This will eliminate any pesky little bugs or pesticides that may be Keeping your veggies company. I can guarantee you will be healthier without them.

SPINACH

Guess what, spinach contains trace amounts of arsenic which over time accumulates in your system. These easy steps win get rid of this unwanted ingredient. Before you prepare it, wash with abundant water till squeaky clean, place in a colander and pour hot water over it and drain. If you are going to prepare the spinach for a salad, submerge the spinach in a bowl of icy water immediately after pouring the hot water over it. This will stop the cooking process and Keep it crunchy.

TOMATOES

If you are using fresh tomatoes, make a small cross-like incision in the bottom of the tomatoes, place in a bowl and cover with boiling water. Leave them covered for about 3 minutes or until you notice that the skin is loose. Discard water, peel and cut the tomatoes and remove the skin and the seeds. Gently squeeze out the water in the tomato. You are probably asking why go to all this trouble. This is why. Tomato skins are hard to digest, the water in the tomato can cause acidity and the seeds can get stuck in your digestive tract. I believe it is worth the effort don't you? For salads, just peel them with a potato peeler, cut them in half, remove the seeds and allow to drain for a while.

BELL PEPPERS

Bell peppers are delicious raw but for many recipes they are even better roasted and for those who have trouble digesting the peppers they are easier to digest when roasted. There are different ways, one of which (my favorite) is to place the pepper over a flame rotating slowly, charring the outer skin. Once charred on one side rotate to next position. (Do not over char) Once it is all black (one might think that is beyond repair, but it is ok) then place in a plastic bag or in a covered pot and leave until it is cool to the touch, proceed to remove the charred skin, the seeds and the stem. Using a spoon to scrape the pimento is one easy way to remove the skin and the seeds. If you add a little olive oil and crushed garlic to the peppers and store them in a sealed container in the refrigerator they will Keep for couple of days till ready to be used.

ARTICHOKES

Artichokes are cooked in a lot of water with a bit of salt for about half an hour. "Remove the outer leaves which by the way are delish. Hold the pointy end of the leaf with your fingers scraping off the meaty bottom part of the leaf with your teeth. This is even better if you first dip it in some melted butter with lemon. Mmmmm good! After you have removed the leaves you will encounter a circular cap of fine little hairs. Do not eat this part. "Remove these with a small spoon. Now you have an indentation where the hairs were. You have now made contact with the heart of the artichoke. Use them in salads, soups or wherever your imagination leads you.

EGGPLANT

Eggplant has a tendency to be a tad bitter but you can prevent this by slicing or cubing the eggplant and placing it in a bowl of cold salted water for a half an hour. "Remove the salted water, rinse and dry before using.

COCONUT

Here is a good trick if you are using the coconut "au natural". Place the coconut over a gas burner and turn slowly on all sides for two or three minutes. It will get a little charred but not blackened. Crack the nut and with a spoon (do not use a Knife) loosen the meat from the shell. Heating the outer part of the coconut loosens the white meat inside and it is therefore easier to separate from the shell

PEPPPER CORNS

Pepper corns (any color) are best used whole (un-ground), grinding them only when needed to preserve the flavor and freshness. If you do not have a pepper mill (I must agree with my sister in law when she says that you should fork out for a good one because the cheaper ones just don't do the job and if they do they give out quickly), then you can also use a mortar and pestle or an electric coffee grinder.

TSP (TEXTURED SOY PROTEIN) OR TVP (TEXTURED VEGETABLE PROTEIN)

TSP (textured soy protein) or TVP (textured vegetable protein) is made from soy. It is usually dehydrated and should be hydrated before using. First you pour hot water over the portion you are going to use and soak for a couple of minutes. Strain the soy meat in a colander and rinse with more hot water. This process eliminates the strong soy flavor which can be somewhat overpowering and unpleasant.

GLUTEN

Gluten is made from wheat protein and due to its solid consistency can replace meat in any recipe. Gluten can, for some people, be a little heavy on the digestion. It is probably best to have it in small quantities thus avoiding any discomfort. See "Tid Bits Of Information" for gluten recipe.

TOFU

Tofu is made from soy bean. Comes in its solid presentation resembling cheese or creamy. It is very nutritious and healthy for you. It is used a lot in Asian cooking and it is very versatile. See "Tid Bits of Information" for Tofu recipe.

SOY CHAFF (BAGASSE)

Soy chaff or "bagasse". If you make soy milk or tofu (see Tid Bits of Information) the leftover chaff can be recycled in soups, veggie hamburgers and stir fries. It still has nutrients and provides fiber.

THICKENING SOUPS AND SAUCES

There are different ways of thickening soups and sauces. The best way is to make a béchamel or white sauce. The following, is not very professional but it is an easy way: Mix your cornstarch/flour with a small amount of your liquid, dissolving any lumps. When the soup or the sauce is ready, take it off the flame, add the cornstarch/flour mixture stirring well, then return to the burner and simmer tin the sauce thickens. I confess that my sons do not agree with this lazy attitude but it works for me and it is quick.

EGG SUBSTITUTE

In my recipes for cakes I do not use eggs. This is because my husband decided one day that eggs were no longer in his diet so I had to adapt fast. At first I substituted eggs for vinegar, which works fine, but later a friend of mine said she got better results with yoghurt and guess what, she was right. This said, in a pinch, either will do, ok. I replace 1 egg with &fra14; C yoghurt or 1 Tbsp vinegar. "Replace 2 eggs with 2 Tbsp of vinegar or &fra1/2; a cup of yoghurt. Replacing 3 eggs is a little trickier.

GARLIC

Garlic is said to be beneficial to our health. If you crush it first it is said we benefit even more. I use a mortar and pestle but there are several ways to go about it. your call.

BAY LEAF

If using whole leaves always remove before serving. Bay leaves do not soften so the edges can be harmful if eaten.

COFFEE GRINDER

Coffee grinders are really great to have not only for grinding coffee. In case you haven't heard you can grind whole spices or pepper corns in the coffee grinder. The coffee grinder will Keep the fragrance of the spices so you will need a second grinder just for your coffee.

FLAXSEED

A coffee grinder is great for grinding flax seed. Flax seed should be ground no more than four hours before using otherwise it oxidizes and loses its beneficial properties. Flax seed could cause allergies. It is said that you should start with &fra14; teaspoon and work up to 2 tablespoons, stirred in a glass of water or juice. Flax seed is very high in fiber so it may act as a mild laxative and it is a digestive tract cleanser. If you do not have a coffee grinder you can soak the whole flax seed overnight, in a glass of water, and blend before drinking. It is always good idea to consult with your family doctor before trying out something you are not familiar with.

EXTRA VIRGIN OLIVE OIL

It is said that it is good to use extra virgin olive oil because it is cold pressed, monounsaturated, a source of omega 9 and of course, delish.

COLD PRESSED GRAPE SEED OIL

I like to use cold pressed grape seed oil because it has a neutral taste. Grape seed oil could cause allergies.

(Continues...)

Excerpted from VEGGIE GOODby Ladybug-Judy Copyright © 2011 by Ladybug-Judy. Excerpted by permission of Trafford Publishing. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.