Vegetarian Cooking E-Book

Various Authors

• Herausgeber: David De Angelis
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2022

Beschreibung

If you're looking for lots of tasty new Vegetarian cooking recipes (quick and easy to prepare) then this handy book is right for you!
No more boring recipes...
...Inside this practical handbook you will find dozens of special vegetarian recipes.

You'll discover new idyllic combinations that are quick and easy to prepare, and you'll be able to satisfy your taste buds, giving you tasty moments of joy.

Leseprobe

Vegetarian Cooking

Translation and Edition 2022 by ©David De Angelis

All rights reserved

Index

Background

Introduction

Vitamins and their presence in vegetables

Vitamin groups

The main vitamins and their functions

Where do some of the most important vitamins come from?

Growth Hormones

Functional Hormones

Ferments

Mineral substances present in the human organism

Mineralogical functions

Calories

Caloric value of foods (referred to 100 gr. of each food)

Composition of various plant foods

The ideal weight

How to calculate the ideal weight of a person

Soups

Soups in broth

Vegetable stock

Cream of mushroom

Spinach cream

Lentil Soup

Rice and vegetable soup

Celery Soup

Italian style vegetable soup

Gypsy Soup

Tricolor soup

Cauliflower puree

Pumpkin puree

Rice and beans terrine - Kedgerbe

Wild asparagus velouté

Cream of dried peas

Tomato velouté

Peasant soup

Potato Soup

Irish Soup

Rice

Rice dishes

Rice croquettes

Cuban style rice

Turkish style rice

Oriental style tomato rice

Celery rice

Rice with mushrooms

Rice with spinach

Rice with peppers

Rice with zucchini

Creamy rice

Duchess rice

Pasta

Pasta dishes

Conchiglie with giardiniera

Linguine with "cipollata" (onion)

Macaroni Lyonnaise style

Macaroni au gratin

Minestrone Pasta

Pasta with broad beans

Penne with tomato mushrooms

Spring pens

Rigatoni with aromas

Rigatoni with peperonata

Rigatoni with peas in egg sauce

Rissoles (pancakes) of macaroni

Spaghetti with butter and tomato

Spaghetti with eggs Spanish style

Spaghetti with pine nuts and saffron

Spaghetti with appetizing sauce

Homemade Tagliatelle

Vegetables and salads

Vegetables and salads

Sweet and sour salad

Raw artichoke salad

Carrot Salad

Cucumber and radish salad

Moorish Salad

Swiss chard with onions

Swiss chard in sauce

Tomato chunks

Stewed broccoli

Artichokes with aromas in fricassee

Baked Artichokes

Boiled artichokes with mayonnaise

Artichokes "sautéed" in a pan

Carrots au gratin

Tasty carrots

Stewed carrots

"Vegetable casserole

Chestnuts in casserole

Sour cauliflower

Cauliflower with mushrooms au gratin

Polish style fried cabbage

Kohlrabi with béchamel sauce

Stewed kohlrabi

Brussels sprouts with chestnuts

Stewed brussels sprouts

Stewed white cabbage with comino seeds

Cabbage with potatoes

Black cabbage in sweet and sour sauce

Stewed cabbage

Champignons with cream

Stewed champignons

Boiled chicory

Baked onions

Onions and peas

Boiled onions

Eggplant croquettes

Vegetable croquettes

Turnip leaves with cream

Endive au gratin

Lettuce with butter

Lettuce au gratin

Rainbow" muffler

Stuffed eggplants with peppers

Green peppers with tomato

Fried tomatoes

Stewed tomatoes

Leeks au gratin

Leeks in casserole

Mashed carrots and potatoes

Turnips in tomato sauce

Parsley turnips

Baked celery

Celery with tomatoes

Stuffed celery

Stewed celery

Spinach with butter

Spinach with béchamel sauce

Spinach au gratin

Potato, carrot and onion pan

Pan of tomatoes, zucchini and onions

Mashed mixed vegetables

Baked pumpkin

Zucchini with tomato sauce

Zucchinis with parsley

Fried zucchini

Zucchinis au gratin

Stewed zucchini

Potatoes

Potatoes

Potato Pudding

Potato waffles

Potato croquettes

Potato Festoncini

"Potato snow

Potatoes with aromas

Cheese potatoes

Baked potatoes

Potatoes with garlic

French style potatoes

Lyonnaise potatoes

Italian style potatoes

Dutch potatoes

Parsley potatoes

Bircher" potatoes

Potatoes with carrots

Potatoes with spinach

Duchess" potatoes

French fries

Potatoes au gratin

Potatoes in pan

Baked potatoes

Potatoes whipped with milk cream

Baked stuffed potatoes

Sauteed potatoes

Mashed potatoes

"Swiss style potato roasts

Potato soufflé

Potato terrine with onions

Potato cakes

Legumes

Legumes

Lentil Pudding

Bean casserole

Vegetable casserole with soybean sprouts

Tasty chickpeas

White beans with tomato

White beans with barley

Beans with béchamel sauce

Dried beans in white sauce

Green beans with tomato sauce

Green beans with carrots

Green beans in pan

Green beans boiled with mixed vegetables

Lentil Pie

Peas and asparagus in cream sauce

Peas with lettuce

Peas and carrots in cream sauce

Terrine of broad beans and potatoes

Rice and beans terrine - Kedgerbe

Eggs

Eggs

Cheese omelette

Boscaiola omelette

Omelette murciana style

Omelette with aromatic herbs

Omelette with asparagus

Omelette with onions

Omelette with potatoes and onions

Green leaf omelette

Macaroni Omelette

Bavarian omelette

Omelette with mushrooms

Omelette with spinach

Omelette with lettuce

Omelette with tomatoes

Stuffed Omelette

Mexican style stuffed omelet

"Spanish tortilla

Pie with mashed potatoes

Poached eggs with potatoes

Cheese eggs

Eggs with béchamel sauce

Imperial Eggs

Spanish style eggs

Eggs with chicory

Eggs with champignons

Eggs with tomatoes

Eggs "giuliana

Eggs in white sauce

Boiled eggs with onion sauce

Scrambled eggs with cheese

Dessert

Desserts juices and vegetable drinks

Ambrosia

Pineapple rings

Honey cookies

Almond pudding

Angelica cream

Apricot cake

Milk ice cream

Honey bread

Hazelnut cake with honey

Cocktails and aperitifs

Celery and beet cocktail

Spinach Cocktail

Milk and Carrot Smoothie

Egg and lemon smoothie

Lemon tomato juice

Tomato juice and spinach

Photo Gallery

Background

Vegetarian cooking has some rules that must always be respected. The vegetarian must know the quantity of nutrients he/she must consume in each meal; studying the combination of the various foods in order to solve possible problems of incompatibility among them.

The vegetables used must be of good quality to be healthy and nutritious. It is necessary to learn how to cook and season food for healthy people as well as for sick people.

Weight control must be a fundamental principle for every vegetarian. It must be kept in mind that the midday meal does not have to be the same as the evening meal.

One must know the nutritional value of individual foods; in fact, the new vegetarian must learn to replace meat with foods from the plant kingdom of equal nutritional value. One must learn to apply in practice an effectively vegetarian regime that prolongs life span. One must learn to know the properties of the various foods to be consumed in each meal in order not to compromise health. One must learn to prepare meals in the open air. One must learn to adopt a diet that preserves, as much as possible, the human organism from various diseases. It is necessary to eat simple foods, as elaborated dishes are most of the times harmful to the digestive system.

It is necessary to do everything possible to harmonize the various foods, since a perfect vegetarian diet is based on the compatibility of the foods ingested in each meal.

This is the aim of this book, from which we hope readers will be able to learn the necessary lessons for good vegetarian cooking.

Introduction

Studying the history of mankind we see that, as long as man has maintained his instincts in their natural state, they have served as his guide and advice in procuring food in sufficient quality and quantity for his sustenance.

Still today, all those who did not let themselves be overwhelmed by the modernist wave of carnivorous nutrition and continue to feed themselves with fruits and vegetables, continuing to instinctively observe the rules of a healthy and balanced diet, live in this way.

However, eating only fruits or vegetables is not enough to obtain an adequate nutrition, as it is appropriate and necessary to know how to harmonize among them the vegetable foods in a perfect balance that guarantees the correct maintenance of the organic metabolism.

The purpose of this work is to teach vegetarians how to eat properly, and to convert to vegetarianism all those who, through indolence or force of habit, have not yet experienced the unquestionable advantages of this type of diet.

Most of the times, when a person decides to adopt a vegetarian diet, he/she is unaware of the nutritional value of each single vegetable and fruit type; therefore he/she finds him/herself at the mercy of those who, being against the vegetarian diet, make him/her believe that this dietary system is deficient and harmful.

If the vegetarian (especially a neophyte) gets to know the true nutritional value of vegetal or natural foods, he/she will certainly not run the risk of being influenced by these advices" that could not lead him/her to anything advantageous.

Every vegetarian, in order to know the real advantages of a healthy natural diet, must at least at the beginning have a text that indicates the chemical composition and the vitamin and caloric value of the various natural foods.

This is what every vegetarian must know in order to obtain the greatest advantages from said diet; for only thus will he be able to find in any vegetable or frugivorous group what is most necessary and most convenient to his organism.

Moreover, knowing the chemical composition and nutritional value of the various foods that make up his diet, he will be able to overlook all the detractors of vegetarianism, even those who are most stubborn in not recognizing their error.

So, should we consider vegetarianism the universal panacea? Not always if we are referring to the broader sense of the word; however, vegetarianism is undoubtedly the source of humanity's well-being and both physical and mental health.

And we'll explain why:

The natural diet provides all the vital organs of the human body with the necessary relaxation, good functioning and energies for the perfect coordination of the different systems and tissues that make up the human being.

Good digestion, a correct mineralogical distribution in the blood, the supply of necessary vitamins, the intake of an adequate amount of calories for the vital energy function, all have a major impact on the nervous system, which is in turn a constant indicator of the character and temperament of each individual.

In other words, a well-treated and well-stretched, ultimately well-nourished nervous system is a guarantee for a person's good health, as it positively affects both the physical and mental functions of his or her body.

How many and how many diseases could not only be solved but even avoided thanks to a correctly balanced and harmonized vegetarian food diet!

Perhaps a future is not far off in which man will return to his natural origins, without however renouncing all the knowledge and experience acquired in the past millennia!

As a guide for the vegetarian naturist, we have chosen in this book a series of easy-to-make Vegetarian Cooking Recipes, preceded by a table of the calories of the main foods used in the composition of these recipes, as well as indications for calculating the ideal weight, as a guide for those who, suffering from obesity, wish to lose weight until they reach the appropriate weight in relation to their height and age. The calculation of the calories of each food, made with the help of the table mentioned above, will contribute to this slimming down or to the maintenance, in case of a normal person, of his or her ideal weight.

Finally, we hope that this work will be like a grain of sand in the construction of a beneficial enterprise, since this is our true aspiration.

What is vegetarian naturism?

Vegetarian naturists (sometimes just naturists or just vegetarians) are those individuals who adopt a rational lifestyle and diet in harmony with Nature.

The objective of vegetarians is not only to fight against carnivorous (animal) nutrition, but also to eliminate all those substances that are harmful to the human organism, such as alcohol and tobacco, as well as chocolate, drugs, etc...

The naturist-vegetarian, if he/she is really such, leads a healthy life from all points of view, nourishing himself/herself both materially and morally with what nature offers us so generously: vegetable foods and fruits, pure air, plenty of sunshine, clear and pure water.

Meat, on the other hand, according to naturist principles, is not a natural food, at least for humans, so it can be, and, in fact, is one of the main causes of their diseases.

In fact, as everyone knows, meat contains a great quantity of bacteria, some of which are very harmful. And even though cooking reduces their number, it cannot totally destroy them because of the high degree of resistance to fire and cold of these microorganisms.

This is how diseases such as enteritis or other microbial diseases spread in the human organism. On the other hand, the vegetarian diet is based mainly on vegetable foods: fruits, cereals, vegetables of all kinds, fruit juices and water.

Nevertheless, many recognized and qualified supporters of vegetarian nutrition today include in this diet milk and its derivatives (cheese and butter) and eggs. This is because milk is a complete food which contains in itself all the nutritional principles needed to ensure the nourishment and the growth of the newborn child and eggs, representing the vital nucleus of all the oviparous races, contain elements and principles useful and healthy for the human organism.

Naturism is not a modern and transitory current, nor is it a fashion in itself. It was already adopted by all ancient religions and philosophical schools, and nowadays, regardless of intellectual or spiritual issues, naturism has become the most important pillar of a healthy and natural life.

Many people become vegetarians for religious reasons, others for economic reasons, and finally others are vegetarians for physical or physiological reasons, or for the need to recover from a certain disease. A minority are vegetarians because of an instinctive repulsion towards meat. It has been repeatedly demonstrated that those who become vegetarian for one of the above causes end up accepting them all as a whole. In general, all vegetarians have great confidence in the validity and efficacy of their doctrines and are convinced that they will be able to solve many of the serious moral and social issues that humanity is forced to face today.

Vegetarianism is in fact, in the opinion of many wise men, a philosophical school. We point out among the illustrious vegetarians who have supported this thesis: Plato, Edison Wagner, Cuvier, St. Thomas, Leibnitz, Newton, St. Augustine, Tolstoi, Buffon, Washington, Franklin and many others.

Vitamins and their presence in vegetables

What are vitamins?

They are revitalizing elements of human cells; they are providers of resistance thanks to which the organism puts itself in a condition to fight and win diseases; as it has been demonstrated with the ingestion of vitamins to fight scurvy.

In 1911, Polish chemist Casimir Funki succeeded in extracting the residue of rice bleaching, a crystalline substance that cures beri beri. This product is known today as Vitamin B1 or Thiamine. These analyzed crystals revealed the presence of nitrogen in the basic combination; nitrogen that is also referred to as "amine". For this reason, its discoverer called it "vitamin", putting the prefix "life" before the suffix "amine".

Vitamin groups

The groups of vitamins are numerous, too many to mention even partially. For example the group of the so called "vitamin B" includes many sub-groups: B1 or Thiamine; B2 or Riboflavin, B6 or Pyridoxine, etc..., we also have vitamin A, the famous Vitamin C or ascorbic acid and, most probably, thanks to modern researches new vitamins will be identified in the near future.

The main vitamins and their functions

Vitamin B: (aneurine); cures beri beri, etc.

Vitamin C: (ascorbic acid): fights haemorrhages, scurvy, rheumatic pains, etc... Vitamin BC (folic acid): indicated in cases of anemia.

Vitamin E: indicated for reproductive diseases.

Vitamin K: against insufficient blood clotting (hemophilia).

Vitamin D: fights decalcification.

Within vegetarianism there is no excessive importance given to the study of vitamins, nor to their properties and virtues, since a proper vegetarian regimen is rich in vitamins, especially thanks to the salads, vegetables and fruits that are ingested. On the contrary, those who eat meat must pay more attention to this subject, since their diet is deficient in this sense.

Where do some of the most important vitamins come from?

Vitamin A - found in tomatoes, carrots, spinach, milk and eggs.

Vitamin B - in whole grains and brewer's yeast.

Vitamin C - in oranges, tangerines, lemons, and also in peppers, watercress, and asparagus.

Vitamin D - in milk and eggs.

Vitamin E - in whole grains, milk, melons and watercress.

Vitamin F - in vegetable oils.

Vitamin K - in tomatoes, soybeans and several vegetables.

Vitamin P - in all fruits containing citric acid.

Of course, the vitamins known today are much more numerous and the ones we have just listed are also found in other vegetable foods that would be long-winded to enumerate.

What we have said is enough to understand that a consistent, balanced and non-monotonous vegetarian guarantees his body all the groups of vitamins necessary to keep it healthy and vital.

Only non whole grains (that is those without bran) lack vitamins; but modern vegetarianism, by combining these foods with fruits and vegetables, provides human beings with the vitamins they need.

Even cooked vegetable foods, contrary to what was believed in the past, have a high content of vitamins; however it is preferable, as much as possible, to eat them raw, in order to avoid digestive leukocytosis which corrodes the organism, as well as to give it a greater dynamism.

In case there are no vegetables, it is possible to use the bran of cereals in the preparation of soups or in other rice based foods, assuring the body the necessary vitamin contribution.

Growth Hormones

Talking about vitamins is tantamount to referring to hormones because of the relationship between them.

To begin with, we must keep in mind that there are two main classes of hormones in the human body: growth hormones and functional hormones.

Hormones, generated by the various glands, are distributed through the bloodstream throughout the body. The task of growth hormones is to stimulate the growth of the organism starting from the embryo. If these hormones are lacking, the organism will stop growing and developing.

Just as it acts in the human organism, growth hormone behaves in the same way in all other specimens of the animal and plant kingdoms, so that without it there would be no possibility of development in the world. The human growth hormone - the ovarian follicle - is also an extraordinary energy; therefore, as long as growth hormones are present in an organism, it will retain all its energy.

Functional Hormones

These other hormones are those that act on the nervous system, which in turn stimulates the body's vital functions. The nerves stimulate the muscles that perform the desired movements.

The greater the potential of functional hormones, the greater the functional dynamism. Ultimately, the functional hormones produced by the body are the stimulants of the nervous system.

Ferments

Ferments are enzymes that form the basis of food processing, both in humans and animals.

Therefore, they catabolize foods in their final transformation and cooperate in digestion. In addition, these enzymes ferment; for example grapes, barley, apples with enzymes ferment and process must, beer, cider.

They also make baking possible and also transform plant matter, for example by rotting trees. They are the architects of biological chemistry.

These enzymes are produced by the body; and they are also ingested with any type of natural food.

Mineral substances present in the human organism

In general, organic tissues require certain elements for their formation, development and maintenance. The main building blocks of the human body are as follows:

- soccer

- chlorine

- iron

- fluorine

- iodine

- magnesium

- manganese

- oxygen

- potassium

- silica

- soda

- sulfur.

We specify below the products in which these elements are preferentially found:

Calcium: skim milk, molasses, cheese, green leafy vegetables.

Chlorine: lettuce, spinach, raw kale, carrots, cucumbers, asparagus, radishes, raw egg yolks, raw milk.

Iron: celery, spinach, lettuce, onions, peas, oats, whole wheat, pears, cherries, walnuts, plums, peaches, raw egg yolks. Fluoride: watercress, spinach, garlic, raw kale, onions, wheat, brown rice, rye, oats, milk and egg yolks.

Iodine: artichokes, mushrooms, peas, onions, garlic, tomatoes, apples, pineapples, grapes and strawberries.

Magnesium: green vegetables, raw milk, raw egg yolks, oranges, lemons, grapes, nuts, cherries, apples, peaches.

Manganese: green vegetables, escarole, watercress, walnuts, raw egg yolks.

Potassium: carrots, cream cheese, spinach, lettuce, asparagus. Silica: apples, peaches, whole wheat, fresh vegetables, raw kale, eggs, nuts, oats, strawberries.

Soda: celery, raw carrots, peaches, escarole, raw turnips, cucumbers, apples, asparagus, strawberries, figs, spinach, nuts, oats and yolks

Sulfur: raw cabbage, raw onion, raw egg yolks, radishes, rapeseed.

As a result, a vegetarian diet provides the body not only with the necessary vitamins, but also with the minerals without which life would not be possible.

Let us now examine what functions the mentioned elements perform in the organism:

Mineralogical functions

Calcium: strengthens teeth and bones.

Chlorine: its lack causes pyorrhea, gingivitis, intestinal catarrh (constipation), delayed digestion, and nervousness.

Iron: lack of iron causes anemia, slimming, paleness and melancholy.

Fluorine: the lack of this element causes the formation of gaps and the evil of the stone (lithiasis).

Iodine: it is an essential element for human life and its lack causes the formation of goiter.

Magnesium: lack of this mineral causes neurasthenia, widespread weakness, brain inflammation, dizziness.

Manganese: Manganese deficiency results in brain weakness, memory loss, neurosis, migraines.

Potassium: fights general weakness and constipation.

Silica: its insufficiency can be the cause of many diseases, such as acidity and all cancer-like diseases.

Soda: its deficiency causes atherosclerosis, premature aging and deafness.

Sulfur: Serves to eliminate toxic substances from the body; invigorates the nervous system; nourishes the hair; gives life and beauty to the entire body.

Considering that most vegetables contain the above mentioned elements, we can deduce that a vegetarian diet is necessary and indispensable to lead a healthy and natural life, without the need to resort to sophisticated foods.

Calories

In the course of the day, including the hours of rest, the human organism consumes energy and in order to guarantee its subsistence it must reconstitute it by means of those foods that, coming into contact in this perfect machine that is the human organism with the oxygen absorbed by the lungs, burn producing a given quantity of heat that is measured in "calories". By making each food burn in specific laboratory apparatuses, it was possible to determine the number of calories each one of them can give to the body. In this way was determined the caloric value of foods.

The number of calories the body has to recover depends on the amount of energy consumed during the day; and, in turn, this amount varies for each individual depending on his or her activity. For an adult living in a temperate climate, the calories consumed in a day range between:

2,300, if not working;

3,000, if he/she performs office work that is not too heavy;

4,500, if performing strenuous work.

Caloric value of foods (referred to 100 gr. of each food)

Fresh fruit

Pineapple 52

Watermelons 46

Oranges 51

Bananas 88

Cherries 77

Strawberries 33

Lemons 40

Apples 58

Melons 46

Medlars 128

Pears 53

Peaches 40

Dried fruits

Peanuts 5 38

Chestnuts 235

Dates 347

Figs 317

Almonds 639

Raisins 345

Fats

Butter 767

Oils 897

Farinaceous

Oats 381

Wheat 356

Buckwheat 346

Corn 357

Potatoes 82