Top 5 vegan cookbooks

Top 5 vegan cookbooks

 

 

 

 

 

 

 Top 5 vegan cookbooks

On the Internet there are a lot of books with recipes for vegans, so that people are often lost looking for the best ones. For you, on this occasion, we bring you a list of five best books for vegan cuisine. 

Lowfat Fruitcace by Brianna Clark Grogan

Lowfat Fruitcace by Brianna Clark Grogan

When i try to find some vegan cake recipes for cooking, i spend hour or two, and i find this. This is a great low fat fruitkake from Bryanna Clark Grogan, who is author of 8 vegan cookbooks, (and contributor to several others) including the book, World Vegan Feast, published in August 2011 (Vegan Heritage Press). I really can't explain my expirience with cake, but i must share this recipe with you. Below is full article from the his blog about vegan cooking.

ABOUT THAT FRUITCAKE....

Yesterday I felt that I should bake something Christmasy. I've avoided baking because I'm trying to lose weight. And, also, rich desserts bother DH's digestion. So I made my fruitcake, which is pretty low in fat and made with some healthful ingredients.

I didn't grow up with fruitcake, and when I first tasted it I thought it was awful--heavy, stodgy. And I've always hated candied citron! I invented my own fruit cake years ago and it is rich-tasting and moist, but not full of eggs, butter or, worse yet, suet, like many traditional recipes. I based it on an old wartime "boiled raisin" cake.

It's easy to make and you don't have to chop the dried fruit and nuts-- a time saver! I leave them whole so that, when you slice the cake, you get a "stained-glass window" effect. You can make this cake at the last minute, because it doesn't need to be stored for long periods of time to develop flavor.

This is a dark fruitcake, which I prefer, but you can make a light fruitcake by omitting the spices and using all light organic sugar instead of brown sugar and molasses. Then use light-colored or red dried fruits, like pineapple, mango, pear, apple, apricots,cherries, cranberries, etc. for the fruit.

If you like, you can wrap the cooled loaves in liquor-soaked cheesecloth inside zipper-lock plastic bags and keep them for several weeks, or skip the liquor-soaked cheesecloth, in which case they should be frozen after about 1 and 1/2 weeks.

I have been making this as my Christmas cake for many years. I hope you like it!

BRYANNA'S LOW-FAT VEGAN CARROT FRUITCAKE

BOILED MIXTURE:
1 1/2 cups water or apple juice
(Instead of 1 1/2 cups liquid, you can use 1/2 cup liquor of choice, such as rum or brandy, + 1 cup water or juice)
1 cup grated scrubbed carrots
1 cup raisins
1 cup brown sugar
1/4 cup molasses
1 teaspoon ground cinnamon
1 teaspoon salt
1/4 teaspoon ground cloves
1/4 cup oil (for an even lower-fat cake, omit the fat and use 1/4 cup smooth, unsweetened applesauce)

DRY INGREDIENTS:
1 1/2 cups wholewheat flour (regular, not pastry flour)
1/2 cup wheat germ OR oat flour (grind rolled oats in a dry blender)
1 teaspoon baking soda

DRIED FRUITS AND NUTS (for an even lower-fat cake, cut down on, or omit, the nuts, and add more dried fruit):
1 cup whole pitted mixed dried fruits (such as prunes and apricots)
1 cup whole pitted dates
1 cup dried currants (or use dried unsweetened cranberries)
1/2 cup chopped walnuts
1 cup whole shelled unsalted mixed nuts

Bring the Boiled Mixture ingredients to a boil together in a medium saucepan, then reduce heat and simmer for 10 minutes. Set aside to cool.

 Preheat the oven to 300 degrees F.

In a large bowl mix together the dry ingredients, then add the cooled Boiled Mixture and the dried fruits and nuts.

Mix well and spoon into two 3x6" loaf pans (fruitcake pans) and one 8x4" loaf pan, nonstick or lightly-oiled or sprayed and lined on the bottom with waxed paper or cooking parchment (or one 7-8" tube cake pan). Bake the small loaves for 45 minutes and the larger loaf for 60 minutes. Invert on racks to cool. Carefully peel off the paper.

Servings: 36
Yield: 2/ 3x6" loaves + 1/ 8x4" loaf OR one 7-8" tube cake

Nutrition Facts (calculated using oil and nuts)
Nutrition (per serving): 124.6 calories; 33% calories from fat; 4.9g total fat; 0.0mg cholesterol; 92.7mg sodium; 209.7mg potassium; 19.7g carbohydrates; 2.0g fiber; 12.5g sugar; 17.6g net carbs; 2.5g protein; 2.5 points.

Article source: Veganfeastkitchen; 

article link: http://veganfeastkitchen.blogspot.com/2008/12/last-minute-lowfat-vegan-fruitcake-in.html

(and contributor to several others)including the new book, World Vegan Feast, published in August 2011 (Vegan Heritage Press). - See more at: http://veganfeastkitchen.blogspot.com/2008/12/last-minute-lowfat-vegan-fruitcake-in.html#sthash.E36ja2l9.dpuf

(and contributor to several others)including the new book, World Vegan Feast, published in August 2011 (Vegan Heritage Press). - See more at: http://veganfeastkitchen.blogspot.com/2008/12/last-minute-lowfat-vegan-fruitcake-in.html#sthash.E36ja2l9.dpuf

(and contributor to several others)including the new book, World Vegan Feast, published in August 2011 (Vegan Heritage Press). - See more at: http://veganfeastkitchen.blogspot.com/2008/12/last-minute-lowfat-vegan-fruitcake-in.html#sthash.E36ja2l9.dpuf

What is Soy, and why you must use Soy in your food?

Soy are a good source of protein
for vegetarians and vegans

What Is Soy?

You may have heard about soy foods in the news, including claims that soy prevents diseases such as cancer and heart disease. So what's the story on soy?

Soy, a versatile bean, is found in foods like soy milk, soy sauce, miso (soybean paste), tempeh (which is kind of like a soy cake), and tofu. Soy is also sometimes added to foods like breads, cereals, and meat products, and used as a meat substitute in vegetarian products such as soy burgers and soy hot dogs.

Foods that contain whole soy are a good source of protein for vegetarians and vegans because they provide all the amino acids — a type of nutrient — that people need to stay healthy. (People who eat meat get all their essential amino acids from animal products.)

What Are the Benefits?

Many Americans have added more soy to their diets because of increased availability and scientific studies that have shown that soy may offer health benefits, including lowering blood cholesterol and reducing the risk of certain cancers.

Past research suggested that soy protein could significantly lower levels of LDL cholesterol. But when the American Heart Association (AHA) reviewed the latest research, they concluded soy does not directly influence heart health.

The real health benefits of soy might lie in its nutritional content and the fact that people often use soy foods as a replacement for less-healthy foods. Soy foods are a great source of protein and contain other important nutrients, such as fiber, B vitamins, and omega-3 fatty acids. Foods containing soy protein are also a healthy alternative to meats and other animal products that contain cholesterol and saturated fat.

Soy in Your Diet

Soy milk, soy burgers, and soy snacks are available in many supermarkets and specialty stores. When selecting soy foods, be sure to check food labels to be sure that the food is a good source of soy protein and is low in saturated fat, cholesterol, and added sugar.

If you're interested in eating more soy, introduce it into your diet gradually. And remember that the key to good health is to eat a wide variety of nutritious foods without focusing too much on any one food.

article source: Kidshealth Mary L. Gavin, MD;

Special Dietary Issues for Vegan and Vegetarians

Special Dietary Issues for Vegan and Vegetarians

Special Dietary Issues for Vegan and Vegetarians

Do to the exclusion of some food groups from the diet, there are some key nutrients that may be hard for a vegetarian to receive from their diet. This is of a concern for vegetarians because if the body does not get enough nutrients then deficiencies and health problems will begin to occur. The following are the nutrients that vegetarians need to pay special attention to in their diets.
 

Iron:

Iron is an essential nutrient used in the body to form hemoglobin, which is responsible for carrying oxygen to the body’s cells. There are two different types of iron heme (found in animal foods) and non-heme (found in plant-foods). The non-heme iron that vegetarians consume is harder for the body to absorb. One way that you can aid in the absorption of this non-heme iron is to eat foods rich in vitamin C with each meal.

Protein:

Protein plays a key role in growth, the maintenance of body tissues, building red blood cells, and synthesizing
hormones. The most common source of complete proteins the body needs is animal products. Vegetarians can get complete proteins from a few sources such as soy, milk and eggs (if included in the diet). If there are no sources of complete proteins, vegetarians can still meet their daily recommended intake of protein (45 g for women & 55 g for men) by eating a variety of foods that contain incomplete proteins. 

It used to be thought that in order to get all the necessary proteins needed in a day, but recently this has been debunked. It is important that you consume complementary proteins (that is proteins that are by themselves incomplete but when mixed with other incomplete proteins become complete) throughout the day, but you do not need to mix certain foods together at meals to achieve this. By eating a variety of protein rich fruits and vegetables throughout the day you are sure to get all the complementary proteins you need to make up the necessary proteins for your body.

Calcium:

Calcium is also involved in normal blood clotting, muscle and nerve functioning, and hormone and enzyme secretion. The main source of calcium in the U.S. comes from the consumption of dairy products. If you exclude or limit dairy products in your diet you will have to turn to plant sources and calcium fortified foods in order to get the needed amount of calcium. It is recommended that adults intake about 1300 mg of calcium each day.

Vitamin B-12:

Vitamin B-12 is needed by the body for normal red blood cell formation, makings DNA, and nerve function. The problem for most vegetarians is that this nutrient is only found in animal foods. Vegetarians who consume dairy products do not need to worry because they will get enough vitamin B-12 from these sources. Other vegetarians and vegans need to include products that are fortified with vitamin B-12 in their diet daily

Zinc:

Zinc is important for growth, tissue repair, and energy production. The main place that zinc is found is dairy products and eggs. For individuals who exclude dairy and egg products from their diet, some sources of zinc may include: bran, legumes, tofu, seeds, nuts, wheat germ, zinc-fortified cereals, lentils, and green vegetables. Caution must be used when taking supplements that contain zinc, because if they contain more than 100% of the RDA there is a risk of toxicity.

Vitamin D:

Vitamin D plays a major role in the absorption of calcium from the digestive tract as well as incorporating calcium into our bones and teeth. There are few actual foods that contain significant amounts of vitamin D. The main sources are fortified milk, egg yolks, and liver. Vegetarians and vegans who do not consume these products can get vitamin D from fortified soy milk products and sun exposure. Direct exposure to the sun activates your body to make its own vitamin D, but there are other risks involved with too much sun exposure.

Vegan recipes: Cabbage with caraway

Cabbage with caraway

Vegan recipes: Cabbage with caraway

A simple cabbage side dish, packed with goodness and low-fat to boot!

Number of Serves: 4
Time for preparing: 10 mins
Tim for cooking: 10 mins

Cabbage with caraway - Ingredients

- 1 Savoy cabbage, cored and shredded
- 1 tbsp olive oil
- 1 onion, thinly sliced
- 2-3 tsp caraway seeds

Cabbage with Caraway - Method of cooking

Cook the cabbage in boiling water for 3 mins until tender, then drain. Heat the oil in a frying pan. Add the onion and cook for 2-3 mins until starting to soften and turn golden. Sprinkle over the caraway seeds and cook for a further 2 mins until fragrant. Stir in the cabbage and heat through.

article source: BBC Good Food

5 Tips To Maintain A Healthy Vegan Diet

5 Tips To Maintain A Healthy Vegan Diet

Being a vegan is becoming trendy these days. More and more celebrities are jumping on the vegan wagon to promote their own lifestyle or on behalf of animal charities. Many people believe that going vegan and buying foods labelled suitable for vegans are automatically healthier than other foods. But do you really know what is contained in those dairy-free cookies or those vegetarian sausages? 

Regardless of whether or not it contains animal-based products, most pre-packed and processed foods that contain a long list of ingredients are unhealthy. What a lot of health conscious vegans are unaware of is that extremely unhealthy additives designed to mimic the original flavours and textures can be found in many vegan-friendly products.

For instance soy-based sausage and meat-free pies are typically marketed as being a healthy alternative for people trying to avoid meat-based products. But soy-based meat substitutes are not only loaded with highly-processed soy, which typically comes from genetically-modified (GM) soybeans, but they are also filled with other flavouring and preservative chemicals like modified starches, various derivatives of monosodium glutamate (MSG), artificial colourings (to make them look like actual meat), synthetic vitamin fortifiers and other chemicals.

Processed foods aside, some vegans tend to indulge in vegan 'junk food' such as doughnuts, cookies, milkshakes, cakes, chips, candies, chocolates etc. These days you can get tons of vegan versions of your favourite desserts or snack on the market. Better still, the internet is overflowing with vegan recipes of indulging, not so healthy vegan foods. So you can make loads of them and eat to your heart's content. Just because they are vegan does not mean they are to be eaten as part of your daily meals. Careful planning and discipline is the key to stay healthy.

So here are 5 tips to maintain a healthy vegan diet

1. Eat unprocessed foods. Make sure you mix in some raw with cooked food.

2. Cut down on oil and vegetable fat during cooking or on salads. Steam your vegetables instead of frying.

3. Eat smaller portions as overeating will put on the pounds and make you unhealthy in the long run. You will gradually get used to eating smaller portions and actually take time to savour the taste. It is alright to indulge in your favourite dessert but take smaller mouthfuls.

4. Do not overcook your food as minerals and vitamins will be lost. Choose foods rich in iron, vitamins and minerals to substitute for meat products.

5. Cut out sugar especially refined. If you have to use sugar, go for raw. Replace sugar with maple syrup or agave nectar in some recipes.

For optimal health, stick to unprocessed, whole foods. Raw or cooked.

Article Source: http://EzineArticles.com/?expert=Begreen_Dee

For more vegan tips, go to: The ultimate vegan guide

Vegan Food Reducing Cholesterol

Vegan Food Reducing Cholesterol

Vegan Food Reducing Cholesterol

Why do these regimens produce such rapid and substantial improvement in coronary disease? Substantial reductions in LDL cholesterol no doubt play an important part. The modest reductions in saturated fat and total fat intake recommended by the American Heart Association tend to reduce LDL cholesterol by just a few percentage points – not more than about 5%. In contrast, the Pritikin/Ornish regimens typically decrease this risk factor by about 20% or more.

Very-low-fat vegan diets are extremely low in saturated fat – the type of fat which tends to raise serum cholesterol by inhibiting the liver’s capacity to manufacture receptors that remove LDL cholesterol from the bloodstream. Such diets also tend to be low in saturates relative to total fat intake – in other words, they have a high unsaturate-to-saturate ratio; this is important because the level of saturated fattyacids in the liver will reflect not only the absolute dietary intake of these compounds, but also the proportion of total dietary fat which they represent.

In addition, the fact that vegan diets are essentially cholesterol-free (plants don’t manufacture cholesterol) contributes significantly to their cholesterol-lowering efficacy. In the population as a whole – most of whom are omnivores - each 100 mg increase in daily cholesterol intake translates into an increase of only about 2.2 (mg/dl) in serum cholesterol – barely more than a 1% increase in most people.

However, this increase tends to be notably higher in people whose baseline dietary cholesterol intake is quite low – most notably vegans; as Dr. Paul Hopkins notes, “modest amounts of cholesterol added to a cholesterol-free diet would be expected to most efficiently elevate serum cholesterol". Dietary cholesterol also raises serum cholesterol more efficiently in people who are lean12 – which most long-term vegans are. Furthermore, since vegans tend to have quite low serum cholesterols, a given absolute increase in serum cholesterol has a larger impact percentage-wise. So it is clear that the virtual absence of cholesterol in strict vegan diets contributes quite meaningfully to their favorably low LDL cholesterol values.

You should be aware that flesh foods somewhat lower in fat or in saturated fat than red meats – for example, poultry and fish – are just as high in cholesterol as red meat is. With respect to eggs – a rich source of cholesterol (about 250 mg per egg) that is rather low in saturated fat – some recent studies conclude that egg consumption in moderation does not increase the cardiovascular risk of non-diabetics. Vegans should be aware that these studies examined populations that contained few if any vegans, and that this result therefore cannot be presumed to apply to them – and almost certainly doesn’t. 

The protein content of vegan diets also contributes to a reduction in serum cholesterol. For decades, it has been known that if you feed rabbits diets featuring any of a number of plant-derived proteins – in comparison to diets that are identical in every respect save that they feature animal protein – their serum cholesterol levels will be decisively lower on the plant protein diet. Though a number of these studies made use of soy protein – inasmuch as soy protein isolates are readily available – other types of plant protein were comparably efficacious in this regard. The mechanism responsible for this effect has never been clearly pinpointed, though the fact that plant proteins tend to be somewhat lower in certain essential amino acids – and thus are considered of “poorer quality” – is thought to be of key importance.

These rabbit studies were the inspiration for the original efforts by Dr. Cesare Sirtori and colleagues to lower elevated cholesterol in humans by feeding diets high in soy protein. These studies compared low-fat omnivore diets (featuring lean meats and reduced-fat dairy products) with virtually vegan diets high in texturized vegetable protein (a soy product). To insure that the studies tested the impact of protein per se, the diets were designed so that the quantity and type of dietary fat were nearly identical on the soy and omnivore diets; total protein intakes also remained nearly constant. 

The researcher found that, when the patients switched from the omnivore diet to the soy-based diet, total and LDL cholesterol dropped by about 20%! Although the low-fat omnivore diet contained a small amount of cholesterol, theoretical considerations, as well as a study in which the soy diets were supplemented with cholesterol, indicated that absence of cholesterol was not primarily responsible for the dramatic fall in blood cholesterol during the soy diets. Subsequent similar studies, often enrolling subjects whose initial cholesterol was less elevated, often did not see such dramatic results, and it became clear that soy-based diets had their greatest impact on patients with high cholesterol.

A “meta-analysis” (a statistical analysis which lumps together the results of many comparable studies) of 38 controlled studies of soy protein diets concluded that, on average, both total and LDL cholesterol fell by about 20 points on the soy diet (corresponding to a reduction of about 13% in dangerous LDL cholesterol). It is important to note that these studies compared omnivore diets with vegan diets that happened to be high in soy products. They did not show that you could simply add some soy protein to your omnivore diet and achieve marvelous improvements in your blood fats – contrary to the expectations of many consumers who are now being hustled to buy soy products. 

Nor am I aware of any evidence that adding soy protein to a relatively low protein vegan diet has any important effect on serum cholesterol. Furthermore, the common assumption that the isoflavone content of soy protein concentrates was largely responsible for the cholesterol-lowering benefit appears to be dead wrong – Sirtori recently assayed the texturized vegetable protein used in his initial studies and found that it was essentially devoid of these phytoestrogens! The obsessive focus on soy and soy isoflavones ignores that fact that virtually all plant proteins are associated with low serum cholesterol in rabbit studies.

Thus, while texturized soy protein products can come in handy if you want to eat a vegan diet while pretending to be an omnivore, there is no strong reason to expect that vegan diets in which other types of plant protein predominate will not have a comparably beneficial impact on LDL cholesterol. (As we shall see, regular consumption of soy isoflavones may indeed provide some valuable health benefits – albeit reduction of serum cholesterol is not one of them!) One theory regarding the favorable effect of plant proteins on cholesterol levels is that plant proteins tend to provoke less insulin secretion (and greater secretion of a competing hormone known as glucagon) than animal proteins do.

While this is unlikely to be the whole explanation – the quality of dietary protein can influence liver metabolism in more direct ways - it is clear that high insulin levels have effects on the liver that would tend to increase blood cholesterol and triglyceride levels, including an increase in the level and activity of the rate-limiting enzyme for cholesterol synthesis. Insulin secretion can also be moderated by choosing whole foods with a relatively low glycemic index. The Pritikin and Ornish clinics have always emphasized the importance of whole foods and have discouraged use of added sugars. When Dr. David Jenkins and colleagues – progenitors of the glycemic index concept – put healthy young men on two strictly controlled diets that differed only in glycemic index, serum cholesterol was about 15% lower during the low-glycemic-index diet. 

Thus, a number of interacting factors contribute to marked cholesterol reduction on an optimal vegan diet: a very low intake of saturated fat, the absence of dietary cholesterol, the characteristic impact of plant protein, and a low glycemic index. In the long run, a substantial reduction in body fat (we’ll discuss this later) often amplifies this benefit.

A classic study provides insight into the magnitude of the benefit achievable when such a diet is consumed in the long term. Back in the 1970s, Dr. Frank Sacks and colleagues from Harvard did a survey of macrobiotic vegan communes in the Boston area. The people in these communes work in a range of ordinary jobs in the outside community, but get together to share their meals communally. The macrobiotic diet which they practice is low-fat, whole-food vegan, but they don’t put any strictures on salt, and they try to keep fruit intake low, their calories coming chiefly from whole grains (especially brown rice), beans, and fresh vegetables. Some members eat fish once or more a week. Of particular note is the fact that they ban all wheat flour products, and don’t use added sugars – thus eliminating the chief sources of high-glycemic-index carbohydrate in the American diet.

Thus, aside from the facts that they don’t discourage salt and they minimize fruit intake, their dietary practices are highly consistent with my recommendations. You may be aware that a total cholesterol level over 200 is considered in the “danger zone”, whereas a cholesterol below 150 is thought to be extremely safe. Sacks found that the average total cholesterol in these Boston communes was 126! In contrast, a group of control subjects drawn from the Boston area, matched by age and sex to the commune subjects, had an average cholesterol of 184. The fact that most of the people in the commune were under 30 certainly contributed to their exceptionally low cholesterol readings – but the handful of commune residents over 40 had an average cholesterol of only 146.

Also of note is the fact that the triglyceride levels of the commune members were also low, averaging 59 (mg/dl) as compared to 86 in the controls. (As we will see, this is an intriguing finding given the fact that the macrobiotic diet is extremely high in carbohydrates – and high-carbohydrate diets are said to raise triglycerides!) Some members of these communes use occasional eggs or dairy, and Sacks found that recent consumption of these foods did indeed correlate with higher cholesterol levels. Sacks reported the case history of one commune member who evidently was genetically prone to high cholesterol.. 

After 18 months at the commune, his cholesterol was 123. He then left the commune for 6 weeks, at the end of which time his cholesterol had shot up to 219. He returned to the commune, and after 3 weeks his cholesterol was back down to 116. Evidently, having “bad genes” does not mean that you have an inexorable date with the coronary care unit! The effortless leanness of these vegans no doubt was an important factor in their low blood fat levels – their average skinfold thickness (a measure of subcutaneous fat) was only about one-third that of the control subjects. We’ll return to this important point soon.

Sacks is not the only investigator to have noted the highly favorable blood fat levels of free-living American or European vegans. One of these described a vegan diet as “a model for risk reduction”. Evidently, the exceptionally low cholesterol levels enjoyed by rural Asians – and their virtual freedom from coronary heart disease - are not just a function of semi-starvation, chronic infection, or good genes, as some might assume.

article source: Low-Fat, Low-Salt, Whole-Food Vegan

Mark F. McCarty NutriGuard Research, Inc. Second Edition: December 2008 

Vegan recipes: Peanut Butter Chocolate Bars

Peanut Butter Chocolate Bars

 

 

 

 

 

 

Peanut Butter Chocolate Bars

Makes 12 to 18 squares

Necessary ingredients

- 2 cups crispy rice cereal, crushed
- 1 1/2 cups peanut butter
- 2 cups confectioners’ sugar
- 1/2 cup plus 2 tablespoons nondairy butter, such as Earth Balance, melted, divided
- 1 teaspoon vanilla extract
- 1/2 cup nondairy semisweet chocolate chips

Cooking Method

Generously oil a 9 x 13-inch baking pan. In a large bowl, combine the crushed crispy rice cereal, peanut butter, confectioners’ sugar, 1/2 cup of the nondairy butter, and vanilla. Press the mixture into the prepared baking pan. 

In a small saucepan (or double boiler), melt together the chocolate chips and the remaining 2 tablespoons of butter, stirring constantly. Remove from the heat. Spread the chocolate mixture over the top of the peanut butter mixture. Set aside for 1 to 2 hours to set. 

From The Joy of Vegan Baking by Colleen Patrick-Goudreau.
www.compassionatecooks.com

Some nice tips for tasty vegan cooking

Some nice tips for tasty vegan cooking

Some nice tips for tasty vegan cooking

This is a chapter with notes on how to make food tasty, interesting and varied. Some of them are notes on general cooking, some on meal planning and variation, some on making leftovers interesting. 

Use oil well to maximize flavor

 

It is the oil in foods that carries much of the taste, and that gives much of the satisfied feeling after eating.

If you skimp too much on your oil, you will probably find your cooking unsatisfying and not very tasty. It does no good to cut down on oil in cooking and then be craving fatty foods like milk and cheese to compensate. While you don’t need to use large amounts of butter or lard as in some older cookbooks, you can use a reasonable amount of healthy oils like olive or peanut, or some butter for flavor mixed with canola to make it lighter, and come out with food that is very tasty, satisfying to eat, and healthy for you.

Part of the reason you need to allow for sufficient oil is that good soups, stews and sauces, depend on this cooking ‘secret’ - get your seasoning flavors, your spices and your condiment vegetables like garlic, ginger, onion, bell peppers and celery, cooked in the oil before adding the flavored oil to your cooking water or sauce. 

That’s the reason why the usual meat-based bean soup and bean recipes use a ham hock, bacon or sausage to cook with - they are all sauces of strongly flavored salty oil. That is also why most oilfree soups are so bland, and why spices that are just thrown into cooking water for soups are often flavorless.

Sauteing Onions

Cook onions very slowly and they become smooth, sweet and rich tasting. Cook them on a higher flame and they are less sweet and have more of an edge, sometimes with a slightly scorched taste. The tastes have different uses. The rich, sweet taste is good for rich soups, stews and gravies. Onions cooked more quickly with more of an edge are good in tomato sauce, and with stronger tasting veggies and beans, especially with Mediterranean style spices. 

Cooking grain with oil

Adding the oil and spices to grain before it is cooked, gives a milder, subtler and more pervasive taste than if oil and spices are added after the grain is cooked, where the flavor coats rather than permeating the grains. 

Varying tastes and textures

In meals with more than one dish you generally want the tastes and textures to complement rather than be too similar. For example, a rich wet stew is best complemented by a dry grain dish. Or, a very spicy rice dish could be complemented by a sweet and smooth tasting soup or stew, or vice versa. 

If you think of tastes as being in 5 major categories - salty, sweet, sour, bitter, pungent - it’s a good idea not to have the same taste dominant in all your dishes - so, a spicy sour stew with a sour cabbage salad and rice cooked with lemon juice would not work. 

Salty or sour dishes are complemented by mildly sweet dishes - and grains and most vegetables and beans are basically very mildly sweet. 

Salty and sour in the same dish intensify each other - you will see them together often in the recipes. Using lemon juice or vinegar in your cooking lets you use less salt. Salty and sweet tend to complement or balance rather than intensify each other. A little bit of sugar added to a dish with a primarily salty taste, like soy sauce, will mellow and smooth out the flavor a bit. 

Hot dishes, those using peppers or chilis,are best complemented by bland grain dishes, and by smooth creamy side dishes like yogurt.

Varying Leftovers

This becomes very important when you are cooking ahead a lot, and making stews or rice dishes to last for 3 to 5 days. Here are some suggestions.

· Vary the side dish. If you have a bean and vegie stew, have it with plain rice one day, with toast another day, over rice another day.

· By the 3rd day, vary or ‘perk up’ your leftover by adding a little extra seasoning - a little extra salt and lemon to make the taste a little sharper often helps. An extra touch of cayenne or pepper can also liven it up. Or, add a garnish like seeds, nuts or grated cheese.

· For a rice and veggie dish you can make a half-new dish by sauteing some veggies with spices and adding the leftovers to that. A cold rice salad can be turned into a hot rice and vegetable dish with a little extra oil, cooked onion and spices.

· If you cook ahead with whole beans, say for a stew, make enough beans that you can keep some of them plain, to be mixed in vegie and rice quick sauteed dishes.

· Keep an interesting bean dip around to have as a snack with bread, or as a complementing side dish with a plain grain dish.

· When you make rice for a meal, cook your rice plain and make extra, so that you have it available as an ingredient to stir into a fresh dish.

· If you are planning a week’s worth of meals, make Tuesday or Wednesday your ‘Eat Something Else’ day as a change of pace, and do a quick cooking meal with a convenient food like mock duck, or pre-cooked beans with rice and veggies with a different spice pattern.

Pasta also makes a good change of pace. You might also consider having a soft cooked cereal like cream of wheat or rice, either sweet like a breakfast cereal or cooked with soft vegetables and spices.

· Use a topping, dip or relish as a side accent to vary the taste of dishes.

Expand your thinking about appropriate foods, especially for breakfast or dinner. For instance, I often like to start the day with a vegetable soup for breakfast, and cooked cereal makes a onderful and warming quick dinner.

article source: Charles Obert / LBVeg

Vegan recipes: Low Oil Omelette

Low Oil Omelette

 

 

 

 

 

 

 Low Oil Omelette

For today's cooking lesson, we have one of the easy to cook recipes. It is an omelet with a little oil. If you want a quick and easy vegan meals, then this recipe is definitely for you.

Necessary ingredients

- 2 1/2 cups tofu (mashed)
- 2 tbsp nutritional yeast
- 1 tbsp Bragg’s liquid Aminos
- 1 tsp Spike
- 1/2 tsp turmeric
- 1/4 tsp sea salt
- black pepper to taste

Method of cooking

 
Cooking this omelet is no different from cooking most famous omelettes. In a bowl, mash all the ingredients together. Place mix into a lightly oiled fry pan and pat down. Cook on one side, then flip. 

Batter will get firm and golden colored. 

Top Five Tips for Raising Vegan Babies and Children

Top Five Tips for Raising Vegan Babies and Children

Top Five Tips for Raising Vegan Babies and Children

When we were looking for a quality theme for the process today, we ran into this great article that you want to publish it in its entirety. These are referred to as Crystal Hansen. Crystal has been vegan for fifteen years, and is currently raising two young boys on a plant-based diet. She shares some of her favorites vegan baking recipes at [http://www.bestvegancookierecipes.com].

All articles you can read below.

  

1) Know the appropriate health requirements: Realize that a vegan diet can meet all of your baby and child's nutritional needs, but only if it is done correctly. All newborn babies get the greatest benefit by nursing from their mothers. When that isn't a possibility, soy formulas work for many infants. You may have to contact individual companies if you have questions about whether a soy formula is completely vegan. 

Make sure to note that there's a big difference between soy formula and soy milk. Feeding an infant soy milk or rice milk as a substitute for breast milk or infant formula does NOT meet all of a newborn's nutritional requirement, and has even led to some tragic deaths.

Older children often thrive on fortified rice or soy milks. Silk soy milk, for instance, contains 50% of the RDA of vitamin B12 per serving (which can be challenging to incorporate into a vegan diet). It's also a good source of calcium and protein. Then of course, make sure your kids are getting enough protein through nuts, beans, and meat substitutes, and don't forget the whole grains, healthy fats, fruits and veggies!

2) Find the right pediatrician: All pediatricians are not created equal. Before your child is born, speak with several pediatricians to find someone you feel comfortable with and trust, and make sure to ask them how they feel about a vegan diet. Doctors who are open-minded and have up-to-date knowledge about nutrition will recognize that vegan diets can be nutritionally sound, and often healthier than diets including Happy Meals. They can also be a great source of information for how to keep your child healthy if you have specific questions about vegan nutritional guidelines.

3) Enlist supportive caregivers: If you're a working parent, you may have to search for an understanding daycare provider who will make a valiant effort to stick with your child's vegan diet. Most often, it works best for everyone involved if the parents of the vegan child provide all meals and snacks. Usually, daycare providers are more willing to work with parents who make it easy, and don't demand that they learn all of the ins and outs of veganism. 

Mistakes may be inadvertently made (for example, my two-year-old once grabbed a meatball from another child's plate and took a bite), but if your daycare provider recognizes that this kind of thing is a problem, and tries vigilantly to avoid it, things usually work out fairly well.

4) Substitute treats: When your child is going to a birthday party or encountering classroom treats, bring a vegan substitute. Your child will probably want to feel included, and being a vegan most definitely doesn't have to mean being left out of the fun! Each quarter, I give my son's kindergarten teacher a bag full of Alternative Baking Company cookies, Fruit Leather, and crackers.

Around Halloween, or other "candy-heavy" holidays, I give her some extra treats (such as Mambas) and let her know how I'd like my son to deal with getting non-vegan candy. (If his teacher is unsure about whether a treat is vegan, she usually sends it home in my son's backpack and lets us decide.) 

Work with your child's teacher to find a system that works for you. Most teachers will be willing to work with you. Also, when you're going to family parties, bring fun snacks and treats that your child will be excited about. This doesn't always work out perfectly, but with a little extra planning and effort, eating socially with non-vegans doesn't have to be awkward, and it doesn't have to make your child feel deprived.

5) Complain with composure, and know your facts: If teachers or grandparents give your child a non-vegan treat, your first reaction can be anger. I've been in that position before, and it's a natural reaction; however, explaining to the person how important veganism is to you and your family can be helpful. For many people, being vegan is about more than a diet. It often encompasses spiritual beliefs and personal ethics, and these things deserve respect in any situation. 

In the case that you've explained that, and a teacher has been repeatedly unwilling to work with you, take your complaint to the principal. Most problems can be resolved with more understanding. Keep in mind that veganism isn't well understood by everyone, and some people will even think you are harming your child by feeding them a vegan diet. In this case, information is your best asset. The more evidence you are able to provide skeptical grandparents or teachers on the benefits of vegan living, the better.

Some people have concerns about phytoestrogens in soy mimicking estrogen and causing hormonal imbalances. If you have those concerns, speak with your pediatrician, or simply cut back on the soy.

Article Source: http://EzineArticles.com/?expert=Crystal_Hansen

Vegan recipes: Turkey-Lurkey’s Teriyaki Tofu

Vegan recipes: Turkey-Lurkey’s Teriyaki Tofu

Serves 6

Preheat oven to 350 degrees

- 1 1/2 pound firm tofu
- 1/4 cup soy sauce
- 3 tablespoons nutritional yeast flakes
- 1 or 2 teaspoons garlic powder
- 1 or 2 teaspoons onion powder
- 1/2 cup teriyaki sauce
- 2 or 3 tablespoons olive oil
- 10 bamboo skewers

Cut the tofu into strips about 1/4 inch thick and 3/4 inches wide. Place them on a lightly oiled cookie sheet. Sprinkle with the soy sauce. In a cup,mix together the nutritional yeast, onion powder, and garlic powder, and shake the mixture over the tofu strips.

Bake for 15 minutes, then flip over, and bake for 10 more minutes. Cool for 5 minutes. Brush the baked strips with the teriyaki sauce and olive oil, then thread on the skewers. Heat under the broiler for 5 minutes.

Do not allow to burn. Serve on a bed of brown rice or with toothpicks as hors d’oeuvres.

I cooked this recipes from Instead of Chicken, Instead of Turkey. United Poultry Concerns. If you wanna buy this book, click on the picture below.

Instead of Chicken, Instead of Turkey. United Poultry Concerns

Quick Vegan Glossary

quick vegan glossary

 

Quick Vegan Glossary

Vegan: People who choose animal-free foods are vegans. Vegan foods are free of animal products including poultry, red meat, dairy, eggs, and fish.

Nutritional Yeast: Flavorful golden flakes or powder give a delicious cheesy taste and texture to gravies, sauces, casseroles, and salad dressings. Sprinkle on pasta and soups like parmesan, use for breading, whip with vegan buttery spread or vegetable oil in mashed potatoes, and add to stir-fries. Nutritional yeast is non-leavening and does not cause yeast infections.

Seitan: High protein food made of wheat gluten with a meat-like texture. Seitan is sold in many food stores in oven-ready and ready-to-eat forms, and is the grilled, baked, and sizzling “meat”in many vegetarian entrees. Like stirfried shitake mushrooms and grilled Portobello mushrooms, seitan makes giving up meat a lot easier that you think.

Tempeh: Highprotein, somewhat meat-like food with a nutty flavor made from fermented soybeans. Delicious cubed or thinly sliced in stir-fries.

Tofu: This versatile soybean product and meat replacement can be breaded, marinated, stir-fried, and baked in many different ways. A good source of protein and calcium, tofu (also called bean curd) absorbs the flavors of sauces and spices. 

It can be found in just about any supermarket in 1-lb packages ranging from extra-firm for meat-like textures, firm or soft for vegan scrambled eggs, and silken textures for puddings, mousses, pumpkin and cream pie fillings.

Vegan food pyramid - video explained

Vegan food pyramid

 

Vegan food pyramid - video explained

If you hate to read all the information on the Internet about Vegan food pyramid, then we're for you have a great video. This is a video explaining the Vegan Food Pyramid, which is for all of us on youtube by a user Inga A. Enjoy!

Vegan recipes: Best Vegan Macaroni and Cheese Ever

Vegan recipes: Macaroni and Cheese

 

 

 

 

 

Vegan recipes: Best Vegan Macaroni and Cheese Ever

When it comes to vegan cooking, then this is one of the easiest and best recipe for macaroni. It's easy and quick to cook, and the flavor is fantastic. If you are a beginner vegan, then this is the ideal meal for you.

Serves 6

Preheat oven to 350 degrees

- 1 1/2 cups plain soymilk

- 1 cup water

- 1/3 cup tamari or soy sauce

- 1 1/2 cups nutritional yeast

- 1 tablespoon paprika

- 1 tablespoon garlic powder

- 1 teaspoon salt

- 3 ounces firm tofu

- 1 cup canola oil

- 1 1/2 pounds macaroni noodles

- 2 teaspoons mustard (optional)

Boil water in a big pot for macaroni noodles. Put all other ingredients in a blender to create the cheeselike sauce. Once noodles are cooked, drain and put in a baking pan and pour sauce over the noodles. Bake until the top of the pasta looks slightly browned and crispy – about 15 minutes.

Vegan nutrition

 

 

 

 

 

 

 

 

Vegan nutrition

A balanced vegan diet can be extremely healthy. Some people still have a few concerns about whether they will receive all the nutrients that they require. Read this guide and check out our sources to put your mind at ease.

PROTEIN

Protein is essential for growth, repairing tissues and protecting against infections. The American Dietetic Association states that the vegan diet provides enough protein. Protein is most concentrated in legumes (peas, beans, lentils, peanuts, soy products), but can also be found in nuts (brazils, hazels and almonds etc.) and seeds (sunflower, pumpkin, sesame), grains (rice, wheat, oats, barley, millet, buckwheat, pasta, bread), and vegetables. Tofu and other soy products are high in protein.

VITAMIN B12

Vitamin B12 prevents permanent nerve damage (e.g., blindness, deafness, and dementia); keeps the digestive system healthy; and reduces the risk of heart disease by lowering homocysteine levels. Early deficiency symptoms sometimes include fatigue and tingling in the hands or feet. Unfortified plant foods (including seaweeds and tempeh) are not reliable sources of B12. Vegans who get a regular source of vitamin B12 through fortified foods or supplements can have even better B12 status than many non-vegans who do not supplement. B12 intake is especially critical during pregnancy, lactation, childhood, and old age. Vitamin B12 can be found in fortified foods such as soy milk and breakfast cereals.

One of the following daily recommendations should maximize B12 status:

fortified foods (in at least 2 servings, spaced 6 hours apart): 3-5 μg
1 supplement: 10-100 μg
2 supplements spaced at least 6 hours apart: 5 μg

VITAMIN D

Regulates calcium absorption and excretion, especially when calcium intake is low. Vitamin D can be made by the action of sunlight (UV rays) on skin. Light-skinned, non-elderly adults exposing their hands and face to sunlight for 10-15 minutes, 2-3 times/week can get enough vitamin D. Above the 42nd Latitude (which runs through Denver, Indianapolis, and Philadelphia), vitamin D is not synthesized during the winter. Vegans who do not get much sunlight exposure should supplement with vitamin D, especially during the winter or cloudy months. Elderly people may need up to 4 times the amount of sunlight exposure listed above, and dark-skinned people may need up to 6 times this amount in order to meet vitamin D needs through sunshine alone. The Daily Value for vitamin D is 10 mcg (400 IU). If a food label says 25% of the Daily Value, it has 2.5 mcg (100 IU) per serving. Typical fortified soy, almond, or rice milk has 2-3 mcg (80-120 IU) per cup.

CALCIUM

Finally, calcium. There are many sources of calcium available to vegans — broccoli, collard greens, kale, legumes, nuts, seeds, fortified soy milk, hummus, and figs. As a child, you were probably told to drink cow’s milk for good strong bones, but studies of bone fractures have failed to show that milk protects bones and in some cases is actually associated with increased fractures. Factors that can prevent osteoporosis (a disease that makes bones brittle):  

- Weight-bearing exercise throughout one’s lifetime is one of the most important.
- Adequate calcium, vitamin D, vitamin K, protein, potassium, and magnesium intakes.
- Adequate estrogen levels (for women)
- Factors that can contribute to osteoporosis:
- High sodium and caffeine intake
- Smoking

- Too much, or too little, protein

The calcium in kale, broccoli, collard greens, and soy milk are all absorbed about the same as cows’ milk. The calcium in spinach, swiss chard, and beet greens is not well absorbed due to their high content of oxalates which bind calcium. Many non-dairy milks are now fortified with calcium, vitamin D, and/or vitamin B-12. Many orange juices are fortified with calcium. The Daily Value for calcium on food labels is 1,000 mg for adults. If a food label says 25% of the daily value, it has 250 mg of calcium per serving. Vegans should ensure a good source of calcium on a daily basis. A cup or two of fortified soy milk is an excellent option.

FATS

Higher fat foods like nuts and seeds (and their butters), avocados, and small amounts of vegetable oils (especially canola and olive) should be part of a healthy diet. These foods are particularly important for meeting children’s caloric needs. A large body of scientific evidence shows that omega-3 fatty acids have antiblood-clotting, anti-inflammatory, and cholesterol-lowering properties. Vegans can most easily obtain omega-3 fats by eating 1– 2 tsp of flaxseed oil per day. The oil may be added to warm food, but cooking will damage it. Flaxseed oil, sold in many natural food and grocery stores, should be kept refrigerated.

IODINE

Needed for healthy thyroid function, which regulates metabolism. Does not appear to be as much of a problem for U.S. vegans as it is for European vegans, whose food supply contains less iodine. In the U.S. vegans should take a modest iodine supplement on a regular basis to ensure they are meeting requirements because it’s very hard to predict how much is in any given person’s food supply. 75-100 mcg every few days should be ample. Do not take more than 150 mcg/day.

IRON

Iron-deficient anemia is probably one of the most inaccurately self-diagnosed illnesses and those who think they may be suffering from it should see a doctor. Iron deficiency symptoms include pale skin, brittle fingernails, fatigue, weakness, difficulty breathing upon exertion, inadequate temperature regulation, loss of appetite, and apathy. Iron in vegetarian diets is a somewhat controversial topic because:

Vegetarians’ ferritin (the storage form of iron) levels are normally lower than non-vegetarians, even though vegetarians are no more likely to have iron deficiency anemia. Low iron stores are associated with higher glucose tolerance and therefore could prevent diabetes. High iron stores are associated with cancer, and to a lesser extent, heart disease. You do not need to worry about iron if you are otherwise healthy and eat a varied vegan diet. If you suspect an iron deficiency, see a doctor. If your doctor thinks your iron stores are too low, he/she may suggest you start eating meat (which is unnecessary) or that you take an iron supplement. Eating 100 mg of vitamin C with 2 meals a day should help cure the anemia. Iron from plants is best absorbed when consumed in conjunction with vitamin C. Vegans tend to have iron intakes at least as high as nonvegetarians.

CONSIDER A MULTIVITAMIN

Many well-respected health professionals suggest that everyone (including meat-eaters) take a modest (25-100% of the RDA) multivitamin supplement for insurance purposes. A typical multivitamin and mineral supplement will ensure an adequate source of vitamin B12, vitamin D, and iodine. The only other nutrients you would need to concern yourself with are omega-3 fatty acids and calcium. There is little chance of a deficiency of calcium, or any other food group, vitamin or mineral, as long as you eat a balanced diet and follow the recommendations above.

Is Vegan food Halal?

Is Vegan food Halal?

Vegan diets (or sometimes referred to as pure vegetarian diets) are diets made up of plant-based materials such as beans, fruits, grains, legumes, vegetables and/or combinations of them.  

Vegan diets prohibit the use of any animal products i.e. materials derived from animals (including by-products and derivatives) such as dairy products (milk), eggs, meat (from cows, sheeps etc.), poultry (e.g. chickens & ducks) as well as seafood (like fishes & prawns) due to ethical considerations or moral convictions with regards to animal rights.

Halal foods are foods that can be consumed by Muslims according to Islamic law. According to the Quran, all foods are considered halal with the exceptions of (which are haram):

a) Alcoholic drinks and other intoxicants
b) Animals that are not slaughtered in the name of Allah or dead before slaughtering
c) Blood
d) Carnivores & birds of prey
e) Pork and its by-products
f) Foods contaminated with any of the above products

Alcohol in vegan food

Let's talk a bit about alcohol. Alcohol (or more specifically alcoholic beverages) are drinks that contain ethanol. Alcoholic beverages can be classified into 3 broad classes namely beers, spirits and wines. In general, a beverage fermented from starch-heavy source (such as grains) whereby they are broken down into sugars (by malting for example) is called a beer; or if the mash is distilled, then it's called a spirit. Wine on the other hand is derived from fermented grapes. Alcohol is haram in Islam because alcohol by nature is a psychoactive drug that has a depressant effect on those who drink it. It slows down the function of the central nervous system as well as blocks some of the messages trying to get to the brain thus altering a person's emotions, hearing, movement, perceptions and vision.

Although vegan diets appear to be halal in the sense that plant-based materials are used, vegans allow the use of alcohol in their diet. As you can see, alcohols are obtained from plant-based materials and thus vegans are allowed to drink or use them in their diet. Many vegan recipes use wine as ingredients to bring out the true flavour of the food. As mentioned above, alcohol is strictly forbidden in Islam and as such not all vegan diets are indeed halal.

Due care be taken. Always check ingredients before consuming any food.

Growth and development of vegans and vegetarians...

A well-planned vegetarian diet is considered to be adequate for all stages of the life cycle including infancy,

childhood and adolescence (American Dietetic Association and Dietitians of Canada, 2003), but epidemiological data on growth and development in vegetarians are still sparse. Recent data on 390 lifelong vegetarians in EPIC-Oxford (Rosell et al. 2005a) show no significant differences in height in men or women, or in age at menarche in women, between lifelong vegetarians and those who became vegetarian at age ‡20 years.

Obesity

Studies of Western vegetarians have consistently reported that vegetarians have a lower BMI than comparable non-vegetarians, with differences in mean BMI of about 1 kg/m2 the proportion of vegetarians who are obese is correspondingly lower than that among non-vegetarians. The reasons for this difference are not well understood, but may include differences in the composition of the diet such as a higher fibre intake and a lower protein intake. 

Follow-up of body weight among 21 966 individuals in EPIC-Oxford shows a mean body-weight increase of approximately 400 g/year overall, with nificantly lower weight gain in vegans, but not in vegetarians, than in meat-eaters (Rosell et al. 2005b). Despite these consistently-observed differences in BMI between vegetarians and non-vegetarians, obesity is common among some populations that follow largely vegetarian diets, such as Indians living in the UK and in India.

CVD

Plasma cholesterol Studies have consistently reported that total plasma cholesterol is lower in vegetarians than in non-vegetarians, e.g. by 0.61 mmol/l in the Health Food Shoppers Study, 0.43 mmol/l in the Oxford Vegetarian Study and 0.39 mmol/l and 0.35 mmol/l in men and women respectively in EPIC-Oxford (Key et al. 1999b). 

The effect of a vegetarian diet on plasma cholesterol is dependent on the exact composition of the diet, particularly in relation to saturated and unsaturated fatty acids, and have shown that a vegetarian diet including a portfolio of cholesterol-lowering foods such as soyabean and nuts reduces serum LDL-cholesterol substantially more than a control vegetarian diet. Hypertension 

The main diet-related determinants of ypertension are high salt intake, obesity and excess alcohol consumption (Scientific Advisory Committee on Nutrition, 2003). Some early studies have suggested that vegetarians have a lower blood pressure than similar non-vegetarians, with differences of 2–10mmHg in systolic or diastolic pressure (Beilin et al. 1988). 

However, analyses of blood pressure among 11 004 men and women in EPIC-Oxford indicate very little difference in blood pressure between vegetarians and meat-eaters (£1 mmHg); blood pressure was observed to be 2–3mmHg lower in vegans than in meat-eaters, largely associated with the lower BMI of the vegans (Appleby et al. 2002). In this study the very small differences in blood pressure between the dietary groups would not be expected to cause a detectable difference in rates of CVD.

Growth and development of vegans and vegetarians

IHD

Collaborative re-analysis of five prospective studies, each including a large proportion of vegetarians, has shown the mortality from IHD to be 24 (95% CI 6, 38) % lower in vegetarians than in non-vegetarians. Results published subsequently are similar; a death rate ratio of 0.75 (95% CI 0.4, 1.37) in the first analysis of EPIC-Oxford (Key et al. 2003) and 0.70 (95% CI 0.41, 1.18) in the extended follow-up of the cohort in Germany. 

In a case–control study among Indians in Bangalore the risk for myocardial infarction in vegetarians compared with non-vegetarians has been reported to be 0.81 (95% CI 0.46, 1.43; Pais et al. 1996). Law et al. (1994) have estimated that a reduction in total serum cholesterol of 0.6 mmol/l would reduce mortality from IHD by 27%; therefore, the observed differences in cholesterol between vegetarians and non-vegetarians of approximately 0.4 mmol/l would be expected to reduce mortality from IHD by approximately 20%. 

The observed difference in mortality of about 24% is therefore of the magnitude that might be predicted from the difference in serum cholesterol. The lower BMI of vegetarians would also be expected to cause a small reduction in mortality from IHD. Stroke The main known risk factor for stroke is high blood pressure. 

The only data on stroke mortality in vegetarians comes from the five prospective studies, pooled analysis of which shows a death rate ratio for stroke in vegetarians compared with non-vegetarians of 0.93 (95% CI 0.74,1.17; Key et al. 1999b).