Non-vegetarians sometimes view vegetarian cuisine as limited, difficult and boring. The idea of eating carrot sticks for snacks and salads for meals can be quite unappealing. However, modern vegetarian cooking can be as varied as meat-based cuisine. An educated vegetarian can prepare a variety of dishes that will appeal to vegetarians and omnivores alike, while enjoying the health benefits of a meatless diet.
Definition
Vegetarian cooking is the preparation of meals without the use of some or all animal products, according to Sue Spitler, author of "1,001 Low-Fat Vegetarian Recipes." Instead, this type of cooking focuses on using fruits, vegetables, grains, nuts and legumes. Vegetarian cooking may also include the use of meat substitutes, such as tofu, tempeh, seitan and textured vegetable protein, or TVP, which are designed to lend the texture or appearance of meat without the use of animal products.
Types
Ovo vegetarian cooking may involve the use of eggs, but not meat or dairy products, according to Michigan State University. Lacto vegetarian cuisine may include dairy products, but not meat or eggs. Ovo-lacto vegetarian cooking involves the use of both eggs and dairy products, but omits meat. Strict vegetarian, or vegan, cooking is accomplished without the use of any animal products, including meat, dairy, eggs or honey.
Some people who only use certain types of meat label their cooking vegetarian. Examples of these types of cooking include pollo vegetarian, which includes chicken, and pesco vegetarian, which includes fish.
Benefits
Vegetarian foods can aid in weight loss, notes Dr. Dean Ornish, author of "Eat More, Weigh Less." Ornish conducted a study from 1986 to 1992 that showed that people who adhered to a low-fat vegetarian diet lost an average of 24 pounds and maintained this weight loss more than five years.
Lower levels of saturated fats in vegetarian foods may also contribute to increased lifespan, according to Michael Roizen, author of "The RealAge Diet." Saturated fats clog arteries, which may lead to heart disease, disability and decreased longevity.
Considerations
The quality and health benefits of vegetarian cooking depend on the person preparing the meals. Vegetarian cooking does not always equate to healthy food, notes Spitler. The availability of processed vegetarian foods such as veggie burgers, meatless sausage and faux chicken strips has made preparing vegetarian food easier, but these products are typically high in sodium, artificial flavor enhancers and preservatives. Rita Romano, author of "Dining in the Raw," recommends using at least 50 percent raw fruits, vegetables, seeds and nuts for optimal health benefits.
Warning
Although most vitamins are readily available in vegetarian foods, vitamin B12 is not found in plant sources. According to the Vegetarian Resource Group, this vitamin is found in eggs and dairy products. However, strict vegetarian cooking does not provide vitamin B12, which is necessary to prevent anemia and protect nerve endings against damage. Some vegetarian meat replacements and soy milks are fortified with this vitamin.
References
- "1,001 Low-Fat Vegetarian Recipes"; Sue Spitler; 2000
- Michigan State University: Types of Vegetarians
- "Eat More, Weigh Less" Dean Ornish, M.D.; 2000
- "The RealAge Diet"; Michael Roizen; 2002
- "Dining in the Raw"; Rita Romano; 1992
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