The Vegetarian's Bible: 350 Quick, Practical, and Nutritious Recipes PDF
Preview The Vegetarian's Bible: 350 Quick, Practical, and Nutritious Recipes
INGA-BRITTA SUNDQVIST The Vegetarian’s Bible 350 Quick, Practical, and Nutritious Recipes TRANSLATED BY LISA LINDBERG Copyright © 2012 by Inga-Britta Sundqvist All Rights Reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018. Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or [email protected]. ® ® ® Skyhorse and Skyhorse Publishing are registered trademarks of Skyhorse Publishing, Inc. , a Delaware corporation. www.skyhorsepublishing.com 10 9 8 7 6 5 4 3 2 1 Library of Congress Cataloging-in-Publication Data is available on file. ISBN: 978-1-62087-244-4 Printed in China Table of Contents Foreword Vegetarian diet Eco-friendly guide Storing and preservation An aware consumer Our inner doctor Food as medicine Learning about nutrition and planning meals Fruit, berries, and flowers Vegetables, root vegetables, and mushrooms Seaweed and wild plants Nuts, seeds, and whole grain products Beans and lentils Milk, cheese, and eggs Herbs and spices Preparation and seasoning BUFFET SUGGESTIONS Summer buffet Autumn buffet Winter buffet Indian buffet Asian buffet RECIPES Salads Sauces, Dips, and Marinades Small Dishes, Snacks, and Sides Soups Pasta, Noodles, and Whole Grain Dishes Pizza, Pies, and Sandwiches Stews Oven Dishes Root Vegetables and Potato Dishes Stir-Fry, Grill, Fry, and Deep-Fry Desserts and Pastries Energy Bars, Snacks, and Candy Breakfast Dishes Bread Drinks DIRECTORY Vitamin Guide Mineral Guide Study Plan Alphabetical Index Index of Recipes by Chapter Recipes and Food by Alphabet Volume and Weight Foreword By the end of the ’70s I started writing down recipes that I wanted to use for my study circles in vegetarian cooking. This material eventually turned into the Vegetarian’s Bible, which with time, to my great delight, came to be both a best seller and a classic. In the beginning of the 2000s, it was time for a revision of the book, since so many new things had happened in the field of health. Most of the new research from scientists was confirming the enormously important role that vegetables and fruits play in our health. The new version of the Vegetarian’s Bible came out in 2001 and was called the best Swedish literature by Culinary Academy Awards in Grythyttan 2002, with the praise: “With great authority the Vegetarian’s Bible turns into a current standard work, it has everything.” The book also received an international award the same year from Gourmand World Cookbook Awards for “Best in the World, Honorable Mention.” In addition, it has received the award for 2005 Best Carrot (Arets morot) from the Swedish Vegetarian Society 2005 as well as Health Promotion Award 2010. Now it is once again time for an extensive revision of my classic. Scientists are continuing to reveal new research about our health. Among other things, they show how extremely important every single little nutrient—for example, vitamin D—is for our bodies to develop and function optimally. All nutritional information in the book is, of course, up to date. Particularly interesting is the new research about the important fatty acids and what kind of fat is best suited for cooking. A new chapter, “Your inner doctor,” with detox as well as anti- inflammatory diets and superfood with ORAC-values for both fruit and vegetables, has been added. It is also particularly fun to be able to state that vegetarian food is more topical today than ever before. People are increasingly taking responsibility for their own health and for the planet by eating eco-friendly vegetarian food. To those who wish to live more climate-consciously, there is a new chapter, “Eco- friendly guide,” with everything from tips on how to grow and store your food to how to make a compost. There is also a seasonal guide for fruits and vegetables, where you easily can see what vegetables and fruits are in season. I myself thought that I was living a fairly climate-smart life. I did not think I would be able to affect my carbon dioxide emissions as much as I could, with relatively small changes in my life. I do not consider it to be a sacrifice to live green. It is the complete opposite; I feel much more at peace with both myself and my life. I have more free time now that I shop less often. I enjoy the food more when I eat by season, and my cooking is even more varied and creative. The base of the book is, of course, all the delicious vegetarian recipes. The new version of the Vegetarian’s Bible consists of GI-customized vegetarian recipes, and most recipes have completely new pictures. I have added more raw food and a symbol next to each recipe that indicates if it is part of a raw food, vegan, lacto, or lacto-ovo vegetarian diet. A four-seasonal customized meal plan and suggestions of winter and summer buffets have also been added. Finally, I would like to take the time to give my warm thanks to the photographers Kent Jardhammar, Karin Westerlund, and Inger Nordell for their lovely work with all the beautiful pictures in the book; editor Gunilla Wagner; and also Ulla Rosander for reviewing the nutritional information. I hope that both old and new readers will be as inspired by the book as I have been by writing this new material. Do not forget to enjoy the tasty food in good company! Inga-Britta Sundqvist Vegetarian diet Vegetarian food is more popular than ever. More and more people are choosing to eat vegetarian food for the sake of the environment. In addition, one researcher after another has confirmed how important it is to eat vegetables that are filled with antioxidants and other nutritional agents that are good for us. That vegetarian food is the purest food we can eat—since vegetables are found at the bottom of the food chain—is just a bonus. Above that, vegetarian food is fresh, beautiful, and, most of all, tasty. THERE ARE MANY REASONS to choose a vegetarian diet. Today, more and more people want to eat vegetarian food because of environmental reasons. A lot of people choose a vegetarian diet for ethical reasons and others for health reasons. Vegetarians are reported to suffer less from heart and vascular diseases, diabetes, lung cancer, and colorectal cancer. Vegetarians—in particular, vegans —generally weigh less than people of a mixed diet and have lower blood pressure and cholesterol values. Purer food. Since vegetables are at the bottom of the food chain, they collect less environmental toxins than animals that are higher up in the chain. In other words, a vegetarian diet contains fewer heavy metals and toxins like PCB and DDT. Ethical reasons. Many people, especially young people, refuse to take part in other creatures' suffering or deaths for our sake. Most animals today live under terrible conditions in animal industries. Economical reasons. If you mainly cook food from beans, grains, root vegetables, and seasonal vegetables and fruits, stay away from processed goods, and sprout and create your own source of protein, like tempeh, it will turn out a lot cheaper to eat vegetarian food.
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