Plant-Based Diet Cookbook for Beginners by Amy G. Turner

Author:Amy G. Turner [Turner, Amy G.] [Turner, Amy G.]
Language: eng
Format: epub
Published: 2020-03-09T23:00:00+00:00

Poultry:

Turkey

Emu

Chicken

Duck

Bush Birds

Goose

Seafood and Fish:

Prawns

Lobster

Fish

Crab

Mussels

Scallops

Clams

Oysters

Eggs:

Duck eggs

Chicken eggs

Seeds and Nuts:

• Pine nuts

• Macadamia

• Almonds

• Hazelnut

• Peanuts

• Cashew

• Pumpkin seeds

• Sunflower seeds

• Nut Spreads

• Sesame seeds

• Brazil nuts

Legumes - Beans:

• Chickpeas

• Tofu

• Lentils

• Split peas

• All beans

For the diets that include no meat but allow milk products, nuts, seeds, eggs and legumes a person will be able to get all the main nutrients for staying healthy. However, vitamin B12 can be taken only from animal products and for diets that restrict all animal products and meat, a supplement may be needed.

Group Five: Milk, Yogurt, Cheese and/or Alternative

This group includes milk, yogurt, cheese and their alternatives. We can find a wide range of yogurt and milk products that have different levels of fat. You can find milk that is evaporated, fresh, dried or with a long life (or else UHT). Also, cheese has high amounts of kilojoules, salt and saturated fat, but there are also cheeses that have fewer amounts of salt and fat. Let us see which foods are included in this category:

Milk:

• Plain milk

• Flavored milk

• All reduced-fat milk

• Full cream milk

• Long-life milk

• Soy beverages

• Powdered milk

• Evaporated milk

Yogurt:

• Plain yogurt

• Flavored yogurt

• Reduced-fat yogurt

• Full cream yogurt

• Soy yogurt

Cheese:

• All hard cheese

• Full fat cheese

• Reduced-fat cheese

• Red Leicester

• Edam

• Gouda Soy cheese

• Gloucester

Yogurt, milk and cheese are able to offer us calcium in a form that can be absorbed easily by our bodies. They are also rich in various nutrients such as iodine, vitamin D, vitamin A, vitamin B12, zinc and proteins.

Now that we have a full understanding of the different food groups as well as the various nutrients, they can offer us, let us move on to the main part of this chapter which is analyzing the different levels of vegetarianism. As we have mentioned, the levels of vegetarianism have to do with which foods you want to include in your diet and which foods you would like to exclude.

However, one thing is common in all the levels and that is the fact that no meat is allowed except in some specific levels where animal flesh or fish is “allowed” to be eaten. You will meet on many occasions the distinction between a vegetarian and a vegan. The truth is that they are both levels, or else types, of the vegetarian diet, so you shouldn’t be confused. Let us start with the presentation of the various levels of vegetarianism.

Level 1: Flexitarian or else Semi-Vegetarian

People who are on this level are not considered by many vegetarians as “true vegetarians” due to the fact that the term “Flexitarian” was created to describe all those who follow mostly the vegetarian diet but consume meat occasionally. Those people who call themselves semi-vegetarian or flexitarian do not consume meat most commonly for health reasons, while others eat organic or free-range animal products and animals mainly for environmental reasons.

However, it is a fact that vegetarians do not eat meat and a semi-vegetarian or flexitarian is not a true vegetarian. It is also a fact that almost all true vegetarians do not recognize the use of this term.

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