Oldways

Vegetarian Times, Jan, 1998 by K. Dan Gifford

"With the millennium only 26 months away, there is much abroad in the land for vegetarians to celebrate.

And, to help mark this celebration, we have developed a Traditional Healthy Vegetarian Diet Pyramid to mark vegetarian eating's entry into the American mainstream.

All manner of people -- in increasing numbers and without regard to background or religion -- are becoming vegetarians. Most do so out of enlightened self-interest, because vegetarians are generally healthier than non-vegetarians, and eating patterns based on foods from plants are much more respectful of the earth's resources than are food from animals

A Vegetarian Staple

Ask any veteran vegetarian about their favorite foods and they're sure to cite peanut butter at the top of the list. Long-known for protein, Vitamin E, folate and fibber, peanuts fit perfectly on the vegetarian pyramid. Recent research discovered peanuts to contain resveratrol, a phytochemical which may decrease heart disease and the risk of some cancers. Whether you add peanuts to a salad or favorite dish, or dip am apple into a jar of peanut butter you'll enjoy the health benefits of this legume.

Peanut Vegetable Medley

2 tsp. corn oil
1 large onion, chopped
2 cloves garlic, minced
1 8oz. can tomato sauce
1 1/2 cup water
2 tsp. chili powder
1/2 tsp. salt
1 cauliflower, broken into florets
1 green pepper, cut into 1 1/2-inch
pieces
2 carrots cut into 1/2-inch slices
1/3 cup regular or reduced fat creamy
peanut butter
8 ounces couscous, pasta or rice,
cooked

In a 5-quart dutch oven, heat oil over medium-high heat. Add onion and garlic; cook, stirring frequently, 3 to 5 minutes or until onion is translucent. Stir in tomato sauce, water, chili powder and salt Add cauliflower, carrots and green pepper, bring to a boil. Reduce heat, cover, and simmer 15 minutes. Stir in peanut butter. Cover and simmer 5 minutes longer or until vegetables are tender. Serve with couscous, pasta or rice. Makes 4 servings.

The Good Oils

Despite the overwhelming attention and concern with fat and cholesterol, fats still play important roles in good health and fine cooking. Choosing the right kinds of fats is critical, and your attention should be placed on those of the monounsaturated variety, including olive, canola, peanut, avocado, almond, macadamia and hazelnut.

Spectrum Naturals makes am extensive line of unrefined organic and refined vegetable oils. You'll find their wide variety of oils act as flavor vehicles, drawing out and enhancing tastes and aromas while providing smooth and creamy textures to hot and cold dishes alike. There's also Spectrum Spread-- the only nonhydrogenated margarine product on the market. Under the Spectrum Essentials name, you'll find am entire line of essential fatty acid nutritional oils.

California Avocados: A Natural For Good Health

A cholesterol free, sodium-free and low in saturated fat food, California avocados fit naturally into your healthy diet and lifestyle. They're high in dietary fiber, vitamin B6, vitamin C, vitamin E, potassium, and folate. With fruit required at every meal on the pyramid, avocados are a rich and interesting addition to your selection for this food category. Ripe California avocados will yield to gentle palm pressure.

Citrus Salad With California Avocados

3 6-inch corn tortillas
4 oranges
4 grapefruits
2 Tbs. honey
2 Tbs. raspberry vinegar
1 California avocado, sliced

Preheat oven to 325 degrees. Cut tortillas in half and slice into very thin strips. Bake the strips on a cookie sheet for 7-8 minutes. Grate the oranges to obtain 4 tablespoons of rind. Peel oranges and grapefruits, section and seed. In a large bowl, mix honey, raspberry vinegar, orange and grapefruit sections. Add orange rinds and tortilla strips. Top with avocado slices. Serves 6.

Soymilk Makes The Pyramid

A daily dose of this rich and creamy beverage will complement any meal and your healthy lifestyle. Vitasoy Soy Drink is made with organic soybeans and all natural ingredients. As a part of your daily diet, soymilk is one of the most versatile vegetarian foods. You can add Vitasoy to your morning breakfast routine- in a glass or on your favorite cereal- or as a flavorful ingredient in breads, cakes, smoothies and even entrees.

Vitasoy Eggplant Parmesan

1 medium-sized eggplant
1/2 cup whole wheat flour
1/4 cup Vitasoy Creamy
Original Soy Drink
2 cups seasoned bread crumbs
1 tsp. salt
2 eggs, lightly beaten
2 cups pasta sauce
1/2 cup grated parmesan cheese
or tofu cheese substitute
1 cup grated mozzarella cheese
or tofu cheese substitute

Preheat oven to 400 degrees. Slice eggplant into 1/4-inch thick rounds. In a bowl, mix salt, eggs, and Vitasoy Creamy Original Soy Drink. Bread eggplant by dusting with flour, dipping in Vitasoy mixture, and then coat with seasoned bread crumbs. Assemble by placing layers of eggplant in buttered baking dish, with alternating layers of sauce and parmesan cheese.

Cover with foil and bake for 30 to 45 minutes or until eggplant seems tender when pierced with a fork. Remove cover, top with grated mozzarella and return to oven. Bake until cheese is nicely melted.