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Kimberly Hart-Shatswell

on 20 March 2013

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Transcript of Vegetarianism

Embracing and Managing Changes at the Dinner Table: Vegetarian Cooking, Eating, and Resources Kimberly Hart-Shatswell, CFCS, MEd. A person whom, for any number of reasons, partially or fully abstains from consuming animal products Vegetarian: Cutting back on meat consumption can have many health benefits. Health Reasons Least Extreme
Far Vegetarian
Semi Vegetarian
Lacto-Ovo Vegetarian
Lacto Vegetarian
Most Extreme Types of Vegetarians Do Vegetarians Get Enough Protein? Reasons why people choose
to be vegetarian:
1. Religious Reasons
2. Environmental Reasons
3. Ethical Reasons
4. Health Reasons About Me:
- Family and Consumer Education teacher at Jefferson High School, Jefferson WI
- Mother of a 17 month old girl - Meta Rose
- Live in Madison with husband, daughter, and two cats
- Eating a vegan diet for 3+ years Religious Reasons:
Some religions forbid consuming
either some types of meat or all
meat, have certain times when meat cannot be eaten, or have restrictions on how meat
is processed. Environmental Reasons:
Reducing global warming, reducing emissions, conserving water, reducing habitat destruction, reduce ecological footprint. Ethical Reasons:
Animal cruelty and exploitation - Lower levels of cholesterol.
- Lower fat intake, especially saturated fat.
- Reduced risk of heart disease, stroke, diabetes, certain cancers (esp colon).
- Less processed foods.
- Higher levels of fiber. Vegetarian Protein Options: Making Changes: Simple things you can do:
Meatless one day per week
Use substitutes that don't interfere much with meal planning
Find a few favorite recipes
Eliminate one animal at a time
Reduce dairy consumption - switch to alternative Resources to Help With a Transition: Numerous cookbooks - vegetarian cookbooks are one of the fastest growing areas
Websites - for information, recipes
Podcasts - multiple ones about vegetarian / vegan topics
Books - "The China Study" - Campbell and Campbell, "Ethics of What We Eat" - Singer and Mason, "Eating Animals" - Jonathan Safran Foer, "World Peace Diet" - Will Tuttle, "Skinny Bitch" - Freedman and Barnouin Grams of Protein Children ages 1-3 13 Children ages 4-8 19 Children ages 9-13 34 Children ages 14-18 46 Females ages 19+ 46 Males ages 19+ 56 Recommended Daily Allowance of Protein Usually - yes. Many vegetarian / vegan foods have a lot of protein.
1 cup of tempeh: 41 grams
3 oz of seitan: 31 grams
1 cup black beans: 15 grams
4 oz firm tofu: 11 grams
1 cup spaghetti: 8 grams
2 Tbsp PNB: 8 grams
1 cup soy milk: 7 grams
1 cup oatmeal: 6 grams
1 cup brown rice: 5 grams
1 slice WW bread: 2.5 grams Sample Vegan Diet for 1 Day:

Breakfast: 4 oz tofu scramble, 1 cup
oatmeal, 1 cup soymilk:
24 grams protein
Lunch: 1 cup spaghetti with 3 oz seitan:
39 grams protein
Dinner: Stir fry with 1/2 cup tempeh, 1 cup
broccoli, and 1 cup brown rice:
29 grams protein
Total protein for the day:
92 grams! Tofu: Made from the curds of soymilk - pressed together to form a block. Absorbs flavors. Comes in different levels of firmness, silken vs. regular.

Tempeh: Made from soybeans that are cooked and then slightly fermented. Formed into a patty. Many times comes pre-flavored.

Seitan: Made from wheat gluten. Has a "meaty" texture. Also comes pre-flavored.

Various beans, lentils, peanut butter. How many people in the United States are Vegetarian? Hard to find exact figures. Depends on what poll you look at. People define vegetarian in different ways.

Vegetarian: anywhere from 5-13%
Vegan: anywhere from 0.5-7%

40-50% of those surveyed eat at least one vegetarian meal a week. Other Nutrients: Calcium: Recommended for adults to consume 1000mg per day. Equivalent to 3 servings of dairy. Vegans - fortified products, dairy alternatives, dark leafy greens, beans, supplements.
Iron: Fortified breads and cereals, dark leafy greens, dried fruits, many seeds. Can also cook food in cast iron pans, take supplements.
Vitamin D: Used to help the body absorb calcium. Added to dairy products in the U.S., added to dairy alternatives, sun exposure, supplements.
Vitamin B12: Found only in animal products or certain bacteria in the soil. Vegans can have fortified dairy alternatives, nutritional yeast, supplements. Replacing Eggs: Depending on what you are making, there are different substitutes that can be used for eggs in a recipe.
In cakes, cupcakes, quick breads - vinegar and baking soda - produces carbon dioxide to help products be lighter and rise. (In "grainier" recipes, can use ground flaxseed - 1T w/3T water)
Ripe bananas and applesauce can work as a binding agents.
Silken tofu - for rich, dense, moist cakes and brownies.
Tofu - for "egg" recipes - quiche, scrambled tofu, etc.
Commercial egg replacer - work well for cookies.
For thickening - Kudzu, arrowroot, cornstarch, flour, nut and seed butters.
For glazing - oil, nondairy milk or butter. Nutritional Concerns of Vegetarians: Protein
Vitamin D
Vitamin B12 (usually only a concern for vegans) Questions? Recipes: http://www.theppk.com/2009/10/tof-u-and-tof-me-scrambled-tofu-revisited/ Milk, Butter and Cheese Alternatives: Many varieties of nondairy milks:
Soy, rice, oat, hazelnut, cashew, almond, coconut
Can be sweetened, unsweetened, flavored, low-fat.
Thickness and richness will differ.
Brands will differ.
Nondairy butter:
Only a few varieties: Earth Balance, Blue Bonnet Light, Smart Balance Light
Cheese alternatives:
Many "cheeses" have hidden dairy components - must read labels carefully.
Daiya, Vegan Gourmet, Teese, Nut based cheeses
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