The Vegetarian's Bible: 350 Quick, Practical, and Nutritious Recipes

594 Pages·2012·16.98 MB·English

by  Inga-Britta Sundqvist

INGA-BRITTA SUNDQVIST
The Vegetarian’s Bible
350 Quick, Practical, and Nutritious Recipes
TRANSLATED BY LISA LINDBERG
Copyright © 2012 by Inga-Britta Sundqvist
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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.