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VEGETARIAN FOOD RECIPES
Planning balanced vegetarian meals is a great deal easier than some people believe. A vegetarian food (which excludes meat and fish but includes dairy produce) can easily provide all the nutrients you need; a stricter vegan diet (which excludes meat, fish and dairy produce) can also do so as long as you eat some products that are fortified with vitamin B 12 (such as some breakfast cereals and yeast extracts) or take a B 12 supplement. One of the reasons a vegetarian food is so health-giving is that it includes such a high proportion of fresh fruit and vegetables, which makes it easy to reach the 500 g (1 lb) of fresh fruit and vegetables each day advocated by the World Health Organization. Sometimes people wonder how to put together a vegetarian meal but really there's no mystery about this: a vegetarian meal can be structured in a similar
way to a conventional one except that instead of 'meat and two vegetarian’ you have 'a vegetarian savoury and two vegetarian, with a starter and/or a pudding as well, if you wish. I must say that I don't usually rise to both: during the week we generally just have a main course with vegetables and/or salad and possibly some fruit to finish. But if there's time it is nice to serve a starter and pudding and I've included some of my favourite quick recipes for these.
standard good advice when you're trying
to save time is to make a week's menus
in advance, but as I
never do this and tend just to make a meal according to my whim and what
I've found in the fridge or in the shops, I'm not in a position to
recommend this! I think it's more important to have a well-organized
kitchen and some key ingredients in stock, so you can cook what you
fancy with the minimum of effort. A little time spent organizing your
kitchen can save hours in the long run. It's a good idea to look at it
critically, visualizing yourself cooking, to see
how you can make things more streamlined.
One basic rule is to have your main
work surface between the stove and
the sink, with cooking equipment and
gadgets easily to hand. Open shelves
and hooks on the wall can help to
achieve this and I like to have
shelves of spices nearby, arranged in
alphabetical order. You don't need
equipment for vegetarian cookery: just
a good sharp knife and a chopping
board, a potato peeler, a box grater
and a small rotary grater, plus
the usual wooden spoons
and other kitchen
basics. You'll need a whisk
- preferably an electric one if funds
will allow; and a food processor is a
real boon and makes cooking a lot
more fun. If possible, keep it on the
work surface, assembled, plugged in
and ready to go. A freezer is useful
in the vegetarian kitchen as in any
other, and a fridge, of course, is
essential. I store all perishable
fruits and vegetables in mine,
including carrots, cabbage, celery,
leeks ... just about everything, in
fact, except potatoes, onions, apples,
uncut melons and citrus fruits; also pears and avocados which I'm
ripening, but once they reach their peak, in they go!
The recipes in this book are all simple to prepare and based mainly on fresh ingredients. However, there are certain store cupboard basics that it's useful to have in, such as lemons, onions, garlic and potatoes. Other staples are bread, several types of pasta, plain and self-raising flour, split red lentils, caster sugar and a packet of dried breadcrumbs. Tins of beans are invaluable, as are canned tomatoes - whole plum tomatoes in juice are the best. I like to keep in a bottle of light olive oil for general cooking and a better-quality one for salad dressings, plus a neutral oil such as groundnut for frying. Red wine vinegar, balsamic vinegar and -my favourite - rice vinegar are also useful, as well as good-quality soy sauce and jars of honey and mustard. I always keep a piece of root ginger in the fridge, plus a supply of butter and some free-range eggs. Now that if s possible to buy beautiful fresh herbs (hurrah!) the only dried ones I keep in stock are bay leaves, thyme, sage, rosemary and oregano, plus a range of spices including cardamom, chilli, cinnamon (sticks and ground), coriander, ground cumin, mixed spice, whole nutmeg (to grate when required), paprika, turmeric and vanilla pods. Keep a vanilla pod buried in a jar of caster sugar to turn it into delicately flavoured vanilla sugar. Black peppercorns in a grinder and some delicious crunchy Maldon sea salt complete the list of basics.
If you have these ingredients to hand, then all you'll need to do to make the quick and easy recipes in this book is buy whatever fresh ingredients are required, plus any special flavourings.
• Ingredients are given in both metric and imperial measures. Use either set of quantities but not a mixture of both in any one recipe.
• All spoon measurements are level: 1 tablespoon = one 15 ml spoon
1 teaspoon = one 5 ml spoon
• Fresh herbs are used unless otherwise stated.
• Eggs should be free range and a standard size 3 unless otherwise stated.• Many cheeses are now available made with vegetarian check the label or inquire at the delicatessen counter.
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