Vegetarianism in a Nutshell
Vegetarianism is being initiated by Sages in China and India since time immemorial to prohibit the infliction of cruelties upon fellow animal beings- the basal step in regenerating the great compassionate love which is a pure quality inherent nature of man to the enlightened truth that all life forms whether human or non-human, are rooted from one common heritage. In other words, we share a common life force that animates within our physical bodies. Although many discrepant issues have been put forward by those who do not understand or by those who strongly oppose the importance of a vegetarian diet, yet the foundation of Vegetarianism remains unperturbed because of it's fundamental values.
Today, with adequate material which involve men from all walks of life and traditions, vegetarianism is constantly acknowledged all over the world by young and old, as an essential diet to promote a healthy lifestyle, but also moralities as the principality of life as well- a goal towards universal love and peace.
What is a Vegetarian?
Vegetarians do not eat meat, fish and poultry. Vegans are vegetarians who abstain from eating or using all animal products, including milk, cheese and other dairy items such as eggs. Among the many reasons for being a vegetarian are health, ecological and religious concerns, dislike of meat, compassion for animals, belief in non-violence and economics. The American Dietetic Association has affirmed that a vegetarian diet can meet all known nutrient needs. The key to a vegetarian diet, as with any other diet, is to eat a wide variey of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds and legumes.
Our dishes are based mainly on soy and wheat protein products. The most commonly known soya bean product is tofu while our wheat based product is sometimes termed "seitan" (also known as gluten). Gluten is the name of the insoluble protein in wheat, probably most familiar as the ingredient that makes bread dough elastic When raw gluten (wheat dough with the starch washed away) has been cooked in a broth of shoyu, ginger and kombu, it is called "seitan". This named was coined in the early 1960's in Japan by George Oshawa, the founder of microbiotics.
Vegetarian Nutrition
Protein
Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight. A mixture of proteins throughout the day will provide enough "essential amino acids."
Sources Of Proteins: beans, lentils, tofu, nuts, seeds, tempeh, chickpeas, peas...Many common foods, such as whole grain bread, greens, potatoes, and corn, quickly add to protein intake.
Iron
Sources Of Iron: dried fruits, baked potatoes, mushrooms, cashews, dried beans, spinach, tofu, tempeh, and iron-fortified foods (such as cereals, instant oatmeal, and veggie "meats") are all good sources of iron. To increase the amount of iron absorbed at a meal, eat foods containing Vitamin C, such as citrus fruits or juices, tomatoes, or broccoli.
Calcium
Sources Of Calcium: Good sources include broccoli, collard greens, kale, mustard greens, tofu prepared with calcium, low-fat dairy products and soymilk.
Vitamin B12
The adult recommended intake for Vitamin B is very low. Vitamin B comes primarily from animal-derived foods. Fortified foods, such as some brands of cereals and soymilk, are good non-animal sources.
Omega-3
To maximise production in your body, include good sources of alpha-linolenic acid in your diet. Alpha-lonolenic acid is found in flaxseed, flaxseed oil, tofu, soybeans, and walnuts.