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words: abby johnston photos: press
GOING FOR THE GREENS
When someone says “vegetarian,” they most commonly mean a lacto-ovo vege- tarian, or people who do not eat animal meat, but still include eggs, milk, cheese and other animal by
products in their diet. Similarly, lacto- vegetarians describes vegetarians who cut eggs out but still eat dairy products and ovo-vegetarians cut out the dairy but can still enjoy scrambled eggs for breakfast.
Maintaining a lacto-ovo vegetarian life- style is usually the goal of someone who chooses to cut meat out of the diet. The imitation-meat products lining grocery store shelves and larger vegetarian- friendly options in restaurants, make the transition much easier.
Vegetarian Tofu Chili Recipe
INGREDIENTS: 3 tbsp vegetable oil 1-14 oz package of fi rm or extra fi rm tofu, crumbled 1 onion, diced 1 green bell pepper, diced 3 cloves garlic, minced 1 cup mushrooms, sliced 3 tbsp chili powder
1/4 tsp cayenne pepper 1-14 oz can tomato sauce 1-28 oz can whole or diced tomatoes 1/2 tsp cumin 1-28 oz can kidney beans, drained 3 tbsp sugar
DIRECTIONS: In a large pot, sauté the tofu in the vegetable oil over medium high heat for about three minutes. Add the onions, green pepper, garlic, mushroms, chili powder, salt and pepper to taste, cayenne and cumin. Cook until veggies are just barely tender, about fi ve minutes.
A pescatarian abstains from eating land animals and birds, but still in-
cludes fi sh and shellfi sh. They may or may not eat dairy products. Becoming a pescatarian is often used as an in-be- tween to developing a vegetarian or full vegan lifestyle, but the diet is becoming more and more frequent as a permanent stage. Pescatarians are given more op- tions for proteins and “good” fats, and often better, healthier choices at restau- rants. Fish raised on inhumane farms are also far less frequent, and fresh fi sh is much more readily available than organ- ic red meat or poultry.
Spicy Shrimp with Garlic INGREDIENTS:
1 pound medium shrimp, peeled and deveined 1/4 teaspoon cayenne pepper 1/4 teaspoon ground turmeric 1/2 teaspoon black mustard seeds 5 cloves garlic, fi nely chopped 1 serrano chile, fi nely chopped
1/2 teaspoon salt 1/4 cup canola oil 2 teaspoons
DIRECTIONS: Place shrimp in a bowl and dust with cayenne and turmeric. Rub sea- sonings onto shrimp. Heat oil in large skillet over medium high heat. When oil is hot, add mus- tard seeds. In a couple of seconds the seeds will begin to pop; at this time add garlic and stir constantly. When garlic turns golden, add chile and stir. Add shrimp and cook, stirring constantly, until cooked through, about three minutes. Season with salt and cilantro and serve.
28 | NOVEMBER 2011 | STUDYBREAKS.COM
Mama Always Told You To Eat Your Vegetables
Although the most common conception of people who abstain from eating animal fl esh or byproducts is that they are card-carrying PETA members, there are many reasons someone may choose to be a vegetarian or vegan. From religious reasons to simple healthy solutions, 3.2 percent of U.S. adults follow a vegetarian-based diet and 10 percent follow a vegetarian-inclined diet, according to the Vegetarian Times.
Often, being able to live as a vegan or raw vegan is the ultimate goal of vegetarians or pescatarians. A vegan cuts out any kind of animal product, including all dairy, eggs or anything that in-
cludes animal-derived ingredients. A raw vegan takes this one step further and only eats unprocessed vegan foods, and absolutely no steamed vegetables. Raw vegans believe that this saps the food of its intended nutritional value. This is easily the hardest lifestyle to maintain, as many restaurants do not take vegan, and espe- cially raw vegan, options into account. It also requires careful scrutiny of ingredient lists and a true dedication.
Vegan Mac and Cheese
INGREDIENTS: 1 1/2 pounds pasta, preferably macaroni
CHEESE SAUCE: 1 1/2 cups unsweetened nondairy milk 1 1/2 cups nutritional yeast 1 cup canola or vegetable oil 1 cup water 1/3 cup tamari or soy sauce 1/4 (12 ounce) block fi rm (not silken) tofu 1 tablespoon garlic powder 1 tablespoon paprika 1 tablespoon vegesal or in lack of fancy product, just use salt 1 dollop mustard, optional
DIRECTIONS: Preheat oven to 350°. Boil water in a big pot and cook pasta according to package directions. Add all of the “cheese” sauce ingredients in a blender and process until smooth. Once pasta is cooked, drain and put it in the baking pan (about the size of a brownie pan). Pour the “cheese” sauce over the pasta. Bake until the top of the pasta looks slightly browned and crispy, about 15 minutes.
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