Vegetarians: What they eat and what they don't
Vegetarians: What they eat and what they don't
JAKARTA (JP): Most of us have, at some time or another,
reduced our consumption of meat. But it's only those who go cold
turkey, giving up meat and meat products completely, who can be
called vegetarians.
A vegetarian is defined as someone who eats fruits,
vegetables, legumes, nuts and grains and does not eat meat and
fish or products derived from them. Patterns of a vegetarian diet
vary as to the type of animal food avoided. There are three main
groups:
* Lacto-ovovegetarians: Aside from fruits, vegetables, legumes
and grains, their diet includes dairy products such as milk,
yogurt, cheese and eggs.
* Lactovegetarians: Their diet includes dairy products such as
milk, yogurt and cheese, but they do not eat eggs.
* Vegans: Their diet excludes all animal products including all
dairy products. They often replace milk and cheese made from
cow's milk with soya milk, rice milk and soya cheese.
Other types of vegetarians also avoid other foods or products
seen as stimulants such as onions and garlic, coffee, tea and
overly spiced food.
Many people considering becoming vegetarians worry about a
lack of protein in their diet. Some major protein sources
include:
* Soya beans: Whether eaten as beans or processed into tofu,
tempeh or soya milk are rich in protein, as well as iron and
niacin. A soya product available in supermarkets in Jakarta is
Proteina, which can be used to make satay or a variation on
rendang, the West Sumatra beef dish stewed in coconut milk.
* Tempeh: Can be stir-fried, deep fried, baked or mashed to make
spaghetti, pizza sauce or tempeh burgers.
* Tofu: Can be deep fried, sauteed, steamed or boiled in soup. It
can even be used as a salad dressing or soya mayonnaise. Both
tempeh and tofu can be marinated in sauces and spices before
cooking.
* Gluten: A product derived from wheat flour is also a versatile
protein-rich food. It can be cooked in any way in which meat is
usually cooked. It also has a similar texture to meat.
* Red beans: Also known as kidney beans (kacang joglo) are
available fresh in the local traditional markets. After boiling
they can be added to clear soups, such as lodeh (vegetables
cooked in coconut milk and spices), or Gudeg (young jackfruit
cooked in coconut milk and spices). Red beans also make a
deliciously rich creme soup after boiling and blending. Of course
red beans also form the basis of many Mexican foods such as
tacos.
* Mung beans: Known locally as kacang hijau, they can be eaten as
a soup or a sweet porridge with brown sugar and ginger.
* Soya milk: It has slightly more protein than cow's milk. It is
also cheaper and can be made at home with simple equipment.
All vegetables are made up of complex carbohydrates, a
combination of which form the amino acids necessary to create
protein. Other protein foods include all nuts and dairy products.
(Melinda Hewitt)