New in the Market: Cooking Light Way To Cook Vegetarian

by Jo-Ann Heslin, MA, RD, CDN on February 28, 2011 · 0 comments

We enjoy looking at new cookbooks.  Some are great. Some don’t measure up and some become staples in our kitchen. See what you think.

Cooking Light magazine, staffed and written by many registered dietitians (RDs) and known for its quality articles and reliable healthy recipes, has produced a vegetarian cookbook as part of their Way To Cook series. This cookbook, under the direction of editor Rachel Quinlivan, RD, is aimed at anyone who wants to try nonmeat meals. The book focuses on a broader interpretation of vegetarian foods including recipes with eggs and dairy foods. For those who wish to follow a vegan diet, without any eggs, milk, cheese, yogurt or other dairy products, recipes are identified in the index.

There are recipes (more than 175) for appetizers, breads, grains and pasta, eggs and dairy, legumes and vegetables, tofu and tempeh, salads, sandwiches, sides, and soups and stews. Most require preparation and have more than a few ingredients, but the instructions are clear and the visuals of the finished dish are very appealing.

In addition to recipes, there is an introductory chapter addressing the seven principles of healthy vegetarian eating.

1.    Think about protein by eating beans, lentils, nuts, rice, and soy products.

2.    Consider calcium by eating dairy or nondairy-rich sources of this important mineral.

3.    When it comes to fruits and vegetables, eat more and vary the colors to achieve a wide array of needed nutrients.

4.    Eat seasonally. This drives variety in your diet and is a planet-friendly way to eat.

5.    Eat whole grains rich in fiber, antioxidants, vitamins and minerals.

6.    Remember to eat important sources of iron, zinc and B­12 often in short supply in vegetarian diets.

7.    Eat fiber which is easy if you eat healthy vegetarian meals.

All recipes provide a nutrition analysis per serving and many include highlights that give cooking tips, nutrition information or ingredient descriptions that add to the overall information provided. Cooking Light Way To Cook Vegetarian, 2010, Oxmoor House, $29.95, ISBN-10:0-8487-3366-5.

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