What You Need to Know About the Different Types of Vegetarianism

woman with vegetarian salad
woman with vegetarian salad

What kind of a vegetarian are you?

If You are a vegetarian and desire to be informed about what kind of vegetarian you are, this text will be helpful with your needs. Also known as vegetarianism, vegetarian refers to an individual who does not consume meat or fish, and other animal products in some cases, because of health, religious or moral reasons.

Vegetarians live on a diet of legumes, pulses, seeds, nut, fruits, vegetables, algae, yeast fungi and some other types of non- animal based food products such as salt with, or without, honey, eggs and/ or dairy products. Some types of vegetarians don’t consume foods that are normally produced with the assistance of, or created from or which consist of, any body part of a dead or living animal.

Food pyramid for vegetarians
Food pyramid for vegetarians

There are different categories of vegetarianism including:

Vegan

Vegans are people that do not eat any kind of animal product or by- product. These people do not eat white or red meat, fowl or egg as well as animal by- products like dairy and eggs. Vegans also do not utilize beeswax or honey, gelatin and other types of animal by-product ingredients.

They Also do not utilize items made of animal products such as clothes or shoes that are manufactured using leather, wool and silk or any other kind of items originating from an animal.

Lacto Vegetarian

A lacto vegetarian refers to a person that does not consume fowl, fish, white or red meat or eggs. Lacto vegetarians do not consume also dairy products like milk, yoghurt and cheese.

Ovo Vegetarian

A Person who does not eat white or red meat, fowl, fish or eggs is known as an ovo vegetarian. However, unlike a lacto vegetarian, an ovo vegetarian can consume egg products.

Lacto- Ovo Vegetarian

A lacto- ovo vegetarian is the common kind of vegetarianism and hence most vegetarians fallin this category. Vegetarians that fall under lacto- ovo category do not eat white or red meat, fowl or fish. However, these vegetarians do utilize eggs and dairy products by consuming them.

What You Need to Know About Pescatarians and Pollotarians:

Pescatarians

Pescatariansor pesceterians generally are people considered as not complete vegetarians.Though these people do limit their meat to fish as well as seafood only, they do eat white meat, red meat, or fowl. Pescatarians are considered as semi-vegetarians or people that adhere to a flexitarian diet routine.

Pollotarian

Pollotarians Are people that fall also under the semi- vegetarian category. Their diet limits meat consumption to fowl and poultry only. These people do not eat fish and seafood or meat.

Flexitarian

Flexitarians Are people that have a primarily vegetarian diet plan yet occasionally do consume meat and fish. flexitarians do always try their best to restrict meat consumption as much as they can, and their entire diet is mostly plant-based.

Conclusion

Being a vegetarian is not must. It is a matter of choice and any person desiring to be considered being any of the aforementioned vegetarians can go ahead and doso.

Related References

The Benefits of a Fruit Intensive Diet

Bowl Of Fruit
Bowl Of Fruit

It is widely accepted that before the industrial revolution and the advent of modern food preserving technologies that food was generally healthier.  In today’s society, we are bombarded with countless food choices at grocery stores and restaurants, as well as nearly any forms of media.  We can scarcely flip open our laptops or start browsing on the internet before we are reminded of the health benefits of low carb, foods that cure cancer, or the evils of diet soda.  And to make matters worse, many self-proclaimed health experts tote their latest health advice as superior to all others.  But through information and media, how can we decide options that improve our health and which are just noise?

One simple method used to provide clarity is to look back at how our ancestors ate.  Because unlike us they had fewer options and less social media.  This concept was popularized with the paleo and ancestral diets.  However, the only problem with these diets is that they are based on speculation.  We cannot truly know how our Paleolithic ancestors ate but can make some relatively safe assumptions based on paleontological research.  The fact remains, however, that our ancestors too had choices in their dietary habits, albeit fewer choices than what we have today, and our dietary advice is based on the best guess.

Another method and perhaps one that is more reliable is to look at the modern-day version of our Paleolithic ancestors, other primates.  Our Paleolithic ancestors would have eaten more or less like primates do today.  Not only is the genetic makeup of primates similar to humans, so is the gastrointestinal systems.  It is easy to get caught up in the dietary fads like “Bulletproof Coffee” because it is considered paleo, but it is highly unlikely our ancestors dumped globs of fat into their coffee before running off to start their day.  It is much more likely they did what primates do, which is to forage a nearby tuber or reach for some low hanging fruit.  In fact, if we look at the dietary habits of primates today, we find that their diet consists mostly of fruit.  Unlike the U.S. Department of Agriculture’s recommendation of only five fruits per day, most primates eat five fruits per hour with total daily consumption of nearly 50 servings of fruit per day.

It is worth considering this when picking a diet that is both natural to the way our bodies are designed to eat and one that emphasizes a diet in raw sources of food such as fresh fruit.  There is a diet similar to the way primates today eat called the “fruitarian” diet.  The fruitarian diet is a vegan diet based solely on fruits. Vegetables classified botanically as fruits (avocado, tomatoes) are commonly included in fruitarian diets; all other vegetables, grains, beans and animal products are excluded.  The diet is very restrictive but can be modified slightly to create very nutrition and unsung version of the diet.

The drawbacks to the fruitarian diet alone are the limited supply of protein and fat.  Fruit alone also tends to be lower in calories which means that long-term a fruit only diet can lead to malnourishment.  However, if we emulate a diet similar to modern day primates, we need to only add in a small amount of protein and fat from vegan sources such as nuts and seeds, then we have a complete and nutritious diet.

Arguments against fruit often attack fructose, the sugar molecule in fruit, as a terrible thing.  Some claim that fructose is directly inducing fat storage, it is more toxic to the liver than alcohol and is correlated with diabetes.  However, the majority of these assertions have no scientific evidence to support these positions.  The research commonly cited to support these claims often required the participants to consume fructose in nearly impossibly and unnaturally high levels to achieve negative effects by consuming fructose exact in highly concentrated amounts. So, the main takeaway is that there is nothing intrinsically wrong with fructose as long as it is consumed in naturally occurring sources, such as fruit.

It cannot be understated; there are countless benefits to incorporating fruit as a large part of your overall diet.  While the composition of the fruit varies, fruits of similar colors tend to have similar health benefits, because antioxidants or other biomolecules in the fruit provide both.  Some benefits fruits of similar colors include:

  1. Black/blue/dark purple fruits such as blackberries, blueberries, cherries, dark grapes, prunes, and plums – These fruits contain biomolecules such as the highly regarded resveratrol and other antioxidants which prevent and fight cancer.
  2. Orange/red/pink fruits such as strawberries, red peppers, oranges, and grapefruit – These fruits tend to be higher in Vitamin C.  In the body Vitamin C is necessary for the production of collagen and helps to keep our skin, hair, nails, teeth, and immune system healthy.
  3. Tropical fruits such as mangos, oranges, citrus fruits, pomegranate, guava, and kiwis – Fruits in this category are relatively high in the essential nutrient, folate.  Folate is important in the production of red blood cells.  It is also important in the development of the spinal cord in fetal development, which is why it is important for pregnant mothers to have adequate folic acid in the diet.
  4. Bananas, guavas, melons, mangos, and cantaloupe – These fruits are exceptionally high in potassium which is important in heart function, the pH balance of the body, and prevent muscle cramping.

 

The naturally high fruit fiber pectin, when included as a large serving in each meal will help you stay fuller longer. The pectin in fruit will also help lower the fats in your blood like cholesterol and improve your heart health. By eating a large percentage of fruit in your overall diet, you will experience some weight loss.  The weight loss is because you will be consuming fewer calories overall because of the fiber and because fruit tends to be lower in calories.  The fact that you will be consuming fewer calories is especially true when compared to the U.S. Department of Agriculture’s dietary guidelines, which encourage much higher calorie foods like grains, animal fats, oils, and dairy products.

Not only is fruit enjoyable to eat, but there are also some clear benefits for making fruit a larger percentage of your overall diet.  Fruit can safely be incorporated into a diet to as much as 75% of your total daily intake without malnourishment.  When combined and balanced out with nuts, legumes, and seeds to incorporate protein and omega-3’s, and you can expect to lose weight while maintaining a highly nutritious lifestyle.

 

How To Grow Eggplant

Eggplant Fruit
Eggplant Fruit

Eggplant (solanum melongena) of the potato family, and native to India.  This plant  usually produces dark purple fruit, however, some other colors are available.

Eggplants are an excellent addition to any garden. The variety of colors and shapes make them a fun choice for the backyard gardening venture. Growing eggplant isn’t difficult. However, Eggplants have specific requirements and need a long, warm, growing season. New eggplant seed varieties are being developed that allow for a shorter season and colder climates, so if this is a concern, seek out those varieties.

Growing Eggplant from Seed

To start, if you are planting from seed, the soil temperature needs to be between 80 F-90 F. In most locations, this requires you start the seeds indoors for the eggplant to have enough time to reach maturity. A heating mat or grow light may be necessary to keep the soil temperature up. The seedlings can be planted outside when the daytime temperature is consistently between 70F-80F. Start the seeds indoors 6-8 weeks before the ideal outside temperature is anticipated.

How To transplant Eggplant Seedlings

Plant seeds in the grow pots 1/4 – 1/2 inch deep. They will need 12-14 hours of light. This is another reason a grow light may be necessary. Keep the soil moist but not water-logged.

Transplanting Eggplant Seedlings

After there is no possibility of frost and the seedling have 3-4 leaves, they can be transplanted to the garden. Planting eggplant in the garden is simple. Place the seedlings 18-24 inches apart in rows 2-3 feet apart.

How to Irrigate Eggplant

Eggplant plants demand regular and deep watering. Inadequate watering can lead to fruit drop. The plants may need to be staked, depending on what variety is planted. Tie the plants up to the stake as they grow.

When To Harvest Eggplant

Eggplants can be harvested when they reach a third of their anticipated size for the variety. This is when eggplants taste the best. The fruit should be smooth, shiny, and firm to the touch. A good ripeness test is to lightly press a thumb into the fruit and see if it bounces back. The fruit is past prime if the indentation stays. Overripe eggplant is bitter, and its seeds are large and the fruit is woody. Keep a close eye on the plants as they reach maturity so the fruit can be picked at its height.

How to Harvest Eggplants

A knife or pruning shears will be needed to cut the thick stem of the fruit. Continuously harvesting the ripe eggplant will encourage the plant to produce more.

Storing Eggplants

Eggplant should be used soon after it is harvested. Eggplant does not keep well; if necessary, store it at room temperature for 1-2 days before cooking.

Bean Food Protein Levels

Mixed Beans
Mixed Beans

Here is a quick reference for when you’re choosing which beans to put on your family’s plate.  This is a quick list of some the more common types of beans have protein levels. It seems like a small thing, but if you’re choosing to grow them in your home garden and/or you’re planning to purchase beans to feed your family, then having an informed choice could make a lot of difference in the protein levels of your meals. This also could be helpful, if you’re one of those folks who is following the vegetarian meal pattern as not all beans are equal in their protein levels. I hope you find this helpful.

Table of Bean Protein Levels In Beans for 1 Cup Cooked

Type

Serving
Size

Protein

Adzuki
Beans

1 cup
(170 g)

17 g

Black
Beans

1 cup
(170 g)

15 g

Black
Eyed Peas

1 cup
(170 g)

14 g

Cannellini
(Runner) Beans

1 cup
(170 g)

17 g

Fava Beans

1 cup
(170 g)

12.9 g

Garbanzo
Beans

1 cup
(170 g)

14 g

Kidney
Beans

1 cup
(170 g)

15 g

Lima
Beans

1 cup
(170 g)

15 g

Mennonite
Pole Beans

1 cup
(170 g)

15 g

Mung
Beans

1 cup
(170 g)

14 g

Pinto
Beans

1 cup
(170 g)

15 g

Runner
Beans

1 cup
(170 g)

17 g

Soy Beans

1 cup
(170 g)

29 g

Tepary
Beans

1 cup
(170 g)

24 g

White
Northern Beans

1 cup
(170 g)

15 g

Related References

How To Make Riced Cauliflower Rice

Seasoned Garlic Riced Cauliflower
Seasoned Garlic Riced Cauliflower

Riced cauliflower is simple to prepare and with a little creativity a versatile supplement to your meal making. Riced cauliflower may be substituted for rice and such things as soups or used to stretch foods, especially, almost homemade dishes. For example, if your family likes rice or mashed potatoes which you want to stretch or would like to reduce the calories of each serving adding riced cauliflower in moderation, of course, will do this very nicely.

How to make cauliflower rice

Two Prepare Your Cauliflower For The Food Processor

This is a quick and easy task, basically, stripping it down and cutting into the usable pieces for easy chopping by the food processor, which consists of:

  • washer cauliflower with warmish water
  • on a cutting board with a large sturdy knife, chop off the leaves and the hard center stalk
  • cut the cauliflower into 1-2 inch florets.

How to Make Cauliflower Rice

To convert your florets to riced cauliflower you can use a food processor. I find food processors fast and easy and here are the essential steps:

  • Put the florets into a food processor.
  • For smaller food processors, you may need to do this into multiple small batches.
  • Don’t overfill your food processor. For best results feel your food processor to about the center of the slicing blade. Otherwise, you may end up with large pieces which need to be cleaned out and reprocessed.
  • Pulse your food processor several times until it arrives at the size and consistency you desire, usually, about the size of sushi rice grains. At least, that’s the size I use since I don’t really cook with long grain rice.

Cooking Note

alternatively, you can use a hand grater or high-speed blender to riced cauliflower as well, but usually, the results are not quite the same.

Shopping Note

I’ve not had any difficulty finding frozen riced cauliflower in the local grocery stores and it can be a timesaver if you prefer not to do a couple of bulk batches on a weekend or on a given day. Also, if you don’t have the time, tools, or desire to make riced cauliflower yourself the grocery store version can be a real timesaver and still provide a healthy food alternative. When working with frozen riced cauliflower from the grocery store I usually either let it fall in the refrigerator until ready to use it or give it a quick spin in the microwave according to the instructions on the package before including it in my other dishes which I may be preparing.

Uses of riced cauliflower

I find riced cauliflower to be exceptionally useful and I use it in any number of ways so here’s a quick list of some of the ways that I have used it:

  • adding rice cauliflower to my rice cooker on preparing a fresh batch of rice.
  • Adding riced cauliflower to instant mashed potatoes to make almost homemade mashed potatoes and achieving the same effect as I get to my rice.
  • Adding a small helping of rice cauliflower to a soup or stew. I usually do this in the last 5 to 10 minutes of cooking as riced cauliflower doesn’t take long to cook. I especially like to do this in soups where a small quantity of rice or potatoes is added.
  • Adding riced cauliflower in the grated cheese later of many dishes will nicely incorporate them into your meal. For example, adding riced cauliflower to the different cheese layers of a lasagna may happen to be making.

These uses of riced cauliflower not only stretch the dish, but it also reduces the calories of each serving and improved nutrition.

If you want to use it straight is a seasoned side dish, that works very well too, and we frequently do so.

Printable PDF Version Of this Article

Related References

How To Roast Tomatoes For Use In Pasta And Side Dishes

How To Roast Tomatoes For Use In Pasta And Side Dishes
Roasted cherry tomatoes

How to roast tomatoes for use in side dishes

This recipe can easily be increased. The critical thing is to utilize a heating dish or container sufficiently huge with the goal that they tomatoes are not very swarmed. You need room between them for the dampness to get away, which thinks the tomato enhance. In the event that you utilize a metal skillet, ensure it’s not aluminium or made of another material that may respond with the acidic natural products. Furthermore, it’s dependent upon you in the event that you need to remove the stems before cooking or not. You can see here I did a few, yet not the others (for reasons unknown was going through my head at the time.) The herbs can differ too; basil, oregano, or marjoram all match pleasantly with tomatoes.

Ingredients

  • 2 tablespoons olive oil
  • 1 clove garlic, peeled and meagrely cut
  • 8-10 branches of crisp thyme
  • a couple of spring of crisp rosemary
  • Salt and newly broke pepper
  • 1 pound (450g) tomatoes, (8 little or 4 medium-sized)

Instructions

  • Preheat the stove to 325ºF (165ºC.)
  • Empty the olive oil into a shallow heating dish or skillet and include the garlic, thyme, rosemary, and salt and pepper.
  • Cut the tomatoes down the middle evenly; at that point utilize a sharp blade to evacuate the stems, in the event that you wish. Hurl the tomatoes with the oil and seasonings; at that point lay them chop side down in the dish.
  • Prepare for two hours, or until the point that the tomatoes are totally diminished and withered, and begin to wrinkle. Contingent upon the tomatoes, they may take more time to cook.

Storage

  • The tomatoes will keep for around five days in the fridge. They can likewise be solidified for up to six months.

Related References

Pantry – Why buy beans in bulk?

Bulk Pinto Beans
Bulk Pinto Beans

Buy dried beans In bulk 

To save money

  • Compared to meat, beans are an economical source of protein. This is especially true if you compare them our price per pound basis.
  • Also, because of their room temperature storage potential, you can buy more at one time and store them longer without the need for refrigeration or freezing. So, you can take more advantage of sales and seasonal availability.

For Long-term storage

  • dry beans, also known as pulses, can be stored at normal room temperatures for years and still retain their nutritional value.

For Nutritional value

  • beans are a convenient source of protein and can be combined with other vegetables and foods to provide a holistic protein source.
  • Beans have a low cholesterol rating, basically, nonexistent.

Provide food Versatility

  • beans are very versatile, being only really limited by your creativity and your cooking capabilities.
  • Almost all beans, if properly prepared, can be used in soups, stews, and chilis
  • beans can be ground and added to other flours to increase the protein levels of baked goods
  • beans can be a centerpiece of a meal all on their own. For example, cattle beans with cornbread could be the centerpiece of a nice breakfast or lunch. As a matter of fact, I like cattle beans and cornbread for breakfast.

Reduce wastage

  • with a little bit of planning and care, beans can be worked into nearly any meal.
  • Depending on how they were cooked, beans can even be reprocessed and use an entirely different way. For example, cattle beans can be turned into refried beans.  Refried beans can become the filler for bean and cheese burritos and the list goes on.
  • Because beans can be cooked and eaten and as large and small quantities as is necessary, you can control the portion you cook and/or allocate across meals.