Simply Vegan: Quick Vegetarian Meals 5th edition like new!

Description: Super Easy Quick Vegan Meals: perfect for beginners! Quantities for 2,3,4,6 Breakfasts, Sandwiches, Soups, Snacks, Side Dishes, Main Dishes, Pasta, Soy Products, Tofu Dishes, Desserts,Top Recipes for Iron, Calcium and Vit C10 Vegan super foods, my vegan plate and 10 quick and easy vegan meals. Vegan Nutrition An extensive vegan nutrition section written by Reed Mangels, Ph.D. R.D., on topics such as Protein, Fat, Calcium, Iron, Vitamin B12, Pregnancy and the Vegan Diet. Simply Vegan is more than a cookbook. It is a guide to a non-violent, environmentally sound, humane lifestyle. Includes over 160 vegan recipes that can be prepared quickly (no meat, fish, fowl, eggs, dairy, and honey). Features an extensive vegan nutrition section written by Reed Mangels, PhD RD on topics such as Protein, Fat, Calcium, Iron, Vitamin B12, Pregnancy and the Vegan Diet, Feeding Vegan Kids, and Calories, Weight Gain, and Weight Loss. Also includes My Vegan Plate chart, sample menus, and cruelty-free shopping sources of vegan food, clothing cosmetics, household products, and booksSample Menus and meal plans for vegansFood definitions and origins including common and uncommon vegan foods, herbs, spices95,000+ copies of Simply Vegan already sold Over 160 Vegan recipes that can be prepared quickly. I listed a couple recipes below from the book that look pretty good. If you’ve made anything from the book tell us about it. You can never have enough good recipes!!FAVA BEAN DELIGHT ~ PAGE 78One small onion chopped1 Tablespoon oil19-ounce can fava beans, drained1 ripe tomato, choppedJuice from 1/2 lemon1 teaspoon cumin1/8 teaspoon black pepperSauté onion in oil until transparent. Add remaining ingredients and cook over medium heat, stirring occasionally, for 10 more minutes. Serve hot with rice.SEITAN SAUTÉ ~ PAGE 851/2 cup vegetable brothSmall onion, minced1 apple, diced1/2 cup raisins8-ounce pkg seitan, cubed Sauté ingredients over medium heat for 5 minutes. Serve HotPASTA WITH SPICY TAHINI SAUCE ~ PAGE 901 Tablespoon toasted sesame oil1/2 cup tahini2 Tablespoons lemon juice1 1/2 Teaspoons diced hot cherry peppers1 Teaspoon garlic powder1 Pound of pasta, cooked and drainedMix together all ingredients (except cooked pasta). Pour sauce over cooked pasta, toss and serve.ShareTable of ContentsForewordTime-Saving Cooking SuggestionsMicrowave CookingIntroducing Fat as a Percentage of Daily ValueSample MenusMenu AnalysisTop Recipes for Calcium and Vitamin CTop Recipes for IronRecipesBeveragesBreakfastsSandwichesSnacksSaladsSoupsSide DishesMain DishesPasta DishesSoy ProductsTempeh DishesTofu DishesDessertsFood Definitions and OriginsHerbs and SpicesVegan NutritionIntroductionNutrition is a ScienceRecommendations for VegansCalories, Weight Gain, and Weight LossProteinFatCalciumIronZincVitamin DRiboflavin and Vitamin B6Vitamin B12Sources of Vitamins and MineralsPregnancy and the Vegan DietLactation and the Vegan DietFeeding Vegan KidsNutrition GlossaryRecommended Reading ListCruelty-Free Shopping By MailVegan Food Through the MailCruelty-Free CosmeticsEnvironmentally Sound Household ProductsCruelty-Free ClothingEducational MaterialsMiscellaneous Vegan ProductsVegan Cookbooks and BooksIndexIndex of TablesThe Vegetarian Resource Group Publisher ‏ : ‎ Vegetarian Resource Group; 5th edition (May 2, 2013)Language ‏ : ‎ EnglishPaperback ‏ : ‎ 224 pagesISBN-10 ‏ : ‎ 0931411343ISBN-13 ‏ : ‎ 978-0931411342Item Weight ‏ : ‎ 13.2 ouncesDimensions ‏ : ‎ 9.03 x 6.06 x 0.58 inchesThis book is perfect for those of us who have little culinary aptitude, as most recipes have few ingredients, and are easy to make From the section on Iron Nutrition by Reed MangelsSummary: Dried beans and dark green vegetables are especially good sources of iron, better on a per-calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Vegetarians do not have a higher incidence of iron deficiency than do meat eaters.Iron is an essential nutrient because it is a central part of hemoglobin which carries oxygen in the blood. Iron deficiency anemia is a worldwide health problem which is especially common in young women and in children.Iron is found in food in two forms, heme and non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish is well absorbed. Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed. Some might expect that since the vegan diet contains a form of iron which is not that well absorbed, vegans might be prone to developing iron deficiency anemia. However, recent surveys of vegans and vegetarians (1, 2, 3) have shown that iron deficiency anemia is no more common among vegetarians than among the general population.The reason for the satisfactory iron status of many vegans may be that commonly eaten foods are high in iron, as Table 12 shows. In fact, if the amount of iron in these foods is expressed as milligrams of iron per 100 calories, many foods eaten by vegans are superior to animal-derived foods. This concept is illustrated in Table 13. For example, you would have to eat 340 calories of sirloin steak to get the same amount of iron as found in 100 calories of spinach.Another reason for the satisfactory iron status of vegans is that vegan diets are high in vitamin C. Vitamin C acts to markedly increase absorption of non-heme iron. Adding a vitamin C source to a meal increases non-heme iron absorption up to six-fold which makes the absorption of non-heme iron as good or better than that of heme iron (4).Fortunately, many vegetables, such as broccoli and bok choy, which are high in iron are also high in vitamin C so that the iron in these foods is very well absorbed. Commonly eaten combinations, such as beans and tomato sauce or stir-fried tofu and broccoli, also result in generous levels of iron absorption.It is easy to obtain plenty of iron on a vegan diet. Table 14 shows several menus which would meet the RDA (5) of 15 milligrams of iron per day for an adult woman. Men and post-menopausal women need about one-third less iron, 10 milligrams daily.

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