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Natural Food (Vegetarian) General Information
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Vegetarians do not eat meat, fish, and poultry. Vegans are vegetarians who abstain from eating or using all animal products, including milk, cheese, other dairy items, eggs, wool, silk, and leather. Among the many reasons for being a vegetarian are health, ecological, and religious concerns, dislike of meat, compassion for animals, belief in non-violence, and economics. The American Dietetic Association has affirmed that a vegetarian diet can meet all known nutrient needs. The key to a healthy vegetarian diet, as with any other diet, is to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. Limit your intake of sweets and fatty foods.
We often hear the phrase, "vegetarian- ism's time has come at last." But vegetarianism is not a new idea. It has a long and fascinating history stretching back to the early evolution of human beings.
Our Earliest Ancestors
Our hominid ancestors evolved over a period of 24 million years and, according to Spencer, for all but one-and-a-half million of these years lived on an almost completely vegetarian diet, except for occasional insects and grubs.
Spencer suggests that lack of a varied plant and fruit diet may have been the reason Neanderthal man died out, while Cro-Magnon man, our direct ancestor, survived. The Cro-Magnons lived in a more temperate climate and had ready access to plentiful supplies of plants and fruit, while the Neanderthals, who lived in the icy wastes of northern Europe, were forced to subsist mainly on flesh food.
Pythagoras
The first prominent modern vegetarian was the Greek philosopher Pythagoras who lived towards the end of the 6th century BC. The Pythagorean diet came to mean an avoidance of the flesh of slaughtered animals. Pythagorean ethics first became a philosophical morality between 490-430 BC with a desire to create a universal and absolute law including injunctions not to kill "living creatures," to abstain from "harsh-sounding bloodshed," in particular animal sacrifice, and "never to eat meat."
The Vegetarian Heretics
Another big surge in vegetarianism came from the Manicheans in the early centuries AD. The Manicheans were a sect of "heretics" with vegetarianism as the center of their beliefs, and were much reviled by the Christians. [It is for this reason that the book is called the Heretic's Feast.] Manicheanism survived in the Near East as late as the seventh century AD and kept a foothold in China as late as the 16th century, the Manicheans being known as "vegetarian demon worshippers."
The Renaissance
By Renaissance times in Europe, meat eating had became surrounded by an aura of wealth and power. Only the Christian monks abstained, hoping to bring a closer affinity to God.
From the 17th century, a time of radical ideas, vegetarianism began to grow steadily in England. Religious sects that abstain from animal food began to proliferate. Moral objections began to appear as people discovered a distaste for exploiting animals: "as the threat from wild threat from wild beasts receded, so man's right to eliminate wild creatures from whom he had nothing to fear was increasingly disputed" (Keith Thomas: Man and the Natural World).
Thomas Tryon was a prominent vegetarian of the early 17th century. His writings and teachings recommended a vegetable diet and a complete refusal to "gorge on the flesh of fellow animals." Tryon strongly influenced the Quakers, and much later the young Benjamin Franklin was greatly impressed by one of Tryon's books, The Way to Health.
The dilemma of whether humans should kill and eat animals was now being debated and written about by scores of people, some, like John Evelyn, advocating the wholesomeness of a "Herby-diet" and others, such as Henry More, advocating the cattle and sheep were only given life in the first place so that their meat could be kept fresh "till we shall have need to eat them."
Moving into the 18th century, we find the writer and dietitian Dr. William Lambe recommending a vegetarian diet to his patients as a cure for cancer. By the end of the 18th century, there was an upsurge in humanitarian feelings, and the concept of animal welfare began to strengthen. The vegetarian movement now had real reason to hope for expansion due to the fact that vegetables and grains were becoming more abundant and available to everyone. All the arguments that sustain modern vegetarianism were now in circulation, including the view that meat eating was bad for health, was cruel and unnatural, and fostered a wasteful form of agriculture compared with arable farming which produced far more food per acre.
Blandness and Purity
The Pythagorean diet officially changed its title to vegetarianism in 1847 at a meeting in Ramsgate, an English seaside town. From this meeting came the Vegetarian Society, branches of which were subsequently established in Manchester and London. One of the first members was George Dornbusch who ate all his food quite cold and without salt and condiments. Many members of the Society believed that salt and condiments were stimulants and as bad as alcohol. This led to vegetarian food being enormously bland. At this time, too, vegetarianism became equated with moral earnestness, do-gooding and the higher grounds of purity and moral rectitude. Meat was considered a generator of lust. Vegetarianism even went hand in hand with abstention from alcohol. Because British beef was regarded as one of the positive forces behind the growth of the British Empire, vegetarianism was very quickly relegated to the level of a joke by the rich and powerful.
In 1847, the Manchester branch of the Vegetarian Society held their first annual meeting and a banquet. At this banquet they ate macaroni omelet, onion and sage fritters, savory pie, plum pudding, rice, flummery (fruit pudding), and several other dishes.
In the early 1880's, membership in the Vegetarian Society rose until it reached over 2,000. In 1889 there were estimated to be 52 vegetarian restaurants in England, 34 of them in London. In 1889, Gandhi became a member of the London Vegetarian Society.
The 20th Century
At the outbreak of the First World War, pacifism and vegetarianism became intertwined and vegetarianism suffered a bitter backlash from a society which saw refusal to fight as treason. Seventy vegetarian conscientious objectors died in prison because of harsh treatment, including their inability to survive on prison meals. A food strike eventually produced a vegetarian diet for prisoners.
For the remainder of this century, vegetarians have continued the struggle to put forward their message. In Canada, the Toronto Vegetarian Association was founded in 1945 and has flourished for 50 years. As history shows, vegetarianism has had its ups and downs. Surely, by the year 2000, we will be able to say with absolute certainty, "now our time has surely come."
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Protein
Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight. It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough "essential amino acids".
Good protein sources are: lentils, tofu, low-fat dairy products, nuts, seeds, tempeh, peas... Many common foods such as whole grain bread, greens, potatoes, pasta, and corn quickly add to protein intake.
Intake
Good iron sources are: dried beans, spinach, chard, beet greens, blackstrap molasses, bulgur, prune juice, and dried fruit are all good sources of iron. To increase the amount of iron absorbed at a meal eat a food containing vitamin C, such as citrus fruit or juices, tomato, or broccoli. Cooking food in iron cookware also adds to iron intake.
Calcium
Good calcium sources are: collard greens, broccoli, kale, low fat dairy products, turnip greens, tofu prepared with calcium, and fortified soy milk all contain high quantities of calcium.
Vitamin B12
The adult recommended intake for vitamin B12 is very low. Vitamin B12 comes primarily from animal-derived foods. A diet containing dairy products or eggs provides adequate vitamin B12. Fortified foods, such as Grape Nuts, some brands of nutritional yeast and soy milk, or some soy analogs, are good non-animal sources. Check labels to discover other products that are fortified with vitamin B12. Tempeh and sea vegetables may contain vitamin B12, but their content varies and may be unreliable. To be on the safe side, if your are one of the few people who do not consume dairy products, eggs, or fortified foods regularly, you can take a non-animal derived supplement. Much research still needs to be done on vitamin B12 needs and sources.
| 1. | Convenience foods cut cooking time. Natural foods stores stock a huge array of instant soups and main dish convenience items. Regular supermarkets also carry many fast vegetarian foods. Many canned soups, such as minestrone, black bean, or vegetarian vegetable, are vegetarian. Flavored rice mixes, like curried rice or Rice-a-Roni (TM), can be stretched into an entree with a can of beans. Or try vegetarian baked beans, refried beans, sloppy joe sauce, and meatless spaghetti sauce. |
| 2. | Ask for it! Even restaurants that don't offer vegetarian entrees can usually whip up a meatless pasta or vegetable plate if you ask. If attending a catered affair, catch the waiter before you are served and ask him or her to remove the chicken breast from plate and slip on an extra baked potato. Airlines offer vegetarian meals if you ask in advance; ask your travel agent to order you one, or call the airline reservations number. |
| 3. | Order your next pizza without cheese but with a mountain of vegetable toppings. |
| 4. | Find vegetarian cookbooks at your local library or bookstore and have fun experimenting with new foods and recipes. |
| 5. | The best bets for finding vegetarian food when dining out are international restaurants. Italian, Chinese, Mexican, and Indian restaurants all offer a wide variety of vegetarian dishes. |
| 6. | Texturized vegetable protein (TVP) is fat-free, has a texture like ground beef, and is wonderful in tacos, chili, and sloppy joes. Look for it in natural foods stores. |
| 7. | Summer barbecues are healthy and fun with meatless hot dogs and burgers. Or, for a real change of pace, grill thick slices of marinaded vegetables like eggplant, zucchini, or tomatoes. |
| 8. | Check out ethnic groceries for special vegetarian foods. Middle-Eastern delis offer stuffed grape leaves, falafel, and eggplant spreads. Italian markets are a wonderful place to find hearty homemade breads, sun-dried tomatoes and fresh pasta. Indian and Asian markets offer many vegetarian delicacies, also. |
| 9. | The simplest dishes are often the most satisfying. Brown rice, gently seasoned with herbs and lemon and sprinkled with chopped nuts or sunflower seeds, is a perfect dish. |
| 10. | Add variety to your diet with ease by preparing familiar foods in interesting new ways. Cook rice in a mixture of water and apple juice. Toss broccoli with raisins, sprinkle sunflower seeds or chopped almonds on vegetables. Simmer carrots, turnips, cabbage, or parsnips in orange juice. |
| 11. | When traveling, pack plenty of vegetarian snacks like instant soups, fresh fruit, raw vegetables, trial mix, granola bars, and homemade oatmeal cookies. Fill a cooler with sandwiches and individual containers of juice and soy milk. |
Natural Foods
Sweet Basil Bar & Grill, 5882 Forbes Avenue, Squirrel Hill, 421-9958
Italian low-fat natural foods cafe. Vegan-friendly. "Restaurant is willing to prepare dishes to customers specifications in order to meet dietary needs. Vegetarian sandwiches, salads, and pasta dishes are readily available. Changes to menu items welcome in order to satisfy clientele."
Open Mon 11:30 am - 9 pm, Tue-Thu 11:30 am - 10 pm, Fri-Sat 11:30 am - 11 pm, Sun 5 pm - 9 pm.
Gourmet Avenue, 121 6th Street, 412-471-2869
Turkish inspired natural foods. Vegan-friendly. "Hummus, Tabouli, meatless grape leaves and white bean salad."
Open Mon-Fri 10:30 am - 7:30 pm, Sat-Sun 11 am - 7:30 pm.
Chinese
Empire Gourmet Chinese, 5130 Route 8, Gibsonia, 412-443-6868
Chinese natural foods. All you can eat buffet. Salad bar. Vegan-friendly. "Authentic Chinese food with some emphasis on vegetarian choices both for lunch and dinner. Friendly atmosphere for any health-conscientious customers."
Open Mon-Fri 11:30 am - 9:30 pm, Sat-Sun 11:30 am - 10:30 pm.
Asian
Phnom Penh Restaurant, 410 First Avenue, downtown, 412-261-4166
Authentic Cambodian and Chinese cuisine. Vegan-friendly. "This charming, friendly and inexpensive restaurant is a "must visit". Family owned and operated by Bo and his mother, who you will no doubt meet while dining any afternoon or evening. Although the menu may seem to lack genuine vegetarian items, Bo will easily customize any entree to meet your requirements. All entrees include a true vegetarian spring roll (ask for no fish sauce) and either vegetarian lemon grass soup (weekends) or vegetarian hot and sour soup (weekdays). The soup and egg roll combo are a rare treat and a perfect beginning to a great meal. Bo's mom uses up to five different soy sauces and hand selects the curries to be used in cooking. You can taste the freshness and the differences. Did I mention how inexpensive it was?
Open Mon-Sat 11 am - 9 pm.
Middle-Eastern
Ali Baba, 404 S. Craig Street, 412-682-2829
Vegan options.
Open Mon-Fri for lunch, and daily 4 pm - 10 pm.
Indian
Star of India, 412 S. Craig Street, 412-681-5700
Vegan options.
Open Mon-Fri for lunch, daily for dinner.
Mexican
Mad Mex, 2 locations:
370 Atwood Street, Oakland, 681-5656
7905 McKnight Road, Norh Hills, 366-5656
Mexican/Tex-Mex. Vegan-friendly. "Almost any dish can be prepared with all veggies or grilled portobello mushrooms. The also have soy sour cream if you wish. Plus fabulous margaritas to wash it down."
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