Vegetarianism

A Project Book For Schools

at? e s n ia r ta e g e v o d What ie? g g e v o g le p o e p o Why d ealthy? h m is n ia r ta e g e v Is

Established in 1847, the Vegetarian Society is an educational charity working to support, represent and increase the number of vegetarians in the UK. We believe that a balanced vegetarian diet is better for people, the planet and, of course, the animals. As a charity we: offer free, specialist information through our extensive range of leaflets, booklets, posters and websites. Our website for young people can be found at www.youngveggie.org provide loads of delicious and healthy recipes. help people learn how to cook imaginative and tasty vegetarian meals at our Cordon Vert cookery school. attend events and give talks and presentations that encourage people to learn more about vegetarianism and choose a vegetarian diet. answer all sorts of questions about vegetarianism. If theres something that youre not sure about please contact us. provide food manufacturers with expert advice on vegetarian diet and nutrition, enabling them to meet the needs of vegetarians with confidence and integrity. offer the Vegetarian Society Approved symbol as a quality-assurance trademark that a product is 100% vegetarian. campaign about vegetarian issues. run membership clubs for young vegetarians. See page 31 for more details. organise National Vegetarian Week, a fun nationwide celebration promoting the benefits of a vegetarian lifestyle to the public. During the week schools and colleges throughout the country take part by producing information displays, arranging food tastings, enjoying veggie school meals and completing project work about vegetarianism. The Vegetarian Society does not receive any funding from the government or local councils; we depend on our membership and other fundraising activities to support our work. If you find this booklet useful please consider making a donation via 0161 925 2000, www.vegsoc.org/donateonline or by becoming a member.

Contents

4 5 6 7 8 9 10 11 12 14 16 18

SO WHAT DO VEGETARIANS EAT? The different kinds of vegetarian WHY ARE PEOPLE VEGETARIAN? Animals Health The environment Religion REVISION SHEET NUTRITION The balance of good health plate Protein Iron A daily menu

20 21 22 23 24 25 26 27 28 29 30

RECIPES Quick chick pea curry QuornTM lasagne Cheesy pasta bake Sizzling stir fry Onion and cheese quiche Pasta salad Cauldron sausage and bean pie Strawberry knickerbocker cheesecake Carrot cake The Vegetarian Society Approved symbol Membership information

31

3 Vegetarianism A Project Book For Schools

So what do vegetarians eat?

Vegetarians eat everything apart from meat, fish and any other product that comes from a dead animal, such as animal fats, gelatine, rennet or cochineal. Vegetarian diets are usually full of healthy, fresh, nutritious, and delicious food. Meals suitable for vegetarians (and everybody else!) are found in every country you can think of; you can have veggie pizza, spaghetti Bolognese, chilli, stir fry, curry, bean burgers, veggie sausages (eg Quorn), ratatouille, lasagne, stew, wraps, quiche, chips and lots more. And lets not forget sweets, ice cream, cake and chocolate too Think of any meat or fish-based dish and, chances are, it can be made suitable for vegetarians and anyone else who wants to cut down on the amount of meat they eat.

Vegetarians dont eat...

I MEAT:

including cow (beef), pig (pork, ham, bacon, gammon), sheep (lamb and mutton), goat, poultry (including chicken, turkey, goose, duck), game (including rabbit, deer / venison, pheasant).
I FISH AND SHELLFISH:

including tuna, cod, herring, shark, salmon, haddock, mackerel, oyster, mussels, cockles, eel, squid, lobster, crab, prawn and shrimp.

I GELATINE (OR GELATIN)

is made from animal ligaments, skin, bone and tendons. It is often found in sweets (including marshmallows and some jelly sweets), biscuits, margarine, yoghurt, mousse, medicine capsules, vitamin / mineral supplements and some coloured drinks.

I RENNET

is traditionally sourced from the stomach of slaughtered young calves and is used to make cheese. Vegetarian cheeses are manufactured using rennet from non-animal sources.

I ANIMAL FATS

are fats taken from the body of an animal and can be found in a variety of foods, including some margarines, cakes, pastries and biscuits. Often found as lard (pig fat) or suet (usually cow or sheep fat) but not to be confused with butter, which is made from milk.

I COCHINEAL

is a red colouring that is made from crushed insects. It is also known as E120 and sometimes called carmine. It is used as a food and drink colouring and can be found in biscuits, desserts, coloured drinks and sweets. Products containing cochineal may not always be red.

4 Vegetarianism A Project Book For Schools

There are four different types of vegetarian diet

Lacto: milk Ovo: egg

1 2 3 4

I LACTO-OVO VEGETARIAN

The most common type of vegetarian. This diet consists of vegetables, fruit, nuts, pulses (thats all types of beans, peas and lentils), grains (such as wheat, oats and rice), free-range eggs and dairy products (milk, cream, cheese and yoghurts).

I LACTO-VEGETARIAN

The same diet as above but without eggs.

I OVO-VEGETARIAN

Differs from lacto-ovo vegetarians by eating free-range eggs but no dairy products.

I VEGAN

A diet that is based on vegetables, fruit, nuts, pulses and grains, and does not include eggs, dairy produce or any kind of animal product, including honey.

HOW MANY VEGETARIANS ARE THERE IN THE UNITED KINGDOM?

The latest statistics suggest that 3% of

VEGETARIANS DO NOT EAT FISH!

People who eat fish but not meat are sometimes referred to as pescatarians. www.vegsoc/fish Some vegetarians choose to not wear leather, fur or silk, nor use products that have been tested on animals
5 Vegetarianism A Project Book For Schools

the population is vegetarian and an extra 5% is partly vegetarian, not eating some types of meat or fish.

For more facts and figures please visit www.vegsoc.org/statistics

People become vegetarian for four main reasons: Animals

Most people become vegetarian because they are opposed to the cruelty and pain inflicted upon millions

of animals every day and believe that animals should never be killed for

food. A lot of people find it particularly upsetting to look at pictures or even read about the average life experience of a farmed animal. In the UK alone, over two million land animals are slaughtered every day1 and approximately 600,000 tonnes of fish are caught annually,2 all so that people can eat their flesh or wear their skin. Most of these animals are raised in factory farmed conditions. For example, about 70% of pigs reared in the UK are farmed intensively3 and half of the fish consumed worldwide are
I Intensive animal farming usually involves very large

reared on fish farms.4 On average a vegetarian saves the lives of over fifty land animals and hundreds of fish each year by choosing not to eat them.

numbers of animals being farmed on a limited amount of land, requiring large amounts of food, water and medication for the animals.

I Fish farming uses tanks or enclosures to farm a large

number of fish in a limited amount of water.

For more information on animal welfare see our information sheets at www.vegsoc.org/animals

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Health
Vegetarian food can help everyone keep fit and healthy. A well-balanced vegetarian diet supplies all of the nutrients that everyone needs and ensures that people get their five portions of fruit and vegetables every day. Vegetarian diets tend to be low in fat and high in fibre and can offer a wide range of health benefits. Removing or reducing meat from diets can significantly reduce the intake of fat, especially saturated fats. Even extra-lean minced beef has over four times the fat of pulses. Making Bolognese or curry with Quorn or soya mince can reduce the fat content by approximately three-quarters.5 Research shows that eating a well-balanced, low-fat, high-fibre vegetarian diet may reduce the chances of suffering from certain cancers, heart disease and diabetes. Vegetarians are also less likely to be obese and tend to have a lower average body mass index (BMI).6 Vegetarian diets have also been successfully used in the treatment of various illnesses, including rheumatoid arthritis and type 2 diabetes. More information on vegetarian nutrition can be found in the Nutrition section on page 11.

1 Department for the Environment and Rural Affairs (DEFRA), 2010 2 Department for the Environment and Rural Affairs (DEFRA), 2010 3 The Soil Association 4 Food & Agriculture Organisation of the United Nations, 2008 5 McCance and Widdowson. The Composition of Foods, 2004 6 Key TJ, Appleby PN and Rosell MS. Health Effects of Vegetarianism and Vegan Diets, 2006

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The environment
What we choose to eat is one of the biggest factors in our personal impact on the planet. Going vegetarian is an easy way to lower that impact as it helps to save large amounts of energy, land and water used in food production. Studies suggest that an affluent diet containing meat requires up to three times as many resources as a vegetarian diet.7 It has also been estimated that farmed animals impact further on the environment by producing more greenhouse gas emissions than the worlds entire transport system!8 Meat and farmed fish are two of the most costly foodstuffs in terms of resources used to prepare them. Raising cattle causes the most environmental damage due to over-grazing of land, soil erosion, deforestation and their gaseous emissions.

I Cattle require approximately 7kg of grain in order to

make 1kg of beef, pigs require 4kg grain for 1kg of pork.9
7 Penning de Vries, Van Keulen and Rabbinge, Natural Resources and Limits on Food Production, 1995 8 United Nations Food and Agriculture Organisation, Livestocks Long Shadow, 2006 9 T White, Ecological Economics, 2000 10 T Garnet, Food Climate Research Network, 2008

I In the UK alone, farmed animals consume more than

half of the 20 million tonnes of cereal grown each year thats more than half of the wheat and over 60% of the barley.10

I It takes five tonnes of wild fish, used as feed, to produce

11 R Brown, World Watch Institute, 2000

each tonne of farmed salmon.11

I By feeding people instead of farmed animals the amount

of food available to everyone is dramatically increased.

Throughout the world, demand for meat is expected to more than double by 2050 causing further pollution, water and land usage.

For more information on the environmental impact of diets see our information sheets at www.vegsoc.org/environment or order a copy of the Vegetarian Societys Why Its Green To Go Vegetarian booklet from www.vegsoc.org/resources.

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VEGETARIAN DIETS REDUCE:

Carbon dioxide, methane and nitrou oxide production. Water usage.

ans. Pollution of streams, rivers and oce Destruction of topsoil. Deforestation. Destruction of wildlife habitats. s and Use of antibiotics, growth promoter chemicals in farming.

Visit the Being Veggie section of www.youngveggie.org to read a selection of personal accounts of why young people have chosen to go vegetarian.

Religion

Approximately 25% of the worlds population enjoy a vegetarian diet and veggies can be found amongst the followers of all the major religions, including Christianity, Islam, Buddhism, Judaism and Hinduism. Many religions demand specific practices in the preparation and eating of different foods and it is possible to observe all of these requirements whilst following a vegetarian diet.

Other people become vegetarian because they do not like the taste or texture of meat, or because a vegetarian diet is often cheaper than a meat-based diet.

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Revision sheet
VEGETARIANS DO NOT EAT: PRODUCT MEAT FISH POULTRY GAME SHELLFISH CRUSTACEA ANYTHING FROM DEAD ANIMALS FOR EXAMPLE beef, pork, ham, bacon, lamb cod, tuna, shark, sardine chicken, turkey, duck, goose rabbit, deer / venison, pheasant oyster, mussel, cockle prawn, lobster, shrimp, crab gelatine, rennet, cochineal

THE MAIN REASONS PEOPLE BECOME VEGETARIAN ARE: COMPASSION FOR ANIMALS HEALTH BENEFITS CONCERNS ABOUT THE ENVIRONMENTAL IMPACT OF EATING MEAT RELIGIOUS BELIEFS DISLIKE THE TASTE AND TEXTURE OF MEAT

THERE ARE FOUR DIFFERENT TYPES OF VEGETARIAN: TYPE LACTO-OVO VEGETARIANS DEFINITION eat free-range eggs and dairy products (eg milk, cheese, yoghurts) LACTO VEGETARIANS OVO VEGETARIANS VEGANS eat dairy products but no eggs eat free-range eggs but no dairy products dont eat eggs, dairy produce or any animal products, including honey

10 Vegetarianism A Project Book For Schools

Nutrition

It is incredibly easy for vegetarians to eat healthily. A wellbalanced vegetarian diet will supply all of the essential nutrients necessary to help maintain a healthy lifestyle. Vegetarians are less likely to be obese and tend to have a lower average body mass index and blood pressure than meat eaters. Research consistently shows that vegetarians are also less likely to suffer from diabetes, heart disease and some other medical conditions than meat-eaters. Of course it is also possible to follow an unhealthy vegetarian diet! The government's advice for healthy eating applies to vegetarians too. A healthy diet includes plenty of fruit, vegetables, breads and cereals, some milk and dairy products or alternatives, some nuts, peas, beans (including soya), seeds, and small amounts of food containing fat and sugar.

The balance of good

This plate shows what vegetarians should eat for a balanced and healthy diet.

FRUIT AND VEGETABLES

Fresh, frozen, juiced, canned or dried fruit and vegetables, for vitamins, minerals and fibre. 5 or more portions a day.

PROTEIN-RICH ALTERNATIVES TO MEAT AND FISH, INCLUDING EGGS, BEANS AND OTHER NON-DAIRY SOURCES OF PROTEIN

A variety of pulses, nuts, seeds, eggs, soya, Quorn and other proteins, like wheat, should be included to ensure adequate intakes of protein, minerals & vitamins. 2-3 portions a day.

12 Vegetarianism A Project Book For Schools

health plate
BREAD, RICE, POTATOES, PASTA AND OTHER STARCHY FOODS

These starchy foods should be the basis of most meals. Wholemeal or wholegrain versions should be used whenever possible. These supply carbohydrates, fibre, protein and some vitamins and minerals. 5 portions a day.

A portion is an average serving, for example a slice of bread or two tablespoons of baked beans.

MILK, DAIRY AND ALTERNATIVES

Good sources of calcium, protein and some vitamins. For anyone not eating dairy products, fortified soya, rice or oat drinks should be chosen along with other foods high in calcium. 2-3 portions a day.

FOODS AND DRINKS HIGH IN FAT AND/OR SUGAR

Although we all need some fat in our diets, these foods should be eaten sparingly with low-fat alternatives chosen whenever possible. 0-3 portions a day.

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e n s a r d wh e r e a i r a Veget imes aske tein o t some et their pr g they on from r an d i

Protein
Animal-based proteins, such as egg, meat, milk and cheese tend to be regarded as having a higher protein quality than plant proteins and are sometimes referred to as high biological value (HBV). This is why plant proteins are sometimes referred to as low quality proteins or low biological value (LBV). Soya, however, is a high quality protein with high biological value (HBV) and can be regarded as equal to meat protein.
Protein (approx) 25.5g 24.5g 12.5g 9.5g 8g 8g 8g 7.5g 7g 6.5g 3.5g 2.5g

Everybodys protein needs are automatically met by well-balanced, varied diets. Protein is available in varying amounts in all foods apart from refined white sugar and some oils. Meat and fish do provide protein but they are not the only source. Nuts, beans (including soya), peas, cereals (wheat, oat and rice), eggs and dairy products (such as milk, cheese and yoghurt), lentils and many meat substitutes are all good sources of protein. For example, one slice of low-fat cheddar cheese has the same amount of protein as two grilled pork sausages. It would be extremely difficult to eat a vegetarian diet that is short on protein. One of the benefits of a vegetarian diet is that it usually contains adequate, but not excessive, protein. Too much dietary protein can be a cause of health problems. Excess animal protein can cause pressure on the kidneys and doctors will recommend a vegetarian diet to help avoid and treat kidney stones.2

Which foods contain protein?1

100g Cheddar cheese salted peanuts boiled free-range egg wholemeal bread cornflakes tofu white bread boiled red lentils tinned chick peas pasta semi-skimmed milk soya milk

(2 thick slices of wholemeal bread = approximately 100g)

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All of these contain the same amount of protein

How much protein do we need?3

Age 0 to 3 months 4 to 6 months 7 to 9 months 10 to 12 months 1 to 3 yrs 4 to 6 yrs 7 to 10 yrs RNI 12.5g 12.7g 13.7g 14.9g 14.5g 19.7g 28.3g Age Boys 11 to 14 yrs Men 15 to 18 yrs Men 19 to 49 yrs Men 50 + yrs Girls 11 to 14 yrs Women 15 to 18 yrs Women 19 to 49 yrs Women 50 + yrs Pregnant women Breastfeeding women

The Reference Nutrient Intake (RNI) is the amount of a nutrient that is enough to meet the dietary needs of approximately 97% of the UK population. RNI 42.1g 55.2g 55.5g 53.3g 41.2g 45.4g 45.0g 46.5g 51.0g 53 to 56g

Unlike animal protein, plant proteins may not contain all essential amino acids in the necessary proportions. However a varied vegetarian diet does ensure that a mixture of proteins is consumed and that the amino acids in one protein compensate for the deficiencies of another.

Combining plant proteins, such as grains with pulses (for example, beans on toast), leads to high quality proteins which are just as good as protein from foods made from animals.

Recent research now shows that it is not necessary to combine protein sources within a single meal as our bodies are able to keep a short-term store of essential amino acids.

1 McCance and Widdowson The Composition of Foods 2 Robertson WG, Peacock M, Marshall DH. Prevalence of Urinary Stone Disease in Vegetarians 3 Department of Health Dietary Reference Values

Amino acids: A reminder! Proteins are made up of smaller units called amino acids. There are about 20 different amino acids, at least eight of which are essential amino acids that must be present in the diet because they cannot be made from other compounds in the human body.

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Iron
Dietary iron is found in many foods but although a lack of iron is one of the most common problems in typical British diets, vegetarians are no more likely than meateaters to suffer from it. Anaemia, which causes tiredness and a lack of energy, occurs when there is a reduced number of red blood cells in the body. This can be caused by iron deficiency. Good vegetarian sources of iron include bran flakes, spinach, muesli, wholemeal bread, watercress, chick peas, red and green lentils, dried fruit, most nuts, kidney beans, tofu, pumpkin seeds, baked beans and sunflower seeds. There are two different types of dietary iron
I Haem iron: found in foods and products derived from animals, and I Non-haem iron: found in plant-based foods.

Haem iron is more readily absorbed than non-haem iron but non-haem iron is the main form of dietary iron. Meat-eaters in the UK obtain only between 10%-14% of their iron in haem form from meat, with the rest coming in non-haem form from cereals, bread, fruit and vegetables.

Which foods contain iron?4

100g Weetabix corn flakes cashew nuts figs watercress frozen peas baked beans Iron (approx) 11.9mg 7.9mg 6.2mg 3.9mg 2.2mg 1.6mg 1.4mg 100g bran flakes sunflower seeds muesli apricots boiled spinach tinned chick peas oven chips Iron (approx) 11.6mg 6.4mg 5.8mg 3.4mg 1.6mg 1.5mg 0.8mg

(approximately 3 tablespoons of chick peas = 100g)

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s eans contain b d e k a b f o 135g t of iron as n u o m a e m the sa icken legs! two roast ch

The Reference Nutrient Intake (RNI) is the amount of a nutrient that is enough to meet the dietary needs of approximately 97% of the UK population. For iron the current figures are:

How much iron do we need?6

Age 0 to 3 months 4 to 6 months 7 to 12 months 1 to 3 years 4 to 6 years 7 to 10 years RNI 1.7mg 4.3mg 7.8mg 6.9mg 6.1mg 8.7mg 11.3mg 8.7mg 14.8mg 8.7mg

Tea and coffee contain compounds which make it harder for our bodies to absorb iron. The UK Food Standards Agency advises people to avoid drinking tea and coffee with meals or within 30 minutes after a meal.5

Men 11 to 18 years Men 19 + Women 11 to 49 years Women 50 + years

Approximately 10% of females between the ages of 11 and 49 will need more iron than is indicated above. Extra iron is also required during pregnancy and breastfeeding.
If anyone (meat-eater or vegetarian) is worried about getting enough iron into their diet, eating or drinking something high in vitamin C (such as a glass of orange juice) with a meal containing iron-rich foods can triple the amount of iron absorbed by the body.

4 McCance and Widdowson The Composition of Foods 5 www.food.gov.uk 6 Department of Health Dietary Reference Values

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All of these contain the same amount of iron

A daily menu
Eating vegetarian food is enjoyable, convenient and usually a healthy option. There are loads of vegetarian foods to choose from.

BREAKFAST Porridge Fruit juice Croissant LUNCH Pasta salad Fruit lavoured milk -f it u fr or r te a W TEA/DINNER k pea curry, ic ch e d a m eHom d rice naan bread an Ice cream Drink of choice

A vegan daily meal plan will not have too many differences from a vegetarian menu.
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Fruit and fi semi-skim bre cereal, med milk Fruit juic e Toast Cheese an d pickle s andwich Fruit Water or f ruit-flavo ured milk TEA/DIN N ER Vegetaria nl bread, car asagne, garlic rots and p eas Yogurt Drink of choice LUNCH

BREAKF

AST

Remember! Almost any meat or fish-based dish can be made suitable for vegetarians.

Simple vegetarian snacks can include: fruit, cereal bars, flapjacks, yogurt, dried fruit, cake, muffins, seeds, nuts, cheese and savoury biscuits.

Breakfast and lunch ideas include veggie sausage (eg Quorn) and beans, scrambled egg on toast, jacket potato, beans on toast, hummus and olives, veggie "bacon" with lettuce and tomato, cous cous, corn on the cob, salad pitta, soup, omelette, potato salad and veggie burger.

Vegetarian sandwich options include egg, peanut butter, jam, hard cheese, veggie sausage, cream cheese, soyabased meat substitute slices, avocado, yeast extract (eg Marmite), hummus and marinated or smoked tofu.

Remember! Vegans dont eat any dairy products or eggs. They do drink and use soya / oat / ricebased alternatives to cows milk and eat cheese and yogurt substitutes that do not contain any dairy produce. Soya-based yogurts are available from many supermarkets and non-dairy cheeses can usually be found in health food stores.

There are many different types of vegetarian bacon. Its main ingredient is usually soya, Quorn, or wheat protein.

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Recipes

You dont need any new skills to cook greattasting and healthy vegetarian food. Here is just a sample of some of the mouthwatering veggie main meals that anyone can prepare. To see our full collection of veggie recipes visit www.vegsoc.org/recipes

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Quick Chick Pea Curry Serves 4

You will need
3 tbsp vegetable oil 3 cloves garlic, peeled and finely chopped or crushed 4cm fresh root ginger, peeled and finely chopped or grated 2 tsp ground cumin 2 tsp ground coriander 2 fresh tomatoes, chopped 150ml light vegetable stock 2 onions, peeled and chopped 225g mushrooms, sliced 425g can chickpeas, rinsed and drained 3 tbsp fresh coriander, chopped 50g creamed coconut, grated 75g flaked almonds, toasted

Gently fry the garlic, ginger and spices in one tablespoon of oil for 2 to 3 minutes. Add the tomatoes and stock and cook for another minute.

2 3 4

Blend to a paste and set to one side in a bowl. Fry the onion in the remaining oil for 3 minutes, add the mushrooms and cook for a further 3 minutes. Pour the paste over the onion and mushrooms, and add the chickpeas and most of the coriander. Cook gently for 10 minutes.

5 6

Stir in the coconut and almonds, saving a few for garnish. Serve with rice or cous cous, breads or poppadoms and mango chutney.

Vegetarian Society

dian Many In table e sui dishes ar ns and ria for vegeta nd great a vegans ing! for shar

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Quorn Lasagne Serves 4

You will need
1 tbsp olive oil 1 onion, finely diced 2 cloves garlic, crushed 100g mushrooms, diced 300g QuornTM Mince 400g passata 3 tbsp vegetarian red pesto 1 tsp dried oregano tsp sugar 1 vegetable stock cube 2 tbsp fresh basil leaves, torn 8 lasagne sheets

Pre-heat the oven to 200C / 400F / Gas Mark 6. Fry the onion and garlic in the oil for 5 minutes until softened. Add the mushrooms and cook for a further 2-3 minutes.

Stir in the QuornTM Mince and then add the passata, pesto, oregano, sugar and vegetable stock cube. Gently simmer for 8 minutes. Season to taste and stir in the basil.

To make the cheese sauce, melt the margarine or butter in a pan and slowly stir in the flour. Gradually add the milk, stirring continuously to avoid lumps, until it thickens. Stir in about three-quarters of the cheese.

CHEESE SAUCE:

25g margarine or butter 25g plain flour 300ml semi-skimmed milk

Marlow Foods Limited.

Put two pasta sheets in the base of a lightly greased, shallow ovenproof dish. Spoon a third of the vegetable mixture on top. Repeat these layers, finishing with a layer of lasagne. Pour the cheese sauce onto it, scatter over the remaining cheese and bake for 25 minutes until golden brown and bubbling.

100g strong vegetarian cheese, grated

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Cheesy Pasta Bake Serves 4

You will need
250g pasta shapes of your choice 40g margarine or butter 40g plain flour 600ml milk 350g grated mature vegetarian Chedda r 40g breadcrumbs Dried chives (optional) When the sauce is ready, in around 10-15 minutes, it will be fairly thick, smooth and steaming. Dont allow it to boil! (You may want to gradually increase the heat from low to medium-low as you add more milk).

Remove the sauce from heat and stir in 250g of the cheese, mixing well until the cheese has melted. Transfer the pasta into an ovenproof dish, pour the cheese sauce over it and stir the mixture around, making sure that all of the pasta is covered in sauce.

1 2
Vegetarian Society

Pre-heat oven to 190C / 375F / Gas Mark 5. Cook the pasta according to packet instructions, drain in a colander, wash quickly with cold water, and set aside. Melt the margarine over low heat. Once it is melted, add the flour and stir to form a sort of paste. Cook for another 1-2 minutes. Gradually stir in the milk, approximately 100ml at a time, stirring out any lumps from the mixture. Continue stirring until the sauce thickens, then add the next bit of milk.

Sprinkle the mixture first with breadcrumbs, then with the remaining cheese, finally adding a dash of dried chives (optional). Bake for approximately 30 minutes until the cheese is browned and bubbling. Serve with steamed broccoli and sliced tomatoes.

This eas sauce is y cheese u all sorts seful for of try it po dishes u freshly red over steam broccoli ed

Sizzling Stir Fry Serves 5

You will need
2 tbsp oil 2 red peppers, deseeded and sliced 3 garlic cloves, crushed 5cm root ginger, peeled and chopped 3 carrots, sliced into thin strips 1 red onion, sliced 1 broccoli head, split into small florets 10 baby sweetcorn, whole 20 mange tout, whole 50g water chestnuts, sliced 1 courgette, sliced 250g mushrooms, sliced 200g beansprouts 90g unsalted cashew nuts 3 tbsp soy sauce

1 2

Heat oil in a large pan or wok on medium heat, fry pepper, garlic, and ginger for 2 minutes. Add vegetables, in order of ingredient list, and soy sauce. Stir fry for approximately 10-12 minutes until vegetables are cooked but still firm and crunchy. Add cashews.

Serve with rice or noodles.

-based Vegetable be n dishes ca a nd colourful g satisfyin unch dd cr cashews a tein and pro

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Vegetarian Society

Onion and Cheese Quiche Serves 4

You will need
A little flour 150g shortcrust pastry, shop-bought or home-made 1 tbsp vegetable oil 130g onions, finely sliced 3 free-range eggs 50ml semi-skimmed milk 2 tsp fresh parsley (or tsp dried parsley) 75g strong vegetarian cheese, grated 120g tomato, sliced

1 2

Pre-heat oven to 190C / 375F / Gas Mark 5. Grease a 20cm quiche tin. If you are using shop-bought pastry go to step 3. For home-made pastry place the flour and salt into a bowl. Use the tips of your fingers to rub in the margarine until the mixture looks like breadcrumbs. Slowly add the water and bring together as a ball. Cover in cling film and refrigerate for 20 - 25 minutes.

Dust your work surface with a little flour and roll out the pastry. Place the pastry into the quiche tin, allowing it to overlap the rim a bit. (If you like a crisp base, place it in the oven for 10 minutes.)

HOME-MADE SHORTCRUST PASTRY

100g plain flour 50g margarine Pinch of salt 1 tbsp cold water

Gently fry the onions for 5 minutes then add to the pastry case. Whisk together the eggs, milk and parsley, then pour over the onion in the oil. Sprinkle the grated cheese on top and arrange the tomatoes into a circle.

Vegetarian Society

Bake for 30 minutes. Allow to slightly cool then trim the excess pastry.

Pasta Salad Serves 4

You will need
200g penne pasta 50g (or one big handful) of fresh spinach, washed and roughly choppe d red pepper, chopped 50g pitted black olives, hal ved 25g (or 2 tbsp) sunflower see ds 100g feta cheese, crumbled Freshly ground black pepper to taste Optional: 2 tbsp shop-boug ht or homemade balsamic dressing

1 2 3 4 5 6

Cook pasta according to pac ket instructions. Drain pasta and transfer to a large bowl. h and

While pasta is still hot, add spi nac stir for a minute or two until the starts to wilt. Leave pasta and spinach to approximately 10 minutes.

spinach

cool slightly,

Add all of the remaining ingred ients to the bowl and stir well. Serve immediately, or cover and refrigerate until ready to serve.
Vegetarian Society

eese and h c , a t s a P seeds are r e w o l f n su ources of s d o o g l l a r protein fo ns vegetaria

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Cauldron Sausage and Bean Pie Serves 4

You will need
1 pack Cauldron Lincolnshire or Cumberland Sausages 1 tbsp sunflower oil 1 onion diced 420g can baked beans 4 tbsp tomato ketchup 1 tbsp mild chilli sauce or 1 tsp chilli powder 80ml water

1 2 3

Pre-heat the oven to 190C / 375F / Gas Mark 5. Boil potatoes until softened, drain and mash. Add remaining topping ingredients, except grated cheese. Slice the sausages into bite-sized chunks and fry in the oil for 2-3 minutes until golden on the outside, remove from the pan and put to one side. Add the onion and cook until they have softened.

TOPPING:

4 5

750g peeled potatoes, cut into chunks 250g frozen sweetcorn 2 tbsp milk
Marlow Foods Limited.

Add beans, ketchup, chilli sauce and water and simmer for 3-4 minutes. Stir in the sausages. Place the bean mixture into an ovenproof dish, top with the mashed potato then the grated cheese. Bake for 20 minutes. Serve with steamed green vegetables.

25g margarine or butter 1 tbsp fresh parsley, chopped 75g strong vegetarian cheese, grated

This un usua and swe l potato etc topping orn c an transfo rm leftov into a f illing m ers ea l

And for dessert

Strawberry Knickerbocker Cheesecake Serves 4

You will need
100g biscuits (we used digestives but ginger nuts work well too) 250g low-fat vegetarian cream cheese 250g strawberry yogurt 1 tbsp icing sugar, sieved 1 tsp vanilla extract 100g fresh strawberries, sliced

1 2 3

Put the biscuits into a plastic bag and crush them into small pieces using a rolling pin. Put to one side. Combine the cream cheese, yogurt, icing sugar and vanilla extract and stir until creamy and smooth. Put a layer of biscuit, a layer of the yogurt mixture and then a layer of strawberries into a bowl or dessert glass. Continue sharing out the

Vegetarian Society

ingredients, ensuring that the top layer is strawberries. Serve immediately or chill until ready to eat.

Note: Strawberries can be replaced with other fruits of choice, and different flavoured yoghurts can also be used. Defrosted frozen fruits can be used in place of fresh.
28 Vegetarianism A Project Book For Schools

Carrot Cake 9 slices

You will need
2 free-range eggs 75g light brown sugar 100ml vegetable oil 150g self-raising flour, sieved 175g carrots, grated 75g sultanas tsp ginger tsp nutmeg
LIGHT ICING (IF REQUIRED)

1 2 3 4

Pre-heat the oven to 190C/375F/Gas Mark 5. Grease and line a 450g loaf tin. Whisk the eggs and sugar together in a large bowl then blend in the oil. Gradually add the flour, stirring continually with a wooden spoon. Stir in the carrots, sultanas, ginger and nutmeg, mixing everything together until it is evenly combined. Transfer the mixture to the loaf tin, ensuring that it is evenly spread out. Bake for 35 minutes. Allow to cool slightly before transferring to a wire cooling rack.

30g icing sugar 2 tsp lemon juice l) 2 drops of orange food colour (optiona

Mix the icing ingredients together. When cake has cooled, top with icing, slice and serve.

Vegetarian Society

This cl ass cake lo ic carrot ok impres s very si its rea ve but lly eas y to make!

The Vegetarian Society Approved symbol

The only legally registered trademark for vegetarian products and services. Millions of people regard this symbol as a trustworthy guide to what is suitable for vegetarians.
Whenever you see the Vegetarian Society Approved symbol you might be doing the shopping, buying a cookery book, or having a meal in a caf or restaurant you can be sure that the product is 100% suitable for vegetarians. Products that are Vegetarian Society Approved must not include any meat, fish, or genetically modified ingredients. If eggs are included they must be free-range, and the product must not have been tested on animals. All of a products ingredients are carefully checked, and a visit to the manufacturer is often made, before the Vegetarian Society will put its label on it. The Vegetarian Society Approved symbol can currently be found on over 8,500 different items worldwide, including those made by Quorn, Cauldron and Linda McCartney Foods. The Vegetarian Society Approved symbol is also displayed on menus in restaurants, hotels, mobile catering units, cafs, and it is even used in hospitals. Anyone eating out can dine with confidence when they see the symbol, safe in the knowledge that their vegetarian meal fully complies with our strict criteria.

Frequently asked questions

I How long has the Vegetarian Society Approved symbol existed?

It was first registered as an official trademark in 1969 and was probably the first-ever food accreditation label.

I How was the Vegetarian Society Approved symbol designed?

It began as a sketch of a letter V which resembled a sprouting seedling, with the words live and let live underneath. It has been slowly developed into the world-famous V symbol.

I At what stage does a manufacturer usually approach the Vegetarian Society for

product approval? The product development stage is popular, or when packaging is about to change.

30 Vegetarianism A Project Book For Schools

I What happens if a product changes its ingredients after it has been approved?

The manufacturer lets us know which ingredients have changed and we investigate. It's very rare that we have to retract approval. Once a product has been approved the manufacturer is usually keen to keep the product vegetarian and retain its approved status.

I Can anyone apply to have their products approved by the Vegetarian Society?

Anyone can apply. We work with a diverse range of clients. Some of them, (eg McDonalds, Dalepak, Burger King and Beefeater) also produce meat products.

I What is the most unusual product you have ever been asked to approve?

Veggie black pudding! Black pudding usually has animal blood and intestines in it

For more information visit www.vegsocapproved.com

Join the Team Veggie youth club: get The Vegetarian magazine four times a year, a regular e-newsletter and a free keyring plus ongoing support, advice and regular updates on our campaigns. To join visit www.vegsoc.org/youthclubs or telephone 0161 925 2000

31 Vegetarianism A Project Book For Schools

The Vegetarian Society, Parkdale, Dunham Road, Altrincham WA14 4QG 0161 925 2000 education@vegsoc.org www.vegsoc.org www.youngveggie.org

Charity number: 259358 Registered company number: 959115 (England and Wales) Vegetarian Society 2012 Printed on 100% recycled paper