The recipes below will try to keep it simple as possible. Hopefully they will show how easy it can be to slap a meal together with whatever you have on hand. You can take a food product that comes in a package and requires little preparation and spruce it up with other cheap ingredients that are kicking around. Basicly the imagination is the limit, so be creative and stick to the ground rules.
Remember to keep it simple and do not be afraid to try any other recipe in the "Cyber Chef Cook Book". A good hint would be to start by reading the recipe carefully before anything else is done, then have all your ingredient prepared and ready to go, finally follow the procedure and notes to a "T" remembering the recipe from the first reading.
Sometimes when people first switch over to a vegetarian diet they find themselves deprived of certain food values needed to survive. So keep high protein foods such as tofu, beans, lentils, etc. in mind. When cooking vegetables, do not over cook, they should still be crispy and not lose any of their colour.
The 1983 NACNE Report (National Advisory Committee on Nutrition Education) in the UK recommended a reduction in fat intake, particularly saturated fat, and an increased dietary proportion of polyunsaturated fats to saturated fats. An increased intake of complex carbohydrates and fibre and a decreased intake of sugar and salt were also recommended. The World Health Organisation (1990) has similarly recommended a reduced intake of fat and increased consumption of complex carbohydrates. Increased consumption of fruit, vegetables, cereals and pulses is also recommended. The nutritional guidelines from the World Health Organisation, the NACNE Report and other expert bodies form the basis of advice given on healthy eating by health professionals today. Vegetarian diets tend to be lower in total fat. Taber & Cook (1980) found lacto-ovo vegetarians to consume an average of 35% of energy as fat, compared to omnivores consuming over 40% of energy as fat. A study of the diets of a group of French vegetarians found they had a daily intake of 25% less fat than non-vegetarians (Millet, 1989). Vegetarians also tend to eat proportionally more polyunsaturated fat to saturated fat compared with non-vegetarians. Animal products are the major sources of dietary saturated fat. The best dietary sources of complex carbohydrates and fibre (also called non-starch polysaccharides or NSP's) include wholegrain cereals, vegetables and pulses and so vegetarian diets tend to be high in these nutrients. Animal products contain no fibre or complex carbohydrate. Recent research has demonstrated the importance of protective antioxidant nutrients in the diet found in fresh fruit and vegetables. These antioxidant nutrients include the beta-carotene form of vitamin A, vitamin C and E. Many researchers now believe that these nutrients play a major role in reducing the risk of chronic diseases such as heart disease and cancer. A high consumption of fresh fruit and vegetables is a benefit of vegetarian diets. All these factors contribute to the proven health of vegetarians although it is difficult to account for the exact contribution of each nutrient. All vegetarian diets are not necessarily healthy, for example if too high a proportion of high fat dairy products are consumed.
Remember that the average human does need only about 55 grams of fat, in their diet per day (about one Big Mac). This is to give protection to our vital organs, so they do not get all smashed around in our rough and tumble life styles. Fats supply energy and essential fatty acids and promote absorption of the fat-soluble vitamins A, D, E, and K. Most people are aware that high levels of saturated fat and cholesterol in the diet are linked to increased blood cholesterol levels and a greater risk for heart disease. More Canadians are now eating less fat, saturated fat, and cholesterol-rich foods than in the recent past, and fewer people are dying from the most common form of heart disease. Still, many people continue to eat high-fat diets, the number of overweight people has increased, and the risk of heart disease and certain cancers (also linked to fat intake) remains high. This guideline emphasizes the continued importance of choosing a diet with less total fat, saturated fat, and cholesterol.
An important fact to remember is to keep the portion size down. In North America we are known as "the land of over eaters". It is the fat content in foods that gives us the feeling of being full. So in a low-fat diet you will find that you may still have the craving for more food, even though you have had the needed amount of nutrition. To reduce your intake of fat, saturated fat, and cholesterol, follow these recommendations, as illustrated in the Food Guide Pyramid, which apply to diets consumed over several days and not to single meals or foods. Use fats and oils sparingly. Use the Nutrition Facts Label to help you choose foods lower in fat, saturated fat, and cholesterol. Eat plenty of grain products, vegetables, and fruits. Choose lowfat milk products, lean meats, fish, poultry, beans, and peas to get essential nutrients without substantially increasing calorie and saturated fat intakes.
One thing that real gets under my skin is such examples of vegetable oils boasting "cholesterol free" and cholesterol is only found in animal fats...? Meanwhile they tip the scales in staturated fats.
I have read a study that states for an average 9 year old to consume one portion (can) of cola, is equivalent to an average adult consuming six cups of coffee, caffeine wise. That is not to mention all the sugars or other crap. It does not end there, other harmful ingredients found in other foods or candy are greatly multiplied in effect on their little bodies and soles.
Keep an opened eye for allergies against nut products, lactose, msg, etc. especially in the early stages of their palate development. There is lots of other ways to make up the food value that is missed in case of the inability to consume certain foods.
Many food historians consider the first cafeteria to have been in the YWCA of Kansas City, Mo. in 1891. It provided cheap, self-service meals to working women.
In the early 1890�s a place calling itself a �cafetiria� opened in Chicago.
It wasn�t until the early 20th century that cafeterias became common, as large businesses (such as factories) in major cities began to provide their employees with food in �cafeterias�.
Not all of these recipes are going to be freaks of nature. Some are actual, real life, common, every day meals, or food items to certain groups. Stop being wasteful and put more of the carcase to use, you can work with everything from the brain to the stomach. Be warned that you may not want to tell them what they have eaten, until after they have finished and have given their thoughts (if at all).
