Appetite for Reduction_ 125 Fast and Filling Low-Fat Vegan Recipes - Isa Chandra Moskowitz [3]
Reducing animal suffering: I try to avoid images of slaughterhouses and chickens in cages because, hot damn, is it depressing. But check out videos and movies such as Meet Your Meat or Earthlings and you might lose your taste for meat, too. Even grass-fed cows raised in nice places meet a dismal end, and those free-range chickens are not as free as you may think. I extend the love I have for my kitty cats to the entire animal kingdom. If you’ve ever seen a baby cow torn away from her mother at just a few months old, you’ll understand why this book is not just vegetarian, but vegan, excluding animal products all together.
Increasing your devotion to cruelty-free hairspray and ’80s glam rock: If you’re not enjoying what you’re doing and not enjoying what you’re eating, you probably aren’t going to stick with it. That’s the bottom line! Appetite for Reduction is all about enjoying it!
Metric Conversions
◆ The recipes in this book have not been tested with metric measurements, so some variations might occur.
◆ Remember that the weight of dry ingredients varies according to the volume or density factor: 1 cup of flour weighs far less than 1 cup of sugar, and 1 tablespoon doesn’t necessarily hold 3 teaspoons.
GENERAL FORMULA FOR METRIC CONVERSION
Ounces to grams ➜ multiply ounces by 28.35
Grams to ounces ➜ multiply ounces by 0.035
Pounds to grams ➜ multiply pounds by 453.5
Pounds to kilograms ➜ multiply pounds by 0.45
Cups to liters ➜ multiply cups by 0.24
Fahrenheit to Celsius ➜ subtract 32 from Fahrenheit temperature, multiply by 5, divide by 9
Celsius to Fahrenheit ➜ multiply Celsius temperature by 9, divide by 5, add 32
LINEAR MEASUREMENTS
½ in = 1½ cm
1 inch = 2½ cm
6 inches = 15 cm
8 inches = 20 cm
10 inches = 25 cm
12 inches = 30 cm
20 inches = 50 cm
VOLUME (DRY) MEASUREMENTS
¼ teaspoon = 1 milliliter
½ teaspoon = 2 milliliters
¾ teaspoon = 4 milliliters
1 teaspoon = 5 milliliters
1 tablespoon = 15 milliliters
¼ CUP = 59 milliliters
⅓ cup = 79 milliliters
½ cup = 118 milliliters
⅔ cup = 158 milliliters
¾ cup = 177 milliliters
1 cup = 225 milliliters
4 cups or 1 quart = 1 liter
½ gallon = 2 liters
1 gallon = 4 liters
VOLUME (LIQUID) MEASUREMENTS
OVEN TEMPERATURE EQUIVALENTS, FAHRENHEIT (F) AND CELSIUS (C)
100°F = 38°C
200°F = 95°C
250°F = 120°C
300°F = 150°C
350°F = 180°C
400°F = 205°C
450°F = 230° C
WEIGHT (MASS) MEASUREMENTS
Mission: Nutrition
BY MATT RUSCIGNO, MPH, RD
ALL OF ISA’S RECIPES IN THIS BOOK ARE PLANT-BASED, LOW-FAT, satisfying, and nutrient-dense: lots of nutrients with fewer calories. We’ve included the nutrition info so you can see the amount of protein, fiber, iron, calcium, and other key nutrients for each serving. But the beauty is you can follow these recipes and not have to obsess over calories to maintain your weight.
Studies show that vegetarians have lower cholesterol levels and blood pressure and lower rates of type-2 diabetes, hypertension, heart disease, and cancer—the leading causes of death in United States. The reason? A diet low in animal products and higher in fruits, vegetables, whole grains, nuts, and soy products.
CAN YOU REALLY GET YOUR IMPORTANT NUTRIENTS THIS WAY? YES, AND THEN SOME!
Vegan nutrition is different from the standard Western diet whose nutrients tend to come from one major source, such as iron from meat or calcium from dairy. As a vegan, you’ll get your nutrition from a bunch of different foods—and this is to your advantage! When smaller amounts of nutrients are eaten at a time, their absorption is actually better. And you are not dependent on just one food. You can get your iron from beans or from whole grains. Avoiding wheat? Eat leafy greens. In fact, variety is crucial when planning your meals, to get all of the nutrients you need. And as mentioned above, fruits