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Moreover vegetarian diets have been associated with iron deficiency but not to iron deficiency anemia so the recommendation for vegetarians is to enrich the diet with iron-fortified breads and cereals, beans and lentils, raisins, and blackstrap molasses, as well as sources of vitamin C, like tomatoes and citrus fruits for optimal iron absorption, cooked in cast iron pans . The iron from vegetarian diets is less available for absorption because these diets contain nonheme iron from plants that is worst absorbed than heme iron contained in animal food like meat. In contrast the absorption of nonheme iron in vegetarian people is high to compensate low body iron stores compared to nonvegetarians. The mean iron absorption from a vegetarian diet is estimated 10% compared to 18% of a diet containing meat. Moreover, nonheme iron absorption is inhibited by whole grains, legumes, and nuts because they contain phytic acid so a balanced diet is needed . Zinc deficiency is also common in people who adhere to vegetarian diets due to the inhibition of zinc absorption from plant food with phytic acid, an inhibitor of zinc bioavailability, so the recommendation is a 50% greater intake of zinc . Calcium intake is high in LOV but vegans show low intake of calcium than recommended. Calcium can be found in low-oxalate (high bioavailability) foods such as bokchoi, broccoli, Chinese cabbage, collards, kale, okra, turnip greens, and soy products. Other foods with slightly less calcium bioavailability are fortified soymilk, sesame seeds, almonds, and red and white beans. Calcium bioavailability from plant foods can be affected by oxalates and phytates, which are inhibitors of calcium absorption; for example spinach and rhubarb have a low calcium bioavailability, whereas kale, broccoli, and bokchoi have high calcium bioavailability. Another important calcium source is water, in particular, hard water that has high calcium and magnesium levels derived from groundwater, particularly from limestone and dolomite . If dietary intake of calcium is low, calcium supplemention should be recommended in divided doses [49,50,51].
Mediterranean Chicken Bowls: In a bowl, mix 2 chopped cucumbers, a handful of quartered grape tomatoes, ¼ of a diced red onion, a can of drained and rinsed chickpeas, 1 to 2 teaspoons of olive oil, the juice of half a lemon. Add any combination of fresh or dried herbs and spices such as basil, thyme, garlic, fennel, dill, and salt and pepper to taste. Pour into a bowl with cooked and quinoa and top with shredded rotisserie or leftover baked chicken. For a vegetarian version, use sautéed cubes of firm tofu instead of chicken.
First published in 1950, Il Cucchiaio d'Argento, published in English by Phaidon as The Silver Spoon, is the ultimate compilation of traditional home-cooking Italian dishes. A global bestseller, this book, together with its many offshoots, has taught home cooks around the world how to cook like an Italian and enrich their lives with fresh ingredients and delicious recipes. This is the first vegetarian collection from The Silver Spoon.
'The writing is clear, the photos inviting, and above all, the sheer breadth of tasty-sounding dishes encyclopedic enough that any level of cook can find something to make. For fans of Italian cuisine, it's impossible to flip through the pages without salivating, vegetarian or not.' - Eater
Jesus's eating of fish[Luke 24] and telling his disciples where to catch fish, before cooking it for them to eat,[John 21] is a common subject in Christian ethical vegetarian and vegan writings. Jesus ate fish and is seen as completely without sin, suggesting that eating fish is not a sin. The Bible does not explicitly state that Jesus ate any meat other than fish, and Webb cites the fact that no lamb is mentioned at the Last Supper as evidence that he did not. 2b1af7f3a8