The A-Z of vegetarianism
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B is for...
B Vitamins: All veggies worth their salt should do their best to know why Vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12 (cyancobalmin), folate, pantothenic acid and biotin are so important! The names might seem confusing but these nutrients help us to convert the carbohydrates in our food into energy. You can consume most of these B-vitamins in wholegrain cereals (especially wheatgerm), nuts, pulses, seeds and green leafy vegetables. However B12 is the one to watch out for as it usually isn’t present in plant foods. You’ll find it in dairy produce and eggs, yeast extracts (such as Marmite), some soya drinks, veggie burgers and fortified breakfast cereals. It’s always worth checking the ingredients list! And be warned: diets lacking in B vitamins may lead to multiple deficiency diseases, including Beriberi.
Bacon: No, not that cut of meat taken from the sides, belly, or back of a pig (or the early 17th century English statesman and philosopher) but the delicious low fat, low calorie veggie alternative which is perfect for sandwiches, fry-ups and cooked breakfasts.
Barley: A versatile cereal crop which grows in a number of climatic conditions and is a major food crop in many parts of the world. In the UK it is mainly used to make beer, whiskey and malted drinks! Whole barley grains, pot barley and pearl barley can be added to soups or stews and barley flakes are often added to muesli and other breakfast cereal mixes. Barley provides useful amounts of the minerals copper, phosphorus and zinc. Barley is rich in fibre, particularly the soluble fibres beta glucan and pectin – that’s the type that can help lower high blood cholesterol.
Barn Eggs: The Vegetarian Society has seven simple guidelines on free-range eggs which give consumers complete reassurance on important animal welfare standards. We will not approve barn eggs or products that include them as an ingredient! Barn eggs are taken from hens kept in large windowless sheds with several rows of perches at different heights. In these converted barns, you’ll normally find anything from 9 to 12 hens per square metre. Many hens are unable to lay eggs in nest boxes, so instead lay them on the floor where they may be eaten by other birds, or risk contamination from hen poo!
Bean curd: There are numerous different styles of bean curd, as well as an assortment of ways in which the substance can be used. It’s made using… beans! Tofu is soya bean curd made from coagulated soya milk which is then pressed into molds to solidify. The result is a block of white, neutrally flavoured material which can be used in a wide assortment of dishes and is arguably one of the most remarkable food-substances ever! Tofu is a great source of protein, calcium, iron and B vitamins.
Bearskin: A bearskin is a tall, fur hat which is usually worn as part of a ceremonial, military uniform by soldiers. This type of hat is worn in at least 7 different countries, including the United Kingdom, where it is seen on guards at Buckingham Palace and during various traditional state events. It is claimed that the original purpose of the hat was to add to the apparent height and impressive appearance of troops! In 2005, the Ministry of Defence (MOD) began to test artificial fur for the hats. This followed consistent campaigning against the unnecessary use of real fur. More recently it was announced that the MOD is to meet with representatives from the People For The Ethical Treatment Of Animals to discuss alternatives to bearskin hats.
Beavers: See Beavers
Body Mass Index (BMI): A measurement which compares a person's weight and height and, although it does not actually measure the percentage of body fat, is recognised as a well-established , objective measure for suitable body weights. BMI for vegetarians is generally lower than in meat-eaters and closer to desirable levels. Similarly the prevalence of obesity is also lower amongst veggies. This may be due to vegetarians' lower energy intake overall, with a lower proportion of energy being supplied by fat.
To obtain your own BMI divide your weight (kg) by your height (m) twice. A “normal” score is between 18.5 and 25, below 18.5 is regarded as under the ideal weight for your height, 25 to 30 as overweight and above 30 as obese!
The BMI is not relevant for children under 2 years old.
Brassicas: Vegetables from the brassica family include: broccoli, cabbage, cauliflower, Brussels sprouts, swede, turnip, kohlrabi, kale and mustard. Brassica vegetables are highly regarded for their nutritional value so at the risk of sounding like my old mum yet again, it really does make sense to eat your greens (and yellows and whites).
Broiler chickens: Broilers are chickens that have been selectively bred and reared for their meat rather than eggs. The industry began in the late 1950’s and there are approximately 116 million broilers in the UK at any one time. Almost 800 million broiler chickens were slaughtered in the UK in 2007.
Buckwheat: A type of seed which is gluten-free (and therefore good for people who are sensitive to wheat or other grains) and not a true cereal as it's actually a fruit seed that is related to the rhubarb family. It’s very rich in calcium, can be used as a substitute for rice and added to casseroles and stews. Buckwheat flour is also great in cakes and pancakes and there are also rumours of a buckwheat noodle-cum-spaghetti called soba!
Bushmeat: The term commonly used for the meat of terrestrial wild animals, including gorillas and chimpanzees, killed for subsistence or commercial purposes throughout many parts of the world.
Butter beans: A relatively large, flat, white variety of Lima bean sometimes known as the Haba, Burma, Guffin or Sugar bean but definitely not to be confused with Eric Scott Esch, a professional heavyweight boxer, kickboxer and mixed martial artist commonly referred to as Butterbean. Click here for a butter bean bruschetta recipe.
By-product: A secondary product that is made as a result of the manufacturing of another product. Leather and gelatine are both by-products of the meat industry.
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