Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet, Revised and Updated Edition [Paperback]

If you're considering vegetarianism but are wondering how or where to start (or even if it's a good idea) look no further than this excellent book by Canadian dietitians Vesanto Melina and Brenda Davis. This is a wonderful primer on nutrition (and would even be good for anyone who's simply looking to improve one's diet).

Published in 2003, this is a revised and extensively updated version of the 1994 original, and it is definitely the edition to get. The book is 454 pages and contains an absolute wealth of current research that has taken place over the past decade. As the authors state, "Much of what was considered mere speculation 10 years ago is now accepted fact. We...provide more thorough guidance for readers. Several issues that were not dealt with in the original book are addressed" and the recipes are refined. The chapter headings are:

1. Why Be Vegetarian. They cover the gamut of reasons people cite for making the switch--from concerns over health and disease to concerns for the environment, economy, and rights of animals. The latter issues are briefly but powerfully addressed, but it's very tactfully done--they're not at all judgemental or abrasive.

2. Maximizing the Vegetarian Advantage. A very powerful chapter dealing with the health of vegetarians and the impact of diet on diseases, including cancer, gall stones, diabetes (type 2), arthritis, and diseases of the heart, kidneys, and the GI system. Includes nutritional recommendations for good health & prevention of disease.

3. Power from Plants...legumes, nuts, and seeds. All you need to know about protein, iron and zinc in the veg diet. (One tip: Vitamin C greatly increases absorption of iron.)

4. Bone Boosters...milk, greens, and other calcium champions. How to maximize our bodies absorption and use of calcium. (Sodium & excess protein actually rob us of calcium).

5. Energy Plus...goodness from grains. A wealth of info about grains, fibre, and how to maximize nutrient absorption from grains. (One tip: Soak whole grains, legumes, nuts & seeds overnight in lots of cold water (discard soaking water)).

6. Perfect Protectors...vegetables and fuits. Vitamin and mineral content is the focus.

7. Fat Feuds...who's winning? All you need to know about types/amounts of fat--including essential fatty acids and how to ensure we're getting them.

8. Fine-tuning the Vegetarian Diet...vitamin B12

9. Designing the Diet...the vegetarian food guide. Covers food groups, recommended number of servings, serving sizes, number of calories per serving, and how to keep a diet log (important initially to determine areas where one may be having problems).

10. Vegetarian for Life. Deals with special situations (pregnancy/lactation, infancy, childhood, teen years, and those aged 50 and over).

11. Vegetarian Victory Over Weight

12. Vegetarian Diplomacy

13. From Markets to Meals. Tips on where to shop, what to buy, food storage, how to make the transition to vegetarianism, and travel. Includes substitutions for chicken broth, ground beef, gelatin, or egg for those who want to adapt non-veg recipes.

14. Recipes...simple treasures. You'll eventually want a proper veg cookbook or two, but included are a good variety of recipes to get one started plus tips on cooking grains and legumes. The few recipes I've tried so far have been super (My favourite is Hot Tofu and Cool Greens--who'd have thought tofu could taste so yummy!). (Tip: When cooking dry (pre-soaked) beans, do not add salt, tomato, or other highly acidic ingredients until after the beans have become tender or they'll be hard to digest!)

In conclusion, this is a comprehensive, incredibly informative (not to mention interesting) guide for the person interested in learning how to become a healthy vegetarian. Whatever your motivation--be it a desire to improve your health & nutrition, to lower your risk for many diseases, to lose weight, to be more environmentally-responsible, or something else, you won't find a better (or at the time of writing a more current) resource than this fantastic book. It's the perfect place to start. In short, I simply cannot praise highly enough, and I recommend it unconditionally!

I became vegetarian (not vegan, yet) 10 years ago, love food and cooking, and own at least 50 cookbooks. This book has become one of the 6 food-related books that I use the most. They are (not in any particular order):

1. Becoming Vegetarian by Vesanto Melina and Brenda Davis

Haven't actually tried the recipes at the back, though they look good and I do intend to, but have found this to be the best reference book I've seen on nutrition. Lots of details and explanations which I crave and which many other books skip over, while remaining very reader-friendly. I refer to it on a regular basis. I would say a must for any vegetarian, and even for non-vegetarians.

2. The All New Purity Cookbook

Not vegetarian, but good old-fashioned Canadian comfort-food which I modify to make vegetarian. I use it mostly for baking, but also for a variety of non-desserts such as the great "Savoury Beef Stew" (I use firm tofu instead). The pineapple "Upside-Down Cake" is one of my favourites.

3. Madhur Jaffrey's "World Vegetarian"

My absolute favourite so far. Though I haven't tried the popular Moosewood or Deborah Madison books, yet, I can hardly imagine anything beating this!

Wonderful, wonderful recipes from all over the world, with lots of bean recipes that I actually can't stop myself from eating to the last bite! I find the Indian/Middle-Eastern recipes the best, here. Very much vegan-friendly. Some of my favourites are Moroccan "Chickpea Stew with 6 Vegetables", Persian "Pilaf with Lime and Green Beans", Chinese-American "Stir-Fried Sweet-and-Sour Potato Shreds"... I've tried over 40 of the recipes, many of which have become all-time favourites, most of which I've enjoyed, a few of which I found to be borderline 'duds', all of which I have learned a lot about cooking from. I'd rate this one 4.8 out of 5.

4. Thai Vegetarian Cooking by Vatcharin Bhumichitr

Yummy! Have tried at least a dozen, and not one 'dud'. Anything made with the "Red Curry Paste" p.105 has made it to my favourites list. Ingredients lists are long, but instructions are short and easy. Definitely recommended. 4.5 out of 5.

5. Company's Coming Meatless Cooking

(I have the French version, so names and page numbers may differ.)

I wouldn't recommend it for vegans, but very good for a beginning vegetarian or someone looking for old favourites. Lots of good old comfort foods that I missed, such as "Roti Favori (like meatloaf) p. 82, "Boulettes Fantaisie" (Fancy 'meatballs'?) p. 84, "Simili boulettes de Viande" (pork-style 'meatballs') p.86 and the delicious quiche p. 94. I was less enchanted with some of the recipes, such as "Pate au Presque-Poulet" (nearly-chicken pate) p. 76, which I found rather unflavourful, and the "Saucisses au Tofu" (Tofu sausages) p. 74 which wouldn't hold together, but that's ok. Maybe I should have rated it 3 instead of 4, but the recipes I like, I use all the time! Oh, and the "Dessert au Fromage et a l'Ananas" (cheese and pineapple dessert) p. 32, is marvellous!

6. Prevention Magazine's Nutrition Advisor by Mark Bricklin

Basically a book filled with nutrition labels for over 1000 foods. I just find it very handy because I like to read up on and compare various foods for nutritive value, but this is probably not everyone's 'cup of tea'. It has it's flaws, such as giving information for items such as 'blueberry pie', without giving details on ingredients. It seems to me recipes must vary considerably, no? But, I haven't found any better, yet.

Like many non-vegetarians, I have always been a little curious about vegetarian diets. Is being vegetarian really better? Why do we hear so many stories about anemic vegetarians, their lack of B12 vitamins, etc.?

Because I tend to be curious and never satisfied by the myths we hear, I wanted to learn more about vegetarians diets, so I bought this book called "Becoming Vegetarian". This is probably one of the best nutritional reference books I have ever read. The book is divided into four main sections:
- the benefits of being vegetarian (for your health, the environment and the animal)
- nutritional information that would be useful for any human being including non-vegetarians (i.e., how to balance proteins, carbohydrates and fats in your diets, what minerals and vitamins do you need and how you can get them)
- how to become vegetarian (i.e. changing how you do groceries, designing menus and the proper etiquette for being vegetarian in a "meat eaters" world).

What I enjoy the most about this book is that the authors are not preachy. They simply present the facts and let you make more informed decisions about your diet. In other words, being vegetarian does not imply that you are eating healthy; especially if you diet is based on fries and pasta.

The book also makes the point that becoming vegetarian can be easy. Eating healthy as a vegetarian does not require tracking everything you eat and making sure that you are obtaining all your vitamins and minerals. In fact, as long as you vary the food you eat, you are likely getting all the nutrients you need.