WHAT SYOUR EXCUSEAnswering excuses Singaporeans give.A guide to understanding vegetarianism better.

V E G E T A R I A N S O C I E T Y S I N G A P O R E

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#01 YOUR

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#02

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Hey you,What’s your excuse?Being vegetarian is so boring cos’ vegetarians are all the same!

It isn’t a healthy diet formyself cos’ vegetarians don’t get enough protein.

There’snowhereto eat! It’s sodifficult to findvegetarian foodstalls in Singapore.

EXCUSE #01

Being vegetarianis so boring cos’vegetarians are

all the same.A very frequent asked question: Are there different types of vegetarians?What is the difference with veganismand vegetarianism?

Well, there are different kinds of vegetarians, depending on what they eat. The definition of a vegetarian that is most widely accepted by fellow vegetarians is a person who eats no meat, fish, or poultry. A vegetarian consistently avoids all flesh foods, as well as byproducts of meat and fish. Vegetarian diets vary in the extent to which they exclude animal products.

One adaptation of a vegetarian diet is a raw foods diet, in which adherents eat a diet that consists primarily of uncooked foods. The fruitarian diet consists only of fruits; vegetables botanically classified as fruits, such as tomatoes, eggplant, zucchini, and avocados; and seeds and nuts.

In general, a semi-vegetarian is someone who is cutting back on his or her intake of meat. A pollo vegetarian avoids red meat and fish but eats chicken. A pesco pollo vegetarian avoids red meat but eats chicken and fish.

These terms stretch the true definition of a vegetarian, and only the term semi-vegetarian is actually used with much frequency.

A lacto ovo vegetarian diet excludes meat, fish, and poultry but includes dairy products and eggs. Most vegetarians in the U.S., Canada, and Western Europe fall into this category.

Lacto ovo vegetarians eat such foods as cheese, ice cream, yogurt, milk, and eggs, as well as foods made with these ingredients.

A lacto vegetarian diet excludes meat, fish, and poultry, as well as eggs and any foods which contains eggs.

A lacto vegetarian would, however, eat dairy products such as milk, yogurt, and cheese.

Technically, the term vegan refers to more than just the diet alone. Some vegans avoid honey.

A vegan is a vegetarian who avoids eating or using all animal products, including meat, fish, eggs, dairy products, any foods containing by-products of these ingredients, wool, silk, leather, and any nonfood items made with animal byproducts.

SEMI-VEGETARIAN

LACTO OVOVEGETARIAN

LACTOVEGETARIAN

VEGAN

EXCUSE

#02

It isn’t a healthydiet for myself cos’ vegetarians don’tget enough protein.

People are pretty much obsessed with protein. Vegetarians are bombarded with questions about where they get their protein. Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. In reality, we need small amounts of protein.

Here’s a brief guide on certain food itemsthat contains protein. It is very easy for a vegetarian diet to meet the recommendations for protein, as long as the calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day.

BLACK BEANS FIRM TOFU

1 cup15

4 ounces11

SOYA BEANS WHOLE MEAL BREAD

MUSHROOMS SOY MILK

1 cup gm29

1 cup07

2 slices05

1 cup02

CAULIFLOWER BROCCOLI

LENTILS TOMATO

1 cup gm18

1 cup02

1 cup04

1 cup01

GREEN PEPPER ONION

PEAR SPINACH

1 cup01

1 cup01 02

1 cup

1 small05

BREAKFAST PROTEIN2 slices whole meal toast 5gm2 tablespoons peanut butter 8gm1 banana 1gm

LUNCH6 oz. soy yogurt 6gm2 tablespoons almonds 4gm1 baked potato 4gm1 cup cut carrots 1gm

DINNER1 cup cooked lentils 18gm1 cup cooked bulgur 6gm1 cup cooked broccoli 4gm

SNACK1 cup soymilk 7gm

Total amount of protein supplied insample vegetaian meal (per day): 64gm

Total amount of protein needed (per day): 46-58gm

STANDARD SAMPLE VEGETARIAN MEAL

FOR A FEMALE

BREAKFAST PROTEIN1 cup oatmeal 6gm1 cup soymilk 7gm1 bagel 9gm

LUNCH2 slices of wholemeal bread 5gm1 cup vegetarian baked beans 12gm

DINNER5 oz. tofu, firm 11gm1 cup cooked broccoli 4gm1 cup cooked brown rice 5gm2 tablespoons almonds 4gm

SNACK6 crackers 2gm2 tablespoons peanut butter 8gm

Total amount of protein supplied insample vegetaian meal (per day): 73gm

Total amount of protein needed (per day): 56-70gm

STANDARD SAMPLE VEGETARIAN MEAL FOR A MALE

EXCUSE

#03

NORTH

Zi Zai Vegetarian236 Yishun Ring Road#01-1000Tel: 63654419Opening Hours: Daily 7:30am - 9:45pm

Vegetarian EraBlk 122 Ang Mo Kio Ave 3Tel: 96109123Opening hours: 7am - 9pm

Eight Immortals Vegetarian Restaurant241 Jalan Ahmad Ibrahim #01-06The Village @ Jurong HillTel: 62667707Opening hours: 24 hours

Vegetarian VillasJurong West St 41 #01-264Tel: 68973977Opening hours: Until 9pm,Closed on Wednesdays

WEST

EAST

SOUTH

Naïve99 East Coast RoadTel: 63480668Opening hours: Daily 11:30am-3pm, 5:30-10pm

Vegan Burg44 Jalan EunosTel: 68446868Opening hours: Daily 11am-10pm

Pangat Indian Vegetarian1 Hardbourfront Walk Vivocity Food Republic #B2-39Tel: 90283574Opening hours: Daily 11am - 9:30pm

Xing Guang Vegetarian Food120 Bukiet Merah Lane 1Alexandra Village Food Centre #01-64Opening hours: Daily 7am - 1pm

There are actually many vegetarian food outlets located at different areas of Singapore. However, we sometimes overlook and mistaken the eateries as a non-vegetarian place.

Here are some suggestions on where to go for vegetarian food in Singapore. And if the food outlets are too far or inconvenient for you, we also have provided three delicious vegetarian recipes.

So no more excuses!

Garden pizza

Bell pepper, zucchini and flavourful fresh tomato saucegive this vegetarian pizza ataste of summer.

R E C I P E # 0 1

INGREDIENTS

PREPARATION1. Preheat grill to medium-high. (For charcoal grilling or an oven variation, see below.)

2. Grill zucchini until marked and softened, about 4 minutes. Thinly slice. Reduce heat to low.

3. Process tomatoes, tomato paste, basil, oregano, salt and pepper in a food processor until smooth, scraping down the sides as needed.

4. Sprinkle cornmeal onto a pizza peel or large baking sheet. Roll out the dough (see Tip) and transfer it to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.

5. Slide the crust onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.

6. Using a large spatula, flip the crust. Spread the tomato mixture on the crust, leaving a 1-inch border. Quickly top with mozzarella, bell pepper and the zucchini. Sprinkle on Parmesan.

7. Close the lid again and grill until the cheese has melted and the bottom of the crust has browned, about 8 minutes.

A one-dish Italian-style mealwith olives, red bell peppers, and prosciutto is sure to make your day.

Antipasto-style Penne

R E C I P E # 0 2

INGREDIENTS

halves, drained and chopped

artichoke hearts, drained and chopped

Reggiano cheese, divided

PREPARATION1. Preheat broiler.

2. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 8 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 5 minutes. Peel and chop bell pepper; place in a large bowl. Stir in olives, pesto, prosciutto, tomatoes, and artichokes.

3. Cook the pasta according to package directions, omitting salt and fat; drain. Add cooked pasta

bell pepper mixture, and toss gently to combine. Spoon about 1 cup pasta mixture into each of 6 bowls, and sprinkle each serving with 2 teaspoons remaining cheese and 2 teaspoons pine nuts.

Note:If you prefer crispy prosciutto, spread it out on a baking sheet and broil 4 minutes.

Avocado, feta &

cabbage wrap

R E C I P E # 0 3

PREPARE1. Layer shredded red cabbage, sprouts, and watercress sprigs. Top with feta cheese and thinly sliced avocado. Season with salt and pepper and a squeeze of lime.

INGREDIENTS

What’s Your Excuse is a campaign introduced by Vegetarian Society Singapore in 2013. We provide substantial information that tackles the excuses that Singaporeans make the most about vegetarianism. The campaign strives to change the stereotypical mind-set Singaporeans have and also encourages the society to stop giving excuses for not going vegetarians or meat-free.

Vegetarian Society (Singapore), VSS, is non-profit, non-religious organisation formed in 1999. We are a member of the International Vegetarian Union. We strive to build a more humane and harmonious world for everyone on the planet, for our children, as well as for our fellow creatures.

Environmental degradation, global warming, the high incidence of cancer, heart and other diseases have resulted in much untold physical, emotional and financial hardship.

Much of this is unnecessary and preventable if only we knew and made the right choices. VSS’ efforts are directed at the prudence of prevention through, and we believe that education is the key.

Learn more about the misconceptions of vegetarianism @ our website: www.whatsyourexcuse.com.sg

Volunteer atVegetarian SocietySingapore today!

To join us, visitwww.vegetarian-society.org/Join

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