Ari's Bread Machine Notes & Basic Bread Recipe

"When the U.S. Dept. of Agriculture brought out its new food guide pyramid, at least one group felt left out: vegetarians. A nutrition expert from New York Medical College has now remedied the problem.

"Arlene Spark, Ph.D., clinical assc. prof. of nutrition, developed a pyramid that helps nonmeat eaters build a healthful diet. Her pyramid matches the USDA version in overall organization, but it offers substitutes for the meat/fish group and for the dairy group. In addition, the veg. pyramid includes special recommendations for vegans....These recommendations ensure that vegans obtain all needed nutrients."

Top portion of pyramid: "Vegans Must Consume Daily" veg. oil (3-5 tsp) and Blackstrap molasses (1 tbs.) and Brewer's yeast (1 tbs.)

2nd portion: "Milk and Milk Substitutes Group" milk, yogurt, cheese and fortified soy milk (with added calcium, vitamins B12 and D) (2-4 servings)

"Meat/Fish Substitutes Group" dry beans, nuts, seeds, peanut butter, tofu, and eggs (2-3 servings)

3rd portion: "Vegetable Group" 3+ servings

"Fruit Group" 2-4 servings

4th portion (bottom of pyramid): "Grains and Starchy Vegetables Group" bread, cereal, rice, pasta, corn, potatoes, and green peas (6-11 servings)


Individual recipes