Healthy vegetarian recipe

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A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet. Indeed, a well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them. If you aren't sure how to create a vegetarian diet that's right for you, talk with your doctor and a registered dietitian. You may follow a vegetarian diet for cultural, religious or ethical reasons. Or you may eat a vegetarian diet to stay healthy and prevent health problems, such as cardiovascular disease.

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http://www.gourmetrecipe.com/recipes/diet-choices/vegetarian-recipes/healthy-vegetarian

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Healthy vegetarian recipe

  1. 1. Healthy Vegetarian RecipesNowadays, more people are embracing as a healthy lifestyle choice once thoughtof as “alternative” eating practises such as vegetarianism. What used to be aminority group has now become an enormous market for food manufacturers,retailers and restaurants. This is a subset of the broader health food segmentwhich includes lactose-free, diabetic-friendly low-glycemic, low-carbohydratemeal and diet options.Vegetarian food is generally viewed as healthy because it provides higheramounts of certain nutrients which are not as prevalent from conventional eatingpractises which have high amounts of animal products, processed and artificialingredients, chemicals and preservatives. Despite the concern of some that itcould be potentially deficient in protein and certain micro-nutrients, carefulplanning of consuming solely plant-based food assures that all nutritiverequirements are met and even exceeded.Keywords you will hear from a lot of vegetarians who promote this lifestyle (withvarying degrees of intensity and passion) are enzymes, phytonutrients andantioxidants. They claim that these predominantly plant-based compoundsbenefit the body in astounding ways from giving the immune system a boost toreversing the ageing process. Aside from this, a diet rich in fruits and vegetablesis high in fiber that aids in overall digestion process from vitamin and mineral
  2. 2. absorption to the waste elimination. Weight loss through natural detoxification isan effect from consuming a diet high in fiber.Not unlike other healthy eating habits, vegetarians should also eat balanced diettaking extra care that there is adequate protein and other important nutrientsthat are not as readily available in most fruits and vegetables. Carbohydrates,protein and even fats all have a place on a healthy vegetarian plate. Fat isrequired by the body to aid in the absorption of certain vitamins. Great plantsources of good fat include nut butters, oils, avocado and coconut.Biryani which is an aromatic and flavorful Indian rice dish is a perfect example of adish that is filling and sustaining. Rice provided energy while the addedingredients boost the nutrient content as well as improve its flavour. It has a lotof seasonal vegetables, nuts and even dried fruit include. Though it is oftentimesmade with chicken, its meat-free counterpart is no less palate-pleasing.Soup and salad recipes are provided as well. Organic ingredients, a boon forvegetarians as these are free from chemical fertilizers and pesticides, are widelyused though these are oftentimes more expensive and hard to come by.BiryaniHyderabad Biryani is famous all over. Here is a recipe for vegetable biryani with allthe goodness in vegetables and flavors of Indian spices.
  3. 3. Servings: 3Preparation Time: 10 minutesCooking Time: 15 minutesDifficulty Level: AverageIngredients:1/5 cup clarified butter or ghee; you can also use any vegetable oil, 2 tablespoonginger garlic and onion paste, ½ tablespoon garam masala (mixed Indian spicespowder, you can find in any Indian store), ½ teaspoon jeera (cumin), 1 tablespoonpaste of fresh green chili and fresh coriander leaves, 1 1/3 cup good qualitybasmati rice, washed well, 1/2 lb. of seasonal vegetables like (carrots, potatoes,green beans chopped about an inch thick), 2 tablespoon coarsely chopped dryfruits or nuts like cashews, almonds, or raisins, Water, Salt to tastePreparation Instructions: Heat ghee in a pressure cooker. Add jeera to it and fry until golden brown. Addginger garlic and onion paste, stirring to avoid sticking to the bottom of thecooker. Once this turns golden brown, add the vegetables and spices. Keepstirring continuously until it softens. Add rice and rest of the ingredients. Place lidon cooker and cook until the indicator whistles twice. Wait 5 minutes, thenremove lid. Serve hot with curd or pickle.
  4. 4. Spinach SoupMade creamy by the addition of potatoes, this healthy soup is best made with lowsodium soy sauce. If you don’t have an immersion blender, puree the soup in 2cup batches using a traditional blender or food processor.Servings: 4Cooking Time: 60 minutesDifficulty Level: EasyIngredients:1 onion (chopped), 1/2 cup + 5 ½ cups water, 3 potatoes (peeled and chopped), 3zucchini (thickly sliced), 1 tablespoons soy sauce, 2 cups tightly packed fresh,spinach leaves, Pepper (freshly ground)Preparation Instructions:Pour ½ cup water into a large pot and place over medium high heat. Add theonion and cook, stirring often, until the onion is soft. Add 5 ½ cups water, thepotatoes, zucchini, and soy sauce. Bring to a boil. Reduce the heat, cover, andsimmer for 35 minutes. Add the spinach leaves and pepper. Cool for 2 minutes.Remove from the stove and puree with an immersion blender. Pour the pureeback into the pot and heat for 5 minutes.
  5. 5. Green Peas and MintThis simple recipe adds real zing to fresh or frozen peas.Servings: 8Preparation Time: 8 minutesCooking Time: 23 minutesDifficulty Level: EasyIngredients:3 tablespoons olive oil, 3/4 cup finely chopped onion, 1 cup coarsely choppedplum tomatoes, 20 ounces fresh or frozen and thawed green peas, 1/2 teaspoonsalt, 1/4 teaspoon freshly ground pepper, 2 tablespoons chopped fresh mintPreparation Instructions:In a large saucepan over medium heat, pour the oil. Once the oil is warm, add theonion. Sauté until golden, about 5 minutes. Add the tomatoes; sauté 3 minutes.Add the peas, salt, and pepper. Cover. Cook for 5 minutes, stirring twice. Removefrom the stove and add the mint, stirring to combine.OTHER LINKS:type of chili peppersmaking sour milk for bakingmanhattan cocktail wikiethiopian yirgacheffe wikidrinks made with apple vodka

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