Vegetarian Dieting


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One of the advantages to the vegetarian diet is that it tends to be low in fat and cholesterol. As a result, a vegetarian diet can help you avoid heart problems and even cancer. However, you may also find that you are missing some important vitamins and minerals on a strictly vegetarian diet. It has been said that the key to a successful vegetarian diet is planning. You must decide what you will be eating for every meal in order to ensure that you receive the proper nutrients.

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Vegetarian Dieting

  1. 1. Vegetarian DietingVegetarianism is defined as the practise of consuming solely plant-based foodsand taking out meat, poultry, fish and seafood. Dairy and eggs may or may not beincluded. Compete avoidance of animal products is classified as veganism. Onthe other hand, a diet by definition is the intentional selection and/or limitation offood to control body weight and/or address certain health issues such as highblood pressure, elevated blood sugar and heart disease.In the broadest sense, vegetarianism may be considered a diet in itself as itconfers health benefits including weight loss if done properly. Those who practisethis oftentimes do not wish to call it a diet as this term connotes deprivation andthat it is something you get into for a specific amount of time to achieve a specifichealth goal as opposed to a lifelong lifestyle choice.In the strictest sense, a vegetarian diet can be viewed as a “diet within a diet”wherein excessive fats and high-glycemic fruits are limited and instead morevegetables are consumed.Calories are not so much the concern of vegetarians as plant-based foods: fruits,vegetables, grains, seeds and nuts confer a lot of quality nutrients without thehigh calorie content associated with a conventional diet with large amounts ofmeat (pork and beef) and chicken whether processed or not. However, if one isnot careful, consuming too much starchy food and fruit can lead to elevated
  2. 2. blood sugar levels while too much fats, though healthy and cholesterol-free, canstill lead to weight gain.Not all calories are created equal. Carbohydrate and protein for example containfour calories per gram while fat has nine calories per gram. The same number ofcalories from a hearty salad of leafy greens, nuts and a light dressing may providemore quality energy and nutrients from a hotdog made from processed meat,mayonnaise and white bread. Same goes for the calories in a cup of fresh fruitcompared to cup of hot fudge sundae.Whether vegetarian or not, smart choices have to be made to be able to achievelong term health and wellness and avoid diseases.Those who just converted to a vegetarian lifestyle are recommended to seek theguidance of a health practitioner–a doctor, nutritionist or wellness advocate whocan monitor that essential nutrients are complete and in adequate amounts.Joining a support group also helps to get a broad view of various people’s journey.
  3. 3. Baked TomatoesSlow-baking tomatoes at a low heat gives them a caramelized taste and texture.Servings: 6Preparation Time: 2 minutesCooking Time: 2-3 hoursDifficulty Level: EasyIngredients:6 large, ripe fresh tomatoes, 6 tsp. olive oil, Coarse ground black pepper, 3 clovesgarlic, minced, 3 tbsp. chopped fresh basilPreparation Instructions:Preheat oven to 325 degrees. Cut tomatoes in half horizontally. Place cut sides uponto a baking sheet. Drizzle with oil and sprinkle with pepper. Bake untiltomatoes collapse and begin to caramelize, 2 to 3 hours. Spread garlic ontomatoes about halfway through baking cycle. When done, remove from heat,sprinkle with basil and serve hot, or allow cooling slightly before serving.
  4. 4. Vegetarian GoulashSeasonality: December-March (Winter) Location: Ottawa (Eastern Forest Region)Traditional Hungarian Goulash is made with sausages and stewing meat. Thisvegetarian version of the hearty winter soup takes its texture from mushrooms,red beans and nokedli (knöpfle spätzle -- an Eastern European egg noodle ordumpling vaguely similar to gnocchi). You can also make this recipe in a crock potor a slow cooker, but you will need to cut it in half as it is a large recipe.Servings: 8-10Preparation Time: 30 minutesCooking Time: 30-45 minutesRecommended Wine: ShirazDifficulty Level: EasyIngredients:1 yellow onion, diced, 3-4 cloves garlic, minced, 2 tbsp sesame oil, 1 large parsnip,diced, 1 mid-sized white turnip, diced, 1 large potato, diced (about 2C), 2 Ccooked red kidney beans (tinned is fine), 15 cremini mushrooms, washed andsliced OR diced, 1 tbsp tamari sauce, 1 tbsp paprika, 1 tbsp celery seed, 6 slices ofdried red pepper, chopped (use scissors, its easier), 3 C stewed diced tomatoes
  5. 5. (tinned is fine), 8 C water, 1 C red wine, 1 C nokedli OR knöpfle spätzle (availableat European grocery stores, if unavailable, potato gnocchi may be substituted)Preparation Instructions:In a very large soup pot, saute the onion and garlic in the sesame oil. Addvegetables, water, red wine and seasonings. Bring to a boil, then reduce heat andsimmer, covered, for 30-40 minutes. Add nokedli and allow to boil until pasta iscooked (about 5-6 minutes). Serve hot, with crusty rolls, and enjoy.Grilled VegetablesEasy-to-make and delicious to eat, these grilled vegetables are the perfectaccompaniment to your next cookout.Servings: 4-6Preparation Time: 5 minutesCooking Time: 10-12 minutesDifficulty Level: EasyIngredients:4 medium potatoes, 12 asparagus spears, 1 large tomato, 1/2 lb. fresh greenbeans, 1 small onion, 1 clove garlic, Olive oil, Pepper to taste, Choice of freshherbs to taste,
  6. 6. Preparation Instructions:Prepare vegetables: Cut potatoes into wedges; cut asparagus spears into thirds;cut tomatoes into wedges; cut beans into 1-inch pieces; dice onion; and mincegarlic. Place prepared vegetables on a sheet of aluminum foil approx. 2 feet long.Drizzle vegetables with olive oil and season with pepper and your choice of freshherbs. Wrap the vegetables in the foil, leaving a small opening to let out steam.Place foil on preheated grill. Cook 10-12 minutes or until potatoes are tender.OTHER LINKS:cosmopolitan wiki drinkgreek frappe machinetypes of coffee liqueurchicken 65 historycosmopolitan drink history