Independent
Articles About:
1. Vegetarian Diet Plan
2. Vegetarian Diet Suggestions
3. Vegetarian Vitamins
The Vegetarian Diet: A Weight Loss Solution?
By Tony Robinson If you've been to any large banquets recently,
you may have noticed people passing up the prime rib and baked chicken in
order to feast on a vegetarian meal. Vegetarianism seems to be gaining in
popularity each year, spurred on by health concerns, weight difficulties,
and celebrity endorsements. You may find that a vegetarian diet is the key
to weight loss in your particular case.
First of all, it is important to define the vegetarian diet. You may be
surprised to learn that there are actually a variety of vegetarian diets
in use today. In some cases, vegetarians eat only fruits, vegetables, beans,
and nuts. In other cases, they may also eat cheese and drink milk, while
in still other cases, they may eat eggs.
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. Otherwise, you may end up starving
your body of the nutrients you need in order to be healthy.
A major benefit of the vegetarian diet is that it tends to involve a healthy
serving of fruits and vegetables, along with whole grains. However, getting
enough protein can be a challenge. Therefore, you might consider adding
soy to your diet, which is high in protein content. Another important consideration
is iron. You'll need to make sure that you eat spinach and beans in order
to guarantee that you receive enough iron, since you will not be consuming
customary sources of iron such as liver and roast beef.
You may need to supplement your diet with vitamins in order to ensure that
you receive the appropriate amount of B-12, Vitamin D, calcium, and zinc.
Otherwise, you'll have to load up on cereals, soy milk, spinach, and broccoli.
Also, eating a vegetarian diet does not mean you have a license to eat as
many sugary foods as you want. You'll still have to restrict high-calorie
foods.
Variety has been called the spice of life and it is also the key to an
effective vegetarian diet. You'll need to eat an array of fruits and vegetables.
Also, if you do use dairy, be sure that you choose non-fat or low-fat milk
and cheese. Since eggs are rich in cholesterol, you should eat them only
in moderation.
Studies have shown that vegetarians tend to consume fewer calories each
day than meat-eaters. Also, the body mass index--a tool used to measure
obesity--is generally lower for vegetarians than for the population at large.
However, as a vegetarian, you will still need to pay attention to portion
control and calorie counts. Therefore, while vegetarianism may not be a
panacea for weight loss, it can certainly help in the battle against the
bulge.
However, it should be noted here that some people mistakenly look upon
vegetarianism as a quick fix. They figure that if they give up meat for
a couple of weeks, they'll lose weight. Then, after their trial period is
over, they go back to their old eating habits. This is a bad pattern because
it encourages yo-yo dieting. If you decide to go on a vegetarian diet, it
is very important that you stick with it. Otherwise, you may be greatly
disappointed in your weight loss progress.
Vegetarianism is not for everyone. However, if you enjoy fruits and vegetables,
are non-committal about meat, and are good at planning meals, you may want
to go vegan. But if you do not fall into that category, another diet plan
may be preferable. Which diet program you ultimately choose may depend greatly
upon your personal preferences and what kind of diet regimen you are prepared
to follow over the long run. The key to any successful diet is commitment;
you must be determined to succeed.
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As a Teacher of Sport and Physical Education, Tony Robinson has a keen interest in Health and Weight Loss issues. For handy hints and tips for weight loss visit http://www.weight-loss-arena.com
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Hot and Spicy Chick Peas (VEGETARIAN RECIPE)
By The Skinny Cook Summary:
Hot and Spicy Chick Peas By: The Skinny Cook
This delicious Chick pea curry recipe is fully vegetarian, in the tradition
of Vegetarian Indian cooking.
Who said vegetables recipes can't be delicious?
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Hot and Spicy Chick Peas (VEGETARIAN RECIPE)
Makes 2 servings in 45 minutes VEGETABLES / Asian (India) / Side Dish /
Stove / No marinating
Much of the Indian population is vegetarian, and they enjoy the most extensive
vegetable dishes in the world. This is not only because of the predominant
Hindu religion with its respect for all living creatures. Also feeding 1
billion Indian people nowadays can be done much more efficiently by growing
vegetables in stead of animals. Last but not least: when a refrigerator
is not available, it is much easier to use up small portions of vegetables,
in stead of having to slaughter and store 1 big animal.
For vegetarian dishes, you will notice that each Indian region has distinct
cooking techniques and flavoring principles to prepare them.
You have probably also noticed that there are many, many "curry"-recipes.
Actually "Kari" is the Tamil (one of the many languages spoken
in India) translation for the English word "sauce". And "curry"
is the western way of pronouncing this word.
Before coming to Malaysia, my simple western recipe for using chick peas
was to add them in thick soups... Since Malaysia is the melting pot of all
Asian cuisines, I notice that there are as much chick pea curry recipes
as that there are people here.
Here is one of them: a home-cooked chick pea curry recipe from my Indian
friend Ssussi. She uses a lot of fresh ingredients and her recipe takes
a bit more of your time than expected for such a simple yet delicious dish.
INGREDIENTS
* 1 can of chick peas (15 1/2 Oz; 439 gr)
* 1 medium onion, finely chopped
* 1 teaspoon ginger, finely chopped
* 1 clove garlic, finely chopped
* 1 green chilly, finely chopped
* 2 medium well ripened tomatoes, seeded and chopped
* 1 tablespoon fresh coriander chopped
* 1 tablespoon lemon juice
* 10 g vegetable oil
* Spices:
- 1/2 teaspoon turmeric
- 1/2 tablespoon ground coriander
- 1 tea spoon "garam masala"
- salt to taste
PREPARATION
1. Drain chick peas, reserving the liquid.
2. Cook the onions, ginger garlic, chilies and turmeric in the vegetable
oil until golden and softened.
3. Add the tomatoes and cook to soften, then add the ground coriander and
chick peas.
4. Cook for 10 minutes, add the reserved liquid and cook a further 10 minutes.
5. Add "garam masala", lemon juice and stir in the fresh coriander.
Cook gently for 2-3 minutes, adding more liquid, if needed, to make a sauce.
Serve with "naan bread", "chapati" or as a side dish.
Vegetarian Gourmet----Meatless Makeovers
By Cathy O Three years ago I decided to go "meatless."
It wasn't a difficult decision as I wasn't a voracious carnivore to begin
with, however there were a few dishes that I missed that contained meat
and wondered how I was going to live without these favorites.
Rather than resign myself to the notion that these dishes could never be
converted over to a meatless status, I decided to pull myself up by my vegetarian
bootstrings (cotton, of course), and see if I could find a way to convert
these meat-ies to meatless.
The first was my Grammy's recipe for American Chop Suey, actually, almost
everyone's Grammy made this or some variation of it. I tried different ways
but this one comes the closest:
Meatless American Chop Suey
1 vidalia onion chopped 1-2 tbsp. butter 1/2 pkg Quorn (brandname) veggie
grounds frozen 2 cans Campbells Tomato Soup 1 tblsp. catsup (yes catsup,
you can't really taste it, it just adds a rich color to the sauce) sea salt
and pepper to taste
1 lb of your favorite fancy pasta in its rigati form, that means with lines,
or something like like gemelli or rotini
Melt butter in a medium sized skillet over low heat. Add vidalia onion
and gently saute until translucent. Add frozen Quorn grounds and heat till
thawed. Add 2 cans soup and cook over low heat for 5-7 minutes. Add catsup
salt and pepper and cook an additional 102 minutes.
Bring 4 quarts of water to a boil. Add pasta and cook until al dente. Drain
thoroughly and add sauce to pasta. Stir to incorporate completely. Serve.
Serves 4-6 people as a side.
This next one is an adaptation of a Greek-Middle-Eastern recipe for Dolma.
I loved this dish as a youngster summering on Cape Cod. A wonderful Lebanese
family "turned me on" to this dish and I have finally found a
way to make it meatless and spectacular!
Veggie Dolmas
1 jar of Grapeleaves in brine
Filling: 2 cup basmati rice cooked 1/2 cup currants 1/2 cup of pine nuts
ground 1/2 cup quorn grounds thawed 2 tbsp. dried mint (or 1/4 cup fresh
mint chopped fine) 1 tbsp. dried parsely (or 1/4 cup fresh parsely chopped
fine) 1 tsp dried oregano (or 1/8 cup fresh oregano chopped fine) 1 tsp.
sea salt 2 tsp pepper 1 small can tomato paste
Juice of 2 lemons
Remove the grape leaves from the jar, rinse and unfold carefully and rinse
again. Lay paper towels and pat dry. Gently remove any stems that are still
on the leaves.
In a large bowl mix the filling ingredients together till they are well
incorporated.
Carefully separate a few of the leaves and line the bottom of a 1-2 gallon
stock pot.
To roll take a leaf, place 1 heaping tsp of filling in the center of the
leaf about 1/2 inch up from the bottom edge. Fold 1/2 inch up over the filling,
fold each side toward the middle, then beginning at the bottom again roll
the whole package up till you have a 1-2" "log.
Continue with the rolling process till you use up all the filling.
Line the rolled leaves up in a circular pattern in the stock pot till all
are in. Pour the juice of both lemons gently over the rolled leaves. Place
a dinner plate on top with a stone in the middle to keep in place. Gradually
add cold water till it just covers the leaves.
Bring contents to a boil then reduce and simmer for abount 1/2 hour till
tender. Drain water by holding on to stone to keep plate in place and gently
pour out cooking water. Leave plate on till almost cool.
Remove plate and serve with plain yogurt, yummy.
These can be frozen in 1-2 serving sizes for later. I like to do it this
way then microwave them for a minute and a half for a quickie meal.
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Cathy O is a successful author who provides information on http://www.a1-gourmet.com/gift-baskets, http://www.a1-gourmet.com, and gourmet recipes. "In addition to being a freelance writer, I also dabble in Aromatherapy, Herbalism and painting when I am so inspired. Living in the Lake region of Western Maine has been of tremendous inspiration to me and I am proud and happy to call it home."
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Veganism: Not As Intimidating As You Thought
By Kirsten Hawkins To some people, the phrase "Vegan Cuisine"
sounds like an oxymoron. To others, it sounds like the road of a hardcore
food nutritionist. "Scary," was the word used by my roommate when
I announced I was going to try to become a vegan. What most people don't
realize is that it's very possible, indeed even probable, for a creative
chef to make vegan food just as exciting and full of variety as any other
type of cuisine.
What is veganism, first of all? Strictly put, veganism is a diet which
contains no animal byproducts. Not only do vegans not eat meat, like vegetarians,
but they also do not consume any food created by animals. No milk, no eggs,
no dairy of any kind. No pasta derived from eggs. No gelatin. When you stop
to think, it is surprising how much of the typical American diet is animal-derived.
All of this, I admit, can sound rather scary to the typical meat and milk
lover, and certainly to the typical American who is surrounded by fast-food
hamburgers and bologna sandwiches from a young age. But veganism is not
as intimidating as it sounds. In fact, when the right choices in recipe
and menu are made, it can be extraordinarily flavorful and rewarding.
Think of it this way: Vegan cuisine can't rely on heavy, flavorful ingredients
like meat and dairy to get its flavor and substance. So what do they do
instead? They replace those ingredients in a way that makes you never even
miss them- with fresh vegetables, heady spices, wonderful texture combinations
and delicate wheat-based starches.
One of the most uniquely vegan foods on the market, and the one that tends
to scare the layperson the most, is tofu. Tofu is basically a soybean curd
with a sponge-like consistency and a bland taste that absorbs whatever flavors
are around it. Am I tempting you yet?
Wait. Let's try this. Imagine a dish of Italian stuffed shells, loaded
with tomato sauce and basil, garlic, and oregano. Now imagine that instead
of cheese, the shells were stuffed with a mixture of soft tofu, blended
with fresh spinach. The tofu absorbs the Italian spices and has a delicate,
creamy flavor all its own. Would you notice the absence of the cheese? Sure.
Would you miss it? Not likely.
There are many recipes unique to vegan cuisine that are truly surprising
in their variety and tastiness. Curry is one of the darlings of vegan cuisine,
and is available in all forms and flavors. Other wonderful vegan dishes
include several types of stir-fry, swimming in soy sauces and fresh vegetables;
salads overflowing with fresh beans and sweet oil dressings, and many spicy
and exciting side dishes and appetizers. Many people, for example, love
the wonderful garlicky zing of hummus and do not realize that it's a distinctly
vegan food.
Give vegan cuisine a try. Once you stop relying on meat and milk for your
flavor and fullness, you might just discover a whole new world out there,
where spices are abundant and soybean curd can be delicious.
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Kirsten Hawkins is a food and nutrition expert specializing the Mexican, Chinese, and Italian food. Visit http://www.food-and-nutrition.com/ for more information on cooking delicious and healthy meals.
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Vitamins For Vegetarians
By Simon Harris There are a lot of vegetarians amongst us, some by circumstance
and some by choice. Those that are vegetarians by choice can be divided
into two general groups, those that do not eat meat, poultry or fish, but
do consume dairy products as - in theory - the animals are not harmed or
killed by the gathering of those products. Vegans, however, use no animal
products whatsoever.
There are many health benefits to a planned vegetarian diet, as opposed
to the unplanned vegetarian diets that result from poverty and a lack of
food availability. However, there are also some special precautions that
need to be taken to safeguard nutrition, as adequate amounts of some of
the most important nutrients can be more difficult to obtain. This is especially
true for those following the more restrictive vegan diet.
The body is a complex and delicate system, and the foundation of all of
its functioning is chemical and electrical actions, interactions and reactions.
The operation of this system rests firmly upon the balance of these chemicals.
The majority of the chemicals in these essential physical processes come
from the food that we eat, from the nutrients that come from its consumption.
Thus, nutrition has a deep influence of the health of the body and the quality
of its functioning.
Because the brain, like the body, functions on chemical reactions and electrical
impulses, the processes of cognition, emotion, and so on, are also affected
by nutrition. In fact, deficiencies in certain vitamins and minerals can
result in mental illness and retardation, as well as cognitive dysfunction
and difficulties and emotional instability.
The Vitamin B complex offers a perfect example of how vegetarians must
pay special attention to their diets to ensure peak performance of body
and mind. The Vitamin B complex is involved with every major system in the
body and has a role in almost every important bodily process. It is essential
to mental health and functioning, and essential to life itself. However,
there are certain Vitamin B complex vitamins that need special attention
by vegetarians, as vegetarians do not consume the richest sources of these
vitamins.
The richest sources of Vitamin B2 are milk and organ meats. It is available
in enriched breads and cereals, but care must be taken to consume the right
amount daily. Niacin and Vitamin B6 are other B complex vitamins in which
the richest sources are meats and, again, are available in smaller concentrations
in enriched breads and cereals. Vitamin B12 is only found in animal products.
It is important to note that vitamin B12, in addition to being important
to the production of red blood cells, is essential for the normal growth
of children.
Nutritional supplements can serve to enhance the health benefits of the
vegetarian lifestyle. Indeed, they can serve to prevent the serious health
consequences that vitamin deficiency can cause. Nutrition is especially
essential for children, as their minds and bodies are growing and developing.
If you are vegetarian or vegan, you may want to consider the complete, safe
and reliable nutrition that dietary supplements can provide.
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