Ecofriendly Things

 VEGETARIAN DIETING FOODS

FOOD TO EAT :

A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats and proteins.

To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh, tofu and .

If you follow a lacto-ovo-vegetarian diet, eggs and dairy can also boost your protein intake.

Eating nutrient-dense whole foods like fruits, vegetables and whole grains will supply a range of important vitamins and minerals to fill in any nutritional gaps in your diet.

A Few Healthy And Vegetarian Food we can eat during diet :

    Fruits: Apples, bananas, berries, oranges, melons, pears, peaches

     Vegetables : leafy greens , asparagus, broccoli, tomatoes, carrots.

     Grains : Quinoa, barley, buckwheat, rice, oats.

     Legumes : Lentils, beans, peas, chickpeas.   

     Nuts : Almonds, walnuts, cashews, chestnuts.

     Seeds : Flaxseeds, chia and hemp seeds.

     Healthy fats : Coconut oil, olive oil, avocados.

     Proteins : Tempeh, tofu, seitan, natto, nutritional yeast, spirulina, eggs, dairy 

                            product.

Best Healthy Vegetarian Dishes Recipe's:

• Peanut Butter Noodles:

Peanut butter is high in healthy monounsaturated fats, making it a solid part of any weight-loss recipe. Ginger may be able to reduce feelings of hunger and rev up metabolism, too.

Ingredients

• 1/4 cup peanut butter

• 1 tablespoon soy sauce

• 1 tablespoon agave or sweetener of choice

• 2 tablespoons water

• 1 clove garlic, minced

• 1 teaspoon minced ginger

• 1/2 tablespoon apple cider vinegar (or rice wine vinegar)

• 1 teaspoon sesame oil

• 1/2 teaspoon sriracha (or other red chili sauce)

• 4 oz soba noodles

• 3/4 cup julienned cucumber

• 1 scallion, diced

• 1/4 cup peanuts, for garnish (optional)

• 1/2 scallion, diced, for garnish (optional)

Directions

Combine first nine ingredients (peanut butter through sriracha) to form a sauce, mixing well until thoroughly blended and smooth. Cook soba noodles according to package directions and cover in cold water as soon as removed from heat. Once cool (about 20 to 30 seconds), drain noodles, and toss with sauce, scallions, and cucumber. Top with peanuts and additional scallions, if desired.

• Apple-Cinnamon Oats

Research finds that cinnamon can keep blood sugar steady—something that's key for healthy weight loss. It may prevent that typical post-meal sugar spike and subsequent crash that can lead to cravings. As for almonds? They have healthy, filling, good-for-you fat that, in moderation, helps keep any of your health goals on track.

Ingredients

• 1/2 apple, chopped

• 1 teaspoon cinnamon, plus more for baking apples

• 1 cup unsweetened vanilla almond milk

• 1/2 cup rolled oats

• 1 dash salt (optional)

• 1 to 2 tablespoons unsalted slivered almonds

• 1 tablespoon maple syrup (optional)

Directions

Preheat oven to 350°F. Place apple on a baking sheet and sprinkle with cinnamon as desired. Bake for 5 to 7 minutes until soft. Meanwhile, in a small pot, bring almond milk to a boil. Stir in oats, 1 teaspoon cinnamon, and salt, lowering heat to medium-low. Simmer for 3 to 5 minutes, stirring occasionally. Cut apple into bite-size pieces. Once oats have reached desired consistency, stir in baked apples, almonds, and maple syrup.

Paneer Vermicelli Upma

Vermicelli upma is a great option for weight loss. Vermicelli is like small noodles cooked with vegetables, paneer and served with chutney. It is a yummy and easy peasy dish which is very filling and nourishing. There are so many options and variations possible with it. You can add cottage cheese (paneer), peanuts, chicken, egg or even tofu to it.

Ingredients:

• 50 gms Bambino Vermicelli (Semiyan)

• 1 small Onion finely chopped

• 1 small Tomato finely chopped

• 50 gms Paneer (Cottage Cheese)

• 100 gms finely chopped Assorted Vegetables (Peas, Carrots, French Beans, Cauliflower, Babycorn)

• 1/2 tsp Turmeric powder (Haldi)

• 1-2 Green chilies, finely chopped

• 1/2 tsp Red Chilly Powder

• 5-6 Curry leaves (Kadipatta)

• 1 tblsp Coriander (Hara Dhania), finely chopped

• 1 tsp Mustard Seeds (Rai)

• 5 gms

• Salt to taste

• 2 – 3 cups Water

Directions:

1. Heat oil in a kadhai. Meanwhile keep water to boil. When the water starts to boil add the vermicelli to the boiling water and also add 1/2 tsp salt. Stir well with a light hand. Boil it for 5 minutes approximately. Make sure that they are slightly undone (Al Dente). To test press one vermicelli between your fingers. It should feel slightly undone. Should not get pulpy immediately

1. After 5 – 7 minutes remove the vermicelli by straining it and removing all the water. Remember not to cover it completely while it is still hot. Let the hot air escape. Otherwise the vermicelli will get clumpy and sticky to each other. It is always better to keep it with a mesh.

1. Important Tip: If you want to keep the boiled vermicelli for later use you can apply little oil to it and store it in the refrigerator. You can boil double the quantity and save it for next time. The boiled vermicelli stays good 2 – 3 days easily without spoiling.

1. Meanwhile heat oil in a kadhai / pan and add mustard seeds to it and wait till they splutter. After they splutter add curry leaves.

1. Add the onion and green chilies and sauté till the onions are transparent. Add all the chopped vegetables. Add salt.

1. Cover and cook on low flame till all the vegetables are done. Takes 3 – 4 minutes. The vegetables should not get brown. They should just get soft.

1. Now add cubed paneer pieces. And cook for 2 – 3 minutes till the paneer gets slightly sauteed.

1. Add the tomatoes and sauté it for 2-3 mins.

1. Add turmeric powder and red chilly powder.

1. Add the boiled vermicelli to the tempered vegetables. Mix nicely with a light hand.

1. Cook for 2-3 minutes. Switch off the flame and sprinkle some lemon juice.

1. Serve hot garnished with chopped coriander.

Masala Oats Recipe

Here is masala oats recipe. This Saffola masala oats recipe is perfect for weight loss. These masala oats are a complete meal if you serve it will dahi / curd. Oats are a great source of fibre. They keep you full for a longer period of time. Saffola oats are good for weight loss. This is a easy masala oats recipe loaded with vegetables. 

Ingredients:

• 3/4 cup Plain Saffola Oats
• 1/2 cup chopped Vegetables (Carrots, Beans, Cauliflower, Peas)
• 1 small chopped Onion
• 1 small chopped Tomato
• 1 Green Chilly chopped
• 1/2 tsp grated Ginger
• 10 – 12 Curry Leaves
• 1 tsp Mustard Seeds (Rai)
• 1/2 tsp Red Chilly Powder
• 1/2 tsp Coriander Powder
• 1/2 tsp garam Masala Powder
• 1/2 tsp Turmeric Powder
• Salt to taste
• 2 cups water
• 1 tblsp Coriander Leaves
• 1 tsp Ghee / Oil

Directions:

1. In a pan dry roast the oats on low flame for 5 mins. Take it out in a dry plate. Keep aside.

1. In the same pan now heat oil, add the mustard seeds. When the mustard begins to crackle add the curry leaves.

1. Now add the chopped onions and grated ginger.

1. Stir fry till the onions gets pink and translucent. Do not let them become brown or they will taste bitter.

1. Now add the chopped mix vegetables. Add the salt and cook for 5 mins so that they are partially cooked.

1. Now add the turmeric powder, green chilly red chilly powder, coriander powder, garam masala powder and chopped tomatoes.

1. Cook till the tomatoes get partially cooked.

1. Now add the dry roasted oats.

1. Also add 2 cups of water. Mix everything well.

1. Cover and cook for 5 mins. Now stir well with the ladle and add the chopped coriander leaves.

1. Sprinkle lemon juice.

1. Your yummy healthy masala oats are ready. Serve it with tangy green chutney to make it more delectable. You can also serve dahi with it.

Indian Mix Vegetable Stir Fry

Here is the recipe of Indian mix vegetable stir fry sabzi. A super easy, simple, tasty, healthy and colorful dispora of mix vegetables. It can be prepared in a jiffy and goes well with any kind of dal, curry or gravy. Infact it is delicious to eat it like that. Perfect stir fry recipe to fulfil the daily requirement of green vegetables. This mix vegetable stir fry is a feast for the eyes.

Ingredients:

• 1/4 cup Zuchini

• 1/4 cup Babycorn

• 1/4 cup Capsicum

• 1/4 cup Red Bellpepper

• 1/4 cup Yellow Bellpepper

• 1/4 cup Paneer

• 1 big Onion

• Salt as per taste

• 1/4 tsp Red Chilly Powder

• 1/2 tsp Turmeric/Haldi Powder

• 1/2 tsp Coriander/Dhania Powder

• 1 tbsp Butter /Ghee

• 1/2 tbsp Jeera

• 1/2 tbsp Ginger Garlic Paste

Direction:

• Wash and chop all the vegetables into small cubes of even size. You can add any vegetable here – french beans, carrot, broccoli.

• Heat ghee/ butter in a kadhai/wok.

• Add jeera seeds. When spluttering stops, add cubed onions. Stir fry till translucent or pinkish.

• Then add ginger garlic paste. Saute for a minute to remove the raw smell of the garlic.

• Add all the dry masala – turmeric, red chilly powder and coriander powder. You can even replace red chilly powder with black pepper powder.

• Immediately add babycorn and salt and stir fry till the babycorn is done.

• Then add zucchini, bell peppers and capsicum.

• Cook the vegetables on high flame tossing constantly till the vegetables are done.

• Last add the cubed paneer pieces.

• Mix well and cook for a min.

• Now take out the stir fried vegetables in a dish and serve hot.

• Your mix vegetable stir fry vegetable is ready. The beauty of this recipe is its simplicity. It’s a delicious stir fry where the natural sweetness of paneer is countered with the slight sharpness of the capsicum.

Benefits Of Vegetarian Diet :

• Good for heart health. Vegetarians may be up to one-third less likely to die or be hospitalized for heart disease. 

Reduces cancer risk. 

• Prevents type 2 diabetes. 

• Lowers blood pressure. 

• Decreases asthma symptoms. 

• Promotes bone health.

STAY HEALTHY ......

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