Vegetarian Diet


Switching to a vegetarian diet will not transform you into an eccentric person or a fanatical animal lover – although most of us do adore animals! This change to vegetarianism is for most people a change to a healthier selection of foods.

Health-conscious people all over the world are frequent visitors to gyms, running, walking and taking part in organised sports. Coupled with this awareness of the necessity of physical fitness, is the realisation that their daily intake or avoidance of certain foods can greatly assist them in their quest for a healthier happy self. Dependance on fish, poultry and meat as the main source of protein is the result of a belief (or system of beliefs) accepted as authoritative by some groups or schools and not of nutritional teachings. Vegetarians do not eat fish or meat or any of their by-products such as gelatin and beef, chicken, lamb or fish bouillon cubes. It is important to acquire a sound knowledge of food values, preparation and cooking methods in order to make a successful change to a healthier vegetarian diet.

Types of Vegetarians.

These vegetarians consume dairy products (milk, cheese, yoghurt) and eggs as no animals were killed in order to acquire these products.

They do allow dairy products in their diet.

This is the purest form of vegetarianism as neither dairy products nor eggs are allowed. Vegans do need to make up for the protein deficiency by eating nuts and soya beans.

Meatless meals can be made interesting, satisfying and delicious. Below is an example of what you can put on the table for your family.

Vegetarian Menu for A Day.

Sunday Breakfast:
Fresh fruit juice
Muesli with milk, yoghurt, soy milk or fresh fruit juice
Toasted wholewheat bread with nut butter, plain butter or vege-butter
Herbal tea

Sunday Lunch:
Vegetarian cottage pie
Green beans
Hot beetroot salad
Apple and pecan upside down pudding

Sunday Supper:
Tomato and avocado salad
Wholewheat muffins and butter, vege-butter or nut butter
Herbal tea

Here are some recipes to get you started:

Vegetarian cottage pie
Cover 1 1/2 cups soya mince with hot water. Add 1 teaspoon Marmite, and stir until dissolved. Cook for about 12 minutes until all the water has been absorbed.
Mix 1 medium onion, finely grated with a pinch of sage, and a pinch of salt. Add this mixture to the soya mince.
Add 2 grated cooking apples to this mixture.
Add a 1/4 to 1/2 a cup of water to the soya mince mixture and cook on the stove for another 10-15 minutes.
Cook the potatoes. Mash the drained potatoes and beat in 1 tablespoon butter and 1/4 cup water.
Spoon the soya mince into a casserole and spread.
Spread the mashed potatoes on top of the soya mince.
Place in a hot oven to brown the potato topping.

Green beans
Cook 2 cups of green beans in lightly salted water for about 10 minutes. Drain.
Brown a 1/4 cup of chopped almonds in 1/2 a tablespoon of butter.
Toss beans, almonds and a teaspoon of butter together and serve with the vegetarian cottage pie.

Wholewheat muffins
Preheat the oven at 400 degrees Farenheit or 200 degrees Celcius.
Beat together 1 egg, a 1/4 cup vegetable oil, 2 tablespoons fruit sugar and a 3/4 cup of water.
Combine 1 1/2 cups wholewheat flour, 1/2 cup digestive bran, a pinch of salt and 2 teaspoons baking powder.
Make a well in the flour mixture and add the liquid ingredients. Beat until all the flour is moistened.
Bake in non-stick muffin tins for about 20 minutes.
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