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Vegetarian's
Lifestyle
| Daily
Guide | Quic
Reciepe |
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Opting for a
"Green" life might be a good step forward as scientific data
suggests positive relationships between a vegetarian diet and reduced
risk for several chronic degenerative diseases and conditions, including
obesity, coronary artery disease, hypertension and some types of cancer.
Vegetarian diets, like all diets, need to be planned appropriately to be
nutritionally adequate.
Vegetarianism in Perspective
The eating patterns of vegetarians vary considerably. The lacto-ovo-vegetarian
eating pattern is based on grains, vegetables, fruits, legumes, seeds,
nuts, dairy products, and eggs, and excludes meat, fish, and fowl. The vegan,
or total vegetarian, eating pattern is similar to the
lacto-ovo-vegetarian pattern except for the additional exclusion of
eggs, dairy, and other animal products. Even within these patterns,
considerable variation may exist in the extent to which animal products
are avoided. Therefore, individual assessment is required to accurately
evaluate the nutritional quality of a vegetarian's dietary intake.
In addition to the health advantages, other considerations that may lead
a person to adopt a vegetarian diet pattern include concern for the
environment, ecology, and world hunger issues. Vegetarians also cite
economic reasons, ethical considerations, and religious beliefs as their
reasons for following this type of diet pattern. Consumer demand for
vegetarian options has resulted in increasing numbers of foodservices
that offer vegetarian options.
Please check out our other pages in this channel for the complete guide
on how you can choose to become a Vegetarian and lead a healthy and
prosperous life!
Source:
www.eatright.org
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Daily
Food Guide For A Vegetarian Diet
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To
follow a vegetarian diet, include the following servings on a
daily basis. Since, our Deshi food tends to be fried and spicy,
make sure that these factors are kept at a minimum. Try to boil
your vegetables whenever possible and cooking with less spice is
always good.
If you happen to be a Vegan (total vegetarian), make sure you
include products rich in Vitamin B-12 such as rice paste,
breakfast cereal or nutritional yeast.
Also remember, that milk products are good sources of riboflavin
(vitamin B complex) and calcium. If you do not include dairy
products in your diet, be sure you include other sources of these
nutrients such as dark green vegetables, beans and perhaps a
calcium supplement.
Key: T = tablespoon; t = teaspoon; c = cup |
| Food
Group |
Servings |
Choose |
| GRAINS |
6-11
servings |
Whole
grain bread (1 slice),
Cereal(3/4c), Oatmeal (porridge) (1/2c), Cooked rice or pasta (1/2
c |
| FRUITS
& VEGETABLES |
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| a.
Dark green and leafy vegetables . a rich source of Vitamin A &
folic acid |
1-2
servings |
Lettuce,
laal shac (red leaf lettuce), spinach, broccoli,
watercress, asparagus etc |
| b.
Vitamin C sources |
1-2
servings |
Whole
orange, half grapefruit, mango, papaya etc |
| c.
Other fruits and vegetables |
2
servings |
Carrots,
corn, eggplant, mushrooms, peas, potatoes, sweet potatoes,
zucchini, apples, grapes (1/2 c) |
| DAIRY |
2
or more servings |
Low
fat or nonfat milk, low fat yogurt, low fat cheese |
| PROTEIN |
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| Legumes |
3
or more servings |
Cooked
beans, split peas, lentils |
| NUTS
& SEEDS |
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Sunflower
seeds (1/4 c), peanut butter (2 T) |
| EGGS |
|
Large
egg (no more than 3-4 per week) |
| FATS
& OILS |
1-2
servings |
Butter,
margarine, cooking oil eg. sunflower, mustard etc. (1T) |
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Quic
Reciepe
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Special
Dosa
2 cups par boiled rice
2 cups raw rice
1 cup black gram daal (lentils)
3 pinches coloring
¼ tsp cooking soda
Oil for frying, as required
4 tsp salt
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| Method
Soak rice and daal
together in water for 4 hours and then grind to smooth paste.
Add salt just before taking out from grinder and allow to ferment
for 15 hours.
Next day in the morning add color and soda to the batter.
Mix well and pour on the hot pan, but the dosa should be
thicker.
Fry both sides with oil and serve hot |
Paneer
Cutlet
½ cup milk
½ tsp pepper
½ tsp red chili powder
200g paneer (cheese), grated
5 potatoes, boiled, mashed
4 tbsp flour
Bread crumbs as required
4 tbsp oil
2 tsp salt |
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Method
Cook the flour in the heated oil for 1 minute,
then add the milk, stirring continuously.
Once a thick lump is formed, remove from the heat and then add the
grated paneer.
Now add the mashed potatoes, mix well, add the salt, pepper and
chili powder.
Divide the batter into balls and flatten each ball into a patties
shape.
Roll each patties in bread crumbs and chill for some time.
Shallow fry and serve with sauce |
Green
Salad
1 bunch lettuce, shredded
2 firm tomatoes, sliced
1 cucumber, cut into squares
1 - 2 eggs boiled, cut into round slices
½ cup peas, boiled and chilled
1 carrot, grated
For the French dressing:
½ tsp mustard powder
¼ tsp black pepper
1 tsp sugar
¼ cup vinegar
1 cup salad oil
3 tsp lemon juice
½ tsp salt |
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| Method
Take a flat salad
dish, arrange cucumber and tomatoes in the center.
Place the chilled peas around the cucumber and tomatoes and
arrange lettuce around it.
Arrange sliced eggs on the lettuce, sprinkle the grated carrot on
top of the salad.
Pour the French dressing all over the salad. Serve chilled.
Method for preparing the French dressing:
Put all the ingredients in a bottle and shake it thoroughly. It
can be stored in the fridge for a long time
Serves three |
Cauliflower
and Pea Soup
1/2 kg
cauliflower
1 cup green peas
3 whole green chilies
1 tsp cumin seeds
Pinch of asafetida
1 tsp chopped coriander
1 tsp grated coconut
Salt to taste
1/2 tsp oil |
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| Method
Cut the cauliflower
into big florets and keep aside. Boil the peas.
Heat the oil in a saucepan and add the cumin seeds, asafetida and
green chilies. Add the cauliflower and enough water to cook it. Do
not cover the pan, or the vegetables will become soggy. Cook until
almost done and add the green peas and salt. Add the fresh
coriander and grated coconut just before serving.
Serve hot. |
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