Vegetable Recipes

Tips

The Good Old “Salad Days”

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“I am a vegetarian”… is a phrase that makes you go woah. As soon as someone says this, we think to ourselves, “How can this person not like meat?” It’s not like they are friends with all the furries and fuzzies of the world, it’s just a lifestyle choice.
You are probably wondering what I mean by “salad days” right? Well, if you want that youthful glow back, better keep reading to find out “How”.

I am pretty sure that you are aware of the fact that vegetarians are more light weight than meat eaters and most important of all, they live a longer life. As vegetarians, men live 9.5 years longer and women live 6.1 years longer than meat eaters. Moreover, vegetarians are also 30 pounds lighter.

Let’s move on to the most important meal of the day:

Vegetarian Breakfast

vegetarian breakfast

Having a full and healthy breakfast can keep you energized all day long. I remember my mother used to tell me that drinking a glass of milk will increase my productivity in school. After all, it has proteins and all the necessary vitamins.

However, vegetarians live by strict rules. What most people don’t know is that there are three kinds of vegetarians – Lacto, Ovo and Strict.

  • Lacto Vegetarian: Lacto vegetarians follow a vegetable diet but also include dairy products in their meal.
  • Ovo Vegetarian: Ovo vegetarians follow a vegetable diet but also include eggs in their meal.
  • Strict Vegetarian: A Strict vegetarian does not eat any animal products such as milk eggs, honey, gelatin, dairy products, etc.

Average Reference Intake

Men Women
Calories (kcal) 2,500 2000
Protein (g) 55 50
Carbohydrates (g) 300 260
Sugar (g) 120 90-
Fats (g) 95 70
Saturates (g) 30 20
Salt (g) 6 6
Fiber (g) 30 30

Breakfast SuggestionsBread

Here are a few breakfast suggestions that you can try to fulfill your daily quota of nutrients:

A breakfast full of proteins is the healthiest one. It’s a great way to start your day. You can either go for a bowl of cereal topped with some fruits and nuts or you can go for a toast with scrambled eggs. There’s also tofu, which you can marinade in spices and enjoy with rice sheets.

The reason why eggs are considered a healthy breakfast choice is that they can keep you satiated all day long. It has got fats, proteins and Vitamin D, which are necessary for strong teeth and bones. You can also have a go-to Greek yoghurt cup, which is loaded with fruits and drizzled with some honey.

It all depends on what kind of vegetarian you are.

Speaking of nutrients, most vegetarians are concerned with not getting the proper amount of iron. For that, you can mix it up a little with wholemeal bread, muesli and sunflower and pumpkin seeds. Follow this with a glass of juice and you are ready to brave the world.

So, now that you have an idea of what a vegetarian diet is, are you ready to embrace it? If you are trying to live a healthy life, then this is definitely the diet you should adopt. Plus, this just gives you an excuse to enjoy lots and lots of smoothies, which are still better and healthier than meat.

Cooking and seasoning oil

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Oil, cooking oil, animal fat or vegetable, the health’s enemy advocates, the addiction of those wanting to get thinner and one of the most used products in our kitchen. For years the oil had a negative image, it’s full of cholesterol, increases the chances of stroke and heart attack, and of course, fattening. But nothing can be done and as we are living in modern times most of the foods which we consume during the day are fried or cooked with oil

So what can you do? After all, to avoid oil is almost impossible and undesirable, our body needs fatty acids that exist in oil, they help us produce amino acids such as omega three and omega six, there are certain types of oil that are an excellent source for  vitamin  E and A. So rather than take a radical step and avoid oil completely, you can choose the healthiest version. Our common kitchen oils are soybean and canola oil for frying and olive oil for seasoning. The benefits of canola oil and soybean oil are its durability in high temperatures, but in terms of health disadvantages outweigh the advantages. However there is no dispute about the many health benefits of olive oil, but it’s time to get to know some new stars.

Coconut oil – the coconut oil enters the list of super foods.  The coconut oil is a vegetable oil resistant at room temperature and therefore is the ultimate replacement for butter.

Coconut oil is indeed saturated fat but because it comes from plants is not accompanied by appendices such as cholesterol and other health disadvantages.  The Oil is a natural, not processed, easy to digest, and is resistant to high temperatures and therefore ideal for frying.  The aromatic taste of coconut oil should be considered as it may dominate the taste of your dish. In addition, you can use coconut oil as a cosmetic product; it is excellent for your skin and gives it moisture, elasticity and freshness.

Argan oil –this oil is produced from the Argan, a nut tree which grows in Morocco. This oil follows the authentic Moroccan dishes for years and gives them the unique flavor, slightly reminiscent of the flavor of hazelnuts.  Argan oil is considered very prestigious because of the rarity of this trees and difficulties in raising them; in addition, the oil production itself is a long and complicated process. Argan oil is rich in vitamin E and oxidation antibody.

Grape seed oil – grape seed oil, as its name suggests is extracted from seeds of grapes. Is an excellent source of vitamin D and helps in raising good cholesterol. Grape seed oil is also high heat resistant, and therefore can be a great substitute for soybean or canola oil. Its delicate flavor can spice up the flavor of fresh herbs salad or even green peas sautéed with garlic.

So, despite the concerns and oil’s bad reputation, we cannot get rid of it, and we shouldn’t get rid of it.  Oil is used in almost all our food and we use it for cooking on a regular basis as oil is essential for our body and for maintaining good health. We should try to use the healthiest, most effective and most delicious of course.

How to treat your veggies

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Roasted vegetables, fresh salad, ratatouille or stuffed dim sum with steamed vegetables? What is the best way to cook your vegetables, and how would you feed your family and make sure that they get all the nutritional values that are important to the development, growth and for maintaining good health? Here is the full guide for keeping your vegetables at their peak.

When we add vegetables to our daily menu, we are convinced that we are getting all the vitamins and nutritional ingredients found in them, but we are not aware that the preparation method of the vegetables is critical and can make any vegetable nutritionally meaningless.

There are a number of approaches which relate to vegetable cooking. But there is no debate about the least efficient way, which is cooking the vegetables in boiling water. Once Vegetables are cooked in boiling water all the substances that we are actually looking for, especially vitamins B and C are drained into the sink and vanished. Another way that destroys the values ​​of the vegetable is deep frying at high temperatures. Vegetable oil is absorbed and makes its way to our stomach area, all the nutritional value found in the vegetables evaporate giving way to the shortcomings found in the oil. To preserve all these values, the best method is steaming vegetables. Even cooking vegetables in the microwave, revealed surprisingly, that is the most effective way to keep your vitamin C. Another effective way, particularly tasty is baking vegetables in the oven for a short time, at a temperature of 180 degrees.

Enzymes can be found in many vegetables which are responsible for creating cancer antibodies. Researches show that these enzymes are able to maintain themselves only when the vegetables undergo steaming of three to four minutes. Any other cooking method destroys the enzymes and eliminates the effect. Surprisingly the same study revealed that the enzymes are sustaining themselves, in microwave or cooking in water just when cooked with different vegetables, from other families.

carrots

Carrots

Another powerful substance found in vegetables and fruits is lycopene, an antioxidant, significant at lowering blood pressure and cancer prevention. Lycopene is found in tomatoes, guavas, parsley, asparagus and more. The best way for the body to absorb the lycopene, is to cook the vegetables for few minutes, this way vegetables will release the chemical.

Short cooking will be good for carrots and help release the protein and dietary fiber which are found in it. The quick cooking increases the value of beta carotene and facilitates the digestion of the carrots.

Even the cauliflower and broccoli, cruciferous vegetables, are recommended to be cooked shortly to help the digestion of starch and fiber found in them and to release the vital nutrients to our bodies.

You can use steamed vegetables and cooked al Dante in almost any recipe. All it requires is for us to get used to this different texture of the vegetable and change the perception that vegetables must be cooked until soft. Fresh vegetables allow other flavors, more earthy, flavors which maintain the true taste of the vegetables and allow them to shine as they deserve. You can use steamed vegetables or vegetables al Dante  to filling rice pages in a variety of vegetables, spicy and with a little bit of sesame oil and soy.  Cauliflower can be stirred fried with garlic, olive oil and a little hyssop and thyme. Treat vegetables with respect and they will respect you back and give you all the best they have to offer.

 

 

Super food, super yummy

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The modern lifestyle directly affects our health physically and mentally. We don’t sleep as well as we used to, we are affected by stress, and our eating habits are poorer than they used to be.

Our diet consists mostly on simple carbohydrates that do not provide the vitamins and minerals that are essential for our health; instead they provide us the fullness of the moment and immediately decompose to white plain sugar.

In order to improve the nutritional value of our diet, effortlessly and without extreme diets, it is important to combine in our daily diet foods that will give us energy and other essential ingredients that will provide our bodies the power and health benefits we need,  so we can cope with the challenges of the modern world routine.

A group of super foods can be adapted to our way of life; they are rich in medicinal qualities, mineral substances, vitamins, antioxidants and more. Each super food contains a large number of health components and by combining of one or more super foods on the daily menu, we ensure good health and we increase our body’s energy day by day.

Two super foods that you should introduce to your kitchen:

Kale

Kale

Kale

Among the foods that are considered as super food we can find Kyle. Super Vegetable, relative of cabbage from the cruciferous vegetables. Kale is rich in vitamin A, vitamin K, antioxidants, beta-carotene, vitamin C and many others. Kale has a number of species differenced by the size of the leaves, their color and the fleshy. This special vegetable came from the cold Europe, from the tradition of family casserole cooking in the cold winter days. Later on Kale started to appear in the United States, where it was presented in a modern way of cooking and was combined in many kinds of local specialties, like oven chips Kale. This vegetable can fit in the kitchen as the star of the dish, for example: Kale balls in goat yogurt sauce with herbs, or as vegetable side dish like Kale Stir-fried with soy and sesame or Kale oven with hot raw tehina.

Goji  Berry

The sentence “good things come in small packages,” was written on the Goji berry.

This small reddish fruit has a sweet flavor and unique aroma. The Goji berry is loaded with all the best in terms of health. It strengthens the immune system, improves vision, boosts sexual energy, and supports neurological brain function, antioxidant and hormonal balance. Goji berry can be introduced in your home kitchen as a part of refreshing shakes or smoothies like strawberry mint and Goji Berry, or as an addition to rice and casseroles, the Goji Berry will provide its special aroma and unique taste to every dish.

 

Combining these two foods in your home kitchen, and you will ensure health care for you and your family.

The More the Merrier – Cooking with Vegetables

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A lot of home cooks consider vegetables as something of an afterthought, a food they need to add to the meal before serving it so the plate does not look incomplete. This is a real shame, because not only can vegetables enhance any meal, they can be the main ingredients in a dish. Some famous dishes are vegetable-based. Take ratatouille for example – a fine combination of fresh vegetables, garlic, and a little oil and red wine vinegar. This classic French recipe really shows off the beauty of vegetables. Other examples include classic vegetable soup, wonderful salads made with perhaps broccoli, spinach or pumpkin, vegetable stews and casseroles, as well as tasty, comforting soup recipes.

Healthy and Versatile

Vegetables are a healthy and important part of the diet and, when cooked right, they can taste incredible. Canned and frozen vegetables can be used as standbys in case you run out of fresh ones, but nothing beats fresh veggies if you want the best-tasting meals. A lot of vegetables are really versatile too, so you might like to swap the broccoli in a recipe for cauliflower, the red bell pepper for mushrooms, or the baby spinach for arugula. If the kids are picky eaters, there are plenty of colorful, tasty varieties to choose from, and you can incorporate fresh vegetables in everything from vege-burgers to pasta dishes, rice-based dishes, and so much more. It is hard to imagine a meal without vegetables!

Vegetable Cooking Tips and Techniques

There are many cooking techniques for veggies, including broiling, grilling, braising, roasting, steaming, and sautéing. Some are better raw while others should be cooked. Some vegetables can be served as a side dish, perhaps broiled, barbequed or mashed, while others can be chopped and tossed together to make a salad. Even leftover vegetables can be mashed up with flour and egg to make patties which you can pan-fry the following day for breakfast or as a side dish.

This affordable ingredient comes in a whole rainbow of colors, each type offering its own nutritional benefits, so if you are not already incorporating plenty of vegetables in your family’s diet, you might like to take this opportunity to learn more about them and rediscover their wonderful flavors and versatility. If you usually tend to stick to the same vegetables, try adding some new ones into your diet – the more the merrier! It is easy to get tired of having the same flavors all the time, but learning new ways with familiar vegetables and discovering new types of vegetables can open up a whole new world of amazing flavor.