Beginning vegetarians find it difficult to immediately compose a menu that will fully meet the daily needs of the body in nutrients. Switching to vegetarianism, you need to understand that giving up meat is not a diet, but a kind of healthy diet. In order to properly compose a balanced vegetarian diet, you need to include products that are rich in micro- and macroelements, vitamins, amino acids, fiber, etc. But where to get a substitute for animal protein or vitamin B12, which is contained in red meat, liver, fish? Let’s turn to expert opinion.
HOW TO PROPERLY FORM A VEGETARIAN DIET?
A plant-based eating program for vegetarians does not include meat, fish and seafood. If you give up meat and fish, the body can get protein from tofu, beans, soybeans, lentils, chickpeas, peas, nuts, whole-grain cereals, of course, from dairy products. To avoid iron deficiency, it is necessary to include in the diet legumes, peanuts, spinach, pumpkin seeds. Omega-3 fatty acids are found in the seeds and oil of flax, chia, mustard and rapeseed, in walnuts, pumpkin seeds, spinach and Brussels sprouts.
Important for normal functioning of brain cells, the formation of the bone skeleton and teeth, phosphorus must come from cereals, wholemeal bread, nuts (almonds, cashews, pistachios, pine nuts), peanut butter, broccoli. The body will get vitamin B12 from plant foods from lettuce, green and leafy vegetables, and soybeans. Additional sources are baker’s and brewer’s yeast, fermented dairy products.
MEAL OPTIONS FOR A VEGETARIAN MENU
Anyone who has ever made a vegetarian menu for the week with recipes knows that most dishes can be made from common, inexpensive products. Study the flavors carefully, combine ingredients in different proportions, and gradually move from simple to more complicated recipes.
Mushroom Pilaf
Mushrooms 0,3 kg
Perl grits 0,2 kg.
Carrot 1 pc.
Onion 1 pc.
2 Tbsp. vegetable oil.
Boil washed pearl groats until tender. Chop onion, grate carrot and fry until light golden. Add mushrooms and fry for a couple of minutes more. Add 0.5 liters of water and stew for 10-15 minutes. Combine with boiled pearl barley, salt and pepper and cook for about 10 minutes.
Zucchini and tomato gratin
Zucchini 1-2 pcs.
Onion 2 units
Tomato 2 units
Olive oil 40 ml
Hollandaise cheese 20 g
Garlic 2 cloves
Thyme
Salt
Sliced onion and fry with minced garlic and thyme. Place onions, slices of tomatoes and zucchini in a form, sprinkle grated cheese on top. Bake for about 40 minutes.
Casserole with cauliflower, broccoli
Broccoli 0,5 kg
Cauliflower 0,5 kg
Hard cheese 0,2 g
Cream 10% 0,5 l
Butter 20-40 gr
Flour 1-2 tbsp.
Wash and separate broccoli and cauliflower into florets, cook them in semi – cooked in salted water. In a heated pan, fry the flour in the butter until golden. Slowly add cream, without bringing it to the boil, combine with grated cheese. Fill a baking dish with cabbage, add salt and pepper to taste, pour the prepared cream sauce over it. Bake in the oven for about half an hour. Include this dish in your vegetarian menu for the week – not only is it delicious, healthy, and easy to prepare.
Mexican salad
Corn 1 jar
Beans 1 jar
Avocado 2 pcs.
Cherry tomatoes 0,3 kg
Bulgarian pepper 1 pc.
Red onion 1 pc.
Lemon 1 pc.
Garlic 1 tooth.
Chili pepper
Rinse lemon with boiling water, remove zest. Dice avocado into medium sized pieces and drizzle with lemon juice. Cut cherries into 2-4 pieces and combine with peeled, diced peppers, add the zest of half a lemon. Finely chop the hot chili peppers. Cut the onion into half rings. Run the garlic through the press. Combine all chopped ingredients and add corn and beans. Make the dressing by mixing 2 tablespoons lemon juice, olive oil, liquid honey, garlic, salt and black pepper to taste. Pour the well-whipped dressing over the salad.
Fruit smoothie with kefir and cottage cheese
Kefir or yogurt 1 cup
Cottage cheese 0,1 kg
Fruit (except grapes with seeds) 1-2 pcs.
1 – 2 tsp.
Vanilla sugar
With a blender beat the cottage cheese with any fruit. Combine with kefir and sugar and whisk until it dissolves. Pour into a glass, garnish with fruit slices.