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A vegetarian diet can leader to slimmer waiste and healthier life

14 Nov

 Many people are leery about going total vegetarian thinking that they may not be able to keep up with the required amount of protein or that the protein from vegetable is not as superior to that of meat. However, recent research shows that this fear may be unwarranted and that there are many benefits to people who follow a vegetarian eating plan.  For one thing they tend to eat fewer calories and less fat than non-vegetarians. They also tend to have lower body weights relative to their heights than non-vegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like non-vegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

Vegetarian diets should be as carefully planned as non-vegetarian diets to make sure they are balanced. In our diets, animal products provide good sources of iron, calcium, vitamin D, vitamin B12, zinc, and protein. Be sure to include the following vegetarian foods to get all the nutrients you need:

  • Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal
  • Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli
  • Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal
  • Vitamin B12:eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)
  • Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)
  • Protein:eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers

Vegetarian Lasagna without Pasta

26 Sep

Ingredients4 tablespoons extra-virgin olive oil 2 tablespoons garlic, chopped fine 2 tablespoons onion, chopped fine2 (14.5-ounce) cans stewed tomatoes2 tablespoons dried oregano1 (6-ounce) can tomato paste Salt and ground black pepper to taste2 large eggplants 2 tablespoons dried thyme1 large yellow squash, thinly sliced lengthwise (optional)1 cup part-skim ricotta cheese 1 large egg1/2 cup fresh-grated Parmesan cheese2 cups (4 whole) roasted peppers1/2 cup shredded part-skim mozzarella 1/4 cup fresh basil, shredded 2 cups spinach (optional)  InstructionsPreheat oven to 450°F. Heat 3 tablespoons of oil in skillet and cook garlic and onion until they become aromatic and begin to brown. Add stewed tomatoes and 1 tablespoon dried oregano. Once tomatoes begin to bubble, stir in tomato paste. Reduce heat to low, add salt and pepper to taste, cover, and let simmer lightly while you continue.  Slice eggplant lengthwise in 1/4-inch slices. Spread out eggplant slices on a rimmed cookie sheet sprayed lightly with nonstick cooking spray. Salt the slices generously on both sides, sprinkle with thyme, and lightly brush (fingers are fine) with the remaining olive oil. Roast eggplant in oven until tender and slightly browned. If using yellow squash, also roast briefly until soft and pliable. Remove and let cool enough to handle. Reduce oven to 375°F.  Meanwhile, stir together ricotta cheese, egg, remaining oregano, and 1/4 cup of Parmesan cheese. In a 12×9-inch baking dish, spread 1/4 cup of tomato sauce. Cover with 3 or 4 eggplant slices, then half of the roasted peppers, and then a third of the ricotta cheese mixture, followed by a third of the mozzarella. Sprinkle half the basil over cheeses, and then spinach and yellow squash (if using). Cover with more tomato sauce, eggplant, peppers, ricotta, mozzarella, and basil. Top with remaining eggplant, tomato sauce, mozzarella, and any remaining Parmesan. Cover with foil and bake for about 15 minutes. Remove foil and bake for about 15 minutes more or until cheese is bubbly and beginning to brown. Remove and let cool for at least 5 minutes before serving

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