Vegetarian food is not only increasingly fashionable, but it can be very beneficial to our health if we take it in a balanced way. Even for people who don't want to stop eating animal protein completely, we recommend to opt few days for vegetarian menus, which can be very original and delicious.
In this article we explain the keys to prepare healthy vegetarian menus while we are missing any nutrients, as well as some ideas for menus to start this diet from today itself. Do you dare to discover its benefits?
A complete feed
We often hear that vegetarian food is a health hazard because it is deficient in minerals such as iron and calcium, which does not provide enough protein, vitamin B12, etc. Before you begin to prepare our menus to clarify some of these issues:- Calcium: milk and its derivatives are the only foods that contain calcium, if it is that we have decided to dispense with them. Sesame, for example, has 8 times more calcium that milk. The vegetables of green leaf, dried fruit, seeds, algae, bread, oats and dried fruitsare also rich in calcium. In addition to similar correctly calcium need vitamin D, which we will obtain directly the Sun, but also from dairy products, egg yolk or shiitake mushroom.
- Iron: iron can obtain it from the following foods: fruit and nuts, the grains (including the bread), seeds, green leafy vegetables and legumes (chickpeas, beans, lentils, etc.). To assimilate it correctly we recommend taking vitamin C, for example, salad dressing for meals with fresh lemon juice.
- Vitamin B12: Many people who do not want to consume dairy or eggs do not know how to get this vitamin. As also found in the following foods: tempe, the miso, seaweeds and Brewer's yeast. We can also assess it as Supplement.
- Protein: the main sources of protein are meat, fish, and egg, but we also have multiple vegetarian protein sources: dairy products, legumes, the seitan, cereals integrals, nuts, seeds, mushrooms, etc. In addition, vegetable protein is easily digested, is rich in fiber and does not overload the liver or kidneys.
Preparation of vegetarian menus
Once we know these premises so don't miss our body, how we must prepare our vegetarian menus?We must ensure that they are complete and balanced, meals so we will always have to make sure to include the following types of food at each meal:
- Fruits and/or vegetables, alternating them raw and cooked every day
- Starch or whole grain cereal: Potato, pasta, rice, bread, quinoa, millet, oats, couscous, semolina, corn, spelt, etc.
- Protein: milk or dairy products, egg, vegetables, mushrooms, avocado, nuts and seeds (raw or germinated)
- Fats: oils of cold pressure (of olive, Sesame, coconut, sunflower, flax, etc.), whole milk, dry fruits, egg yolk, avocado
In addition, we recommend daily consume some of these superfoods that will help us not missing us nothing:
- Spirulina: one of the best Super foods that we can take
- Sprouts from seeds: are very nutritious and rich in fiber and protein.
- Brewer's yeast: gives us minerals and vitamin B12
- Linseed oil: ideal for fatty acids that would bring us the fish
Examples of menus
For those who decide to start already this new power we make some proposals for complete menus that contain everything your body needs:- Lentils with brown rice and mixed salad dressed with olive oil
- Whole grain with cream, mushrooms and dried fruit, and fruit sauce pasta
- Comprehensive pizza with cheese, tomato, onion, olives, pepper and seitan
- Guistantes with potato cooked and mayonnaise and fruit salad
- Sandwich with alfalfa sprouts and green pepper omelet
- Eggplant stuffed with onion, cheese and tomato sauce, Arugula and Parmesan salad
- Shredded cold lentils, wild rice, cherry tomatoes, carrot salad and guacamole
- Spinach with pine nuts, raisins and cheese mozzarella
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