How to prepare a healthy vegetarian meal

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A really good vegetarian meal features more than vegetables and offers just as much flavor, variety and interesting ingredients as a meal that includes animal products. Vegetarian meals can be quick and easy or exotic and time-consuming to prepare. To get ideas for really good vegetarian meals, eat out in restaurants that offer vegetarian entrees and search through cookbooks and the Internet for recipe ideas.

Meal Planning

A good vegetarian meal, like any meal, is tasty, attractive and nutritionally balanced. You can achieve this by using a wide variety of whole grains, vegetables, fruit, legumes, nuts and seeds to create your meals. Plan your meals to include a good mix of colors, tastes and textures. If you are a vegan and do not eat any animal products at all, you may want to include meat or dairy substitutes in some of your meals to make sure you are getting all the nutrients you need from your diet.

Vegetarian Pantry

In addition to onions, garlic, potatoes and other fresh vegetables that can be stored for limited periods of time, keep a variety of vegetarian ingredients on hand in your cupboards and refrigerator. Foods to keep cold include soy milk, soy cheese, soy yogurt, tofu, tempeh and vegetarian bacon, sausage and other meat analogs, including frozen veggie burgers. Fill your freezer with frozen fruits and vegetables. Stock your cupboards with dried and canned beans, split peas and lentils, high-protein grains and grain products made with quinoa, oats and amaranth, high-protein pastas and buckwheat noodles and brown and wild rice. Keep a supply of nuts and nut butters, dried fruit, sunflower and pumpkin seeds, vegetable stock or bouillon, soy sauce, flavored vinegars and other condiments and seasonings on hand. For cooking, use olive or canola oil. Extra-virgin olive oil, sesame oil, cold-pressed flaxseed oil, walnut oil and oils from other nuts and other seeds are good for seasoning and making salad dressings.

Menu Ideas

Some classic dishes, such as minestrone soup, vegetarian lasagna, bean and vegetable chili and tofu and vegetable stir-fry, combine foods in one pot or casserole. Add just one or two side dishes, such as bread or salad, and you have a satisfying and nutritionally complete vegetarian meal. For more variety in your cooking, collect ethnic recipes from countries and areas of the world such as India, Japan, Southeast Asia and the Middle East. Chefs and home cooks in these countries feature vegetarian cuisines and make good use of common vegetarian ingredients.

Nutrition

Although a vegetarian diet can be restrictive with respect to the types of food eaten, there is no reason for any meals to be lacking in good nutrition. The main nutrition concern in a vegetarian diet is protein. A good vegetarian meal provides plant protein from legumes, soy products, whole grain, nuts or seeds. Many of these foods also contribute calcium, iron, vitamin B-12, vitamin D and other nutrients normally supplied by meat and dairy products.

Tuesday, March 8, 2011

How to Prepare a Hearty Vegetarian Meal

Preparing a vegetarian meal is no different from preparing a non- vegetarian meal. All the basic cooking techniques still apply to vegetarian cooking; like baking, roasting, braising, stewing, steaming, grilling, boiling and frying.

The only difference is there is no meat involved in vegetarian food preparation. So, how do you prepare a vegetarian meal? How do you get that same satisfaction of a meaty meal from vegetarian cooking?

Vegetarian Dishes

When you make the transition to vegetarianism, you need to change your attitude to what constitute a meal. For a long time meat has been the pivotal anchor in our cooking tradition, and vegetables have always been relegated as side dishes or accompanying dishes.

But how do you change that outlook? In vegetarian cooking there is no one central vegetable around which a meal is based upon. A vegetarian meal is made up of many different vegetables, in addition to grains, lentils and pulses, which is not that dissimilar to non- vegetarian cooking. In fact most meat-based dishes can be easily adapted to a vegetarian version.

Tempeh, which is made from fermented soybeans, is very versatile. It holds it shape very well while being curried, grilled, stewed, baked, fried and even barbecued. It is also rich in beneficial enzymes, amino acids and protein. This makes it a perfect substitute for many meat-based dishes.

Tempeh can be crumbled to resemble minced meat and used in pasta sauce as a meat alternative. For a classic Tempeh au Vin, cut it into chunks and stewed in red wine along with carrots, celery and potatoes, It can also be thinly sliced marinated with soy and honey and grilled until golden and crispy. Grilled sliced tempeh makes great sandwich filling.

Crumbled tempeh also works well in other meat-based traditional dishes like lasagne, moussaka and shepherd’s pie. Cut into bit-size cubes for a hearty vegetarian version of steak and kidney pie. Tempeh is also good in vegetable curries and stir-fries.

By substituting meat with tempeh it is possible to create that satisfying meaty feeling in vegetarian cooking. Over time, the meat craving will dissipate and by then tempeh will become a staple item in your vegetarian fridge.

Meal prepping for the week keeps you on top of your health goals, while saving time and money. A dietitian shows you how to do it with only $40.

December 15, 2019 10:02am

5 easy meal prep lunches

Get lunch sorted for the whole week by making these easy meal prep ideas on Sunday. Not only are they more healthy than the work canteen, but they’ll save you money, too.

Dietitian and nutritionist Leanne Ward reveals how you can meal prep on a budget. Picture: Instagram/@the_fitness_dietitian Source:Instagram

Dietitian and nutritionist Leanne Ward has pulled together an entire week’s worth of meals for under $40. That’s less than $5.50 a day.

Dedicate your Sunday to prep these three meals for an entire week, and you’ll save a lot of time.

You won’t find $15 avo toast here, but you’ll definitely find filling and tasty meals that will keep your mind and body fuelled.

PANTRY STAPLES

• Extra virgin olive oil

• Salt and pepper

• Fresh or powdered ginger

• Red chilli flakes

You can meal prep muesli. Picture: iStock Source:istock

BREAKFAST: OVERNIGHT MIXED BERRY BIRCHER

Ingredients:

• 1/3 cup (30g) rolled oats

• 1 tbsp chia seeds

• 1 small (100g) apple, grated (with skin)

• 1 tsp ground cinnamon

• 15g natural or vanilla protein powder

• 150ml full cream milk

• ½ cup (65g) frozen mixed berries

1. Place the oats, chia seeds, grated apple, cinnamon and protein powder in a bowl. Cover with the milk, add frozen berries and mix well. Pop a lid on and let it sit overnight in the fridge.

2. Enjoy cold in the morning.

Note for meal prepping:

If meal prepping this recipe for seven days, add the oats, chia seeds, cinnamon and protein powder into seven separate containers and stir to combine. Each night, grab one container, add the grated apple, the milk and the berries to the dry mixture and stir to combine. This recipe is best enjoyed fresh each morning so only add the wet ingredients one or two nights before you eat it.

What a health day on a plate looks like. Picture: Instagram @the_fitness_dietitian. Source:Instagram

LUNCH: WHOLEGRAIN CHEESE AND TUNA WRAP

Ingredients:

• 1 small (40-45g) multigrain wrap

• 95g tin smoked tuna (drained)

• 1 tbsp (20g) tomato salsa

• 20g tasty cheese, grated

• ½ medium (120g) tomato, chopped

• 1 cup (15g) mixed lettuce leaves

1. Heat the wrap for

20 sec in the microwave to soften (optional).

2. Spread the salsa on the wrap then pile with tuna, sprinkle with cheese and tomato then top with salad leaves.

3. Fold the wrap tightly and enjoy!

Note for meal prepping:

To meal prep this recipe, chop the salad (tomatoes and mixed salad leaves) and add it to a meal prep container then in two separate small containers with lids, add the salsa and cheese portions. Take the tin of tuna and wrap with you (eg, to work) then build the wrap separately before you eat to it to avoid it going soggy.

Pair pasta and chicken for a meal-prep friendly dish. Picture: Instagram/@the_fitness_dietitian Source:Instagram

DINNER: MARINATED CHICKEN STIR FRY WITH PASTA

Ingredients:

• 100g chicken breast

• ½ tsp cracked pepper

• 3 tsp ground cumin

• ½ clove garlic (crushed)

• 1 tsp fresh or powdered ginger

• ½ tsp red chilli flakes

• 2 tbsp soy sauce

• 2 tsp extra virgin olive oi

• 200g frozen vegetable mix (eg, carrot, broccoli, cauliflower, beans, peas)

• 50g uncooked high fibre pasta spirals

1. Trim the fat off the chicken and slice into strips.

2. Rub with ½ tsp pepper, 1 tsp ground cumin, ½ the garlic amount, ½ tsp ginger and half the chilli flakes.

3. Place seasoned chicken strips in a bowl and add 1 tbsp of soy sauce.

4. Cover with cling wrap and allow to sit in the fridge for 5-10 minutes.

5. Boil up some water in a saucepan and cook high fibre pasta according to packet directions, drain and set aside.

6. Heat 1 tsp of oil in a hot fry pan and add the remaining garlic, ginger and chilli and allow to saute for a 30-60 seconds until aromatic then add the frozen vegetables and cook until tender but still crunchy.

7. Add the remaining soy sauce and cumin to the vegetables in the pan and stir until combined. Remove from heat.

8. Clean the pan and add the remaining 1 tsp oil. When pan is heated, add the chicken and cook until browned and cooked through.

9. Combine pasta, chicken and vegetables in a bowl and stir well. Enjoy!

Note for meal prepping:

To meal prep this recipe, multiply everything by seven and make it in bulk for the week. When you come to mixing everything together, split the pasta, chicken and vegetables evenly among seven containers and place 3-4 in the fridge and the rest in the freezer for later in the week.

COST OF GROCERY ITEMS

• 210g Rolled oats = $0.35

• 75g chia seeds (7 tbsp needed) = $1.28

• 700g apples (7 needed) = $2.80

• 105g Natural or vanilla protein powder = $5.60

• 1.05L full cream milk = $1.05

• 455g bag frozen mixed berries = $3.64

• 7 small multi grain wraps = $1.75

• 7 x 95g tin smoked tuna = $6.30

• 140g tomato salsa = $0.70

• 140g tasty grated cheese = $1.31

• 420g tomatoes, chopped = $2.00

• 105g mixed lettuce leaves = $1.78

• 700g chicken breast = $6.30

• 1.4kg frozen vegetable mix = $2.22

• 350g high fibre pasta spirals = $0.45

Total for 3 main meals for 7 days = $37.53 OR $5.36 a day

Leanne Ward is a qualified nutritionist and dietitian. You can find her on Instagram @the_fitness_dietitian.

Eating healthy foods during your pregnancy can take a little bit more thought, as your body needs more nutrients and energy. And if you already follow a certain way of eating, like a plant-based vegetarian diet, there are even a few more nutrients to consider. To make meal planning easier, we created this one-day plan of healthy vegetarian meals for pregnancy to help you get the nutrition you need. We made sure to hit the daily recommended amount for each of the important nutrients during pregnancy-protein, folate, iron, and calcium. You’ll find a variety healthy foods that give your body and growing baby what it needs, while keeping your taste buds happy. The recipes meet our Healthy Pregnancy nutrition parameters, meaning they deliver healthy nutrients moms-to-be need more of and they don’t have any off-limit foods like alcohol or unpasteurized cheese. This meal plan is set at 2,200 calories, but you may need more or fewer calories depending on your unique nutrition needs. Talk with your doctor and a registered dietitian about altering this meal plan to best suit your needs.

Breakfast(478 calories)

Avocado Toast with Pumpkin Seeds
• 2 slices whole-wheat bread
• 1/2 avocado, mashed
• 1 1/2 tsp. fresh lime juice
• 2 Tbsp. pumpkin seeds
Toast the bread slices then top with the mashed avocado. Squeeze lime juice over avocado and top with pumpkin seeds.
• 1 cup blueberries

A.M. Snack (335 calories)

• 1/2 cup plain whole-milk Greek yogurt
• 1/2 cup sliced strawberries
• 1/3 cup granola
Top Greek yogurt with the strawberries with granola.

Make lunch count! Read on to find healthy meal prep ideas and easy meal prep recipes that will make you look forward to lunch each day.

Meal prep is all the rage these days, and for good reason! When I worked in an office, the lunches I packed were some of the healthiest meals I’d eat in a week. They were full of fresh veggies, they kept me from eating out, and they were satisfying enough to prevent me from getting too snack-y in the middle of the afternoon. In short, they helped me save money and kept me eating healthy. What’s not to love?

Today, I’m sharing the meal prep ideas, tricks, and tips I picked up from my years of packing lunches, plus a whole slew of healthy meal prep recipes. Whether you’re new to healthy meal prep or are a seasoned pro looking for new meal prep ideas, I hope you find some lunchtime inspiration!

Sturdy Salad Meal Prep Ideas

My favorite category of weekday lunch. We’re talking pasta salads, noodle salads, slaws, leafless salads, and, of course, kale salads. Vegetables and noodles that hold up well (or even improve) when dressed ahead of time are ideal here.

• How to meal prep: Prep the recipe start-to-finish ahead of time & store in to-go containers! You might want to freshen servings up with extra dressing, a squeeze of lemon, or a pinch of sea salt (#desksalt) when you’re ready to eat, but these salads should keep well in the fridge.
• How to pack: Carry servings in to-go containers (I like these glass ones). If I know I’ll want to serve these with a little lemon or lime, I’ll tuck a wedge on top of the salad. Packing garnishes like crunchy seeds or fresh herbs on top of a salad or taking them in a small separate container can be a fun touch as well.
• What to make:
  • Roasted Cauliflower, Tahini & Lentil Salad
  • Rainbow Kale Salad with Carrot Ginger Dressing
  • Cherry Tomato Couscous Salad
  • Broccoli Pasta Salad
  • Mediterranean Chickpea Salad

Bowl Meal Prep Ideas

Essentially salad’s heartier cousin. My favorite bowls consist of a grain, a protein (chickpeas, lentils, baked tofu, etc.), plenty of raw + cooked veggies, and a yummy sauce. Top with nuts, seeds, herbs, or something pickled for extra texture and pops of flavor.

• How to meal prep: Depending on the recipe you’re making, cook a big batch of grains ahead of time and prep your protein of choice. This could mean cooking a batch of chickpeas, draining and rinsing canned beans if that’s more your style, or baking cubes of tofu. Mix up your sauce, and chop, steam, or roastveggies for your bowl.
• How to pack: I like to layer bowl components separately within a single container and mix them together as I eat. Pack sauce on the side!
• What to make:
  • Meal Prep Green Grain Bowl
  • Burrito Bowls with Cauliflower Rice
  • Buddha Bowl with Turmeric Tahini Sauce
  • Cauliflower Rice Kimchi Bowl
  • Broccoli Pesto Quinoa Salad(recipe below)
  • Roasted Delicata Squash Kale Salad
  • Simple Sweet Potato Quinoa Bowl

Sandwich and Wrap Meal Prep Recipes

Sandwiches and wraps can get a bad rap as a less-than-healthy lunch, but if you fill them with plenty of fresh veggies and plant-based protein, they can be a great take-to-work choice. Veggies with a hearty spread, chickpea salad, or planks of baked tofu or tempeh are all great vegan filling options. If you’re not vegan, a little cheese can go a long way in adding flavor and staying power to a sandwich.

• How to meal prep: Sandwiches are best made day-of, but for speedy morning assembly, take 30 minutes to prep components over the weekend. For example, make a batch of a yummy spread like this baba ganoush, pulse together a chickpea salad, or marinate & bake tempeh for this club sandwich. I also recommend washing and drying greens and thinly slicing crisp veggies ahead of time. In the morning (or the night before), layer your bread with your prepared components. Your lunch will be ready in minutes!
• How to pack: I like to wrap sandwiches in foil to help them hold together during travel. If you eat sandwiches often, a reusable wrap might be a worthwhile investment.
• What to make:
  • Falafel
  • Chickpea Shawarma Wraps
  • Tempeh Vegan Club Sandwiches
  • Chickpea Salad Sandwiches
  • Seared Tofu Banh Mi
  • Best Egg Salad Sandwiches (with vegan version!)

Meal Prep Ideas for Leftovers

Last but not least, leftovers(!) are a great lunch to take to work. Many soups, stews, and curries taste better on the second day, so you’ll do yourself a favor by making a meal plan ahead of time and setting aside a serving for lunch. Loaded veggie pizzas and veggie patties also keep well.

• How to meal prep: Make dinner!
• How to pack: I like to crumble leftover veggie patties over leafy greens, taking dressing in a small separate container. Pack curries and rice on separate sides of a single container. Alternatively, carry them in two small containers so that the curry stays saucy until lunchtime. If you’re packing up a soup or a stew you know you’ll want to reheat, make sure to store it in a BPA Free microwave-safe container. Glass is always my first choice. I use these. Definitely no metal here unless you’ll be reheating your meal in a pot on the stove.
• What to make:
  • Easy Coconut Curry
  • Butternut Squash Soup
  • Creamy Potato Soup
  • Best Lentil Soup
  • Creamy Corn Chowder
  • Vegan “Cheesy” Broccoli Soup
  • Many-Veggie Vegetable Soup

Let me know what your favorite meal prep ideas are!

Looking for more meal prep recipes?

Try packing overnight oats in a Mason jar for breakfast, or check out these healthy recipes for breakfast, lunch, and dinner!

Fruits and vegetables are an important part of any balanced diet. But nutrition experts also recommend eating a certain number of servings of meat and dairy products each day. It’s not surprising that many people who are considering becoming vegetarians hesitate because they fear that they will not get adequate nutrition. The truth is that vegetarians can eat balanced diets too. It takes careful planning, but it’s not as difficult as one might imagine. The key to eating a balanced diet as a vegetarian is to know what foods give you the vitamins and nutrients that most people get from animal sources.

Calcium

Calcium is important because it strengthens our bones. Most people associate calcium with milk and cheese, but these are not the only sources of the important mineral. There are many vegetables that contain calcium.

Leafy green vegetables are one of the most popular sources of calcium among vegetarians. Broccoli and beans are also rich in calcium. Soy products provide lots of calcium as well, as do fortified fruit juices.

Lacto and ovo-lacto vegetarians can consume milk and milk products, so it’s easier for them to include calcium in their diets. But vegans can get the calcium they need for strong bones as well.

Protein

A common myth about vegetarianism is that it is extremely difficult to get enough protein. The fact is that although vegetarians usually eat less protein than those whose diet includes meats, meat-eaters often eat too much protein. Plant proteins can also be healthier, because they do not come with the large amounts of fat and cholesterol that animal proteins sometimes do.

Beans are a great source of protein for vegetarians. Grains, nuts, and seeds are also protein-rich. Even many vegetables, such as corn, provide a large amount of protein.

But a word of warning: plant proteins are what’s called “incomplete proteins” because, on their own, they don’t contain all the essential building blocks of protein (amino acids).

To make sure they’re eating a complete protein, vegetarians should eat a variety of foods that complement each other, protein-wise.

Here’s a list of vegetarian foods that complement each other:

• Grains with legumes (e.g. beans and rice);
• Milk with grains (e.g. milk and cereal)
• Grains with nuts/seeds (e.g. rice with almond slivers);
• Milk with legumes (milk in lentil or pea soup);
• Legumes with nuts/seeds (sunflower seeds and peanuts).

Vitamins

One thing that vegetarians usually get plenty of is vitamins. Fruits and vegetables are loaded with them, and many of these foods have several different vitamins in one delicious package. But there are a few vitamins that vegetarians need to take extra care to include in their diets:

• Vitamin B12 is one important vitamin that is usually obtained through meat, eggs or dairy products. Lacto and ovo-lacto vegetarians do not need to worry about getting enough B12 in their diets. Vegans, on the other hand, might want to consider taking B12 supplements.
• Vitamin D is also often lacking in vegan diets. Those who consume dairy products that are fortified with Vitamin D do not have to worry about it, but strict vegans usually don’t get much of the important nutrient. Two solutions are to get plenty of sunshine, which causes our bodies to create Vitamin D on their own, or to take Vitamin D supplements.

Eating a balanced diet is no harder for a vegetarian than it is for anyone else. Getting all of the vitamins and minerals we need requires us to eat a variety of foods, and to make sure those foods have enough of the things we need in them. By educating yourself about which foods have the nutrients that vegetarian diets often lack, and making it a point to include those in your diet, you can be a healthy vegetarian.

What’s the Difference Between a Vegetarian and a Vegan?

If you’re looking for some new and creative recipes for the meat-eaters in your life, then look no further than vegetarian recipes! You’re sure to find a recipe for everything from lasagna to quiche to fajitas or even pasta that you’ve never tried before and are sure to enjoy.

The best thing about vegetarian recipes is the fact that they are so incredibly simple to make and yet still delicious. The only drawback? All of these vegetarian recipes tend to take less than 20 minutes to prepare and can be super easy to prepare.

So, cooking a fresh meal can be easy enough for even the hungriest meat-eaters to do. Change up old dinner time with these new vegetarian recipes that will surely have even the most devoted meat-eaters scrambling to try out these new vegetarian dishes.

Lasagna, the name itself is enough to send the average person running to the pantry for some cheese

Not everyone is willing to spend an entire night making a lasagna dish, and with the variety of flavours and textures that are out there, you might not know where to start. So here’s a good place to start. If you’re looking for something a little more out there, try a vegan version of the traditional lasagna recipe.

If you’re already on a veggie kick but just need something different, then maybe a tofu lasagna would be perfect for you. These vegetarian lasagna recipes don’t contain cheese or milk, and they’re filled with all kinds of vegetables and tofu that will leave you feeling full and satisfied in just a few hours.

Quiche! What is more delicious than a fresh, hot pie filled with all sorts of delicious flavours and topped off with your favourite type of cheesecake. Now that’s what I call a winner! Whether you’re baking quiche to share with your family or you’re craving one for breakfast, there’s something out there that you’ll absolutely love.

Quiches can also be a great alternative for meatloaf if you’re pressed for time or just don’t have time for a full sized pie

If you want to add more flavour to your quiche you can always use your favourite herb, spice or flavourings to create new and exciting flavours for your quiche. This isn’t as hard as it sounds. and a few extra few minutes to get the herbs and spices just right and you’ll have your very own homemade version of gourmet quiche. ready in no time.

If you are pressed for time but don’t mind a bit of a few changes here and there then you can even make some meatloaf. A simple meatloaf can be made with some fresh vegetables and a couple of tablespoons of soy sauce. Then wrap the meatloaf in aluminum foil and cook in your microwave for a few seconds. Then throw it in the oven on a low setting until cooked.

Don’t worry though; once the meatloaf is cooked you can always serve it with vegetables on top to spruce things up. Serve it up as a healthy lunch or dinner. Vegetarian recipes are the perfect solution for any meat lover and anyone who has ever had a slice of meatloaf knows why they never seem to last long.

Another one of my favourites is the tofu recipe that is filled with flavoursome tofu

A few herbs and spices, a couple of tablespoons of salsa, and chopped up vegetables. You can either bake the tofu in a skillet or steam it in a pan to get the best results. If you’re in the mood for a quick and easy meal, bake a few cubes in the microwave and then wrap each piece individually in aluminium foil and pop into the oven on the lowest temperature setting to cook until the tofu is tender.

Tofu is a great way to make vegetarian chilli for a quick and easy meal that everyone will love. You can even marinate the tofu and keep it in the refrigerator until ready to serve. for a few hours or overnight. The great thing about marinated tofu is that you can use the marinade for tofu appetizers, salads or other dishes where the tofu will work into the theme.

Vegetarian recipes can fill you up quickly, make great tasting dishes that you and your family will love, and help you feel good about yourself and take a stand against meat. So don’t be afraid to try some new vegetarian recipes, you’re bound to find something that you love!

If you’ve ever been discouraged by the long and intricate process of preparing healthy and nutritious food on your own, we’re here to tell you that you’re not alone.

Planning and preparing your own meal while keeping everything healthy can sometimes seem impossible. We all tend to have such busy lifestyles nowadays that it’s a struggle to fit everything in there!

But trust us when we say cooking healthy meals without exhausting yourself is possible. You just need to know a few tips and tricks for it.

Today, we’ll share some of those very tips. We’ll show you how to make planning and preparing healthy meals easier.

With our guide, we promise that you won’t need to spend an entire day in the kitchen to get everything done. As long as these tips are followed, you will surely be out of the kitchen in no time!

1. Know the Method That Works for You

Before setting out to make your own meals, knowing your preferred method of preparing goes a long way.

You see, as Health Essentials notes, that there isn’t a single way of preparing healthy meals. There are so many methods available that you can choose the ones that work best for you.

Sticking to the methods that work best for you will encourage you to consistently prepare your own meals.

You can discover more and more methods as you explore recipes, but here are some of the most popular:

• Cooking by batch. It refers to preparing multiple sets of meals to be portioned out for the weeks or even months to come. To prevent portions spoiling, we recommend storing them inside the freezer.
• Cook meals ahead of time. If you have no time to prepare meals for the week, cooking meals in advance would work best for you. All you need to do is reheat them when the time comes.
• Ready-to-cook ingredients. Preparing ingredients prior to cooking works best if you prefer to cook meals right before serving. You may prep ingredients right before going to bed, after work. You may even prep ingredients for some meals several days in advance!

2. Storage Is a Must

After determining which method works best for you, it’s time to think about how you’re going to keep your meals fresh and organised. Again, containers and the fridge are lifesavers here.

We strongly recommend going for air-tight, microwaveable, and dishwasher-friendly containers to minimise the work you have to do when reheating food and cleaning containers.

More than that, they can be trusted with maintaining the freshness of your meals, even more so when stored inside the fridge.

3. Keep Everything Simple

Simple, when it comes to preparing food, doesn’t mean mediocre.

In fact, a lot of nutritionists recommend staying away from recipes with a complicated cooking process and a lot of ingredients. There’s a higher chance of upsetting the balance of your stomach with more ingredients, after all.

There are a lot of meals you can come up with when using basic ingredients… such as vegetables, fruits, proteins, and even bread. You just have to dig deep into your creativity in order to discover a recipe that fits right into your time and resources.

4. Pick Your Recipes

Recipes can be categorised in endless ways, but all you need to do is make sure that yours is a combination of simple proteins, grains, vegetables, and fruits.

If you’re not sure how to pick your recipes, here are a few tips:

If your recipe comes with a huge amount of sugar, fat and salt, look for a substitute that will reduce the amount used of the unhealthy ingredient.
Look for recipes that come with a variety of colours and textures. These tend to be a lot more interesting — and thus, satisfying — to eat.
For faster cooking, consider recipes where ingredients can be reused. If you prepare a batch of baked chicken, you can serve leftovers with steamed veggies one day and with potatoes another day.

5. Balance Your Recipes

Some of the most healthy and mouth-watering meals out there are balanced in all aspects, from ingredients down to flavours. After all, keeping everything balanced in your meals is the key to keeping it healthy.

When cooking meals, make sure that fats, oils, salts and sweets are used in moderation. While these are what make a meal more delicious, consuming a huge amount of them continuously will only be harmful to your health in the long run

For example, an unhealthy amount of sugar can cause diabetes, obesity, and insulin resistance while too much salt can increase one’s blood pressure.

As for salt, the specialists at Urology Singapore told us that consuming a salty food too often can increase a person’s chances of getting kidney stones.

These aren’t mild health concerns — and some of them may even require some sort of surgical intervention. You wouldn’t want to go under the knife just cause you chose to indulge in food that isn’t balanced, would you?

Anyway, that’s it for our tips on how to make preparing and cooking healthy meals a lot more convenient. After all, healthy food shouldn’t be that hard to make.

We hope our list was able to convince you to start your journey of living healthy. If you can think of tips that can be added to our list, don’t hesitate to share them with us! We’d love to know how others prepare their own healthy meals.

While only about 5% of Americans would call themselves a vegetarian, according to a 2019 Gallup poll, many of us may be turning to a more plant-forward lifestyle as coronavirus-related meat shortages continue. I’ve been fortunate so far in my community to have a couple of local butcher shops that are still reasonably well stocked. But knowing that meat could become more expensive and harder to find, I’m already rethinking how I’m planning my meals. I want to avoid repeating the mistakes I made during the nine years I was a vegetarian. Back then, I wasn’t eating meat, but my diet mostly featured the three Ps: pizza, pasta and panini — all made from processed white flour.

It could be tempting to fall back into that (admittedly delicious) — but not especially nutritious — trap of refined carbs, so I sought advice from Jess Dang, the founder of the meal planning service Cook Smarts, and Bonnie Taub-Dix, a registered dietitian and author of “Read It Before You Eat It — Taking You from Label to Table.”

Impossible Foods CEO discusses demand for plant-based burgers

Despite the health halo associated with vegetarian eating, it’s still possible to miss out on balance in your diet — and the full spectrum of nutrients, as I was during my years of vegetarianism.

“I’ve been in practice for a very long time and I’ve seen patients who think that a ‘vegetarian diet’ — and we’ll put that in quotes — is a great way to lose weight,” said Taub-Dix. “And what happens is they wind up having a giant bowl of white pasta with lots of melted cheese on it.” You can also eat sugary desserts on a vegetarian diet, she pointed out, so even though the diet may not involve animal protein, it doesn’t necessarily mean it’ll help you lose weight — or that it’s nutritious. Getting a variety of nutrients is key. “That really should be more what your goal is,” said Taub-Dix.

If you cut something out of your diet that has nutritional value, she said, like meat, you should “replace it with something that has a similar type of nutrient profile.” If you replace meat with spaghetti, “you’re not exactly getting the same [nutritional] value.”

Dang explained that one way to be successful is to start with proteins you already love that happen to be vegetarian. For example, if you love black beans, look for a variety of black bean recipes. “Black beans will taste totally different in tacos spiced with cumin, coriander and chile powder than they will mashed with sweet potato and rice in a veggie patty,” she said.

Be open-minded to different possibilities

If you want to explore cutting back on meat, but you — or someone in your family — dislikes some of the more common vegetable proteins, Dang recommends trying them prepared a few different ways before giving up on them entirely. “Crispy air-fried chickpeas may appeal to someone who dislikes soft chickpeas in salads,” she said. “Not crazy about stir-fried tofu? Try it in soups, marinate and bake it or coat it in cornmeal and pan-fry — then decide. Similarly, there are many different varieties of lentils, so if you don’t like green lentils, don’t just assume you dislike red lentils too.”

Related

Health & Wellness How to get more protein in your diet — without meat

And if you haven’t tried faux meats in a while, they’ve come a long way. Keep in mind, said Dang, that many of these products are still processed foods, “so do take that into consideration.” For those who are looking for veggie products with the texture of meat, she noted that members of Cook Smarts “rave about the Impossible Burger and Beyond Meat patties, in particular.” Take heed though: although these burgers have been known to fool people, “for most vegetarian and vegan products,” she said, “don’t expect them to taste just like their meat-based counterparts. Think of them as tasty foods in their own right, rather than expecting them to be something they’re not.” (That said, honestly sometimes they taste better. I would take a local vegan restaurant’s faux riff on Arby’s roast beef sandwich made with hickory smoked Tofurky rather than the “real” deal any day.)

It’s not all or nothing

A shortage of meat doesn’t mean you have to flip a switch and go vegetarian overnight. It can end up being the best of both worlds. When I was a vegetarian, I did miss the flavoring you can get from meat products like bacon grease or a bone-based stock. If you’re not opting to go all-in and just need to make the meat that’s available stretch further, it’s more about changing how you approach it, Taub-Dix said.

Think of the animal protein as being the supporting cast with the veggies playing the starring role on your plate, said Taub-Dix. “So, you know, maybe a little bit of animal protein, carbs, over a big dish of all kinds of mixed veggies on a bed of quinoa or pasta.”

A favorite in this spirit in our house is a rice bowl with miso marinated flank steak. We tend to use less steak than the recipe calls for, but we load it up with more carrots — and add eggplant. A big salad (of anything and everything you want to throw in) also easily moves meat from top billing to tasty addition.

Related

Health & Wellness A routine to help you stay healthy (and sane) while you’re stuck at home

A time for planning

If you’ve always meant to give meal planning a go, a meat shortage and diet change may be just the kick-start you needed. Back when I was vegetarian, I probably made a lot of those bowls of pasta because it was on hand and easy. Planning ahead will keep you from making choices you regret later, Dang said. And it doesn’t have to be painful. “Make double batches of quinoa, vegetarian chili, veggie burgers, hard-boiled eggs or other vegetarian proteins or dishes you’re preparing so that you have some easy go-tos when you’re in a rush — or just don’t feel like cooking,” she said. Doubling whatever you make for the freezer is another scenario where the payoff is definitely more than worth the effort.

And hey, if I do fall back on my old standby pizza as a vegetarian dinner, it doesn’t have to be such a nutritional loser. Quarantine cooking can fire up the creativity, after all. I found that leftover strained and mashed black bean soup made a delicious topping for socca (garbanzo flour) flatbread pizza, for a meatless dinner that didn’t fall into my old traps.

Choose your next breakfast from our list of 11 best veg breakfast recipes that you can easily prepare at home.

NDTV Food | Updated: July 23, 2020 16:17 IST

_{Veg breakfast recipes to prepare at home.}

• It’s a common belief that breakfast is the most important meal of the day
• Skipping breakfast translates to binge eating through the day
• Work up that appetite and prepare yourself for some healthy breakfast

Vegetarian Breakfast Recipes- It’s a common belief that breakfast is the most important meal of the day. Parents and doctors have always advised us to have ‘breakfast like a king’, and for good reason. It’s a great way to get nutrients that propel your metabolism and keep you energized through the day. However to reap the benefits of a good morning meal, it is imperative to start healthy.

Researchers have shown that a good breakfast not only keeps a person healthy, but can also help with weight loss. Skipping breakfast translates to binge eating through the day which could be harmful. So, work up that appetite and prepare yourself for some delicious breakfast. For those who find themselves worrying about “what to eat for breakfast?” every morning, we’ve put together a list of veg breakfast options that will leave you with more time to eat, think and process.

Here are our top 11 veg breakfast recipes.

The smell of this warm and paper thin dosa will kick start your day. This South Indian breakfast classic is easy to put together and a treat to wake up to.

2. Poha

Originally a Mahrashtrian breakfast it can also be eaten as a light snack. Very high on nutrients, it can be altered according to your spice meter.

3. Upma

Dal fry, suji, mustard seeds and cumin is all it takes to whip up a hot plate of upma. This traditional South Indian breakfast delight should be drizzled with lime juice and served with fresh coconut chutney or lime pickle.

4. Sprouts Jalfrezi

Abundant in Vitamin C and Vitamin K, these under appreciated vegetables now get a delicious makeover. Enjoy the taste of jalfrezi with moong sprouts.

_{A healthier breakfast leads to a healthy fulfilling day.}

5. Steamed Dhokla

If you’re looking for something to bite into without having to count your calories, then try this eclectic mix of gram flour, turmeric, fruit salt and a pinch of sugar, steamed and topped with a sputtering tadka. Serve up the traditional taste of Gujarat in just 25 minutes!

6. Aloo Paratha

Soft dough stuffed with the spicy filling of mashed potatoes with coriander, chillies and other spices and then rolled out into big round parathas. It tastes best with a dollop of butter!

September 26, 2020

Happy weekend, friends! We’re off apple picking, so keep your eyes peeled for yummy apple recipes in the near future.

SUNDAY

Prep Ahead Tip: This is a set it and forget it slow cooker recipe, so no advance prep is needed!

Vegan/Gluten Free Substitutions: Recipe is vegan and glutenfree.

MONDAY

Prep Ahead Tip: The buffalo chickpeas can be made ahead up to a day in advance and kept in an air tight container on the counter. You can also pre-chop your veggies and keep those together in the refrigerator.

Vegan/Gluten Free Substitutions: Either omit the butter or use vegan butter for the sauce. Omit the blue cheese and use vegan ranch dressing. Recipe is gluten free.

TUESDAY

BUTTERNUT SQUASH AND LENTIL BOLOGNESE from Eats Well With Others

Prep Ahead Tip: The lentils can be cooked a few days ahead of time. Drain and store them in the fridge until ready to use.

Vegan/Gluten Free Substitutions: Omit the mascarpone to make this vegan. Use gluten free pasta to make it gluten free.

WEDNESDAY

Prep Ahead Tip: No prep necessary.

Vegan/Gluten Free Substitutions: Recipe is vegan when made with Vegenaise. Use corn tortillas to keep this recipe gluten free.

THURSDAY

Prep Ahead Tip: Recipe comes together quickly.

Vegan/Gluten Free Substitutions: Recipe is vegan, use gluten free pasta if needed.

FRIDAY

EASY VEGAN BLACK BEAN BURGERS from She Likes Food

Prep Ahead Tip: Burgers mixture can be made up to 3 days in advance.

Vegan/Gluten Free Substitutions: Recipe is vegan and gluten free. Make sure to use gluten free buns if needed.

DESSERT

HEALTHIER OATMEAL COOKIES from She Likes Food

September 26, 2020

Happy weekend, friends! We’re off apple picking, so keep your eyes peeled for yummy apple recipes in the near future.

SUNDAY

Prep Ahead Tip: This is a set it and forget it slow cooker recipe, so no advance prep is needed!

Vegan/Gluten Free Substitutions: Recipe is vegan and glutenfree.

MONDAY

Prep Ahead Tip: The buffalo chickpeas can be made ahead up to a day in advance and kept in an air tight container on the counter. You can also pre-chop your veggies and keep those together in the refrigerator.

Vegan/Gluten Free Substitutions: Either omit the butter or use vegan butter for the sauce. Omit the blue cheese and use vegan ranch dressing. Recipe is gluten free.

TUESDAY

BUTTERNUT SQUASH AND LENTIL BOLOGNESE from Eats Well With Others

Prep Ahead Tip: The lentils can be cooked a few days ahead of time. Drain and store them in the fridge until ready to use.

Vegan/Gluten Free Substitutions: Omit the mascarpone to make this vegan. Use gluten free pasta to make it gluten free.

WEDNESDAY

Prep Ahead Tip: No prep necessary.

Vegan/Gluten Free Substitutions: Recipe is vegan when made with Vegenaise. Use corn tortillas to keep this recipe gluten free.

THURSDAY

Prep Ahead Tip: Recipe comes together quickly.

Vegan/Gluten Free Substitutions: Recipe is vegan, use gluten free pasta if needed.

FRIDAY

EASY VEGAN BLACK BEAN BURGERS from She Likes Food

Prep Ahead Tip: Burgers mixture can be made up to 3 days in advance.

Vegan/Gluten Free Substitutions: Recipe is vegan and gluten free. Make sure to use gluten free buns if needed.

DESSERT

HEALTHIER OATMEAL COOKIES from She Likes Food

ABOUT THE AUTHOR

Lori A. Selke

Children can thrive on a vegetarian diet, but it takes some planning to ensure that they do not suffer from nutritional deficiencies. Growing children, in particular, need adequate protein, calcium, iron and vitamin D. Vegan children should also make sure they get enough B12. Fortunately, there are plenty of kid-friendly vegetarian foods to prepare when making meals for your family.

Breakfast

For breakfast, serve oatmeal. It’s one of the healthiest foods around, with plenty of fiber, vitamin A, calcium and iron. Another option is whole wheat toast or an English muffin smeared with nut butter. Add a banana, a handful of berries or a glass of orange juice. If your child includes dairy in his diet, yogurt with fruit and a piece of toast or a bagel on the side is a nutritious choice.

Lunch

Soup and a sandwich make a classic lunch. For the soup, choose minestrone with alphabet noodles, lentil soup or tomato-rice soup. The sandwich can be anything from a veggie burger to hummus and cucumber to tomato and avocado. If eggs and dairy are allowed, egg salad and cheese sandwiches become possibilities. You can also consider wraps as a sandwich alternative. Serve some raw vegetable sticks on the side. Another versatile lunch item is noodles tossed with a sesame or peanut butter sauce plus sliced steamed vegetables; add a cup of fruit salad to round out the meal. Your child should drink a cup of milk or fortified soy, rice or almond milk with these lunches.

Dinner

Nutritious dinner possibilities for vegetarian kids abound. Kids love pasta and tomato sauce; whole-wheat noodles provide extra fiber. You can also use use a baked potato as the base for a “pizza potato.” Add a green vegetable such as broccoli–which, believe it or not, is a good source of calcium–and applesauce on the side. Have a Mexican meal of tortillas, refried beans, salsa, and corn or cabbage salad or sauteed zucchini on the side. Another possibility is fried rice, which can incorporate a large variety of vegetables; add nuts for a protein boost, and serve with sliced oranges.

Snacks

Dried fruit makes a healthy and satisfying snack. So do graham crackers, vegetable sticks and hummus, tortilla chips and salsa. Whole nuts or nut butters provide protein. And don’t forget the milk–dairy, rice, soy or almond all taste better with a little chocolate.

The world lost a hero yesterday. A champion of women, and a role model for all of us.

Rest in peace, RBG. We won’t let the world forget you and your mission.

I’m not feeling much in the way of small talk today, so I’m just going to let today’s meal plan speak for itself. Happy eating!

SUNDAY

MOROCCAN CHICKPEA SOUP from I Heart Vegetables

Prep Ahead Tip: This soup can be made up to 3 days in advance.

Vegan/Gluten Free Substitutions: Recipe is vegan and gluten free.

MONDAY

Prep Ahead Tip: Spaghetti squash can be roasted up to 5 days ahead of time

Vegan/Gluten Free Substitutions: Recipe is vegan and gluten-free!

TUESDAY

Prep Ahead Tip: Cauliflower can be cut up 3 days in advance

Vegan/Gluten Free Substitutions: Recipe is vegan, use gluten free breadcrumbs to make GF.

WEDNESDAY

Prep Ahead Tip: Recipe comes together quickly, no need to prep ahead.

Vegan/Gluten Free Substitutions: Recipe is already vegan and gluten free.

THURSDAY

Prep Ahead Tip:Recipe comes together quickly.

Vegan/Gluten Free Substitutions: Use dairy-free yogurt for sauce and use GF buns if needed.

FRIDAY

Prep Ahead Tip: The chickpea curry mixture can be made up to a day ahead and kept in the refrigerator until ready to use. The yogurt sauce can also be made ahead as well as the rice.

Vegan/Gluten Free Substitutions: Replace the yogurt with plant based yogurt or coconut milk. Recipe is gluten free

DESSERT

ALMOND FLOUR PUMPKIN BREAD from Hummusapien

Hello and welcome to the Easy Vegetarian Diet website. Whether you’ve been following a vegetarian diet for years, or are just exploring the possibility, you’ve come to the right place.

The site is designed to help you create a vegetarian lifestyle that’s easy, healthy and pleasurable — a diet that you can stick with for a lifetime. If you’re here because you want to create an occasional meatless meal, that’s great, too.

You’ll find delicious, easy vegetarian recipes that anyone can prepare. They won’t leave you hungry, and you’ll get the nutrition and protein you need for long lasting energy, stamina and beautiful skin.

You might already know that there are different types of vegetarians. Lacto–ovo vegetarians don’t eat meat, fish or poultry, but they still enjoy eggs and dairy. Another type, called lacto–vegetarians, won’t eat meat, fish, poultry or eggs. And others won’t eat fish, poultry, meat, eggs, dairy products, or any animal byproducts, like honey. This last group call themselves Vegans.

Easy Vegetarian Diet focuses on a lacto-ovo vegetarian diet plan. This is the easiest to maintain and has a lot of health benefits.

Sign up for our free, 7 Day Vegetarian Pledge. Each day you’ll get an email with tips, recipes, and new food items to make your transition fun and easy.

Where’s the Best Place to Start?

With the help of this site, you can overcome the obstacles most people run into on a vegetarian diet plan. This includes food that’s not satisfying, low energy, and problems eating out.

You Have Unique Needs

Your nutrition needs change with age, and are different for men and women. These differences also affect the type of benefits you get from the same food sources. It’s this kind of detail that you’ll find on Easy Vegetarian Diet.

A Simple Approach to Cooking

Another big difference is the way we approach cooking. Recipes are great, but it’s even better to be able to throw together a satisfying vegetarian meal without one. If you already know how to cook, it’s easy.

All you have to do is swap out a few ingredients. In fact, with the right meat substitutes and spices, you can transform your old favorite recipes into vegetarian nirvana. You’ll see how easy this is in the recipe section.

If you don’t know how to cook, don’t worry, we have you covered, too. The recipe section focuses on simple vegetarian recipes that use a small number of ingredients, and no fancy techniques.

With some simple planning and the right information, you’ll have a healthy vegetarian diet, plenty of energy, a meal plan any food lover would enjoy, and a vegetarian lifestyle you can stick with.

I’ve been a vegetarian now for over 15 years and became a Holistic Health Consultant to help people make healthy diet and lifestyle changes. You can find out more about me here.

If you have any questions or comments, I’d love to hear from you.

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Simplifying meal preparation

For some people preparing a healthy meal can be overwhelming and time consuming which may be why Australians are eating fewer home cooked meals. We know that eating home cooked meals more often is frequently associated with better dietary quality including higher fruit and vegetable consumption, and lower body fat levels. Children who eat regular family dinners also tend to consume more fruit, vegetables, vitamins and minerals and fewer fried foods and soft drinks. They also tend to eat healthier as adults.

Before assembling a healthy meal we suggest:

1. Organising what meals and recipes you’ll be cooking for the week
2. Shop for your ingredients
3. Prepare your ingredients

To help simplify the confusion around healthy eating and we have broken down what key food groups to include in your main meals.

Why is protein important? Protein is one of the three macronutrients including carbohydrate and fat. It is the main building block of every single cell in our body. It’s also important to consume protein when you lead an active lifestyle as it helps to repair and strengthen muscles. Protein can also assist with trying to achieve a healthy weight as it helps to keep us full!

What are good sources of protein?

• Lean red meat e.g. lamb, beef, pork

• Fish and seafood

• Free range eggs

• Legumes e.g. soybeans, chickpeas, lentils, black beans

• Protein powder e.g. whey protein isolate

Why are fats important? Contrary to popular belief eating fat is not fattening. Fat plays an important role in the body including insulating and protecting your organs. They also help you absorb vitamins A, D, E and K. The body cannot produce certain fats called essential body acids which we need for brain development and inflammation, and so we have to get them from our diet. Fat also helps add flavor to meals as well as keep us full.

What are good sources of fat?

• Nuts e.g. cashews, almonds, pistachio

• Seeds e.g. sunflower seeds, chia seeds, hemp seeds

• Extra-virgin olive oil

• Oily fish e.g. salmon, sardines, trout

Carbohydrates are an important food group as they are our body’s primary source of fuel, especially during moderate to high intensity exercise. They’re also an extremely excellent source of fibre which is the number one fuel for our gut bugs. Whole-grains are a type of carbohydrate, and are one of the healthiest foods we can consume for our health. Consuming wholegrains protects against heart disease, diabetes and many types of cancer. They’ve also been shown to increase life expectancy and have an anti-inflammatory effect in the body.

What are good sources of carbohydrates?

• Low GI white potato e.g. Coles Carisma

• Basmati, brown or Doongara rice

• Whole-meal or brown rice pasta

• Sourdough, seeded or light rye bread

Here are some tips for including more wholegrains and smart carbohydrates

• Swap ordinary potato mash for sweet potato mash

• Give your pantry a makeover and swap ordinary white pasta, crackers and rice for whole-meal pasta, brown or basmati rice and seeded crackers

• Add barley and quinoa to soups

• Use whole-meal flour in baking and cooking

• Add some ancient grains like quinoa or buckwheat to your favourite salad dish

Vegetables and salad should be the focus and hero of the meal. Aim to include as many different colours and textures as possible. Variety is key! Less than 7% of adults and 5% of kids consume enough vegetables in Australia which is concerning when we know they are essential for our long-term health. A plant-based diet rich in fruit and vegetables is the healthiest way to eat in terms of increasing life-expectancy, achieving a healthy weight and protecting against lots of chronic health conditions such as depression, anxiety, dementia, heart disease and stroke.

Try and aim for 5 serves as a minimum per day. A serve is equivalent to:

• 1⁄2 cup cooked veg

• 1⁄2 cup cooked/dried legumes

• 1 cup salad or leafy greens

• 1⁄2 cup sweet corn

• 1⁄2 medium potato or other starchy vegetables

• 1 medium tomato

Here are some tips for including more vegetables

• Add salad to wraps + sandwiches

• Add spinach, tomato, mushrooms, capsicum and baked beans to eggs

• Grate veggies into sauces

• Batch cook roasted veggies and add them to salads, wraps and omelettes

• Add frozen veggies to meals

• Add lentils and chickpeas to soups

• Add black-beans to Mexican meals such as tacos

Where time become a restraint that prevents you from you preparing healthy meals for you and/or your family, look for ready made meal companies such as Activate Foods to take the effort out of it. Always look to ensure you find healthy ready made meals made with wholefoods and with as little processing as possible. Look at the ingredients to identify if any preservatives or additives are used.

Activate Foods

Shop 2 / 222 The Entrance Rd, Erina NSW 2250

Delivering to Sydney, Newcaslte & the Central Coast

1. Easy & Cheap Meals for Big Groups
2. How Fast Does Cooked Spaghetti Squash Spoil?
3. Can You Bake Sliders?
4. How to Cook Moose Meat
5. How to Eat Healthfully With Little or No Money

Healthy eating doesn’t have to be expensive. If you have a family of four or more with a stretched budget, it may seem impossible to provide hot meals for your family that also happen to be healthy. Although you may not be able to afford organic, prepared meals, you can purchase single ingredients and make healthy meals yourself for a fraction of the price. By substituting ingredients, planning ahead, cooking from scratch and buying in bulk, you can cook meals for your family that are not only tasty and nutritious, but cheap, too.

Purchase single ingredient foods rather than processed foods. Single-ingredient foods, including meat, fruits and vegetables are usually less expensive than purchasing processed foods, and far more inexpensive than eating out. Take advantage of sales on fresh fruits and vegetables, and buy other staples canned or frozen, like stewed, canned tomatoes instead of tomato sauce and frozen meat instead of fresh meat.

Prepare meals in large portions and freeze the leftovers. For large families, cook a large pot of soup, stew, pasta or a large casserole. Throw in any leftover vegetables or meat you may have from previous meals. If there are leftovers, freeze them in a Tupperware container to eat on another night.

Consider non-animal protein sources to add bulk to a meal. Add beans, tofu, chickpeas, tempeh or soy to meals. These ingredients have as much protein as meat, but are far less expensive.

Add canned fish to casseroles. Canned fish is less expensive than frozen or fresh fish, and some canned fish, like albacore tuna and salmon, contain omega-3 fatty acids, which help lower your risk of heart disease, according to the Mayo Clinic.

Recycle old leftovers into new, healthy meals. The Mayo Clinic suggests using leftover rice to make rice pudding, or using leftover baked chicken in soup or salad. When it seems like you will not be able to use a leftover right away, avoid throwing it away and freeze it instead.

Purchase food in bulk. Although you may have to put down more money initially, you will save money by having everything you need in the freezer. Additionally, you can avoid throwing spoiled food away by freezing bulk food until you need to use it.

Author: Canadian Living

Nutrition

This article was originally titled, “Vegetarian Diets” in the Canadian Living special issue, Eat Right Volume 2. Visit the Special Issues page for information on how to buy this issue.

About four per cent of Canadians are vegetarian, which means that their diet is largely based on vegetables, fruit, beans, grains, nuts, seeds, and sometimes dairy and eggs. They do not consume meat, chicken and fish.

According to the Dietitians of Canada, appropriately planned vegetarian diets are healthy, nutritionally adequate and may help prevent cancer, diabetes and heart disease. They also note that vegetarians tend to consume less cholesterol and saturated fat but consume more beneficial fibre, vitamins and antioxidants than their meat-eating peers. If that’s not reason enough to consider eating more meatless meals, think about the savings of buying beans or soy instead of steak!

Are you a vegetarian? What’s your favourite healthy vegetarian meal? Share your answer with fellow readers in our comment section.

How to plan a vegetarian diet
Planning a vegetarian diet does take some knowledge. When you remove meat, chicken and fish from your diet, you’ll have to learn how to replace the missing protein, vitamins and minerals. By using meat alternatives, such as beans, lentils, soy, tofu, nuts and seeds (and eggs and dairy in some cases), you should have no problem meeting all of your protein requirements. Vitamin and mineral intake may be trickier, so here are some helpful tips.

Vitamin B12
Since this essential nutrient is mostly found in animal-based foods, such as meat, dairy and eggs, strict vegetarians have to find alternative sources. Good choices include fortified soy beverages, fortified “mock meats” (such as veggie burgers), nutritional yeast and vitamin supplements.

Calcium
Vegetarians who consume two to three servings of dairy products daily will probably consume sufficient calcium. Those who restrict dairy will have to increase their intake of calcium-rich foods by including leafy greens, almonds, sesame seeds, beans, figs or calcium-fortified

Iron
The richest source of well-absorbed iron is meat, so vegetarians need to look for alternative foods. Fortified breakfast cereals, beans (chickpeas, lentils, navy, lima and kidney beans), oatmeal, firm tofu, dried apricots and pumpkin seeds all contain iron. Pair any food from this list with vitamin C–providing strawberries, potatoes, tomatoes, sweet peppers or citrus fruit to help boost iron absorption.

Zinc
An essential mineral in the diet, ample amounts of zinc are found in meat. To replace zinc, vegetarians can choose these foods: beans and chickpeas, soy nuts, cashews, pumpkin and sunflower seeds, almonds and yogurt.

Seeing a registered dietitian is a great first step to help you plan a balanced diet. They can help ensure that you meet all your nutrient needs by following a well-balanced diet. You can find a dietitian in your area at .

Did you know?
Flexitarians are people who eat vegetarian meals most often but still enjoy meat occasionally. Many people choose this increasingly popular lifestyle because of their growing concern for the environment, since they believe that raising animals for the sole purpose of using their meat as food is an inefficient, planet-harming process. While animals eat large quantities of grain, they only produce small amounts of meat, dairy products or eggs in return. In fact, it can take up to 7œ kg (16 lb) of grain to produce just 500 g (1 lb) of meat.

Choosing a diet based on vegetables, beans and grains is less harmful to the food supply and to the earth, and cutting back on meat consumption is one way many environmentalists help protect the planet.

Preparing meals and snacks using healthy ingredients can be a way to limit highly processed foods.

On this page

• Benefits of preparing meals and snacks using healthy ingredients
• How to prepare meals and snacks using healthy ingredients

Benefits of preparing meals and snacks using healthy ingredients

Preparing foods at home allows you to make healthier meals and snacks. By choosing ingredients that have little to no added sodium, sugars or saturated fat, you can decrease the amount of these nutrients you eat.

Eating too much sodium, sugars or saturated fat can increase your risk of chronic disease.

How to prepare meals and snacks using healthy ingredients

Even when cooking at home, people may use highly processed foods for convenience and to save time. These types of food products include:

• seasoned foods
• prepared sauces
• ready to eat soups
• ready-made dishes

Make your own versions of these foods or replace them with healthier options.

Do it yourself

Although highly processed foods may seem convenient when cooking at home, making your own can be easy and much healthier. Use these ideas to make healthier homemade versions:

• Try making baked whole grain pita crackers.
• Make your own salad dressing with oils with healthy fats and your favourite seasonings.
• Slice potatoes into thin strips, drizzle with canola oil and bake in the oven for no-fry french fries.
• Use simple recipes. Start with recipes with simple ingredient lists and easy instructions, especially if you are busy or new to cooking.
• Make your own spice mixes. Instead of using packaged taco seasoning, make your own by combining cumin and chili powder with a dash of garlic powder.
• Sweeten snacks and recipes using fruit. Mix lower fat yogurt with berries or use mashed banana in a muffin recipe for added sweetness.
• Make a big batch of homemade soup and freeze it in meal-sized portions. This lets you control the ingredients, and reheating is just as easy as making canned soup.
• Look up a recipe for your favourite sauce or condiment. Make homemade pasta sauce using fresh or low-sodium canned tomatoes. Try making fresh salsa by combining tomatoes, garlic, onion and cilantro.
• Try a homemade version of your favourite prepackaged food. Use a whole grain pizza crust, tortilla or pita and load it with vegetables for a healthier pizza. Make your own macaroni and cheese with whole grain pasta, lower fat cheese and some vegetables.

Add flavour

When you cook at home, you can decrease the amount of salt you use by adding herbs, spices and seasonings. Your taste buds will adjust to less salt in your food.

Instead of using pre-seasoned foods, salt, gravy or sauces, enhance the flavour of your food by adding:

• citrus
• flavoured vinegar
• fresh or dried herbs or spices

Here are a few ideas to get you started:

• dill: pairs well with fish, potatoes and eggs
• cinnamon: tastes great with lower fat yogurt and fruits
• ginger: delicious in stir-fries, soups and with fish
• lemon juice: great in salad dressings and marinades
• paprika: good with seafood, vegetables, chicken and eggs
• rosemary or thyme: delicious with chicken, lamb, beef and pork
• curry powder or cumin: good with lentils, chicken, soup and stews
• basil and oregano: tastes great with soup, salads, tomatoes and pasta

For best results, add:

• dried herbs at the beginning of cooking
• fresh herbs at or near the end of cooking

Use healthier ingredients

When making meals and snacks, use ingredients that are not highly processed.

Let your taste buds enjoy the true flavour of food. Try:

• fresh, frozen or canned vegetables and fruits, preferably:
  • canned vegetables with little to no added sodium
• whole grain foods, preferably:
  • options with little to no added sodium
  • naturally sodium-free grains such as rice, barley or quinoa
• protein foods, preferably:
  • unsalted nuts and seeds
  • unseasoned meats, poultry and fish
  • lower fat dairy products like cheese and sour cream
  • canned or dried beans, peas and lentils with little to no added sodium
• healthy fats, preferably:
  • unsaturated vegetable oils

Make a healthy choice

What you eat on a regular basis matters for your health.

• Choose foods that have little to no added sodium, sugars or saturated fat.
• Compare the nutrition facts table on foods to choose products that are lower in sodium, sugars or saturated fat.

Meatless Monday never tasted so good.

No meat, no problem—truly. Just take a look through these delicious sandwiches, stir-fries, casseroles, soups, and more. Helpful hint: Some recipes call for chicken broth, but you can easily sub in vegetable broth to keep things veg-friendly. If you’re looking for more healthy meals, try these sweet potato ideas.

How amazing does this look?

Get the recipe from Delish.

Slow and steady wins the (mac) race.

Get the recipe from Delish.

The healthier way to get your eggplant parm fix.

Get the recipe from Delish.

What a hot cheesy mess.

Get the recipe from Delish.

So long, take-out.

Get the recipe from Delish.

A super creamy spring pasta without the heavy cream.

Get the recipe from Delish.

Definition of a healthy and hearty meal.

Get the recipe from Delish.

Yes, it’s cheesy, but there’s SO many veggies!

If you’ve been contemplating eating less meat, let this meal plan’s vegetarian options convince you.

How hard is it to be creative in the kitchen after months of cooking almost every meal at home? For some people, it may not be—maybe you derive energy from having to work outside your norms and this global pandemic has led you to create culinary masterpieces.

Then there are the rest of us, covered in oil burns, flour, and tears from having to cook one of the five recipes in our wheelhouse for the 380th time. Curbside takeout and delivery have been a godsend, but we’re at the end of our ropes here. We need inspiration, a culinary intervention, more wine, or all of the above.

Luckily for those among us feeling this strain, the Cooking Light Diet was conceived to help us make thousands of healthy and delicious meals at home. The subscription-based service lets members craft weekly meal plans—breakfast, lunch, snack, and dinner—based on their dietary preferences and the amount of calories they want to consume in a day. It’s a great way to a) never have to worry about what’s for dinner again, and b) sustainably provide healthy meals for you and yours.

Struggling to cook healthy? We’ll help you prep.

And if you’re having trouble being creative, we’d totally recommend checking out the vegetarian options available on the Cooking Light Diet. From Creamy-Corn Mushroom Risotto (pictured above) to bulgur burgers and quick breakfast options, there are over a thousand ways to go meatless and up your weekly intake of fruits and vegetables.

Here are a few of the hundreds of vegetarian meals available when you subscribe to the Cooking Light Diet. For more information on the service, be sure and check out their Facebook Community, where members interact daily to share what they’re eating and provide each other with motivation and inspiration to live a more health-driven life.

• University of Toronto

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There are tricks to being a successful vegetarian! Once I figured out a few things, cooking meatless meals on a daily basis became less daunting.

Over the past few months, my family and I have cut meat almost entirely out of our diet. We have gone from eating meat 5 or 6 nights a week, with frequent bacon-laden breakfasts, to having it once a week at supper. When we do eat it, the portions are smaller and not so central to the meal.

At first, it felt like a huge struggle to prepare meatless meals. I dreaded meal prep because I didn’t know how to do it. The future felt daunting and intimidating: how could we possibly continue along this path with every meal feeling like a battle? Then I grasped something: Three major shifts had to occur before vegetarian cooking started to feel more normal. Once those happened, everything became much easier for me.

1) I needed new cookbooks.

I cook from cookbooks, not from the Internet. Sounds old-fashioned, I know, but I like to flip through cookbooks for fun and select recipes to try. I write in my cookbooks, keeping notes and checking off recipes I’ve made, which makes it easy to go back and recreate ones I’ve loved. All of my old cookbooks, however, focus on meat. Some have vegetarian sections, but they’re written like little afterthoughts – short and uninspiring.

The library was my greatest help in this area, as were recommendations by more experienced vegetarian and vegan friends. I’ve checked out nearly every meatless cookbook in the library by now, and I’ve liked some more than others, which helps me decide which to buy.

Having those vegetarian and vegan cookbooks in my kitchen makes a world of difference. Suddenly I have a much broader selection of options, many of which are mouthwateringly delicious with fabulous photography. No longer do I run out of ideas. (My newest favourite is “Isa Does It: Amazingly Easy, Wildly Delicious Vegan Recipes for Every Day of the Week” by Isa Chandra Moskowitz. It actually does meet all of those descriptors. More on that in a post yet-to-come!)

2) Meal-planning is crucial.

I’ve long been an advocate of meal-planning to reduce food waste and make one’s life more organized, but it’s really important when you stop eating meat. You see, meat makes it easy to build a meal: you grill, roast, or fry, add some rice or pasta, a vegetable side, and ta-da! you’re done.

It’s not so easy with vegetarian food, although maybe that’s because I’m not so experienced. Now I have to make sure I’m presoaking chickpeas, beans, grains, cashews, etc. in order to prepare the meal on time. The actual recipes tend to take longer, too, which means I have to start earlier in the evening if I want dinner on the table at the right time for my family.

One of the biggest challenges has been re-establishing a foundation of well-loved basic recipes. Suddenly my go-to list has been erased and I’m starting from scratch. I can’t count on baked honey-curry chicken, kima with rice, or beef chili to get dinner on the table fast. Now I’m having to make chana masala, vegetarian stir-fries and pad thai, lentil soups, and bean-filled burritos to keep my family fed on busy nights. It’s not that much harder; it’s just an adjustment.

3) The pantry and fridge have to be stocked properly.

I’ve had to rethink the way I shop, to some extent. There are all the alternative protein sources that now must be kept on hand – tofu, tempeh, seitan, lentils, beans, chickpeas, paneer, veggie ground round, and nuts. I use far more fresh herbs to add powerful flavors, such as basil, mint, cilantro, and dill, as well as more flavorful sauces and spices. Both of those collections have expanded considerably in recent months.

I keep plenty of carbohydrate options on hand, too – tortillas, buckwheat soba noodles, rice stick noodles, sweet potatoes, couscous, quinoa. There always have to be a few cans of full-fat coconut milk in the pantry for smoothies and curries, as well as nut butters, tahini, and white miso. While all of these are items that I used to buy, I notice my family goes through them (especially vegetables) at a much faster rate now, perhaps to compensate for the lack of meat.

I learn more every day, which helps me to feel more confident and excited about this new cooking style.

If you are vegetarian or vegan, what are the most helpful tips you’ve learned along the way?

Tofu is a great veggie alternative, and its unique texture adds something extra to stir-fries and soups – check out our easy tofu recipes for meat-free inspiration

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Looking for the best tofu recipes? Check out our easy tofu recipes, from simple tofu stir fry to tofu curry. We’ve got miso soup and ramen recipes for an easy, vegetarian midweek meal.

Lots of our ideas are vegan tofu recipes, and tofu acts as a great meat alternative for a vegan diet.

Whether you want low calorie recipes, or tofu recipes that are quick to make, check out our guide. If you want more healthy vegetarian recipes, check out our guide, here

First up, here’s how to cook tofu…

How do you fry tofu?

Tofu always comes with a little of its liquid in the packaging, so its best to drain it thoroughly on kitchen paper before frying, to prevent it from spitting too much. You can then cut into whatever size pieces you like, or even keep whole. Heat 1cm of oil in a frying pan until hot, then fry the tofu on all sides until browned and crisp, around 30 seconds – 1 minute each side. Drain on kitchen paper, season and serve.

To make crispy tofu, cook for 2 to 3 minutes on each side until really caramelised.

Can you eat tofu raw?

Yes you can. Silken tofu is often served on top of dishes, as its name says it is prized for its soft texture and is sometimes served chilled. Normal tofu can be eaten raw, but is often fried to add extra texture and flavour to it.

How do you cook silken tofu?

This is often cubed and added to soups and stews, right at the very end. As it is quite fragile it is added at the end of cooking to warm through, with minimal stirring as you want to keep it whole in the final dish.

by Meghan on January 7, 2019 5

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This easy Chickpea Curry is a great healthy meal prep idea, as well as a quick weeknight dinner recipe! Packed with veggies, this chickpea curry is also gluten free and easily made vegan!

Happy New Year! If you are anything like me, you are looking for some quick and healthy recipes for dinner and maybe even looking into how to meal prep. Well, I have the perfect recipe for both with this Healthy and Easy Chickpea Curry.

What is meal prep?

Meal prep is just what it sounds like – preparing meals ahead of time so you have healthy meals ready when you don’t have time to cook. Being a busy work at home mom, I have found that meal prep is essential for weeknight dinners. I almost never have time to cook dinner since my days are spent taking care of my 8 month old baby, and any free time I have I spend working on the blog. Now my husband and I prepare meals on the weekends and we have lunch and dinner ready for most of the week.

Not only is this plant based chickpea curry a great meal prep idea, it is also a quick and healthy weeknight dinner. Since it is meatless, it cooks in about 20 minutes. It is also hearty and satisfying, and high in protein thanks to the chickpeas – also known as garbanzo beans. I also love the sweetness of the butternut squash and I throw in some spinach for extra iron.

What kind of curry paste is best for chickpea curry?

I use Mae Ploy panang curry paste, however, red curry paste would work here as well. I prefer the Mae Ploy brand, although it is much spicier and more flavorful than other brands – I find that I like to use less of it or my curry turns out too spicy. If you use a different brand, such as Thai Kitchen, you may want to use more curry paste as it tends to be less spicy and flavorful.

How do you make Chickpea Curry?

To make chickpea curry, first heat a dutch oven over medium-high heat. Add about 1/2 cup of coconut milk. Stir until it is thick and shiny, about 2 minutes. Add the curry paste. Stir until fully mixed and fragrant.

Add the rest of the coconut milk, brown sugar, peanut butter and fish sauce. Stir to combine. Bring to a simmer.

Add the onion, bell pepper, butternut squash and chickpeas. Stir and cover, reduce heat to medium. Simmer for 15-20 minutes, until vegetables are tender.

Stir in the spinach. Cook until wilted, 1-2 minutes.

Serve over rice if desired. If the curry turns out spicier than you intended, serving it with some plain yogurt will tone down the spiciness.

For meal prep: Make a pot of brown rice. Evenly divide chickpea curry and rice between four containers. Keep in the fridge for up to four days.

Looking for more meal prep ideas? Try these recipes: