5 tips for vegetarian health

Although many people are vegetarians for health reasons, on compassionate grounds and as a way of life, it does not suit everybody. The reason is that a sense of deprivation defeats the object of any diet.

The crux of the matter is that a person should try what is good for him and if it is a vegetarian life style, so be it. To the vegetarian, the restrictions he places on himself express commitment to a healthy, natural and simplified way of life. 

Vegetarian diets in general have certain advantages. They are usually lower in kilojoules and in saturated fats and refined sugars in particular. But, if eggs, cheese and butter are too freely used, much of these advantages may be lost. Due to the large amounts of vegetables, fruits and whole grains in vegetarian diets, they are automatically high in fibre content. 

Lacto-ovo and lacto vegetarian diets can all provide adequate nutrition, if the contribution of the various food groups is well understood and if the person eats according to that understanding. A must here is to have consideration of the total amount of protein needed by the body. The RDA is not difficult to obtain if milk products, or eggs or both are included in the vegetarian diet. The protein in milk and eggs is more efficiently used than that of protein in meats and fish, so a little goes a long way.

In a pure vegetarian diet, the RDA intake of protein may be a problem. But, the total protein needs can be met efficiently only if legumes (peas, beans, peanuts) are a daily staple. Soy beans contain the highest percentage of protein amongst all vegetable foods. 

It is therefore quite clear that the diet itself does not pose any health risk to the vegetarian. The main thing here is that with any diet, the person should always consult professional opinion and obtain assistance with a basic diet and menu plan that is to be followed. 

The following 5 tips for vegetarian health can be part of this plan:

• Avoid the so-called dead food – this is foods that are refined, such as white flour, cereals made with white flour and polished rice. Rather go for whole-wheat and whole-rye bread, or bread made from mixed whole-wheat and brown bread flours. Unpolished or brown rice is the healthiest.
• Maintain a healthy weight. Excessive weight is linked to heart disease, high blood pressure, diabetes and a host of other ailments. A too low body weight can also be dangerous.
• Exercise regularly. Inactivity puts you at risk for ailments ranging from heart disease to osteoporosis. Any activity from walking to gardening will help.
• If you smoke tobacco, stop. If you don’t, do not start.
• Regular check-ups are a must. Visit you physician regular to have a general check-up but specifically for any vitamin deficiencies you may have.

Love,

Engela

Creole rice

This appetizing but simple way of preparing brown rice is ideal for use with main meals such as curry, quiche, salads, etc.

Ingredients

·         1 onion, chopped

·         250 g brown rice

·         2 Tbsp. olive oil

·         1 litre vegetable stock

·         Sea salt

Preparation

1. Sauté the chopped onion and rice in the boil until the rice becomes transparent.

2. Add the stock and bring to the boil. Simmer over a very low heat with a lid on the pan for 20 to 30 minutes. Do not stir whilst cooking.

3. Remove and serve when soft and the stock has been absorbed.

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Mushrooms and Rice

This is a quick snack or, with a salad or two, a complete meal.

Ingredients

·         250 g mushrooms

·         2 Tbsp. olive oil

·         Sprig parsley

·         3 cloves garlic

·         100 g cooked brown rice

·         Sea salt

·         Freshly ground pepper

Preparation

1. Sauté the mushrooms in the oil in a closed pan very slowly until the juices ooze freely.

2. Add the finely chopped parsley and garlic.

3. Stir in the rice and season.

Serves two people.

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Oven-Fried Rice Balls with Gruyere

I could easily have eaten about half the rice balls on that platter – they were that good.  I made them the night before and just let them rest in the refrigerator on a baking sheet.  They tasted incredible just out of the oven but were still good after sitting out for an hour or so.

Full recipe . . . . . . 

Singapore Shrimp and Rice

INGEDIENTS

1½ cups brown rice

3 eggs, well-beaten

500 g fresh cooked shrimp, or about 2 cups canned shrimp

2 tbsp. butter

4 tbsp. cooking oil

¼ tsp. curry powder

Salt to taste

2 tbsp. chopped parsley

1 tbsp. soy sauce

METHOD

1.       After washing well, steam the brown rice until each grain stands apart.

2.        Drop the shrimp into a skillet with the hot butter, add the soy sauce and curry powder, together with about 2 tablespoons of warm water, blend well and sauté for about 10 minutes.

3.       Then make a simple omelette of the beaten eggs, seasoned with salt, and cooked in the oil (allow to cook very slowly on one side before turning, so the omelette comes out in one  piece like a large pancake ), then cut in narrow strips.

4.       Mix the curried shrimp, egg strips and cooked rice together lightly.

5.       If the mixture seems a little too dry, blend a little soy sauce through it.

6.       Sprinkle with chopped parsley (or chopped chives).

7.       Addition of the eggs makes this an unusually high-protein dish.

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