Fitness. Fatloss. Results.

Vegetarian Recipe Ideas

For different reasons, lots of people choose not to consume meat products.  It is a lot harder to consume enough protein, let alone complete protein for these people, but it is possible.

Some also choose to avoid any animal by products as well-dairy, eggs etc.  For these people, it’s almost impossible and an article for another day.

I’m going to post some recipes that we can all use.  These recipes will supply protein to not just vegetarians, but to anyone who chooses not to eat meat just for that meal or snack.  Vegetarians will need to eat more dairy and possibly nuts and seeds than I would usually recommend.  This is required to ensure enough protein is eaten with excessive ’empty’ calories from starchy carbs.

Lentils, pulses etc are not recommended by me as every day foods.  They are extremely high in carbohydrates, and although that is not really an issue, their low protein content (in comparison to the carb content) means that to get enough protein in a serve, you need to consume a lot of calories-and I mean a lot.  So if you do eat them, and you’ll notice they’re not on my nutrition plans, limit them to a couple of times per week and use them as a starchy carb serve-NOT protein serve.

Sometimes nuts and seeds are touted as a suitable protein for vegetarians as well.  Although they do contain good quality protein, again, the calorie content is way too high to obtain enough protein per serve to meet your needs.  This is due to their extremely high fat content.  So although I do recommend a small serve of a variety of nuts and seeds each day in a healthy diet, do not rely on them to provide suitable amounts of protein.  This table demonstrates their relative protein/fat content.

Almond

21g

56g

Brazils nuts

14g

68g

Cashew nuts

20g

50g

Chestnuts

2g

3g

Coconut

6g

65g

Hazelnut

14g

64g

Peanuts (some consider Legumes)

25g

46g

Peanut Butter

22g

54g

Pecan nuts

9g

70g

Pine nuts

14g

69g

Pistachio nuts (with shells)

10g

30g

Walnuts

6g

69g


So, here are a few recipes to get you started.  You can adapt these ideas with your own favourite ingredients, always bearing in mind-your individual requirements for a given meal-eg. how much protein, fruit, vegies etc you should be eating at that time.

Curried Eggs for Salad

  • 2 whole eggs
  • curry powder
  • tiny dash of milk

Boil eggs, cool slightly, peel and chop.  Mix in with other ingredients.

Use for breakfast with your starchy carb piece of toast (as per meal plan)

Or sprinkle over your salad – YUM

Spicey Breakfast Apples (or anytime for that matter)

  • 2 tablespoons olive oil
  • 5 large ripe apples, peeled, cored and diced
  • 2 tablespoon water
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg

Heat fry pan and add oil.  Add apples and all other ingredients.  Saute till apples begin to soften (I like mine still slightly firm)

This recipe makes 4-5 serves, so keep some for tomorrow-or share!

Really nice served with full cream greek or vanilla yoghurt or with cottage cheese.

‘Mash’

  • 1/2 small head of cauliflower
  • Serving of low fat cottage cheese
  • Paprika

Chop and steam cauliflower.  When soft, mash by hand or with hand blender. (I like mine hand mashed with some ‘lumps’ remaining)

Add cottage cheese and paprika

Serve with steamed vegies or salad.

Lasagna

  • ½ cup – or your portion, of cottage cheese
  • 1 cup chopped broccoli
  • ¼ cup roasted red pepper dip – 350g roasted red capsicum,1 tbsp balsamic vinegar, ½ tsp Italian seasoning,¼ tsp garlic powder blended together
  • Italian seasoning to taste

Blend together ingredients for red pepper dip

Steam or boil broccoli.

Then, either layer or just mix together all ingredients.  This is good!

‘Pasta’

  • 200g cauliflower
  • ½ can natural diced tomatoes
  • ½ cup low fat cottage cheese
  • Basil
  • Cracked pepper

Steam or boil cauliflower till starting to soften.

Chop and mix with all other ingredients and heat in microwave.

Keep an eye out for more recipes on this blog and also at my website www.fitterfasteronline.com


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