Vegetarian Diet:

What is a Vegetarian Diet:

A vegetarian Diet is a practice of abstaining from the consumption of meat (red meat, poultry,  seafood, and the flesh of any other animal), and may also include abstention from by-products of animal slaughter. vegetarian

“Animals are my friends and I don’t eat my friends” was how George Bernard Shaw explained his vegetarian diet. Albert Einstein said that the adoption of “the vegetarian manner of living…would most beneficially influence a lot of mankind.”

Whether you are interested in vegetarianism because of lofty moral ideals such as those held by Shaw and Einstein, or because you just want to lose weight and feel better physically you are not alone. Throughout the world, there is a growing interest in vegetarianism. Let’s take a look at the main reasons for being a vegetarian.

Here’re 8 Reasons To Go Vegetarian:

1. Physical:

• There is a long list of modern diseases that are aggravated by meat eating, colon cancer, heart disease, kidney disease, arthritis and gout top the list.
• In addition, many toxins accumulate in meat, as animals are on the top of an agricultural food chain that is heavily dependent on chemicals and pesticides.
• Added to the chemicals of the environment, are the hormones secreted into an animal’s bloodstream as it faces death.

“The flesh of an animal is loaded with toxic blood and other waste products,” was how the Nutrition Institute of America described it.

If that isn’t enough to make you think about trying a vegetarian diet, there is more.

2. You Can Live Without Meat:

• You can get all the vitamins, minerals and even protein that you need without eating any meat products.
• A diet of fruits, vegetables, whole grains, and dairy products will certainly provide you with what you need.

3. And Such a Diet is Not Boring:

Have you ever tasted an elaborate vegetarian Indian dinner, or vegetarian Chinese cuisine, or vegetarian Italian food?

While it is possible to be vegetarian and also be fat, it is much harder! A vegetarian diet is not a fad diet that you will do for a period, but something you can follow and enjoy your whole life.

But there are more reasons why a vegetarian diet makes sense.

4. Moral & Social Reasons:

• We all love our cats, dogs, and house pets. We regard them as beautiful creatures who are part of our family.
• Other animals, cows, sheep, pigs, chickens ducks, etc. are also beautiful creatures and they too want to live.
• If we can live our lives without killing them, then why should we?

5. Dietary Reasons:

• Some people actually don’t like the taste and consistency of meat while others choose to exclude it for health reasons.
• Most meat from non-organic farms often contains a high concentration of preservatives and hormones.
• This is especially true when it comes to meat and milk from cows, where hormones often are given to animals in order to increase the milk production. cooking cooking cooking cooking

6. Good For Health:

• A vegetarian diet also helps in reducing the risk of cancer.
• A lot of vegetarian diets are high in fiber and contain anti-oxidants that help to eliminate free radicals in the body.
• By going vegetarian, you also help combat the chances of acquiring Type 2 diabetes.

7. Our Mother Earth is Small & Has Limited Resources:

Environmental Reasons:

• Feeding humanity with meat takes a big toll on the environment.
• It makes more sense for us to get nourishment from plant proteins rather than growing grains and then feeding it to animals.
• Every year millions of people die of hunger in the developing countries, while thousands die of avoidable diseases in the developed countries due to overeating the wrong kind of food.

8. Religions:

Some religions do not accept meat-eating as an acceptable practice. Each has their own reason. 20-30% of all Hindu are vegetarian, who believe adamantly in non-violence. Often, vegetarianism is read into the text of a given holy book, so being a vegetarian for religious reasons is still subjective to some degree.

The Benefits of Cooking Vegetarian Recipes:

I. A lower Risk of Disease:

• Cutting out meat and eating more vegetarian recipes will cut your risk of contracting coronary heart disease and strokes.
• This is due to the fact that vegetarian recipes and diets are low in saturated fats, high in good fats and high in antioxidants.

II. A longer life:

• On average, vegetarians live about 7 years longer than meat eaters and vegans live up to 15 years longer.

III. High in Antioxidants:

• A vegetarian diet is high in antioxidants because of the high fruit and vegetable content of vegetarian recipes.
• Antioxidants protect our cells from damage by cancer-causing free radicals, such as pollution and smoking, and help reduce the signs and effects of aging.

IV. Lower Cholesterol: 

• Good fats in nuts and seeds in vegetarian recipes help to lower bad LDL cholesterol and raise good HDL cholesterol.
• Vegetarians tend to eat more soy protein which contains isoflavones which also lower cholesterol.
• On average, vegetarians have 14% lower cholesterol levels than meat eaters.

V. Lower Risk of Blood Clots: 

• Isoflavones in soy protein reduce the risk of blood clots.

VI. Lower risk of bone loss & therefore osteoporosis:

• Studies have shown that vegetarian women are at a lesser risk of osteoporosis.

VII. Weight loss:

• Vegetarians tend to be slimmer than meat eaters because vegetarian recipes and diets are lower in saturated fats and calories.

VIII. Lower risk of Cancer: 

• Studies have shown that plant-based diets help to protect against many types of cancer and soy protein inhibits tumor growth.

Vegetarian Salad Recipes:

1. Tofu & Broccoli Salad Recipe:

Serves2.

Ingredients:

• 2 cups broccoli florets.
• 1 tbsp sesame oil.
• 1 cup firm tofu, cubed.
• 2 cloves garlic, minced.
• 3 tbsp fresh ginger, grated 2 tbsp dark soy sauce.
• 1 tbsp honey.
• 1 tbsp sesame seeds.

Method:

• Boil the broccoli florets in a pot of salted water for 3-4 minutes, or until tender, drain then rinse with cold water and set to one side.
• In a pan heat, the sesame oil then adds the tofu, garlic, and ginger. Sauté for 5-6 minutes then add the soy sauce and honey.
• Cook the tofu for a further 2 minutes then toss with the broccoli florets. Sprinkle with the sesame seeds and serve while warm.

2. Date & Hazelnut Salad:

Serves4

Ingredients:

• 2 cups arugula.
• 1 cup roasted hazelnuts, chopped 3 tbsp pesto.
• 1 tbsp fresh lime juice.
• 6-8 pitted dates, chopped.
• 3 tbsp Parmesan cheese, grated.

Method:

• In a large bowl toss the arugula leaves with the pesto, lime juice, dates and hazelnuts then set to one side for 20 minutes.
• To serve sprinkle with the Parmesan cheese and season with salt and pepper if desired.

3. Spinach & Watermelon Salad: