Are you starting a vegetarian regimen? Make sure you have these vegetarian food in your kitchen. You will see how simple it is to follow this lifestyle, which is also delicious and very nutritious.
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It is used to substitute butter or oil with a slightly sweet taste. Vegetarians use it to bake cakes, cupcakes and cookies as a substitute for dairy products.
The vegetable broth is perfect for preparing sauces for pasta and soups instantly, as well as cooking stews in the oven that require liquid for cooking. Ideally, prepare a large pot of broth and freeze portions to have them ready when you want to cook. If you don’t have time, in the supermarket you will find very healthy options in tetrapak presentation. Many of them contain added vitamins. Look for them low in salt.
They provide fiber, calcium and iron, among other nutrients. In your kitchen they add texture and flavor to your dishes, especially when you bake (you will use less sugar as well). Grind and use to form pie and pie crusts. Also try them to sweeten your smoothies and in baked breads.
They are basic in any kitchen, but especially useful in the preparation of vegetarian dishes. Cumin, oregano, cinnamon, cayenne pepper and turmeric will be your main allies to add flavor and additional benefits for your health.
If you are looking to be very strict with your diet, substitute normal milk for coconut, almond, rice, cashew, chestnut milk and others that you find in any supermarket. Coconut milk is rich in fiber and B vitamins, almond milk is ideal to lower cholesterol levels and soy milk provides a lot of protein and calcium (in its versions enriched with this mineral).
They are a great source of plant protein and fiber, such as beans, chickpeas, lentils, or lima beans. Legumes reduce heart risk and type 2 diabetes, as well as help control cholesterol. Its benefits are so many that the UN declared 2016 the International Year of Pulses. And they are also very, very versatile.
The name is weird, but the vast majority of vegetarians use it as a supplement because it is rich in vitamin B12 and protein. It is an inactive yeast (it does not produce fermentation) and its commercial presentation is in the form of small flakes (it looks like wheat bran). In addition to adding nutrition to your dishes, it enriches their flavor.
We already know that flaxseed is super nutritious because it has a high fiber and Omega 3 content, but what you didn’t know is that if you combine it with a little water it can work as a great substitute for eggs when baking. You should know that flaxseed does not last forever and spoils – especially the ground that is ground – so be sure to store it in the freezer to keep it fresh.
It is also known as “lactonese”. It is quite easy to prepare at home and you can also get it in commercial versions.
Substitute honey for agave honey, which is much sweeter (so you will use less and therefore reduce calories). Its fructose levels are low, so it doesn’t spike blood sugar as fast as other sweeteners.
Walnuts are very versatile and a staple of any vegetarian cuisine. use them in your salads, grind them to make pesto sauce (with pine nuts) and prepare milk (almond or cashew). The possibilities are endless. Ground they are used to make the “crust” of a pie or to fill vegetables.
Pasta is always a great alternative for hearty meals. Use the whole version, as it is fat-free and offers fewer calories. In addition, wholemeal pasta provides vitamin E, antioxidants, fiber and healthy proteins. A spring pasta with marinara or pesto sauce will leave you satisfied and well nourished.
It’s another substitute for egg, butter, and oil that many baked desserts call for. In addition to adding flavor and sweetness to your breads, it will add moisture.
This ancient pseudocereal is gluten-free and contains a large amount of protein (up to 18g per serving). It has 9 of the essential amino acids for your health. use as a filling, in salads, soups, and wok vegetable preparations.
It is obvious that tofu is another of the “essential” ingredients in vegetarian cooking. However, that it is a great alternative to meat is not the only reason: maybe you did not know that, like flaxseed, it can serve as an egg substitute in recipes such as quiches and custards. The “secret” is this: for every egg your recipe calls for, use 1/4 cup of super smoothly ground soft tofu (leave it as a puree). Of course: take into account that tofu does not “sponge” like eggs, but it will give the texture that egg-based dishes require.