Another convenience option is to make your favourite vegetable casserole and add Quorn or dried soya mince. (This is too concentrated a food to be eaten too often, although it is easy.) Try to add some ‘yeast extract’ regularly to your stews and casseroles to ensure that you have Vitamin B12. Your local supermarket will have a variety of tinned beans - chick peas, butter beans, lentils, etc. - that can be added to any casserole, or kidney beans to add to salads.
“WILL I GET ENOUGH PROTEIN?”
To make nuts and beans into a complete protein meal, a grain has to be added. Our systems keep hold of the amino acids in our food and join them together as needed. It may be that you do not like wholemeal bread with your dinner but, if you had a slice of toast with your breakfast, then the amino acids in the bread at that time will join up with the amino acids from the beans or nuts at lunch and form a complete protein in the 24 hours of that day. Each nationality has traditional grain and protein combinations - beans on toast or chapatis and dhal, tortillas and refried beans, so this is not an unfamiliar suggestion. The combination makes up an excellent protein and is healthier and often cheaper than a meat product.
HOW TO EAT MORE VEGETABLES PAINLESSLY!
Casseroles of mixed vegetables can be prepared and served as a side dish with the main course, or vegetable soups can be added to the meal. There is no difficulty in adding an extra helping of a different vegetables to your meal. Do not forget the raw salads too. They can be made to look different each day. Aim for five or more servings of vegetables each day.
Although the body would prefer raw vegetables, there is goodness in carefully cooked ones. Try to steam where you can, then you are having the taste of the vegetable with no salt added. It takes getting used to, but is worth the effort. Try to use potatoes with their jackets on where you can to save the additional nutrients.
DO YOU LIKE PIES?
This is just the easiest recipe for Wholemeal Pastry. It is worth a try, because there are so many vegetable fillings for pies, using all the left-overs of vegetables, beans and sauces. Pies are very useful to have in the freezer. It is more satisfying to eat than puff pastry or white pastry.
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Something raw - salad or vegetable sticks of carrots or celery. Use your imagination freely, but make it colourful, with something green and red.
A vegetable soup or side dish.
A main dish - made from beans/nuts, and vegetables, with onions, tomato puree, garlic and herbs. Or a bought prepared can of vegetarian main course.
Cooked vegetables and potato.
Wholemeal bread, or rice.
Olives or Avocado - this is to provide natural oils in an easily assimilated way. |
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