Switching over to a vegetarian lifestyle is not as simple as turning a switch. It does take some research and educating yourself on the matter. A lot of ‘new’ vegetarians out there fall into a trap and make avoidable dietary mistakes when they start out.
In this piece we discuss these dietary faux pas and shed some serious light on them. And even if you have been a vegetarian for a couple of years already, you may find some of these insights helpful to. Let’s get started, shall we?
#1 Protein Overdose
Everyone knows the importance of including sufficient protein in their diets. But, if you are not eating any meat anymore, it can be difficult to substitute it. A lot of newbies go for overkill and consume way too much protein than is necessary.
Instead of eating meat, supplement your diet with legumes, peas, quinoa and beans. You don’t have to eat loads of it, only 0.8 grams of your body weight per day.
#2 Anytime is Snack Time
Now when you’ve made the switch you may find that you are constantly hungry because your body is not getting all the nutrients it did in the past. A lot of newbies make the mistake of stuffing their faces with chips and cookies, which in turn has no nutritional value.
Instead, fetch a carrot or celery, some hummus or almonds, the list goes on. Ensure your snacks are bringing something to the table and adding value.
#3 Sticking to the Same Menu Day in and Day Out
There is a reason why people change things up in their diets. And it is a pretty good one too. Our bodies need a whole string of nutrients, vitamins and minerals to function optimally from day-to-day. If your unsure about menus and what you can eat, there are loads of inspirational sites and recipes out there.
If you are new to being a vegetarian, be sure to stock up on a couple of vegetarian recipe books. Sign up on educational blogs or start out with this easy 10-day diet.
#4 You Believe Everything You Read
There are of course hundreds of reliable sources out there, but you’ll need to sift through a couple to get to them. For example, if your role model is a vegetarian and a super model, you might want to look for another source. Not following a balanced diet can be detrimental to your health.
Follow our blog and speak to your local dietician for reliable information on changing your diet dramatically.
Being informed is the most important tip of all. A healthcare professional should always be your first point of call before changing your diet. There are of course a lot of benefits to following a vegetarian diet too. We do however urge you to get the facts straight before just sticking to carrots and celery!
Ditch the meat and switch to veg! Now, you may already have done so but you’re not sure about all the benefits you and your body are enjoying since you’ve become a vegetarian. For those of you who are not sure whether being vegetarian is a healthy option, you’ll soon think otherwise.
In this article we discuss all the key benefits you can enjoy as a vegetarian. So, whether you want to pat yourself on the back or need convincing, hold on tight for the countdown!
1. Improves Psoriasis Symptoms
Psoriasis is a disease that causes skin irritation and redness and can be devastating to those who suffer from it. Recent studies have found that following a vegetarian diet can in fact decrease the symptoms of psoriasis.
2. Decreases Risk of Heart Disease
Studies have proven that a vegetarian diet can improve your heart’s health. This is because vegetarian diets consist of loads of antioxidant rich foods. These antioxidants are responsible for decreasing damage due to stress.
3. Lower Cholesterol
The main source of cholesterol is the consumption of fatty foods and more importantly, animal fats such as chicken skin and the like. Vegetarians have lower cholesterol levels because they do not consume any animal meats or fats.
4. Improves Your Emotional Wellbeing
Dietary animal sources are rich in arachidonic acid, a substance that has recently been linked to mood disturbances. Researchers have found this link to be true and that vegetarians have a more balanced emotional state when compared to those who eat meat and dietary animal sources.
5. Decreases Risk of Cataract Development
Another study has provided proof that there is a direct link to eye health and diet. They found that vegetarians are in general less susceptible to develop cataracts whereas those who eat meat were more susceptible to get cataracts.
6. Decreased Risk of Strokes, Diabetes and Obesity
Researchers found that vegetarians have a more deliberate way of planning and choosing their meals. As opposed to some meat eaters who would eat anything without giving it a second thought. Eating recklessly can cause eating disorders and serious illnesses alike.
So, you see, it is a great thing to be vegetarian, no matter which way you look at it! If you are still not sure whether or not becoming a vegetarian is worth it, the evidence speaks for itself. Enjoy a healthier, happier life when you make the switch and join us!
Always keep in mind that there are certain nutrients you cannot function without. Read our article on essential nutrients here and be sure you get them all in!
Whether you are seriously considering to cross-over to the vegetarian way of life or want to lose some weight, sticking to a boring diet can be a bit dull. Not to mention the fact that one lacks the motivation to stick to it and see it through. Not to worry. We’ve found the best 10-day meal plan out there.
The recipes are mouthwatering and healthy, perfectly balanced and easy to prepare. We doubt you’ll have any problems sticking to this amazing meal plan!
Cut out the meat and the carbs with this delicious quinoa bowl! You’ll get all the nutrients you need and will probably want seconds too! Serve with some yoghurt and hot sauce for that perfect Tex-Mex taste!
Who needs meat to make a yummy sloppy Joe, yo? This recipe calls for pinto beans and veg slow cooked in a sweet and tangy sauce to perfection. Perfect for a light dinner or a lunch.
For a lighter and healthier lunch, dig into these tostadas! The spicy butternut and beans on the crunchy tostada shells makes for a perfect go-to meal.
Avoid the carbs for a day and swop it instead for a scrumptious cabbage with this amazing tofu cabbage wrap recipe. Perfect for a light lunch or dinner any day of the week!
What do you get when you spice up some rice and beans, toss it in hot sauce and tacos with some lettuce? A perfectly zesty and delicious taco salad!
Just leave out the cheese if you don’t include it in your diet! The pea and asparagus combo make for a delicious taste while the gluten-free pasta ensures it’s still healthy.
For a quick meal on the go, this is a fantastic recipe! You can use pinto beans if you don’t have black beans, remember to spice things up a bit and add some cheese. It goes great with a fresh salad.
This Israeli breakfast is perfect when you are in a hurry, or even not. It calls for some roasted tomatoes in a skillet and bake the eggs on top of the sauce – simple as that!
You don’t need meat for a perfect curry, that’s for sure! Instead use some tofu and veggies, cook them in a delicious spicy tomato sauce. Serve with rice and some greens – yum!
Whether you want to have it as a main course or serve as a side-dish, these stuffed peppers are divine! The millet calls for a yummy nutty taste. Serve it with some oven baked greens.
There you have it! You should probably start making a list and getting to the grocer to start trying out any of these delicious recipes. We trust you’ll love them just as much as we do.
Switching over to a vegetarian lifestyle can be difficult to say the least. The older you are, the more difficult it becomes. Our bodies need certain nutrients to ensure they function optimally without the risk of immune systems becoming a target for any harmful deficiencies or diseases.
There are ultimately six key nutrients every vegetarian or vegan should be aware of and supplement to this effect. In this article we’ll take a closer look at each of them and how you can make sure you get a healthy dose of all the essential nutrients for a healthy and happy you!
Six Important Nutrients You Cannot Live Without
Let’s take a quick look at each of these nutrients:
- Vitamin B-12
- Omega 3
Now that you have a better idea of which nutrients you need to be aware of, we’ll take a closer look at four of them and discuss how you can substitute or supplement them.
#1 Vitamin B-12
This nutrient is responsible for healthy red blood cells and the upkeep of mental health. The nutrient is mainly found in red meat, dairy and eggs. Now, as a vegetarian, you can always ensure you eat more eggs and dairy but if you are a vegan or don’t eat any eggs or dairy you’ll need to take an oral supplement.
If you refrain from ensuring your Vitamin B-12 levels are normal, you may become susceptible for macrocytic anemia.
The obvious contender in our list is of course protein. Even though every vegetarian knows that they need a plant-based substitute for their protein intake, very few take the importance thereof very seriously. You need to get your weight in grams of protein on a daily basis. That’s quite a lot! Make sure you stack up on all the protein-rich snacks you are allowed to eat.
For starters, you can include more legumes, nuts, soy and beans in your daily eating plan. Those who include dairy such as cheese and milk can increase their dairy intake too. Don’t forget about the eggs (if you eat them!)
The importance of iron is as important as the air you breathe, literally. Iron serves the hemoglobin which is responsible for delivering oxygen from the lungs to the entire body. You see why you need to increase your iron intake now?
Unfortunately, plant-based foods that are rich in iron will not necessarily get the job done. You need to ensure that the iron is properly absorbed when consuming it. To ensure swift absorption, be sure to include fruits and veg that are rich in Vitamin C while eating your legumes and other iron-rich plant-based foods.
#4 Omega 3
Fatty acids found in fish have recently been found to be fantastic for increasing health. Not only does it decrease the risk of heart disease, but it also protects us from depression and lowers blood pressure. The list of benefits goes on and on. But what to do if you don’t include fish in your diet?
Vegetarians can ensure they get their quota of Omega 3 fatty acids in by including walnuts, olive oil, soybeans and hemp oil in their diets. If you feel you need to you can also take an omega three supplement to ensure you get your daily dose in.
Being vegetarian has loads of benefits not only to your lifestyle but also to your health. Be sure you are wary of all the nutrients you need to supplement now that you are no longer getting them in your diet. The key is to ensure you take care of your health, always.
Dining out while traveling can be very exciting,especially if you want to try some of the local food and embrace the country’s culture. If you are ever planning on visiting Moldova, we’ve got all the best restaurants that serve vegetarian dishes right here for you.
If you are looking for a great venue that serves superb meals, ambient atmosphere, great service and fantastic value for money, head on over to Kumanek. Even though the restaurant is not mainly vegetarian, they are vegetarian-friendly and offer a wide range of delicious vegetarian dishes.
Not quite in the mood for something traditional? Then you should give Fusion Restaurant Jeraffe a try. Serving fusion Asian and Chinese dishes, including sushi, you’ll have loads of vegetarian dishes to choose from. The service is great and meals are prepared perfectly.
3. La Placinte
Back to a more traditional venue, La Placinte has plenty to offer the wandering vegetarian. Their traditional dishes are out of this world, and prices are pretty reasonable too. If you are ready to discover some traditional Moldovan dishes, be sure to book your table. The restaurant is vegetarian and vegan-friendly.
Now this is a venue with a twist! The décor and intimate atmosphere alone won us over. But of course, service and the quality of the meals should not be overlooked. Every meal is meticulously prepared whether it is a traditional or vegan dish. We’d highly recommend Propaganda Café if you are ever in Chisinau!
Now, you might ask why we would add a wine bar to our list of recommendations. We just had to! You have to experience this ultimate wine tasting experience. You will however also be able to dine too, and the venue has vegetarian friendly options on their menu. The atmosphere at INVINO Enoteca is cozy and intimate, with excellent service.
You are probably looking at how to get to Moldova already. You’ll love discovering the cuisine and the culture of this European jewel, not to mention the fantastic wines. Have a safe trip and let us know if you ended up visiting any of our favorite joints!
Hosting a party can be stressful, especially if you have to do the catering yourself. With our list of delicious canapes, you won’t have to worry about a thing. Impress your guests with any of these recipes. Or better yet, why not make them all?
What could be tastier for a healthy(ish) snack than some fries? With this updated recipe, you won’t need a whole lot of ingredients or that much time to prep.
For the batter
Flour, cornflour, baking powder, sparkling water, turmeric
For the fries
Oil, haloumi, salt, vinegar
You simply cannot go wrong when serving some crunchy fried haloumi as a party snack! Want to add some more ‘yum’ to the crunch? Simply serve it with a dollop of tartare sauce.
These bite-size wonders will have your guests asking for more! It might take some time to prep, but it will be worth it in the end.
What you need
Puff pastry, fresh oregano leaves, fresh flatleaf parsley, nigella seeds, an egg, spring onions, potatoes and goats cheese.
Serve these with a tangy chutney and you should be good to go. We’d advise you make an extra batch just in case you run out mid-merriment!
For some extra zing at your party add some spring onion bhajis to the list of canapes! Some extra crunch is always a delight, and it pairs beautifully with a mint and coriander chutney – yum!
For the Bhajis
Turmeric, cumin, flour, chickpea flour, spring onions, shallots, lager, salt, black mustard seeds, oil
For the Chutney
Lemon, cumin, green chili, ginger, coriander, mint
All you’ll need to do is blend all the ingredients for the bhajis, deep fry them and you are done. The same goes for the chutney. This is by far one of the easiest recipes you’ll ever make.
Now that you have some ideas of what to serve, you probably should hit the shops and get those ingredients! We trust that your party will be a raging success and that your guests will devour all the canapes you serve. Enjoy!