Healthy Vegetarian CookeryFollowing a healthy vegetarian lifestyle is easyWhat is a healthy balanced diet? Starchy foods - the basis of the diet Plenty of fresh fruit and vegetables Health is also dependent on exercise Food Supplements pros and cons Vitamins, Minerals and Trace Elements Eat whole grain cereals, not highly refined flour Further tips for a healthy lifestyle How preserving affects nutrients Getting Started - Changing your diet Equipment for pressure cooking Food mixers, food processors, grain mill Ready meals, takeaways and cook/chill Entertaining and special occasions Picnics and children's party ideas Diets for life stages - Pregnancy Feeding Baby- breast or bottle The main starch grains: rice, millet and sorghum Other starchy grains and flours: amaranth, buckwheat, quinnoa, teff, wild rice Starchy roots and tubers: potato, sweet potato, jerusalem-artichoke, yam Sesame, pumpkin, sunflower seeds Starchy fruit: breadfruit, banana-plantain, water chestnut Oils and fats: butter, olives, olive oil Rice with a hot vegetable sauce Stuffed vine or cabbage leaves Chestnuts with brussels sprouts Low-fat yogurt sauces and dips Spicy broad bean and pine kernel salad
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Fresh non-starchy fruitSeveral pieces of fresh fruit should be eaten every day. If you eat a variety each week, you will never need vitamin supplements!Apples are better eaten as the fruit than as fruit juice. Dried or fresh apple can be added to bread mixes. Apricots are particularly rich in vitamin A, iron and potassium. Dried fruit are always available out of season and can be eaten raw or soaked for 24 hours in water to re-hydrate them. They can also be chopped and added to bread or cake mixtures. Avocados are 15% fat but contain no cholesterol. They are a good source of many vitamins and potassium. They should be purchased rock hard and ripened for several days on a warm shelf. For quicker ripening, place with a banana in a brown paper bag. Bilberry and Cranberry. Utilise their excellent flavour by serving with fromage frais or yogurt. Blackcurrants and Redcurrants are an excellent source of vitamin C and iron throughout the year as they freeze so well. Serve them with yogurt or fromage frais, rather than with sugar. Brambles from the hedgerow also freeze well and are another excellent source of vitamins C and E. Carambola, or Star Fruit come from an Indonesian tree. The flavour can be variable, but they provide useful amounts of vitamin C. CherriesGlace cherries coloured bright red should be avoided. Citrus fruit, Oranges, Lemon, Tangerine, Grapefruit, Lime, are all excellent sources of vitamin C. The fruit is far better nutritionally than the juice by itself. Best raw, useful for a snack at any time of day. Figs have the highest protein content of any fruit. Fresh figs have the best flavour, but dried figs store well and make a useful snack. They can also be re-hydrated by soaking for 12 hours and then simmering for 30 minutes. Gooseberries are an excellent source of vitamin C, vitamins and minerals. If left on the bush, they will ripen and become sweet, when they are best raw. Unripe berries can be used in fruit stews and served with yogurt or fromage frais rather than sugar. Grapes contain a range of minerals. The skins may also help prevent heart disease. Guava turn from green to yellow as they ripen. They are an excellent source of vitamin C and other vitamins and minerals. Kiwi Fruit should be eaten raw or they can be served with yogurt. Mango turn from green to yellow and then orange or pink as they ripen. The sticky flesh is eaten raw. Melons are largely water. Peaches are a useful source of manganese. Best eaten fresh, the stones should not be eaten. Pears remain very hard while unripe, but soften quickly on ripening. Pineapple goes well with savoury dishes. Plums can be eaten fresh, but some varieties are not as sweet and are better simmered until tender with only a little added water. Raspberries are easily bruised and do not travel or keep well although they are easily frozen. Eat fresh or serve with yogurt. They are a good source of iron. Rhubarb stalks should only be eaten in the spring. They are best if simmered, but no water should be added. Cook them in a microwave if you have one available. Serve with yogurt rather than sugar to mask the sour flavour. Strawberries are a good source of vitamins when eaten fresh. They can also be added to fruit stews.
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