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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NutsWith the exception of the sweet chestnut, nuts contain very useful levels of protein and oils. They are all excellent sources of many vitamins and minerals.They should not be eaten in large quantities as they add too much fat to the diet. Coconut is also high in fat, and is a good source of many minerals and fibre. It can be used in both sweet and savoury dishes and as a snack. Hazelnuts can also be eaten fresh or lightly roasted. and are good sources of minerals and vitamins. Pecan nuts are lower in protein than most nuts, and can be used to flavour bread and cakes, or used in savoury nut dishes. Walnut is another good source of many minerals, and walnut oil is high in poly-unsaturates. Sweet Almonds can be eaten whole or ground into a flour for use in cakes or breads. They should not be eaten in large quantities. Brazil Nuts have the highest fat level of any nut. Eat whole or add to savoury dishes and salads. Cashew nuts have to be roasted and shelled by hand before sale to remove a caustic fluid that covers the nut. They are high in fat, protein and minerals. They can be eaten as a snack, or made into a protein rich bread, or added to savoury dishes. Peanuts are legumes rather than nuts. They have high protein and fat levels. Ground peanuts can be used as a substitute for butter or other fats in baking. Pine nuts can be eaten as snacks, added to savoury dishes or salads. They are one of the main ingredients of pesto sauces. Pistachios are used to flavour sweets or eaten as a snack. They are an excellent source of iron. Nuts
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