How to Be a Lacto Ovo Vegetarian - Expanding your Menu Options - Part 3 of 3
How to Be a Lacto Ovo Vegetarian.
Part 3: Expanding your Menu Options.
Make an attempt to step out of your comfort zone. Switching to a lacto-ovo vegetarian diet can be a major change, and sticking to it can feel difficult if you only focus on what you can’t eat. However, your diet can also be a way of opening up to new and exciting possibilities. Trying new things helps ensure that you are eating a varied diet and getting all of the nutrients you need.
Try a variety of cuisines. Many cuisines are rich in options for lacto-ovo vegetarians. Dining out at a variety of restaurants can be a great way to try new foods and get ideas for dishes.
Asian cuisines (including Chinese, Japanese, Thai, and Vietnamese) often have meatless options, based on vegetables and/or tofu. Some of these dishes are prepared using fish sauces, so ask if you are unsure.
South Asian cuisines (Indian, Pakistani, Nepali, etc.) often offer meatless dishes based on lentils, rice, curried vegetables, yogurts, and other foods that are permissible in a lacto-ovo vegetarian diet.
It is not too difficult to find meatless options in Mediterranean cuisines (Italian, Greek, Middle Eastern). Look for dishes incorporating falafel (chicken peas balls), couscous, eggplant, tabbouleh, feta, and other foods. Many specific dishes and sauces are explicitly meatless, such as pasta primavera (with veggies) and pesto (marinara contains fish).
Options for lacto-ovo vegetarians in Mexican cuisine include bean-based burritos, vegetable fajitas and nachos, cheese or bean enchiladas, quesadillas, tamales, rice dishes, huevos rancheros, guacamole, salsas, refried beans, and more. Ask if you want to make sure that any of these dishes are not made with lard or other animal products.
Look for substitutions. If you have a recipe or dish that traditionally requires meat, there are ways to substitute it with lacto-ovo vegetarian approved options. Meat substitutes include:
Tempeh is made from fermented soybeans. It can be sliced or processed like meat to be fried, baked, roasted, etc.
Seitan is processed from wheat gluten. It has a mild flavor and a texture similar to meat. It can be used in strips, chunks, etc. in many recipes instead of meat.
Tofu is coagulated soy milk that has been pressed into blocks. Soft tofu can range from creamy to crumbly, while firm tofu can be sliced into strips or pieces to be grilled, marinated, baked, etc.
Textured vegetable protein is produced from soy, and comes in a variety of forms (flakes, chunks, etc.). These can be added to dishes to increase their protein content, or can be used as a ground meat substitute in chili, spaghetti, burgers, and practically any other dish.
Beans are rich and protein and can be used as a meat substitute. For example, vegetarian chili can be made by substituting more beans instead of beef.
Vegetarian or vegan alternatives have been developed for many animal products. Many supermarkets carry now items such as bean-based “hamburgers,” soy “hot dogs,” and tofu “turkey,” and “bacon” made from ingredients like tempeh and seitan.
Although cheese is permissible in a lacto-ovo vegetarian diet, you can also choose vegan soy “cheese” as an option.
Quorn is a good substitute
Use cookbooks and recipe sites to find ideas. You can easily research lacto-ovo vegetarian recipes. These will give you lots of ideas for dishes to try, and new or different foods to incorporate into your diet.
The USDA and other organizations maintain lists of resources, and internet search engines will also reveal lots of possibilities.
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I Always Keep These On Hand For Quick And Easy Meals - And You Should Too!
Learn why I always keep these on hand for quick and easy meals - And you should too! If you believe in preparedness and having a well-stocked pantry, you should definitely make Meals in a Jar and Mixes in a Jar. Learn to make these delicious Meal in a Jar Recipes, including bread mixes, main meals, side dishes, and even dessert! So start first with making easy Dinner in a Jar Recipes when making your next Mason Jar Meals!
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Pasta Primavera (Healthy, Vegan, Fat-Free, Oil-Free) | One Minute Recipes
This quick recipe shows you how to make Pasta Primavera. While there are many recipes online, this one differs because it is oil-free, cholesterol-free, low fat (The only fat is that naturally occurring in the ingredients.), vegetarian, and completely vegan.
Recipe: Pasta Primavera (Healthy, Vegan, Fat-Free, Oil-Free) | One Minute Recipes -- a la Le Tour de Plants
♥ 3 carrots, diced
♥ 1 cup broccoli
♥ any other fresh veggies of your choice
♥ Salt and pepper to taste
*Amounts are approximate. Adjust a little here are there as needed.
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I’ve spent the last 5 years trying to become fit and healthy, and have lost 45 lbs so far. Le Tour de Plants is about my journey to health, being motivated after my father died of a heart attack in 2001. Now, I’m a competitive cyclist fueled by plant based foods. I appreciate the high carb, low fat, high raw vegan, RawTill4 approach to nutrition, the Engine 2 Diet, the McDougall diet -- basically a heart-healthy diet. : )
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Veganism (from wikipedia)
Veganism /ˈviːɡənɪzəm/ is the practice of abstaining from the use of animal products, particularly in diet, as well as following an associated philosophy that rejects the commodity status of sentient animals. A follower of veganism is known as a vegan.
Distinctions are sometimes made between different categories of veganism. Dietary vegans (or strict vegetarians) refrain from consuming animal products, not only meat but, in contrast to ovo-lacto vegetarians, also eggs, dairy products and other animal-derived substances. The term ethical vegan is often applied to those who not only follow a vegan diet but extend the vegan philosophy into other areas of their lives and oppose the use of animals and animal products for any purpose.[4] Another term used is environmental veganism, which refers to the avoidance of animal products on the premise that the harvesting or industrial farming of animals is environmentally damaging and unsustainable.[5]
The term vegan was coined in 1944 by Donald Watson when he co-founded the Vegan Society in England, at first to mean non-dairy vegetarian and later to refer to the doctrine that man should live without exploiting animals.[6] Interest in veganism increased in the 2000s; commercially processed vegan food became increasingly available in supermarkets and restaurants in many countries and several top athletes in endurance sports, such as the Ironman triathlon and the ultramarathon, began to practise veganism and raw veganism.[7]
A 2009 research review indicated that vegan diets tend to be higher in dietary fibre, magnesium, folic acid, vitamin C, vitamin E, iron and phytochemicals and lower in calories, saturated fat, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc and vitamin B12.[8] Well-planned vegan diets appear to offer protection against certain degenerative conditions, including heart disease,[9] and are regarded as appropriate for all stages of the life-cycle by the American Dietetic Association, the Australian National Health and Medical Research Council and Dietitians of Canada.[10] Because uncontaminated plant foods do not provide vitamin B12 (which is produced by microorganisms such as bacteria), researchers agree that vegans should eat B12-fortified foods or take a supplement.[11]
PESCATARIAN | What I Eat In A Day | Lacto-Ovo-Vegetarian | Weight Loss
I have been working on my lifestyle and incorporating many different, more healthy alternatives into my diet. I wanted to share with you what I've changed in my pescatarian diet since I am on a weight loss journey. I've watched many Pescatarian, weight loss, Lacto -ovo - vegetarian videos and I always seem to find some Inspo! I hope you enjoy :)
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How to Make Homemade Sauerkraut with Caraway seeds in a Mason Jar / Fermented Vegetable
Check out All my Lacto-Fermented Vegetable Recipes:
Important Notes:
For the Sauerkraut:
0. You can mince the cabbage with a mandoline, it is easier than cutting it with a knife.
1. For the water in the brine, if it's chlorinated, boil it then cool it before using it for the brine recipe.
2. Gray sea salt can replace pink salt, but no matter what salt you use, it should be iodine-free and without anti-caking agent. 5 g of fine pink salt is a little less than a teaspoon.
3. Make sure to pack the vegetables well because the fermentation takes place in an anaerobic environment, therefore without air. And the vegetables must be submerged at all times.
4. I use organic ingredients as much as possible and especially fresh vegetables without bruising.
6. I use 500ml wide mouth Mason jars.
7. For the pestle, the weight and the fermentation airlock lid, there are several choices available on the market, but they must be suitable for 500 ml jars with wide mouth. I use Masontops brand products and I'm very satisfied.
8. When making the recipe, be sure to always use clean utensils and a clean jar. When serving it, always use a clean utensil that has only touched the carrots (no double dip) to avoid contamination.
9. What is the best temperature:
Lactic acid bacteria prefer a cooler temperature than us. Slower fermentation between 15.5 and 21 °C (60-70 °F) will give a better result than fermentation at a warmer or colder temperature. A warmer temperature will speed up fermentation and the vegetables will go soft quickly. And do not expose the jar to the sun.
10. To be sure your fermentation is ready and OK, trust your nose: If it has a bad smell, then it's no good. If you are worried you can also take the pH. It should be less than 4.5, no pathogenic bacteria survive in such a pH.
11. Before serving the Sauerkraut, mix it well with a fork to taste all the flavors.
How to serve the Sauerkraut:
You can serve it as a vegetable side dish. Use fermented vegetables as you would for fresh vegetables or vegetables marinated in vinegar: in a raw vegetable platter, in a salad, in a wrap, a spring roll, a sandwich, a couscous, a pasta...
What are the benefits of eating lacto-fermented vegetables:
They are rich in nutrients, they are easier to digest and above all, they are good for the intestinal flora and by the same token, they strengthen the immune system and improve the general health of the body. Not to mention that they create new flavors and that they are delicious. Lacto-fermented vegetables are therefore an excellent source of enzymes, prebiotics, probiotics, vitamins, minerals and trace elements. The fermentation of vegetables (or lactic acid fermentation) is a way of preserving vegetables and increasing their nutritional power at the same time.
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Healthy One Pot Spring Pasta Recipe
Do you ever get into a rut of making the same kind of pasta dish? I do, so I was pretty stoked to find inspiration from an Epicurious recipe - One Pot Spring Pasta with Smoked Salmon. I've never had smoked salmon in pasta so I was skeptical. Also, I questioned the sour cream as the main ingredient for the sauce in this recipe. But...it turned out amazing. Try it and let me know what you think. I doctored it up with a few more ingredients of my own like asparagus and a soft-boiled egg. Ingredients are listed below but instructions are through the video - in other words, follow along with me as I cook it too on the video. Cheers!
INGREDIENTS
(serves 4)
- 1 pound fettuccine or linguine pasta
- 4 ounces smoked salmon
- 4 eggs
- 1 bunch asparagus
- 1 cup frozen peas
- 1/4 stick unsalted butter
- 2 lemons, juiced (1 zested)
- 1 1/2 cups sour cream
- salt and pepper