Eating healthy vegetarian foods carry many benefits. Eating a vegetarian diet full of fruits, vegetables, fiber, vitamins, minerals, antioxidants, phytochemicals, soy products, low in sodium, low in fat and water can lower your risk of lung and colorectal cancer, prevent type two diabetes, promote healthy skin, increase energy, lower cholesterol, improve digestion, lower grocery bills and increase your lifespan. Of course this may not be true for vegetarians who consume unhealthy processed high sodium frozen foods, chips, cookies, pop and fast foods. A vegetarian must consume fruits, vegetables, whole grains, low fat dairy and low sodium foods for these health benefits to be true.
Try these easy to prepare vegetarian recipes I made and tested, which are high in fiber, lower in sodium, lower in fat, higher in vitamins and minerals than the typical ready prepared food in the freezer aisle.
1) Vegetarian Tortilla Pie
- 1 jar (11-12 oz) Medium Salsa
- 1 can 8 oz low-sodium tomato sauce
- 1 can no-salt added black beans
- 1 can no-salt added whole kernel corn drained
- 1/2 cup fresh packed cilantro leaves
- 9 whole wheat flour tortillas
- 6 oz shredded Monterey jack cheese
1) preheat oven to 500 degrees F.
2) In a large mixing bowl, mix together salsa, tomato sauce, beans and corn.
3) Place 3 tortillas down on a large cookie sheet. Spread mixture evenly over tortilla. Top each with a sprinkle of cheese. Cover each with a tortialla and repeat on next layer. Top with a final tortialla on each.
4) Back pie until cheese has melted and filling is hot, 10-12 minutes.
2) Flatbread with Salad
- 1 pre-made pizza crust (preferably whole wheat)
- 1 small cucumber, cut into 1/2 pieces
- 2 ripe medium tomatoes peeled and cup into 1/2 inch pieces
- 6 cups salad, such as radicchio, endive, and arugula, torn into 1/2 inch pieces
- 1 tablespoon Dijon mustard
- 2 tablespoons Extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1/8th teaspoon pepper
1) Preheat oven to 400 degrees F and cook pizza crust for 5-10 minutes
2) Mix together olive oil, vinegar, mustard, pepper in a small bowl to make dressing
3) Mix together salad greens, tomato and cucumber in a separate bowl
4) Mix together salad dressing and greens
5) Top salad on hot crust
3) ALT (Avocado/Lettuce/Tomato) Sandwich
- 4 slices WHOLE WHEAT bread
- 1 ripe avocado
- 1 medium tomato
- 2 cup baby spinach leaves
- 2 tablespoons Dijon mustard
1) Chop tomato into slices for sandwich
2) Peal and Chop avocado in half, then into smaller slices
3) Place 1/2 tablespoon mustard on each slice of bread, place 1/2 cup of spinach leaves on each slice of bread, place 1/4 tomato slices on each slice of bread, place 1/4 avocado on each slice of bread.
4) Put together sandwiches by closing two pieces together slowly, then press gently to compress sandwich.
4) Pasta with Garbanzo Beans and Spinach
- 1 pound whole wheat pasta
- 2 tablespoons extra virgin olive oil
- 1 medium onion, chopped
- 2 garlic cloves, crushed with garlic press
- 1/2 teaspoon dried oregano
- 1 can garbanzo beans, rinsed and drained
- 3 tablespoons balsamic vinegar
- 1/4 teaspoon black pepper
- 2 bags (6 oz each) baby spinach
1) In a large sauce-pot, cook pasta as label directs
2) Meanwhile, in a 12-inch skillet, heat oil over medium-high heat until hot. Add onion: cook covered, 5 minutes stirring often. Stir in garlic and oregano and cook 30 seconds. Stir in beans, vinegar, pepper; cook, stirring often 5 minutes.
3) Drain pasta, reserving 1 cup pasta water. Return pasta to sauce-pot. Add spinach, bean mixture, and reserves pasta water; toss gently to combine.
5) Homemade Cranberry-Nut Granola
- 1/3 cup pumpkin seeds
- 1/4 cup sunflower seeds
- Nonstick cooking spray
- 1/3 cup maple syrup
- 2/3 cup packed brown sugar
- 1/2 cup unsweetened cranberry juice
- 1 1/2 teaspoons ground cinnamon
- 2 cups old fashioned rolled oats
- 1/2 cup chopped roasted and almonds
- 1 cup dried cranberries
1) Preheat the oven to 350 degrees F.
2) Spread the pumpkin seeds and sunflower seeds on a baking sheet. Bake for 8 to 10 minutes until lightly toasted. Set aside to cool.
3) Reduce the oven temperature to 325 degrees F. Spray a baking sheet with nonstick cooking spray. Set aside.
4) In a small saucepan, combine the maple syrup, brown sugar, cranberry juice, and cinnamon over medium heat. Cook, stirring constantly, until the sugar has dissolved.
5) In a medium bowl, mix together the oats, almonds, pumpkin seeds and sunflower seeds.
6) Pour the maple mixture over the oat mixture and stir until combined. Spread the mixture onto the prepared baking sheet. Bake for 20 minutes. Remove the baking sheet from the oven. Stir in the cranberries and bake for an additional 10 to 15 minutes until the mixture begins to brown. Cool completely. Store airtight in a plastic container for up to 1 week.