Tag Archives: vegetarian diet

Green beans with pine nuts

Green beans with pine nuts

Green beans should have a bright, strong colour, with crisp pods with a satin-like sheen. They should not look wilted, discoloured or brown. They are best eaten when young and tender. To tell how fresh they are, snap one in half. The ‘snap’ should be clean and clear. Don’t buy them if the ‘snap’ is lacking, and if the insides do not seem juicy when you break them open. Home-grown green beans are in season from June to September. Thin green finger-length beans that are also called French beans or haricots verts. They also include the fatter snap or bobby bean, and the yellow wax bean. Confusingly, green beans are not always green; some varieties you might find at farmers’ markets and farm shops are yellow or purple – but all are delicious.

Moroccan spiced lentils

Moroccan spiced lentils

Moroccan spiced lentils are nice, warm and hearty dish which smell and taste will teleport you straight to the north of the Africa. Most broad-bean soup sellers also offer these spicy lentils, ladled into bowls. When cooking green (also called brown) lentils, it is tempting to drainthem after the first stage of cooking as the liquid is muddy, but in doing so, precious B vitamins are lost. Lentils are so versatile, cheap and delicious. Try them in a healthy soup, in Indian dal, or to add extra texture to a pumpkin stew or rice dish.  Lentils do not need soaking before cooking. Some will hold their shape well when cooked; others will collapse once cooked, so you need to decide what kind of recipe you are using the lentils for. Lentils are high in protein and therefore a valuable part of a vegan or vegetarian diet.

Healthy vegetarian diet

Healthy vegetarian diet

Vegetarian diet can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Follow the food group recommendations for your age, sex, and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12.