Planning meals
The key to good diet is variety serving the same meals every week will soon dull even the most enthusiastic palate. A balanced meal is one that combines sufficient amounts of protein, carbohydrate, fiber the right types of fat, vitamins and minerals. The ideal diet includes enough calories to provide the body with the vital energy it needs, but not an excesses, which leads to weight gain.
Keeping a meal balanced
Make sure each meal contains a protein (eggs, beans, tofu, dairy products, nuts and seeds) and a carbohydrate (pasta, rice whole grains, bread) element. Despite the current popularity of low crab diets, it is recommended that at least 50 percent of a meal is carbohydrate based. A moderate amount of fat in the diet is essential, not only for health, but also because it contributes to the taste, texture and palatability of food. Restrict fat levels to no more than 30 percent of your daily diet and stick to polyunsaturated fats.
Try to include at least two different types of cooked vegetables (steamed, stir-fried or roasted rather than boiled) in the main meals or prepare a large salad that combines a range of different types of different colored vegetables such as arugula, watercress, spinach, beet, avocado tomato and carrots. Fruit or fruit based dessert make a perfect and convenient end to a meal or low fats snack.
Try not to stick to the same meals every week. Experiment with a different foods try out new recipes. Before you do your shopping, either write down or mentally prepare a week’s repertoire of meals. In this way, you can ensure that you eat a range of different foods and that you eat will have the correct ingredients on hand instead of a collection of foods that do not work together.
It is a common misconception that vegetarians have to combine protein foods meticulously in every meal to achieve the correct balance of amino acids. The latest expert advice states that provided you eat a varied range of vegetarian protein foods on a daily basis, this sufficient; therefore, internationally combining proteins is unnecessary.
Watch Out for
It is always wise to check food and drinks labels when shopping. The following checklist makes useful reference guide.
ADDITIVES
Those include emulsifiers, coloring and flavoring, may or may not be vegetarian. Two of the most common are E441 (gelatin) a gelling agent derived from animal parts and bones and E 120 (cochineal) made from crushed insects.
ALBUMEN
Albumen may be derived from battery- farmed eggs.
ALCOHOL
Alcohol is clarified using animal ingredients. All conditioned ‘’real’’ ales, and some bottled, canned and keg ales are fined with isinglass derived from the swim bladders of certain tropical fish. Wine may also be fined with isinglass, dried blood, egg albumen derived from battery hens, gelatin and chitin from crab and shrimp shell. Vegetarian alternatives include betonies, kaolin and silica gel. Non vintage port is fined with gelatin.
ANIMAL FATS
Animal fats are sometimes found in cookies, cakes, pie, dough, stock, fries, margarine, ice cream and prepared meals. Edible fats can mean animal fats.
ASPIC
Aspic is a savory jelly derived from meat of fish
CANDY
Candy may contain gelatin, cochineal and animal fats
CHEESE
Many cheeses are produced using animal rennet an enzyme taken from the stomach of a calf. Vegetarian cheeses are made using microbial or fungal enzymes. Non vegetarian cheese is often used in pesto, sauces and prepared meals.
EGGS
Eggs are animal products. Some foods, such as mayonnaise or pasta, may contain battery farmed eggs, if possible, try to buy organic free range eggs.
GRAVY
Gravy is made from meat juices, although vegetarian gravy mixes does exist.
GELAITN
Dessert made with gelatin usually contain animal-derived gelatin, but it is possible to buy vegetarian alternatives set with agar-agar or guar gum.
MARGARINE
Margarine may contain animal-derived vitamin D3, fats, gelatin and E numbers as well as whey.
SOFT DRINK
Soft drinks, particularly canned orange drinks, may contain gelatin, which is used as a carrier for added beta carotene.
SOUP
Soup may contain animal stock or fats.
SUET
Suet is animal fat, but vegetarian versions do exist.
WORCESTERSHIRE SAUCE
Most brands contain anchovies, but vegetarian versions do exist.
YOGHURT, CRÈME FRAICHE AND ICE CREAM
Some low fats varieties may contain gelatin
Open Pumpkin lasagna with tomato basil sauce
Pumpkin – peeled and sliced 200 gm
Eggplant – slices 150 gm
Olive oil or butter 20 ml
Red onion – Chopped 200 gm
Garlic - Chopped 15 gm
Pumpkin - Cut into the small dices of 1 cm
Semi dried tomato - cut into 1 cm cubes 20 gm
Portabella mushroom - cut into 1 cm cubes 200 gm
Artichoke - cut into 1 cm cubes 20 gm
Smoked mozzarella - cut into 1 cm cubes 75 gm
Basil leaves 5 gm
Salt and black pepper powder
Recipe:
1. Soak the thinly sliced eggplant in tomato pesto and grill lightly for a few minutes until soft.
2. Separately in another pan, in boiling water blanch the pumpkin slices for 2-5 minutes.
3. Slightly sauté the onion and garlic till golden brown with olive oil and stir the mixture well.
4. Now add the Portabella mushrooms and cook till the liquid is evaporated completely.
5. Add pumpkin off cuts in to this mixture and sauté with semi dried tomatoes and artichoke and mix these very well.
6. Add the smoked mozzarella cubes to the mix until its bound together.
7. Add salt and pepper to your taste.
8. Keep a side until they come to room temperature.
Assemble:
1. Layer the sheets of eggplant and pumpkin with mushroom and artichoke mixture, making three to four layers for open lasagna.
2. Add tomato pesto, grated smoked mozzarella and a drop of cooking cream (optional) on top of each layer and on the top of the lasagna.
3. Bake in an electric oven at 215 degrees Fahrenheit for 7 minutes or until they are bound and gratinated to a golden color.
4. Garnish with some fresh basil leaves and serve warm
Tomato Basil Sauce
How to make the sauce
Ingredients:
Olive oil 1 table spoon
Italian basil leaves 10 nos
Chopped garlic 1 table spoons
Chopped onion 2 table spoon
Chopped green chilly 1 tea spoon
Chopped celery 5 table spoon
Vegetable stock 2 cups
Tomato paste 2 table spoons
Salt and pepper to taste
Method:
1. Use a heavy bottomed pan to make the sauce. Heat the pan and add olive oil. Sauté the garlic, onion and celery until golden brown.
2. Now add the cut tomato and slowly reduce the temperature to cool down. Slowly introduce the vegetable stock, green chilly and tomato paste to it. Keep mixing until they are bound together. Add basil leaves. Check the taste and keep aside for the sauce to become room temperature.
3. Blend all the ingredients. Add salt and pepper. If the mixture is still thick add vegetable stock to make a smooth sauce.
Sous Chef Lalith Chandana
Fresh in the Garden Restaurant
