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Apply These 6 Secret Techniques To Improve Weekly Vegetarian Shopping List With Recipes

vegetarian

A vegetarian diet means avoiding meat and meat products. With such a diet, you can not only lose weight, but also lower cholesterol levels, reduce the load on the digestive tract. Some research suggests a positive effect of vegetarianism on performance and mental performance. A person excludes a lot of foods from the diet – and they definitely need to find a replacement, tasty and nutritious. Here’s a list of 25 foods every vegetarian beginner should include on their shopping list.

The products listed below can be divided into three main categories:

  • substitutes for products of animal origin;
  • foods that diversify the plant-based diet;
  • Foods rich in essential nutrients.

Of course, this is far from a complete list, but for beginner vegetarians, it will come in handy.

SUBSTITUTION FOR DAIRY PRODUCTS

  1. An alternative to ordinary milk: almond, soy, rice milk.
  2. Vegetarian cheese. Yes, yes, it happens.

almond

INSTEAD OF BELKA

  1. Tofu.
  2. Soybeans.
  3. Beans. A cheap, tasty and nutritious product.
  4. Chickpeas. It can be used to prepare a wide variety of vegetarian dishes, including delicious falafel.
  5. Seeds. Sesame seeds, sunflowers, poppy seeds, pumpkin seeds, and chia are all high in protein and healthy fats.
  6. Nuts and nut butters.

Beans

WHAT GRAINS AND CEREALS CAN BE

  1. Brown rice. More nutritious than its white counterpart.
  2. Quinoa.
  3. Oatmeal. Ideal for breakfast.
  4. Whole grain cereals. They have a rich taste and are rich in nutrients.
  5. Whole wheat couscous.
  6. Whole grain pasta.
  7. Bread and cakes from sprouted wheat. Rich in nutrients.

GRAINS CEREALS

WHAT TO USE FOR COOKING

  1. Agar-agar. Vegan gelatin substitute.
  2. Nutritional yeast fortified with vitamin B12. Suitable for beginner vegetarians. But they must be of high quality.
  3. Tomato paste. Iron source.
  4. Dried mushrooms. For example, white. Add as a meat substitute to soups and stews.
  5. Sun-dried tomatoes. They make the dish more aromatic and its taste more intense.
  6. Capers. Another product for a vibrant scent.
  7. Spices.

FOR BAKING

  1. Flax and chia seeds. Nutritional replacement for eggs. Simply soak one tablespoon of seeds in three tablespoons of water for 15 minutes.
  2. Coconut oil. Can substitute for butter in some recipes.
  3. Agave syrup

 

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