Beginning vegetarians - joining the new world

Philosophy and varieties of vegetarianism

Recently, plant-based nutrition has become popular everywhere.
Vegetarianism is a common type of diet throughout the world. Stores sell many products that are designed specifically for people who follow a predominantly plant-based diet.

Not everyone understands why followers of this movement adhere to such strict rules in food. Others, on the contrary, want to join the movement and also change their lifestyle.

The philosophy of vegetarianism is to minimize the exploitation of animals, that is, it carries humanistic goals. Also, adherents of the movement care about nature and the environment, since the spread of livestock farming has a negative impact on the environment.

Many more vegetarians monitor their health, which is why they come to this lifestyle. They give up not only junk food, but also bad habits, force themselves to exercise, watch their figure, etc.

Vegetarianism: what do scientists say?

Wikipedia and other sources indicate that vegetarianism is divided into several movements, depending on the food consumed.

• Veganism is the most radical option, when a person rejects all products of animal origin, including dairy, eggs, and honey.
• A raw food diet is one of the options for veganism, when food is not prepared in the usual way, but is consumed raw. So, raw foodists eat sprouted cereals, vegetables, fruits, seeds, and nuts. However, doctors believe that only those with ideally healthy intestines can practice such nutrition.
• Lacto-ovo vegetarianism is the most “gentle option” when you can consume eggs and milk.
• Lacto-vegetarianism - in addition to plant foods, you can eat dairy.

There is still a lot of debate about the benefits and harms of such nutrition for the body. However, most doctors believe that completely eliminating animal products from the diet is wrong. The best option is lacto-ovo vegetarianism with the consumption of fish and seafood. With such a diet, a person can feel good and get all the substances he needs without eating meat.

However, regarding this trend, you can find a lot of different publications in the press, which talk about the fact that eating exclusively plant foods is extremely harmful, and even that it is a serious mental disorder. At one time, there was even evidence that vegetarianism was recognized as a mental illness by WHO. The World Health Organization reported that the desire to follow such a trend is a mental illness after one family's parents practicing a raw food diet drove their children into a coma.

Of course, such information became a reason for indignation among vegetarians all over the world. They wrote numerous letters to WHO stating that a smart and conscious attitude to nutrition allows you to competently and correctly formulate a plant-based diet. As evidence, they cited various books, quotes from those who successfully practice this system, etc. But, if you visit any forum where the physiological and psychological aspects of vegetarianism are discussed, you can conclude that heated debate on this issue has not subsided to this day .

How to replace meat and fish?

Meat, poultry and fish are sources of large amounts of protein. The average person gets his daily protein intake from these foods.

Vegetarians are advised to consume more plant protein:

• nuts;
• legumes;
• cereals;
• cereals, etc.

It's actually not that hard to replace animal foods in your diet. The main thing is to develop a habit. For example, buy different nuts every day and eat at least a handful a day.

You also need to plan your diet, that is, calculate the amount of proteins, fats and carbohydrates in advance. You can do this yourself, taking into account the person’s lifestyle and body weight.

Veganism

This is the most strict of all nutrition systems within this worldview. As a rule, vegans do not eat anything related to animals. Moreover, it doesn’t matter whether they died during the production process or not - not a hair from their body can be used. The basis of their diet is exclusively plant foods.

It is especially difficult for them in winter, when prices for vegetables and fruits soar and their range becomes more limited. To maintain this lifestyle, you need to earn enough money. If the salary is small, it is unlikely that you can afford such a luxury during the cold season. And eating only cereals is very harmful for the stomach.

Are eating

• Legumes;
• mushrooms;
• cereals;
• oils;
• vegetables;
• nuts;
• soy;
• spices;
• fruits and dried fruits.

They don't eat

Products related to animals:

• any meat;
• bird;
• fish;
• seafood;
• dairy products;
• eggs (even fish eggs, i.e. caviar);
• bee products.

Dietary supplements (some are made from animals):

• gelatin;
• cochineal (carmine);
• fish glue (found in some alcoholic drinks);
• beaver musk as a natural flavor;
• omega-3 polyunsaturated fatty acids;
• vitamin D3;
• gummilac (shellac);
• dairy ingredients: casein, whey, lactose.

What's hidden where:

• L-cysteine ​​from bird feathers - in bakery products;
• egg white, gelatin, casein, fish glue - in beer and wine;
• anchovies - in Worcestershire and Caesar sauces, olive tapenade;
• gelatin, carmine, shellac - in confectionery products;
• fat of natural origin - it is used to fry French fries and other fast food dishes;
• cheese - in pesto sauce;
• eggs - in pasta;
• casein, animal flavors, whey - in potato chips;
• bone charcoal - in sugar;
• chocolate - whey, milk;
• wax - vegetables.

Limited use (everyone decides for himself):

• Candies, ice cream, chips, cookies, sauces - due to the sugar and fat content;
• sweeteners: molasses, date and maple syrup - for sugar;
• vegan meats and cheeses - due to food additives of dubious origin;
• artificial milk - because of sugar;
• Vegetarian protein bars - because of the sugars.

Within vegans there are several other different categories:

• macrobiota eat mainly grains and cereals; they refuse vegetables and fruits;
• raw foodists do not eat thermally processed food;
• Fruitarians eat exclusively fresh fruits.

How to maintain a balance of vitamins and minerals?

To maintain your health, you need to eat more raw vegetables and fruits , more nuts and grains. Also eat less fat, flour, and sweets.

It is recommended to undergo tests from time to time for preventive purposes. After a sharp refusal of animal food, hemoglobin may decrease.

He is supported on a plant-based diet with a large amount of greens, pomegranates, and cereals, as they contain iron. It is very important to eat so that the body has enough vitamins and minerals. For example, with a lack of vitamin C, hemoglobin can be greatly reduced, even if you drink it in capsules.

Vegetarians, as well as people with other types of nutrition, are recommended to take courses of vitamins in order to prevent deficiency of certain elements . Particular attention is paid to vitamins A, B, iron and calcium.

Vegetarianism has a positive effect on health if you eat a varied and balanced diet. Many doctors follow a plant-based diet and promote it to their patients. Although many people may have different opinions on this matter.

Vegetarianism: reviews and results

Numerous reviews and opinions about why it is worth practicing vegetarian philosophy are not uncommon on the Internet. But many people practice the so-called vegetarian diet temporarily to lose weight. It is not followed constantly, but in courses - for several weeks or months. But even such periods of abstinence from meat help improve well-being and reduce weight. Those who practice such a diet write that after just a few weeks, lightness appears in the body, and extra pounds disappear.

Diet for the day and sample menu for the week

Vegetarians, like people with other types of nutrition, are recommended to take courses of vitamins in order to prevent deficiency of certain elements.
The diet for a vegetarian is compiled on the same principle as for a person who eats meat and dairy products. It may vary depending on the severity of the type of nutrition, as well as individual characteristics. If there are any health problems, then the list of products is compiled taking this factor into account.

You can eat the same thing, but replace the usual ingredients with plant-based ones. Instead of cow's milk, add soy, nut or rice milk.

Replace the meat with soy texture too. They may taste strange at first, but you can get used to it.

It is important to learn how to properly prepare such food, because it is different from the usual.

It is not prohibited to use spices, sauces, seasonings and other additives for taste.

It is advisable to immediately create a menu for the week ahead , so that later you don’t have to think about recipes and dishes, eating according to plan. For several days you can cook soup, simmer stews, bake something floury, prepare side dishes and snacks. It is not recommended to make portions for seven days in advance; it is better to take care of yourself for 3-4 days, and then eat fresh.

Vegetable dishes will not stay in the refrigerator for a long time and will quickly spoil. If a person leads an active lifestyle or plays sports, then he should buy vegetable protein powder or eat more beans, nuts, and grains.

Below is a sample vegetarian menu for the week:

How to switch to a vegan menu

Have you decided to become a vegan? You can’t immediately limit yourself to food. The most important thing is a smooth transition, gradualness. If up to this point you have been a vegetarian, then switching to veganism will not be difficult. If the diet contained meat, dairy products, fish, the transition will take quite a long time. Here are a few points to pay special attention to:

• To begin with, three or four meals a week that contain a meat component should be replaced with plant foods. After a couple of weeks, we will reshuffle a few more meals. Over time, animal products will be completely excluded from the menu.
• Next, remove the fish and eggs. In this case, the main guideline is personal feelings and well-being. If you can give up eggs quickly, then it may take more than one year to completely eliminate seafood.
• We introduce herbal products smoothly, gently, so as not to harm your body and emotional background. A sharp restriction leads not only to quick breakdowns, but also to the fact that veganism will be discredited in the eyes of a person.

Changing eating habits in modern times is very useful. An abundance of harmful foods is a huge stress for the body and the development of many unpleasant diseases. Veganism is an excellent way to maintain your health for many years.

Several recipes for popular vegetarian dishes

Below are detailed instructions to help you prepare the most popular and common vegetarian dishes.

They will please even those who are not used to eating plant foods. You can change the recipe to your taste and add something else.

Vegetarian borscht

Vegetarian borscht
Meat in borscht can be replaced with beans. It turns out to be a very tasty, satisfying and simple soup.

Components:

• beets (2 pcs.);
• cabbage (small head);
• potatoes (4-5 pcs.);
• carrots (1-2 pcs.);
• onion (1 pc.);
• beans (150-200 grams);
• vegetable oil for frying;
• salt, dry herbs, spices, pepper to taste.

Preparation:

1. First, chop or peel all the vegetables: beets, cabbage, onions, potatoes, carrots and others to your taste.
2. Pre-soak the beans or open the can. Red, white, or any other will do.
3. Fry vegetables in vegetable oil, boil potatoes and beets.
4. Bring the soup until half cooked over low heat. Salt and add spices to taste. 15 minutes before turning off the burner, throw beans and fried vegetables into the broth.
5. Let it brew on the stove, covered, and add fresh herbs if desired.
6. Serve with sour cream, pepper or just as is.

It is recommended to think about a snack: for example, sandwiches on skewers with vegetables or mushrooms.

Beans stewed in tomato sauce

Beans stewed in tomato sauce
Beans are very healthy, and they are extremely easy and quick to cook.

The following ingredients are used to extinguish it:

• carrots (2 pcs.);
• onion (1 pc.);
• fresh or dried herbs (to taste);
• salt and spices (to taste);
• vegetable oil.

You can add champignons, tomato, bell pepper, Brussels sprouts or cauliflower, garlic and other ingredients.

Preparation:

1. Soak the beans first or use ready-made ones from a can.
2. Chop all the vegetables in advance, mix them with beans and place in a frying pan or slow cooker. All ingredients have the same cooking time.
3. Fill the dish with water, pepper and salt, add vegetable oil.
4. Cook over low heat for half an hour, stirring occasionally
5. 10 minutes before removing from heat, add about two or three tablespoons of tomato paste or ketchup to the beans.

Potato-tomato casserole

Potato and tomato casserole
Potato casserole with tomatoes is prepared from a minimum amount of ingredients:

• potatoes (7-9 pcs.);
• tomato (2 pcs.);
• sauce or mayonnaise (to taste, about 4 tablespoons);
• spices (to taste);
• vegetable oil for greasing the mold.

The sequence is:

1. Peel and boil the potatoes, then mash them into a puree, add salt and a little vegetable margarine.
2. Grease a baking sheet with vegetable oil and place the puree on it in an even layer.
3. Place slices of chopped tomato on top.
4. Grease the casserole with a thick layer of mayonnaise or sour cream sauce.
5. Bake for 20-30 minutes, preheating the oven.

You can find lean sauces if you don’t want to eat animal products.

Apples baked with nuts and dried fruits

Apples baked with nuts and dried fruits
Apples with nuts and dried fruits are a snack for tea or a light snack. It is highly not recommended to replace a full breakfast, lunch or dinner with them. If we consider this as a separate dish, then eat it with something else to fill up.

The fruit must be washed, cored and filled with dried fruits, nuts, and if desired, add a drop of syrup, sugar, cinnamon, vanilla, and chocolate chips. Place in a preheated oven for a few minutes and the dish is ready.

Energy bars

Energy bars
Bars that quickly replenish energy should be high in calories, satisfying and contain a large amount of protein.

For their preparation they are most often used:

• dried fruits:
• nuts;
• seeds;
• cereals;
• various oils and pastes.

Below is a very unusual recipe, and the sequence of actions is as follows:

1. Take several types of nuts, dry fruits, oatmeal, seeds.
2. Mix everything thoroughly, put an additional spoon of cocoa powder in the container with the ingredients.
3. Pour 100 ml of any plant milk into this mixture.
4. Add a spoonful of peanut butter.

Mix everything thoroughly. If it turns out liquid, then you should add a little more cocoa powder. Shape the bars and bake a little in the oven for 5-10 minutes so that they do not fall apart.

Apple strudel

Apple strudel
The dough for the future strudel should be prepared without eggs and milk. Despite this, it turns out quite tasty and soft. You can also buy ready-made ones in the store.

You will need:

• packaging of finished dough;
• yogurt or sauce (to taste);
• apples (2 pcs.);
• sugar, spices to taste (cinnamon, vanilla, etc.).

Preparation:

1. Cut the apples into thin slices, it is advisable to add cinnamon or a little vanilla to taste.
2. Thaw the dough in advance, knead it, place it on a greased baking sheet. Place apple slices evenly on top.
3. It is recommended to cover the apples with sour cream sauce on top - you can buy soy or regular yogurt based on plant milk.
4. Place the baking sheet in a preheated oven for 20-25 minutes (at medium temperature).

Traditionally, strudels are served with ice cream. It can be replaced with frozen berries or a banana cut into slices that had been in the freezer beforehand.

Green smoothie

Green Smoothie
There are so many variations on how to make green smoothies. In fact, you can put any fruits, berries, and vegetables into the blender.

The simplest smoothie recipe is made from the following ingredients:

• banana;
• kiwi;
• green apples.

These fruits can also be mixed with any plant milk: almond, hazelnut, rice, buckwheat, soy, coconut. It will give a creamy taste.

There are also plant-based drinks with chocolate, vanilla and other additives.

Lentils with stewed vegetables

Lentils with stewed vegetables
Lentils are a vitamin-rich product that people should consume with any type of diet. It is relatively simple to prepare, since this culture does not require pre-soaking and cooks a little longer than buckwheat.

You will need:

• lentils (200 grams)
• onion (1 pc.);
• tomatoes (2 pcs.);
• peppers (1-2 pcs.);
• zucchini (1 pc.);
• eggplants (1 pc.);
• a little garlic (2 pcs.);
• carrots (1-2 pcs.);
• mushrooms (about 200 grams).

The cooking sequence is as follows:

1. Lentils need to be cooked and drained in advance.
2. Peel the vegetables to be used.
3. Chop all the ingredients, place in a saucepan along with the lentils, add water, sunflower oil, salt, pepper, spices and start stewing.

Usually 10-15 minutes over medium heat is enough. You can eat the stew with a side dish or separately.

You should try adding some kind of sauce to the stew to enrich the taste of the dish. The choice depends on the preferences of the cook: the easiest way is to make tomato or use ready-made paste or ketchup.

Pear salad with arugula

Pear salad with arugula
This appetizer is rarely prepared, since not everyone likes its flavor combination. There are recipes for salad with arugula and pear without cheeses.

You will need:

• arugula;
• fresh pear;
• cashew nuts;
• walnuts;
• balsamic vinegar;
• olive oil;
• sour green apple;
• lime juice

You can exclude ingredients and add your own. Cut the components into any shape, add the quantity of certain components to taste. This combination of products will not leave even the most experienced cooks indifferent.

Baked pancakes

Baked pancakes
List of ingredients for preparing the dish:

• potatoes (5-6 pcs.);
• flour (50-60 grams);
• salt and spices (to taste);
• sunflower seeds are not enough for frying.

Draniki without eggs and cracklings are prepared according to the following recipe:

1. Grate raw potatoes on a fine grater in the required quantity.
2. After the vegetable gives juice, add about two tablespoons of flour (about 50 grams) to the bowl.
3. Mix everything thoroughly, add salt, sugar and spices to taste.
4. Heat the frying pan, grease it with oil and start cooking.

Thanks to flour and potato juice, the potato pancakes will not fall apart. They are eaten with sour cream, mayonnaise or vegetables.

Vegetarianism: recipes for every day

Numerous recipes for vegetarian dishes make it possible to eat varied foods and prepare very interesting dishes. Those who want to master very complex recipes are advised to watch a step-by-step video that will help you prepare the dish correctly. Almost every vegetarian website contains such videos.

Below are some original vegetarian recipes.

Exotic salad

Required : 150 g spinach or lettuce, 1 cucumber, 1 bell pepper, 1 avocado, 3 tbsp. l. pumpkin seeds, 2 tbsp. l. apple cider vinegar, 2 tsp. mustard, 2 tsp. vegetable oil.

Preparation : wash the spinach and place it on a dish. Cut the vegetables into strips and mix. Place them on a plate with spinach. Prepare the sauce by mixing mustard, vegetable oil and vinegar. Season the salad, add salt to taste and sprinkle pumpkin seeds on top.

Solyanka

Required : 100 g oyster mushrooms, 100 g cabbage, carrots, 2 tomatoes, 1 sweet pepper, bay leaf, sea salt, 1 tsp. honey, 60 g vegetable oil, dried herbs, black pepper.

Preparation : cut the peppers and carrots into strips and simmer in oil. Grate the tomatoes, after peeling them, and add to the frying pan with the vegetables. Chop the cabbage and chop the mushrooms, place everything in a saucepan. Pour 300 ml of water, add stewed vegetables and all the spices, as well as herbs and honey. Simmer everything over low heat for about half an hour. Remove from heat and sprinkle the dish with ground black pepper.

Oatmeal pudding with carrots

Required : 1 cup of grated carrots, 300 g of milk, 1 cup of oatmeal, a pinch of ground ginger and nutmeg, 0.5 tsp each. cinnamon and vanilla, 100 g chopped nuts, 2 tbsp. l. coconut flakes, 2 tbsp. l. sugar, 50 g raisins, 1 tsp. lemon juice.

Preparation : heat the milk, adding ginger, cinnamon, nutmeg. Add oatmeal and carrots to the heated milk, boil for 10 minutes, stirring constantly. Remove the thickened mixture from heat, add raisins, nuts, vanilla, sugar. After mixing the mixture, place it in the pan and bake in the oven for 15 minutes. Transfer the finished dish to a large plate, sprinkle with coconut flakes and sprinkle with lemon juice.

Syrniki

Required : 100 g cottage cheese, 1 tbsp. l. semolina, 50 g raisins, 20 g flour, 20 g butter, a pinch of salt.

Preparation : Squeeze the curd until it is as dry as possible. Add semolina to it and stir well. Wash and dry the raisins. Add it, as well as flour and salt to the cottage cheese and stir everything well. Fry until a crust appears. Can be served with honey.

What to do if you don't have time to cook?

If you don’t have the time or desire to cook something, but have a desire to eat plant-based foods properly, then you should pay attention to ready-made kits sold in supermarkets.

Frozen vegetables are quick to prepare, inexpensive, healthy and tasty. Cauliflower and Brussels sprouts, broccoli, mushrooms, berries, eggplants, pumpkins, zucchini, sweet potatoes, and also sets of other vegetables - all this is sold everywhere.

You should also pay attention to what you have never tried before.

In addition to rice and buckwheat, vegetarians eat mung bean, chickpeas, quinoa, bulgur and other types of crops that people with a standard diet rarely buy. But in vain, these cereals are very healthy and contain a huge amount of essential substances.

Lack of microelements

Keep in mind that the stricter your diet, the more difficult it will be for you to find all the nutrients you need. For example, vitamin B-12 is found only in meat products, but let's expand on the topic in more detail:

Calcium and vitamin D

Calcium is the commander in the process of building strong teeth and bones. You will have to either buy vitamins or consume dairy products, since you are unlikely to get it in plant foods. In any case, it is found in turnips, collards and broccoli. Soy milk, yogurt and tofu are also fortified with calcium.

Vitamin D plays an important role in the body. It is added to cow's milk, as well as some store brands of soy products - check product labels. If you ignore the daily requirement of these vitamins, be prepared for the consequences that are best experienced in the sun - it will slightly raise its level.

Vitamin B-12

The hematopoietic system can hardly imagine its activity without vitamin B-12. Anemia is a direct consequence of its lack in the body. The problem is that it can be difficult to get on a vegan diet. The danger is that many herbal products mask its deficiency until serious problems arise. Take care of purchasing vitamin complexes containing it.

Squirrels

Many who have at least once practiced mono-diets are familiar with this problem. Surprisingly, the site’s audience is 25% men - so this point will be especially important for you. With a lack of protein, muscles melt like ice cream. It is worth turning your attention to eggs and dairy products, which are good sources of protein, and you only need to eat a little of them. Plant proteins can be found in legumes, lentils, nuts and various seeds, but be careful - these are very fatty foods.

Omega-3 fatty acids

These acids are important for heart health. Without fish, there are no omega-3 fatty acids. Add more canola or soybean oil, walnuts, flaxseeds and soybeans to your salads - the result will be both tasty and healthy. The cardiovascular system will reward you with good health and blood pressure. However, we still draw your attention to vitamin complexes for vegetarians, since plant versions of fatty acids are rather poorly absorbed by the body.

Iron and zinc

The hematopoietic system suffers the most from a vegetarian diet. Both microelements are its active participants. Fortunately, there are quite a lot of vegetarian products containing them: whole grains, cereals, dried fruits, beans and peas, as well as leafy vegetables. We recommend relying on a double daily norm, since fiber will simply take zinc with it into the intestines, and the body will receive only a small share of the healing metal. We add citrus fruits, apples, strawberries, tomatoes and cabbage to the diet - it definitely won’t get any worse.

If you choose the option of including dairy products in your diet, a lack of iron and zinc will not affect you. Cheese is an excellent source of these substances, and “animal” zinc, unlike plant zinc, plays a role in the formation of proteins and cell division.

Iodine

The thyroid gland modestly stands on the sidelines and asks us not to deprive it of its favorite treat - iodine. We save ourselves with iodized salt, sweet potatoes and seaweed. Dysfunction of the thyroid gland, by the way, leads to obesity, do we need these problems?

Vitamin supplements

The most common questions

There are a number of the most common and popular questions about vegetarianism that are asked to representatives of this movement. Answers to some of them are given below.

Do vegetarians eat fish or eggs?

Many vegetarians eat dairy products and eggs. Pescetarians also eat seafood. It all depends on what specific ideology a person adheres to.

How to diversify your diet?

To diversify your diet, you need to look for alternatives to regular foods. For example, in addition to all the well-known cereals, there are chickpeas, mung beans, and bulgur. They are very healthy, tasty, and they make a lot of interesting dishes. It is also recommended to pay attention to soy products: tofu, curds, and so on.

How not to get upset at the holiday table?

As a rule, there is no talk of breakdowns, since most people approach this diet consciously and their desire to eat meat disappears. If there are no goals and this is just a gastronomic experiment, then you should not strictly limit your food preferences.

In order not to eat something harmful at the holiday dinner, it is advisable to prepare separate alternative dishes with herbal ingredients for yourself. For example, if someone eats meat, then you can fry potatoes, mushrooms, and vegetables for yourself. They are nourishing, tasty, and therefore it will be much easier to cope with cravings for animal food.

Varieties of vegetarianism

There are several types and subtypes of vegetarianism. There are people who do not eat meat, fish, or poultry, but eat dairy products, honey and eggs. Such people are representatives of classical vegetarianism. A more strict type of diet that excludes the consumption of any animal products is called veganism.

People most often become vegans solely for ethical reasons , since in addition to nutrition, this philosophy implies a complete rejection of the livestock industry.

Vegans refuse wool, leather clothes and shoes, do not wear fur, and try not to visit zoos, circuses and similar entertainment venues. Their position is to distance themselves from animal exploitation as much as possible.

There are also pescatarians. These are people who do not eat the meat of warm-blooded animals.
In other words, those who eat only fish and seafood, as well as eggs and dairy products.

Why a vegetarian diet?

Refusal of animal products may be due to the desire to give a slim figure, medical testimony for health reasons, and the desire to protect animals. Different approaches do not exclude obtaining quick and noticeable positive results.

Animal products have a high fat content. Harm to the cardiovascular system due to the formation of cholesterol plaques on the walls of blood vessels and the risk of gaining extra pounds are a common result of addiction to such products. A diet that excludes (completely or partially) meat, eggs, dairy products, fish, and seafood makes it possible to prevent the risk of heart and vascular diseases.

The use of a vegetarian diet is acceptable for a long time. The necessary proteins are supplied to the body by including legumes and nuts in the diet.

Vegetarian Soup Recipes

Cheerful cream soup for a sunny mood

Tasty, healthy and beautiful: no one will refuse such bright soups. Moreover, they are full of vitamins and are very easy to prepare.

The peculiarity of vegetable soups is that they can easily be prepared with the children. And nothing whets your appetite more than homemade vegetarian dishes.

Recipes for vegetarian creamy soups can be found here.

To rem soup with sweet pepper: and deya for a bright and appetizing lunch

Full of vitamins and sunshine, this hot soup will become one of your family's favorites. Replenish your collection of ideas on how to deliciously cook bell peppers.

The recipe for creamy soup with sweet bell peppers is here.

Reasons for vegetarianism

Switching to vegetarianism is quite an important step, and the person who made such a choice definitely thought about it, having analyzed all the reasons for this action.

For some, vegetarianism begins as a healthy diet, and for others as a way to give up killing animals in favor of feeding humanity, because every animal has the same right to life as a person.

Having analyzed a number of reasons for the transition from meat to plant foods, we can generalize them into the following categories:

1. medical (people switching to vegetarianism to reduce the risk of disease);
2. moral (switching to a vegetarian food system in order not to cause torture and suffering to animals);
3. religious (many religions do not allow their followers to eat meat);
4. environmental (the production of meat products has a detrimental effect on the environmental situation);
5. economic (some believe that vegetarianism helps save on groceries);
6. other reasons.

It is worth noting that there are a huge number of different reasons that encourage you to become a vegetarian. But this is a personal matter for each person, because you need to come to this decision on your own.

Vegetarian diet

After switching to vegetarian food, everyone asks the question “What is possible and what tastes better?” Diet variety helps saturate the body with all known substances and vitamins.

When compiling it, use some tips:

1. Alternate cereals and porridges, eat eggs with them.
2. Try to minimize your intake of sugar and sugar-containing products, as well as refined foods.
3. Eat a variety of raw vegetables and fruits.
4. Avoid coffee, carbonated drinks, crackers, chips and similar products.

Products for vegetarians

As mentioned earlier, vegetarians eat anything that does not contain meat from killed animals. Everything else is allowed for consumption. These products include: vegetables, fruits, cereals, eggs and dairy products, nuts, bread, sweets.

It must be remembered that the vegetarian menu is not at all poor. Almost all traditional dishes in many countries are essentially vegetarian. Without meat, you can cook soups, borscht and porridge, even vegetable pilaf.

How to replace meat when vegetarian

Meat is the only source of protein for our body. Therefore, it can easily be replaced with a plant-based alternative. There are many plants that are as good as meat in terms of protein per fraction of their weight.

One of the brightest representatives of such plants is soybean. And other legumes are quite rich in proteins. The main thing in cooking legumes is to cook them well. The raw fruits of legumes contain many harmful substances that can adversely affect blood cells.

Lentils and peas also contain a lot of protein. Poultry eggs are also an excellent alternative to meat. Egg whites contain a lot of protein, which is why athletes value them so much. Therefore, you should not be afraid of giving up meat; there are a lot of products that are healthier than meat ones.

Why is it harmful to eat meat?

Speaking about the dangers of meat, first of all we need to note its oxidizing effect on the body. The digestion of amino acids from proteins contained in meat occurs with the release of strong acids, which reduce alkalinity too much and lead to acidosis.

Eating meat leads to arthritis due to the deposition of salts, which are formed due to the content of purine bases in meat. In addition, meat, passing through the human intestines, simply bends and a number of dangerous toxins settle in the intestines.

From the intestines they are absorbed into the blood and distributed throughout the body. Also, due to the favorable environment that occurs when eating meat, parasites appear in the human intestines. Often even the meat itself already contains their sticks and larvae. Digestion of meat is very difficult for our body, which causes obesity.