This Vegetarian Diet Recipes library is full of knowledge you never learned in school
This Vegetarian Diet Recipes library is full of knowledge you never learned in school
When you need Vegetarian Diet Recipes information in a hurry
Vegetarian Diet Recipes information at a glance
Living with Food Allergies and Alternate Diets
By Michael Greeves
Food allergies put a big hindrance on life in general because, depending on your allergic reaction, eating the wrong food can be deadly. With all of the preservatives and flavorings in foods now, it can be hard to identify what you may be allergic to because it will not be clearly outlined on the packaging. Baking also becomes a challenge, because if you have a corn allergy and need something in a recipe for thickening, alternates can be difficult to discern. Following are some safe foods and baking substitutions for the most common food allergies and alternate diets.
Gluten-Free (Wheat Allergy)
- For baking (leavening), use whipped egg whites or agar-agar.
- Instead of flour derived from wheat, use flour derived from corn or rice.
- Soy products are safe for consumption.
- Most milk and dairy products are safe, except for sour creams, chocolate milk, non-dairy creamers, and yogurt.
Soy Allergy
- Dairy products are safe for consumption.
- Meat can sometimes contain soy as an extender, so as long as soy is not used, most meats are safe.
- Most canned soups and frozen entrees contain soy, so homemade soups and entrees work best.
- There are several condiments that can prove to be troublesome, like Worcestershire sauce, malt vinegar, and soy sauce. This will give you the opportunity to experiment with other condiments and seasonings to achieve the flavor you desire.
Milk Allergy (NOT the same as lactose intolerance)
- Soy or rice based frozen desserts are a good alternate for ice cream.
- Use milk substitutes for baking.
- Dairy-free margarine can also be used in recipes requiring butter or margarine.
- Avoid foods with batter on them when eating out because the batter usually contains some milk products.
- Make sure you are eating a balanced diet with plenty of vegetables to supply calcium and other nutrients.
Corn Allergy
- Corn syrup is a big ingredient to steer clear of, and unfortunately, it is used in many things as a sweetener.
- All foods and beverages that are not sweetened with corn syrup are safe for consumption.
- In recipes that require a sweetener, fruit juices, honey, and maple syrup provide equal alternates.
- For baking, instead of using corn starch, use rice, potato, or wheat starch instead.
Vegetarian Diet (Ovo-Lacto)
- An ovo-lacto vegetarian will eat milk and egg products.
- For this diet, meatless products can help provide nutrients such as iron and protein.
- Tofu is a good supply of many nutrients.
- Eggs and dairy products will provide B-12 as well as more protein.
- Dark green vegetables will supply calcium for non-ovo-lacto vegetarians.
- Whole grains will also provide iron.
Vegan Diet
- A vegan does not eat and animal products, so this diet excludes meat as well as dairy products.
- Oatmeal, cereal, toast, and fruit juices are good foods for this diet; they will provide a wealth of nutrients for the body.
- Tofu lasagna is a good alternate to lasagna with meat in it.
- Soy ice cream is a good option over milk-based ice cream.
- Rice pudding and banana muffins contain no animal products and are good variations from other foods.
Eating nutritiously with food allergies can be challenging, but definitely not impossible. With the organic and healthier lifestyles becoming more popular, grocery stores will likely carry an alternative food to the one you are allergic to or choose not to eat. For people with more serious food allergies, your doctor will be able to provide you with more complete guidelines on living safely with your allergy.
Michael Greeves, CEO and founder of Hyperstrike, wanted to develop an affordable fitness program for individuals and athletes that could be customized to their personal abilities and goals, and be delivered to any one, any where, any time. Learn more about HyperStrike workout programs.
How to Make Samosa Wraps: Delicious Indian Taste without All the Fat
By Lee Rowley
Do you love Indian cuisine? If you’re like me, the smell of Indian spices is one of life’s most wonderful experiences. But many Indian dishes, such as samosas, are loaded with fat from deep frying.
Here is a way to experience the exquisite flavor of samosas without the need to drag out your deep fryer. You’ll love these wraps as much as samosas you get from the local Indian restaurant… only they’re far healthier.
This recipe makes 8 samosa wraps, but you can adjust the measurements to make more or less, depending on the number of people who will be enjoying your culinary creation. I’ve taken dozens of these to parties and family gatherings, and they’ve always been a big hit - even among people who have never tried Indian food.
What you’ll need:
8 low fat flour tortillas (I use burrito sized tortillas. You can use taco sized tortillas for smaller samosa wraps.)
4 medium white potatoes, cut into 1/2 inch squares
1 can early peas
1 white or yellow onion, finely diced
2 cloves garlic, minced
1 tbsp garam masala
1 tbsp hot curry powder (use mild curry powder if you like milder Indian food.)
1 tsp olive oil
1/2 tsp chili paste
Aluminum foil
How to prepare samosa wraps:
1) Pre heat oven to 400 degrees Fahrenheit.
2) Wrap the stack of tortillas in foil. Make sure that the foil completely covers the tortillas - that is, that no part of the tortillas are exposed.
3) Boil potatoes in a large pot for 10 minutes. Drain and set aside.
4) While potatoes are boiling, heat olive oil in a medium skillet. Add diced onions and garlic. Fry onions and garlic for 2 to 3 minutes or until onions begin to caramelize (turn soft and brown around the edges).
5) Add peas to onions and garlic, heat for one additional minute.
6) Place boiled, drained potatoes in a large bowl. Add garam masala, curry powder, and chili paste to potatoes.
7) Mash potatoes in a large bowl with a fork or a hand held mixer. If desired, add 1/4 cup of coconut milk or soy milk for a smoother consistency.
Place tortilla stack in oven for 3 to 4 minutes or until tortillas are soft.
9) Mix peas, onions, and garlic into potato and spice mixture.
10) Spoon filling into center of warm tortillas, and fold sides and bottoms of tortillas to form wraps.
That’s it! No fooling with samosa wrappers, no messy deep frying, and best of all, no guilt after eating these tasty snacks.
Here is how this recipe stacks up:
Preparation time: 20 to 25 minutes
Cooking time: 10 to 12 minutes
Calories: 190 per samosa wrap
Calories from fat: 45 per samosa wrap
Grams of fat: 4 per samosa wrap
Weight Watchers Points: 3 per samosa wrap
Some final thoughts:
Garam masala is a mixture of spices commonly used in Indian cuisine. It is pretty tough to find at your local Kroger or Winn Dixie, but you can find it in health food stores that cater to vegetarians, or in Indian grocery stores. If you don’t have access to either, you can easily order it online. It will typically stay good for about 6 months if kept in a dark, dry area.
If you can’t find chili paste, you can mix 1/4 tsp ground chili (not chili powder) and 1/4 tsp olive oil. I’ve also used Korean style chili paste with good success, although it seems to me to be a little sweeter than the Indian variety.
Enjoy!
For more low calorie and vegetarian recipes, visit http://veggieguy.blogspot.com. I look forward to hearing from you!
