Sophia Freeman - Nourishing Vegetarian Favorites: Quick, Simple Hassle-Free Recipes
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According to a study conducted by the National Cancer Institute, a diet that consists mainly of red meat, whether processed or unprocessed, increases the risk of cancer, type 2 diabetes, stroke, kidney disease, hypertension, heart disease, respiratory tract disease and chronic liver disease by up to 26 percent.
This is why, experts recommend a plant-based diet such as the vegetarian diet, which focuses more on intake of fruits, vegetables and whole grains, and eliminates meat along with seafood and poultry.
Adopting some vegetarian diet has proven to be beneficial in more ways than one.
Not only does it ward off the above-mentioned ailments, it also contributes to higher energy levels, improved your mental health, and better quality of life.
Its no wonder vegetarianism has become a worldwide revolution as more and more people shift away from a meat-heavy diet and now opt to one that focuses more on plant-based food products.
In this book, you will find vegetarian recipes that are not only loaded with nutritional goodness but are also delicious and easy to prepare.
This can be a good start of a healthier lifestyle for you and your family.
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Nourishing Vegetarian Favorites Quick, Simple Hassle-Free Recipes BY: SOPHIA FREEMAN 
2019 Sophia Freeman All Rights Reserved 
Liability This publication is meant as an informational tool. The individual purchaser accepts all liability if damages occur because of following the directions or guidelines set out in this publication. The Author bears no responsibility for reparations caused by the misuse or misinterpretation of the content. Copyright The content of this publication is solely for entertainment purposes and is meant to be purchased by one individual. Permission is not given to any individual who copies, sells or distributes parts or the whole of this publication unless it is explicitly given by the Author in writing.
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Table of Contents
So many people are shifting to a vegetarian diet. In fact, research has shown that 18 percent of the world population is vegetarians. The number of vegetarians continues to rise each year. This shouldnt come as a surprise at all. There is no shortage in scientific evidence regarding the significant benefits of the vegetarian diet. One study reports that regular consumption of red meat contributes to serious ailments including heart disease, stroke, type 2 diabetes, hypertension, chronic liver disease and so on. Adopting a vegetarian diet not only reduces the risk of these diseases, but also provides other health benefits including improved mental health, better focus, and higher energy levels, among others. Take note, however, that there are various types of vegetarian diets. These include the following: Lacto-vegetarian This diet excludes meat, poultry, seafood and eggs but includes dairy products.
Ovo-vegetarian In this diet, you can consume eggs but not meat, seafood, poultry and dairy products. Pescatarian Dieters cannot consume meat, poultry, eggs and dairy but can eat fish and other types of seafood. Vegan This is the most restrictive of all vegetarian diets, as this one does not allow any animal and animal derived food products. In this book, you will find a variety of vegetarian recipes, mostly lacto-vegetarian and ovo-vegetarian. We do not include any recipe that contains fish and seafood.
This is inspired by the Greek omelet, which is a popular and healthy breakfast dish. This is inspired by the Greek omelet, which is a popular and healthy breakfast dish. Here, you'll be using whole-wheat waffles, and top it with spinach, feta and tomatoes. It's a colorful way to start your day. Serving Size: Preparation Cooking Time: 10 minutes Ingredients: 2 whole-wheat waffles 6 cherry tomatoes, sliced in half 1/2 cup spinach, sauted 2 tablespoons feta cheese, crumbled Instructions: 1. Toast the waffles in the oven. 2. 3. 3.
Top with the tomatoes and spinach. 4. Sprinkle with the feta cheese. Nutrients per Serving: Calories 158 Fat 8 g Saturated fat 2 g Carbohydrates 19 g Fiber 3 g Protein 6 g Cholesterol 8 mg Sugars 3 g Sodium 384 mg Potassium 464 mg
Another excellent idea for your breakfast--toasted waffles topped with nut butter and banana, sprinkled with chocolate chips. This will supply you with the energy that you need for the day. It's high in both protein and fiber. Serving Size: Preparation Cooking Time: 10 minutes Ingredients: 2 whole-wheat waffles 2 tablespoons almond butter 1 banana, sliced 2 teaspoons chocolate chips Instructions: 1. Toast the waffles until golden and crispy. 2. Spread each one with the almond butter. 3. 4. 4.
Sprinkle with the chocolate chips. Nutrients per Serving: Calories 222 Fat 13 g Saturated fat 2 g Carbohydrates 25 g Fiber 4 g Protein 5 g Cholesterol 0 mg Sugars 4 g Sodium 37 mg Potassium 238 mg
This recipe is ideal whether for breakfast or snack. It's also very easy to prepare as you only have to combine yogurt, cucumber, mint and lemon. Serving Size: Preparation Cooking Time: 5 minutes Ingredients: 1 cucumber, diced 1/2 teaspoon freshly squeezed lemon juice 2 cups yogurt 1/2 teaspoon lemon zest 1/4 teaspoon fresh mint, chopped Salt to taste Instructions: 1. Stir in the cucumber and lemon juice into the yogurt. 2. Sprinkle the fresh mint and lemon zest on top. 3. Season with the salt. Nutrients per Serving: Calories 164 Fat 4 g Saturated fat 2 g Carbohydrates 19 g Fiber 1 g Protein 13 g Cholesterol 15 mg Sugars 18 g Sodium 318 mg Potassium 638 mg
French toast is a popular breakfast dish in which you soak day-old bread in a mixture of milk, sugar and butter. In this recipe, we take it a level higher in terms of flavor and nutrition by stuffing it with bananas. Serving Size: Preparation Cooking Time: 30 minutes Ingredients: 2 eggs Pinch ground cinnamon 1/2 teaspoon vanilla 1/2 cup almond milk 4 French bread slices 1/4 cup banana, sliced thinly 1 tablespoon maple syrup Instructions: 1. Preheat your oven to 500 degrees F. 2. Line your baking pan with parchment paper. 3. In a bowl, beat the eggs and stir in the cinnamon, vanilla and almond milk. 4.
Make a pocket in each of the bread slices using a knife. 5. Stuff the pockets with the bananas. 6. Dip each stuffed bread slice in the egg mixture. 7.
Bake in the oven for 10 minutes. 8. Drizzle with the maple syrup before serving. Nutrients per Serving: Calories 210 Fat 4 g Saturated fat 1 g Carbohydrates 34 g Fiber 2 g Protein 9 g Cholesterol 107 mg Sugars 7 g Sodium 238 mg Potassium 352 mg
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