Learn about the popular vegetarian styles in the world
1. Go vegan
The vegetarian menu of these followers is that they will abstain from meat, fish, seafood, eggs, milk and products made from eggs, milk and animals. Instead, they only provide the body with fresh fruits and vegetables. Suggestions for you, when choosing to buy vegetables, you should refer to many sources for guidance on choosing fresh seasonal fruits, because this can help you choose the best and most nutritious vegetables for you. absorbed by the body.
2. Vegetarian with fish
This vegetarian’s daily vegetarian menu focuses only on groups of fresh and clean fish, and omits pork, beef, and poultry.
3. Partial vegetarianism
Partial vegetarians can eat any food, but they mostly eat plant-based foods, and occasionally consume poultry, fish, eggs, and dairy. Therefore, the vegetarian menu of this type of person is very diverse and full of quality.
4. Vegetarian with milk and eggs
Vegetarians with dairy and eggs often do not eat meat and fish, in return they only consume clean eggs as well as fresh milk and dairy products. Most of these people belong to the humanitarian group that opposes the killing of animals.
5. Vegan All
This is a group of people who abstain from all meats, eggs, fish and seafood, but use milk and dairy products in their vegetarian menu. Obviously, vegans are all very susceptible to deficiency.
Essential nutrients should be added when fasting
1. Protein starch
Protein starch is one of the ingredients that play an important role in all diets, whether normal or vegetarian. Because they have the ability to provide energy for the body to maintain physical and mental activities every day. According to the recommendations of nutritionists, men should consume an average of about 55 grams of protein / day, while in women it is 45 grams of protein / day. For vegetarians, you can get Protein through delicious food groups such as milk, legumes, bread, potatoes and a variety of vegetables.
2. Calcium
To maintain a healthy heart, strong bones and teeth, your body always needs an adequate amount of calcium. It is best to consume a minimum of 1,100 to 1,200 mg/day. Calcium is found easily in groups of dark green vegetables such as broccoli, bok choy, broccoli, seaweed , algae … or dairy foods such as fresh milk, yogurt, cheese…
3. Iron and Zinc
Iron helps to nourish the blood, and zinc is responsible for strengthening the immune system, protein synthesis in the body. Therefore, these are two extremely necessary ingredients that you should fully supplement when implementing a healthy vegetarian diet . Iron and zinc are commonly found in foods such as leafy vegetables, seeds, beans, grains, fruits, etc.
4. Vitamin B12
A nutritious vegetarian dish necessarily contains a lot of B vitamins, especially vitamin B12. According to the researchers, the average adult needs to get at least 1.5 micrograms per day through foods rich in vitamin D12 such as fermented soybeans , mushrooms, algae and seaweed.
5. Essential Fatty Acids
Fatty acids help the body absorb vitamins A, D, E and K , provide energy and protect the entire body from harmful factors. Therefore, an adult needs to tolerate a maximum of 65 grams of fat per day found in extra virgin olive oil, sesame oil, avocado, etc.
Nutritious vegetarian menu for busy people
For busy people, in addition to buying vouchers and enjoying delicious dishes at delicious vegetarian restaurants, you can also refer to some healthy and easy-to -follow vegetarian menus below to save your budget:
1. Full vegetarian menu for the morning:
- You can choose from a variety of delicious dishes such as vegetarian beef noodles, vegetarian fried noodles, vegetarian dumplings, vegetarian bread, vegetarian vermicelli …
2. Full vegetarian menu at mid-morning:
- At this time, you can sip a vegetarian cake, a box of yogurt with fruit…
3. Full vegetarian menu for lunch:
- For lunch, you need to focus and should have a full range of foods such as rice, tofu dishes , boiled vegetables, pumpkin soup, bitter melon and a fruit for dessert.
4. Full vegetarian menu at noon:
- Choosing fruit, soy milk , sweet potato or yogurt… are all good for you.
5. Full vegetarian menu for the evening:
- Similar to the lunch menu. However, if you need to lose weight, you can cook delicious and easy-to-make fat-burning vegetarian dishes such as sautéed melon with straw mushrooms, young tofu soup with shallots , fried mushrooms with bean sprouts, pasta salad…
Suggest some delicious vegetarian menus for the whole family
1. Beef with guise leaves, vegetarian cakes
– Prepared materials:
- 600g guise leaves
- 400g dried vegetarian beef
- 2 cassava roots
- 2 carrots
- 100g dried shiitake mushrooms
- 200g roasted peanuts
- 100g golden roasted sesame
- 600g cake
- 1 cup vegetarian fish sauce
- 1 teaspoon ground pepper
- 1 tbsp cooking oil and 1 tbsp minced shallot.
– Doing:
- Step 1: Soak vegetarian beef in water, then drain and diced.
- Step 2: Wash the guava leaves. Shiitake mushrooms soaked in water , diced. Crush peanuts.
- Step 3: Peel, wash and diced cassava roots, carrots.
- Step 4: Put a little oil in the pan, saute the onion, then mix the beef, beans, carrots, mushrooms and stir-fry together. Adjust seasoning to taste. Turn off the stove.
- Step 5: Roll the stir-fried mixture in the middle of the guise leaves , then bring to a grill on the charcoal stove until golden.
- Step 6: Serve with rice cake and vegetarian fish sauce.
2. Vegetarian bread curry
If you are wondering what to eat as a vegetarian, curry bread is probably an attractive and unique choice.
– Prepared materials:
- 400g Sweet potatoes
- 400g Taro
- 100g vegetarian ham
- 200g straw mushrooms
- 200g fresh shiitake mushrooms
- 200g dried lemongrass
- 400g grated coconut
- 2 spoons of spices
- Fresh bread or vermicelli served with.
– Doing:
- Step 1: Cut the skin and cut into the shape of a flag of sweet potatoes, taro. Straw mushrooms, shiitake mushrooms cut off the legs, wash and dry. Grated coconut soaked in hot water, squeezed to extract the juice.
- Step 2: Put cooking oil in a pan, fry sweet potatoes, taro and then take out to drain the oil. Take another pan, add cooking oil and saute lemongrass, then pour in the fried potatoes, stir well.
- Step 3: Add mushrooms and curry powder to the island, then season to taste. Finally add coconut milk, reduce heat and simmer until the mixture is soft.
- Step 4: Serve with curry with fresh bread or vermicelli.
