12 Vegetarian Recipes

Try these super health vegetarian recipes: breakfast, lunch, dinner, soup and snacks! A healthy meal for every occasion.

an assortment of frsh vegetables, herbs, nuts and seeds on a kitchen countertop

“Nothing will benefit human health and increase the chances for survival of life on earth as much as the evolution to a vegetarian diet.”

Albert Einstein



How food impacts on our health is now no longer a mystery. It’s common knowledge that the excessive consumption of certain nutrients – namely sugar, protein and saturated fat – increases our risk of illness and disease. The same can be said of refined and/or processed foods.


Over thirty years ago the relationship between health and diet was well understood. Yes! Even then in that intellectually impoverished bygone age scientists showed that ‘nutritional factors account for 60 per cent of all cancer in woman and 40 per cent of all cancer in men,’ (Curtis (2000) citing studies conducted in the 80s).


Things have moved on considerably in thirty years. The link between diet and disease is so strong that we can confidently say that ‘our diet is the number-one cause of premature death and the number-one cause of disability,’ (Greger 2017). And some nutritional scientists suggest that upwards of 90% of all disease and illness is the result of poor dietary choices.


So what active steps can we take to reform our diet so that it promotes and not degenerates our health? Dr Greger, author of How Not to Die (see link below), maintains that the single most important step we can take to improving our diet is to make plants our primary food source.


The health benefits associated with a vegetarian diet are many and varied. According to some of the leading nutritional scientists, by transitioning from an omnivorous diet to one that is all but plant based you can expect to decrease your susceptibility to many diseases. Studies abound supporting the contention that vegetarians suffer fewer incidences of:


- Cancer
- Heart disease
- Stroke
- Hypertension
- Type 2 diabetes
- Obesity

However, to enjoy the health benefits associated with vegetarianism it is important that we not only cut animal protein from our diet but also strive to reduce our consumption of processed foods and refined carbohydrate. That means little to no take-a-ways, no pre-packed consumables – such as sandwiches, crisps, chocolate, etc., etc. – and no microwaveable ready meals!

To help get you on your way to introducing more plants into your diet below I have included 10 super healthy vegetarian recipes. The recipes will provide you with a healthy, nutritious meal for breakfast, lunch and dinner. Also, you will discover a range of healthy snack ideas so that you never again need to visit the work’s vending machine.

1:3 Berry Porridge – aka: the full works

super healthy berry and porridge breakfast

The only breakfast you’ll ever need!



Ingredient (Serves 4)

1 Cup of porridge oats (120g)
50g Strawberries
50g Black berries
50g Raspberry
20g Milled linseed
20g Milled hempseed
50g Assorted nuts (crushed)
2 Medulla dates
Natural honey

Method

Berry prep: so as to make life easier for yourself and to prevent eating all the berries before the end of the week, it is wise to spend a bit of time preparing them. On a Saturday, after shopping at the local market, I separate the berries across six containers so that, each morning when it comes to making breakfast, I have but to grab a pot, rinse and dry the fruit and serve. (A word of wisdom: don’t try and be too efficient by washing the berries at the start of the week. I can assure you that by Wednesday you’ll be throwing away mouldy fruit.)

a selection of mixed berries


Step 1: Pre-cook preparation: firstly thoroughly rinse the fruit; drain and dry. Hand-mill the linseed and hempseed in a pestle and mortar (or buy a packet or mixed milled seed and save yourself time and an arm ache). Chop and crush the nuts. Slice the dates.



Step 2: Add to a pan one cup of oats and two cups of water. Place on a high heat and continue to stir until the porridge is vigorously bubbling. Stir throughout. (Never microwave your porridge – that is sacrilegious!)



Step 3: Once the porridge has taken on your desired consistency remove from the heat and leave to rest for five minutes. Stir intermittently.



Step 4: To serve: spoon the porridge into bowls. Drizzle over natural honey then add the seeds, nuts, dates and fruit.


As far as breakfast foods go porridge is arguable the healthiest – made even healthier with nuts, seeds and fruit! Because of its high-fibre / low fat content porridge has been shown to contain all manner of health promoting properties. Recently published studies have demonstrated that people who regularly consume porridge are less likely to develop serious conditions such as coronary heart disease and bowel cancer. It is for these reasons and many more besides why I recommend starting every day with a bowl of porridge.



2: Slow Roast Mediterranean Pasta Salad