Vegetarian food is becoming more and more accessible and more and more trendy. But beware, a change in diet is not without risks. An unbalanced vegetarian diet can create nutritional deficiencies and deficits that pose a risk to your health.
Before embarking on a 100% vegetarian diet, seek the advice of a professional.
Why opt for more vegetarian options in your diet?
- Diversify your diet to vary the intake of essential nutrients the proper functioning of our body
- Reduce health risks
Eating seasonal vegetables, in all their forms, is by far the number one recommendation of nutritionists. Their positive impact on our health is innumerable: antioxidant, reduction of digestion and weight problems, the risk of inflammation and acidity, fight against cardiovascular diseases especially caused by saturated fatty acids of meat origin ...
3. Protect the environment
Reducing your meat consumption helps fight greenhouse gas emissions, conserves our forests and preserves waterways.
What is a vegetarian diet?
The vegetarian diet consists in excluding from its diet all animal meat, that is to say meat and cold meats as well as fish and seafood. Foods from animal production, such as dairy products, eggs and honey are allowed.
To compensate for animal proteins, you will need to combine cereals and legumes during the day so that all the essential amino acids are present. And above all, indulge yourself with products that you like like pieces of chocolate. Don't beat yourself up by adding 20% prepared products or whatever to your day. Your diet doesn't have to be perfect. It's up to you to find the balance that's right for you.
Illustrations to help you compensate for animal protein intake.
An example of a 100% vegetable dish: lasagna with mushrooms and spinach.
Vegetarian lasagna with spinach and mushrooms
For the sauce
- 2 pounds Mushrooms of your choice
- ¼ cup White onions
- ¼ tsp salt
- ¼ cup olive oil
- 4 finely chopped garlic cloves
- 4 cup tomato sauce | Homemade is even better
- 1 cup water
- 1 tbsp dried thyme
For the lasagna
- 10 ounce Cooked spinach | Wring them out well to remove the water
- 16 a 20 lasagna sheets
- 16 ounce ricotta
- 1 cup grated pecorino or parmesan mozzarella
- 4 cup grated mozzarella
- Brown the mushrooms:Place mushrooms in a large (6 to 8 quart) sauté pan over high to medium-high heat. Stir them with a wooden spoon or shake the pan from time to time. You can hear them squeak.Sprinkle salt over the mushrooms. The mushrooms will sizzle and then start releasing water. (Note that you don't add any fat at this point in the pan; this method of cooking mushrooms in their own humidity is called "dry-sautéing.)Once the mushrooms begin to release water in the pot, stir in the chopped onions. Cook until the mushrooms no longer release moisture and the water in the mushrooms has boiled, about 5 minutes more.
- Make the sauce:Add olive oil to the mushrooms and toss to coat. Sauté mushrooms and onions for about a minute. Add the garlic and cook for another minute.Reserve 1 cup of tomato sauce (it will go to the bottom of the casserole dish), and put the rest of the sauce in the saucepan with the mushrooms. Add a cup of water. Cook for another minute. Stir in the thyme. Bring to a boil, then lower the heat and simmer over low heat for 20 minutes.
- Boil and drain the lasagna noodles:Once the sauce is simmering, salt the boiling water of the pasta and add the dry lasagna noodles to the boiling water. (The water should be at a vigorous boil.) Stir gently, making sure the noodles do not stick together. Set the timer for 8 minutes, or the time indicated on the noodle package. Cook uncovered over high boil.When the noodles are ready (al dente, cooked but still firm to the bite), drain the noodles in a colander and rinse them to cool them in cold water. As you rinse them, gently pull them apart with your fingers so they don't stick together.
- Place the lasagna noodles on the leaves, gently coat them with a little of this olive oil and spread them out. This will help prevent them from sticking to each other as you finish the sauce and prepare the casserole in layers.
- Assemble the lasagna:Turn off the heat on the stove for the sauce. Preheat the oven to 350 ° F.Spread the reserved cup of tomato sauce on the bottom of a large saucepan (preferably 10x15 inches). (If your casserole dish is smaller, you may need to add another layer as you go through this step.)Place a layer of lasagna noodles over the tomato sauce, overlapping them slightly.Sprinkle half the ricotta cheese over the noodles and half the drained and squeezed spinach over the ricotta.Sprinkle half the mozzarella cheese over the spinach and only a quarter of the pecorino cheese.Then pour 1/3 of your mushroom sauce over the mozzarella. Sprinkle half of the fresh basil over the sauce.
- Repeat layers:Repeat the layering process. Place a second layer of noodles over the sauce. Spread the rest of the ricotta, spinach and mozzarella over the noodles. Sprinkle another quarter of pecorino with the mozzarella. Top with another third of the mushroom sauceLayer your last layer of lasagna noodles on top of the sauce. Spread the remaining sauce over the lasagna noodles and sprinkle with the remaining Pecorino or Parmesan cheese.
- Bake at 350 ° F for 50 minutes,.Take the lasagna out of the oven once cooked and let stand 10 minutes before cutting them to serve. Once prepared, lasagna will keep for a week in the refrigerator.