Food & Recipes
Vegetarian menu. What I ate this week + 9 recipes
On July 13, 2021 by marghevivianiThose are the favourite dishes of my husband and two-year-old daughter. Since I became a mom I cook a lot, basically every day, few times a day. But, frankly, I am not the person who likes to stay by the oven all day. Here you find easy and fast vegetarian recipes from our menu of this week. If you would like to learn more about plant-based diet, I have written a guide exactly for this occasion. It called Plant-based Eating: A beginners guide to optimal health, sustainable weight loss and increased energy. With the help of this guide, you will be ready to step into the world of plant-based eating in no time and set yourself up for success. The cost of the book is only $7. You can buy it here. Enjoy! Also take a look of this post where I explain why is better to switch to a vegetarian or vegan diet What is Sattva and why I choose Sattvic diet. P.S.: There are no exact amounts of ingredients, to let you be free to regulate the taste as you want. 1. Breakfast super smoothie How to prepare: Put everything in the mixer and mix until the consistency you like. 2. Avocado toast with pesto and rucola How to prepare: Toast the bread. Spread pesto over the bread. Add sliced or mashed avocado, add fried or boiled egg, add seeds and nuts and put rucola over. Sprinkle with lemon. 3. Frittata with ricotta and cappers How to prepare: Put olive oil in the frying pan and put it to heat. Beat the eggs in the bowl and add them to the pan. Cook on the middle fire and let the egg spread everywhere. Add fresh ricotta and washed cappers, as canned cappers are usually too much salty. Cook for about 6-7 minutes and turn or fold it. If your frittata is too big then cut it into four pieces and turn each piece. Cook for another 3 minutes. Add pepper by your taste. 4. Pasta salad with walnuts How to prepare: Boil the water in the pan. Add salt and pasta. In the meanwhile chop tomatoes and zucchini in the bowl. Smash fresh tofu. Cut the walnuts. Add tofu and walnuts to the bowl. Add pesto and oregano. When pasta is ready add it to the bowl and mix it all together. When serving add olive oil. 5. Hummus How to prepare: Mix all together in the mixer until pure consistency. Serve with pitta or bread, carrots, and celery. This one is my favorite vegetarian recipe. 6. Polenta with lentil stew How to prepare: To make it faster I use polenta already ready and canned bio lentils and tomato pulp. In a big frying pan or wok stew the garlic with grated carrots until softening. Add tomato pulp and oregano. Add a half glass of hot water together with soya. Let it cook on the small fire for another 5 minutes. In meanwhile cut the polenta into small pieces and add it to the frying pan. Cook for more 3 minutes. Take off from the fire and add cream. 7. Cream leak soup How to prepare: Wash leek and peel potatoes. Cut everything and add it to the pan with olive oil. Fry for few minutes and add hot water. Add salt to your taste and cook until the potato is soft. Mix all with a blender and add cream. Serve with olive oil and crispy bread or crackers. 8. Rice with tofu and broccoli How to prepare: Boil broccoli. When broccoli is ready put them on the side in the bowl or plate. Use water from broccoli to cook the rice. Cut tofu in slices and fry with spices. When tofu is ready, serve it all together in a bowl with olive oil. 9. Fresh salad Here I use any kind of vegetables which can be eaten fresh depends on the season. My favorite salad consists of salad leaves, tomatoes, cucumbers, grated carrots, soya sprouts, sliced champignons, olives, and seeds, all dressed with olive oil. I know it might be frustrating to create something new everyday. You might do a huge research yourself and save plenty of vegetarian and vegan recipes from different sites and blogs. Or you can check out my Plant-based Eating guide. There you’ll find also few new recipes 🙂 Stay healthy, fresh, and conscious! Feel free to comment below on which vegetarian recipe you like the most. Ans subscribe for newsletter to be updated 😉 Your Marghe.
Food & Recipes
Diet to have more energy
On April 27, 2021 by marghevivianiAll our life is turned around the food. Is not only a joy, but the force. For me, food alway was something to nourish my body and mind, and only after is a joy. But sometime we seek a joy only and realise that food digestion takes a lot of energy. And in this post I would like to talk about a diet to have more energy. Check also post about Ayurveda. So what is a diet to have more energy? During my journey I tried plenty of diets and tips. And here what sticked to me the most: 1. Once a week – fasting. On that day, or I don’t eat at all, or drink juices or eat only fruits and veggies. Important to drink enough on this days. 2. Don’t mess with food, something must be eaten separate from other. Melon and watermelon only alone. Bananas and yogurt or milk doesn’t come together. I know is strange but together they create kind of toxins in the body. 3. Animal protein separately from carbos. If you are not a vegetarian, is better to eat separate. If it’s rice or bread then with fat, and animal protein alone or with vegetables. But grains together with beans open complete protein. 4. Fruits and salads as the first dish and only after the main dish. 5. Vegan detox once a year, for one month We are good to be vegetarian, but in the summer we clean a bit by following a vegan diet. 6. Last meal at least two hours before sleeping. But I prefer to do dinner 4-5 hours before sleeping. 7. Eating slowly, with only calm meditative music of some jazz. To really concentrane on the food. Also we never talk about heavy topics on the table. 8. Put less in the plate and enjoy small mount, concentrated only on taste and feeling of fulfillment. 9. Leave you stomach one third empty. You must leave the table with a pleasure not with the heaviness. 10. Eat only when feeling hungry. Here in Italy people follow the time of meal very strict. But I let myself sometimes to skip one meal, or to eat much less and light if I don’t feel hungry enough. 11. Try to eat less gluten meals or substitute your favourite pasta or bread with gluten-free solution. 12. Try to eat 3 kg of fresh fruit and vegetables daily. So that your body take enough vitamins. 13. Different meals and ingredients every day. Your diet must be diverse. Plus to all this no extra weight and a clean stomach. More over many years human population doesn’t suffer from hunger, but from the opposite. We can find any kind of products in every place of the planet. We are eating too much. The worst is that in some places exist people who has no food on their table. They even had no table, what’s to say. And we are still throwing tones of food in the garbage?! If you would like to learn more about plant-based diet, I have written a guide exactly for this occasion. It called Plant-based Eating: A beginners guide to optimal health, sustainable weight loss and increased energy. With the help of this guide, you will be ready to step into the world of plant-based eating in no time and set yourself up for success. The cost of the book is only $7. You can buy it here. Enjoy! I also recommend to read this post about Sattvic diet. Feel free to comment below or follow my instagram here. Yours, Marghe.
Female Health . Food & Recipes
Plant-based diet during pregnancy
On February 16, 2021 by marghevivianiI think the best what I could do for me and my child is to switch to a vegetarian diet. And I would like to share my story here, to give more confidence to women who are being worried to eat plant-based even during a pregnancy. Why I don’t eat meat anymore? My husband is a vegetarian for more than 25 years. And when we met I was still eating fish. But during my pregnancy I became a complete vegetarian. Someone decide to become vegetarian or vegan from one day to another, like my husband did. Me instead, gradually arrived to this stage. While living in Asia, my diet start consisting less meat and dairy products. After a while you notice a difference, that you body and mind becomes lighter and cleaner. You just feel better, that it. At that moment I was already practicing yoga. And I remember a phrase my teacher in China said: “When you start practicing a lot, every day, never skip you realise that you don’t wanna drink alcohol again or smoke or eat meat.” This is connected to our consciousness, which we develop while practicing constantly. If you start searching, you find out that yogi’s diet consist only of plant-based product. I write more about it in this post WHAT IS SATTVA AND WHY I CHOOSE SATTVIC DIET. Main tips on vegetarian diet during pregnancy Protein During your second and third trimester, you should aim to eat around 70 grams of protein each day. High-protein, plant-based foods include tofu, tempeh, beans, lentils and whole grains. Iron Iron improves your blood’s oxygenation and can help you feel less tired. And women during pregnancy need 50% more of iron as your body increase its blood volume. And vegetarian diet is perfect for it, remember to consume enough of dark green leafs, kidney beans, lentils or green peas. Plus is important to take enough of vitamin C, as it helps with iron absorption. Calcum High-calcium foods include calcium-set tofu, green leafy vegetables, beans, seeds, nut butter, and fortified foods as plant-based milk and cereals. Flaxseeds oil for Omega-3 I don’t wanna lie to you, but one table spoon os flaxseed oil contains daily amount of Omega-3. Is perfect substitution for vegetarians and vegan. Only thing, it tastes exactly like a fish 🙂 Another sources for Omega-3 are: flaxseeds, walnut or chia seeds on soups, salads or yoghurts; kidney beans or edamame beans avocado eggs (if you are vegetarian) Vitamin B12 and D Vitamin B12 is the only vitamin which is limited in vegetarian and vegan diet. Out of pregnancy I take supplements with B12 alone, but during pregnancy I switch to a B complex. As during pregnancy, especially first few months, is also important to take enough of folic acid which is vitamin B9. Just a reminder, folic acid helps to protect you baby against central nervous system defects, premature birth and low birth weight. Takeaway I meet more and more vegan and vegetarian women which decide not to change their diet even during pregnancy. But the most important thing here is to listen to yourself, to you own body, and you will find the answers. Don’t let somebody scare you, be sure about your own health. If you would like to learn more about plant-based diet, I have written a guide exactly for this occasion. It called Plant-based Eating: A beginners guide to optimal health, sustainable weight loss and increased energy. With the help of this guide, you will be ready to step into the world of plant-based eating in no time and set yourself up for success. You will learn about plant-based nutrition. You will learn about the science behind plant-based eating. You will discover the steps to transition to a plant-based nutrition. You will discover plant-based recipes. You will learn tips to reach success. And how to implement a plant-based nutrition in your lifestyle. And much more! The cost of the book is only $7. You can buy it here. Enjoy! Please feel free to leave comments below or follow my instagram to stay in touch.. Take care dear! Yours Marghe