For example, vindaloo – it’s complex fried mix widespread in central and South-West districts of India. Commonly it contains mustard seeds, cumin, ginger, black pepper, shambala seeds, cloves, coriander seeds, red pepper, and tamarind. Vindaloo is mainly used for cooking sauces and served with rice.

Garam masala (meaning literally ‘warm spices’) is a mix of fried and mashed spices widespread in Nothern districs of India. It may contain almost all possible Indian spices, but commonly there are following main ingredients: cumin, coriander seeds, black pepper, bay leaf (these are the basic of the taste), and in smaller amount there are cinnamon, cloves, nutmeg, and cardamon.

Vegetarians – worry no more! Here is a compilation of vegetarian lifestyle friendly holiday dish ideas to use at holiday gatherings that will not break your bank!

At many traditional holiday gatherings, a meat product is offered as the main course. If vegetarians wish to follow this tradition, these individuals may seek the use of alternative faux meat products like mock turkey. Quorn Turk’y Roast and Tofurky are some very inexpensive and meat replacements, however, Tofurky is not widely enjoyed amongst many vegetarians.

In addition, wheat meat also known as seitan or faux meat loaf may be used to replace the typical holiday meat entrée, which can be prepared in a variety of ways using different seasonings and ingredients to satisfy the palate and budget of any individual. To add even more flavor to the main course, consider incorporating mushroom-based gravy! During the holiday season, many vegetarians suggest abandoning the faux-meat main course altogether in favor of using a greater variety of vegetable and fruit side dishes.

Vegetarian-friendly side dishes are more easily attainable than meat alternative entrées as far as cost and availability during the holiday season. Fortunately, many delicious and inexpensive vegetables are available to create crowd and budget pleasing holiday meal additions. For instance, green beans are an excellent choice for green bean casserole, or sweet potatoes, which can be used in the form of pie, baked, stuffed, even candied. Fruits are also great additions to holiday meals, especially cranberries, which offer a delightful contrast of sweet tartness to many side and main dishes.

The task of compiling an inexpensive, tasty holiday meal that is vegetarian-friendly is not as daunting as it sounds. The options are out there, and are gradually becoming more and more variable and attainable as time passes. The key to a successful economical vegetarian holiday meal is creativity with seasonings and vegetables to create unique and delicious dishes that can be enjoyed with friends and family.

Lauren Bryans is a student at the University of Wisconsin – Stout and is a regular contributor at ProbioticSmart.com – a leading retailer of health and digestion supplements.

Sources:

• Vegetarian suggestions for your holiday meal – http://www.slashfood.com/2007/12/19/vegetarian-suggestions-for-your-holiday-meal/
• Vegetarian Cheap Holiday Meal Ideas - http://www.ehow.com/list_6370405_vegetarian-cheap-holiday-meal-ideas.html

Not only do they look delicious, in different colors but they are full of nutrients. If you want to get a balanced diet with fruits, try out different colors. Remember that every color offers you a different nutrient. And the more the variety, the more you will like eating fruits. Here are some more reasons for you to start consuming fruits daily –

Preventing Disease –

Consuming fresh fruits everyday, helps build the body’s immune system since it contains antioxidants. Since they have no cholesterol and low saturated fat they are perfect for a heart-healthy diet. Fruits can help fight against stroke, different cancers as well as stomach related disorders. The basically protect your body from such diseases. Those who consume fruits in their diet on a regular basis have a 10-15% lower risk of getting cancer.

Weight management –

It is a well known fact, that fruits are simply perfect for those on a diet. Snacking on fruits whenever you get hungry is the best way to maintain an ideal weight. If you make fruits, vegetables, and whole grains as your main portion in every meal, you will shed those extra pounds easily.

Adequate energy –

Fruits are full of essential vitamins and minerals that the body needs; this provides the system with the necessary energy. The sugar found in fruits is called fructose, this gives the body energy. Two bananas and a bowl of strawberries will make a refreshing snack that will give you energy to go about a busy day. It also gives a person more energy to exercise, which helps even better in weight control.

Full of Fiber –

Another remarkable characteristic of fruits is that they are full of fiber. This helps the bowel movement in the digestive system. It helps in weight management too as it is the fiber that fills the stomach.

Reduced Blood Pressure and Cholesterol –

By selecting and adding the right fruits to your diet, you can keep blood pressure and cholesterol at bay. Some of the fruits that need to be consumed are kiwis, tomatoes, watermelon, avocados, apples, berries and bananas. Instead of taking medication to reduce your blood pressure and cholesterol, indulging in these mouth watering fruits from an early stage will help you more.

Anti-ageing –

Another biggest benefit of consuming fresh fruits is that it has many properties that will promote anti-aging in the body. You will find that all vegetables or fruits that contain Vitamin D and C, will help with anti-ageing. Some of the best fruits for this purpose are –

1. Cantaloupe
2. Oranges
3. Bananas
4. Strawberries
5. Apples
6. Grapefruit
7. Peaches
8. Blueberries
9. Papaya
10. Grapes

With fruits you can make several low calorie snacks. All fruits contain properties in them that will be beneficial for the human body. With a little research, you can easily figure out which ones to include in your diet. With the right amount of fruits and vegetables along with fat and carbohydrates, you are on your way to a healthy and happy lifestyle. Read this to know how many calories should I eat on a daily basis, for a better understanding of your diet.

After all, muscle tissue is breaking down when exercising (you know this is happening when you feel the “burn” which is caused by the buildup of lactic acid causing muscles to break down) and protein is necessary for the recovery and rebuilding process. Vegan athletes have to pay more attention to dietary choices and food combinations in order ensure the absorption of enough high-quality protein.

What May Be Missing

In addition to protein, vegans may be missing the following nutrients in their diet:

• iron
• calcium
• vitamins B-12 and D
• zinc

Iron is quite important for building muscle and endurance. If you aren’t going to get this from beef, you’re going to have to make sure you’re eating the following on a regular basis:

• whole grain cereals fortified with iron
• legumes (beans, peas and peanuts)
• dried fruit (especially raisins)
• cruciferous vegetables (broccoli, cauliflower and cabbage)

In addition, you will want to combine these with foods high in vitamin C, such as citrus fruits and berries; this will aid your body in absorbing and utilizing iron.

In lieu of dairy products, instead load up on  fortified soy products as well as leafy greens to keep bones strong with sufficient calcium: mustard, kale and chard are powerhouse foods in this regard, as well as dried figs. Sesame seeds are also a decent source of calcium; a unique form of nut butter made from sesame, called tahini, is available in many Middle Eastern specialty stores and combines well with sweet as well as savory foods.

Protein?

Rice and beans together make a complete protein – or almost any combination of grain and legumes. However, peanuts (which are actually legumes, not nuts) and soybeans provide complete proteins that are of the same quality as that derived from fish, poultry, dairy or eggs. Most tree nuts are also good sources of protein, and provide the additional benefit of healthy oils, such as omega-3 (also found in olive oil).

The Tough Ones

Vitamin B-12 is essential for metabolism and making use of the energy stored in food. Unfortunately, the only reliable source of this nutrient is in animal-based foods. Whole grains cereals and soy milk are often vitamin B-12 fortified, but one would have to consume a great deal in order to get this nutrient in sufficient amounts from these vegetable-based sources alone. Therefore, vegan athletes may need to take B-12 supplements.

The same is true of zinc, which is vital for healthy respiratory and digestive functions. Fortunately, these supplements are not expensive – so make certain you have these on hand, especially when in training.

By Sasha Britton, for Gym Source, provider of treadmills and arc trainers for over 75 years.

Green color
You can made pasta look green with the help of spinach or broccoli. Just chop it properly and add to the dough. How much? – It’s up to you. The more you add the deeper color and taste you get.

Red color
For this you will need beet roots. You can use both boiled and smashed beet roots as well as juice of fresh beet roots.

Orange color
This color you can get by adding carrot, curry, red pepper or tomato. Each of these products has its own tint of orange color, and of course has great influence on the taste of pasta in general. Choose the one you like most.

Yellow color
If you add some saffron or lemon juice you will get yellow pasta: golden-yellow in the first case and light-yellow in the second.

And finally chocolate…
Yes, chocolate pasta is a special vegetarian meal. It’s mostly used in cooking desserts. When making it we add cocoa powder and sugar, and get brown pasta with gentle chocolate taste.

What else color could you made your pasta? Please share.

• 1 kilo asparagus
• 200 g onion
• 200 g carrot
• 700 g tomato
• 10 g parsley
• 3 tsp salt
• 3 tbsp sugar
• 2 tbsp vinegar
• 10 sweet peas
• 1 garlic bulbet
• 2 bay feaves
• vegetable oil

Slice onion and carrot, and fry till golden brown.

Wash asparagus. Cut off pedicles, and slice in 2 inch pieces. Place it in a pan, add fried onion with carrot, and cook for 10 minutes.

Chop tomatoes, and grind garlic. Combine tomatoes, parsley, salt, sugar, bay feaves, and pepper in a pan with asparagus. Mix well, add garlic, and cook for 15-25 minutes.

The peculiarity of French cuisine is plenty of vegetables and root crops. Potatoes, kidney beans, various kinds of onion, spinach, cabbages of all kinds, tomatoes, eggplants, celery, parsley, and lettuce are used for coking snacks, first and second courses, and for side dishes as well.

There are also such typical meals for the French as omelets and cheese souffles which they cook with various seasonings and fillings (mushrooms, greens, and vegetables). Well actually these meals are not eatable for many vegetarians.

As to first courses the french really love cream soup with leek and potatoes, and onion soup filled with cheese.

In comparison to other countries of Western Europe French chefs use less dairy products. Of course we don’t mention here different kinds of cheese that are famous all around the world. Cheese meal and green salad are always served before dessert.

Of course one of these foods is chocolate. It contains ‘hormones of happiness’ and indeed helps people feel emotionally and physically better.

This effect of food is one of the basic reasons why business people have their important meetings, negotiations, and contracts signing at restaurants. It’s a fact that full business partners are more likely to agree with you unlike in case when they are hungry. Full person is a happy person who is calm and open for your offers.

If your business partners are vegetarian then why don’t you arrange a meeting at a vegetarian restaurant where they can enjoy their favourite vegetarian meals and feel comfortable. In case you have friendly and close relations with your business partners you can also order a dinner from a vegetarian food delivery service which you have already tried out by yourself. It would be also nice.

Salad is the most convenient meal to cook. And you know why? Because you can make it almost from anything you have at your kitchen. For example, you can cook a tasty salad from the following ingredients:

• potatoes
• oranges
• apples
• mayonnaise
• firm tofu
• greenery to your taste

Choosing the dosage for each of them is up to you. It depends on taste of what product you want to show more and of course on how much of each ingredients you have at hand.

Arugula – carotenoids, fiber, A,C,K, folate
Asparagus – K, folate, C, A, tryptophan, B1, B2
Beets – flavonoids, folate, manganese, potassium (glycemic)
Bell peppers - carotenoids, C, A, B6, fiber (pesticides, nightshade)
Bok choy – cruciferous, A, C, K, B6, folate
Broccoli – carotenoids, cruciferous, C, K, A, folate, fiber
Brussels sprouts – carotenoids, cruciferous, K, C, folate, A, manganese, fiber
Cabbage – cruciferous, K, C, fiber, manganese, B6, folate
Carrots – carotenoids, A, K, C, fiber, potassium (glycemic when cooked)
Cauliflower – cruciferous, C, K, folate, fiber, B6
Celery – K, C, potassium, folate, fiber (pesticides)
Collard greens – carotenoids, cruciferous, K, A, C, manganese, fiber, calcium
Corn, yellow – A, iron (glycemic)
Cucumbers - C, molybdenum, A, potassium (wax coating)

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