How to Eat More Fiber

If you have put on some weight even after taking all precautions, you may just need to look at ways of how to eat more staple food so as to look into those extra pounds. The 80s saw the highly successful F Plan that promoted a diet containing high-fiber. Our comprehension of nutrition has grown by leaps and bounds since then, but eating of a lot of staple food still holds well with advice books and dietary experts.

So how to eat more staple food which is for your good? You can start by making sure you exceed all the minimum requirements.

Vegetarian Dishes

Four Crucial Advantages of Staple food in Health as also Dietary aspects are:

1. Staple food is more filling and does not make you hungry just within a few hours of a meal.

2. The eating of staple food at the time of initiating the diet and eating less food, can keep away constipation and similar bowel issues.

3. A fiber-rich diet assists in preventing heart ailments.

4. Fiber-rich food will fill you with lesser calories.

Sources of Fiber

We are aware of the most common sources from which we get fiber. There is a bran flake which is characteristically 6g fiber put in to a 40g serving, besides whole meal bread, which is 5.1g fiber put in to two slim slices. But there are plenty of other ways of how to eat more staple food:

1. Different varieties of beans, i.e. Baked beans or even kidney beans which have 7.9g fiber contained in half tin of beans that are usually baked.

2. Potatoes with the skin left on which has 4.8g fiber within some medium-sized potatoes weighing 300g.

3. The Wholegrain pasta is the distinction made between white as against wholegrain pasta and is not obvious as the dissimilarity involving white bread and brown bread. This has 8.1g fiber which is served in 90g dried weight.

4. Lentils are simply fantastic in pies, vegetarian dishes and soups. There is a 4.9g fiber content in 100g of lentils.

5. The Mixed fruits, seeds and nuts that is usually available in bags of snack-size. This is a characteristic mix that is 4.7g fiber within a 50g portion.

6. Raspberries are amazingly high in fiber with the count of 6.5g fiber contained in a 100g portion.

7. Crisp breads is considered a wonderful substitute to a sandwich with 4 crisp breads reporting 6g of fiber content.

8. The Oatmeal with some fresh or even dried fruit for enhanced fiber content. This has 3.5g fiber contained in 50g oats and 1.5g fiber within 25g raisins.

How to Eat More Fiber

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Proteins For Vegetarians - List Of Protein-rich Foods

In a conventional diet protein is obtained from meat, fish, eggs, milk and dairy products such as cheese. These all contain complete proteins that contain all the essential amino acids that are needed for the human body. A vegetarian diet must derive protein from other sources.

Protein is found in many vegetable sources. Some of these vegetable proteins are complete in that they contain all the essential amino acids just like animal protein. Others are incomplete and must be combined together to produce a complete protein that the body can use.

Vegetarian Dishes

Most plant foods contain some protein. A vegetarian who eats a wide variety of foods will consume sufficient protein in the course of day.

Nuts and seeds are an under appreciated source of protein. They can be added to a wide range of sweet and savoury vegetarian dishes.

Soya beans are source of complete protein and for that reason soya products are an important part of a vegetarian diet. Commercially manufactured soya based meat substitutes are now widely available in supermarkets. They come in variety of forms and are often made into pies, burgers, sausages and other ready prepared products that offer the busy vegetarian a convenience food.

Soya milk can be found in most chiller cabinets next to the cows' milk. You will also find soya yogurts and soya cheeses. A more traditional soya product is tofu which has long been used in Chinese cooking.

Another meat substitute is mycoprotein which is made from a variety of fungus. Like soya protein it is sold in various forms that can be used in a range of recipes. You will also find it in ready made products often sold under the brand name "Quorn."

Beans, peas and lentils, known collectively as pulse, make up one of the major sources of protein for a vegetarian. They are incomplete proteins and must be combined with other incomplete proteins, such as grains, or complete proteins, such as eggs or milk, to make a complete protein food. Usually this is done in one dish such as beans and rice or beans on toast, but this is not always necessary as the body can store protein and combine it later.

Proteins For Vegetarians - List Of Protein-rich Foods

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What Are the Different Types of Lentils?

Though there are a number of non-vegetarian dishes, nevertheless majority of Indian cuisine is predominantly vegetarian in nature. As a result, foods like lentils are a major source of proteins in this cuisine. They belong to the legume family and are a rich source of fiber and protein. Lentils also helps in preventing spikes in the blood sugar and are well endowed with B group vitamins.

Here is a brief summary of different types of lentils used in Indian cooking:

Vegetarian Dishes

1. Black-eyed pea: These lentils are known by a variety of other names like Crowder pea, Cowpea, Black-eyed pea. In India, they are called Lombia or Lobhia. They have a creamy texture that is a bit dry and possess a pleasant flavor. They form an integral part of various curry-based dishes in India. They are low on sodium and have high amounts of potassium and fiber. These lentils can also help in fighting blood pressure problems.

2. Chana Dal: Alternative names of this lentil include Bengal gram, Kadalai Paruppu and Kadale Bele. It looks like the yellow split pea but has a nutty flavor and is sweeter and smaller. Since it's quite a robust, versatile and tasty lentil, it is used in a variety of dishes, particularly in combination with Zucchini and Pumpkin.

3. Chick peas: These lentils are known by a variety of names like Egyptian pea, Cici bean, white chickpea, Garbanzo pea and Garbanzo bean. They are known as Chole and Kabuli Chana in India. Chick peas are a hot favorite in India since they are quite tasty and can be added to all kinds of curry, salad, soups and stew recipes. They are used to prepare Chana Masala, which is one of the most popular dishes in North India. Chickpeas are known for their high fiber content and are a storehouse of nutrients like iron, phosphorus, copper, manganese and protein.

4. Pigeon peas: No-eye pea, Angola pea, Congo pea are some of the well-known alternative names for pigeon peas. Also known as toor daal or arhar daal in India, these lentils are used across the length and breadth of India. Besides being an important part of the North Indian cuisine, they are particularly preferred in South Indian soups like Sambhar and Rasam. This has a nutty, sweet flavor and is ochre colored.

5. Moong beans: These small beans are greenish-yellowish in color. There is a significant amount of difference in the split beans and the whole beans. These are easy on the stomach and can be combined with a number of vegetables and spices for a variety of preparations. The split Moong daal is yellow in color and is known as dhuli Moong in India. They are hulled and used in a number of spicy curry preparations and dhals.

6. Red Kidney beans: Popularly known as rajma, these are a hot favorite in North India. The rajma curry is often combined with rice and is a complete source of protein.

7. Masoor daal or red lentils: Red lentils are known for their nutty taste and used in a variety of spicy dhals, soups and stew recipes.

8. Urad daal or black lentils: Apart from being used in curry preparations, these lentils are used to make poppadums and dosas, which are the well-known South Indian pancakes.

These lentils not only ensure a balanced meal but also add a lot of flavor to the Indian cuisine!

What Are the Different Types of Lentils?

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The Disadvantages of Being a Vegetarian

If you've ever seen the movie "When Harry Met Sally," you'll remember how annoying Sally is to her fellow diners whenever she orders a meal:

Sally: "I'd like the chef salad please with the oil and vinegar on the side and the apple pie a la mode. But I'd like the pie heated and I don't want the ice cream on top I want it on the side and I'd like strawberry instead of vanilla if you have it if not then..."

Vegetarian Dishes

It's a lot like that when you're a vegetarian.

Vegetarian: "I'd like the turkey Caesar salad please, but without the turkey, and a cup of mushroom soup. Does the dressing have anchovies? If so, skip that and just oil and vinegar on the side. And does the soup have a beef broth? If so, I'd like a side of spinach, but only if it doesn't have bacon bits on it."

By now everyone at your table is rolling their eyes and scanning their watches, anxious to just place their order..."I'll have the Number 5."

In a meat-eating world, the disadvantages of being a vegetarian are as numerous as the kernels on an ear of Silver Queen corn. They especially mount up when you eat out.

Dining Dilemmas
Few restaurants cater to your tastes, and so menu choices generally are limited to what can be taken OFF an entree rather than what inspired creation can be put on your plate. There are HUNDREDS of vegetables in the world and THOUSANDS of ways to prepare them, yet we vegetarians usually are relegated to a few salad and pasta options while we listen to the waiter present a dizzying number of specials to the carnivores. Making a final selection means bringing unwanted attention to yourself as you ask what's in, on, under or around the meal you're considering. You never can be sure where they'll hide the meat. And in a case of less really is more, many restaurants have a "no substitution" policy, which means you pay the same for a turkey-less turkey Caesar.

Questions, Questions
While restaurant ordering tops the list of disadvantages of being a vegetarian, there are others. When you don't eat meat, you're an oddball, a Ripley's curiosity that makes onlookers uncomfortable and inquisitive. "What do you EAT, then, if you don't eat meat?" (Um, everything else.) "Where do you get your PROTEIN, then?" (Beans, dairy, seeds, nuts, tofu, vegetables, fruits - many foods besides meat are protein-rich). Why, people want to know, don't you eat meat? When's the last time you ate meat? Don't you miss it?

Vegetarians Are People, Too
The main disadvantages of being a vegetarian are the misconceptions. When you invite us to dine in your home, you don't need to make nine vegetable dishes to make up for the one meat item we're not eating. It's okay that you thought about being a vegetarian and you aren't. We don't miss eating meat because not eating it is a choice, not a struggle. And finally, despite what you may think, we don't like talking about our food philosophy all the time because it really isn't all that interesting. We just don't eat meat.

Let there be peas on earth.

The Disadvantages of Being a Vegetarian

Wendy Pan is an accomplished niche website developer and author. To learn more about disadvantages of being a vegetarian [http://practicaldietstoday.info/the-disadvantages-of-being-a-vegetarian], please visit Practical Diets Today [http://practicaldietstoday.info] for current articles and discussions.

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How to Prepare a Hearty Vegetarian Meal

Preparing a vegetarian meal is no different from preparing a non-vegetarian meal. All the basic cooking techniques still apply to vegetarian cooking; like baking, roasting, braising, stewing, steaming, grilling, boiling and frying.

The only difference is there is no meat involved in vegetarian food preparation. So, how do you prepare a vegetarian meal? How do you get that same satisfaction of a meaty meal from vegetarian cooking?

Vegetarian Dishes

When you make the transition to vegetarianism, you need to change your attitude to what constitute a meal. For a long time meat has been the pivotal anchor in our cooking tradition, and vegetables have always been relegated as side dishes or accompanying dishes.

But how do you change that outlook? In vegetarian cooking there is no one central vegetable around which a meal is based upon. A vegetarian meal is made up of many different vegetables, in addition to grains, lentils and pulses, which is not that dissimilar to non-vegetarian cooking. In fact most meat-based dishes can be easily adapted to a vegetarian version.

Tempeh, which is made from fermented soybeans, is very versatile. It holds it shape very well while being curried, grilled, stewed, baked, fried and even barbecued. It is also rich in beneficial enzymes, amino acids and protein. This makes it a perfect substitute for many meat-based dishes.

Tempeh can be crumbled to resemble minced meat and used in pasta sauce as a meat alternative. For a classic Tempeh au Vin, cut it into chunks and stewed in red wine along with carrots, celery and potatoes, It can also be thinly sliced marinated with soy and honey and grilled until golden and crispy. Grilled sliced tempeh makes great sandwich filling.

Crumbled tempeh also works well in other meat-based traditional dishes like lasagne, moussaka and shepherd's pie. Cut into bit-size cubes for a hearty vegetarian version of steak and kidney pie. Tempeh is also good in vegetable curries and stir-fries.

By substituting meat with tempeh it is possible to create that satisfying meaty feeling in vegetarian cooking. Over time, the meat craving will dissipate and by then tempeh will become a staple item in your vegetarian fridge.

Zainil Zainuddin
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How to Prepare a Hearty Vegetarian Meal

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South Indian Tamil Brahmin Cooking

South Indian tamil Brahmin cooking is purely vegetarian. A typical meal consists of more than a couple of vegetables and various Indian spices. Spices play an important role in the cooking -- and it has been like this for many hundreds of years. Recent scientific studies have revealed the important role these spices play in maintaining good health example Fenugreek as digestive aid, turmeric for its healing properties etc.

A typical Brahmin cooking will not include any onions and minimum or no garlic. In recent years though these two are being used for most of the brahmin recipes. There is a huge range of recipes -- brahmins have mastered the art of vegetarian cooking.

Vegetarian Dishes

Brahmin Sambar
Plantain podimas
Beans Paruppu Uslil
Vathakulambu
Upma Kozhakatta
Puli Ponga
Aviyal
Kootu Varities
Brahmin rasam
Poriyal varities

Some of the popular tamil brahmin sweets are:

Sundal
Puttu
Kolakattai
Payasams

One quick note -- these dishes are not exclusively for brahmins alone but are mentioned in here because they are cooked quite often by brahmins.

For breakfast, some of the popular dishes are idli, dosa, adai and upma. Lunch and dinner is usually eaten with appalam. The meal is ended with curd rice (thair sadam). This cools the body and is good for digestion as well.

Some of the popular snacks are bonda, seedai, bhaji, sevu, murukku and pakarora. Tamil Brahmin Cooking is simple, yet delicious.

The offerings made to Gods and Goddesses are referred by Brahmins as Bakshanams. Here are some of the popular offerings:

Kolkatta
Muruku
Kesari
Pongal (sweet and not sweet version).

South Indian Tamil Brahmin Cooking

The author, Vaishali Rao is a frequent guest writer at MagicChefHat.com. She is originally from south of India and South Indian Brahmin Cooking is her favourite method cooking. To read her interview and recipes, click tamil brahmin recipes.

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