Menu Explanation
Oatmeal-Rhubarb Porridge with a side of juice
Porridge is a great superfood which holds an abundance of health benefits. It has a low glycaemic index, meaning it releases energy slowly into the bloodstream, meaning we are able to keep our blood sugar levels stable because of the longer, more gradual realease of energy. Also, porridge contains a variety of vitamins and minerals, including zinc which, with this one serving, will make up 41% of the RDI which is important for vegetarians as it is a vitamin usually found in meats. It also contains iron which helps with making up the hemoglobin which carries oxygen throught the bloodstream as aforementioned. This is another vitamin that is usually found in meats, making it perfect for vegetarians. It is also high in protein which is important for vegetarians as it is also mainly found in meats. The rhubarb is added to create a nicer flavour, bringing a natural sweetness to the meal and is also healthy, making it easy to lose weight. For more information on the benefits of porridge, Click Here.
I have chosen juice as a beverage because it contains fruits which provide necessary vitamins and minerals. It is also a great accompaniment to the dish and s easy to prepare.
One Bircher Muesli Muffin with a side of tea or coffee
The Bircher Muesli Muffin is great as a light snack as it is a great source of fibre and also contains a variet of nutrients like vitamin E, copper and zinc as well as much more. This is good because zinc can be hard to supplement in a vegetarian diet because it is mainly found in meat products. Also, the added walnuts provide protein as well as omega 3 fatty acids which are important in a vegetarian diet because it helps to lower cholesterol and keeps your heart healthy. The muffins also contain apple which contributes to the recommended serving of 2 pieces of fruit per day. The apple will also provide even more nutrients because the skin has been left on in the recipe. It has been proven that an apple holds most of the vitamins and fibre in the skin of the apple. This means that, by peeling it, you would miss out on high amounts of calcium, and also other health benefits that help with memory, breathing problems, and can also help to prevent cancer. for more information on the benefits of the apple skin Click Here.
The muffins also include yoghurt which is a great dairy contribution to the menu. It is high in calcium and is a great source of vitamin A, riboflavin, phosphorous and potassium which all greatly contribute to good health. Also, the egg that is added provides protein for the day.
I chose tea as a beverage option because it it is a great way to start the day. It has also been proven that it may reduce the risk of a heart attack or stroke. For more information, Click Here.
I chose coffee as another option because it provides energy for the day and also contains essential nutrients.
Vegetable Casserole with Simmered Eggs and a side of Water
I chose this recipe as it has a large variety of vegetables which hold a variety of nutrients and contain certain health benefits. Vegetables such as carroets which are rich sources of vitamin A and help to prevent some cancers. It is also a good source of vitamin C. Zuchinnis are also a great source of vitamin C and can also contribute to weightloss. The eggs are great sources of protein which is important for a vegetarian diet. The potatoes that are added into the recipe are great sources of potassium which helps the heart, kidneys and other organs to function. Also, the rice contributes to the needs of grains in our everyday diet.
Water was the chosen beverage as it is a simple, staple that is a must in our everyday diet. It helps to keeps us hydrated and is imperative to our survival.
Cream Cheese and Cucumber Sandwhiches
This meal is a great source of calcium which comes from the cream cheese. The bread holds lots of fibre which helps us to digest foods and is very important in our everyday diet. The cucumbers contain a variety of vitamins and minerals including magnesium and potassium. It also helps to keep us hydrated and also aids in weight loss and flushes out toxins.
The peppermint tea is a great beverage as it helps to relieve health problems such as headaches, sinus problems, menstrual cramps and stomach upsets.
Stir-Fried Tofu, Tempeh and Snake Beans with a side of Water
This dish is a great source of an abundance of nutrients. It contains tofu and tempeh which are great sources of protein because they are especially designed meat alternatives for vegetarians. They provide most of the RDI of protein which, combined with the other recipes on this menu, makes up the RDI for this day. It is also full of vegetables that contain great amounts of vitamins which contribute to weight loss and contain other health benefits.
Other Information
All of these recipes add up to provide the essential nutrients needed everyday and also add up to to the recommded servings per day. Below is a table showing the foods that add up to all food groups. Please note that the reason there are more servings of meats is because the foods that a vegetarian are resricted to do contain meat but it has lower levels of proteins than what you would get from real meat. To make up for this, I have included more survings to supplement this.
