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Quick Vegetarian meals without sugar, cheese, oil



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YR4ME2SHINE
Posts: 65
9/10/12 12:14 P

Chrissie, do you do smoothies? I'm following the ETL eating plan and find smoothies an easy way to get in some of my raw vegetables and fruit. You can add a cup of beans for protein, but you won't really taste them and they add creaminess. I don't really have a recipe because I use what I have on hand, but I start with a cup of non-dairy milk (almond or coconut unsweetened vanilla), 2-3 cups of spinach or a mixture of dark greens, 1/2 banana or date (for sweet), an apple, and then add 1-2 cups of frozen fruit. I use a VitaMix to blend, but I have a friend that uses a food processor and she's says it works (but is a little chunkier than what the VitaMix or BlendTech can do).



SJFURG
SparkPoints: (6,066)
Fitness Minutes: (3,697)
Posts: 1
9/7/12 11:43 P

How did you get the weight tracker on your responses at the bottom?



CHRISSIE7771
SparkPoints: (45)
Fitness Minutes: (0)
Posts: 10
2/29/12 12:43 P

I just looked up food containing estrogen and estrogen inhibiting food.
It's scary!!!
http://dogtorj.tripod.com/id45.html



CHRISSIE7771
SparkPoints: (45)
Fitness Minutes: (0)
Posts: 10
2/29/12 12:30 P

Hi Lynn,

I will definitely try quinoa. Thank you for the tip! :)
I have to avoid anything estrogen since I had breast cancer, so tofu is out of the question.
Wonder where I can find out which foods contain estrogen?
Does quinoa taste similar to rice?

Chrissie



RICCILYNN
Posts: 2,452
2/29/12 12:08 P

Chrissie, if you are trying to avoid soy products then you will need to skip tofu as well, or at least only eat it minimally. I have a blood clotting condition that can be exasperated by estrogen (I can't even go on birthcontrol) and was told to avoid tofu because of the estrogen that it contains... I limit myself to an occasional cup of miso or hot and sour soup...

As for high protein things to eat that are easy and quick to cook, especially if you don't eat beans, quinoa is a great protein source... it cooks up in about 20 minutes and is awesome! There are a lot of great recipes using it on sparkpeople and I had tried to get a cookbook of 365 quinoa recipes (the online site I was getting it from screwed up my order so I have to try and find it elsewhere now)... but it definitely is one of my favorite ingredients for a good protein source!



MONIQUEARIELLE
Posts: 570
2/28/12 8:12 P

http://blog.cookingchanneltv.com/2012/01/0
9/butternut-squash-with-quinoa-spinach
-and-walnuts-recipe/

This is my family's recent favorite -- even my husband, who often complains about 'too many veggies.' It was fast, easy and SO YUMMY!



M_SGIRL
SparkPoints: (1,655)
Fitness Minutes: (379)
Posts: 124
2/27/12 1:05 P

You know, if you use the nutrition tracker here you can EASILY see how much protein you're getting. Given your comments below? I would sincerely doubt you're getting enough. Again, the basis of the diet you're trying includes a lot of high protein veggie sources which you won't eat.

One hopes that anyone making such a dramatic choice to reduce protein to this degree consults a doctor.



CHRISSIE7771
SparkPoints: (45)
Fitness Minutes: (0)
Posts: 10
2/25/12 3:58 P

Hi Sparksail,

Unfortunately I hate all beans (white, black and red ones, especially baked beans) except of green beans which I like. However I eat peas (no lentils though), So with sliced almonds on my salad dinner and lots of sunflower seeds on my 10 baby carrots per day (instead of processed oil which is bad for you), I assume I still get plenty of protein.
Also I did read that human beings don't need that much protein (half a gram of protein per pound body weight is way too much!) and we can get it in abundance with a whole grain plant-based diet (read "Eat to Live" by Dr. Joel Fuhrman or "Forks over Knives" by Gene Stone).

As soon as I'll find a book that explains how to prepare tofu, I would experiment with tofu gladly.

Being post-menopausal, I avoid soy milk and soy products as I heard too many concerns about the bad side effects.

Cheers,

Chrissie



SPARKSAIL
Posts: 2
2/23/12 1:20 P

I'm a lifelong vegetarian and aspiring vegan. Do you like pinto beans? I make homemade fat free refried-style beans in the crockpot that are super easy, and then we use them for all sorts of things: taco salads, tostadas with sprouted corn tortillas, and a lot of times I'll just mix them in with an equal amount of brown rice, top with some taco sauce or diced tomatoes, and enjoy. This is the recipe I use: http://allrecipes.com/recipe/refried-beans
-without-the-refry/detail.aspx?event8=
1&prop24=SR_Title&e11=refried%20beans%
20without%20the%20refry&e8=Quick%20Sea
rch&event10=1&e7=Recipe

Do you eat tofu or other soy products? I like to make different flavors of baked tofu by marinating chunks of extra firm tofu in any marinade that sounds good and then baking at 350 degrees for about 30 minutes. Super simple and delicious. Then I add that to salads, wraps, pasta dishes, rice dishes, etc.

I hate the "OMG Protein?!" reaction people tend to have towards vegetarians, but I would honestly be a little worried if you aren't eating soy, beans, dairy, eggs or meat. I've read "Eat to Live" and beans are an essential component of his plan because of their protein content. If I recall correctly, he encourages you to eat at least a cup a day. Maybe you just need to keep experimenting with different bean recipes until you find one you can tolerate?



CAMOANG
Posts: 3
2/22/12 12:20 P

I've been a vegetarian for 17 years and I've always struggled finding healthy, filling meals.

Can you eat eggs? I love making frittatas filled with lots of veggies, my latest one was zucchini, onion, mushrooms, tomatoes & green peppers all sauteed up with some dried herbs and add a mixture of whole eggs & egg whites then throw it in the oven to solidify. If I don't use cheese, I throw a little salsa & avocado on top when I eat it. They don't take long at all, they're full of protein and reheat really well.

Veggie Stir Fry is good about any veggie you want to use and some veggie broth or a little soy sauce.

I like making a big pot of minestrone soup at the beginning of the week too. I use veggie broth (or water works too), diced tomatoes and chop up an assortment of veggies (carrots, celery, onion, zucchini, a potato or two, green beans) and some dried herbs (oregano, basil & a bay leaf are my favorite). I dump in a can or two of white beans (which you don't need to add but soup is a great way to eat them if you aren't crazy about them otherwise). It takes some time to simmer up initially but it's a nice quick reheat during the week.

Good Luck!







SNOOPY1960
Posts: 1,680
2/17/12 10:59 P

Once you mix this all together, you won't be overpowered by the black beans !! TRY IT....

VEGGIE FAJITAS

1/4 cup red wine vinegar
1 teaspoon dried oregano
1 teaspoon chili powder
garlic salt to taste
salt and pepper to taste

2 small green zucchini, julienned
2 medium small yellow squash, julienned
1 large onion, sliced
1 green bell pepper, cut into thin strips
1 red bell pepper, cut into thin strips
1 (8.75 ounce) can whole kernel corn, drained
1 (15 ounce) can black beans, drained

In a large bowl combine vinegar, oregano, chili powder, garlic salt, salt, pepper. To the marinade add the zucchini, yellow squash, onion, green pepper and red pepper. Marinate vegetables in the refrigerator for at least 30 minutes, but not more than 24 hours.

Heat a large skillet over medium-high heat. Drain the vegetables and saute until tender, about 10 to 15 minutes. Stir in the corn and beans; increase the heat to high for 5 minutes, to brown vegetables.

If your diet allows is, roll up a scoop into a whole wheat tortilla or pita pocket !!





ANARIE
Posts: 12,375
2/17/12 9:57 P

Have you talked to your own doctor? With no dairy, no meat, and no beans, I don't know where you're going to get enough protein to stay healthy. Being vegan is hard work, and if you eliminate beans as well, you're going to at least need help from a Registered Dietitian to try to figure out how you can meet the basic needs. People can get really sick from a poorly planned vegan diet. You should probably also think twice about the "no oil" part. Cutting way back on oil is good for most people, but you do need SOME fat or your body can't absorb about half of the vitamins you need. Does the book address fat soluble vitamins and give suggestions about how to get them? Are you eating nuts, avocados, etc to get vegetable fats?





HEATHERNL
SparkPoints: (11,144)
Fitness Minutes: (9,760)
Posts: 337
2/15/12 11:10 P

Sounds yummy! Thanks!



M_SGIRL
SparkPoints: (1,655)
Fitness Minutes: (379)
Posts: 124
2/15/12 9:43 A

If you can tolerate mac & cheese, you can make a "mock" version that's actually quite good. Blend:

1/4 cup water
1/2 of a 10.5 oz. box of firm or firm lite silken tofu
1/4 cup nutritional yeast flakes
1 – 2 oz jar pimentos
1/2 tsp liquid smoke
1 1/2 tsp seasoned rice vinegar
3/4 tsp salt
1/2 tsp garlic powder
1/4 tsp onion powder
1/2 tsp vegetarian Worcestershire sauce
1/2 tsp soy sauce.

Toss with hot pasta and serve immediately. Or you can do a similar mushroom sauce for pasta.

I have a friend who swears by this. The textured vegetable protein is subbed for meat. THAI CURRIED VEGGIES

You can use other types of Thai curry paste for this recipe, but Mussamun works very well with the potatoes and cashews. Also, if you don’t have TVP, substitute baked tofu and add 1 cup of vegetable broth when you add the tofu to the vegetables.

1/4 cup water
2 teaspoons chopped garlic
1 teaspoon minced ginger
1 pound frozen California-blend vegetables
1/2 pound frozen green beans
1 cup hash browns, frozen
1 cup TVP Chunks or 14 ounces baked tofu, cubed
2 cups vegetable broth, fatfree — or water
3/4 cup soymilk, fatfree
1 teaspoon coconut extract
1 1/2 – 2 tablespoons Mussamun curry paste
1/4 cup raw cashews –(optional)
1 tablespoon soy sauce
1/4 cup water
1 tablespoon cornstarch

Put 1/4 cup water, chopped garlic, and ginger into a non-stick wok or deep skillet and heat over medium-high heat until water starts to boil. Add frozen vegetables and cover. Cook until vegetables are completely thawed and warm, about 6-8 minutes.

While vegetables are cooking, place TVP chunks into a microwavable container along with 2 cups vegetable broth or water. If TVP is not completely covered, add more liquid. Cook on high power until chunks are completely rehydrated, about 3 minutes (stir after every minute). [Skip this step if using baked tofu. Add the tofu to the vegetables in the next step, along with 1 cup of vegetable broth.]

Mix curry paste into the soymilk and add the coconut extract. Add soymilk mixture, TVP and its cooking liquid, cashews, and soy sauce to the vegetables. Cook over medium heat for about 10 minutes.

Mix 1/4 cup water and cornstarch. Add to vegetables and stir until heated through and slightly thickened. Serve over rice.

Per serving (with cashews): 257 Calories (kcal); 5g Total Fat; (16% calories from fat); 31g Protein; 28g Carbohydrate; 1mg Cholesterol; 331mg Sodium; 12 g Fiber






CHRISSIE7771
SparkPoints: (45)
Fitness Minutes: (0)
Posts: 10
2/14/12 3:33 P

Hi,

I just joined today and was browsing through the Vegetarian recipes, but couldn't find anything without sugar, cheese or oil that can be cooked in less than 30 minutes.
We are trying to adapt the "Eat to Live" nutrition by Dr. Joel Fuhrman to our life style (no dairy, no meat, no fish, no sugar, no oil), but his recipes take way too long (more than one hour).
However I don't like lentils, Brussels sprouts or white/red/black beans (with the exception of green beans which I love).
So I was hoping I could find a few easy to prepare meals to get away from the usual salad for dinner only or the whole grain noodles with lots of veggies or brown rice with lots of veggies.
Any suggestions are very welcome.

Thanks,

Chrissie



 
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