Individualized Nutrition, Pharmacy and Healthy Living

Tag Archives: vegetarian

  • Dinner Tonight: Lentil Stuffed Peppers

    by Paula Gallagher | December 5, 2018

    Traditionally stuffed peppers are made with some sort of ground meat. This recipe for Lentil Stuffed Peppers goes vegetarian with lentils instead of beef. Lentils are packed with protein, fiber, vitamins and minerals, way more than you would find in ground beef. They also have a heartiness comparable to meat so they make an excellent vegan-friendly substitution in pretty much any pasta, stew, and soup. Peppers, are chock-full of vitamin C also supply plenty of vitamin A, fiber and potassium.

    Lentil Stuffed Peppers

    • 1 cup cooked lentils
    • 1 cup spinach, shredded
    Read more

  • Plant-Based Holiday Menu

    by Neal Barnard, MD, FACC | November 19, 2018

    Looking for delicious plant-based recipes to brighten up your holiday menus? Dr. Barnard at Physicians Committee for Responsible Medicine has you covered. These recipes are based on fresh, seasonal fruits and vegetables that are both high in nutrients and packed with flavor that will have your guests reaching for seconds.

    Sundried Tomato Lentil Loaf

    Makes 4 Servings

    • 1 onion, chopped
    • 3 cloves garlic, chopped
    Read more

  • Lunch Today: Carrot and Sweet Potato Smoothie

    by Paula Gallagher | November 7, 2018

    carrot-and-sweet-potato-smoothieWhen you are always on the go, it can seem difficult to get in healthy meals. But with a little planning, you can take some shortcuts to stress-free and nutritious meals, like this carrot and sweet potato smoothie. This is perfect for a quick and easy and on-the-go healthy meal that will power you through the afternoon.

    Recent studies have found that people who cooked their meals at home had an easier time getting in more fruits, vegetables, whole grains and good quality proteins, and saved money while they were at it, compared to people who ate out more often.

    The key to making this recipe easy and quick is prepping the main ingredients Read more

  • A Plant-Based Diet for Athletes

    by Susan Levin, MS, RD, CSSD | November 5, 2018

    A plant-based diet provides all of the nutrients your body needs for training and competition.
    Because a plant-based diet is high in carbohydrates, low in fat, and rich in vitamins, minerals, and antioxidants, it can support or improve your athletic performance.

    The emphasis really is on having a wide variety of nutrient-dense foods throughout the day. Since protein is found in varying amounts in plants, legumes, grains and nuts, it’s pretty easy to get to the recommended amount. Therefore, most athletes don’t need a different diet, they just need more calories. Read more

  • Dinner Tonight: Roasted Fall Veggies with Tahini Dressing

    by Paula Gallagher | October 30, 2018

    Roasted Fall Veggies is a perfect way to take advantage of all the great seasonal vegetables, and it is a delicious side to roasted chicken. Adding chickpeas also makes this a meal that could easily be served as a light dinner alongside whole grain rice or quinoa. The meal offers tons of protein, fiber and antioxidants, thanks to cauliflower, Swiss chard, butternut squash and garlic.

    But what makes this dish extra special is the tahini sauce made with fresh orange juice. You can drizzle this on any grilled or roasted vegetable and it would be a hit. You could also use the tahini sauce on sandwiches! Read more

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