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Vegetarian Recipes

The Vegetarian Approach

An increasing number of people are taking the vegetarian approach. However, there is one pitfall to this approach. Based on the recommended dietary allowances (RDAS) of protein for adolescent and adult men and women, a vegetarian’s diet usually fall short of the daily recommended dietary protein intake.

Grains and legumes for example, are very good sources of protein, but neither provides the full complement of essential amino acids. Grains do not contain the essential amino acid lysine, and while legumes contain lysine they lack the sulfur-containing essential amino acid methionine for which grains are rich sources. As a result, in various cultures,  tortillas and beans, rice and beans, rice and lentils, rice and peas, peanuts and wheat (bread) are usually the staples that  provide complementary sources of all essential amino acids from the plant kingdom.

True vegetarians or vegans obtain all of their nutrients from plants and in the form of dietary supplements.  In contrast to diets that rely heavily on animal sources for protein, well-balanced vegetarian and vegetarian-type diets provide relatively large amount of carbohydrate. These diets are usually low in cholesterol or cholesterol free, high in fiber, and rich in fruit and vegetable sources of antioxidant vitamins.

Except for the nutrients calcium, phosphorous, iron and vitamin B12 (protein produced by bacteria in the digestive tract of animals), one nutritional problem encounter by a strict vegetarian is the inability to get ample high-quality protein from his/her diet. However, often this is easily resolved with a lactovegetarian diet that allows the addition of milk and related products such as ice cream, cheese, and yogurt. The lactovegetarian approach not only minimizes the problem of getting sufficient high quality protein, but also helps the individual to increase the intake of calcium, phosphorous, and vitamin B12. The ovolactovegetarian approach is also another way to increase the intake of high quality protein. This is done by simply adding an egg to the diet.


Quick Healthy Meals

Seasoned Oven Bake Home Fries with
Bell Pepper & Chili Pepper

Roasted Plantain with Stewed Seasoned
 Bell Pepper,
 Onion & Cabbage

Seasoned Oven Baked Potatoes with Yellow
Onion, Roasted Garlic, and Bell Pepper

Seasoned Curry Parsley Rice - Served with Fresh
Mushroom, Carrots, Onions, Ginger, in
Coconut Pineapple Sauce

Durum Wheat Pasta served with steamed
Cabbage and Mushroom and a drizzle of
Extra Virgin Olive Oil

Sweet Potatoes, with Sauteed Carrots, Bell
Peppers and Baked Beans
Stir Fried Vegetables & Potatoes in margarine with
Cheese & Eggs Added
(Protein-filled Diet)
Vegetarian (Ovolactovegetarian ) recipe
Egg -Vegetable Fried Rice
A Well balanced Meal
(Lactovegetarian Approach) -- Steamed Cabbage
with Fried Egg Plants sandwich (tomato
onion and cheese in between). Enjoy also a piece of Baked
Sweet potato on the side.
(Lactovegetarian Meal) -- Stewed Apple
Tomato Cheese Sauce
Over Beans & Speghetti
Beans & Extra Parmesan  Cheese
Added for extra protein

Baked Vegetable Breadzana

 Baked Vegetable Cornmeal Treat

Grilled Mango,Pineapple, Vegetables
drizzled with Plum Sauce


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Roasted Garlic Cinnamon Chicken

Prep Time - 10 minutes Total Time - Approx 1hr Servings - 4 INGREDIENTS - 1.5 lbs Chicken  legs and thighs 1tablespoon cilantro cooking base 1tablespoon chopped thyme  1sprig of fresh rosemary chopped 1.5 teaspoon seasoned salt 3 teaspoons roasted garlic sauce 1teaspoon black pepper 2 tablespoons balsamic or apple cider vinegar 1tablespoon Jamaican meat browning or melted brown sugar 1.5 - 2teaspoons ground cinnamon 2tablespoons virgin olive oil Direction Step 1 Clean chicken, removing all skin and fat. Cut chicken into small pieces and wash with balsamic vinegar combined with water. Pat dry chicken cutlets with paper towel, and season in a dry container with cilantro, thyme, rosemary, seasoned salt (1teaspoon of the roasted garlic sauce), black pepper, meat browning, and ground cinnamon. Place chicken in the refrigerator and allow it to marinate overnight or for at least 3hrs before cooking. Step2 When ready to cook chicken, preheat oven to 350 degrees f. Po