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The best vegetarian recipes leave you full and not thinking about meat. Eggplant and sweet potatoes are full of many health benefits that are part of a vegetarian diet. Even if you don’t like meat, try this easy recipe for a delicious, fast meal.
7 minute read
Last Updated September 20, 2021
Many people think that vegetarians miss out on when it comes to good food. When you don’t eat meat, there are some tasty dishes you potentially have to say good-bye to. Or do you?
Vegetarians have developed many creative alternatives to meat-based meals so they get to enjoy all the same treats. Going vegetarian is a great way to promote health and longevity, and you don’t have to give up the foods you love, although you may discover some new ones to love.
Many people choose a vegetarian lifestyle because of an ethical reason. Others prefer to eat vegetarian because it offers extensive health benefits.
Whatever your reasons are, eating vegetarian increases your intake of fiber and essential vitamins and minerals, and the improvements you will see in your health speak for themselves. These include:
Studies have shown that arachidonic acid, which is a substance found in animal food sources, is linked to mood disturbances. When this compound is limited or removed from diets, researchers found improvements in mood and a more positive outlook reported.
The staple of vegetarian diets are fresh fruits and vegetables and these have the ability to regulate blood sugar levels and the body’s insulin response. For those who have diabetes, a vegetarian diet can help to control blood sugar which means you may not need to rely on medications as much.
In addition to this, fresh fruits and vegetables control blood sugar levels, which means your body has a stronger and more effective response to insulin when needed.
Research has found that there is a significant link between vegetarian diets and the risk of cardiovascular disease. It is thought that the high antioxidant levels associated with vegetarian food choices protect the heart and cardiovascular system from oxidative damage.
Oxidative damage destroys cells and tissues and contributes to the development of atherosclerosis, which is a precursor to heart disease and stroke.
Animal fat has no nutritional value or health benefits, so cutting that out is a good choice for all. When you remove animal fat from your diet, you also get rid of the health risks associated with it such as high cholesterol.
Vegetarians have lower overall cholesterol levels, which protects them from high blood pressure, and heart disease.
Plant-based foods tend to protect you from weight gain as you get older. Fresh fruits and vegetables are not only low in calories, but they are dense and fill your stomach up, thus preventing overeating.
By filling you up and preventing you from eating empty calories, it is easier to maintain a healthy weight and lower your risk of obesity.
Raw foods, which are common in vegetarian diets, give you access to more digestive enzymes. Cooking foods at certain temperatures kills the enzymes that are important in the digestive processes.
Eating too much cooked food can create excess waste in your body, so you need to include raw foods to support the breakdown of waste and the production of pancreatic enzymes.
The top ingredients in this vegetarian lasagna deliver essential nutrients that you need. Both eggplants and sweet potatoes are full of nutritional value to make up for the meat that is missing from your diet.
High in antioxidants: These scavenge free radicals and protect you from oxidative damage. Removal of free radicals helps to prevent heart disease and certain types of cancer.
Control blood sugar: Eggplants are high in fiber which helps to keep your blood sugar levels in check. This protects you from blood sugar level spikes & crashes and supports a healthy diabetic lifestyle.
Promotes weight loss: Eggplants are low in calories and filling, thus preventing you from overeating. This fibrous food moves slowly through the digestive tract, so you feel fuller for longer, which makes this a great alternative to starchy grains.
Treats inflammation: Sweet potatoes contain strong anti-inflammatory compounds that protect you from over-active inflammatory responses. Inflammation is linked to serious diseases, such as asthma, irritable bowel syndrome, and cancer.
Immune system boost: Rich in beta-carotene, iron, and vitamin C, sweet potatoes are ideal for supporting immune system function.
Cancer protection: Beta-carotene is a powerful antioxidant and anti-carcinogenic, which makes it a double threat to cancer cells. Studies have specifically shown that beta-carotene is effective in the treatment of certain cancers, such as colon, prostate, and kidneys.
Ingredients:
1 eggplant
1 tablespoon of cooking oil
3 medium-size sweet potatoes
3 tablespoons of plant milk
3 cloves of garlic
1 pinch of chili powder
1 pinch of salt
100 grams of spinach
100 grams of mozzarella
Additional topping black pepper, grated parmesan cheese
Directions:
1. Cut your eggplant into evenly shaped pieces and fry over medium heat in the oil.
2. Wash your sweet potatoes and pick them with a fork before baking in the microwave for about 7 minutes. Scrape the insides of the potatoes out and put them in a bowl. Add the milk, salt, chili powder, and garlic to the bowl and mix with a hand blender.
3. Preheat your oven to 400 degrees and assemble the lasagna. Place a layer of eggplants into the pan first, then the sweet potato mixture, spinach, and repeat if needed.
4. Sprinkle cheese across the top and bake for 10 minutes.
Vegetarians don’t really miss out on much when it comes to nutrition. You can cut out meat and protect yourself from the health problems associated with it, although there are iron and vitamin B considerations to be made.
At the same time as cutting out red meat, you can reap the benefits that fruit and vegetables deliver. Like the recipe above shows, there is nothing vegetables cannot do, and no meat they cannot replace.
Swap out fatty meats for fresh veggies today, and enjoy all your favorite tastes. Now with extra nutritional value.
