Thai Vegetarian Dishes

Steamed Vegetarian Rice Rolls

Vegetarian Pad Thai

Stir-fried Veggie Pork and Green Bean in Red Curry Sauce

Stir-fried Veggie Beef with Eggplant

Veggie Roast Duck on Rice

Vegetarian Ice Cream Popsicle Made from Coconut Milk

See my related post:

Plant-based Diet

When people think about a plant-based diet, they typically think about a vegetarian diet that doesn’t include meat, poultry or fish. But plant based diet can include the following categories.

  • Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
  • Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are allowed in a lacto-vegetarian diet.
  • Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow eggs and dairy products.
  • Pesco-Vegetarian diet exclude animal flesh except fish.
  • Semivegetarian diet — also called a flexitarian diet — includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.

Although the term “plant-based diet” has not been officially defined, the Dietary Guidelines Advisory Committee of USDA calls the plant-based diet one “that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds.”

The health advantages of a plant-based diet are plentiful. “The general benefits of eating a plant-based diet include that it is probably lower in cholesterol and lower in saturated fat, depending on food choices. It may be lower in calories, and if you eat more fruits and vegetables, it may be higher in fiber, which may help lower cholesterol levels and help with heart disease prevention. It may also be higher in potassium and lower in sodium, which can help lower blood pressure,” says Jill Nussinow, MS, RD, a vegetarian expert known as “The Veggie Queen,”

The newly released 2010 Dietary Guidelines for Americans highlights vegetarian eating patterns, including vegan diets, lacto-ovo vegetarian diets, and diets that include small amounts of meat, poultry, and seafood. The guidelines state, “In prospective studies of adults, compared to non-vegetarian eating patterns, vegetarian-style eating patterns have been associated with improved health outcomes—lower levels of obesity, a reduced risk of cardiovascular disease, and lower total mortality. Several clinical trials have documented that vegetarian eating patterns lower blood pressure. On average, vegetarians consume a lower proportion of calories from fat (particularly saturated fatty acids); fewer overall calories; and more fiber, potassium, and vitamin C than do non-vegetarians. Vegetarians generally have a lower body mass index. These characteristics and other lifestyle factors associated with a vegetarian diet may contribute to the positive health outcomes that have been identified among vegetarians.”

Read more ….

Aspargus and Sugar Snap Salad

Ingredients

2 tbsp freshly squeezed lemon juice
1 tsp each Dijon mustard and maple syrup
1/2 tsp salt
3 tbsp olive oil
2 bunches thin asparagus, about 1 lb
1 lb sugar snaps or snow peas
1/4 cup each toasted pine nuts and shredded radicchio (optional)

Method

  1. Partially fill a large frying pan with water. Bring to a boil over high heat. Fill a bowl with ice water. In a small bowl, whisk lemon juice with Dijon, maple syrup and salt. Slowly whisk in oil. Snap off and discard tough ends of asparagus. Peel tough strings from sugar snaps or snow peas.
  2. When water boils, carefully slip in asparagus. Boil until tender-crisp, 2 to 3 min. Using tongs, remove asparagus from boiling water and plunge into ice water. Then carefully slip sugar snaps or snow peas into boiling water. Cook, uncovered, until tender-crisp, about 1 min. Drain, then plunge into a bowl of ice water.
  3. When cool, drain asparagus and snow peas well. Pat dry with paper towels. Place in a large bowl or arrange on a platter. Drizzle with dressing and sprinkle with pine nuts and radicchio.

Nutrients for each of 8 servings

63 calories, 4.2 g fat, 4.9 g carbohydrates, 2.1 g protein

Source: Chatelaine