Sample Vegetarian Diet Including Essential Fatty Acids to Promote Healing

Now for something new in this site, where´s a little guide for a healthy vegetarian diet but without lacking indispensable ingredients to your body.

Fats are an essential part of any well-balanced diet, including a vegetarian diet. Fats are made of smaller units - called fatty acids. These fatty acids may be saturated, monounsaturated or polyunsaturated. Saturated and monounsaturated fats are not necessary in a vegetarian diet as they can be made in the human body. However, two polyunsaturated fatty acids - linoleic acid (omega 6) and linolenic acid (omega 3) - cannot be manufactured by the body and must be provided in the diet.

Fortunately, they are widely available in vegetarian/vegan plant foods. Evidence is increasing that omega 6 (found in foods like vegetable oils such as corn, safflower and sesame) and especially omega 3 (found in flax, walnuts, avocados, almonds and olive and canola oil) fats are beneficial for a range of conditions, including heart disease, cancer, immune system deficiencies and arthritis.

Healthy fats and oils play active roles in every stage of the body’s healing, building, and maintenance processes. In fact, they are as important to an active individual’s body as amino acids, minerals, and vitamins. Healthy fats and oils help convert light and sound into electrical nerve impulses, remove potentially toxic substances from sensitive tissue, and provide strength to cell membranes.

The following vegetarian menu sample shows how easy it is for essential fatty acids to be a part of your every day vegetarian diet.
Breakfast:
1 bagel with 2 tsp vegan margarine, 1 medium orange, 1 cup Cheerios cereal, and 1 cup soymilk
Lunch:
Sandwich of hummus made with 3/4 cup chickpeas and 2 teaspoons tahini (a sandwich spread made from ground sesame seeds) on 2 slices of whole wheat bread with 3 slices of tomato and ½ sliced avocado
Dinner:
1 cup of cooked pasta with 1/4 cup marinara sauce, 1/3 cup carrot sticks, 1 cup cooked broccoli (frozen or fresh), and 1 whole wheat roll
Snack:
1/2 cup almonds, and 1 cup soymilk

Wild Rice With Mushrooms

Now something about cooking rice,

Ingredients:

1 Tbs. grated onion
Pinch nutmeg
1 Tbs. each, finely chopped parsley, chives and green pepper
1/2 - lb. fresh mushrooms
1 cup wild rice 2 Tbs. butter or oil

Method:
Cook the wild rice and melt butter, stir in onion, parsley, chives, and green pepper, sauté for three minutes.
Then add some mushrooms, thinly sliced, and cook for 5 minutes but over low heat don´t forget to stir frequently. Season to taste with salt, pepper and nutmeg. Stir into the cooked, drained wild rice and serve. This can be served as a side dish with any game or meat, may also be molded into individual buttered timbales.