Eating well with Lila#9 : less meat, more cereals!

Eating less meat is a growing awareness in France. Without completely withdrawing meat from our diet, reducing its consumption is a good idea, both for your body and for the environment.

If regular consumption of animal products is essential i for a balanced diet, over-meat consumption can have negative effects on human health. By 2015, WHO has officially ranked red meat and processed meat (sausages) as a probable carcinogen for human people. In addition, intensive livestock farming is polluting and the massive use of antibiotics in these farms contributes to the emergence of resistant bacterial strains.

All the results of the numerous studies on meat consumption in Western countries tend to recommend reducing weekly portions : according to the Global Fund for Cancer Research, we should eat less than 500 g of red meat per week.

Incorporating vegetarian dishes into your week menus is therefore a good compromise! To do this, you just have to know some basics about vegetarian and vegan cooking: know the cereals that are rich in vegetable proteins, replace the eggs by some leguminous when making desserts … Be careful, however, to balance your intake of vegetable proteins because the vegetal proteins are less complete than animal ones, so it is necessary to associate them in order to obtain a balanced dish. Proteins are never stored in the body so you have to eat them regularly to maintain the proper functioning of the human body. It should also be noted that iron from plants is much less assimilated by the organism than iron from  animal products… So be careful to anaemias!

 

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Our favorite cervelas for a complete meal

QUINOA

Crédit photo : Sweet Cabane
Crédit photo : Sweet Cabane

It contains about 15% protein and its composition in essential amino acids (protein components) is richer than that of most other cereals, such as millet, sorghum, rice, wheat and corn. There is now high quality quinoa grown in France.

 

ALMOND

Crédit photo : Sweet Cabane
Crédit photo : Sweet Cabane

It is the most protein-rich nut. Almond kernel and almond butter are an excellent source of magnesium, essential for the metabolism and for the transmission of the nerve impulse.

CHICKPEA

Crédit photo : Sweet Cabane
Crédit photo : Sweet Cabane

Chickpea juice has a composition very similar to egg white: 90% water and 10% protein (it comes from the soaking of chickpeas in water). It is therefore possible to whip it until it makes a mousse.

 

LENTILS

Crédit photo : Sweet Cabane
Crédit photo : Sweet Cabane

They’re very rich in vegetable proteins. However, their amino acids have got a low level of Methionine, an essential sulfur amino acid, so it’s good to combine them with other cereal products such as wheat, rice or soya. You can also add buts to your meal.

 

TOFU

Crédit photo : Sweet Cabane
Crédit photo : Sweet Cabane

Tofu is a slightly tasteless white paste that is made from soy milk. The milk is curdled, then the dough thus obtained is pressed in order to extract the excess of water. Tofu is highly rich in vegetable proteins: 100 grams of soybeans contains about 40% pure protein,  38% carbohydrates, 5% fiber, 4% micronutrients such as vitamins A, E, D, B as well as minerals, magnesium, phosphorus, zinc and calcium and calcium. Tofu can even be used as a substitute for meat or fish in a vegetarian diet.

Some vegetarien recipes for a complete meal

‘Good mood’ salad (servings 2) 

100g of red cabbage, 4 carrots, goji berries, soy sauce, sesame seed, 100g tofu, ginger, sesame oil, lemon juice, sunflower oil.

Marinate the diced tofu for 1 hour in a mixture of soy sauce and grated ginger. Grate the cabbage and the carrots. In a frying pan, fry the tofu cubes with some sunflower oil. Add to cabbage mixture and the carrots. Then add sesame seeds, a few goji berries. Season with a drizzle of sesame oil, lemon juice, and soy sauce. Add some grated fresh ginger (optional). You can add some rice for a complete meal.

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Quinoa, pomegranate and eggplant salad (servings 2)

200g of quinoa, 2 ewe’s yogurt, seeds of a pomegranate, chopped coriander, soy sauce, olive oil, lemon juice, 1 shallot, sunflower seeds, 1 big eggplant.

Cut the eggplant into slices and let it soak with coarse salt for an hour or more. Then rince well,  steam, and let it cooling down. Season with salt and pepper and add the chopped shallots. Cook quinoa according to the recommendations on the pack. Assemble your salad starting by  the yogourt, then the quinoa, the aubergines and the pomegranate. Season with olive oil and lemon. Add some grilled sunflower seeds and chopped coriander.

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Vegetarian Chocolate Mousse  (servings 2)

90 grams of chickpea juice, 10 grams of sugar, 60 grams of dark chocolate, 30 grams of almond milk.

Keep the juice from a chikpea can. Whip it with an electric blender. Add the sugar and continue to whisk. Melt the chocolate with the vegetable milk, mix well until it’s homogenous. Let the chocolate mixture cool down a few minutes, then gently stir the melted chocolate with the chickpea mousse. Put in the fridge for at least an hour and enjoy.

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On Monday, Emilie will come back with a new ‘MUM AT WORK’ interview dealing with a mum who decided t start again university…

Have a very good weekend,

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