Nutrition
By Nancy Adler
Many people now choose to practice being vegetarian. Vegetarians do not eat meat, fish, chicken, or any products of animal slaughter.
A vegetarian diet can include vegetables, nuts, seeds, fruits and grains. Without meat in your diet, opting for milk and milk products is a great choice because it’s a good source of high quality protein and calcium.
As a nutrition expert, I agree that a vegetarian diet can be healthful and delicious. A well planned and executed vegetarian diet may even help reduce the risk of colorectal cancer. Vegetarians who include eggs and dairy in their diet had an 18% lower risk of developing colorectal cancer.
However, if you decide to practice a meatless diet, understand that many plant based sources are incomplete protein and you may miss some of the body’s building blocks. Be sure you seek advice on making a vegetarian diet plan complete and balanced with the nutritional values needed in the body.
Incorporating beans in your vegetarian diet is an excellent source of protein, fats and carbohydrates. Lentils are low in sodium and saturated fats. They are high in potassium which counters the bad effects of salt and lowers blood pressure, fiber that pushes waste through your digestive system and prevents constipation, folate and plant chemicals called polyphenols that have antioxidants. Beans help to combat chronic disease.
Beans, peas and lentils are all legumes and are among the most versatile and nutritious foods available. Beans and legumes substitute for meat in a vegetarian diet and eliminate dangerous saturated fats and cholesterol
Please enjoy this recipe from my cookbook, “Nancy’s Recipes for Life” available at my Linwood office location and Capellas Oil and Vinegar Store in Ocean City.
Vegetarian Lentil Soup
Ingredients
- 2 cans lentils (rinsed)
- 4 to 5 cubes of low sodium vegetable bouillon
- 8 cups water
- 6 stalks celery, diced
- 4 large carrots, diced
- 1 bag fresh organic spinach
- 1 tbsp. Black pepper
- 1 clove garlic
Directions:
Bring water to a boil in a large pot on the stovetop. Add bouillon to boiling water. Bring broth down to a slow boil, adding the vegetable, garlic and lentils. Keep on a slow boil for approximately one hour until the vegetables are soft. Add pepper right before serving. Serves 4
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2020 and 2021 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND and 92.3 the station is fm
