Since I have provided ideas for a healthy vegan breakfast, I’m going to dedicate the next posts to give you healthy and delicious ideas for lunch, dinner and snacks.
So, for lunch how about preparing a delicious vegan cream of broccoli? I personally like creams of soup better than regular soups, probably because I grew up drinking regular soups and I always try to eat different things. This cream of soup will fill you and provide you with all the nutrition you need. In case you did not know, a cup of broccoli contains the essential amount of protein needed for a healthy diet. Also:
- Broccoli is rich in dietary fibre, vitamins, minerals and anti-oxidants
- it is highly beneficial to skin
- It promotes hair growth
- it helps to prevent cancer
- It helps in boosting the immunity system, in regulating blood pressure, thus preventing heart attack and stroke
- It is very rich in potassium, so it helps maintaining a healthy nervous system.
For all these reasons and because it is so delicious, I think you will enjoy this recipe.
Cream of broccoli soup:
2 tablespoons extra-virgin olive oil
1 cup chopped onion (from about 1/2 medium onion)
1/2 cup chopped celery (from about 1 medium stalk)
1 clove garlic, smashed
Freshly ground black pepper
2 medium Yukon gold potatoes, peeled and diced (about 3/4 pound)
4 cups broccoli florets
1/2 cup unsweetened soy milk
1/4 cup nutritional yeast
1/4 teaspoon freshly grated nutmeg
Heat the oil in a large saucepan over medium heat. Add the onions and 1/2 teaspoon salt and cook until light brown, about 7 minutes. Add the celery, garlic and 1/4 teaspoon pepper and cook for 5 minutes. Add the potatoes, 4 cups water and 1/2 teaspoon salt, raise the heat to high and bring to a boil. Return the heat to medium, cover and cook until the potatoes are tender, about 15 minutes. Add the broccoli, cover and cook until the broccoli is bright green, about 5 minutes.
Transfer the soup to a blender; add the soymilk and puree until smooth, leaving the filler cap slightly open to let steam escape (or puree the soup in the pot with an immersion blender). Return the soup to the saucepan and bring to a simmer; stir in the nutritional yeast and nutmeg. Add water if needed to adjust consistency and add salt and pepper to taste.
(recipe provided by The Food Network)
· Rice, Bean, and Kale Bowl With Lemon-Dill Tahini
If you like heavier meals, this plate is the one for you. It is definitely a complete meal, with all the nutrients needed daily. Don’t focus on how it looks, a lot of times we won’t eat something regardless of how it tastes because of how it looks, which is a very human like behavior. As vegans, many times our dishes don’t look too pretty, but they are very delicious, and most importantly, extremely nutritious.
In case you did not know, mindbodygreen.com says kale is being called“the new beef,”“the queen of greens,” and “a nutritional powerhouse.”
And brown rice is great at:
- Reducing cholesterol
- Preventing atherosclerosis
- Maintaining sugar levels under control
And combined with black beans, it delivers complete protein, fiber and nutrients. Let’s also remember that rice and beans are economical and filling. (Info provided by The World Healthiest Foods and healthy eating )
For all the above reasons an because it is so simple to prepare, I believe you will enjoy this dish.
1 can black beans
1 cup tahini or hummus
1/2 cup lemon juice
1 Tbsp fresh dill
1 cup cooked brown rice
1 bunch kale, steamed
1 Tsp vegan Parmesan (optional)
Heat the black beans in a medium saucepan on medium heat.
Mix the tahini, lemon juice, and dill together in small container until the consistency resembles dressing.
Layer the cooked brown rice, black beans, and steamed kale in a bowl and top with the tahini dressing. Sprinkle with vegan Parmesan and enjoy!
(recipe provided by peta.org)
I want to share the following YouTube video of Rachelleea with you because she gives really practical recipes for lunch that are also very nutritious, economical and tasty. These recipes you could easily prepare to take to work.