vegetarian day!

Hi everyone!
sorry I haven't posted for a while, but i have been very busy!
Anyway enough about that, I have something very exiting to say!
It's world vegetarian day!
here is an awesome vegetarian meal made with spring produce from http://www.cuisine.com.au/recipe/spring-minestrone

ingredients

• 100g small soup pasta, e.g. stelline (little stars)
• 2 leeks, trimmed
• 2 celery stalks
• 6 baby carrots
• 1 green and 1 yellow zucchini
• 3 tbsp extra virgin
• olive oil
• 1.2L chicken or vegetable stock or water, boiling
• 500g broad beans, shelled
• 100g shelled peas
• Sea salt and pepper
• Freshly shaved parmesan or pecorino
• 2 tbsp pesto
• 
  

Method

• Heat the olive oil in a large saucepan and cook the leeks and celery until soft. Add the carrots and toss well. Add the boiling stock, and simmer for 15 minutes. Meanwhile, cook the broad beans and peas for 5 mins in simmering salted water, drain and refresh. Peel the broad beans.
  
  Add the zucchini, broad beans, peas and pasta to the soup and simmer for a further 5 or 10 mins, keeping the colours bright. Season with salt and pepper and ladle into shallow pasta bowls.
  

  To serve
  

  Spoon a little pesto into each bowl and scatter with cheese.
  
  Serves 4.

Vegan Sources of Vitamins & Minerals

Calcium
broccoli, green leafy vegetables (such as kale, bok choy, collard and turnip greens), tofu, blackstrap molasses, chickpeas, many beans, sesame seeds, sunflower seeds, almonds, flax seeds, brazil nuts, dried figs, dried fruit.

Iron
green leafy vegetables & sea vegetables, legumes/beans, nuts & seeds, blackstrap molasses, dried fruits, watermelon, prune juice, spinach, cereals, whole grains.

Magnesium
brown rice, cooked spinach, beans/legumes, almonds/nuts, dried figs, broccoli, cooked oatmeal, wheat germ/bran, whole grains, green leafy vegetables, bananas, peanuts.

Phosphorus
pinto beans, cereal grains, almonds, nuts, dried beans, peas, lentils, peanuts, brown rice, avocados, spinach, many vegetables, yeast.

Potassium
raisins, bananas, raw and cooked spinach, potatoes, baked sweet potatoes, winter squash, raw cauliflower, avocados, kiwifruit, dried fruits, tomatoes, oranges, grapefruit, strawberries, honeydew melon, cantaloupe, dried apricots.

Zinc
pumpkin seeds, whole grains/cereals, legumes, lentils, peas, soy foods, nuts, sunflower seeds, wheat germ, yeast, garbanzo beans, raw collard greens, spinach, corn.

Selenium
brazil nuts, whole grains, kidney beans (depending on the soil they are grown in), yeast.

Manganese
brown rice & whole grains, cereals, cooked oatmeal, wheat germ, nuts, seeds, legumes, cooked spinach & kale, black beans, almonds, avocados, pineapples, strawberries.

Molybdenum
beans, breads, cereals, cooked spinach, strawberries.

Pantothenic Acid
whole grain cereals, legumes, mushrooms, peanuts, soybeans, avocados, sunflower seeds, bananas, oranges, cooked collard greens, baked potato, broccoli.

Chromium
whole grains, nuts, broccoli, apples, peanuts, cooked spinach, mushrooms.

Biotin
cereals & whole grains, breads, yeast, almonds, peanuts, molasses, legumes.

Copper
nuts and seeds, whole grains, dried beans, mushrooms.

Folic Acid
legumes, lentils, oranges, whole grains, asparagus, spinach, romaine lettuce.

Iodine
iodine-rich sea vegetables, kelp, vegetables grown in iodine-rich soil.

Vitamin A
carrots, winter squashes (acorn and butternut), sweet potatoes, cantaloupe, apricots, spinach, kale, turnip greens, broccoli, red bell peppers and other greens.

Vitamin B1 (Thiamin)
brown rice & whole grains, bread, pasta, oatmeal, brewers and nutritional yeast, legumes, cereals, sunflower seeds, nuts, watermelon, raw wheat germ.

Riboflavin
yeast, beans, cereals, whole grains, spinach, broccoli, wheat germ, mushrooms.

Vitamin B3 (Niacin)
legumes, brown rice, green vegetables, potatoes, tomatoes, broccoli.

Vitamin B6
whole grains, peanuts, nuts/legumes, soybeans, walnuts, bananas, watermelon

Vitamin C
bell peppers, broccoli, tomatoes, strawberries, oranges/orange juice, grapefruit, tomatoes, brussels sprouts, cabbage, collard greens, turnip greens, spinach, potatoes, melon, berries, papayas, romaine lettuce, watercress.

Vitamin D
The most significant supply of Vitamin D comes from sunlight exposure on the skin. Vitamin D-2 supplements are available, as well as Vitamin D fortified plant milks & cereals. Fortified vegan products contain Vitamin D-2 (ergocalciferol) as opposed to animal-derived Vitamin D-3 (cholecalciferol).

Vitamin E
safflower/vegetable oils, sunflower seeds, raw wheat germ, nuts, peanuts, green leafy vegetables, whole wheat flour, whole grains, spinach.

Vitamin K
green leafy vegetables, spinach, turnip greens, kale, parsley, brussels sprouts, broccoli, cauliflower, soybeans and soybean oil, cabbage, green tea, tomatoes.

Vitamin B12
Red Star ‘Vegetarian Support Formula’ Nutritional Yeast, B-12 fortified non-dairy milks and cereals. Vegan B-12 supplements: VegLife (certified vegan) B-12 supplement, Twin Labs ‘Vegetarian Formula’ B-12 Sublingual Dots, etc.

this source of inormation came from Angel Flinn

Fruits and Veggies Matter!

Benefits of Fruits and Veggies

• Fruits and vegetables are important to overall health, adding essential vitamins, minerals, and fiber that reduce the risk of many chronic diseases. People who eat more generous amounts as part of a healthy diet tend to have lower rates of diseases such as stroke, type 2 diabetes, and some cancers.
• Fruits and veggies are naturally low in calories.
• Consuming fruits and veggies satisfies hunger and helps stave off those cravings for empty calories.
• There’s nothing quite like biting into a fresh, crisp piece of fruit or a grilled, lightly seasoned vegetable. You just can’t beat it!
• With fruits and veggies as part of your daily meal plan, you will have increased energy. Seriously, you’ll feel a whole lot better.
• The National Fruit & Vegetable Program says that all fresh, frozen, dried, or canned fruits and vegetables and 100 percent juice products are acceptable — as long as you make sure there are no added sugars, syrups, salt, butter, or cream sauces.

Recommended Daily Dose
We’re all different and so are our dietary needs, depending on our health status, age, and other factors. The Dietary Guidelines for Americans recommends a range from two to six and one-half cups per day. There’s no need to stress out about amounts or make things more complicated than they need to be; simply making fruits and vegetables the focal point of every meal will help you meet your recommended amount each day.

Dietary Supplements and Fortified Food
There are many fortified foods and dietary supplements on the market that can help, but nothing gives the full benefits like fresh fruits and vegetables. Even if you do take supplements, it is still recommended that you meet your nutritional needs primarily through foods.

BY Ann Pietrangelo