Easter is near and more often than not we wonder how we can combine fasting and a balanced diet.
In general, that's not something very difficult, but we have to consider the ideal food combinations. For example, we can combine legumes and cereals and make our meal a complete protein source, make sure to consume enough fruits and vegetables during the day, and reduce the feeling of hunger by choosing complete meals, and thus avoid snacking.
To make a nutritional meal, we need to make sure it has protein, carbohydrates, healthy fats and fiber. Getting enough protein is what concerns most people, since it's mostly found in animal products. However, we can find it in plant products as well, like soy and other plants (see previous post).
Below you'll find examples of fullfilling and vegan meals, rich in nutrients (always accompanied by a variety of vegetables, raw or cooked).
- Tahini soup with whole grain barley and nutritional yeast
- Velouté vegetable soup with soy cream and croutons
- Chickpeas with peppers, spinach and mushrooms in the oven
- Whole grain spaghetti with meditteranean vegetable sauce (mushrooms, olives, onion, peppers etc) and shrimps
- Soy meat burgers with brown rice
- Risotto with brown rice, peas, vegetables and nutritional yeast or soy cheese
- Soy meat soutzoukakia with tomato sauce and baked potatoes
- Spinach risotto with nutritional yeast or soy cheese
- Quinoa with pico de gallo, grilled shrimp and olive oil-lemon dressing
- Mussels with mustard sauce and whole grain bread
- Cuttlefish, greens and cauliflower with tomato sauce
- Legume salad with avocado, rusk and olive oil-lemon dressing
- Mushrooms fricassee with various greens and nutritional yeast
- Stuffed squid with spinach, tomato and quinoa
- Octopus balls with soy yogurt and whole grain pita
- Breaded tofu bites with honey and mustard sauce in a whole grain tortilla
- Stuffed mushrooms with soy meat, vegetables and potato puree
Happy easter!