4.5% of the population eat completely vegetarian.

Vegetarian foods can easily be recognized by this label –>

In the 19th century she used the term Pythagorean for people on a meat diet

Vegetarian food is good for the environment:

Fewer emissions gases.
less deforestation for the animals or feed areas.
Less use of water in the meat products. ( 12,5 gallons of water to produce 1 kg of meat)

there are 5 different types of vegetarians:

*ovo-vegetarian will eat eggs but not other dairy products
*lacto-vegetarian will eat dairy products but not eggs.
*ovo-lacto vegetarian diet includes both eggs and diary products
*fruitarian eats just fruits, nuts, seeds and other plant material that can be harvested without killing the plant.
*pescetarian eats fish

Walnut & red pepper pesto pasta

Ingredients: (serves 4)

• 400g strozzapreti or casarecce pasta, or another short pasta shape
• 100g walnut
• 3 roasted red peppers, roughly chopped
• 25g parmesan, or a vegetarian alternative, plus extra to serve
• 1 small garlic clove, roughly chopped
• large pack basil, plus a few leaves to serve
• 2 tbsp extra virgin olive oil
• 50g mascarpone

preparation:

1. Cook the pasta
2. Meanwhile, toast the walnuts in a dry pan for a few mins.
3. Add half the walnuts, the red peppers, Parmesan, garlic, basil, oil and some seasoning to a food processor.
4. If it is dry –> Whizz to a paste, adding a splash of water from the pasta.
5. Drain the pasta, reserving a cup of the cooking water.
6. Return the pasta to the pan and set over a low heat.
7. Add the pesto, mascarpone and 3-4 tbsp of the reserved pasta water.
8. Stir until the mascarpone has melted.
9. If the sauce needs thinning, ad more pasta water.
10. To serve, crush the remaining walnuts in your hand and scatter over the pasta with a few more basil leaves and some extra Parmesan.

It is a easy meal to cook, the duration of te preperation and the cooking costs 15 minutes. The meal contains 589 kcal. Enjoy x

Carrot, chicory & mandarin salad with burrata and walnuts

Ingredients: (serves 4)

• 500g carrots cut into batons
• extra virgin olive oil
• 1 tsp cumin seeds
• 1 tsp coriander seeds
• 1 tbsp honey
• 4 mandarins, 1 zested and juiced, 3 peeled and broken into segments
• 1 can chickpeas, drained
• pinch red chilli flakes
• 2 rosemary sprig
• rapeseed oil (for frying)
• 200g fregola, cooked
• 2 chicory head, split into leaves
• 2 burrata

For the salsa:

• 50g walnuts
• ½ tbsp rose harissa
• 1 tbsp chopped parsley
• ½ lemon, juiced
• 1 mandarin, juiced
• 100ml olive oil

preparation:

1. Heat oven to 200C/180C fan
2. Put the carrots in a roasting tin, and drizzle with a little olive oil, the cumin and coriander seeds, honey, mandarin zest and juice, and some seasoning.
3. Toss to coat the carrots thoroughly.
4. Put the chickpeas in another roasting tin and drizzle with some more oil.
5. Toss with the chilli flakes, rosemary and a little seasoning.
6. Roast both tins for 30-35 mins until the chickpeas are crisp and golden and the carrots are tender.
7. To make the salsa, blitz the walnuts in a food processor until coarsely chopped. Then add the harissa and parsley, and blitz again to combine.
8. Mix together the lemon and mandarin juices.
9. Then add 1 tbsp to the salsa along with the olive oil.
10. Blitz to combine, and season to taste.
11. Heat some rapeseed oil in a non-stick frying pan over a high heat.
12. Fry the mandarin segments until starting to caramelise and char.
13. To assemble the salad, put the fregola and chicory in a large salad bowl, season, and add some of the lemon and mandarin juice.
14. Toss to coat, then arrange on a sharing platter.
15. Top with the chickpeas, roast carrots, burrata and charred mandarin, then dress with the salsa to serve.

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In this dish you have to put more effort in. The preperation costs 20 minutes and to cook the meal it will take 30 minutes. The meal contains 829 kcal. Enjoy x

Grilled aubergines with spicy chickpeas & walnut sauce

Ingredients: (serves 2)

• 4 tbsp olive oil
• 1 onion, finely chopped
• 1 red chilli, deseeded and finely chopped
• 2cm piece ginger, finely chopped
• ½ tsp each ground cumin, coriander and cinnamon
• 400g can chickpeas, rinsed and drained
• 200g tomatoes, chopped
• juice ½ lemon
• 2 aubergines, sliced lengthways

For the walnut sauce:

• 200g tub Greek-style yogurt
• 1 garlic clove, crushed
• 25g walnuts, chopped
• handful coriander leaves, roughly chopped

preparation:

1. Heat 2 tbsp oil in a pan, add the onion and fry until soft and lightly browned, about 10 mins.
2. Add the chilli, ginger and spices and mix well.
3. Stir in the chickpeas, tomatoes and 5 tbsp water, bring to the boil.
4. Then simmer for 10 mins.
5. Add a little salt and pepper and the lemon juice.
6. Arrange the aubergines over a grill pan.
7. Brush lightly with oil, sprinkle with salt and pepper, then grill until golden.
8. Flip them over, brush again with oil, season and grill again until tender and golden.
9. Mix the yogurt with the garlic, most of the walnuts and coriander and a little salt and pepper.
10. Arrange the aubergine slices over a warm platter and spoon over the chickpea mix.
11. Drizzle with the walnut sauce and scatter with the remaining walnuts and coriander.

This vegetarian dish is packed full of great textures and tastes and above all, it’s easy to cook. The preperation costs 20 minutes and to cook the meal it will take 30 minutes. The meal contains 640 kcal. Enjoy x

Little extra

walnuts are very healthy and good meat substitutes. they contain omega-3 fatty acids and are useful for a good night’s sleep. They have already done many good deeds in medicine.