Low Fat, Low GI, Vegan meals for good health

Select Low GI, Low Fat, Vegan foods for every meal and snack.

For Lunch and Dinner: Fill 1/2 your plate with fresh cooked vegetables, 1/4 plate beans or legumes or lentils, 1/4 plate brown basmati rice and a low GI fresh fruit for dessert.

If you are having pasta (try Gluten free pasta) make sure it is cooked al dente and fill 1/3 of your plate with vegetables.

Walk at least 30-45 minutes a day for exercise and include some weight training, yoga or pilates 3 times a week.
**Walking after meals has been most beneficial for me** but walk whenever you can fit it into your daily routine.

12/9/09

Vegan-Navratna Korma (Mixed vegetables)

Ingredients:


2 large Onions chopped in food processor

4 Tbs. Olive Oil

2 Cups organic unsweetened soy milk


Steam the vegetables listed below and set aside when done:

1 Cup french cut Green Beans

1 cup peas and carrots

1/2 Head Cauliflower (cut the florets into bite size pieces)

1 Small Zucchini cubed.

½ Yellow Pepper cubed (or any color Pepper)


Spices:

½ tsp. Cardamom powder

¼ tsp. Crushed peppercorns

½ tsp. Turmeric

½ tsp. Cumin Seeds

1 tsp. Coriander powder

1 ½ tsp. Salt

1 Tbs. Paprika

½ tsp. Cayenne pepper powder (optional)

2 Cloves Garlic crushed

1” of Ginger grated or crushed


Other Ingredients:

6 oz. organic Tomato paste

1/4 Cup chopped dried Turkish Apricots

1/8 Cup chopped Cashew Nuts

1½ Tbs. Coconut Flakes


In a non-stick pan sauté the onions in olive oil on medium heat until brown. Lower the heat add the spices, tomato paste and other ingredients, mix well and cook for about 5 minutes, then add the steamed vegetables and mix well. Cover and cook on low heat for 7 to 10 minutes.


Garnish with ¼ cup chopped cilantro and serve with brown basmati rice.


Makes 4 servings.

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