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Heirloom Tomato Quiche
Sun-sweetened tomatoes can be enjoyed in many ways, but we prefer to enjoy them in a tomato Quiche. Our Heirloom Tomato Quiche is made with garden-fresh basil and sweet caramelized onion. This is the ultimate summertime breakfast quiche. Peak summer, peak quiche.
- SERVES: 8
- PREP TIME: 1 hr
- COOK TIME: 45 min
- CALORIES: 245
What is Quiche
A savory pie crust (or pate Brisse) that is filled with eggy custard. This is our definition of “quiche”. Food history enthusiasts will be pleased to know that quiche originated in France’s Alsace-Lorraine region. Its most famous version, Quiche Lorraine, is made with bacon, Gruyere cheese, and heavy cream. This vegetarian quiche recipe has been transformed into a celebration of all things Summer. Here’s how:
- 1 small sweet onion, halved and thinly sliced
- 1 tbsp butter
- 1 tsp brown sugar
- 6large eggs
- 3/4 cup heavy cream
- 1 tsp salt
- 1/2 tsp fresh ground black pepper
- 2-3 oz Parmigiano-Reggiano cheese finely grated
- 1 medium heirloom tomato, chopped
- 2 garlic cloves, minced
- 1 handful of basil leaves, thinly sliced
- 1 1/2 cup all-purpose flour
- 9 tbsp unsalted butter, cold, 1/2 inch diced
- 1/2 tsp salt
- 3 1/2 tbsp ice water
How to make:
- Dice 9 tablespoons butter. Place on parchment paper and freeze.
- Heat remaining butter in a small saucepan over medium heat until it foams. Add onions and sugar, Let cook over medium heat until caramelized and deep golden brown, approximately 40 minutes. Add garlic and cook for 5 minutes. Season with salt and pepper and allow to cool.
- As the onions caramelize, add flour and 1/2 teaspoon salt to a food processor fitted with a blade. Blend until combined. Add the butter from your freezer. Blend until the butter is approximately the size of peas. With the machine running pour in the ice water. Pulse the machine until the dough starts to form a ball. Remove and place on a floured surface and roll into a ball
- Preheat oven to 375º F
- Roll out the dough in a pie pan or quiche pan 8-9 inches. While you prepare the eggs, place them in the refrigerator.
- In a blender or food processor, combine eggs, cream, salt, and pepper. Blend for one minute. Layer the basil, tomatoes, and cheese in the bottom crust-lined quiche pan. Sprinkle the onion and garlic evenly over the top. Then, pour the egg mixture over that. Bake for 35 to 45 minutes or until the egg mixture is set.
- Cut into wedges. Serve and enjoy!
We love apple pie but we also enjoy other ways to celebrate apple season. This is especially true for Honeycrisp apples. Honeycrisps, our favorite golden-flecked apple cultivar is sweet and crisp. We couldn’t resist adding them to a warm, delicious baked quesadilla. They are crisp and juicy with the perfect amount of tartness. This simple fall recipe will convince you that apples, especially super-fresh, in-season apples, belong on your dinner table.
- SERVES: 8
- PREP TIME: 15 min
- COOK TIME: 15 min
- CALORIES: 346
The Best Cheese
Any cheese that melts well is the best for homemade quesadillas. Monterey Jack, while not as strong-flavored, is another great cheese for homemade quesadillas. We wanted to marry a variety of flavors into this vegetarian quesadilla so we searched for the best cheese to provide the most interesting contrast with the sweet-tart caramelized onions and the deep-savory caramelized apples. Fontina is your answer! Fontina, a cow’s milk cheese from the Italian Alps is made for melting. Truly! It is a classic recipe for fondue. A little Fontina can melt into your apple, spinach, and onion quesadilla and turn it into a delicious dinner party favorite.
- 8 (8”) inch flour tortillas
- 16 oz fontina or white sharp cheddar cheese, grated
- 1 Honeycrisp apple, thinly sliced (peeled or unpeeled)
- 2 cups fresh spinach
- 1 cup caramelized onions
How to make:
- Heat oven to 424°F.
- Line 2 large baking sheets with parchment paper, grease with olive oil.
- One tortilla at a time, layer cheese, spinach, caramelized onions, a few apple slices then more cheese onto half of each of the tortillas.
- Fold in half and brush with olive oil. Arrange on a parchment-lined baking sheet and bake for 15 minutes until golden brown and crispy.
- Slice into quarters and enjoy!
Kung Pao Tofu?
Yes! It turns out that we may love it more than Kung Pao Chicken. Imagine tofu fried with a little sesame oil and then dipped in spicy Kung Pao sauce.
The spice aisle in most grocery stores stocks dried chilies which give this simple tofu stir fry its spicy heat. Our vegetarian Kung Pao recipe is simple and easy to make.
- SERVES: 6
- PREP TIME: 30 min
- COOK TIME: 25 min
- CALORIES: 427
How to make Kung Pao Tofu
Kung Pao tofu can be made from scratch so you don’t have to wait for take-out. This plant-based recipe is great for saving time and money. Here’s how to make Kung Pao Tofu stir fry.
- 2 blocks (14-16 oz) extra-firm tofu
- 4 Tbsp cornstarch
- 4 Tbsp sesame oil
- 1red bell pepper, large diced
- 1green bell pepper, large diced
- 1 bunch green onions, cut into 3″ pieces
- 1 cup cashews (or peanuts)
- 1 Tbsp minced or grated, fresh ginger
- 6 garlic cloves, minced
- 10 whole dried red chili peppers (cut a few in half if you like spice)
Kung Pao Sauce
- ¼ cup soy sauce (or gluten-free tamari)
- ⅓ cup rice vinegar
- 2 tbsp sugar
Place kung pao sauce ingredients in a bowl and mix well. Set aside until later.
How to make:
- Place paper towels on a plate. Place the whole block of tofu, drained from the packaging liquid, onto the paper towels. Add more paper towels to the top of the tofu. Next, place a heavier item on top. The object should not be so heavy that it crushes the tofu. However, it should be heavy enough to extract the liquid. Drain the tofu and change the paper towels halfway through.
- Mix soy sauce, rice vinegar, and sugar together in a bowl to make the Kung Pao Sauce, mix well, and place in a bowl.
- After draining the tofu, cut it into 1-inch cubes. Place them in a large bowl. Toss the tofu with cornstarch until well coated.
- Heat 2 tablespoons of sesame oil in a large skillet on high heat. To avoid overcrowding the pan cook in small batches. Cook until brown on all sides, approximately 15 minutes. Transfer the tofu out of the pan onto a plate lined with paper towels.
- In the same skillet heat one tablespoon of sesame oil on medium heat. When the oil is hot stir-fry the bell peppers for 4 minutes or until they start to soften. Add the cashews, green onions, dried chili peppers, garlic, and ginger. Stir fry for about 2 minutes, then add the Kung Pao sauce and the fried Tofu.
- Bring all ingredients to a boil, then reduce heat and simmer for 2 minutes or until the sauce has thickened.
- Serve and enjoy! Serve over your favorite rice for extra goodness.
Are organic foods really healthier? Is it worth the cost? Learn what the labels mean so you can choose the best foods for the most money.
what does the term “organic” refer to?
Organic refers to how agricultural products are grown and processed. Although regulations may vary from one country to another, USDA labeling requires that organic foods be grown without synthetic pesticides or herbicides.
Organic livestock that is raised for meat, eggs, and dairy products must be kept in conditions that allow them to maintain their natural behavior (such as being able to graze on grass) and fed organic feed. They cannot be given antibiotics or growth hormones.
|Organic vs. Nonorganic|
|Organic produce||Conventionally-grown produce:|
|Use natural fertilizers such as manure and compost.||Use synthetic or chemical fertilizers.|
|You can control weeds naturally by crop rotation, hand weeding, and mulching, or by using organic-approved herbicides.||Chemical herbicides can be used to control weeds.|
|Natural methods are used to control pests (birds, insects, and traps) as well as naturally-derived pesticides.||Synthetic pesticides can be used to control pests|
|Organic meat, dairy, and eggs||Conventionally-raised meat, dairy, eggs|
|All organic, hormone-, and GMO-free feed is given to livestock.||For faster growth, livestock is fed growth hormones as well as GMO-free feed.|
|Natural methods like clean housing, rotational grass cutting, and healthy eating can prevent disease.||To prevent livestock diseases, antibiotics and medication are used.|
|Access to the outdoors is essential for livestock.||The outdoors may be available to livestock.|
organic foods have many benefits
Your mental and emotional well-being, as well as that of the environment, can be affected by how your food is raised. People with allergies to chemicals or foods may notice a decrease or disappearance of symptoms when organic foods are consumed. Organic foods can often contain more nutrients than conventionally grown foods. Needless to say, the amount of nutrition in food matters.
Organic produce is less pesticide-laden. Pesticide residues can remain in the food we eat.
Organic food is fresher because it doesn’t have preservatives which make it last longer. Sometimes organic produce is produced in smaller farms closer to the place it will be sold.
Organic agriculture tends to be more sustainable. It is better for the environment, birds, and animals that live near farms than it is for people.
Organically-raised animals are not given growth hormones or antibiotics. The use of antibiotics may also lead to antibiotic-resistant strains. Organically raised animals are more mobile and have access to the outdoors. This helps to maintain their health.
Organic meats and milk may contain more nutrients than conventionally raised meats and milk.
GMO-free organic food is available. GMOs or Genetically Modified Organisms are plants whose DNA has undergone genetic engineering to produce an insecticide or be resistant to them.
locally-grown foods vs organic foods
There is no standard for what “local food” means, unlike organic standards. It could be from your area, your state, or your country. It is possible to buy food at local markets, especially during large parts of the year.
locally grown foods have many benefits
Financial Money stays in the local economy. Instead of going to marketing and distribution, more money goes directly to farmers.
Transportation: The average distance that a meal takes from the farm to your plate in the United States is more than 1,500 miles. Produce must first be picked when it is still young and then “ripened” by gassing after transportation. Foods are also highly processed in factories that use preservatives, radiation, and other methods to preserve them for transport.
Freshness: Local foods are harvested when they are ripe, which makes them more flavorful and fresher.
Although some small farmers may use organic methods, they might not be able or able to afford to get certified organic. Talk to farmers at a farmer’s marketplace to learn more about their methods.
GMOs and their effects on the environment and health are a topic of ongoing controversy. GMOs are designed to make crops resistant to herbicides or to produce insecticides. A lot of sweet corn grown in the United States is genetically engineered to resist Roundup herbicide and produce its own insecticide, Bt Toxin.
GMOs can also be found in U.S. crops like soybeans, alfalfa, and squash. They are also common in processed foods such as bread, cereal, and many other breakfast foods. GMOs are most likely to be found in packages containing corn syrup and soy lecithin.
Since GMOs were introduced, the use of toxic herbicides such as Roundup (glyphosate), has increased by 15 times. The World Health Organization has declared that glyphosate is “probably carcinogenic” to humans, but there are still questions about the health risks associated with pesticide use.
are GMOS safe to eat?
The U.S. Food and Drug Administration (FDA), and biotech companies that have engineered GMOs, insist that they are safe. However, food safety advocates argue that there have never been long-term studies to prove that GMOs are safe. Some animal studies indicate that GMOs can cause damage to internal organs, slow brain growth, and thickening in the digestive tract.
GMOs have been linked with increased food allergies and gastrointestinal issues in humans. Many people believe that altering DNA in animals or plants can increase cancer risk, but the research so far has been inconsistent.
organic means pesticide-free?
One of the main benefits of organic food is its lower pesticide use. However, despite popular belief, organic farms do use pesticides. Organic farms use only naturally-derived pesticides and not synthetic pesticides like those used on commercial farms. Although natural pesticides may be less toxic than synthetic ones, some have been shown to pose health risks. Organic food will reduce your exposure to pesticides.
what are the potential risks associated with pesticides?
Many years of exposure to pesticides has led to a buildup in our bodies. As it is medically called, this chemical “body burden” could cause health problems such as headaches, birth defects, and additional strain on the immune system.
Studies have shown that even low-dose pesticides can increase your risk of certain types of cancer like leukemia, lymphoma, and breast cancer.
The most vulnerable are children and their fetuses to pesticides, as their bodies, immune systems, and brains still developing. Early exposure can cause motor dysfunction, developmental delays, autism, immune system damage, and behavioral disorders.
Pregnant mothers are more at risk because of the additional stress pesticides place on already stressed organs. Pesticides can also be passed from mother to child in the womb and breast milk.
The widespread use of pesticides has also led to the emergence of “superweeds” and “superbugs,” which can only be killed with extremely toxic poisons like 2,4-Dichlorophenoxyacetic acid (a major ingredient in Agent Orange).
is it possible to get rid of pesticides by washing and peeling?
Fresh produce can be rinsed to reduce pesticides, but not completely eliminate them. Sometimes peeling can help, but valuable nutrients often end up in the water. It is best to eat a variety of foods, scrub your produce well, and use organic whenever possible.
organic shopping offers the best value for money
Organic food can be more expensive than conventionally grown food. It is possible to buy organic food if you have some priorities.
know your produce pesticide levels
Certain types of conventionally grown produce have higher pesticide levels than others, so it is best to avoid them. Some are sufficiently low that it is safe to buy organic.
vegetables and fruits where the organic label is most important
The Environmental Working Group is a non-profit organization that analyses the results of U.S. government pesticide testing. Important to know for vegetarians, it has been determined that the following fruits and veggies have the highest pesticide levels. Organics are the best option.
you don’t need to buy organic fruits and vegetables
These conventionally grown fruits and vegetables, also known as the “Clean 15”, are low in pesticides.
if you have the funds, buy organic meat, eggs, and dairy
The U.S. may allow industrially raised animals to be fed corn, grains, and antibiotics as well as animal by-products, growth hormones, and pesticides. Both the animals and those who eat their meat, eggs, and milk can suffer from these practices.
Look for beef and dairy products that are “pasture-raised” or 100 percent grass-fed if you have the funds. For chicken, pork, and eggs, opt for “certified organic.” It may be possible to buy lower-quality meats from organically raised animals and still eat organic. For example, you might consider buying organic chicken thighs rather than conventionally raised chicken breasts.
there are other ways you can keep organic food costs within your budget
Visit farmers’ markets. Local farmers often sell their produce at open-air street markets, which are often cheaper than grocery stores.
Sign up for a food cooperative. A food co-op or cooperative grocery store typically has lower prices for members who pay an annual membership fee
Join a Community Supported Agriculture farm (CSA), where individuals and families can purchase “shares”, or bulk produce directly from a local farmer. Local and Organic!
tips for buying organic food
Always buy in season. When fruits and vegetables are in season, they are the cheapest and most fresh. To ensure that you are buying the best food, find out when your produce will be delivered to your local market.
Compare prices. Compare organic products at the farmers’ market, grocery stores, online, and other places (including the freezer aisle).
Organic doesn’t necessarily mean healthy. It is common for food companies to make junk food appear healthy. However, organic baked goods, desserts, and snacks can still be very high in sugar, salt, or fat. It is important to carefully read labels on food.
why is organic food so expensive?
Organic food requires more work because the farmers don’t use chemical fertilizers or pesticides. Organic certification can be costly and organic feed for animals may cost twice as much. Farms that product organic foods are smaller than traditional farms. This means that overhead and fixed costs must be spread across smaller produce volumes, without subsidies from the government.
PREP TIME 10 mins
COOK TIME 45 mins
SERVINGS 8 servings
YIELD 2 cups
*Quantities 5 large raw onions yielded about 2 cups caramelized onions*
Slow cooking onions bring new flavor
You can caramelize onions by slow cooking them in olive oil until they become richly browned. Onions are naturally sweet and the caramelizing process is made from simple sugar slow cooking. This caramelization results in onions becoming intensely and wonderfully flavorful.
This method can be used to top steaks, soup, quiche, quesadillas, and a number of other dishes. You can also eat the whole batch straight up, as I did with this batch. What are your favorite dishes that make use of caramelized onions?
- Several onions, yellow, white, or red
- Extra virgin olive oil
- Kosher salt
How to make:
- Dice the onions
- Heat the Oil – Heat the pan on medium-high heat until the oil is shimmering.
- Add diced onions to oil
- Add salt after about 30 min
- Cook for an additional 30 min stirring occasionally
- At the end of the cooking process, you might want to add a little balsamic vinegar or wine to help deglaze the pan and bring some additional flavor to the onions.
Optionally you can add some sugar with the salt to help with the caramelization process. Just add the salt, stir and then add the sugar.
Let’s talk Lentil Soup Nutrition
It’s not “Is lentil soup good for you? but “Can a soup be this healthy and still taste delicious?” YES! This French lentil soup recipe is a nutritional powerhouse that can be enjoyed by vegans, vegetarians, and omnivores. Quinoa is paired with protein-packed green beans, which are rich in iron, potassium, and phosphorus. Quinoa, which is gluten-free, is rich in fiber, minerals, and folate (B1) and can also be considered a “complete protein”. This means that it contains all nine essential amino acids that the human body cannot produce on its own. Quinoa is a great food to add to a vegetarian or vegan diet. This vegan lentil soup is a great source of nutrients for both small and large bodies.
- SERVES: 6
- PREP TIME: 15 min
- COOK TIME: 55 min
- CALORIES: 614
- 3 tablespoons extra-virgin olive oil, plus more for serving
- 1 large yellow onion, diced
- 4 celery ribs, diced
- 4 medium carrots, peeled and diced
- 8 ounces cremini and/or shiitake mushrooms, sliced
- 4 garlic cloves, minced
- 1 to 2 sprigs fresh thyme
- 1 1/2 teaspoons sea salt
- 1/2 teaspoon freshly cracked black pepper
- 8 cups vegetable stock
- 1 (28-ounce) can diced tomatoes
- 3 cups black or green lentils
- 1 cup quinoa
- 2 tablespoons balsamic vinegar
- Grated Parmesan cheese
- Chopped fresh parsley
- Crusty bread
- In a large stockpot, heat the oil over medium heat. Once the oil has glistened add the onion and celery, carrots, mushrooms, garlic, salt, thyme, and pepper. Stir occasionally for about 20 minutes until vegetables become soft and begin to brown.
- Add the stock, 2 cups water, and the diced tomato along with their juices. Bring the soup to boil on high heat. Reduce the heat to medium-low and add the lentils, cook for 15 minutes.
- Bring the bring back to a boil and add the quinoa. Reduce to medium heat and cook for about 15 to 20 minutes.
- Add olive oil, black pepper, parmesan cheese, and parsley (if desired) to garnish.
- Serve warm with crusty bread and enjoy!
Vegetarian Burrito Bowl with Avocado Crema
- SERVES: 6
- PREP TIME: 20 min
- COOK TIME: 30 min
- CALORIES: 410
Super-Flavorful Vegetarian Burrito Bowl Ingredients
Although you can make your veggie burrito bowl with just roasted vegetables and canned beans over rice, adding a few more steps and ingredients to the recipe will transform it into a delicious and healthy meal everyone wants. These easy burrito bowls can be made with:
- ½ lb. Cauliflower Florets.
- 3 Bell peppers.
- 1 yellow Onion.
- Olive oil.
- 2 limes juiced. 1 for the crema and 1 for the rice.
- Taco seasoning.
- 1 can of Beans. Pinto or black.
- Salsa. Jarred or homemade
- Romaine lettuce.
- 2 cups of Rice.
The burrito bowl’s colorful and hearty vegetarian ingredients can be seasoned in a variety of ways. Sometimes it’s worth going the extra mile. This lovely avocado crema makes a burrito bowl look a lot fancier. The avocado crema also makes the burrito bowl look a little more cohesive and ties everything together. Here’s what you need to do to make your veggie burrito bowl extra special.
- 1 Fresh Avocado
- 3 cloves diced fresh Garlic
- ⅓ cup of Sour cream
- 1 lime juiced
- Cilantro to taste
Putting together your Burrito Bowl
It is mostly a matter of assembling a burrito bowl. It is possible to prepare most of the ingredients ahead of time and make them easy to put together. This is how we approach the burrito bowl recipe.
- Cilantro-lime rice: Cook rice in a rice maker for the best rice. Or just season some leftover rice with a little cilantro and lime juice.
- Veggies: Heat a bit of olive oil in your pan. Add Cauliflower florets, diced peppers, diced onions and taco seasoning, cook on low to med heat for about 30 minutes.
- Beans: Add beans and salsa to a pan and heat for about 3 minutes
- Mix the avocado crema ingredients together and place them in the fridge for up to 30 minutes.
- Rough chop your Romaine.
- Assemble and enjoy!
Everyone knows that Drug and Alcohol abuse takes a significant toll on the human body. It takes time to recover from a history of substance abuse and should be a gradual procedure, not cold turkey or an overnight rush. In addition to avoiding substance abuse, nutrition is one of the most important aspects of recovery. Alcohol addiction is especially tough to recuperate from as the detoxification phase is quite complex (where vigilant monitoring, medication, and support are available). For the socialites, alcohol presents even greater challenges to avoid if one is particularly social. Food and nutrition are vital in helping the body restore itself as well as restore and preserve health and wellness.
When you abuse alcohol and also drugs, you:
- Eat less (except in the case of marijuana abuse).
- Tend to go for quick foods that are much less nourishing and skip meals outright.
- Use up energy at a faster rate, often leading to fatigue and exhaustion.
- Take in fewer nutrients due to looseness of bowels and vomiting.
- Cause intestinal damage and imbalances that inhibit your gut from absorbing nutrients effectively.
What you eat does have an influence on brain function. When your body isn’t getting the proper nutrition, it can’t create the proper chemicals for healthy brain function. When your body isn’t creating these chemicals, or the chemicals are out of whack, you can feel short-tempered and also anxious. You can experience food cravings, stress and anxiety, and a lack of ability to rest or sleep. The resulting anxiety can also impact memory and/or make people paranoid, worn out, dissatisfied, and depressed.
How should you eat for healing?
During healing, you need to maintain a diet plan that stabilizes the levels of serotonin (a hormonal agent that assists with relaxation) in the brain. You should focus on foods high in carbohydrates, especially the intricate carbohydrates found in starchy foods like beans (e.g., beans, peas, and lentils), root vegetables such as potatoes, beets, and carrots, as well as healthy pastas and whole-grain breads. Consuming these foods with your choice of a healthy, low-fat protein in your daily diet will certainly help improve your mood and wellness.
Deficiencies in thiamine, folate or folic acid, (B-Complex vitamins), and B12 prevail with alcoholism. The body also often lacks vitamin C, which is so important for immunity. Chronic alcohol intake likewise enhances the loss of minerals like zinc, magnesium, and calcium from the body. Iron is an exemption to this as well as is seldom lacking due to the fact that alcohol damages the stomach lining, therefore raising iron absorption. These nutritional imbalances can lead to a whirlwind of conditions, most importantly depression and fatigue.
In the first year after becoming sober from your alcohol or drug addiction, your body has higher nutritional demands than it normally would. There is a lot of internal recovery and repair to take place, and your body needs proper nourishment. Eat healthy food on a daily basis. If you eat healthily but don’t discontinue your alcohol or drug use, your body isn’t making full use of that nutrition, and a lot of it, especially the nutrients required for detox, go right down the toilet. Loose stools are common in the alcoholic, as well as a general lack of overall proper nutrition.
Poor nutrition in an addict manifests itself in a number of ways. Fatigue is a common problem, as well as a weakened immune system. These things contribute to your ability to get sick, and when you’re not eating right, you’re more prone to illness. Dental problems are common, not only with the meth addict (teeth can be damaged by repeated bouts of acid reflux and vomiting) digestion problems (loose stools, gas, diarrhea, or possibly constipation), skin problems (dryness and/or sores), and a decrease in the ability to taste food. For the heavy and long-term alcohol abuser, there is a strong risk of brain damage, nerve damage, liver problems, heart problems, pancreatic problems, and an increased risk for certain types of cancer. These problems are significant and must be addressed and corrected — preferably by a group of addiction treatment healthcare professionals — in order for true healing to take place.
In the early stages of detoxification as well as healing, you need to take the diet easy, as your body may not be up to the task of properly digesting your meals. It’s a great suggestion to start off with small, frequent meals. Some people may gain weight as they replace meals they once routinely skipped. If you need assistance with weight management, nutritional counselors are also a good resource for help. If you still have difficulty eating properly and still managing your weight, or if your weight bothers you or seems unmanageable, it may be necessary to be evaluated by a specialist for body image and/or eating disorder issues.
Food shouldn’t replace medicines as a coping system. Sugar, as well as high levels of caffeine, are common replacements that people fall into using because of the energy boost that many people feel. These low-nutrient foods can prevent you from consuming adequate healthy food and they impact your state of mind and mood. Nonetheless, even these options are better than resorting back to drug or alcohol abuse again.
To properly plan for drug and alcohol recovery, your diet must include:
- Complex carbohydrates (roughly half of your daily calorie intake), which means a lot of fruits, grains, and veggies.
- Dairy products or various other foods rich in calcium (calcium-fortified drinks, tofu, kale), a glass or two every day.
- Modest healthy protein (15% to 20% of calories): two to four ounces twice a day of meat or fish (or another high-protein food such as tofu).
- Fat choices (A third of your overall daily calorie intake), ideally excellent oils such as canola, olive, flaxseed, as well as those located in fish.
- Support groups and other solutions should be included in your plan for dietary recovery.
Interventions can be ineffective without proper structure and access to support networks. An appropriate structure would include a network of access to healthy and safe foods, dietary consultation and monitoring, and implementing healthy lifestyle changes.
Health care companies and also various community-based options often have treatment packages that include services in psychological wellness, nourishment, and provided food, along with various other social solutions. These are fantastic tools in the recovery procedure, and they can offer alternative care and also assistance if you are recouping from dependency.
Nourishment pointers for healing … and also for life
- If you must eat fast food, look for the healthy options. Most fast food menus now have calorie counts posted at the drive through, in the store, and on their website. If you can’t cook, try your best to buy healthy.
- Eat a selection of foods from all the food teams (fruits/vegetables, grains, milk, and meat or choices).
- Consume food high in fiber, such as bran as well as oat grains and muffins, beans, fruits, and also veggies.
- Don’t skip meals, including breakfast. Smaller meals throughout the day may be easier at first.
- Slowly cut down to drinking fewer than two cups of caffeinated soda, tea, or coffee per day.
- Cut back on sugar and sweets, but don’t omit them altogether – glucose is the sugar that the brain burns.
- Drink lots of water.
- Take multivitamins (talk to your health care provider concerning the options).
- Take up a hobby. Get a life and start to enjoy it.
- Learn new means of managing stress and anxiety.
Most importantly, seek support. Connect to counselors and also family members. Talk to a dietitian for recommendations on nutrients, and read the best health blogs to learn exactly how to manage dietary problems including constipation and diarrhea, and for other healthful and cost-saving diet tips.
It is very disturbing when you think of eating veggies all day long for 365 days! But what we don’t know is the obvious matter of how veggies give you immunity power and keep you fit and strong. There are many vitamins, minerals, and other ingredients that are needed to keep the body strong. There is no wrong in eating non-vegan but, you must include veggies in your diet to produce immunity. This article is dedicated to how to become a veggie and why going vegetarian is the best choice. Sit back and enjoy reading the article.
Advantages of being a vegitarian
- Eliminates and reduces many diseases especially heart diseases. Vegetarian diets can look green but the power it has when it is consumed is far more than you can imagine. There are instances recorded in the medical books where vegetarians are less likely to get diseases especially deadly and killer diseases like heart disease. There are also doctors who believe that the vegetarian diet can minimize the major risky diseases.
- Eating vegetables and carrying on a veggie-rich diet is very much helpful to keep your body away from cancer. Fruits and vegetables are very much needed if you want to restrict any unwanted growth on the body. See, this is one of the reasons why doctors recommend their cancer patients who are in stage one to consume more organic fruits and vegetables.
- Weight loss and classy look. Since there are no other hormones induced by consuming vegetables, they are the best to minimize the unwanted weight gain. The dieticians and other doctors recommended going veggie or carrying on with the veggie diet to lose weight. Since there are no carbs getting inside the body rather the veggies are all fiber-rich supplements, you don’t have to think of gaining weight.
- Veggies, over the years, are known to help the human to live longer and minimize the aging process. Like mentioned before the plants and other veggies are all rich in fiber, phytonutrients, antioxidants, vitamins, and minerals that are known to increase life by enhancing the immune system and strengthen the muscles and bones.
- Last but not least on the list is by mentioning how it helps the economy and the world from hunger. Since vegetables can be grown anywhere, the world can never leave itself in hunger. Besides eating healthier increase stamina.
There are many reasons as to why going vegetarian is considered a good act. First for the sake of animals, and second you don’t have to worry about any side effects. Other than these, you will never gain weight like how you gain by eating fast foods. Besides, it is considered healthy. It is never too late to turn vegetarian or to include a healthy vegetable diet in your daily life.