Cooking tips

Cooking tips
Ideal menu planner

vegetarian breakfast recipes When arising from bed, drink one or two glasses of water. Then have a generous breakfast made of the breakfast main dish, plus two fresh fruits, whole grain bread spread from nuts, seeds, dried fruit, avocado or olive, or nut milk, grain milk or soy milk.

Midmorning, drink again one or two glasses of water and one more a half hour before dinner.

A good dinner sould be made of the dinner main dish (legumes, grain, tubers, nuts, seeds or combination of these), plus raw vegetable or salad, cooked vegetable, whole grain bread, and spread or dressing.

Midafternoon, drink one or two glasses of water and one glass also a half hour before supper.

Take a spare supper made of fresh fruit and/or fruit sauce or cobbler, grains such as bread, cereal, crackers, or simple dish, such as soup or salad.

During evening or before retiring, drink one glass of water.

Basic guide to good nutrition

2 or more selections daily

Nuts, 2 tablespoons per serving
Nut spread, 1 tablespoon per serving
Main dish entree or legumes, 1/2 cup per serving

4 or more selections daily

Fresh or cooked fruit, 2/3 cup per serving
Dried fruit, 2 tablespoons per serving
Raw or cooked vegetables, 2/3 cup per serving

One selection should be raw to ensure adequate vitamin C intake.
One selection should be dark green, yellow, orange, or red to meet vitamin A requirements.

4 or more selections daily