VEGETARIAN REPLACERS : Transformers :)

You don't eat egg? not even fish? 😛where do you get your protein and OMEGA 3?

I'm very used to these questions and being a vegetarian teaches you so much. There are excellent sources for protein and Omega 3 that can be used in baking and cooking for those concerned. So after learning experimenting & cooking, sharing a few replacers, that I use extensively.

CHIA SEEDS: They contain a decentamount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

Source : https://www.healthline.com/

So how do we use Chia seeds?

1.Toppings : you can just sprinkle a spoonful on your salad/ cereal/ fruit yogurt.

2.In Health Bars : you can roast a tea spoon full and use it in health bars with dry fruits dates & honey

3.As an Egg Replacer : you can soak 2 teaspoons in water for 2-4 hours, blend it and use the gooey stuff for a smoothie/ shake 

4.you can use the blended stuff as an egg replacer in baking , even glazing

5.in lemonades and fresh fruit juices

FLAX SEEDS: Their health benefits are mainly attributed to the omega-3 fatty acids, lignans and fiber they contain.

Source : https://www.healthline.com/

So how do we use Flax seeds?

1.roast it and use the seeds on your salad/ cereal/ fruit yogurt.

2.roast it and use the seeds along with dates and walnuts/ macadamia/ almonds/ cashews to make energy bars

3.roast and powder in baking to make cookies/ bread/ cake

4.roast Flax seeds along equal proportion cumin seeds & coriander seeds, add a pinch of chilli flakes & aesofadata. Grind them (dry) and add salt to taste

5.one spoonful of the above powder can be used with buttermilk or yogurt (if you prefer savoury over sweet)

6.this powder can also be used in baking savoury cookies

7.Add it in while making parathas (Indian bread)

8.Add it in steamed rice cakes

CASHEWS: they are excellent source for magnesium Zinc phosphorous & calcium. They also help decrease LDL & increase the carrying capacity of HDL or  good cholesterol if eaten in moderation.

So how do we use Cashews?

1. Snack : Roast and eat as snack
2. Milk : soak fistful in warm water for 4 hours and blend
3. for smoothies/ shakes 
4. Toppings : Roast and grind and use the powder for topping  on salads
5. you can use the flakes in dessert toppings
6. Desserts : In Indian Desserts/ kheer as replacement for milk
7. with coconut & jaggery/ honey to make traditional indian candy balls / bars :)
8. For vegan cheese cake (recipe to follow)
9. in Indian Sauce : with coconut+ corriander+ tIndian spices to make gravy for Paneer / kofta.

ALMONDS: Almonds boast an impressive nutrient profile. They contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus. This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates. They are loaded with Antioxidants, Vitamin E, can assist with blood sugar control, lower blood pressure levels & helps reduce bad cholesterol.

So how do we use Almonds?

1.Snack : Roast and eat as snack

2.Milk : soak fistful overnight, remove skin and blend

3.for smoothies/ shakes 

4.Toppings : Roast and grind and use the powder for topping  on salads

5.you can use the flakes in dessert toppings

6.In Indian Desserts/ kheer as replacement for milk

7.Desserts : with coconut & jaggery/ honey to make sweet balls

8.in Indian Sauce : with coconut+ corriander+ tomato to make indian chutney

So that’s that, not only are these options healthy, they are easy to digest, easy to prepare & will leave you feeling happy. So do create your own version of vegetarian or vegan dish & share. Most important: don't hesitate to ruin your dish in the journey of creating something special .

Happy cooking, feeding & sharing.

Love

Shilpa