Category: How to

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Deciphering your Greens: A guide to understanding Food Labels

Welcome to the world of vegetarianism, where the journey of eating well begins with understanding what’s on your plate – quite literally. Navigating the aisles of your local grocery store in search of vegetarian-friendly fare can be a daunting task, but no more! bvegetarian is here to empower you with the knowledge to decode food labels, ensuring that your meals not only taste great but also align with your dietary choices and values. So, let’s delve into the art of reading and understanding food labels on vegetarian products together.

Key Elements of Food Labels

First and foremost, it’s important to understand the basic components of food labels that are relevant to vegetarians:

  • The Ingredients List: This is the heart of any food label. Vegetarians should look for any hidden animal-based products such as gelatin, rennet, or certain E-numbers derived from animals.
  • Nutrition Information Panel: Here you can check for the levels of nutrients like protein, which is crucial in a plant-based diet.
  • Certification Labels: Labels such as the Vegan Society Trademark or Certified Vegetarian can assure you of the vegetarian status of the product.

Understanding Ingredients

Deciphering ingredient lists can be tricky; they are often a mix of familiar items interspersed with scientific-sounding components. To aid in this, here are some ingredients vegetarians should be wary of:

  • Casein & Whey: Milk derivatives, often found in “non-dairy” products.
  • Monoglycerides & Diglycerides: These can be plant-based or animal-derived. If the label doesn’t specify, you may need to do further research or contact the manufacturer.
  • Isinglass: A substance obtained from fish bladders, sometimes used in the clarification of beer and wine.

For a deeper understanding, visit the Vegetarian Resource Group which offers a comprehensive breakdown of ingredients.

Nutritional Aspects to Consider

As a vegetarian, certain nutritional metrics on food labels should be on your radar:

  1. Protein Content: Vegetarians often need to ensure they are getting enough protein from sources such as legumes, nuts, and seeds.
  2. Iron and Calcium Levels: These minerals are essential and can be found in fortified foods or naturally in certain plant-based foods.
  3. Vitamin B12: This vitamin is predominantly found in animal products, so vegetarians should look for fortified foods or supplements.

For more information on maintaining a balanced vegetarian diet, The Vegetarian Society offers excellent resources.

Certifications and Labels

Food certifications can provide a quick reference to the product’s suitability for vegetarians. Look out for:

  • Vegetarian Society Approved: A widely recognized certification indicating the product is vegetarian-friendly.
  • Vegan Certified: While vegan products are inherently vegetarian, this label ensures no animal products or by-products are included.
  • Non-GMO Project Verified: Many vegetarians choose to avoid genetically modified organisms, and this label indicates the product is GMO-free.

Final Thoughts

You are being a vegetarian for several reasons, one of them is your long term health goals. I tend to avoid prepackaged foods and therefore not have to worry about what I am putting in my mouth unless I am traveling. You can always eat unhealthy even if you stick to the vegan or vegetarian foods but knowing how to read labels helps. Remember, bvegetarian is always here to help with recipes, how-to guides, and educational content to support your vegetarian journey. Happy label reading!

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Mastering Social Situations as a Vegetarian

Friends enjoying vegetarian meal

Welcome to the world of vegetarianism, where every meal is an opportunity to celebrate the bounty of the earth and every social gathering a chance to share your lifestyle with others. But let’s be honest, for those of us who have chosen the plant-based path, navigating social situations can sometimes feel like steering a ship through uncharted waters. Whether you’re at a family barbecue or a friend’s dinner party, the experience of dining out or simply attending a social event can present its own set of challenges. Fear not, as you’re about to set sail with strategies to master these situations with poise and grace, turning what could be awkward encounters into chances for positive dialogue and maybe even inspiring change.

Understanding the Menu: A Vegetarian’s Guide

When dining out, a sneak peek at the menu before you arrive can be your best friend. Thanks to the internet, it’s easier than ever to find menus online and scope out vegetarian-friendly options. If the selection is slim, don’t hesitate to call the restaurant ahead of time to see if they can accommodate your dietary preferences. Many chefs delight in the challenge of creating a vegetarian dish that isn’t on the menu, providing you with a unique dining experience.

Communicating Your Needs

Speaking up about your dietary restrictions can sometimes feel awkward, but clear communication is key to a pleasant dining experience. When you’re invited to someone’s home, it’s polite to mention your vegetarianism to your host in advance. This gives them time to plan and shows that you respect their efforts. Offer to bring a dish to share; it not only eases the host’s burden but also guarantees you’ll have something to eat, and it gives you a chance to showcase how delicious vegetarian food can be.

Conversation Starters

  • Share your story: Everyone has a unique journey to vegetarianism. Sharing yours can be a great ice-breaker and can help others understand your choices.
  • Focus on common ground: Instead of accentuating the differences, talk about the foods everyone enjoys that just happen to be vegetarian.
  • Be informative, not preachy: When asked about your diet, offer information in a friendly, non-confrontational way. Direct them to bvegetarian for resources if they express interest.

Thriving at Social Events

At parties and gatherings, it’s not uncommon to encounter a limited selection of vegetarian options. Rather than focusing on what you can’t eat, take a moment to explore the buffet or appetizer table for what you can enjoy. Vegetables, fruits, nuts, and cheese often feature at events and can be a safe bet. If you’re unsure about ingredients, don’t be shy to ask. Most hosts will appreciate your effort to engage with their offerings while maintaining your dietary choices.

Building Bridges, Not Walls

Embrace these moments as opportunities to educate and connect. When discussing your lifestyle, emphasize the positive aspects and how it aligns with values that many people share, like health and environmental stewardship. Remember, a conversation is a two-way street; listen to others’ perspectives and find areas where you can agree or respectfully disagree.

Preparation Is Key

Being well-prepared is your secret weapon. This includes eating a little before an event if you suspect options might be scarce, carrying snacks, or having a list of nearby vegetarian-friendly eateries just in case. Being prepared also means arming yourself with knowledge; stay informed about the latest in health and nutrition by reading up on the benefits of vegetarianism and other related content on bvegetarian.

 

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10 Eco Friendly Practices for Earth Loving Vegetarians.

Welcome to a greener future, where every bite counts toward a healthier planet! As vegetarians, our dietary choices already reflect our commitment to environmental sustainability. But why stop there? Integrating eco-friendly kitchen practices can further reduce our carbon footprint, conserve resources, and minimize waste. In this comprehensive guide, we’ll explore ten transformative habits that can make your vegetarian kitchen a beacon of sustainability.

  1. Mindful Meal Planning

Planning is key to avoiding food waste and making the most of your groceries. By mapping out your meals, you ensure that every vegetable and grain is destined for your plate rather than the landfill. Here are some tips:

  • Inventory your pantry and refrigerator before shopping to prevent buying duplicates.
  • Create a meal plan that incorporates overlapping ingredients to maximize their use.
  • Buy only what you need, and remember to check out local farmers’ markets for fresh, seasonal produce.
  1. Embrace Bulk Buying

Buying in bulk can decrease the amount of packaging waste and often saves you money in the long run. Reusable containers and cloth bags are your allies here, allowing you to purchase exactly the amount you need and keep your pantry organized.

  1. Composting Kitchen Scraps

Composting transforms your organic waste into nutrient-rich soil that can benefit your garden or community green spaces. It’s a simple yet effective way to give back to the earth and reduce methane emissions from landfills. Begin with composting fruit and vegetable scraps, coffee grounds, and eggshells.

  1. Water Conservation Techniques

Water is precious, and conserving it should be a top priority. Installing aerators on your faucets, fixing leaks promptly, and using a bowl of water to rinse fruits and vegetables instead of running the tap, are all great strategies to reduce water usage.

  1. Efficient Cooking Methods

Opt for cooking methods that require less energy. Slow cookers, pressure cookers, and microwaves are more energy-efficient than ovens. Also, consider batch cooking or cooking multiple items together to save energy.

  1. Use of Sustainable Cookware

Invest in cookware that’s built to last. Cast iron, stainless steel, and glass are sustainable choices that can withstand the test of time, minimizing the need for frequent replacements.

  1. DIY Cleaning Products

Reduce your chemical footprint by making your own cleaning products. Simple ingredients like vinegar, baking soda, and lemon can tackle most kitchen messes and are biodegradable.

  1. Smart Storage Solutions

Foods can be stored in various locations in your home and purposes, shelf lives are different. Some fresh fruits and vegetables can be stored in a cool, dry place and some need a place in your refrigerator. Large plastic bins can be handy to store dry foods like beans, pasta and flour. Get a few oven proof glass containers to keep your foods safe in refrigerator. These kind of containers can be used over and over again.

  1. Go Vegetarian

Needless to say, vegetarian foods which are in season and locally sourced have much smaller carbon footprint than meats. This is not only good for the planet but also for your health and your wallet!

  1. Pantry Solutions: Focus on dry foods.

If you have enough beans, lentils, canned tomatoes, fresh onions and garlic, you can whip up tasty and nutritious meals with just a little planning. They do not occupy much space and after overnight soak, beans are ready to be cooked.

 

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Sizzling Success: Mastering Vegetarian Grilling Techniques for a Flavorful Summer Feast

Welcome to the sun-drenched days of summer where the aroma of a sizzling grill is as quintessential as the sound of waves crashing on the beach. For the green-hearted grilling enthusiasts among us, fear not, for the art of vegetarian grilling is here to elevate your outdoor dining experience. Swapping out the traditional meat for vibrant veggie creations doesn’t mean sacrificing flavor—far from it! Join us as we explore culinary strategies that will have your grill working overtime and your guests coming back for seconds.

The Art of Vegetable Grilling

Grilling vegetables is an art that brings out the natural sugars, creates tantalizing char marks, and gives a smoky edge to your summer favorites. Here are the techniques that will ensure your produce is nothing short of perfection:

  • Pre-Grill Treatment: Toss your veggies in a light coating of oil with a sprinkle of salt. This not only prevents sticking but also enhances the flavor profile.
  • Temperature Mastery: Use direct and indirect heat wisely. Start on high heat for those beautiful grill marks, then move to a cooler part to cook through without burning.
  • Timing is Everything: Different vegetables require different cooking times. A bell pepper might enjoy the heat longer than a delicate zucchini.

The Plant-Based Burger Phenomenon

In recent years, the plant-based burger has taken the culinary world by storm. Achieving the perfect grill on a veggie burger is crucial for texture and taste:

  1. Initially, grill over high heat to form a crust.
  2. Flip it once, and only once, to maintain integrity.
  3. Top with vegan cheese during the last minute for a melty finish.

Marinades and Spices

A marinade can transform your grilled vegetables from simple to sublime. Combine olive oil, balsamic vinegar, garlic, herbs, and a touch of lemon juice to create a marinade that complements almost any vegetable. For inspiration, check out Food Network’s 50 Marinades for ideas.

Infusing Flavors with Spices

Spices do more than add flavor—they’re packed with nutrients that benefit your health. For instance, turmeric‘s anti-inflammatory properties make it a powerhouse addition to your grilled feast. Here’s how to maximize the potential of spices:

  • Blend spices like cumin, coriander, and paprika into your marinades.
  • Experiment with seasoning mixes like Za’atar or Garam Masala for a global twist.
  • Remember, a little goes a long way; start with a pinch and adjust to taste.

Health Benefits of Vegetarian Grilling

Engaging in vegetarian grilling is not only a treat for your palate but also a boon for your health. Grilling amplifies the natural flavors, reducing the need for sodium-heavy sauces. Additionally, you’ll be consuming more antioxidants and fiber, crucial for a healthy lifestyle. For an in-depth look at the health benefits of plant-based diets, visit Harvard Health Publishing.

As we wrap up our journey through the delicious world of vegetarian grilling, remember that patience and creativity are your best tools. Whether it’s mastering the perfect grill marks on your bell peppers or inventing the ultimate veggie burger, the possibilities are limitless. So fire up that grill, experiment with new techniques, and enjoy the bounty of summer in the most healthful way possible. Visit bvegetarian for more tips, recipes, and inspiration!

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Fasting: A new rage or an age old tradition?

 

Fasting : My observations.

 

You must have seen the fasting trend. Everyone is posting something online about how they have achieved all the health and body of their dreams by the miracle of fasting. There are so many choices, 16:8, 12:12, days of fasting, weeks of fasting, or water fasting. It seems that everyone is doing some form of fasting. When do you know it’s time for you to fast? Is it safe? How do I deal with hunger? What about migraine headaches or feelings of weakness? Shall I skip breakfast or dinner? So many questions and so many opinions.

I am going to make it easy for you to decide.

Fasting has been an integral part of almost all cultures. There are religious days or prayer days where the followers and devotees fast. Some do as a penance; some do as a matter of cleansing.

In the not-too-distant past, fasting occasionally would be involuntary due to famines, failure of crops, dry seasons, and locust infestations, and our bodies had evolved over thousands of years to deal with this. Now, we are in an eternal season of growth. We eat more than we need daily and the concept of not eating for a few hours seems so foreign. Have you seen the soccer parents at a local meet? They come armed with packets of juice, fish shaped snacks, cookies, and cupcakes lest their loved one wither away after a few hours of not eating and all the parents have parked their ample behinds on a foldable chair.

I often do colonoscopies and it’s an interesting conversation with my parents before we get them into the endoscopy lab. Some of them have not known hunger and experience that for the first time when they have not eaten overnight.

Whatever fasting modality you choose, you should be clear what’s the purpose of this fasting, how many hours per day you will fast, and also how long. How are you going to mitigate hunger that can come visiting unannounced and be very uncomfortable? How are you going to exercise your fasting muscles?

Purpose of fasting:

  1. Fat loss ( I do not say weight loss, who wants to lose muscle or bones or a vital organ?)
  2. Religious reasons
  3. Longevity

Length of fasting:

  1. Circadian
  2. 16:8
  3. 18:6
  4. 20:4
  5. Alternate day
  6. Prolonged fast

 

I fast from time to time but as a normal human, I experience hunger pangs, and weakness of spirit almost to the point of breaking my fast as food is so readily available.

As we progress through this series on fasting, I will start a 5 day fast and write down my experience, and thoughts and discuss the science behind fasting.

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Mace: Warm and a potent spice

 

 

Mace is a spice that is closely related to nutmeg and is derived from the same tree. It is a red, lacy covering that surrounds the nutmeg seed and is often used as a flavoring in both sweet and savory dishes.

Mace has a long and interesting history. It was used by the ancient Egyptians for embalming and was also used in traditional Chinese medicine. In medieval Europe, it was used as a flavoring for meat dishes and was even considered a luxury item. Mace was also traded extensively by the Dutch in the 17th and 18th centuries, who controlled much of the nutmeg trade.

The flavor profile of mace is similar to that of nutmeg, but it is slightly sweeter and more delicate. It has a warm and aromatic flavor with hints of cinnamon and clove. Mace is often used in baking, particularly in sweet dishes like cakes, pies, and custards. It can also be used to flavor savory dishes like soups, stews, and curries.

In terms of appearance, mace is a reddish-orange color and has a lacy texture. It is often sold in whole pieces or in ground form, and can be found in many specialty food stores and online retailers.

Mace has a number of historical and cultural uses. In addition to its use in cooking, it has been used for its medicinal properties as well. Some traditional medicine practitioners believe that mace can help with digestive issues and can also act as a natural sedative. While there is limited scientific research on the health benefits of mace, it is known to contain a number of antioxidants and other nutrients that may be beneficial for overall health.

Here are two simple recipes that feature mace:

  1. Spiced Nuts

Ingredients:

  • 2 cups mixed nuts (such as almonds, cashews, and walnuts)
  • 2 tbsp honey
  • 1 tbsp melted butter
  • 1 tsp ground cinnamon
  • 1/2 tsp ground mace
  • 1/4 tsp ground ginger
  • 1/4 tsp salt

Directions:

  1. Preheat oven to 350°F.
  2. In a large bowl, mix together honey, melted butter, cinnamon, mace, ginger, and salt.
  3. Add nuts to the bowl and toss until coated in the spice mixture.
  4. Spread nuts out on a baking sheet lined with parchment paper.
  5. Roast in the oven for 10-15 minutes, or until golden brown and fragrant.
  6. Let nuts cool completely before serving.
  7. Apple and Mace Sauce

 

2. Spiced Apple dip

Ingredients:

  • 4 apples, peeled and diced
  • 1/2 cup water
  • 1/4 cup brown sugar
  • 1 tsp ground mace
  • 1/2 tsp ground cinnamon

Directions:

  1. In a medium saucepan, combine diced apples, water, brown sugar, mace, and cinnamon.
  2. Bring to a boil over medium-high heat, then reduce heat to low and let simmer for 20-25 minutes, or until apples are soft and sauce is thickened.
  3. Use an immersion blender or transfer mixture to a blender and blend until smooth.
  4. Serve warm or chilled as a topping for oatmeal, yogurt, or pancakes.

In conclusion, mace is a versatile and flavorful spice that has a long and interesting history. Its warm and aromatic flavor makes it a popular choice for both sweet and savory dishes, and its cultural and medicinal uses make it a valuable addition to any spice cabinet.

 

 

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More protein on my plate!

As more and more people adopt a plant-based diet, there is a growing interest in finding ways to incorporate more plant-based protein into their meals. While many people assume that a plant-based diet lacks protein, there are actually plenty of sources of protein in the plant kingdom, from beans and legumes to nuts and seeds. In this article, we’ll explore some of the best ways to add more plant-based protein to your diet and share two easy recipes for high-protein snacks.

One of the best ways to add more plant-based protein to your diet is to incorporate beans and legumes into your meals. These are a great source of protein, as well as fiber and other important nutrients. Some good options include chickpeas, lentils, black beans, and kidney beans. You can add these to soups, stews, salads, or make them into burgers or falafel.

Another excellent source of plant-based protein is nuts and seeds. These are not only high in protein, but they also contain healthy fats and other important nutrients. Some good options include almonds, cashews, walnuts, and pumpkin seeds. You can add these to your meals as a topping for salads or oatmeal, or make them into a spread like almond butter or tahini.

Soy products are also a great source of plant-based protein. Some good options include tofu, tempeh, and edamame. These can be added to stir-fries, salads, or made into burgers or veggie meatballs.

Another great way to add more plant-based protein to your diet is to use protein powders. These can be added to smoothies or used in baking to increase the protein content of your meals. Some good options include pea protein, hemp protein, and brown rice protein.

Here are two easy recipes for high-protein snacks:

  1. Roasted Chickpeas

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp salt

Directions:

  1. Preheat oven to 400°F.
  2. Drain and rinse chickpeas and pat them dry with a towel.
  3. In a bowl, mix together olive oil, smoked paprika, garlic powder, and salt.
  4. Add chickpeas to the bowl and toss until coated in the spice mixture.
  5. Spread chickpeas out on a baking sheet lined with parchment paper.
  6. Roast in the oven for 20-25 minutes, or until crispy.
  7. Serve as a snack or add to salads for extra crunch.
  1. Peanut Butter Energy Balls

Ingredients:

  • 1 cup rolled oats
  • 1/2 cup peanut butter
  • 1/4 cup honey
  • 1/4 cup chocolate chips
  • 1/4 cup chia seeds

Directions:

  1. In a large bowl, mix together rolled oats, peanut butter, and honey.
  2. Add in chocolate chips and chia seeds and mix until combined.
  3. Use a cookie scoop or spoon to form mixture into small balls.
  4. Place balls on a baking sheet lined with parchment paper and refrigerate for 30 minutes.
  5. Serve as a snack or pack them in your lunch for an easy and portable protein boost.

Try out these two easy recipes for high-protein snacks and enjoy the benefits of a balanced and nutritious diet.

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Bay Leaf: Warm, Woodsy leaf that goes a long way

Bay Leaves
Dried Bay Leaves

 

 

 

 

 

 

Bay leaves are an aromatic herb that has been used in cooking for centuries. Historically, they were used by the ancient Greeks and Romans as a symbol of victory and honor, as well as in traditional medicine to treat various ailments. Today, they’re a popular ingredient in many dishes around the world.

Bay leaves have a distinctive flavor profile that is slightly bitter and earthy, with a subtle hint of sweetness. They’re often used in stews, soups, and sauces, where their flavor can develop over time, infusing the dish with their subtle aroma.

In terms of appearance, bay leaves are dark green, glossy leaves that can be up to three inches in length. They have a smooth texture and a slightly pointed tip. Fresh bay leaves are more pungent than dried leaves, but both are widely used in cooking.

One popular vegetarian recipe that uses bay leaves is lentil soup. Here’s a recipe to try:

Bay Leaf Dal

Ingredients:

  • 1 cup yellow split peas (or red lentils)
  • 4 cups water
  • 2 bay leaves
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • 1/2 teaspoon turmeric powder
  • 1 onion, chopped
  • 1 tablespoon vegetable oil
  • Salt, to taste

Instructions:

  1. Rinse the yellow split peas or red lentils and set aside.
  2. In a large pot or Dutch oven, heat the vegetable oil over medium heat.
  3. Add the cumin seeds and coriander seeds, and sauté until fragrant, about 1-2 minutes.
  4. Add the chopped onion and sauté until it’s soft and translucent, about 5-7 minutes.
  5. Add the rinsed lentils or split peas, bay leaves, turmeric powder, and water, and stir to combine.
  6. Bring the mixture to a boil, then reduce the heat to low and cover the pot. Cook for 25-30 minutes, or until the lentils are tender and the soup is thickened.
  7. Remove the bay leaves and season the dal with salt to taste before serving.
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How to make delicious rotis at home

 

 

 

 

 

 

 

Rotis are a type of Indian flatbread that are traditionally made with wheat flour and water. Here is an easy recipe for making rotis:

Ingredients:

  • 2 cups of whole wheat flour
  • ¾ to 1 cup of water
  • A pinch of salt
  • 1 tablespoon of oil or ghee (optional)

Instructions:

  1. In a large mixing bowl, combine the wheat flour and salt.
  2. Slowly add the water, a little at a time, and mix until the dough comes together.
  3. Knead the dough for 5-10 minutes until it is smooth and elastic.
  4. Cover the dough with a damp cloth and let it rest for 10-15 minutes.
  5. Divide the dough into small balls, roughly the size of a golf ball.
  6. On a floured surface, use a rolling pin to roll out each ball of dough into a thin circle.
  7. Heat a non-stick pan over medium-high heat.
  8. Place the roti on the pan and cook for 20-30 seconds on each side, until bubbles form and brown spots appear.
  9. Use a pair of tongs to flip the roti over and cook the other side.
  10. Brush with a little bit of oil or ghee, if desired, and serve hot.

Enjoy your homemade rotis with your favorite curry or dish!

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10 easy ways to improve your health

  1. Choose quality over quantity. Subconsciously we know which foods are good for us. For example, nobody would confuse donuts to be healthy food. But the same number of calories eaten as broccoli is far healthier.
  2. Do not seek a wide variety of foods. you should select limited varieties of healthy balanced meals and majority of times, choose from these foods. Preplanning is always good. When you are hungry, it is hard to make the right choices especially when mind-boggling variety of super tempting foods are available.
  3. Avoid hyper-palatable food. We are not strangers to hyper palatable foods. One of my favorite place to get these foods are in State Fairs when I used to live in Kansas, I would take three days off from work to visit the fair so that I could sample all varieties of fried and not good-for-you treats. I love freshly fried Potato chips. It’s hot, It’s delicious, it is salty. And hits the spot, It becomes a vicious cycle. It’s just like listening to loud music. Initially, the music is loud but after a few hours, the same volume of sound is not that loud. This is exactly what happens when we keep on eating super delicious foods. After a few days, you will crave more delicious foods and, delicious foods have a high amount of fat and sugar in them.
  4. Eat less calorie-dense foods. If you are eating exact same number of calories in the form of donut vs. Broccoli, which one do you think will take you longer? I would suspect broccoli. Broccoli will occupy a larger volume in your stomach, therefore, keeping you full longer. There is a limit to this trick so I would recommend combining high-volume low-calorie foods with a good source of protein and healthy fats.
  5. Include foods with plenty of fiber in your diet. This is easier said than done. easy ways to include fiber in your diet is to include beans, lentils, and fresh green vegetables.
  6. Protein is satisfying. In general, a vegetarian diet is not considered a high-protein diet. But there are several options that one can choose from vegetarian foods which can be high in protein. For example, Paneer which is Indian cottage cheese has high protein but a low amount of fat. Beans and lentils are good sources of protein and they are quite satisfying.
  7. Plan what you will eat when you get hungry. When very hungry, healthy foods suddenly become unappetizing.
  8. Watch your portion of food.
  9. Limit your intake of refined carbohydrates in the evening.
  10. When in doubt, drink a few cups of water. Many times the hunger signal is not actually hunger but in fact thirst.