Nutrition for a Vegan

by: bellybytes.com

Below are the the world¡¯s 29 healthiest foods. Skim them and see what catches your eye. Nutrition for a Vegan Under each fruit is a way to eat them healthy.

FRUITS

01. Apricots
Snack on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients. Nutrition for a Vegan

02. Avocados
Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries
Top plain low-fat yogurt or oatmeal Nutrition for a Vegan (another high fiber food) with fresh berries.

04. Mango
Cut on up and serve it over leafy greens. Nutrition for a Vegan Bonus: Your salad will taste like dessert!

05. Cantaloupe
Cut into cubes and freeze, Nutrition for a Vegan then blend into an icy smoothie.

06. Cranberry Juice
Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat. Nutrition for a Vegan

08. Raisins
Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.

09. Figs
Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable Nutrition for a Vegan gym snack.

10. Lemons/Limes
Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. 



VEGETABLES

11. Onions Nutrition for a Vegan
Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, Nutrition for a Vegan then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
Add raw leaves to a salad or saut¨¦ with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, Nutrition for a Vegan then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, Nutrition for a Vegan peppery taste to salad.

19. Garlic
Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

GRAINS/BEANS/NUTS

20. Quinoa
Add to soup for a protein boost. Nutrition for a Vegan Rinse first, or it will taste bitter.

21. Wheat Germ
Sprinkle some over yogurt, fruit or cereal.

22. Lentils
Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts

Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent.

24. Pinto Beans
Drain a can, rinse and toss into a pot of vegetarian chili.

25. Low fat Yogurt
Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear - yogurt should not bother your tummy.

26. Skim Milk
If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it!


SEAFOOD

27. Shellfish (Clams, Mussels)
Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes.