IFYOU’REVEGETARIANORVEGAN...

Sunday Independent (Ireland) - Living - - THE END OF ALL DIETS -

Sadly for peo­ple who would pre­fer to avoid an­i­mal prod­ucts, the most nu­tri­ent-dense foods are meat, fish, eggs and dairy foods. A num­ber of vitamins are only found in foods of an­i­mal ori­gin: retinol (which is the form in which the body needs vi­ta­min A); D3 (which is the form in which the body needs vi­ta­min D); K2 (which is the an­i­mal form of vi­ta­min K) and vi­ta­min B12.

If you are veg­e­tar­ian, eggs and dairy prod­ucts will be your best food choices. If you are ve­gan, it will be veg­eta­bles, beans and pulses. If you put any­thing starchy on your plate, it is surplus to nu­tri­tional re­quire­ments. You can have carb meals, but try not to have too many too of­ten and al­ways be aware that you could be eat­ing a fat meal that would be more nu­tri­tious. You can cook chicken in the oven, in its own juices, with ab­so­lutely noth­ing else — but for more flavour, stuff it with gar­lic and fresh lemon as fol­lows. Serves 4

In­gre­di­ents 1 medium-sized chicken 6-8 gar­lic cloves 1 lemon, quar­tered

Method 1) Pre­heat oven to 350°F/175°c/gas mark 4. 2) If chicken con­tains giblets, re­move and then stuff gar­lic cloves and lemon quar­ters into cav­ity. 3) Cook chicken breast down for the first 30 min­utes to al­low juices to pen­e­trate breast meat, and then turn over. 4) Cook for a fur­ther 30-60 min­utes. Serve with a se­lec­tion of veg­eta­bles in win­ter or mixed salad in sum­mer.

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