Vegetarian snacks for the holiday table

Each of us knows that vegetarianism involves abandoning animal products in favor of plant foods. However, this direction also has its own nuances and several branches that have certain characteristics. Lacto-ovo vegetarianism is one of the forms of the nutritional system, according to which the consumption of dairy products and eggs is allowed.

If you decide to completely switch to plant foods, try to start with a similar version of the nutrition system, with the help of which giving up animal products will be less “painful” for the body. In the future, you can easily move on to more rigid forms, gradually replenishing the cookbook with delicious recipes for vegan pancakes, soups, etc.

What can you eat

What does the diet of a modern lacto-ovo vegetarian include? The standard list of names, which is also suitable for other forms, looks like this:

• Fruits vegetables.
• Beans, grains, cereals and cereals.
• Nuts and seeds.

Further, it is replenished with the following names, characteristic specifically for the lacto-ovo direction:

• Honey, mushrooms and vegetable oil.
• Eggs – no more than 1-2 pieces daily.
• Dairy products.

There are no restrictions on heat treatment. Products can be boiled, baked, stewed, fried, salted, pickled, canned and simply eaten raw.

Ovo-vegetarian diet

An ovo-vegetarian diet can include all fruits, vegetables, squash, legumes and grains such as rice, quinoa and barley. All seeds, spices and herbs, eggs and products containing eggs such as egg whites, mayonnaise, egg noodles and some baked goods.

The diet excludes all meat products of animal origin, including beef, chicken, steaks, shrimp, fish, and pork. Also excluded are all dairy products, including cow's milk, goat's milk, cheese, ice cream, butter, and all products made from these dairy products, including cheese pizza, whey protein, cream cheese, sour cream, and many baked goods.

pros

The advantages of an unusual vegetarian system include:

• Effective fat burning. If you delve deeper into lacto-ovo vegetarianism, you can see a huge similarity with the well-known protein diet (the only difference is the absence of chicken meat in the diet).
• The muscles are not depleted. The menu contains a sufficient amount of protein, which allows athletes not to worry about their muscle mass. By adhering to such a vegetarian diet, the relief will always please you.
• Intake of sufficient amounts of useful nutrients. Compared to vegans, lacto-ovo vegetarians get much more nutritional benefits from their food. The body constantly receives useful elements.
• Dishes containing only eggs and dairy products are available everywhere. If you are planning a trip, or have a trip to a restaurant ahead, you don’t have to worry about food. There are always suitable dishes on the menu. You definitely won’t have to make a complex in front of your friends.
• No swelling or slagging. When preparing dishes, less salt is used, as a result there is no retention of water and harmful substances in the body.
• Normalization of the gastrointestinal tract.
• Reducing cholesterol to normal levels.

Vegetarian Snack Recipes

Vegetarianism is one of the most controversial dietary principles among nutritionists, but even if you are not ready to give up steaks and cutlets, light vegetable dishes should not be excluded from your menu. Simple snacks for vegetarians will help you out during fasting, and they are also indispensable in the process of losing weight. Amazing toasts, rolls, tartlets will amaze you with their variety, but most importantly - they are incredibly tasty!

Cook together!

The beauty of simple snacks is their versatility. Light treats can be offered to guests at a party, taken on the go, or eaten as a healthy snack. Often we don’t have time to prepare breakfast, but this is the most important meal of the day! Crispy bean and feta toast takes only 10 minutes but will give you a boost of energy, and spinach and zucchini pancakes are rich in essential protein and vitamins. Vegetarian snacks for the holiday table can be decorated in a variety of ways. Savory tartlets with cauliflower, delicious bell pepper rolls or a magnificent julienne with mushrooms - you are sure to find dishes to your liking in the selection. For a buffet table, prepare deep-fried pumpkin balls with hazelnuts, with a light sour cream sauce and original skewers; this dish will conquer even the most fastidious gourmets. Lavash snacks have long been loved by housewives. Add vegetables, nuts, fruits or mushrooms to the filling - only your imagination can limit you! Georgian red bean lobio is an excellent solution for a family dinner. Just don’t forget to add spices and herbs, they will give the dish an unforgettable aroma! Ovo-lacto snacks are also quite popular among vegetarians; a prime example of such a treat is fried Adyghe cheese in broccoli sauce. The cheese can even be cooked over an open fire; the dish will benefit from the slight smell of smoke! From holiday vegetarian appetizers to everyday menu items, in pita bread or tartlets, these simple, healthy treats are always a hit!

A little about the benefits

Even if you don’t consider yourself a vegetarian, just try to include more light vegetable dishes in your diet - your body will thank you. And there are several reasons for this:

• Plant foods are rich in vitamins and minerals.
• Fiber helps cleanse toxins.
• Antioxidants slow down the aging process.
• Vegetarian dishes are easily satisfying with a minimum of calories.

We've rounded up the best easy vegetarian snack recipes so you can enjoy delicious, healthy meals. Cook with pleasure, Bon appetit!

Minuses

• Milk protein is much less digestible for animals. Various intestinal disorders may occur.
• The supply of the most important complex of essential amino acids, which is found only in animal food, is insufficient.
• Iron deficiency is possible, leading to anemia, loss of appetite, and hormonal disorders.
• Deterioration of hair, nails and skin due to lack of vitamin B12.

Helpful advice. All these disadvantages can be eliminated if you choose the right products, lead a healthy lifestyle and constantly visit your doctor. Think through all the moments in advance, protect yourself and your body.

Contraindications

Since among all other movements, lacto-ovo vegetarianism has the most gentle and balanced nutritional system, it has the most adherents. This is where many begin their journey into this ideology; this is an excellent starting point for moving on to all the other steps leading to veganism.

Despite all the positive aspects of this technique, you need to know that even it has a number of contraindications, which include:

• serious problems with the gastrointestinal tract;
• anemia;
• anorexia;
• hormonal imbalances;
• any problems with the nervous system.

For these diseases and conditions, doctors strongly do not recommend excluding meat and fish from the diet. They contain animal protein, which the body needs to cope with these ailments.

Many people argue that eggs and milk also contain it, but this is not entirely true. If you thoroughly understand this issue, egg and milk protein, unlike meat, do not contain a full set of amino acids and are much less digestible by the intestines. So there is still a difference.

Pickled grilled cheese

A snack that will go away in minutes.

• 300 g “Adygei” cheese;
• 3 cloves of garlic;
• 3 tbsp. l. olive oil;
• salt and herbes de Provence to taste.

Cut the cheese into large pieces. In a bowl, mix oil, salt, spices and pressed garlic. Roll the cheese in aromatic oil and fry on a grill over coals over moderate heat until golden brown. Serve immediately.

Potential Disadvantages of Lacto-Ovo Vegetarianism

Although a vegetarian diet has many benefits, proper dietary planning is essential to prevent adverse health effects.

Below are some factors to consider when adopting a lacto-ovo vegetarian diet.

Potential need for supplements

A vegetarian diet can provide sufficient nutrients to the human body, but special attention should be paid to the intake of iron, protein, zinc and omega-3 fatty acids. If dietary sources of these nutrients are not available, supplementation may be recommended.

• Protein is essential for good health . Vegetarian sources of protein include eggs, dairy, beans, peas, lentils, tofu, grains, nuts and seeds. Foods rich in the amino acid lysine, a building block of protein often deficient in plant-based diets, include legumes, nuts, seeds and eggs.
• Iron carries oxygen in your body . Vegetarians may require 1.8 times more iron than omnivores. Vegetarian sources of iron include tofu, beans, lentils, fortified grains, almonds and leafy greens. Foods rich in vitamin C, such as citrus fruits and peppers, can improve iron absorption.
• Zinc supports growth, wound healing, and a healthy immune system . Some plant-based foods rich in zinc include beans, peas, lentils, tofu, peanut butter, cashews, grains and fortified cereals.
• Omega-3 fatty acids include EPA, DHA, and ALA (precursor to EPA and DHA) . They support heart, eye, skin, nerve and brain health. Taking an algal oil supplement and eating foods like walnuts and flax seeds can help you meet your omega-3 needs.

The importance of diet quality

With the growing popularity of plant-based diets, there are many vegetarian foods you can choose from.

However, many foods marketed to lacto-ovo vegetarians are packaged and processed—meaning they can be high in sugar, salt, unhealthy fats and oils, and calories.

Be sure to check the ingredients list on the product label to decide if it is right for you.

Summary:

Lacto-ovo-vegetarian diets must be properly planned to meet your nutritional needs, especially protein, zinc, iron and omega-3 fats. Be sure to check the ingredient lists on factory-made vegetarian products to see if packaged vegetarian products meet your health goals.

Potato salad with egg, cucumber and onion

A simple and satisfying salad from your favorite potatoes with a boiled egg and pickled cucumber. Take note!

• 2 potatoes;
• pickle;
• a bunch of green onions;
• egg;
• a little fresh parsley and dill;
• 30 ml vegetable oil;
• salt and black pepper to taste.

Boil unpeeled potatoes and eggs until tender. Cool, peel and cut into cubes. Chop the cucumber. Finely chop the washed and dried greens. Mix all ingredients in a salad bowl, season with salt, pepper and vegetable oil.

Lettuce rolls with spicy filling

Juicy, bright and satisfying lettuce rolls with cheese, eggs and garlic can be served on weekdays and on holidays.

• 10 lettuce leaves;
• half a bell pepper;
• 2 boiled eggs;
• 100 g hard cheese;
• 2 cloves of garlic;
• mayonnaise to taste.

Boil the eggs, cool and peel. Grate eggs and cheese on a fine grater. Pass the garlic through a press. Cut the bell pepper into long strips. Mix cooked cheese, eggs, garlic and mayonnaise in a bowl. Place a spoonful of filling, a strip of pepper, and roll into a roll in the middle of a lettuce leaf that has been washed and dried with a paper towel. You can fasten the rolls with a skewer.

Sample menu for lacto-ovo vegetarians

Here's a 5-day meal plan to get you started on a lacto-ovo vegetarian diet. Adjust it according to your tastes and preferences.

Monday

• Breakfast : scrambled eggs with vegetables and toast with butter
• Lunch : Mixed green salad with tofu, drizzled with olive oil and vinegar, served with a handful of nuts and raisins
• Dinner : vegetarian sandwich with cheese, lettuce, tomato and onion, served with grilled asparagus

Tuesday

• Breakfast : fruit-yogurt smoothie with hard-boiled egg
• Lunch : pasta salad with beans, cheese and vegetables, served with a side dish of grapes
• Dinner : seitan and vegetable kebab with a side dish of berries

Wednesday

• Breakfast : oatmeal with apples and cottage cheese
• Lunch : Tempeh and vegetable wrap, served with carrots and hummus
• Dinner : Grilled cheese and tomato soup, served with roasted vegetables

Thursday

• Breakfast : spinach quiche and fruit
• Lunch : vegetables and cheese tortilla pizza
• Dinner : lentils with fried potatoes

Friday

• Breakfast : avocado, hummus and banana
• Lunch : sandwich with chickpea salad and vegetable soup
• Dinner : nachos with beans, cheese, ground soy, sour cream, salsa, avocado and black olives, served with fruit

Easy Snack Ideas

Here are some easy, lacto-ovo vegetarian snacks if you're feeling hungry between meals:

• hard boiled eggs
• mixture of nuts, seeds and dried fruits
• banana slices with almond butter
• raw vegetable sticks with hummus
• yogurt with berries and seeds
• roasted chickpeas
• whole grain crackers with guacamole
• popcorn with parmesan cheese
• celery with peanut butter and raisins

Summary:

Using vegetarian products, you can prepare many healthy and delicious meals and snacks. The sample menu above shows what five days of a lacto-ovo vegetarian diet might look like, as well as several snack options to enjoy between meals.

Recipes

There are no problems with the selection of recipes that would correspond to the principles of this movement.

Pasta in creamy sauce

• Durum pasta – 300 grams.
• Cream – 200 milliliters.
• Nuts – 100 grams.
• Garlic – 2 cloves.
• Butter – 20 grams.
• Onion – 1 piece.

• Boil the pasta as directed on the package.
• Finely chop the onion and greens.

Helpful advice. Parsley is ideal for this dish.

• Heat nuts, for example walnuts, in a frying pan for a couple of minutes and grind them into small grains.
• Sauté finely chopped garlic in oil until golden.
• We throw onion and parsley to it.
• Mix thoroughly, pour in the cream, and add the nuts.
• Let's make the sauce. We evaporate it until the volume is reduced by half.
• Throw the boiled pasta into a gentle sauce, stir and place on serving plates.

Eggplant soup

• Eggplants – 500 grams.
• Onions – 1 piece.
• Vinegar – 30 milliliters.
• Garlic – 2 cloves.
• Spices, oil, thyme - to taste.

• Peel the vegetables and cut into small pieces.
• Add chopped garlic, vinegar and thyme to them.
• Fry the garlic-eggplant mixture in a frying pan until completely cooked.
• In a saucepan, fry a clove of garlic and chopped onion.
• Add half a liter of water and fried eggplants to it.
• First we boil, then simmer over low heat for half an hour.
• Beat with an immersion blender.
• Pour into portioned plates and serve.

Green soup with egg

Summer soup of vegetables and seasonal greens with boiled egg. Simple, healthy and very quick to prepare.

• 3 potatoes;
• carrot;
• bulb;
• 100 g sorrel or spinach;
• 2-3 boiled eggs, hard-boiled;
• a bunch of green onions;
• a small bunch of dill;
• 2 liters of water;
• salt to taste;
• a couple of tablespoons of vegetable oil.

Wash and peel vegetables and herbs. Cut the potatoes into cubes, put them in a large saucepan, cover with water and put on fire. After boiling, cook until done.

Fry diced onions and carrots in a frying pan in oil until soft, add to potatoes.

Chop sorrel or spinach, greens with a knife. Peel the eggs and chop coarsely.

When the potatoes are ready, add the sorrel (spinach), eggs, and herbs into the pan, cook for two minutes and turn off. Let the soup sit, covered, for about 10 minutes before serving. Sour cream is a must!