HEALTHY
RESOLU TIONS
Vegan
Be aware that protein needs are about 10%
If the vegan diet is not planned properly, the
higher in vegans because of lower digestibility
body could miss out on essential nutrients,
of plant proteins.
including calcium, iron and vitamin B-12.
PEACE, LOVE, VEGAN.
A variety of plant foods should be consumed
Iron in plant foods has a lower bioavailability
throughout the day to meet essential amino
acid requirements. Consider a multivitamin
since it is often bound to a substance called
phytates. By adding food with high vitamin C to
meals or snacks, the effect of phytates can be
A vegan diet is a fully plant-based diet that
when beginning the diet.
excludes all foods made from animals or animal
countered, and it can help increase absorption.
byproducts (dairy and eggs).
People choose
vegan for a few
ecor
reasons. They may have a concern about
the treatment of farmed animals. They
may strive for a more environmentally
sustainable lifestyle, or they may want to
improve their heath.
The vegan diet increases vegetable,
fruit and fiber intake much higher than
the average American diet, as well as
lowers saturated fat and cholesterol
intake. This has shown to have positive
health benefits, including lowering a
person's body mass, reducing occurrence
of hypertension and heart disease, and
lowering the risk of certain cancers.
VEGAN
BOLOGNESE
Total Time: 40 minutes | Serves: 6
2 Tbs vegetable oil
1 (8 oz) pkg mushrooms,
STA
Heat the oil in a large sauté pan
finely chopped
1/2 large eggplant, small diced
1/2 yellow onion, small diced
over medium heat. Add mushrooms,
eggplant, onions and garlic. Sauté for
5 to 7 minutes until soft. Add tomato
4 cloves garlic, minced
2 Tbs tomato paste
2
4
paste. Stir to coat the vegetables.
Cook for 1 to 2 minutes until tomato
1/2 cup red wine
1/4 cup STAR® Balsamic Vinegar
paste begins to caramelize. Stir in
the wine and vinegar to deglaze
PROTEIN
CHOLESTEROL
FIBER
1 (28 oz) can San Marzano tomatoes
1 Tbs Italian seasoning
the pan. Allow the liquid to reduce
slightly. Add tomatoes. Use a wooden
1 tsp salt
1 tsp black pepper
cooked pasta, for serving
fresh basil, for serving
spoon to break up the tomatoes. Add
the seasonings, and simmer for 20
Per Serving (sauce only):
Calories: 119, Fat: 6 g (1 g Saturated Fat), Cholesterol: 2 mg.
Sodium: 405 mg, Carbohydrates: 12 g, Fiber: 4 g. Protein: 3 g.
minutes. Serve over cooked pasta,
and garnish with basil.
We recommend always checking with your doctor before starting a diet.
BROOKSHIRES.COM 0