We regularly eat meat free meals in our family for many reasons including health (as well as having a daughter who is vegetarian). Unfortunately, many vegetarian or vegan choices can be processed and full of additives and therefore not as beneficial for health (or the environment) as many people think. This is such a simple and easy to create meal using fresh ingredients which are inexpensive and easy to obtain – we urge you to give it a try.
The compounds in mushrooms not only help to boost the immune system but help to prevent auto-immune diseases such as arthritis and lupus. Like most plant foods, they have anti-cancer properties. They are a source of protein and many B vitamins, potassium, and iron. The larger and older mushrooms such as Portobello ones contain more benefits and have a richer flavour and meatier texture.
Onions are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, help to lower bad LDL cholesterol and raise good HDL cholesterol thus reducing the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).
Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers, lower the risk of infections and mop up free radicals; unstable molecules produced by the body in response to the environment, stress etc. which can cause harm to the body and cell malformation). Beta carotene is converted by the body into vitamin A; essential for growth, boosting immunity and healthy eyesight. As vitamin A is a fat soluble vitamin, cooking with a little oil helps the body to absorb more of this nutrient.
Potatoes cannot be counted as one of your 5 a day but are high in vitamin c, potassium and some B vitamins.
The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.
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