Paleo Vegetarian Diet and Recipes
Paleo food diet focuses more on animal products and meat or flesh which is totally a ‘nah’ for vegans. So, for our serious committed vegans, paleo vegetarian diet is made super possible and delightful. This article discusses about paleo vegetarian diet and recipes.
Paleo Vegetarian Diet and Recipes
Paleo vegetarian diet is devoid of non-vegan food which primarily focuses on eliminating toxins including nutritional foods promoting a good healthy lifestyle. Basically, paleo veg foods are whole foods not processed food products. No added sugars, preservatives, chemical additives and no artificial food products. For example, soya oil or peanut oil are some vegetable oils that are rejected in paleo diet because they are artificially manufactured from the industrial monoculture cultivation that are loaded with PUFA- polyunsaturated fatty acids. Hence, the substitute paleo vegetarian diet will include olive or coconut oil that are much healthier due to the presence of monounsaturated and saturated fats.
Knowing about paleo vegetarian diet and recipes can help you follow paleo diet for better health. As there are some variants, it is necessary to have a list of foods to include and foods to avoid. Also beneficial are some healthy paleo vegetarian diet recipes.
Paleo Vegetarian Diet
Paleo vegetarian diet usually emphasizes on healthy fats, protein and essential nutrients for promoting and maintaining active and disease free health. Paleo veg foods are not just about going purely vegetarian, rather selecting foods based on their organic nutrition and essential nutrients. Relax it’s not that strict as you might taking it. You can have healthy and nutritious deserts, snacks, entrees, main meals that attract and satisfy both your eyes and taste buds.
A paleo vegetarian diet includes foods such as
These pure green veggies are one of the best food options for paleo vegetarian diet as they are loaded with vitamin A, C, E, K, niacin, phyto-nutrients, folate, calcium, magnesium that promotes good health by eliminating all possible ailments.
These large single seeded berries have zero cholesterol which makes them good for heart, blood and cholesterol levels are included in paleo vegetarian diet. Avocadoes are highly nutritious as they are rich in antioxidants, monounsaturated fats, potassium, magnesium, dietary fiber, vitamin A, B, C and iron.
Almonds can be included in paleo vegetarian diet as they are loaded with monounsaturated fats, potassium, fiber, calcium, magnesium, iron, vitamin A, B-6 and phyto-nutrients that promote good and active health.
As paleo vegetarian diet requires protein rich food, egg is a brilliant option to incorporate in your paleo diet. Eggs are rich in protein, monounsaturated fat, potassium, sodium, magnesium, calcium, iron, vitamin A, B6, B12, D which is enough for a healthful lifestyle.
Walnuts are the best food options for paleo vegetarian diet because they are rich in protein, omega 3 fatty acids, fiber, potassium, magnesium, iron and healthy fats that are beneficial for heart, blood and kidney health promoting an active lifestyle.
Little carbohydrates are great for maintaining good and stable health as potatoes are loaded with carbohydrates, fiber, potassium and vitamin C. Moderate carbohydrates in your food diet can help you to lose extra pounds, so can be a part of paleo vegetarian diet.
Green leafy veggies are always a good option to add in your regular diet even if you’re a non-vegan. But for paleo vegetarian diet, spinach is simple great as it has antioxidants, plant sterols, potassium, iron, vitamin A and C which gives you total nutrition warding off all possible health issues.
Another great food option included in paleo vegetarian diet is pistachio as they are full of potassium, fiber, vitamin B6 and iron. Pistachios control cholesterol levels too and are highly nutritious.
These blue green algae called as the cyanobacterium are completely rich in iron, magnesium, sodium and potassium. These are miraculously nutritional and a very good food options for paleo vegetarian diet. Spirulina is also rich in protein which means, these algae promote healthy lifestyle.
Shelled hemp seeds have less fat, zero cholesterol and high protein as well as iron. Hemp seeds have healthy fats that are omega 3 fatty acids. They lower bad cholesterol and balance blood sugar levels.
Paleo vegetarian diet extensively includes bananas as the most essential food as bananas is the store house for potassium and antioxidants that keeps cholesterol and high blood pressure under control.
Some colored veggies are nutritious too. Carrots that are loaded with carotene are a good option for sustaining great health. Carrots can lower high blood pressure, control cholesterol and balance blood sugar levels. Carrots are full of fiber, potassium and vitamin A.
Mushrooms are favorite food of paleo vegetarian diet as they are low in fats and sodium having zero cholesterol. Mushrooms have essential nutrients and antioxidants including selenium, riboflavin and niacin that help in maintaining a disease free health.
Cauliflower is a complete fibrous food which is low in saturated fats having zero cholesterol, which makes it a great vegan paleo food. Cauliflowers are a good source of vitamin C, B6, K, potassium, phosphorus, manganese, protein, riboflavin, thiamine and folate which promotes overall good health.
Paleo Vegetarian Recipes
As we have discussed about some of the most recommended foods in paleo vegetarian diet, let us now move on to recipes. All these foods can craft out delicious and delightful paleo dishes that you might love to try once at least. Vegetarian recipes can also be delicious and finger licking. Let’s have a detailed look on the seven super easy and healthy paleo vegetarian recipes.
Guacamole Stuffed Eggs
This paleo vegetarian recipe is completely gluten free and low in carbohydrates. This dish is a very good choice for those who are consistent watchers of their weight.
Ingredients – 6 hard-boiled eggs, 1 medium avocado, 2-3 teaspoon fresh lemon juice, 1 tablespoon minced jalapeno, 1 teaspoon minced red onion, 1 tablespoon chopped tomatoes, 1 tablespoon fresh chopped cilantro, kosher salt, pinch chili powder and fresh ground pepper.
Method – Cut the hard boiled eggs into half horizontally and keep the yolks aside as you need the albumin part of the egg as cups. Take a bowl and mash 2 boiled egg yolks and avocado adding cilantro, jalapeno, fresh lemon juice, tomatoes, red onion, salt and pepper.
Now after the stuffing is prepared, take the 12 eggs halves and fill them with the guacamole mixture scoops (1 scoop in a half egg). After stuffing, sprinkle some chili powder over the stuffed eggs and serve.
Baked Eggs in Avocado
A great breakfast kick for your day, this paleo vegetarian recipe is low in sugar, full of omega 3 fatty acids, high in protein which is great for heart and cholesterol.
Ingredients – 4 fresh eggs, 2 fully ripe avocadoes, 1 tablespoon chopped chives and 1/8th teaspoon of black pepper powder.
Method – Get a preheated oven on 425 degrees to bake the avocado eggs. First slice or cut 2 avocadoes into halves vertically and take out the pit with a spoon. Take out the flesh making enough space for the eggs to get baked.
Now place the avocadoes in a baking dish properly and tightly. Crack one egg in each avocado half in such a way that the egg yolk is cracked first and filled in the avocado followed by egg whites to get spilled and filled in the rest of the shell. Then place the baking dish in the oven and bake for 15-20 minutes. Take out the baking dish by removing the oven and garnish with chives, pepper or any herbs you like to serve.
Spinach, Arugula, Avocado and Artichoke Salad
This super crunchy and delicious paleo vegetarian recipe salad is loaded with all essential nutrients starting from vitamins, minerals, protein, folate, phyto nutrients to antioxidants. This salad is a best salad option to add in your main meals of the day either lunch or dinner.
Ingredients – 2 cups of arugula, 2 cups of fresh spinach, ½ cup fresh sliced cucumber, 1/2 of an avocado, ¼-1/2 of roasted artichoke hearts, ¼ cup of chopped or diced red onions, 2-3 tablespoon of shelled hemp seeds and fresh grounded black pepper and salt.
Method – Prepare all the veggies according to your ingredients, some chopped, some sliced and diced. Slice the avocado into halves by scooping out the pit. Mix all the ingredients in a large bowl for salad and dress them all with Zesty Lemon Shallot and black pepper to serve.
Crispy Pineapple Salsa
A refreshing sweet salsa for those who love sweet with nutrition! It is a very attractive and sweet sour paleo vegetarian recipe which takes less time to get prepared.
Ingredients – 2 tablespoon fresh finely chopped jalapeno, ½ finely diced ripe pineapple, 2 thinly sliced green onions, 2 tablespoon fresh lemon juice, ¼ cup finely chopped cilantro, 1 teaspoon ground cumin, black pepper and salt.
Method – Peel the outer skin of pineapple and cut horizontal slices avoiding the pits in between. Cut the slices avoiding the round ends making them squared dices. Keep the diced pineapple in a bowl aside. Add chopped jalapeno and sliced green onions to the pineapple bowl. Finally add cumin, cilantro, lemon juice, pepper and salt and mix them properly. Taste the salsa and adjust seasoning if required. Serve on the top of tacos to enjoy.
Fresh and Juicy Egg Muffins
Not exactly like the sugary delight muffins, these fresh egg muffins are the paleo vegetarian recipe masterpiece with full of energy and protein with a secret boost of vitamins and antioxidants.
Ingredients – 12 fresh eggs, olive oil or coconut oil, vegetables combo: (a) ¼ cup chopped tomatoes and fresh basil leaves, (b) ¼ cup chopped cilantro and green onion and (c) 3 cloves chopped garlic and ½ cup chopped kale.
Method – You will need a preheated oven at 350 degrees. Get your muffin tins greased with olive oil or coconut oil. If you are planning to get 3 different veggie combo muffins then, take 3 different medium bowls and beat and whisk 4 eggs in each bowl adding pepper and salt. Add your 3 different veggie combos to different bowls and pour into the muffin tins to bake them for 20-25 minutes to cook the eggs properly. After getting bakes, take out the muffin tin tray and serve the muffins with hot sauce or cheese.
Sweet Potato and Carrot Oven Fries
These oven baked super healthy fries are the great appetizer for those who are health and weight conscious. This paleo vegetarian recipe is super easy and takes less time to get prepared. You are going to get a boost of antioxidants, vitamin A and C in your diet.
Ingredients – 1 sweet potato cut into thin 4-5 cm long strips, 6-8 carrots cut into similar length strips, 2 tablespoons of dried herbs, 2 tablespoons of olive oil, 1 teaspoon salt and ½ teaspoon black pepper.
Method - Preheat the oven at 400 degree. Take a large baking sheet to toss an d sauté carrots and sweet potatoes French strips with olive oil with dried herbs adding salt and pepper. Arrange the strips in a single layer to easily flip the fries 2-3 times till they get golden brown in color. Bake the strips in the oven for about 35-45 minutes until they become crispy. Keep checking frequently to avoid them from burning. Once done, serve with garlic aioli.
Broccoli Rabe and Shitake Sauteéd
A nice fresh, green and healthy appetite which is a very popular paleo vegetarian recipe loved and appreciated by many people. This broccoli rabe is known as rapini full of all essential nutrients including plant sterols and antioxidants. Mushrooms highly fibrous and full of protein and this is what makes this recipe healthy, delicious and calorie free.
Ingredients – 1 entire broccoli rabe with timed stems, 2 cups of sliced shitake mushrooms, 4 cloves of chopped garlic, ½ onion thinly sliced, ½ tablespoon of butter or olive oil, ¼ cup of white wine or vegetable stock and salt.
Method – Bring a large vessel of water to boil to add broccoli rabe in it for 3-4 minutes. Take a frying pan and add olive oil or butter to heat on medium-high flame. Add onions to the oil followed by salt. Add chopped garlic and cook it for 3 more minutes. Add some more olive oil to add sliced shitake and white wine or vegetable stock and season it with salt and cook the mushroom until it turns little brownish.
Drain the boiled broccoli rabe and add to the frying pan with shitake and onion and cover the pan until the broccoli rabe gets softened. Remove the cover after 5 minutes and let the juices released from the rabe to get little dried. Add little salt if required and garnish it with topping it with a fried egg and serve hot.
Paleo vegetarian diet is a brilliant way to stay healthy and there are numerous paleo vegetarian recipes that you can try in addition to the above mentioned recipes. Paleo vegetarian diet foods are not only nutritious and highly energy packed but the paleo vegetarian recipes also require less time and effort to get prepared.