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Het Pescatarische Kookboek in 30 Minuten
Paperback
Publisher Price: $43.99
ISBN13: 9781837626205
Publisher: Wendy Oleg
Published: Aug 31 2022
Pages: 224
Weight: 0.67
Height: 0.47 Width: 6.00 Depth: 9.00
Language: Dutch
Een pescatarisch dieet is een flexibel vegetarisch dieet dat vis en andere zeevruchten omvat. Wanneer je vis toevoegt aan een vegetarisch dieet, pluk je de volgende voordelen:
Viseiwit verhoogt de verzadiging in vergelijking met rundvlees en kip. Hierdoor heb je snel een vol gevoel en eet je niet te veel. Als je wat kilo's kwijt wilt, is dit het juiste moment om een pescatarian dieet te gaan volgen.
Calcium is uiterst belangrijk voor de gezondheid van uw botten. Alleen groente eten voorziet je lichaam niet van voldoende calcium. Maar het toevoegen van vis aan een vegetarisch dieet wel
Vette vis is een geweldige bron van omega-3-vetzuren. Deze zuren helpen ontstekingen in het lichaam te verminderen, wat op zijn beurt het risico op obesitas, diabetes en hartaandoeningen vermindert.
Vergeleken met andere dierlijke eiwitten draagt het consumeren van vis minder bij aan de uitstoot van broeikasgassen. Zo bescherm je het milieu en je gezondheid.
Voor sommigen kan het eten van groenten, fruit en noten saai zijn. Het toevoegen van vis of andere zeevruchten helpt de smaak en de algehele sfeer van de lunch en/of het diner te verbeteren.
Veel mensen zijn allergisch voor eieren, lactose-intolerant, of willen geen vlees of zuivelproducten eten. Voor hen kan vis een goede bron zijn van complete eiwitten, calcium en gezonde vetten.
WAT ETEN PESCATARIN?
ZEEVRUCHTEN: Makreel, zeebaars, schelvis, zalm, tonijn, Hilsa, sardines, Pomfret, karpers, kabeljauw, kaviaar, mosselen, rivierkreeften, oesters, garnalen, kreeft, krab, inktvis en sint-jakobsschelpen.
GROENTEN: Spinazie, snijbiet, radijsgroenten, wortelgroenten, Bengaalse gramgroenten, rode biet, wortel, broccoli, bloemkool, kool, Chinese kool, zoete aardappel, radijs, raap, pastinaak, boerenkool, komkommer en tomaat.
VRUCHTEN: Appel, banaan, avocado, aardbeien, bramen, moerbeien, bosbessen, kruisbessen, ananas, papaja, drakenfruit, passievrucht, watermeloen, meloen, guave, perzik, peer, pluot, pruim en mango.
EIWIT: Kidneybonen, linzen, vis, paddenstoelen, Bengaalse gram, spruiten, black-eyed peas, cowpeas, kekerbonen, sojabonen, sojamelk, edamame en tofu.
HELE GRANEN: Bruine rijst, gerst, gebroken tarwe, sorghum, meergranenbrood en meergranenmeel.
VETTEN & OLIN: Olijfolie, avocado-olie, visolie, ghee, zonnebloemboter en rijstzemelenolie.
Nuts & Seeds Amandelen, walnoten, pistachenoten, macadamianoten, pijnboompitten, hazelnoten, zonnebloempitten, meloenzaden, pompoenpitten, chiazaden en lijnzaad.
Kruiden & Specerijen Koriander, dille, venkel, peterselie, oregano, tijm, laurier, chilivlokken, chilipoeder, Kashmiri rode chilipoeder, kurkuma, koriander, komijn, mosterdzaad, Engelse mosterd, mosterdpasta, steranijs, saffraan, kardemom, kruidnagel, knoflook, kaneel, gember, foelie, nootmuskaat, piment, uienpoeder, knoflookpoeder en gemberpoeder.
DRANKEN: Water, kokoswater, detox water>, en vers geperste fruit/groentesappen.
Met deze ingrediënten kun je gemakkelijk een dieetplan bedenken dat qua voedingswaarde in balans is. Bekijk dit voorbeeld van een pescatarisch dieetplan.
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