Vegetarian Diet
A vegetarian diet focuses on eating a wide variety of plant-based foods—fruits, vegetables, whole grains, legumes, nuts, and seeds—while excluding meat, poultry, fish, and sometimes other animal products.
vida functional nutrition
RECIPES
Breakfast
Fluffy Omelet Recipe
Ingredients:
- 3 eggs
- 1/2 cup cottage cheese
- season to taste
Summer Smoothie Recipe
Ingredients:
3/4 cup Non-fat yogurt
1 cup of frozen raspberries
Creatine (dose as needed)
1/2 oz Tart Cherry
1 tablespoon of hemp hearts
Vegetable Dishes
Cauliflower Steaks with Chimichurri
For the Cauliflower:
2 heads cauliflower you will have extra
3 tablespoons avocado oil divided
1 teaspoon garlic powder
1/2 teaspoon cumin
1/2 teaspoon paprika
1 teaspoon salt
For the Chimichurri:
1/2 cup flat leaf parsley finely chopped
1 tablespoon fresh oregano or 1/2 tsp dried
3-4 cloves garlic
3 tablespoons red wine vinegar or sub lemon juice
1/2 teaspoon kosher salt
1/4-1/2 teaspoon red pepper flakes to taste
1/4 cup olive oil plus more to taste
Other Serving Suggestions: Garlic Green Beans & Dijon Garlic Potatoes
Loaded Mediterranean Street Fries
Double Parmesan-Crusted
Delicata Squash
Ingredients:
- 2 delicata squashes, washed
- 3 tbsp olive oil
- 2 tsp dried thyme
- 1 tsp freshly ground black pepper
- 1 cup grated Parmesan cheese
Roasted Beets
Side Dishes
Lemony White Bean Quinoa Salad
Ingredients:
1 ½ cups COOKED quinoa* (1/2 cup dry quinoa yields ~1 ½ cups cooked)
1 (15 oz.) can white beans, drained and rinsed (we like cannellini or butter beans // or sub ~1 ½ cups homemade)
1/2 cup finely chopped parsley, large stems removed (either kind will work, but flat leaf Italian parsley is best)
2 Tbsp lemon juice
1 Tbsp extra virgin olive oil
2 Tbsp finely chopped red onion
2-3 small cloves garlic, minced (2-3 small cloves yield ~1 Tbsp or 9 g minced)
1/2-3/4 tsp sea salt
1/2 tsp ground black pepper
1/4 tsp red pepper flakes
Cottage Cheese Dip
Ingredients:
2 cups whole milk cottage cheese
1 teaspoon onion powder
2 tablespoons fresh dill, plus more for garnish
2 12/ tablespoons lemon juice
1/2 teaspoon lemon zest
1/2 – 1 teaspoon salt, plus more to taste
1/4 teaspoon black pepper
2 cloves garlic clove, smashed
1 1/2 tablespoons olive oil
chopped parsley, for garnish
Holiday Hummus Board
Roasted Garlic and Parmesan Hummus with Rosemary oil
Ingredients:
- 1/2 cup olive oil
- 2 sprigs fresh rosemary
- 2 cups roasted garlic hummus see my recipe below
- 3/4 cup grated parmesan cheese
- 1 tablespoon white miso paste
- toasted sesame seeds for topping
Salads
Broccoli Slaw Recipe
Ingredients:
1 Granny smith apple peeled and julienned.
1 tablespoon fresh lemon juice
24 ounces broccoli slaw
1/2 cup cranberries
1/2 cup raisins
1/2 cup sunflower seeds
Dressing Ingredients:
1/2 cup mayonnaise
2 tablespoons apple cider vinegar
1 tablespoon coconut aminos
2 tablespoons honey
1 teaspoon celery seed powder
Kosher salt to taste
Black pepper to taste
Bok Choy Stir Fry Recipe
Ingredients:
1 tablespoon sunflower oil (or any high-heat oil)
4 ounces shiitake mushrooms, stems removed, sliced
½ small head broccoli, florets chopped, stems peeled into strips
2 scallions, chopped
2 baby bok choy, sliced vertically into quarters
½ cup edamame
1 carrot, peeled into thin strips
4 ounces brown rice pasta
2 teaspoons sesame seeds
sambal or sriracha, for serving
Fun Slaw Recipe
Looking to get more nutrition in your diet? Patients are always asking for creative ways to get more vegetables in their meals. Try out this simple and nutritious slaw created by one of our Nutritionists.
Ingredients:
Carrot
Cabbage
Cilantro
Red onion
Lime juice
Mayo
Smoked Paprika
Garlic salt
Desserts
High Fiber Chocolate Pudding
Ingredients:
- 1 cup unsweetened almond milk you can use any non-dairy milk you like.
- 3 tbsp chia seeds
- 1 scoop dairy free chocolate protein powder or 1/2 cup cacao powder
- 2 tbsp maple syrup, add more if you like it sweeter.
Silken Tofu Smoothie
Ingredients:
¾ cup (180 ml) cold milk I use unsweetened soy milk
3-4 ice cubes
6 ounces (120 g) silken tofu
1 heaped tablespoon cocoa powder
2 tablespoons almond butter sub peanut butter
1 tablespoon maple syrup
¼ teaspoon vanilla extract
1 pinch of salt
Dairy Free Pumpkin Custard
Ingredients:
- 1¼ cup full-fat coconut milk
- 4 large eggs
- ½ cup maple syrup
- ¾ cup canned pumpkin purée
- 1½ teaspoons pumpkin spice blend
- ½ teaspoon vanilla extract
- ¼ teaspoon Diamond Crystal brand kosher salt
Optional Toppings:
- whipped coconut cream
- ½ cup toasted coconut flakes
High Protein Pumpkin Pie
Ingredients:
- 1 can (15 oz) pumpkin puree (not pumpkin pie filling)
- 1/2 cup full-fat cottage cheese
- 3 large eggs
- 2 tbsp cornstarch
- 1/2 cup sweetener of choice (e.g., maple syrup for natural sweetness or allulose for a low-carb option)
- 2 tsp ground cinnamon
- 1/2 tsp ground nutmeg (optional for extra warmth)
- 1/4 tsp ground ginger (optional)
- 1/4 tsp ground cloves (optional)
- 1 tsp vanilla extract (optional for added flavor)
- Pinch of salt
It’s important to ensure adequate intake of nutrients like protein, iron, calcium, vitamin B12, and omega-3 fats, which can be obtained from thoughtfully selected plant-based sources (e.g., beans, lentils, fortified products, nuts, seeds, and leafy greens) or through supplements if needed.
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