The Pescetarian Diet
September 5, 2014
Leading a pescetarian lifestyle is similar to leading a vegetarian one. The only difference there is between the two lifestyles is that pescetarians eat shellfish and fish in addition to the diet that vegetarians observe. However, major vegetarian organizations do not recognize pescetarians as being true vegetarians. Pescetarians believe that the lifestyle they lead has the potential to improve the health considerably, reduce the death of land animals as well as improve the overall condition of the planet as a whole. If you are however new to this lifestyle, you probably are wondering what exactly the diet includes. Well, to find out more on the pescetarian lifestyle, read on.
Just like vegetarians, pescetarians do not feed on birds or land animals. As such chicken, pork, beef and any type of poultry is not included on the menu. However, they do eat sea food including crustaceans, mollusks and fish. This includes foods such as tuna, lobsters scallops, shrimps, oysters and tuna. These foods may be prepared in any way provided no other animal flesh is added to the food.
Vegetables and fruits are the main dish for pescetarians just like the vegetarians. They eat any type of fruit, grain, vegetable, seed, nut and bean, in addition, they can also eat proteins that are plant based such as tempeh and soy. However, some pescetarians rely more on nuts, dairy and beans for their protein supply. They eat seafood and fish on occasionally. Some have in the least a single seafood meal every week.
The fact that one is leading a pescetarian lifestyle does not necessarily mean that they are healthier. Just like being a vegetarian does not necessarily equals good health. There are very many junk foods snacks that are not made from animal products such as snack cakes, potato chips, cookies and creams. As a result, pescetarians still have to keep their fat intake in check despite the fact that they do not eat birds or animals.
Dairy and eggs
For most pescetarians just like the vegetarians, eating eggs and dairy is more of a personal choice that is based on the opinions and values of the dairy system. As such it is never best to assume that pescetarians feed on dairy when you are preparing food. It is always recommended that you ask lest you end up with food that has no one to eat it.
All in all, just like vegeterains, pescetarians stand to benefit a lot health wise if they follow this diet to the tiniest of detail.
Facts About Popular Pescetarian Recipes
September 5, 2014
Most pescetarian recipes are appetizing and delicious for vegetarians and those who love sea food.
You just need to know how to prepare them. When prepared well, these dishes become a small obsession. They have the health benefit of reducing red meat consumption. This will in turn safeguard you from various life style diseases.
Details About Popular Pescetarian Recipes
(a) King Prawn and Crab Spaghetti
Fresh spaghetti from the super market can save you from all the hassle of preparing your own pasta. You can then purchase fish from a nearby local fish market. You will then have the main ingredients for preparing this unique seafood dish. This dish is usually fresh, light and perfect summer staple. You can use scallops or crab meat to be keen on the hassle of eating crab legs.
(b) Pan Fried lemon Sole With Brown Shrimp
The ingredients for this dish are available in a number of supermarkets. You can buy a half pack of brown shrimp for preparing one meal. You can also substitute the shrimp with frying some shallots with potato.
It is a very perfect meal which is rich in proteins and low in carbohydrates and fats.
(c) Vegetarian Chilli Non Carne
The recipe is moderately hot but you can take it a notch higher by adding an extra tea spoon of chili or two. Red wine is added to improve the overall taste of this recipe. You should also use a high quality vegetable stock pot to add flavor.
(d) Sweet Banana and Walnut Loaf
Walnuts and banana chips improves the crunchy texture of a soft moist loaf. You should use overripe bananas because they are easy to mash. They will also not leave disgusting lumps in the loaf. This recipe is more of a cake than bread.
(e) Marinated Tuna Steak
This recipe gives you a unique combination of sour, salty and sweet flavor. It is among the most delicious Pescetarian dishes.
(f) The Tuna Ball
This is tasty and healthy recipe rich in vitamin D and omega-3 fatty acids. Cheese provides vitamin D while tuna provides niacin and omega-3 fatty acids.
(g) Baked Dijon Salmon
This recipe incorporates mustard which is a perfect sauce for salmon. The recipe also has parsley which is rich in vitamin K. Salmon also has countless healthy benefits.
(g) Crunchy Baked Fish
This is a recipe that is very rich in omega-3 fatty acids. It is also very simple to prepare. It is usually served with coffee. It is ideal for dinner, lunch and breakfast.
(h) Grilled salmon
This recipe has distinct flavor and creamy texture. It is also over delicious and tasty. Salmon is rich in omega-3 fatty acids, selenium, vitamin D and protein.
(i)Caribbean Fish with Mango Salsa
This recipe is very healthy and delicious. It is very rich in vitamin C, fiber and protein.
In conclusion, there are countless healthy and tasty pescetarian recipes. You just need to master simple tips on how to prepare them. These recipes will help you to reduce consumption of red meat. These recipes are very rich in vitamin C and proteins.
The Pescatarian Diet Information
September 5, 2014
Being a pescatarian can be very rewarding. It is not only a diet, it is a lifestyle. The difference between a vegetarian and a pescatarian is that a pescatarian eats fish and shellfish in addition with vegetables. Pescatarians believe that this lifestyle is very healthy and it can help out a lot of people. It is true, it is very healthy. Fish is very healthy. Keep in mind that if you choose this diet, don’t think that you will automatically be healthy. It is a long process and you have to avoid junk foods that don’t have meat. If you are thinking of trying out a pescatarian diet and you don’t know where or how to start, read on.
In comparison with a vegetarian diet, the pescatarian diet, offers a wider variety of foods. It is very easy to make yourself a nice balanced meal and even if you eat out you will easily be able to find fish shrimps and other seafood products. So you are able to find a wide variety of things for you to choose from.
A one day sample of the pescatarian day is very simple.
· Breakfast- Oatmeal and Eggs- calories: 254
- One pack of high fiber oatmeal
- 1 piece of fruit
- 2 hardboiled egg whites
· Lunch- Sandwich Tuna- calories: 350
- Tuna fish ( about 4 ounces)
- 1 tablespoon of light mayonnaise
- 2 slices of wheat light bread
- 1 cup of carrot juice
· Snack- Crackers and Cheese- calories: 125
· Dinner- Pasta with Broccoli and Tofu- calories: 435
- 1 cup of pasta. But it needs to be whole wheat pasta
- Some light balsamic. 2 tablespoons
- 85 grams (3 ounces) of tofu and � cup broccoli
As you can see above, there is quite a big variety in a day of being on the pescatarian diet. You are not going to starve to death, it’s not about that. It’s about eating healthy and being healthy overall. If you decide to follow this diet or lifestyle you are not going to be healthy instantly. There are a lot of junk foods out there that doesn’t contain any meat. Junk foods such as potato chips, fried chips, anything that is friend is not healthy. So you have to be careful and not let yourself driven by temptations. But if you decide to eat something like that from time to time, it’s fine. But be careful not to overdo it.
Overall is great if you want to make a change and want to start something different. Some people can’t eat only vegetables. That’s why the pescatarian diet is so great. You have a wide variety of foods to choose from.
Pescetarianism : A Contemporary Diet
September 5, 2014
World is moving faster and people are searching for simple and more unique ways to stay healthy. Overcomplication of dietary habits leads to making the diet less effective and more hard. Pescetarian diet is a Hybrid and contemporary method and has shown massive drops in Cholestrol levels and a notable increase in Vitamin and Mineral intake in it’s ardent followers.Coming to what is Pescetarianism, It is a dietary habit that excludes meat of land animals and birds, and includes sea-food like fishes , mollusks etc and also comprises vegetables, fruits and nuts. It is optional to add eggs and other dairy products in your diet.
The main reason for Pescetarianism to avoid land meat, is that land meat comprehends fecal bacteria, toxins, uric acid etc. Also meat is covered in chemicals and pesticides , and a single bite contains about seven different carcinogens( Cancer causing agents)Another shocking fact reveals that the primary source of nuclear radiation contamination in human beings is from beef products!
The vital reason for this modern diet to rise is the prodigious results seen in Pescetarianists. It drastically reduces the risk of heart disease,obseity,diabetes,arthritis etc. Yale College Vegetarian Society says that almost 80% of cancer are preventable through a modern Pescetarian diet (i.e a diet with low fats and oils and high fibre intake.A Pescetarian diet mainly conists of omega-3 fatty acids that help improve cognitive thinking.The diet gives enough iron supplement through fishes, fruits,veggies and whole grains. Fitness freaks need not worry, as sufficient protein is guaranteed through consumption of healthy amounts of legumes, tofu, grains etc.For those ecologists, conservationists or any kind of activists, no need to sweat. This diet is totally eco-friendly, it cuts the usage of 2500 gallons of water used for beef to 250 gallons used for soy! It is a step in preventing clearing of rainforests due to increase in demand for grazing land for livestock.As a warning note, most seafood variety consists of toxins and sometimes mercury. So it is highly recommended to choose a top grade produce.
With these factors in favour of this modern diet, let us take a look into how one can plan a meal everyday with this dietary habit.
If you choose a well-balanced Pescetarian diet including egg and dairy products, you will consume enough protiens and appropriate quantity of enough vitamins. But you need to be diligent about your iron consumption by adding dark leafy greens, soy products, dried fruits in your diet. If you choose to consume minimal amounts of fish or animal products, be certain to choose B-12 fortified products like breakfast cereal or soy milk to make up for a potential deficit.
Recipes and Meal Ideas
1. Breakfast :
Kick start your day with some tasty delicacies that help you stick to your diet.
Apple Cinnamon Cream Cheese roll-ups:
INGREDIENTS:1/4 cup water1/4 cup granulate sugar1 granny smith apple, diced into cubes1/4 teaspoon ground cinnamonA can of crescent rolls2 teaspoons of water1 teaspoon of cornstarchPinch of ground nutmeg
For Cream Cheese Glaze :
2 ounces cream cheese, room temperature1/3 cup confectioner’s sugar2 tablespoons of milk
Method : 375 degree F and line a baking sheet with parchment paper2.In a saucepan at mild heat, add 1/4 cup water, 1/4 cup granulated sugar, 1 granny smith apple, the nutmeg and cinnamon. Stir to coat well and simmer, stir for 10 minutes.3.Mix cornstarch and water, avoid any lumps. Add this to apple mixture and stir for 3 more minutes till it thickens and remove from the heat4.Now lay Crecent roll triangles into the baking sheet and apply the filling on the widest part of the dough and roll it up, pinching the sides together.5. Bake for 15 mins until the outside is brown and let it cool6. In a small bowl, whisk the cream cheese, confectioner’s sugar and milk, place the glaze in a plastic bag and snip one corner and Glaze on top of the rolls!!
Other Meal Ideas for Breakfast:Oatmeal CakesDoughnut Waffles with Maple GlazeApple Pie SmoothieCornbread Muffins
Now after a breakfast like a king, it’s lunchtime!Here are some quick and easy recipes that you can eat at home or pack for lunch!
Tuna Grilled on Arugula salad with Lemon Vinaigrette:
Servings :1Calories:297.8Fat :15.5 gProtein:35.4 gCarb; 3.8 gFiber :1.6 g
5 ounces of tuna1 tsp olive oil 1 tsp lemon juice 2 cups arugula 1 tsp capers kosher salt and pepper
1.Season the Tuna with fresh pepper and Kosher salt2..Combine oil ,lemon juice, salt and pepper with arugula3.Set heat on high Spray grate with oil to prevent sticking and place the tuna on grill and cooka minute on each side.4.Slice tuna and place it on salad. Top with the vinaigrette. Enjoy your meal!!
Other Meal Ideas for Lunch;
Peppered tuna with wasabi mayoSpice Baked fishThai Coconut Curry ShrimpMac and Cheese stuffed Poblano Peppers
Dinner bells ringing!!! Another tasty recipe whose flavour can linger till the next day!
Broiled Salmon with Spiced Baharat Butter
For the Butter;4 tbsp unslated butter1/2 tsp Baharat or other spice blend1/2 tsp salt
For Salmon:Olive OilSalt and Freshly ground black pepper1 pound salmon fillets
1.To make compound butter, stir together Butter, spice blend and salt reall well and place in a fridge until the salmon is ready2.If you want to store the butter ahead, transfer the butter to a parchment. Roll into a log 5 inches long and one inch in diameter Twist the ends closed and secure with rubber bands.Place it in the fridge for one week3.To cook salmon place a broiler and place an oven rack few inches below.Place a large skillet on stovetop on medium heat and coat bottom of pan with olive oil. 4.Do Not move the fillets . The fillets will turn to opaque, allow to cook until the fillets are one third opaque and you see a bit of golden brown around the edges. Place the skillet on the broiler and cook the fish until it is fully opaque and brown on top5.Cut fillets in half and serve, topping each piece with some compound butter
Other Meal Ideas for Dinner;1. Italian Salt Fish2.Peanut-Butter coconut tofu noodles3.Shrimp on the Barbie4. Tuna Cheddar stuffed potatoes.