Archive for September 2010
Understanding the Vegetarian Food Pyramid
September 26, 2010 | 
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There are many variations to the food pyramid and one of the most popular variations is the vegetarian food pyramid. If you’re on such diet, you can still meet your nutritional needs with a well-planned diet. It’s untrue that vegans are at risk of suffering from nutritional deficiency. Note that each food group in the vegan diet pyramid is unique and no group can replace the other. In other words, they are equally important. As a general rule, your main source of calories (which translates into energy) should come from the bottom three levels of the pyramid guide.
The major food groups in the diet are basically whole grains, vegetables, fruits, legumes, and alternative groups (i.e. non-fat milk, fresh cheese, and yogurt). Within these groups, you should consume whole grains liberally; consume vegetables and fruits generously while for legumes and foods in alternative group, consume them moderately. Like all food guide advice, elements such as salt, sugar, and oil can be included but they should be consumed sparingly. As vegans do not consume meat, poultry, fish, and dairy products, they can find nutritional replacements in different leafy plants. For example, iron (commonly found in meat) can also be found in tofu and leafy vegetables. As for protein in meat and fish, it can be substituted with legumes and lentils. Always try to choose low-fat protein sources (usually plant-based foods).
Calcium-fortified soy can also be used to replace milk. It is a good choice as it is low-fat and cholesterol-free. As a vegan, you can still enjoy many foods such as pizza, lasagna, and pasta. The ingredients changed slightly and it’ll taste just as great. Many vegetarian food products today may even look (and taste) like non-vegetarian ones, but they are lower in fat and contain no cholesterol.
A vegetarian food pyramid or vegan diet pyramid allows vegans to determine the best food combination when planning for their diet. You can still plan healthy and delicious meals with a little creativity. Being a vegan is not boring!
Nairobi Kenya Indian & Italian Restaurants-Top Nairobi Restaurants
Kenya Indian Restaurants
Westlands is the centre of Nairobi’s Indian population, but there are a few budget options downtown as well.
Haandi
(The mall Shopping centre, Ring Rd, Westlands Mains Kshs 600-995)
An international award winner widely regarded as the best Indian restaurant in Kenya, Haandi has sister restaurants in Kampala, London and Middlesex and sells its own souvenir T-Shirts. The menu reads like a recipe book crossed with a guide to Indian cuisine, and includes a wonderful Mughlai (North Indian) and Tandoori dishes and plenty of vegetarian curries.
Chowpaty Pure Vegetarian Restaurant
(Shimmers Plaza, Westlands Rd, Westlands; mains Kshs 200-350)
A great Indian vegetarian restaurant. The menu is as much a manifesto as a food list, but the food is excellent and includes lots of South Indian dishes such as dhosa (lentil pancakes stuffed with vegetable curry)
Supreme restaurant
(River rd, meals Kshs 170-250)
Near the junction with Tom Mboya St, this place offers excellent Punjabi vegetarian thalis (plate meals) consisting of various curries, rice, dhal, bhajia (vegetables fried in lentil flour) and chapattis. It has also superb fruit juices.
Plaza caf?
(Barclay’s plaza, Loita st. mains kshs300-6000
The minar chain used to have several branches in the city centre, but now there’s just this one, set in the plaza’s basement courtyard. It specializes in Mughlai dishes but also does standard breakfasts and African dishes, plus good buffet lunches and plenty of vegetarian options.
Taj
(Taveta Rd; dishes Kshs 20-100)
Basic, ultra cheap Indian soul food around the corner from the Iqbal Hotel.
Ethiopian Food & Restaurants in Nairobi Kenya
Blue Nile Ethiopian Restaurant
(Arwings Kodhek Rd, Hurlingham; mains Kshs 300-450)
One of those rare places with a character all its own, blue Nile’s quirky lounge couldn’t be mistaken for anything else, painted with stories from Ethiopian mythology-if you’ve ordered one of the many goat dishes, its best not to read the panels about poison until you’ve finished your meal! For the full communal African eating experience order the seven-person doro wat (spicy traditional chicken stew, Kshs 3500) with a few glasses of tej (honey wine, Kshs 125)
Addis Ababa Restaurant
(Wood vale grove, Westlands; mains Kshs 400-500)
Unlike the Ethiopian capital itself, this place is easily missed as it’s tucked away up some stairs in an otherwise unremarkable block. Locate it and you’ll also find good authentic food and occasional live music.
Italian Restaurants in Nairobi
With Kenya’s huge Italian expats population, it’s not surprising that there are some good Italian choices here.
Trattoria
(Cnr Wabera & Kaunda sts. Mains Kshs 400-1800)
A very popular downtown restaurant swathed in trellises and plants, offering excellent pizzas, pasta, varied mains and a whole page of desserts. The atmosphere and food are excellent and it’s packed every night, especially the upstairs balcony section. Try the penne with vodka and smoked salmon (Kshs 550). A minimum spend of Kshs 500 per person applies for dinner, which is seldom a problem.
Taverna
(Woodvale grove, Westlands; mains Kshs 390-800)
A quiet sophisticated place tricked out in typical checked table cloth style; with lots of pasta choices and good seafood-tasty cognac prawns will set you back Kshs 1500
Chili Chicken With Basil and Coconut
Thickened with peanuts like some Veracruz sauces, and made with the classic Mexican technique of blending and then frying the sauce ingredients, this mild chili makes for an earthy modern-day meal. Heat a large saucepan over medium heat, add olive oil. Chop the chicken into bite-size pieces and add to the saucepan. Brown the chicken till done, about 10-12 minutes. Add all canned ingredients, then all the spices. Stir well. Bring to a boil, then reduce heat and simmer 20-30 minutes, stirring occasionally. Add salt and pepper to taste. Serve with sour cream, cheese, chives or anything you would put on chili.
use less chili pepper if you prefer milder heat levels. Coconut cream is available in Asian markets and some supermarkets; if you can’t find it, here’s the perfect substitute: Open a can of coconut milk without shaking it first, and use the thick cream at the top plus enough of the milk to make one cup. It’s time for a recipe. Lately, between playing free rice and writing my novel (I’m actually using my outline and writing five pages a day), I’ve been been reading recipes and trying to come up with the perfect white chicken chili.
I’m ready to share this one, although if you make it, you should feel free to make alterations to it. Every time I make it, I love it more than I did the last time, and I suspect that’s because I never make it the same way twice. In a large skillet over medium-high heat, brown the onions until translucent and then add the chicken, stirring occasionally until all the pieces are evenly brown. Set aside. In a Dutch oven, over medium heat, bring the chicken broth and green chile peppers to a boil. Stir in the cans of cannellini beans, corn, garlic, cumin, crushed red pepper, smoked paprika, and chili powder. Stir in the chicken and onion mixture.
Let cook for a long time, at least a half hour, and then add the cream of chicken soup. I usually put the sour cream in it after it’s cooked, although if it seems to need thickening, I add more. I apologize for the can of cream of chicken soup. I usually hate recipes that call for canned soup, but once I made this recipe and left it out, and…well, it didn’t taste as good. I’m sorry to say this, but it’s true. I suppose a more ambitious person could create their own cream of chicken stuff that would be just as good, but this recipe has the advantage of being quick, easy, and tastes wonderful on a cold evening. And it’s even better the next night! And by the third night, it’s the best thing you ever put in your mouth! Ready you are Chili Chicken with Basil and Coconut Please visit in the site www.indomunch.com for extra details.
Posted in vegetarian soup | 
Tags: Bite Size Pieces, Chili Pepper, Crushed Red Pepper | 
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