Healthy Diet Recipes

Vegetarian Recipes for the Intestine

These healthy diet vegetarian recipes may give relief from constipation and reduce inflammation of the intestine.  These meals are created to improve and sustain a healthy bowel.   

Healthy Mexican Salad

Preparation time: 00: 20           Cooking time: 00: 20

Rich in vitamins and antioxidants to protect against high cholesterol and cancer!  High fiber to stimulate movement of the bowel!  Low in fat and calories to keep away obesity!  These are some of the benefits of eating this salad.  

Ingredients (2 servings)

4 oz sweet corn

1 small red pepper

1 small green pepper

1 medium carrot

1 slicing tomato

1 cucumber

4 leaves of green leaf lettuce

2 oz green peas

1 oz black olives

1 oz green olives

1 tsp parsley

1/2 lemon 

2 tbsp olive oil

pinch of salt

Preparation

Wash carrots, cucumbers, peppers and tomato

Chop carrots in 2 - 3 inch long strips

Slice cucumbers and tomato

Remove seeds from peppers and cut in strips

Wash lettuce leaves

Wash parsley and chop

Put peas in hot water and boil for 3 minutes or until tender

Drain peas, set aside and let cool

Prepare dressing by mixing together the chopped parsley, lemon juice and olive oil and salt

Arrange all ingredients on a separate dish

Add dressing just before serving and enjoy another healthy diet vegetarian recipe.

Nutritional Value per Serving

Energy: 164 kcal

Protein: 8.11 g

Carbohydrates: 22.3 g

Fiber: 9.03g

Total fat: 2.76 g

Saturated fat: 0.395 g

Cholesterol: 0

Sodium: 155. mg

% daily value is based on a 2000 calorie diet

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Couscous is a healthy diet food.  It makes an easy vegetarian dish.

Couscous Vegetable Medley

Preparation time: 00: 20           Cooking time: ----: ----

This high fiber dish will contribute to the healthy operation of the bowel.  

Ingredients ( 2 servings)

2 oz couscous 

1 small onion

1 slicing tomato

4 leaves of green leaf lettuce

2 cups water

1 tsp chopped parsley

Mint leaves

1/2 lemon

2 tbsp olive oil

Pinch of salt

Preparation

Bring water to boil in a pot 

Remove immediately from heat and pour in the couscous

Let couscous soak for 5 minutes, then drain

Wash and chop lettuce, tomato, onion (set aside in a bowl)

Wash and chop parsley and mint

Juice lemon and mix with olive oil, parsley and mint

Pour mixture on vegetables and mix together

Add couscous and mix together

Put in refrigerator to cool for 1 hour

Serve cold and delight your taste buds with another healthy diet vegetarian recipe for the intestine.

(For this recipe, you may use bulgur wheat instead of couscous.)

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Nutritional Value per Serving

Energy: 120 kcal

Protein: 4.31 g

Carbohydrates: 21.5 g

Fiber: 5.36g

Total fat: 0.834 g

Saturated fat: 0.15 g

Cholesterol: 0

Sodium: 12. 6 mg

% daily value is based on a 2000 calorie diet

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Creamy Potato With Leeks: a healthy diet dish

Preparation time: 00: 20           Cooking time: 00: 25

Smooth and creamy!  Easily digested!  This savory dish might just be what your intestine needs.  Leeks have a rejuvenating effect on the intestine to help promote healthy function.  

Ingredients (2 servings)

1/2 pound leeks

6 oz potatoes

16 oz. water 

2 tbsp olive oil

Pinch of salt

Preparation

Wash, peel and chop potatoes in 1 inch chunks

Wash, trim and chop leeks

Heat olive oil in a pot 

Sauté potatoes and leeks for 2 minutes 

Add water and pinch of salt

Simmer for 15 minutes

Put mixture in a blender and blend until smooth

Serve hot and enjoy this healthy diet vegetarian recipe for the intestine.

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Nutritional Value per Serving

Energy: 92 kcal

Protein: 2.38 g

Carbohydrates: 19.1 g

Fiber: 2.24 g

Total fat: 0.257 g

Saturated fat: 0.042 g

Cholesterol: 0

Sodium: 16. 6 mg

% daily value is based on a 2000 calorie diet

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Pumpkin, Potato and Chard: a healthy diet dish

Preparation time: 00: 20           Cooking time: 00: 25

Flavorful and preventive!  This recipe will benefit both the intestine and the stomach.  You've got to try this one!

Ingredients (2 servings)

1/2 pound potatoes

5 oz pumpkin (or squash)

1/2 pound chard

2 tbsp olive oil

4 cups water

Pinch of salt 

Preparation

Cut off the lower part of the stem from the chard leaf 

Pull off fibers, wash and chop chard leaves

Wash, peel and chop potatoes and pumpkin

Put water to boil in a pot (reduce water if necessary)

Add vegetables and pinch of salt

Cook for 20 minutes on medium heat

Pour off broth 

Dress with olive oil 

Serve hot and enjoy another healthy diet vegetarian recipe.

Nutritional Value per Serving

Energy: 115 kcal

Protein: 4.85 g

Carbohydrates: 19.6 g

Fiber: 6.47 g

Total fat: 0.224 g

Saturated fat: 0.632 g

Cholesterol: 0

Sodium: 150 mg

% daily value is based on a 2000 calorie diet

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Seasoned Rice: also a healthy diet dish

Preparation time: 00: 20           Cooking time: 00: 30

Encourage regularity and prevent illnesses caused by constipation with this appetizing meal.

Ingredients (2 servings)

6 oz brown rice

1 small eggplant

1 small red pepper

1 slicing tomato

1 clove garlic

1 tbsp chopped green onion

1 1/2 cup sodium free vegetable broth

4 tbsp olive oil

pinch of salt

Preparation

Wash rice and soak in hot water for an hour

Wash eggplant, tomato, and red pepper

Chop eggplant and cut red pepper into 1/2 inch strips

Cut tomato in quarters and crush with a fork or other utensil

Wash, peel and crush garlic

Heat oil in a frying pan and sauté the pepper green onion and eggplant for 2 minutes

Add garlic, pinch of salt and tomato 

Stir for 2 minutes

Add rice and continue stirring

Put broth in a pot and bring to a boil

Add boiling broth and stir

Simmer for 5 minutes

Reduce heat and allow rice to cook until done (rice should be loose)

Remove from heat 

Set for 3 - 5 minutes

Serve hot and enjoy another healthy diet vegetarian recipe.

Nutritional Value per Serving

Energy: 355 kcal

Protein: 8.14 g

Carbohydrates: 70.0 g

Fiber: 5.92 g

Total fat: 2.70 g

Saturated fat: 0.525 g

Cholesterol: 0

Sodium: 11.1 mg

% daily value is based on a 2000 calorie diet

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Soy Sprouts With Garlic Sauté (an easy healthy diet dish)

Preparation time: 00: 05           Cooking time: 00: 10

Would you like a light dish that is high in protein and easy on the digestive system?  This one will have you asking for more.  Vitamin and mineral rich ingredients may protect against cholesterol damage and cancer!

Ingredients (2 servings)

1/2 pound soy sprouts

4 garlic cloves

1 tbsp soy sauce

2 tbsp olive oil

Preparation

Wash, peel and crush garlic

Rinse soy sprouts under running water and drain

Heat oil and sauté garlic

Add soy sprouts and soy sauce

Stir occasionally until sprouts are tender (do not overcook)

Serve hot and enjoy another healthy diet, easy vegetarian delight.

Nutritional Value per Serving

Energy: 54 kcal

Protein: 4.55 g

Carbohydrates: 8.87 g

Fiber: 2.51 g

Total fat: 0.275 g

Saturated fat: 0.067 g

Cholesterol: 0

Sodium: 9.53 mg

% daily value is based on a 2000 calorie diet

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Herbed Carrots With Sauerkraut

Preparation time: 00: 20            Cooking time: 00: 30

Here is another dish that may help ward off constipation and help keep the intestine sound.  Sauerkraut is made with cabbage left to ferment naturally.   

Word of caution: Check labels carefully to make sure you are buying 100% sauerkraut.  Some brands may not be so healthy as they may be packed with additives like sugar and vinegar.

Ingredients (2 servings)

1/2 pound sauerkraut

6 oz carrots

6 oz mushrooms

1 medium size onion

1/4 tsp cumin 

1/2 tsp fennel seeds

1 tsp thyme

1 tsp parsley

3 tbsp olive oil

pinch of salt

Preparation

Wash carrots and mushrooms

Wash onions thyme and parsley

Chop carrots and slice mushrooms

Peel onion and cut in half.  Chop each 1/2  and set aside separately

Rinse sauerkraut under running water

Heat 1 tbsp oil in frying pan and sauté 1/2 onion for 1 minute

Add sauerkraut, fennel seeds, cumin and pinch of salt

Reduce heat and simmer for 7 - 10 minutes

Stir occasionally

Heat 2 tbsp oil in another frying pan

Sauté the other 1/2 onion

Add mushrooms

Add carrots and pinch of salt

Cook on medium heat until mushroom and carrots are tender

Drain and add to the sauerkraut

Add thyme and parsley

Simmer for 2 - 3 minutes

Serve hot and delight yourself with this healthy diet vegetarian recipe.

Nutritional Value per Serving

Energy: 100 kcal

Protein: 4.18 g

Carbohydrates: 15.01 g

Fiber: 7.53 g

Total fat: 0.720 g

Saturated fat: 0.123 g

Cholesterol: 0

Sodium: 120.56 mg

% daily value is based on a 2000 calorie diet

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Healthy Diet Desserts for the Intestine > Vegetarian Recipes for the Stomach

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