A vegetarian diet is good for your health, especially in preventing heart disease. So why not set aside at least one day a week for vegetarian options.
Save your Heart
Heart disease is one of the biggest killers in South Africa. People raised on an unhealthy diet or who adopt one after leaving home are especially at risk.
Even if your diet is considered healthy, but includes saturated fat and cholesterol from meat you have an increased chance of developing a cardiovascular disease. A study by Louisiana State University showed that women who eat a lot of animal protein have a 53% chance of a deadly heart attack over the age of 45. This drops to less than 15% for vegetarians.
Jamie Oliver Recipe
The reason for this is that fruits and vegetables contain factors that actually prevent heart disease, rather than contribute to it via increased cholesterol from animal products. Soluble fibres and folic acid, amongst other things, found in grains, fruits and vegetables actually reduce cholesterol.
So why not take a step to safeguarding your body from heart disease by trying this wonderful mushroom recipe from Jamie Oliver.
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Jamie Oliver’s Baked Mushrooms Stuffed with Ricotta
(Serves 2 as a main or 4 as a starter)
Ingredients
- 100g crumbly ricotta cheese
- Zest of one lemon
- 1 fresh red chilli, deseeded and finely chopped
- Salt and freshly ground black pepper
- 30ml fresh oregano, finely chopped
- 60ml Parmesan cheese, freshly grated
- 250g Portobello mushrooms, stalks removed
- Extra virgin olive oil
- 30 ml, fresh mixed herbs, finely chopped
Method
- Preheat oven to 220ºC.
- Put ricotta into a bowl with the lemon zest, chilli and a little salt and pepper. Beat together with a wooden spoon, then fold in chopped oregano and 50ml of the Parmesan.
- Toss the mushroom caps in a little oil, salt and pepper. Lay them upside down on a baking tray so that they can be filled with small amounts of the ricotta mixture.
- Carefully spoon in the filling, sprinkle a little Parmesan over the top and bake in the preheated oven till golden – about 15 minutes.
- Served on a big plate, sprinkled with chopped herbs and remaining Parmesan.
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