Vegetarian food for a healthy and economical diet – 01/31/2023 at 08:30

Here are some tips for taking the plunge and foraying into vegetarian cooking. (photo credit: Getty Images)

After the holiday meal, many of you will want to change your diet. One of the resolutions is to reduce or even eliminate meat. This may be for reasons of health, environmental protection or animal ethics. It is also a way to reduce your food budget, because meat, especially when it is of good quality, is expensive. Here are some tips for taking the plunge and experimenting with vegetarian cooking.

The vegetarian diet: a win-win deal

A recent study showed that if every French person switched to a vegetarian diet, they would save up to 2,770 liters of water per person per day, or more than a million liters per year. For example, according to Unesco, producing a kilo of beef requires more than 15,000 liters of water compared to 1,800 liters for a kilogram of wheat.

Another advantage, eliminating red meat or processed meat products such as cold cuts can reduce the risk of cardiovascular disease and even certain cancers. Finally, a study published in 2021 by the Oxford department shows a nearly 30% reduction in admissions if you switch to a vegetarian diet. If you choose a “flexitarian” diet, which consists of reducing your meat intake, you can save 14%.

The basics of the vegetarian diet

In its pure and strict form, the vegetarian diet excludes all animal products such as meat, fish, crustaceans or molluscs. But it’s up to you, according to your preference, because nothing is stopping you from eating sardines or mussels. Rest assured, animal foods such as cheese, honey or eggs are allowed. The principle remains respect for seasonal fruits and vegetables, cereals, starchy foods, nuts and seeds and whole grains. Also feel free to add spices and oils of all kinds.

Where can I find vegetarian recipes?

Recipe book no less. On (partner of The Corner *), you will find it

The Big Book of vegetarian cuisine from five continents



) Where

Vegetarian cookbook: 150 of the most delicious recipes



). The website offers delicious recipes such as Maroilles tart, Lille-style red cabbage, Swiss chard gratin or vegetable caviar. At you will find many menus for every day as soon as possible. They’re meant to make you forget (at least temporarily) the meat. You’ll find something to wow your guests, like quinoa with cumin, broccoli, pear and mozzarella pizza or mascarpone-stuffed conchiglioni. Cuisine from around the world or very French dishes, you are spoiled for choice between “vegetable” recipes!

Cultivate the garden to be the best solution again

According to the “Rural Family” price observation published in July 2022, conventional fruit and vegetable baskets have increased by 11% in one year, twice the inflation. Eat at least 5 fruits and vegetables per day and per person represents between 5 and 16% of the monthly net minimum wage for a family of four, depending on basket composition. As of June 2022, a typical basket price for a family of two adults and two children is approx

107 euros

. If the basket contains the cheapest fruit and vegetables on the market, the price is between

60 and 86 euros

. Organic improves a bit more, but remains more expensive. Consuming organic fruits and vegetables is now a problem

198 euros

per month for a family of four. With every major crisis, planting his vegetable garden becomes clear. On a piece of land, in a shared garden or on your balcony, you have the possibility of gaining a certain autonomy by growing and consuming your own fruits and vegetables.

* If you are a Boursorama Banque customer, you benefit from these brands through The Corner. Check out the discount just for you: Amazon.

If you’re not (yet) a Boursorama Banque customer, find The Corner tips here.

Also read:

Hello Fresh, Quitoque, Rutabago… 5 lunchboxes for a healthy and balanced meal

6 concrete ideas to save money by reducing food waste

We tested for you the best cake of the kings of Ile-de-France 2023: the verdict!

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