if you're a vegitarian you could be...

One thing to consider when on a veggie only diet is how to get our daily vitamins. Here's a quick chart to help you get the nutrients you need:

If you're not eating meat, chicken or fish you could be low in protein try eating beans, tofu, eggs, dairy and seeds to get more protein.

If you're not eating dairy you could be low in calcium try substituting tofu, soy milk, broccoli, kale and collard greens to get more calcium.

If you're not eating beef or chicken you could be low in iron try beans, leafy greens, potatoes, and cereal to get more iron.

If you're not eating beef, pork or chicken you could be low in zinc try eating more eggs, dairy, whole grains, nuts and beans.

If you're not eating any animal products you could be low in vitamin B12 try drinking more soy milk or fortified cereal.

get your vitamins

Zinc - Has a huge effect on healthy hair and helps it grow. It helps keep the oil glands working meaning no dandruff and shiny healthy looking hair. Zinc will also keep your gums from accumulating plaque. Get zinc from beef, chicken, peanut butter, and chick peas.

Omega 3 - Helps your mental acuity. Try salmon and nuts to smarten up.

Leafy greens - Will help you eyes. Try spinach and kale which contain vitamins such as lutein and beta carotene important to vision retention as we age.

Vitamin D - Is another vitamin important to your gums and keep them from receding. Foods such as milk and tuna will keep you smiling.

Resveratrol - An antioxidant found in grapes and can reduce the risk of heart disease.

Calcium - Is great for your colon.

chomping broccoli ... she's chomping broccoli ... chomping broccoli

broccoli is super nutritious. according to the USDA boiled broccoli has more vitamin c than an orange and as much calcium as a glass of milk? one spear has 3x more fiber than a slice of wheat bread and it's one of the richest sources of vitamin a. it's also a cancer fighting vegetable. it contains enzymes that neutralize potential cancer causing substances before they have a chance to damage the DNA of healthy cells.

1 pound broccoli florets
3 tablespoons finely grated Parmesan cheese
1 teaspoon brown sugar
2 tablespoons olive oil
1 teaspoon red pepper flakes
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper

Fill a pot with water and bring to a boil. Fill a large bowl or pot with half ice and half water. When the water comes to a boil, add the broccoli florets using a strainer. Allow the broccoli to cook until just tender. Immediately remove from the boiling water, using the strainer and transfer to bowl of ice. Immerse the broccoli completely in the ice water for a minute. Remove and place in a dish that has been lined with paper towels. In a cup mix together the Parmesan and brown sugar; set aside.
Heat the oil in a large skillet over medium-high heat. Throw in the broccoli and season with red pepper flakes, salt and pepper. Stir to coat the broccoli, then cook and stir for 2 minutes. Remove from the heat and dust with cheese mixture.

Broccoli Recipes