Plant Based Complete Protein Sources

An item or ingredient is a complete protein when it has all of the essential amino acids (those needed by humans from our diet).

Many other plants have several amino acids but need to be combined with another item to complete the mix for use in the human body.

This is a very simple list: ( and soy is avoided for allergy and other concerns)

1. Seitan – 21 grams per 1/3 cup. Of course I left out soy due to allergen concern and since seitan is ALL GLUTEN there are some allergy concerns.

2. Hummus with Whole whole grain pita 7 g with 2 tbs hummus

3. Peanut butter sandwich on wheat bread 15 g for 2 tbs PB .

4. Rice and beans 7g/ cup  (brown rice)

5.  Quinoa 8g /cup cooked

6. Buckwheat 6g/cup cooked ( no gluten not related to wheat)

CLOSE TO COMPLETE PROTEIN , but great for combining:

Chia seed and Hemp seed. 9-10 g/ serving

Nutritional yeast – 12g/ 3 tbs

Other seeds  7-9 g/ 1/4 cup
This is just a quick list but many of these can easily be included in 3 daily meals for an intake of 20-30 grams of protein per day.

Plus  a few charts from the web world-

http://www.vrg.org/nutrition/protein.php

How do you get enough protein on a plant-based diet?

@martyroddy

Vegan cookbooks and Websites

i recently had a conversation with a friend about about easy Vegan eating.

I was inspired to look,at my cookbook shelves and memory. What books did I like and recommend and any other info( websites).

Long before I went vegan I read Dr Dean Ornish’s books and started experimenting with his heart healthy plant based recipes.

Later when I wa struggling with some pain and inflammation issues I learned of the evil of dairy as a food source and a few books helped with that 1st step to vegetarian diet.

Books I have and like:

Veganomicon: The Ultimate Vegan Cookbook Hardcover – 2007

by Isa Chandra Moskowitz , Terry Hope Romero
Love this one. Lots of great recipes and tons of ideas to get creative with. Plus Isa Chandra Moskowitz has other great books and lots of web presence.
1,000 Vegan Recipes (1,000 Recipes 2009

by Robin Robertson

Another great one. Can get OCD ( I did) and start working through the book…. Also has. A newer book…100 BEST VEGAN RECIPES
Forks Over Knives – The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year 2012

by Del Sroufe

The first book, FORKS OVER KNIVES has great info but this is all food. There is a great video/ documentary available,online.
Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet 2003. by Vesanto Melina , Brenda Davis 
Great getting started book, my first in this current situation. Was what I used to learn to be dairy free, and later carried it to the next step.

Becoming Vegan, Express Edition: The Everyday Guide to Plant-based Nutrition Paperback –2013

by Vesanto Melina , Brenda Davis

My (obvious ) 2nd book after the previous. Read and studied before I switched.

Have not read but seems interesting with good reviews.
PETA’S Vegan College Cookbook: 275 Easy, Cheap, and Delicious Recipes to Keep You Vegan at School 2016.     

By PETA
But I Could Never Go Vegan!: 125 Recipes That Prove You Can Live Without Cheese, It’s Not All Rabbit Food, and Your Friends Will Still Come Over for Dinner 2014

By Kristy Turner

Very interesting topic and also,comes with good reviews.
The Oh She Glows Cookbook: Over 100 Vegan Recipes to Glow from the Inside Out 2014

by Angela Liddon

Another interesting book with lots of great reviews.
INTERESTING WEBSITES:
http://blog.fatfreevegan.com/.   Lots of great fun, info and recipes.
http://kblog.lunchboxbunch.com/     Happy Healthy Life is a lot of fun and full of info.
http://www.vegkitchen.com/.     Lots of basic cooking info as well as recipes and Nava Atlas has some good,books as well.
@martyroddy

Be a Real Cheapskate – Grow Your own Fertilizer Part 2

In an earlier post Comfrey was the garden partner for grown fertilizer. In this post, Stinging Nettles ( Urtica dioica ) will be discussed. Stinging nettles are also a valuable food source as a dark leafy green it is a nutritional powerhouse in the kitchen as well as the garden.

     How to Use as Fertilizer:
1. Carefully harvest the leaves and stems (avoid roots and seeds)with snippers and gloves or in large patches use a scythe( pick up with fork or gloves. They are called STINGING Nettles for a good reason.
2. Fill a bucket or barrel with the harvested leaves and greenery, top completely with water and COVER for 2 weeks
3. After 2 weeks you will have a potent mixture loaded with – iron, magnesium, sulfur, calcium, copper and chlorophyll.
4. Removed most of the remaining solids and add to compost pile or spread around plants as a potent mulch.

Nettles are often considered a weed and may grow with abundance , over-reaching your need as fertilizer and food. they my be harvested and placed in compost piles and bins. They add a potent energizer to the compost
                                 Using the new PLANT FOOD ***
This mix will be highly concentrated and should be used in a 1/8 -1/10 mixture. In a gallon of water add approximately 2 cups of nettle tea.
Spread on the garden every every 2 weeks during or before a planned watering or rainfall

NETTLES ARE A VALUABLE FOOD SOURCE.

They are loaded with vitamins and minerals and rival the ever popular kale, spinach and collards in nutritional content. Nettles must be cooked or steamed before eating to eliminate the needles. They can be used in smoothies and there are many popular Green Smoothie recipes.
Nettles also make a delicious and potent Tea. Dry the leaves in a warm dry room or spread on cookie sheets in oven at lowest setting for several hours. Chop/grind the dried leaves and store until brewed.

Tweets by martyroddy

Sprouts- ‘Baby’ Food that is Easy to grow and Get Healthy With.

I have experimented with packets of sprouting seeds and a few days of twice daily rinses and watching the taisl pop out and then the baby leaves and then DIGGING in.

 

http://articles.mercola.com/sites/articles/archive/2013/05/23/edible-garden.aspx

   ***  HOW TO Grow sprouts for Healthy Food and Life

http://www.theepochtimes.com/n3/606515-how-to-grow-sprouts/

Alfalfa Sprouts– (procedure similar for others)

http://www.dallasnews.com/lifestyles/home-and-gardening/headlines/20130313-see-how-to-grow-alfalfa-sprouts-in-your-kitchen.ece

Tabbouleh-Tabouli-TAB ?? Delicious and healthy -No matter how you spell it

I love the taste of Tabbouleh / Tabouli / ??? and have tried it many ways and with varied recipes but wanted to crank up the nutritional impact by replacing the grain with less empty calories. A delicious legume would do that perfectly.

Lentils are a delicious bean that fits the basic size/bite for tabbouleh and is a nutritional powerhouse especially when sprouted. After sprouting the lentils will provide 6-10 g protein, 20+% daily Vitamin C and 12-15% iron. The beans will also provide good fat and other nutritional basics.

Lentils are of similar size and bite to most bulgur and couscous and much tastier.

Adding the parsley, onion, garlic, tomato, mint , lemon juice and sea salt will make this tabbouleh a truly health food.

Ingredients :
2 cups sprouted red lentils
1 bunch parsley, finely chopped(1 loose cup chopped)
2 medium red onions- diced(or 6 green onions or mix)
4 tomatoes, finely diced
1/2 to ¾ cup chopped mint
sea salt- to taste
Fresh ground black pepper
3 tbsp olive oil (optional)
2 lemons, juiced
1/2 tsp cinnamon
4-6 cloves garlic- chopped fine

1. SPROUTING LENTILS- soak 1-2 cups red lentils in clean water for 8-12 hours. Drain and let sprouts grow for 2-3 days(rinsing 2x day) When ¼ tails are out- put sprouts in the fridge until ready to use.
2. Combine Onions. Garlic, tomatoes, parsley, mint, cinnamon, Salt / pepper and lemon juice in a bowl. Toss and let sit for 10 minutes
3. Add lentils and toss and place in Fridge for 30 minutes or more until eating to allow flavors to blend.

SERVING SUGGESTIONS:
A] Serve as a salad or side dish
B] Scoop into lettuce, cabbage or other “green” wrap to make a fun handheld food
C] Scoop up with a toasted pita or other chip

Summer Garden- Cabbage Medicine salad

I LOVE CABBAGE !!!  

I also love turmeric- and loving it more every day.

It tastes great and adds a nice flavor to many dishes…..PLUS it is a TREMENDOUS NATURAL ANIT-INFLAMMATORY.

 

This recipe ( and many variations) allows me to enjoy the brassicas I love so much and eat anti-inflammatory food and herbs throughout the day.

In it’s most simple form this salad is :

CABBAGE –  ONIONS  – GARLIC  + Raw Apple Cider vinegar

Ad some balck pepper, organic mustard, sea salt……

Add some turmeric powder (or ground fresh) and it become even more medicinal

Add fresh ginger……The crooks at the F& DA might want to label and control it.

 

RECIPE:

1 head of Cabbage- shredded to your taste

1 bunch red onions (I like the color) [Yellow- ok too]

1/2 cup Raw apple cider vinegar ( I use BRAGGS)

DRESSING-

1/2 tbs fresh ground pepper

2-4 tbs mustard ( to taste- and choose a fun /favorite mustard)

2 tbs  Olive oil (EVOO)

1-3 tbs Turmeric ( use less if fresh root) This is to taste

Mix in a bottle and shake vigourously or blend to emulsify- pour over the veggiues and set in fridge for 4 or more hours.

Options-

raw garlic, beets, young turnips, 2 kinds of cabbage or kale or greens

-lemon juice, snap peas, or fresh beans, ???????

SERVING ??

Serve over rice, or as a side to a spicy chili.

There are as many variations as there are mouths and tongues and Veggies at the Farmers Market.

Late Start in a New Garden – Late Spring Early Summer

This post is for gardening fans that move to new quarters in late spring or early summer but want to have some GARDEN FUN this year. If you move into a place where the previous tenant had a garden then…..  BUT if you move to a place with a virgin lawn what are your options?

  You are in luck if you live in a region with a nearby farmers market and/or a number of local CSA’s ( Community Supported Agriculture) to purchase a supply of seedlings for the garden late in the season. And have access to some expertise to ask a few questions as the season goes on.

If you do get a late start what ar your food options? The most popular summer plants are: tomatoes, peppers, squash, melons and eggplants. These are all great options for a new soil planting or straw bale gardens that are started in May or June.

What are these options:

NEW SOIL PLANTING-       

1. Purchase Top Soil/Garden Soil- 40# bags at garden center
2. Place several sheets of newspaper/or a sheet of cardboard on grass and wet thoroughly
3. Cut an x in back of bag place on paper/board
4. Cut large hole or several smaller hole on the top side of soil bag and plant 
   

   Veggies planted directly in Soil bag

5. END OF SEASON- Prep for next year
6. Lift bag and leave soil in place and add compost, manure, leaves cut grass to season in the winter for use next spring

HINTS/TIPS-        Some plants may need deeper roots – so using a box cutter or spade to puncture the paper or cardboard may be necessary.

STRAW BALE GARDEN –

1. Purchase several bales of straw and a few bags of garden soil or composted manure.
2. Place in garden area on side(with open straw-string is usually along the other edges)
3.  For 3 days wet the bales thoroughly
4. Days 4-10 add a mixture of water/liquid organic fertilizer(High Nitrogen)
5. Days 11-14 add water and finally soil/manure     
   

   Straw bales seasoned with water/fert- and soil READY to PLANT

6. Make holes and plant seedlings with appropriate spacing [i.e. a standard bale  could support 4- 6 tomatoes/peppers….etc..  
   

   Just Planted Straw Bales

BAG OR SACK GARDENING –

This can be with commercially available planting sacks or “socks” or burlap bags commonly available from coffee roasters and other food processors.   

Burlap bags filled with growing medium and providing a bountiful harvest

Natural material bags are filed with planting medium – soil/compost/manure and are placed in garden area- wet thoroughly and plant. The prevent weeds and are easy to water and maintain.  

####                        LONG TERM CONCERNS and PLANS  ( next year and after)

*** Testing the soil, Drainage, Tilth, Smell, Soil Life

1. Soil Test- Can buy a kit or submit to local extension agent
2. Drainage- dig a 1’ x1’ hole- Fill with water and time the drainage time  .4-6 hours is too slow and needs organic matter to speed  up and make it softer and ,2 hours it is too thin and needs more organic matter.
3. Tilth – how firm is the soil- will it hold in a ball when wet, but break apart easily, or crumble with no resistance?
4. Smell- Is your soil fresh, earthy or rotten and putrid?  ( may need to learn THIS ONE)
5. Soil Life- Shovel full of soil-  How many worms and other visible organisms?

https://twitter/martyroddy

Gardens Growing, Farmers Markets Open- SALAD SEASON !!

It is spring and the GREENS are popping up all the way TO THE MARKET. What we aren’t growing yet we can get in bundles.

I love the amount greens available- seems like THEY KEEP INVENTING  new greens- …and some of the best are the 1st vision of great beets or turnips or parsnips. I love snipping some tops from beets and turnips as I collect lettuces and other early greens

-Cabbage is close and asparagus will be here soon

 

+++Spring Focused- get creative with THE MARKET and garden

http://www.loveandlemons.com/2014/04/09/spring-root-watercress-salad/

* ADD some nuts and poms…

http://www.culinate.com/recipes/collections/Culinate+Kitchen/Salads/Pomegranate+and+Walnut+Salad+with+Balsamic+Vinaigrette

** sub strawberries at Farmers Market for Poms…

http://www.eatingwell.com/recipes/quinoa_salad.html

### This just looked and sounded great

http://www.taste.com.au/recipes/23273/thai+chilli+and+cucumber+salad

https://twitter/martyroddy

Vegetarian and/or Vegan Diet and Lifestyle – Decision to Switch and Support for the Switch

        Several years ago while struggling with inflammation and the pain in my feet [plantar fasciitis] – I did a lot of research that led me to realize that dairy was a contributing factor to the discomfort and as a result of the information I decided  to drop dairy from my diet.

        This change had amazing results – in 5 weeks from the switch I felt relief from the pain that had bothered me for the previous 14 months. {I have been pain free in my feet ever since that time}

       In the year following the switch I started to think about making the switch all the way vegetarian. The original research also revealed some of the additional benefits of a plant based diet above and beyond the relief from inflammation that going dairy-free gave me.

SOME questions and concerns:

1] How would this change happen with my lifestyle?

2] What restaurants – that I regularly visited- would fit the diet?

3] What other restaurants would fit the lifestyle best? Did I like them and the food?

4] What about brown-bagging my lunch?

 5]  What about recipes and cookbooks?

 

The following websites and blogs are some that I visit regularly for info, entertainment and of course recipes.

 

http://vegweb.com/

From the site- “ Once upon a time, back in the year 1996, a food-loving, web-savvy, super-smart vegan saw a need for an online veg community. Not only did she want to share meat-free recipes with like-minded cooks around the world, she wanted to connect with others to discuss this burgeoning way of life”  This Is the basic story of the vegweb site. It is a lot of fun and loaded with tons of great information.

It is loaded with recipes, Community info, basic of veganism and a great blog.   

https://www.vrg.org/

The Vegetarian Resource Group has a nearly unlimited collection of info for new and long time vegetarians/vegans.  Come look and search and play. ( and be healthy)

From the ABOUT US page- The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on vegetarianism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. In addition to publishing the Vegetarian Journal, VRG produces and sells cookbooks, other books, pamphlets, and article reprints.

http://www.veganlunchbox.com/loaf_studio.html

I loved meatloaf in the old carni/omnivore days so this site lets me make some fun LOAVES with what I have in the pantry and fridge at any given time or to plan ahead for shopping trip.

 http://www.veggieboards.com/

This is a fun forum with a wide variety of sub topics including recipes, exercise, fitness, gardening and lifestyle. Join in and participate-share- ask questions.

http://www.veganfitness.net/home/

As a lifelong athlete and now a 50+ fitness/health focused person I love the variety of conversations on this forum and the site.

https://twitter/martyroddy

Plan and Plant Your Garden for Non-Stop Veggies- Like a Tasty Buffet

Plan and Plant Your Garden for Non-Stop Veggies- Like a Tasty Buffet

I have been gardening for a number of years and have been reading about it, watching TV / now online videos about it. It is a lot of fun and interesting AND OF COURSE DELICIOUS- but I am learning to make the most of all my efforts and fill the fridge and {now learning to make fermented veggies- KIMCHi/ kraut etc}

I recently read an article about SUCCESSION PLANTING  and was intrigued- I  realized i read about it before but never “caught” it before. Now I am making a plan to try it this year and season.  

Onions, greens, cabbage family plants will be my first trial partners.

* I like this article about Doubling the harvest. I am also adding some of the books mentioned( that I don;t have now)

http://www.gardeners.com/Succession-Planting/5016,default,pg.html 

** I have been experimenting with Square Foot gardening and some of the ideas in Mel Bartholomew books and website, but not the succession planting ideas( I reread a few pages just a few minutes ago.

http://www.dummies.com/how-to/content/growing-vegetables-by-succession-planting-and-squa.html

^***And one more i found that has a lot of great info- i will download and use for my plans and hopefully for my kitchen ( even share/barter with friends)

http://www.growingformarket.com/articles/Try-Succession-Planting