Category Archives: Recipes

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

Hiding the Garden from the Deer

I have  loved gardening for many years. This year had the “opportunity” to try to outsmart the deer and grow some herbs on the patio. May create beds outside but need to investigate fencing / barrier options.

We had several 10″-12″ and bigger pots and put a good soil mix and planted seedlings (from Farmers Market, https://www.facebook.com/CharlottesvilleCityMarket/ )

I bought the herbs over a 3-4 week period and they were planted in pots to accommodate their rots and growth needs. Mint all by itself, basil with oregano and another pot of basil with chives. Marjoram is growing nicely in another pot and parsley is in several as well,is in th front yard , sharing space with roses. The roses smell great as a result of their new neighbors.

I knew what we wanted to grow but I did a little research for best herbs for container growing and this was the first .

http://www.theguardian.com/lifeandstyle/2014/aug/15/ten-best-herbs-grow-containers.

It has an interesting list and some fun suggestions. The patio is growing green and seems to be doing well. Of course the pics I took are crappy so,I will try again and attach them later.

If all goes well we should have enough basil for some pesto and and for some pesto to freeze. The parsley has already been used and will be harvested all through the season. The others are getting close to usable size.

I have done some container gardening in the past, next I will try with some fruiting vegetables like cucumbers, squash, tomatoes and peppers.

Here are a few things I am reading about veggies in containers:

http://www.gardeners.com/how-to/urban-gardening-with-vegetables/5491.html?SC=XNET9454

http://www.container-gardening-for-food.com/Growing-vegetables-in-containers.html

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1741

This is a lot of fun and delicious as well.

Next experiment will be with sprouting indoors…start and eat in 5-14 days in many cases.

@martyroddy

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

PEACHES- On the Grill, In The Salad

 

 

Found some ALMOST ripe peaches and decided to grill them to sweeten them up and use as the base for a fun salad..

Grilled Peach Chopped salad

7-8 peaches cut in half
2-3 green tomatoes sliced 1/2 inch thick
1 cup orange or yellow cherry tomatoes ( can be red- color is for THE LOOK)
1 medium cucumber chopped
3/4 cup Apple cider
OPTIONAL- finely chopped hot pepper

1. Place peaches on grill- flip after 2-3 minutes
2. flip again after 1 minute
3. Place tomatoes on grill  4 minutes each side
4. Allow peaches / onions to cool
5. Cut into bite sized pieces(not MY bite size..)
6. put peaches, onions, cukes and tomatoes (pepper) into bowl and toss
7. Add cider sparingly- until all coated and place in Fridge

 

Camera didn’t ork right o I found these photos to visual attraction.

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.

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