Tag Archives: food

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

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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

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 Ideas as Garden Grows (7 Layer fun in Future)

Last year I made bunch of hummus for an event and had a lot left over. I love it on crackers, bread and as veggie dip.

It is also a good creamy dressing but I wanted to play so I got a tall clear container and started a 7 layer ….dip/salad/snack- Not sure what it was as I set it up.
– pinto beans ( sprouts would be great too)
– hummus ( garlicky and good)
-diced red onion ( fresh from garden)
-sliced cucumbers( fresh picked) {will dice next time}
-thin layer hummus
– diced tomato( garden fresh)
-onions plus chopped herbs

Cover and put in fridge for 2-3 hours and serve as a salad or a dip.

Other options/ideas:
– mix some chia/flax for a gelatin consistency

put tortillas or chips on a baking tray and top with scoops of the dip/ salad put in broiler ( bottom shelf) for 7-10 minutes , until a light browning/ crust forms- this can be topped with chopped chili peppers and a nice vegan cheez.

Link

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

 

 

Flooding June 7 2013 B