Since so many people ask me, here are some of the plant foods with especially high protein.
Keep in mind that, not only are these foods high in protein, they are also filled with other important nutrients, including calcium, iron, cancer-fighting antioxidants, phytonutrients, etc.
AND they contain NO saturated fat, cholesterol, antibiotics or other toxins found in animal products, that are linked to cancer and other diseases.
So...would you rather get your protein from a slab of cow, increase your chances of cancer and heart disease, miss out on all the other nutrients your body needs, and feel sluggish and, well, like you just ate a dead animal...
OR eat real food, grown from this amazing planet God has given us, and feel super light and energetic as nutrients only nature can provide pour into your body?
Protein Packed Plants:
Legumes
1 cup lentils= 18g
1 cup black beans= 15g
1 cup red kidney beans= 14g
1 cup pinto beans= 12g
1 cup chickpeas/garbanzo= 12g
1 cup green peas= 9g
Whole Grains (cooked)
1 cup amaranth= 9g
1 cup quinoa= 8g
1 cup millet= 6g
1 cup buckwheat= 6g
1 cup brown rice= 5g
1 slice sprouted whole wheat bread (aka Ezekiel or Trader Joe's)= 5-6g
Nuts/Seeds (Raw)
1 cup cashews= 20g
1 cup almonds= 24g
1 cup sunflower seeds= 28g
1 cup flaxseed (whole)= 31g!
1 cup pumpkin seeds= 36g!!
1 cup chia seeds= 48g!!!
Vegetables
1 cup spinach (raw, packed)= 5g
1 potato (with skin)= 4.3g
1 cup asparagus (raw, chopped)= 3g
1 cup kale (raw, chopped)= 2.9g
1 cup broccoli (raw, chopped)= 2.6g
1 cup cauliflower (raw, chopped)= 2g
1 cup carrots (raw, chopped)= 1.2g
Fruits
1 cup avocado (mashed)= 4.5g
1 cup dried apricots= 4.4g
1 cup prunes= 3.8g
1 cup dates (chopped)= 3.6g
1 cup banana (mashed)= 2.5g (1 medium banana= 1.3g)
1 cup kiwi (sliced)= 2g
1 cup cherries= 1.6g
The more real food you eat, the less room there will be in your stomach
for junk. So fill up on all these amazing foods and feel the difference
in your health!
Note: Vitamin B-12 is only found in animals, therefore it is important to either supplement or eat fortified foods (almond milk, nutritional yeast, etc).
Showing posts with label vegan. Show all posts
Showing posts with label vegan. Show all posts
Tuesday, December 17, 2013
Wednesday, November 20, 2013
Dinner: Keep it simple
It's good to remember that I don't have to cook a big meal every night just because I want to be healthy and avoid frozen pre-made dinners or fast food. It's possible to eat a simple, yet totally healthy home cooked meal that can also taste great.
Here's my new formula for those nights when I'm low on time:
1- cook a whole grain (boil and simmer on the stove)
2- add some veggies to the pot when it's almost done (but there is still water in the pot)
3- Season and add a little dairy-free butter or olive oil,
4- Have a big salad to go with it
Note: I usually try to add beans to the grain dish or on the salad since they are a great plant source of calcium and iron, not to mention the fiber and protein.
My simple dinner experiment:
So tonight I made quinoa, not knowing really what I was going to do with it. There are countless uses for quinoa (such as warm in the morning with almond milk, cinnamon and dates; warm as a pilaf with cooked veggies and seasonings; cold as a salad with a vinegarette dressing and mango/red pepper or with citrus dressing and squash/craisins, etc) so I wasn't too worried.
A couple minutes before it was done cooking (it only takes 10-15 minutes total to cook by the way), I ended up throwing in a diced yellow squash and the carrot pulp from the juice I made yesterday. I also added Trader Joe's "21 Seasoning Salute" spices and a couple tablespoons Earth Balance dairy-free "butter" spread (I get the soy free kind).
I paired that with a big salad and we had a wonderful, yet simple and nutritious meal. :)
Nutritional note:
Here is a great article from Harvard School of Public Health, about the benefits of eating good carbs (aka whole grains): http://www.hsph.harvard.edu/nutritionsource/carbohydrates/
UPDATE:
I just found this awesome quote from Brigham Young!
"I believe that we enslave our women; … our tables are covered with every delicacy and variety that we can think of… I do not believe in mixing up our food. This is hurtful. It destroys the stomach by overtaxing the digestive powers; and in addition to that it almost wears out the lives of our females by keeping them so closely confined over cooking stoves…We can have a variety in diet, and yet have simplicity. We can have a diet that will be easily prepared, and yet have it healthful. We can have a diet, that will be tasteful, nutritious and delightful to us, and easy to digest…” Brigham Young, Journal of Discourses 13: 154
Amen!
Here's my new formula for those nights when I'm low on time:
1- cook a whole grain (boil and simmer on the stove)
2- add some veggies to the pot when it's almost done (but there is still water in the pot)
3- Season and add a little dairy-free butter or olive oil,
4- Have a big salad to go with it
Note: I usually try to add beans to the grain dish or on the salad since they are a great plant source of calcium and iron, not to mention the fiber and protein.
My simple dinner experiment:
So tonight I made quinoa, not knowing really what I was going to do with it. There are countless uses for quinoa (such as warm in the morning with almond milk, cinnamon and dates; warm as a pilaf with cooked veggies and seasonings; cold as a salad with a vinegarette dressing and mango/red pepper or with citrus dressing and squash/craisins, etc) so I wasn't too worried.
A couple minutes before it was done cooking (it only takes 10-15 minutes total to cook by the way), I ended up throwing in a diced yellow squash and the carrot pulp from the juice I made yesterday. I also added Trader Joe's "21 Seasoning Salute" spices and a couple tablespoons Earth Balance dairy-free "butter" spread (I get the soy free kind).
I paired that with a big salad and we had a wonderful, yet simple and nutritious meal. :)
Nutritional note:
Here is a great article from Harvard School of Public Health, about the benefits of eating good carbs (aka whole grains): http://www.hsph.harvard.edu/nutritionsource/carbohydrates/
UPDATE:
I just found this awesome quote from Brigham Young!
"I believe that we enslave our women; … our tables are covered with every delicacy and variety that we can think of… I do not believe in mixing up our food. This is hurtful. It destroys the stomach by overtaxing the digestive powers; and in addition to that it almost wears out the lives of our females by keeping them so closely confined over cooking stoves…We can have a variety in diet, and yet have simplicity. We can have a diet that will be easily prepared, and yet have it healthful. We can have a diet, that will be tasteful, nutritious and delightful to us, and easy to digest…” Brigham Young, Journal of Discourses 13: 154
Amen!
Monday, November 4, 2013
Sweet Potato Curry
Dinner tonight was Sweet Potato Curry, one of our favorites!
Combine the following in a Crock Pot and leave for about 5 hours:
1 cup dry lentils (sorted and rinsed)
4 sweet potatoes (peeled and chopped)
2 cups coconut milk (canned, organic, full fat)
2 cups vegetable broth
2 Tbsp curry powder
salt to taste
pepper to taste
Optional: add a 1/2 cup frozen peas or broccoli about 10 minutes before serving.
Serve over brown rice, quinoa, or other grain of your choice. And don't forget a big salad too. :)
This is a protein packed, iron packed, Vitamin A & other nutrient packed dinner, sure to fill and satisfy even those who aren't accustomed to eating vegetarian or vegan meals. My husband loves it. Give it a try!
Combine the following in a Crock Pot and leave for about 5 hours:
1 cup dry lentils (sorted and rinsed)
4 sweet potatoes (peeled and chopped)
2 cups coconut milk (canned, organic, full fat)
2 cups vegetable broth
2 Tbsp curry powder
salt to taste
pepper to taste
Optional: add a 1/2 cup frozen peas or broccoli about 10 minutes before serving.
Serve over brown rice, quinoa, or other grain of your choice. And don't forget a big salad too. :)
This is a protein packed, iron packed, Vitamin A & other nutrient packed dinner, sure to fill and satisfy even those who aren't accustomed to eating vegetarian or vegan meals. My husband loves it. Give it a try!
Tuesday, February 26, 2013
Whole Wheat Pancakes (Vegan) with fruit
This is a healthy and very tasty pancake recipe you can make for your kids, without the bad ingredients in packaged mixes, and with the benefits of ground flax seed (fiber, protein, Omega 3s) and whole wheat flour (protein, fiber).
These are topped with lots of fresh fruit, instead of syrup, or you can make your own fruit syrup (put pears or peaches in the food processor, add a little honey or pure maple syrup).
I based this off of a recipe I got when I was a missionary in Brazil. The friend who gave it to me was American, so these are not Brazilian pancakes unfortunately. :) But these are way better than any packaged mix I've had.
Special thanks to my husband for making these delicious pancakes this morning and adding the banana instead of egg (because we were all out) to make them vegan. He always makes the pancakes at our house and they always turn out great- way better than I make them. Thanks babe!
These are topped with lots of fresh fruit, instead of syrup, or you can make your own fruit syrup (put pears or peaches in the food processor, add a little honey or pure maple syrup).
I based this off of a recipe I got when I was a missionary in Brazil. The friend who gave it to me was American, so these are not Brazilian pancakes unfortunately. :) But these are way better than any packaged mix I've had.
Whole Wheat Pancakes (Vegan)
These are not raw, but with the loads of fruit piled on top, your meal can be mostly raw! (See below)
1 cup whole wheat flour
1 cup unsweetened Almond Milk (or Rice Milk) (add a little more for a thinner consistency)
1/2 banana, mashed (this is the egg substitute)
2 Tbsp raw honey
1/2 tsp salt
2 tsp baking powder
3 Tbsp ground flaxseed
1/2 tsp cinnamon
1 1/2 Tbsp olive oil
Mix all ingredients and cook on medium heat, flipping once until done. Enjoy!
Special thanks to my husband for making these delicious pancakes this morning and adding the banana instead of egg (because we were all out) to make them vegan. He always makes the pancakes at our house and they always turn out great- way better than I make them. Thanks babe!
Sunday, December 9, 2012
Day 9- Vegan meal plan
I've come up with an easy way to plan my vegan meals.
Every day my meals will follow this model:
Breakfast-
The cereal will be either: dry cereal with almond milk, oatmeal, or other hot cereal. I will add nuts & seeds & a little honey (if needed) to my hot cereal, and will add wheat germ & ground flax seeds to my cold cereal. I will try to eat my fruit first (and make it about 50% of my meal)- bananas, berries, pears, oranges, etc. Or add some to my cereal.
Lunch-
I will make slightly different smoothies each day, but will always have a blender full of spinach or kale as the base. See my post about smoothies here.
My grain will be a slice of whole grain bread made from sprouted grains ( i.e. Trader Joes organic Low Fat Sprouted High Fiber bread) with nut butter & jam (Polaner- no sugar added, sweetened with fruit juice), some leftover quinoa from the night before, etc.
Dinner-
The salad possibilities are endless. Mix fruit & veggies, seeds, etc. You can experiment on your own or try out recipes from raw or vegetarian cookbooks.
The grain might be rice, quinoa, whole grain pasta, etc. Season with fresh herbs for the best flavor!
And I will try to include a small side of sauerkraut (or other fermented veggies). Look for my upcoming post on the benefits of this amazing (and surprisingly delicious) food!
Snacks in between meals will consist of: Pita chips & hummus or guacamole, veggies dipped in hummus, fruit & granola, trail mix with nuts & seeds & dried fruit, etc.
Dessert- Whole dates, carrob chia seed pudding, apple crisp, and many more (all made without refined sugar, only honey or agave added when needed, and many of them raw).
Oh the many posts I'm looking forward to writing!!
Every day my meals will follow this model:
Breakfast: Whole fruit & cereal
Lunch: Smoothie & grain
Dinner: Salad & grain & sauerkraut
Breakfast-
The cereal will be either: dry cereal with almond milk, oatmeal, or other hot cereal. I will add nuts & seeds & a little honey (if needed) to my hot cereal, and will add wheat germ & ground flax seeds to my cold cereal. I will try to eat my fruit first (and make it about 50% of my meal)- bananas, berries, pears, oranges, etc. Or add some to my cereal.
Lunch-
I will make slightly different smoothies each day, but will always have a blender full of spinach or kale as the base. See my post about smoothies here.
My grain will be a slice of whole grain bread made from sprouted grains ( i.e. Trader Joes organic Low Fat Sprouted High Fiber bread) with nut butter & jam (Polaner- no sugar added, sweetened with fruit juice), some leftover quinoa from the night before, etc.
Dinner-
The salad possibilities are endless. Mix fruit & veggies, seeds, etc. You can experiment on your own or try out recipes from raw or vegetarian cookbooks.
The grain might be rice, quinoa, whole grain pasta, etc. Season with fresh herbs for the best flavor!
And I will try to include a small side of sauerkraut (or other fermented veggies). Look for my upcoming post on the benefits of this amazing (and surprisingly delicious) food!
Snacks in between meals will consist of: Pita chips & hummus or guacamole, veggies dipped in hummus, fruit & granola, trail mix with nuts & seeds & dried fruit, etc.
Dessert- Whole dates, carrob chia seed pudding, apple crisp, and many more (all made without refined sugar, only honey or agave added when needed, and many of them raw).
Oh the many posts I'm looking forward to writing!!
Saturday, December 8, 2012
Day 8- One step at a time...
I just want to point out the importance of taking one step at a time in making the transition to raw food. Even though you may like the idea of eating raw, your body may not cooperate the way you would like, especially if you're accustomed to eating meat and dairy on a regular basis. So, my suggestions for those wanting to make this transition are as follows:
Assess your current way of eating- Do you eat meat & dairy regularly? Are you already a vegetarian? Are you already a vegan?
Then transition as slow as you feel comfortable from where you are.
First try to eat like a vegetarian (no meat) for a day. If that's easy, then try a week. You will probably be eating a lot more grain in place of the meat for protein & to fill you up. But don't forget to include good fruits & veggies, especially dark leafy greens for iron. Take a vitamin B12 supplement.
Once you have mastered eating like a vegetarian, try eating like a vegan (no animal products- such as meat & dairy). This will most likely be a bit more of a challenge, since your meals probably revolve around dairy & grains now that you've cut out meat (some of my standard vegetarian meals were pasta, quesadillas, grilled cheese, cheese enchiladas, etc.). Sadly, the fruits & veggies probably aren't noticed much; they are more of an after thought. (If not, the transition will be a lot easier for you!).
Don't try to go from vegetarian to raw! Trust me, I learned that the hard way. You need to transition to vegan first. Let yourself eat lots of grains to make up for lost calories that you would be getting with the dairy (and meat). And as you are transitioning to vegan, don't take out certain foods until you have a replacement ready to eat. For example, don't stop eating yogurt until you have another good probiotic to replace it with (sauerkraut or fermented veggies, or a supplement like acidophilus). Don't stop drinking milk until you can replace it with a fortified almond milk or a good calcium & vitamin d supplement. Don't just stop eating as much protein- replace it with nuts, seeds, & grains. You get the idea. Take your time so that you don't shock your body and deprive it of vital nutrients just because you aren't prepared with all the vegan & raw food replacements yet.
Once you have mastered vegan, then start to move on to raw. Of course, if you are still making the transition to vegan, you can include completely raw meals into your week, but don't feel like they all have to be at first. Take it slow.
In short, let yourself take one step at a time. And be ok with that. :)
Assess your current way of eating- Do you eat meat & dairy regularly? Are you already a vegetarian? Are you already a vegan?
Then transition as slow as you feel comfortable from where you are.
First try to eat like a vegetarian (no meat) for a day. If that's easy, then try a week. You will probably be eating a lot more grain in place of the meat for protein & to fill you up. But don't forget to include good fruits & veggies, especially dark leafy greens for iron. Take a vitamin B12 supplement.
Once you have mastered eating like a vegetarian, try eating like a vegan (no animal products- such as meat & dairy). This will most likely be a bit more of a challenge, since your meals probably revolve around dairy & grains now that you've cut out meat (some of my standard vegetarian meals were pasta, quesadillas, grilled cheese, cheese enchiladas, etc.). Sadly, the fruits & veggies probably aren't noticed much; they are more of an after thought. (If not, the transition will be a lot easier for you!).
Don't try to go from vegetarian to raw! Trust me, I learned that the hard way. You need to transition to vegan first. Let yourself eat lots of grains to make up for lost calories that you would be getting with the dairy (and meat). And as you are transitioning to vegan, don't take out certain foods until you have a replacement ready to eat. For example, don't stop eating yogurt until you have another good probiotic to replace it with (sauerkraut or fermented veggies, or a supplement like acidophilus). Don't stop drinking milk until you can replace it with a fortified almond milk or a good calcium & vitamin d supplement. Don't just stop eating as much protein- replace it with nuts, seeds, & grains. You get the idea. Take your time so that you don't shock your body and deprive it of vital nutrients just because you aren't prepared with all the vegan & raw food replacements yet.
Once you have mastered vegan, then start to move on to raw. Of course, if you are still making the transition to vegan, you can include completely raw meals into your week, but don't feel like they all have to be at first. Take it slow.
In short, let yourself take one step at a time. And be ok with that. :)
Friday, December 7, 2012
Tips for making the transition...
I'm not writing this blog because I'm an expert at eating raw, or even at eating vegan for that matter. I'm writing it because I want to document my journey into this world of raw & vegan food & hopefully help others in some way along the road.
I don't profess to know the "right way" to eat. It is different for everyone. I'm just trying to eat as healthy as possible for myself, based on what I have discovered in books, research, documentaries, and my own personal experience eating food for the past 31 years (wow...).
That said, I have been thinking of some ways to make this transition easier, because at times it can seem overwhelming, like any change in life. Here are some tips that have helped me. I will be adding to the list as I discover more.
The majority of your groceries should be fruits and vegetables. Find the good deals to buy apples, oranges & pears in bulk. And lots of bananas & greens (i.e. spinach) for smoothies. Trader Joe's has some great prices on produce, I have found. Another great place to buy are farmer's markets, where you can find a lot of local & organic produce for decent prices. When you open up your fridge and see lots of colors, you will be on the right track. :) And with lots of different choices, you will have an easier time having certain ingredients for raw food recipes, or putting your own dishes together. Also, you will never feel like you're going hungry since there will be so much to choose from.
Stock your pantry with raw nuts & seeds. Almonds, walnuts, cashews, pistacios, pumpkin seeds, sunflower seeds, chia seeds, hemp seeds, are all great ones to have- they are high in protein, fiber, good fat, and some have omega 3s & lots of other things. Also gets some dried fruit (without preservatives). Then you can put them together for a great trail mix snack when you're hungry.
Every night take a bunch of veggies and chop them up so you don't have to spend all day long preparing food. I've found that the most time consuming part of food preparation is chopping vegetables, so it really helps to have them already chopped and ready to go.
You don't have to make your own nut milk & nut butters at first- you can buy them. There are almond milks out there that are fortified so that they have the same amount of calcium & vitamin D as cow's milk (Trader Joe's Unsweetened Vanilla Almond Milk is one of them). That is a great way to take out cow's milk and still get the vitamins you need. Also there are lots of good nut butters out there, even though you can make your own (blend up the soaked nuts & add oil). I made cashew butter & it was amazing- tasted like the consistency of fudge, and was so rich & creamy. But it took awhile and I put way too much oil in it and had to take it out later.... So buying that stuff at first can save you time.
When you start to feel overwhelmed (aka- you're hungry and can't think of anything quick to make besides you're old favorites like grilled cheese), just remember: it does not necessarily take more time to prepare raw or vegan meals than it does to cook other meals. It's just that you do different things (instead of cooking, you are chopping and putting them together in salads or smoothies...). But for anyone just starting out, it takes a little bit of getting used to, just like anything new does. After doing it awhile, it will become second nature. So just because it doesn't come naturally, and takes a little more effort at the beginning, doesn't mean it's always going to be that way. Take a deep breath, then grab something easy like apples and nut butter so you're not so hungry and you can think better about what to make next (or you can just look at this blog for some idea). :)
Take a good multivitamin (or at least Vitamin B12, iron, and calcium) to begin. You will be experimenting with different foods and might not get all the vitamins & nutrients you need since you will be focusing on putting together different meals, and not necessarily counting how much of each vitamin you are consuming at each meal. After awhile, I'm guessing that you will start to see your vitamin intake more clearly and know where you might be deficient (Vitamin B12 will be important no matter if you're starting out or an seasoned vegan, no pun intended, since that is found mostly in meat). :)
Make sure you know the vegan sources of protein out there and include them in your meals to get enough protein. (I will make another post with this info.)
Read books, websites, and other resources that give information about "going raw" or a high raw vegan diet. It's great to see so many other people who are trying to eat more healthy & gives me hope and confidence the more I learn.
These are things that have helped me. Now I need to go fold my laundry. Good night everyone!
I don't profess to know the "right way" to eat. It is different for everyone. I'm just trying to eat as healthy as possible for myself, based on what I have discovered in books, research, documentaries, and my own personal experience eating food for the past 31 years (wow...).
That said, I have been thinking of some ways to make this transition easier, because at times it can seem overwhelming, like any change in life. Here are some tips that have helped me. I will be adding to the list as I discover more.
The majority of your groceries should be fruits and vegetables. Find the good deals to buy apples, oranges & pears in bulk. And lots of bananas & greens (i.e. spinach) for smoothies. Trader Joe's has some great prices on produce, I have found. Another great place to buy are farmer's markets, where you can find a lot of local & organic produce for decent prices. When you open up your fridge and see lots of colors, you will be on the right track. :) And with lots of different choices, you will have an easier time having certain ingredients for raw food recipes, or putting your own dishes together. Also, you will never feel like you're going hungry since there will be so much to choose from.
Stock your pantry with raw nuts & seeds. Almonds, walnuts, cashews, pistacios, pumpkin seeds, sunflower seeds, chia seeds, hemp seeds, are all great ones to have- they are high in protein, fiber, good fat, and some have omega 3s & lots of other things. Also gets some dried fruit (without preservatives). Then you can put them together for a great trail mix snack when you're hungry.
Every night take a bunch of veggies and chop them up so you don't have to spend all day long preparing food. I've found that the most time consuming part of food preparation is chopping vegetables, so it really helps to have them already chopped and ready to go.
You don't have to make your own nut milk & nut butters at first- you can buy them. There are almond milks out there that are fortified so that they have the same amount of calcium & vitamin D as cow's milk (Trader Joe's Unsweetened Vanilla Almond Milk is one of them). That is a great way to take out cow's milk and still get the vitamins you need. Also there are lots of good nut butters out there, even though you can make your own (blend up the soaked nuts & add oil). I made cashew butter & it was amazing- tasted like the consistency of fudge, and was so rich & creamy. But it took awhile and I put way too much oil in it and had to take it out later.... So buying that stuff at first can save you time.
When you start to feel overwhelmed (aka- you're hungry and can't think of anything quick to make besides you're old favorites like grilled cheese), just remember: it does not necessarily take more time to prepare raw or vegan meals than it does to cook other meals. It's just that you do different things (instead of cooking, you are chopping and putting them together in salads or smoothies...). But for anyone just starting out, it takes a little bit of getting used to, just like anything new does. After doing it awhile, it will become second nature. So just because it doesn't come naturally, and takes a little more effort at the beginning, doesn't mean it's always going to be that way. Take a deep breath, then grab something easy like apples and nut butter so you're not so hungry and you can think better about what to make next (or you can just look at this blog for some idea). :)
Take a good multivitamin (or at least Vitamin B12, iron, and calcium) to begin. You will be experimenting with different foods and might not get all the vitamins & nutrients you need since you will be focusing on putting together different meals, and not necessarily counting how much of each vitamin you are consuming at each meal. After awhile, I'm guessing that you will start to see your vitamin intake more clearly and know where you might be deficient (Vitamin B12 will be important no matter if you're starting out or an seasoned vegan, no pun intended, since that is found mostly in meat). :)
Make sure you know the vegan sources of protein out there and include them in your meals to get enough protein. (I will make another post with this info.)
Read books, websites, and other resources that give information about "going raw" or a high raw vegan diet. It's great to see so many other people who are trying to eat more healthy & gives me hope and confidence the more I learn.
These are things that have helped me. Now I need to go fold my laundry. Good night everyone!
Thursday, December 6, 2012
Day 6- Butternut Squash Bisque
Disclaimer: This isnt raw, but it is vegan. Perfect for those wanting a good healthy recipe for the winter. :)
And how many of you have actually ever bought a butternut squash and cooked it? It wasn't until my mother in law brought me one from her garden when she came to visit, that I had ever had one in my kitchen. Thanks to her, I have now created a wonderful homemade bisque recipe that (I think) is delicious!
Cook the squash. Quarter it with a big sharp knife, then cut into several more pieces. Scoop out and discard seeds. Place pieces face down in glass baking dish and add 1 inch water. Cover with foil and bake at 350 for about 40 minutes- until the squash is tender. Keep the water! Peel each piece and discard skin. Save in the water for when you are ready to make the soup.
Heat oil in big pot. Add garlic & saute for a minute or two. Them add carrots and saute to soften a little. Then add vegetable broth, squash & water, salt & spices. Heat to a boil then simmer until everything is nice and soft. Transfer to a food processor (blender would probably work fine too). Blend until smooth. Pour directly into bowls & enjoy! You might like to freeze for later if you have a lot, but I usually eat it too fast.
You can make this as thick or thin as you like, just add more or less vegetable broth.
For a variation add sweet potatoes!
Or you could make pumpkin bisque- use pumpkin (cook the same way) instead of squash, omit carrots, add more pumpkin pie spice & add sugar (or other sweetener) to taste.
P.S. Today was also my birthday. :)
And how many of you have actually ever bought a butternut squash and cooked it? It wasn't until my mother in law brought me one from her garden when she came to visit, that I had ever had one in my kitchen. Thanks to her, I have now created a wonderful homemade bisque recipe that (I think) is delicious!
Butternut Squash Bisque
1 Butternut Squash, cooked (see below for instructions)
4 cups vegetable broth (I like Swanson organic)
1 cup chopped carrots
1 garlic clove, chopped
2 Tbsp olive oil
a shake pumpkin pie spice
a shake cayenne pepper (you can put more if you like it a little spicier)
salt to taste
Cook the squash. Quarter it with a big sharp knife, then cut into several more pieces. Scoop out and discard seeds. Place pieces face down in glass baking dish and add 1 inch water. Cover with foil and bake at 350 for about 40 minutes- until the squash is tender. Keep the water! Peel each piece and discard skin. Save in the water for when you are ready to make the soup.
Heat oil in big pot. Add garlic & saute for a minute or two. Them add carrots and saute to soften a little. Then add vegetable broth, squash & water, salt & spices. Heat to a boil then simmer until everything is nice and soft. Transfer to a food processor (blender would probably work fine too). Blend until smooth. Pour directly into bowls & enjoy! You might like to freeze for later if you have a lot, but I usually eat it too fast.
You can make this as thick or thin as you like, just add more or less vegetable broth.
For a variation add sweet potatoes!
Or you could make pumpkin bisque- use pumpkin (cook the same way) instead of squash, omit carrots, add more pumpkin pie spice & add sugar (or other sweetener) to taste.
P.S. Today was also my birthday. :)
Wednesday, December 5, 2012
"How can anyone eat only raw foods???"
Admit it. You've asked yourself that question about someone who has decided to "go raw."
Don't they get sick of eating so plainly?
How can they get full from mostly fruits & vegetables?
All very good questions.
I really like what Judita Wignall says about this in her book "Going Raw":
"When I first went raw I needed familiar foods that reminded me of the cooked foods I used to eat. I also wanted that feeling of fullness that cooked food gave me, but surprisingly, within a few weeks of being 100 percent raw, I started to lose those cravings and wanted to eat simpler. It wasn't something I even thought about. My body was craving less fat, less salt, less concentrated sugar. My taste buds changed. I didn't need a ton of seasoning, and I started to appreciate the natural flavor of naked food. Almost every raw foodist experiences this phenomenon, and it's actually really liberating. I could spend less time in the kitchen because I was satisfied with a bowl of grapes for breakfast and romaine leaves with tomatoes, onions, sprouts, and tahini dressing for dinner. I still love gourmet raw foods, but I don't need them every day for each meal."
Her book has some very tasty looking recipes, such as South of the Border Tacos, Berries & Cream Crepes, and White Chocolate Cherry Cheesecake. These are all made with raw ingredients, so the cheesecake is obviously not made with cream cheese. Instead it's cashew cream with an actual vanilla bean. The taco "meat" is ground walnuts & pistachios with taco seasonings. The crepes are made with bananas, lemon juice, and cinnamon (in a dehydrator for several hours) and cashew cream. So as you can see, if you have time to make these dishes (and a high speed blender & dehydrator), you can eat lots of "gourmet" raw foods (not just salads & smoothies every day). But it's interesting to note that after going raw, most people's taste buds change and they are fine eating more simply. It's especially interesting that their bodies feel full and satisfied eating a simple bowl of fruit. To someone not accustomed to that, it can seem crazy.
I find great hope in knowing that our bodies simply need a little time to adjust...but they will adjust. And the increased healthy & energy will definitely be worth it.
As someone said the in the documentary "Forks Over Knives" (paraphrasing): Some people may think that being a vegetarian or vegan is extreme. But getting triple bypass surgery multiple times in a lifetime is what is really extreme.
Folks, it's time we take a look at some scary truths: we're living in a very toxic world, with a health care system & government that is not really helping us avoid getting sick. I am no longer going to believe that everything is going to be ok if I eat whatever I want. These days, there are cancer causing toxins everywhere we go. Let's open our eyes & take control of our health. Even making a small change like taking meat out of one meal a day, will make a difference. And slowly but surely, as we take the bad stuff out & put the good stuff in, we will start to feel a lot better.
So how can anyone eat only raw foods?
I think the question is, how can anyone NOT want to eat only raw foods? Or, how can anyone not want to avoid triple bypass surgery when they are in their 40s?
P.S. If you have no idea what I'm talking about (why raw foods are so good for you, etc), watch Forks Over Knives and Food Matters (both on Netflix, you can watch most of Food Matters on their website, click on the link I just made) or click here to read my first post about why I am going raw.
Don't they get sick of eating so plainly?
How can they get full from mostly fruits & vegetables?
All very good questions.
I really like what Judita Wignall says about this in her book "Going Raw":
"When I first went raw I needed familiar foods that reminded me of the cooked foods I used to eat. I also wanted that feeling of fullness that cooked food gave me, but surprisingly, within a few weeks of being 100 percent raw, I started to lose those cravings and wanted to eat simpler. It wasn't something I even thought about. My body was craving less fat, less salt, less concentrated sugar. My taste buds changed. I didn't need a ton of seasoning, and I started to appreciate the natural flavor of naked food. Almost every raw foodist experiences this phenomenon, and it's actually really liberating. I could spend less time in the kitchen because I was satisfied with a bowl of grapes for breakfast and romaine leaves with tomatoes, onions, sprouts, and tahini dressing for dinner. I still love gourmet raw foods, but I don't need them every day for each meal."
Her book has some very tasty looking recipes, such as South of the Border Tacos, Berries & Cream Crepes, and White Chocolate Cherry Cheesecake. These are all made with raw ingredients, so the cheesecake is obviously not made with cream cheese. Instead it's cashew cream with an actual vanilla bean. The taco "meat" is ground walnuts & pistachios with taco seasonings. The crepes are made with bananas, lemon juice, and cinnamon (in a dehydrator for several hours) and cashew cream. So as you can see, if you have time to make these dishes (and a high speed blender & dehydrator), you can eat lots of "gourmet" raw foods (not just salads & smoothies every day). But it's interesting to note that after going raw, most people's taste buds change and they are fine eating more simply. It's especially interesting that their bodies feel full and satisfied eating a simple bowl of fruit. To someone not accustomed to that, it can seem crazy.
I find great hope in knowing that our bodies simply need a little time to adjust...but they will adjust. And the increased healthy & energy will definitely be worth it.
As someone said the in the documentary "Forks Over Knives" (paraphrasing): Some people may think that being a vegetarian or vegan is extreme. But getting triple bypass surgery multiple times in a lifetime is what is really extreme.
Folks, it's time we take a look at some scary truths: we're living in a very toxic world, with a health care system & government that is not really helping us avoid getting sick. I am no longer going to believe that everything is going to be ok if I eat whatever I want. These days, there are cancer causing toxins everywhere we go. Let's open our eyes & take control of our health. Even making a small change like taking meat out of one meal a day, will make a difference. And slowly but surely, as we take the bad stuff out & put the good stuff in, we will start to feel a lot better.
So how can anyone eat only raw foods?
I think the question is, how can anyone NOT want to eat only raw foods? Or, how can anyone not want to avoid triple bypass surgery when they are in their 40s?
P.S. If you have no idea what I'm talking about (why raw foods are so good for you, etc), watch Forks Over Knives and Food Matters (both on Netflix, you can watch most of Food Matters on their website, click on the link I just made) or click here to read my first post about why I am going raw.
Day 5- New transitional plan
So, I realized that, as much as I want to eat completely raw, my body is being a little stubborn and still wanting to fill up on grains first. So, instead of trying to eat completely raw right now, this is my new plan:
- Eliminate meat and dairy.
- At each meal, at least 50-75% will be fruits and/or vegetables (mostly raw, with lots of dark leafy greens)
- The rest will be grains (cooked) and nuts/seeds (this will give me the protein & fat needed to feel full)
That should make this transition a little easier. And hey, I am still eating "vegan," just not raw. That is still quite a feat!
(Note: Vegans do not eat any animal products (meat, dairy). Since honey is considered an animal product, some vegans do not eat it, and some do. I will be eating honey.)
With that new plan in mind, I just had this for dinner:
- Eliminate meat and dairy.
- At each meal, at least 50-75% will be fruits and/or vegetables (mostly raw, with lots of dark leafy greens)
- The rest will be grains (cooked) and nuts/seeds (this will give me the protein & fat needed to feel full)
That should make this transition a little easier. And hey, I am still eating "vegan," just not raw. That is still quite a feat!
(Note: Vegans do not eat any animal products (meat, dairy). Since honey is considered an animal product, some vegans do not eat it, and some do. I will be eating honey.)
With that new plan in mind, I just had this for dinner:
A baked sweet potato with a little rosemary
A modified version of my favorite Super Waldorf Salad
'(with kale instead of spinach & romaine, and no carrots or bell pepper)
'(with kale instead of spinach & romaine, and no carrots or bell pepper)
A side of Quinoa pilaf
(I briefly sauteed a chopped clove of garlic, added chopped carrots and sauteed for a minute (so they were still crunchy), added a couple shakes of Thyme, Oregano and Rosemary, a little sea salt, and about 2 cups cooked quinoa and mixed well)
(I briefly sauteed a chopped clove of garlic, added chopped carrots and sauteed for a minute (so they were still crunchy), added a couple shakes of Thyme, Oregano and Rosemary, a little sea salt, and about 2 cups cooked quinoa and mixed well)
Of course, I started eating the grains first. But this meal was extremely filling. And I feel light & energetic, instead of gross & sluggish (such as I feel after eating lots of meat, only carbs, or lots of sugar & artificial ingredients).
I even think my husband might like it. :)
Tuesday, December 4, 2012
Day 4- A Challenge
Today was a bit of a challenge. I was running out of food & was starting to feel like I needed more than just raw foods to feel full. I have to admit, it does feel different filling up on fruits & vegetables & nuts/seeds with only a small amount of grains. When I'm hungry I usually crave carbs- pancakes, bread, quesadillas- and I used to fill up on that, leaving only a little room for fruits or veggies. So this is a huge adjustment for me.
This is definitely a "transitional" menu:
Breakfast- fruit salad (chopped pear, banana, and blueberries with a little wheat germ* on top, and a little organic granola*
Snack- kale smoothie
Lunch- leftover broccoli salad & 5 dates
Snack- shredded wheat cereal* & milk*
Dinner- pears & bananas mixed with a little organic plain yogurt, sprinkled with 5 grain cereal (raw), walnuts & cinnamon
*= not raw
I definitely ate more non-raw foods today, and even dairy. :( That was mostly because we were running out of food & I didn't want to go hungry since I'm breastfeeding my baby. But I will applaud myself for the good food I did eat today & hopefully go to the store soon. :)
This is definitely a "transitional" menu:
Breakfast- fruit salad (chopped pear, banana, and blueberries with a little wheat germ* on top, and a little organic granola*
Snack- kale smoothie
Lunch- leftover broccoli salad & 5 dates
Snack- shredded wheat cereal* & milk*
Dinner- pears & bananas mixed with a little organic plain yogurt, sprinkled with 5 grain cereal (raw), walnuts & cinnamon
*= not raw
I definitely ate more non-raw foods today, and even dairy. :( That was mostly because we were running out of food & I didn't want to go hungry since I'm breastfeeding my baby. But I will applaud myself for the good food I did eat today & hopefully go to the store soon. :)
Saturday, December 1, 2012
My Raw Food Revolution
I have always been pretty healthy.
Growing up my parents instilled in me good eating habits & a desire to take care of my body. In high school I realized that I had very high metabolism- no matter what I ate, I never really gained weight. So I didn't mind frequently eating fast food or vending machine snacks.
When I went off to college, I ate whatever I wanted pretty much. I never felt the need to diet or restrict my intake of any particular type of food because my weight always stayed about the same. I took a weight training class my first semester, and worked out at the gym pretty regularly. I considered myself pretty healthy.
However, like most everyone else, I ate the Standard American Diet (SAD)- centered my meals around meat & grains, with lots of dairy, and I tried to eat at least a side of fruits or vegetables. My meals consisted of foods like: enchiladas, tacos, spaghetti, subway sandwiches, pizza, and sweets like ice cream & cookies. I ate out a lot during college as well (italian, chinese, burgers & milkshakes, etc). I didn't eat a lot of junk food on a regular basis (potato chips, candy, etc), but I didn't really focus on fruits & vegetables either.
When I got married, I cooked pasta a lot (with a salad), and made quick meals such as grilled cheese, quesadillas, pancakes, and omelets. The majority of my food intake was grains & dairy, with some meat, and some fruits & vegetables.
Soon after I got married I got pregnant with my first son, and also happened to stumble upon some information that made me rethink what personal care products I was using. I was shocked to discover that my shampoo, soap, lotion, make up, all contained chemicals...chemicals linked to cancer.
I found Miessence Organic Skin Care & began using all natural, organic & mostly raw (cold pressed to retain vital nutrients) personal care products that contained ingredients that were actually beneficial to my skin, instead of destructive & cancer-causing. I started to notice a big difference in my skin & could never go back to all-chemical products again.
In my research, I also found out that our food supply was laden with chemicals as well...chemicals linked to cancer. I learned about Genetically Modified foods, the dangers of pesticides, high fructose corn syrup, and a host of other ingredients to avoid.
Unfortunately, organic food was scarce on our little island of Guam, but I nevertheless began making choices at the grocery store to avoid the toxins that I had been reading about.
When we came back to the states, I tried to eat more organically. But it wasn't until very recently that I watched two documentaries that have inspired me to completely change the way I eat: "Food Matters," and "Forks Over Knives." What I learned in these films resonated deep within my being. It was as if I always knew these things subconsciously, but because of the messages I had been given my whole life from the government, & subsequently everyone else, I never knew them consciously.
I learned that the consumption of animal products (meat & dairy) is highly correlated with diseases such as: cancer, heart disease, diabetes, and many others. Additionally, a raw food diet based on vegetables & fruits, with nuts/seeds/grains, actually prevents the body from contracting diseases & increases energy & all around health & vitality. Wow!
The research is astounding. The fact that so few people know about this is devastating. So many Americans today are suffering needlessly, many of whom have chronic conditions (probably from eating meat & dairy) which require a daily regiment of pills. They endure nasty side effects & never seem to have energy or feel themselves. Their doctors don't tell them that eating a diet of primarily raw fruits & vegetables, will actually heal their bodies. They don't know that vitamins, not medicine, is what a sick body needs to be healthy again.
I don't want to be a statistic. I want to get rid of the toxins that are already in my body. I want my body to be in top shape to fight against any additional toxins that may enter from outside sources (water, air, radiation, etc). Most of all, I want to give my children the best chance at a healthy life as possible, and have a husband who I can grow old with.
I'm not the kind of person that can ignore something like this. This is life-saving information. It's about time we, the American people, take responsibility for our own health and stop believing what our government & the medical industry is telling us. Let's start thinking for ourselves- are disease rates going down? No. They are increasing. Yet countries that eat raw fruits & vegetables have zero cases of cancer. That should be enough to convince us that we're doing something wrong as a society.
And so I begin my personal Raw Food Revolution! I'm going to do an experiment and see for myself how I feel eating primarily raw fruits & vegetables. I'm in the unique situation of currently breast-feeding an infant, so I'm going to attempt to keep up my calories & protein by replacing dairy & meat with raw sources of protein such as nuts & seeds (fruits & vegetables also have protein in them). I am not going to go completely raw at first, still consuming some cooked foods such as oatmeal & other cereals & grains. That is, until I have a good supply of raw grains (especially sprouts) that I can be eating.
My goal is to increase my intake of nutrient-dense foods, eliminate nutrient-deficient foods, and eat foods that make me feel healthy & energetic.
To begin my "raw food revolution" I went to the store and bought double the fruits and vegetables that I normally do. Then I went to the health food store and bought these raw foods to start: Goji berries, Hemp seeds, pumpkin seeds, carob powder, walnuts, and cashews.
Next I started putting raw foods together- in smoothies & salads mostly- using two raw food books as my inspiration ("Going Raw" by Judita Wignall, and "Raw Foods" by Erica Palmcrantz & Irmela Lilja).
What follows is a record of my journey into a new way of looking at food, including recipes & personal discoveries. Feel free to join me!
Growing up my parents instilled in me good eating habits & a desire to take care of my body. In high school I realized that I had very high metabolism- no matter what I ate, I never really gained weight. So I didn't mind frequently eating fast food or vending machine snacks.
When I went off to college, I ate whatever I wanted pretty much. I never felt the need to diet or restrict my intake of any particular type of food because my weight always stayed about the same. I took a weight training class my first semester, and worked out at the gym pretty regularly. I considered myself pretty healthy.
However, like most everyone else, I ate the Standard American Diet (SAD)- centered my meals around meat & grains, with lots of dairy, and I tried to eat at least a side of fruits or vegetables. My meals consisted of foods like: enchiladas, tacos, spaghetti, subway sandwiches, pizza, and sweets like ice cream & cookies. I ate out a lot during college as well (italian, chinese, burgers & milkshakes, etc). I didn't eat a lot of junk food on a regular basis (potato chips, candy, etc), but I didn't really focus on fruits & vegetables either.
When I got married, I cooked pasta a lot (with a salad), and made quick meals such as grilled cheese, quesadillas, pancakes, and omelets. The majority of my food intake was grains & dairy, with some meat, and some fruits & vegetables.
Soon after I got married I got pregnant with my first son, and also happened to stumble upon some information that made me rethink what personal care products I was using. I was shocked to discover that my shampoo, soap, lotion, make up, all contained chemicals...chemicals linked to cancer.
I found Miessence Organic Skin Care & began using all natural, organic & mostly raw (cold pressed to retain vital nutrients) personal care products that contained ingredients that were actually beneficial to my skin, instead of destructive & cancer-causing. I started to notice a big difference in my skin & could never go back to all-chemical products again.
In my research, I also found out that our food supply was laden with chemicals as well...chemicals linked to cancer. I learned about Genetically Modified foods, the dangers of pesticides, high fructose corn syrup, and a host of other ingredients to avoid.
Unfortunately, organic food was scarce on our little island of Guam, but I nevertheless began making choices at the grocery store to avoid the toxins that I had been reading about.
When we came back to the states, I tried to eat more organically. But it wasn't until very recently that I watched two documentaries that have inspired me to completely change the way I eat: "Food Matters," and "Forks Over Knives." What I learned in these films resonated deep within my being. It was as if I always knew these things subconsciously, but because of the messages I had been given my whole life from the government, & subsequently everyone else, I never knew them consciously.
I learned that the consumption of animal products (meat & dairy) is highly correlated with diseases such as: cancer, heart disease, diabetes, and many others. Additionally, a raw food diet based on vegetables & fruits, with nuts/seeds/grains, actually prevents the body from contracting diseases & increases energy & all around health & vitality. Wow!
The research is astounding. The fact that so few people know about this is devastating. So many Americans today are suffering needlessly, many of whom have chronic conditions (probably from eating meat & dairy) which require a daily regiment of pills. They endure nasty side effects & never seem to have energy or feel themselves. Their doctors don't tell them that eating a diet of primarily raw fruits & vegetables, will actually heal their bodies. They don't know that vitamins, not medicine, is what a sick body needs to be healthy again.
I don't want to be a statistic. I want to get rid of the toxins that are already in my body. I want my body to be in top shape to fight against any additional toxins that may enter from outside sources (water, air, radiation, etc). Most of all, I want to give my children the best chance at a healthy life as possible, and have a husband who I can grow old with.
I'm not the kind of person that can ignore something like this. This is life-saving information. It's about time we, the American people, take responsibility for our own health and stop believing what our government & the medical industry is telling us. Let's start thinking for ourselves- are disease rates going down? No. They are increasing. Yet countries that eat raw fruits & vegetables have zero cases of cancer. That should be enough to convince us that we're doing something wrong as a society.
And so I begin my personal Raw Food Revolution! I'm going to do an experiment and see for myself how I feel eating primarily raw fruits & vegetables. I'm in the unique situation of currently breast-feeding an infant, so I'm going to attempt to keep up my calories & protein by replacing dairy & meat with raw sources of protein such as nuts & seeds (fruits & vegetables also have protein in them). I am not going to go completely raw at first, still consuming some cooked foods such as oatmeal & other cereals & grains. That is, until I have a good supply of raw grains (especially sprouts) that I can be eating.
My goal is to increase my intake of nutrient-dense foods, eliminate nutrient-deficient foods, and eat foods that make me feel healthy & energetic.
To begin my "raw food revolution" I went to the store and bought double the fruits and vegetables that I normally do. Then I went to the health food store and bought these raw foods to start: Goji berries, Hemp seeds, pumpkin seeds, carob powder, walnuts, and cashews.
Next I started putting raw foods together- in smoothies & salads mostly- using two raw food books as my inspiration ("Going Raw" by Judita Wignall, and "Raw Foods" by Erica Palmcrantz & Irmela Lilja).
What follows is a record of my journey into a new way of looking at food, including recipes & personal discoveries. Feel free to join me!
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