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Healthy Eating

Brunch/ Healthy Eating/ RECIPES

My Top 5 Go-To Healthy Breakfasts

Healthy breakfasts
 
I’ve been asked lots of questions about what exactly it is that I eat, so I thought I would start with sharing my top 5 Go To Healthy Breakfasts.
High Nutrient graph
 

I have slowly been changing the way I eat over the last 3 years since my cancer diagnosis.  I have embraced what is called Nutritarianism and I have LOVED every minute of figuring out how to eat this way.  I love food and I do not feel deprived at all as a Nutritarian…it is the opposite.  I feel like I am experiencing a variety of foods and have developed a taste for wholesome, healthy food!

What is a Nutritarian?

A nutritarian is a person who has a preference for foods that are high in micronutrients.
The term “nutritarian” was coined by Dr. Joel Fuhrman. In his book, Eat to Live, he offers this health equation while describing the nutritarian approach to health:
Health = Nutrients/Calories (or H= N/C for short).
 
In other words: the more nutrients you consume per calorie, the healthier you will be.

Breakfast is a great way to get nutrients.  Many breakfast foods are naturally high in nutrients.  It is my favorite meal of the day.

My 5 Go To Healthy Breakfasts

Steelcut oatmeal
 

Oatmeal Freezer Pucks
These are a staple for me.  I always have them in my freezer, whether they are homemade by me or bought from Trader Joes.  I always add some frozen berries to the top of mine, then warm it a few more seconds in the microwave.  I also add cinnamon as it is surprisingly a very nutritious spice.  I eat this breakfast at least 3 times a week.  It keeps me full, regular & gives lots of energy.

Chia oat pudding
 

Chia Oats
Oh how we love our chia oats around here!  They really don’t need to sit overnight, but you will need at least 15 minutes for the oats to soften and the chia to swell and soak up the milk, which thickens the pudding.  We use them as a snack almost more often than breakfast.  We have them for breakfast at least once a week.  These are incredibly healthy for you, with loads of fiber, protein & omega’s.  To read more on the benefits of chia, and 13 more ways to eat it, click here.

Qia
Qia superfood cereal
 

Qia
This is my new go to breakfast and the one I have been eating most often lately.  Talk about easy…2 tablespoons of cereal, top with milk and let sit a few minutes.  Stir and eat.  It is amazing how sustaining those 2 tablespoons of cereal are.  I feel as full as if I ate a huge bowl of oatmeal.  It is a bit pricey, but lasts a long time and well worth the health benefits that you get from this.  They have a few flavors…the Cranberry Vanilla Qia is my new favorite flavor.

Big bowl breakfast
 

Rips Big Bowl
ALL 3 of my girls LOVE this breakfast.  It is multiple healthy cereals, oats & chia plus fruit, all in one bowl.  Click through to read more about this intriguing breakfast.  I think you are going to like it!

Berry pancake bites
 

Berry Pancake Bites
These are a weekend go to breakfast for us, and a great afternoon snack. It uses a whole grain pancake mix.  Make mix according to directions for pancakes, sprinkle top with berries, and bake.  Couldn’t be easier, and these are so good my girls have started eating them without syrup, which is a bonus.  Saves sugar calories and the grocery budget!

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Books/ Cancer Journey/ GF, Vegan & Raw/ HEALTH/ Healthy Eating/ How-Tos/ RECIPES

Nutritarian – A High Nutrient Way Of Eating

Nutritarian-wfrae1
{image inspired by Dr. Joel Furhman’s Food Pyrimad}
 
I have been on a journey of health since my cancer diagnosis in 2010.  I big part of pursing health has been in what I choose to eat.  I strongly believe what we choose to put into our bodies can play a big part in our overall health.  After much reading and many small changes in my diet, I have embraced Nutritarianism.
What is a Nutritarian?
A nutritarian is a person who has a preference for foods that are high in micronutrients.
The term “nutritarian” was coined by Dr. Joel Fuhrman. In his book, Eat to Live, he offers this health equation while describing the nutritarian approach to health:
Health = Nutrients/Calories (or H= N/C for short).
 
In other words: the more nutrients you consume per calorie, the healthier you will be.
Nutrients in the numerator (top part of the equation) include vitamins, minerals, and phytochemicals. Since these are found in small quantities in food, they are considered to be micronutrients. Caloric sources in the denominator include the macronutrients: fat, carbohydrate, and protein. We need to meet our caloric needs without consuming excessive calories.
A high N/C diet is also called “nutrient-dense” or “nutrient-rich.”
In the Standard American Diet (SAD), about 6% of the total caloric intake comes from nutrient-rich foods.
Nutritarians eat a diet rich in fruits, vegetables, nuts, seeds, onions, mushrooms, whole grains, beans, and berries, and particularly consume leafy greens, which are the most nutrient-dense foods. A nutritarian strives to consume at least 90% of their diet from these foods.
A nutritarian diet will lower the risk of heart disease, cancer, diabetes, and even such conditions as Parkinson’s and Alzheimer’s.
Nutritarians do not necessarily exclude animal products. Many nutritarians do choose to be vegan (excluding all animal products). Many vegetarians, however, are not nutritarian, if they frequently consume products containing processed grains, oils, sugars, or salt.
It takes a bit of education to become a nutritarian. One must learn the relative nutrient density of various foods. For instance, many people are surprised to learn that bok choy has more calcium per calorie than whole milk, and even than “2% fat” milk. The same is true for many other leaf greens.

—————-

Screen-Shot-2013-02-03-at-8.07.07-PM
{Dr. Fuhrman’s Website}

I love the idea of getting “more nutrient bang for caloric buck.”  I love thinking about food in terms of nutrients, and it feels good to know I am doing something positibe for my health by simply being mindful of the nutrients my food contains.

I have been eating this way for almost 3 years now.  It was a gradual change, but especially over the last 2 years, I have been pretty close to being a vegetarian/vegan.  I never knew what to call myself until reading Dr. Fuhrman’s Book– Eat To Live.  I HIGHLY recommend this book.  Dr. Fuhrman has so much knowledge and his words are easy to read and absorb.

Most of the recipes I now feature at the blog reflect the change in our eating habits.  My whole family is now eating this way, which happened slowly and over time.  With my kids, it truly was educating them as to why I eat the way I do, and they have slowly adapted the changes themselves.  When we are home, we eat Nutritarian.  When we go to others homes or out to eat as a family we eat more “normal.”  When Todd and I go out on dates, we prefer places that allow us to eat Nutritarian.  It it crazy how tastes buds change– we have found that we prefer whole, natural, high-nutrient foods.

Other resources that have highly influenced my way of eating:

Forks Over Knives by Gene Stone
The China Study by T. Colin Campbell
Prevent and Reverse Heart Disease by Caldwell B. Esselstyn
The Engine2 Diet by Rip Esselstyn

So…again…what is a Nutritarian?
~They eat lots of high-nutrient, natural plan foods.  Vegetables, fruits, beans, nuts & seeds.
~They eat fewer animal products and choose healthier versions of these foods.
~They eat much less or almost no foods that are empty of nutrients: sugar, sweeteners, white flour, processed foods & greasy fast foods.

———–

Got questions for me regarding the Nutritarian lifestyle?  Ask away!  It may spur on more posts in this series.

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Cancer Journey/ Drinks/ HEALTH/ Healthy Eating/ How-Tos/ RECIPES

Health Update, Foods High In Potassium, & Cantaloupe Basil Agua Fresca

Potassium

Well, I woke up today with my symptoms much worse.  I had a doctor appointment at 2, and she drew more blood for more tests & scheduled a brain MRI on Monday.  I already had bone scan and CT scan scheduled on Monday, so what’s one more, right?
We are not sure if all these random symptoms are due to low potassium or not.  Many of them fit the bill, but they want to make sure we are not missing anything.  In the meantime, I am doing my best to make sure I’m ingesting as much potassium containing foods as possible, and supplementing with magnesium as it helps with absorption of potassium.
Potassium is:
is a dietary mineral necessary for balancing the pH of your body and for keeping fluids in balance as well, so it’s important for normal blood pressure regulation (it works in opposition to sodium). Potassium is also needed for normal muscle growth, and for nervous system and brain function. It’s found in many different foods, especially fruits and vegetables, so you may be getting plenty of potassium in your diet right now. If not, here’s a list of foods that contain potassium.

{from About.com}
It has surprised me that in my reading I have found that many people are low in potassium but do not even know it.  Both men & women need 4,700 milligrams a day.
Some of the symptoms of low potassium include:
Fatigue
Muscle Twitching
Tingling/Numbness 
Muscle Aches
Nausea
Feeling Chilled
Headache
Constipation
Muscle Weakness
Foods high in potassium:
  • Raisins
  • Prunes
  • Apricots
  • Dates
  • Strawberries
  • Bananas
  • Watermelon
  • Cantaloupe
  • Citrus fruits
  • Beets
  • Greens
  • Spinach
  • Tomatoes
  • Mushrooms
  • Soy and soy foods
  • Many veggie burgers
  • Peas
  • Beans
  • Turkey
  • Beef
  • Salmon
  • Cod
  • Hemp Seeds
  • Chia Seeds
  • Coconut Water

Best sources for potassium
 
……………….
Here is a potassium-filled recipe from Bon Appetit that I’m planning on making this weekend, but instead of straining the pulp, I’m going to make a smoothie!  
Cantaloupe basil agua fresca

 

Cantaloupe Basil Agua Fresca

Ingredients

  • 15 cups chopped cantaloupe (about two 3 1/2-pound melons)
  • 3/4 cup fresh lemon juice
  • 3/4 cup loosely packed fresh basil leaves

  • Special equipment

    Cheesecloth

Preparation

  • Working in batches, purée cantaloupe in a blender until smooth.

  • Set a fine-mesh sieve over a large bowl; line sieve with cheesecloth. Strain purée into bowl; gather cheesecloth into a bundle and squeeze any remaining juice into bowl. Repeat process with fresh cheesecloth, straining into a large pitcher (you should have about 5 cups juice).

  • Add lemon juice, basil, and 2 cups cold water to pitcher. Let steep at room temperature for 1–2 hours. Fill glasses with ice. Divide agua fresca among glasses.

…………………

I will let you know when I get scan results.  Love to you all!

6
Brunch/ Healthy Eating/ HOME/ RECIPES

My New Super Favorite Superfood Breakfast Cereal

super food chia cereal
  

It is not often that a health food makes me giddy & excited, but boy oh boy this cereal has got me excited!   It is called Qi’a (pronounced KEE-ah) & it is full of nutritious super seeds!  It is a trio of seeds full of plant-based Protein, Fiber & ALA Omegas.  You only have to eat 2 Tbsp for a serving, yet it kept me full clear up to lunch time.

How?  Well, the 3 super seeds are chia, buckwheat groats & hemp seeds.  These seeds are full of protein & fiber, and the chia seeds expand once you add milk, so 2 Tbsp turns into much more, in time, once in your belly!  It is only 130 calories and organic!

I got the Apple Cinnamon kind. Here is the ingredient list:
~organic chia seeds
~organic buckwheat groats
~organic hemp seeds
~organic raisins
~organic freeze-dried apples
~organic cinnamon

There are a couple other flavors: 
Original
Cranberry Vanilla
Apple Cinnamon

Each 2 Tbsp serving contains: 
6 g protein,
4 g fiber
2.2 g ALA Omega-3s!

You eat it just like you would eat any other cereal, except a much smaller portion size.  Mix 2 Tbsp cereal to 4-5 Tbsp of milk or milk substitute.  Stir.  Wait 5 minutes for the chia seeds to soak, then enjoy!

super food cereal
 

This was a unique breakfast experience that I just loved.  It was a nice change from my typical steel cut oats, and is just as nutritious, if not more!  It also has made a good, filling late night snack.  The buckwheat groats add a really great crunch, and the raisins and apples add sweetness.  I did add about 1/2 Tbsp of coconut sugar (can use regular sugar.) I needed just a touch  more sweetness but adding just a bit made this taste like a treat and super enjoyable to eat!

I found mine at our local health food store, but it is a new product so it may be harder to find.  You can also order it here at Amazon.  If you use this link, I will get a small percentage of your purchase, and anything else you decide to purchase while there, which really rocks.

Let me know if you try this!  Does it sound like something you would like?

3
Healthy Eating/ How-Tos/ RECIPES

A Peak Inside Our Refrigerator + What We Ate That Week

Healthy Refrigerator

*This is part 2 of a series.  To read part one “A Peek Inside our Refrigerator + ….

When I posted the above pic of a peek inside our refrigerator on Instagram, a friend of mine asked if I could tell her what I would make from what she saw in my refrigerator – as far as meals go.

 

I understood where she was coming from, looking at this makes it seem like all we eat is raw plants, and although a big chunk of our diet is plants, and at least half our dinner plate is salad, we do have cooked meals.  I made some notes of what we planned on eating that week and will share it with you today!

In this second post I will share:

  1. What else is in the refrigerator that you may not be able to see.
  2. How foods in pantry and freezer are key to creating well-rounded meals.
  3.  How only buying what you need for the week is key to an organized refrigerator.
  4. Meals we ate that week
  5.  Snacks we ate that week
  6.  Lunches we ate that week
  7.  Breakfasts we ate that week


How to organize a refrigerator
 

1. What You Can’t See

In the above pic, there is a bag of shredded cheese and some eggs.  I go very easy on the cheese, using only about 1/3 of what most recipes call for, so one bag can often last 2 weeks.  I do this for health reasons, not cost…but it does help the food budget to eliminate most animal products.

 

Our eggs are also local and organic.  There is hummus from Trader Joes, we use it to dip pretzels, veggies and to top salads in place of salad dressing.  There are a couple little containers of food from our local organic deli. I am the only one that eats these, usually for lunch.

 

There is almond milk behind that bottle of Kombucha, and our water filter pitcher.  The only thing you can’t see is what is in our door, which really is just condiments + strawberry freezer jam, some date paste + some earth balance (butter substitute).

 

date paste

2. Foods In My Pantry

What you don’t see are my freezer and my pantry, and the foods in there are the key to making meals out of what you see in my refrigerator.  Example, I have mason jars of cooked beans (made a large batch of Crockpot Refried Beans) in the freezer, and whole grain pasta in the pantry.

 

3. Only Buy What Is Needed

The week I took the picture, we only needed 5 meals, as 2 of the days I did not need to cook since we would not be home.  Because I plan my meals out and write my grocery list according to those recipes and what we already have, I didn’t have anything in my refrigerator that we wouldn’t be eating within the week, other than condiments.

 

4. Meals for the week:

~My Go To Chili Recipe

~Crockpot Refried Bean Burritos

~Spaghetti (no meat)

~Breakfast for dinner (French Toast & Eggs & fruit salad)

~Garlic Veggie Pasta

 

french toast

I serve every dinner we have with a green salad loaded with veggies.  I often make a cooked veggie side, too.  I love to roast veggies, especially at the end of the week I love to throw any leftover cut up veggies onto a pan, and roast away.  Click here for my post on everything you need to know about Roasting Vegetables.

 

5. Snacks For The Week
~pretzel thins dipped in hummus

~veggies dipped in hummus

~nuts

~Raw Raspberry Bliss Bars

~Streusel Topped Blueberry Muffins

~Smoothies

~baked potato (my oldest loves coming home from school and popping one in the microwave)

~popcorn

~wheat thin type crackers

 

Raw raspberry bliss bars
streusel topped whole wheat blueberry muffins
school lunch smoothies

6. Lunches For The Week

~I pack my girls’ lunch every week–it is the typical sandwich, fruit, vegetable, granola bar, crackers.  It is usually a nut butter sandwich.

~I try to make my Todd a batch of soup at the beginning of each week, store in mason jars and freeze.  These are his lunches for the week at work.  French Lentil Soup is a favorite of ours.

~There is usually enough soup for me, too, or I visit the local health food store deli—I admit—way too often!  They have the most beautiful pasta salads, quinoa salads & vegetable salads.  Mmmmmmm.

~When we are all home together, my girls like to boil whole wheat pasta & melt some earth balance on it and sprinkle with Parmesan cheese.

 

granola bar

7. Breakfasts For The Week

~oatmeal (these Freezer Steel Cut Oat Pucks make it very easy!)

~Chia Oats

~cereal (bran flakes, crispy rice)

~whole wheat English muffins & honey

~ Toad in a Hole 🙂

 

toad in a hole
chia oats
freezer steel cut oat pucks

………………..

So there is a pretty typical week of food/eating in our home. I hope this gives you some good ideas on how to get your family to eat more plant food.  It really is so much easier when a little bit of thought goes into what ends up in our grocery cart, and how it is displayed & stored once we get home.  You all know how passionate I am about staying healthy, and an organized refrigerator really has been key to reaching that goal!

3
Healthy Eating/ HOME/ How-Tos/ Organizing/ RECIPES

A Peek Inside Our Refrigerator & Using Mason Jars To Make It Pretty & Organized

glass bowls and mason jars holding fruit and vegetables inside a refrigerator

I posted this picture on New Nostalgia’s Facebook & Instagram, and it got quite a bit of attention! Who knew that an organized refrigerator using mason jars would be so interesting?!  promised a post that talked more about the picture and instead of ONE post, I will be writing TWO!

In this first post, I will talk about: 

1. How a pretty & organized refrigerator helps keep waste to a minimal
2. How I keep the refrigerator looking this way on a weekly basis
3. How glass is the key, so you can SEE!
4. How Mason jars are a great alternative to plastic
5. How I cut my veggies for successful consumption
6. How jars keep fruits and veggies fresher, longer
7. How jars keep my kids munching on veggies

In the second post  I will share:
A. What else is in the refrigerator that you may not be able to see.
B. What we eat. How foods in the pantry and freezer are key to creating well-rounded meals.
C. How only buying what you need for the week is key to an organized refrigerator.
D. Meals we ate that week
E. Snacks we ate that week
F. Lunches we ate that week
G. Breakfasts we ate that week
glass bowls and mason jars holding fruit and vegetables inside a refrigerator

So, on to points 1-7:

1. First, this is a new goal of mine…to have a pretty & organized refrigerator.  It has been well worth the extra thought and effort. Since I started using glass bowls and mason jars, it has been so much easier to see what is in there & find what we need.  We do not waste food like we used to, and I don’t buy things that I already have! Most importantly, I know my family is eating nourishing plant foods!

2. I have been trying to do my grocery shopping on Saturday or Sunday.  Even before I leave to grocery shop, I do a quick clean out of our refrigerator, taking note of what we have and what we need.  This way the refrigerator gets cleaned out once a week and never gets too bad.  It really only takes minutes, and is so well worth it!  It also only takes minutes to take fruit out of their bags once you get back from the store and put them into bowls.  The kids can do this for you!  Yes, slicing veggies and putting them in the jars takes more time, but not as much as you would think.

3. The glass bowls you see in there stay in there.  Most weeks they contain the same fruit, but the mango bowl sometimes has grapefruit instead.  The apple bowl sometimes has pears instead.  It all depends on the seasons, and what is on sale.  Glass is the key.  It allows the fruit to look like the art that it is and be on display!  I find what is on display gets eaten, so it works well.

4. Mason jars are a long time favorite of mine.  We do not have any disposable plastic storage containers, and my goal is to use all glass for food storage. I have a cabinet shelf that holds all 3 sizes of mason jars, and I keep their lids and rims all in a big bowl in a place that is easy to grab and reach.  We use them for dry food storage too, so I have quite a few of them.  They are so much better than stained plastic, and I love that they can go straight from the refrigerator to freezer, and from the freezer to the microwave (lid removed) to defrost if needed. The small 4oz jars are great for single servings of soup or chili.

Organized refrigerator

5. As you can see in the picture, I chop most of the veggies up ahead of time, at the beginning of the week. I am known for taking my big bamboo cutting board and sitting on the floor in front of the TV to do my chopping.  Oh yes!  The floor!! My cutting board is big enough to keep all food on it, so it works for me!  Most weeks I get to this.

If it is an extra busy week, I still make sure to take fruits out of their bags and display in bowls. Then the next time I make a salad (we eat them daily),  I take an extra few minutes to slice the veggies we use on the salad to store in the jars.  I use a mandolin for cucumbers, peppers, and carrots. It is one of my most used kitchen tools. It makes great thin slices for topping salads.

I also like to have carrot sticks and red pepper sticks to dip in hummus or put into lunch boxes, so I will save some to cut into sticks and put in a separate jar.  If I buy a bunch of onions, I will use my food processor to cut them into a dice size, store them in 1 cup jars, keep one out for the week to use in recipes and freeze the rest.  There are certain veggies I do not slice up.  These are usually ones I am planning on using in recipes, like squash.  I buy bags of broccoli already cut up into florets, and keep them in the bag, but if you buy it whole, mason jars are great for storing these, too.

6. I have been very surprised at how long our veggies stay fresh in mason jars. Even up to a week they do not get slimy. I do sometimes add a splash of water to sit at the bottom of the jars if the veggies start looking dried out at all. I will give it a little shimmy shake after adding the water, and they are good to go all week.

7. There is nothing better than finding an empty jar and knowing one of my girls were busy munching on cucumbers or carrot sticks.  Oh, how that makes this Mama happy! Now, the key to my girls munching on vegetables is not having a bunch of junk food snacks sitting around.

If healthy vegetables, fruits, and snacks are all you have in the house, they will eventually eat them. But if you have cakes, cookies and cupcakes, they will be much less likely to grab plant food snacks.

………………..
 
Make sure you look at part 2.
 
 
Do you have any tips for me?
What thoughts did this post spur on in your head?
I would love to know if you care to share!
17
GF, Vegan & Raw/ Healthy Eating/ How-Tos/ RECIPES

12 Favorite Plant Sources Of Protein + 39 Plant Based Recipes

PicMonkey-Collage-Plant-Protein
 
A question I get asked often as a plant- based eater, is “Where do you get your protein?”  Thanks to the meat and dairy industry, we Americans have it drilled into our brains that we need huge amounts of protein, so getting enough protein the first thing on every one’s mind when considering eating less animal foods.
I will answer that question in this post and with the help of Dr. Fuhrman’s words below.
………………..

From Dr. Fuhrman


In North America, about 70 percent of dietary protein comes from animal foods. Worldwide, plant foods provide 84 percent of calories. The first scientific studies to determine human protein requirements were conducted in the 1950s. These studies demonstrated that adults require 20-35 grams of protein per day.[1] Today, the average American consumes 100-120 grams of protein per day, mostly in the form of animal products. People who eat a vegetable- based diet (vegan) have been found to consume 60-80 grams of protein per day,well above the minimum requirement.[2] More importantly, eating more plant protein is the key to increasing our micronutrient intake.

74475_10151494393268482_925543705_n
 It is interesting to note that foods such as peas, green vegetables, and beans have more protein per calorie than meat. But what is not generally considered is that the foods richest in plant protein also are the foods richest in micronutrients-vitamins, minerals, fibers, bioflavonoids, & antioxidants. By eating more of these high-nutrient, low-calorie foods, you get plenty of protein and your body gets flooded with protective micronutrients at the same time. Animal protein does not contain antioxidants or phytochemicals and is filled with saturated fat – the most dangerous type of fat. Even a professional bodybuilder desiring to build half a pound of extra muscle per week only needs about seven extra grams of protein per day over normal intake. No complicated formulas or protein supplements are needed to get sufficient protein for growth, even in the serious athlete. Since exercise results in increased hunger, athletes consume more food (calories), which provides more protein.
………………..
 
I love the idea of eating foods with the MOST micronutrients.  This is why my husband and I have really jived with the Nutritarian lifestyle.  What is a Nutritarian?  It is a person who chooses their foods based on micronutrient content.   
 
Let’s go through the above foods and I will share with you how we incorporate them into our diet.
 
1. Almonds
This one is easy.   I love buying them sliced thin to use on salads.  Trader Joes has amazing Honey Roasted sliced almonds that make a salad taste like a treat.  We will eat whole, raw & unsalted, just plain as a snack, or grind them into almond butter in the food processor.  I use them in our Raw Taco “Meat” and will throw them into the base of Raw Raspberry Bliss Bars along with the walnuts.  Trader Joes also has Dark Chocolate & Salted Covered Almonds.  I eat a couple of these.  At night.  In bed.  While reading.  It makes me VERY happy!

5-Minute-Raw-Nut-Taco-Meat
IMG_76681

 

More recipes from NN that use almonds:

Raw Cookie Dough Bites
Lemon “Larabar” Balls
Homemade Pesto
No Bake, No Sugar Chocolate “Larabar” Truffles
Delicious Strawberry-Kiwi Spinach Dump Salad
Fruit Pie With Apricot-Nut Crust
Chewy No Bake Granola Bars
Orange-Almond Polenta Cake With Strawberries

 
 
 
 
2. Avocados
Guacamole of course.  These are great thrown in smoothies instead of yogurt.  It makes the most creamy smoothies ever!  They are amazing in my Chocolate-Avocado Mousse with Raspberries recipe. They are good sliced thin on toast or thrown onto a sandwich or salad.

chocolate avocado mousse with raspberries


More recipes on NN that use avocado:

Black Bean, Corn, Avocado & Hominy Salad
5 Minute Creamy Avocado Dip
Chocolate-Avocado Mousse with Raspberries
Green Smoothie Popsicles
5 Minute Lemon Basil Guacamole Dip

3. Black Beans
Oh I love my black beans!  I eat some sort of bean daily and black beans are one of my favs.  They are great in wraps, on nachos, on salads.  I love them simply seasoned and on top of brown rice.

IMG_5786
 

More recipes on NN that use black beans:

Go-To Easy Black Bean Soup
Quinoa & Black Bean Salad
Black Bean, Corn, Avocado & Hominy Salad
Bean & Corn Salsa With Rice, Cheese & Chips to Dip
My Go-To Chili Recipe
Mom’s Taco Salad

4. Broccoli
We eat our broccoli raw, steamed and roasted.  Raw broccoli dipped in hummus is a double- whammy for protein.  I love to steam it and season with salt, pepper & finely grated lemon peel.  Roasted is also a delicious way to eat broccoli.

 
IMG_5386
 
5. Hummus
Hummus makes me happy.  I’ve been using it as a salad dressing.  Make a big green salad, add veggies, apples, dried cranberries & slivered almonds.  Top with a big blob of hummus.  YUM!  Hummus is great as a sandwich spread.  I use it to make my most favorite Hummus Sandwich Heaven.  Trader Joes has flat pretzel chips that go great with hummus.  Also makes a very healthy veggie dip.

Hummus-Sandwich-1



6. Lentils.
I have yet to post one of my favorite lentil recipes here on the blog–coming soon!  Another favorite lentil recipe of ours is French Lentil Soup.  I could eat this soup almost daily, it is THAT good.  I make it every couple weeks.  Lentils are a quick cooking bean, and super easy to make!  We use them to make Red Lentil Sloppy Joes.  Mmmm…

IMG_4233
 
7. Oatmeal.
8. Peanut Butter
We use it as a dip for apples.  We use on sandwiches, toast, or a dip for dark chocolate. We often top our bananas with it–slice banana lengthwise and smear with peanut butter–this is great way to add some protein to breakfast!

IMG_4459
 
More recipes from NN that use peanut butter:
 

Peanut Butter Clouds
Fudgy Buttons

 

9. Pumpkin Seeds
I need to experiment more with these.  I have used them in this granola recipe and it was yummy. I also like them thrown on a spinach salad with along with chickpeas.  Spinach, chickpeas and pumpkin seeds all contain protein so it is a great way to put protein on your salad without meat.  What are ways YOU use pumpkin seeds?  

PLANT-PROTEIN

 

10. Quinoa
If you can make rice, you can make quinoa. It is one part water to one part grain, just like rice.  Quinoa is a STAPLE in our home.  It is a grain that is full of protein.  You can eat it hot or cold.  It has a bit of a nutty flavor, and takes on whatever flavor you add to it.  I love making cold quinoa vegetable salads in the summer, and eating it like you would a warm bowl of oats in the winter.  

IMG_1760

 

11. Tempah
Tempah is a soy product, and with my breast cancer history I stay away from soy, so we do not eat much of it.  Honestly, I don’t trust many of the soy products in the United States since a huge percentage of it is GM.  BUT, if I do choose to eat soy, organic tempah is a product that I feel most comfortable with as it goes through a fermentation process which makes it extra healthy.  Tempah is a great way to add the “texture” of meat in dishes like vegetarian chili.  My local health food store makes an amazing Jamaican Jerked Tempah, and served over rice it gives on the feel of eating meat.  They also do a BBQ Tempah, and when slapped on a bun, even my meat-eating friends love it & comment that it feels and tasted like a BBQ beef sandwich.
 
12. Tofu
Not a fan, due to the reasons above.  I don’t buy it and I don’t use it.  
 
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Also from Dr. Fuhrman
 Dr. Fuhrman




{to learn more, see Dr. Fuhrman‘s Eat To Live book.  One of my favorites!}

In the chart below, an equal caloric amount (100 calories) of porterhouse steak is compared to broccoli, romaine lettuce and kale. Broccoli provides the greatest amount of protein per calorie.

Green vegetables are all rich in protein, and relatively low in calories. They provide generous amounts of most micronutrients with no cholesterol and virtually no fat. Meat on the other hand, is relatively low in micronutrients. Remember whole grains, beans and seeds are also high in protein and should be utilized to achieve adequate protein on a diet with no or minimal animal products. But the point in this example was to illustrate how weight-loss favorable green vegetables are and that no matter how many green vegetables you eat, you still cannot take in too many calories. If you fill up on greens, they will reduce your desire and ability to overeat.

Broccoli, frozen,
chopped boiled		 Romaine
Lettuce		 Kale,
cooked		 Beef Short Loin,
Porterhouse Steak,
separable lean & fat,
1/8 “ fat, broiled		 Beef short Loin,
Porterhouse Steak,
separable lean & fat,
1/4” fat, broiled
Calories 100 100 100 100 100
Weight (g) 357 (12.6oz) 588 (20.7oz) 358 (12.6oz) 34 (1.2oz) 30 (1.0oz)
Protein (g) 11.1 7.2 6.8 8.0 6.5
Fat (g) 0.4 1.8 1.4 7.4 7.7
Carbohydrate (g) 19.2 19.4 20.2 0 0
Fiber 10.8 12.4 7.2 0 0
Cholesterol 0 0 0 24.1 21.6
Calcium (mg) 118 194 258 2.7 2.4
Iron (mg) 2.2 5.7 3.2 0.9 0.8
Magnesium (mg) 46 82 64.4 7.8 6.0
Potassium (mg) 507 1453 816.2 109 76.5
Vitamin C (mg) 143 23.5 146.8 0 0
Thiamin (mg) 0.2 0.4 0.2 0 0
Riboflavin (mg) 0.3 0.4 0.3 0 0
Niacin (mg) 1.6 1.8 1.8 1.4 1.2
Vitamin B6 (mg) 0.5 0.4 0.5 0.1 0.1
Folate (mcg) 200 800 46.5 2.4 2.1
Vitamin A (IU) 3609 51253 48763 0 0
Vitamin K (mcg) 315 603 2924 0 0

Source: Data was obtained from Nutritionist Pro Nutritional Analysis Software, Version 4.7, Axxya Systems , Stafford TX, 2012.

Please note that 100 calories of steak is only about one ounce, which is not much meat to fill you up. More typically, 4 – 8 ounces is eaten, supplying too many calories and too much animal protein without the lifespan enhancing micronutrients. Bottom line—eat more greens and less meat to get more micronutrient bang per caloric buck and to suppress your calorie intake.

 
plant based protein
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The video below is one of the catchiest tunes about getting protein from plants. BEWARE if you watch it once, you will be singing it forever.  My kids and I have fun with this one, singing “Where do you get your iron? PLANTS!  Where do you get your calcium? PLANTS!”  It is cute and fun.
……………….

Last but not least, both my daughter and I had some blood work done recently.  I was very curious how her iron, B-12, calcium etc levels were since she is eating Nutritarian.

Both of our levels came back perfect, and BOTH of us were high in calcium, despite the fact that we eat very, VERY little dairy.

1. Rose W. The amino acid requirements of adult man.

Nutritional Abstracts and Reviews 1957;27:631. 2. Hardage M. Nutritional studies of vegetarians. Journal of the American Dietetic Association 1966;48:25. 

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