Amino acids, Beauty, Health, Science-based nutrition, Super foods, Uncategorized

On complete protein: food combinations, essential amino acids, and vegan sources

I have emphasized here the importance of understanding the specific nutritional benefits as well as limitations of a vegan diet. In 9/10 cases, we vegans get asked about protein consumption and supplementation. Although the majority of these questions target the apparently drastic decision to remove animal products from our diets, such as the commonly thought of as primary protein sources milk, cheese, and meat, some of these inquiries relay a better informed nutritional concern: what protein do we get?

Common vegan sources of protein are likely well known to all vegans. Some leafy greens, beans and nuts, are a regular component of most vegan diets. But the regular intake of protein-rich foods is not a sufficient condition to ensure adequate protein intake.

I’ve said this about fats, and it’s valid for protein: not all protein is created equal. Guaranteeing complete protein availability through food requires some combinatorial skills.

The links below outline, for vegans and vegetarians alike, complementary sources of different types of proteins. Be sure to combine protein-rich foods to supply your body with the full range of micro nutrients.

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

http://www.four-h.purdue.edu/foods/Vegetarians.htm

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Beauty, Carbohydrates, edamame, Fats, fiber, Health, hummus, sixpence recipes, Super foods, Uncategorized, vitamin C

Edamame, roasted red pepper, and olives hummus

Today I had a fantastic strength training work out, which had been long overdue. After I caught up with the smith machine, a high-protein, high-varb treat was in order.

For this one, be sure to have the right food processor, and switch settings as needed so as not to overheat the motor for the blades. My blender found the making of this hummus a tad too difficult.

you need:

4 cups of edamame, roasted

5-6 cups of chickpeas (I prepared enough hummus to last me for several days)

3 tbsp of garlic

the juice from 2-3 limes

1 cup of kalamata olives

2 roasted red peppers

salt

olive oil

This amazing little treat has over 70 g of protein, is carbohydrate and fiber-rich, and ensures a healthy amount of Vitamin C! Enjoy it. Very filling and delicious.

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Beauty, Carbohydrates, fiber, Health, Love, Raw, sixpence recipes, Super foods, Uncategorized, Vitamin A, vitamin C, Well being

Veganfit lifestyle

How about waking up with a raw, vegan vitamin drink, going for a lovely 10K run in the city, and coming back to a recovery feast of protein, iron, vitamins, carbs, and fiber, all of it both delicious and beautiful?

For the recovery drink, I used 4-5 cups of spinach, 1/5th of a pineapple, 2 spoons of cocoa powder, 2 cups of almond milk.

I made the hummus with spanish olives, garlic, and roasted red peppers, with a hint of lime juice.

Later tonight: some sprints and the mandatory weights for faster legs and stronger bones and muscles. I needed that!

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Carbohydrates, fiber, Health, Love, sixpence recipes, Uncategorized, vitamin C, Well being

Homemade Greek olives hummus, anyone?

Lemony, delicious, light, filling Greek olives and roasted red pepper hummus. I used:

1 large can of chickpeas
1 cup of olives
2 large roasted red bell peppers
1 tablespoon of garlic, minced
Juice from 1/2 lemon
Sea salt

Blend! This hummus has a strong flavor of olives and lemon. It goes perfectly with bland crackers and veggies.

Enjoy!

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carotene, Carrots, fiber, Quinoa, sixpence recipes, Super foods, Uncategorized, Well being

Quinoa with carrots and toasted sunflower seeds

This recipe is entirely impromptu, and triggered by my appetite after a 3 mile run. Luckily, it turned out light and delicious, and can just as well be done with pine nuts–I just happen to have sunflower seeds. Finally, wit a cost of about $3, this is easily a sixpence recipe.

What you need:

2 cups of quinoa

1/4 cup of sunflower seeds, raw

2 large carrots

1 tea spoon of minced garlic

olive oil

parsley

sea salt.

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Boil the quinoa with the carrots-chopped,  in 4 cups of water, salt to taste, and add the parsley.

In a skillet, toast the sunflower seeds with some salt, a drop of olive oil, and a tiny bit of garlic. Be sure to keep an eye on them frequently–they can burn in a matter of seconds! I toasted the seeds on medium heat until golden.

Once the sunflower seeds are ready, place them on a plate to stop the cooking. In a bowl, mix the quinoa, carrots, and sunflower seeds. The sweetness of the carrots is nicely balanced by the salty seeds, which also add crunchiness to your quinoa meal!

Enjoy! Protein, fiber, fats, and some great carotene. YUMMY!

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Amino acids, Carbohydrates, fiber, potassium, Raw, Smoothies, triptophan, Uncategorized, Vitamin A, vitamin C

Berry-spinach-banana smoothie

Carrying 20 pounds of fresh, beautiful fruit in the summer heat has never been more worth the trouble. A bounty of ripe, fresh, glowing raspberries, blueberries, strawberries, mangos, kiwis, bananas, plums, and papaya. Reward yourself with a delicious, frosty fruity drink, rich in iron, vitamins A, B, C, and K, potassium, antioxidants, and protein.

Mix a cup of blueberries

2 cups of raspberries

4 large strawberries

1 banana

2 cups of spinach

1/2 cup of flaxseed

juice from 1/2 lime

1 cup of almond milk

ice.

Well worth the summer walk!

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Carbohydrates, carotene, Carrots, fiber, potassium, Raw, Smoothies, triptophan, Uncategorized, Vitamin A, vitamin C

Apple-banana-carrot smoothie

Just another light middle of the ay snack (in my case–breakfast).

Add 2 sliced red apples and a handful of baby carrots to one banana, 1/2 cup of flaxseed, and a cup of almond milk, and bled. Abundant in vitamin A, C, carotene, carbs, protein, and fiber. Image

 

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Amino acids, copper, manganese, potassium, sixpence recipes, Uncategorized, vitamin C

The potassium-copper-manganese-Thiamine-Folate-protein-fiber-iron-vitamin C spread with olives.

Tonight I created a magnificent, lemony, potassium-copper-manganese-Thiamine-Folate-protein-fiber-iron-vitamin C spread with olives.

I have seen this spread commercially distributed and massively altered with preservatives, an excess of water and sodium, and  citric acid, and made wildly more expensive for the tiny, modified, processed and no longer wondrous yet much less nutritionally diverse product you get.

In other words, I made some crazy good hummus.

I wanted to make hummus that combines multiple flavors I love enjoying at once, but have not found in any store, by any brand. I wanted to create kalamata olive hummus. But I also wanted a black bean hummus. However, I was also craving a lemony, peppery hummus. There was no way I could get it all without spending perhaps over 15 dollars on more on hummus spreads alone.

But I love the sixpence idea, and I love the idea of being a vegan glutton. And a glutton gets it all.

1 large can of chickpeas

1 1/2 lemons

2 tbsp of garlic

2 cups of black beans

1 cup of kalamata olives

1 cup of capers

2 roasted green peppers

2 tbsp of freshly ground black pepper

1 tbsp of olive oil

Blend blend blend.

Just like I wanted it: a magnificent, lemony, potassium-copper-manganese-Thiamine-Folate-protein-fiber-iron-vitamin C spread with olives.

Cost: 3.50. Volume: about 3 of those in-store containers of hummus, sold at 3:50+ each.

Heaven.

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Uncategorized

Beans beans beans

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These little buggers are an excellent source of folate, protein, potassium, and carbohydrates. Of all 40 000 kinds of beans, today I chose red kidney beans to make a delicious, protein and vitamin C rich spread. To prepare it, I used:

100 oz red kidney beans, boiled;

1 large lemon;

3 tea spoons of garlic–or more!

black pepper.

Puree the beans with added garlic, lemon juice from 1 large lemon, and spices. Blend well until you reach a brownish-pink smooth and thick consistency. Goes amazingly with some capers, too! Enjoy on light crackers.

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