The Protein Myth

Black Bean Pineapple Stew by FatFreeVegan

I've already brushed on the topic of protein, but this is really important info that everyone should know. 


Protein combining is a theory, now largely discredited, that vegetarians, particularly vegans, must eat certain complimentary foods like beans & rice together in the same meal, so that plant foods with incomplete essential amino acid content combine to form a complete protein, meeting all amino acid requirements for human growth and maintenance. 


This theory was introduced in 1971 by Frances Moore Lappe, cautioning vegetarians to be sure to combine their proteins. Now, nutrition experts and medical experts agree that this theory is outdated. 


You Want the Truth?
Fruit and vegetable sources of protein are more often lower in one or more essential amino acids than animal proteins, especially lysine. Nonetheless, these sources are complete and adequate for adult needs. If you are consuming enough calories, you are consuming enough protein. 


Health & Plant-Based Protein:
The research is clear that protein from plants supplies all our needs, while lowering the amount of cholesterol, fat and pesticide residues we consume. Plant-based proteins are superior not only because of what they don't include, but for positive nutritional factors like complex carbohydrates, minerals, vitamins and fiber. 
SavvyVegetarian



Read Up!

The book, The China Study, Thomas M. Campbell II examines the relationship between animal products and illnesses such as cancers of the breast, prostate, and large bowel, diabetes, coronary heart disease, obesity, autoimmune disease, osteoporosis, degenerative brain disease, and macular degeneration. The authors conclude that people who eat a vegan diet will minimize or reverse the development of chronic diseases.


A Movie Worth Your Time:

The film Forks Over Knives examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods.

Spotlight: Kombucha

Is anyone else out there absolutely in love with raw kombucha?? We are <3 (especially you, Gingerade).

What is it exactly? 
Kombucha is a tea-based beverage often drunk for its health benefits. Although there is limited scientific info supporting kombucha, there are quite a hefty number of anecdotal accounts supporting the health benefits (see below). Regardless, this stuff is delish. It tastes sort of like champagne and is an awesome alcohol substitute if you're looking for a drink to kick back with. 


Reap the (possible) Benefits:
> detoxifies body 
> energizes mind
> aids cancer recovery
> sharpens eyesight
> aids joint recovery
> improves skin elasticity
> aids digestion
> magical powers (just kidding)


**From my personal experience, I DO believe that kombucha aids digestion. I've been drinking kombucha for the past 10 days and have noticed a huge difference in my overall bodily comfort. I used to always get cramps or aches after eating. Not so much anymore :) 


Kombucha: A History
The recorded history of kombucha began in Russia in the late 19th century. Some sources suggest that kombucha originated in ancient China or Japan, but there are no written records to support these claims. 


How to Brew:
Kombucha can be made at home by fermenting tea using a visible, solid mass of yeast and bacteria which forms the kombucha culture which is often referred to as the "mushroom" or the "mother."


Here is a step by step recipe for kombucha.


**Note: Be very careful when brewing your own kombucha, as this tea-based beverage can be easily contaminated.


Drink Up!

Lemon Mocktail at Portobello

Kombucha Mocktail by CulturesforHealth

In Season: Avocados

Summer is coming to an end, but to draw out the last of these warm days, I throw together any favorite dish and top with avocado. Whether it's guacamole or raw chocolate mousse (yes avocado is the MAIN ingredient), avocado is sure to please your senses. This sensational fruit has more to offer than just taste though! Avocados are nutrient powerhouses and have anti-aging properties.

Reap the Benefits:
> 60% more potassium than bananas
> good source of B vitamins as well as vitamins E and K
> high in fiber
> lowers cholesterol
> anti-inflammatory benefits
> promotes heart health
> promotes blood sugar regulation
> acts as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients

**Tips: 
> Research has shown that the greatest concentration of carotenoids in avocado occurs in the dark green flesh just under the skin. Follow the "nick and peel" method by cutting lengthwise and removing the skin with your hands.
> If you've used a portion of an avocado, stick the rest in a sealed plastic bag in the fridge. Sprinkling the exposed surface with lemon juice will slow browning.

Avocados: A History
The avocado, also known as the Alligator Pear, originated in the state of Puebla, Mexico. The oldest evidence of avocado use dates back to 10,000 BC, but wasn't introduced to California until the 19th century.

Eat Up!

Quinoa Taco Salad by Gluten-FreeGoddess

Guacamole Goddess Dressing by FatFreeVegan

Heirloom Tomato, Avocado & Corn Salad with Chipotle Dressing by Rawmazing

Raw Chocolate Mousse by Rawmazing

Tomato Cucumber Avocado Salad by HealthyVeganRecipes

Avocado Sushi by HealthyVeganRecipes

Avocado Pesto by TheVeganVersion

Creamy Avocado Pasta Sauce by OhSheGlows

Avocado & Pear Smoothie by YumSugar

Fresh & Fruity Quinoa Salad by YumSugar

Guacamole by Vegetarian Food Recipes

Balance

What does a balanced vegan meal look like?

Vegan Meal Plan

Balancing a vegan meal is pretty simple. 

Rule of Thumb: Aim for 1/2 your plate to be made up of veggies, 1/4 beans and 1/4 whole grains. 

If it's pizza you want, make your crust of a whole grain and pile on the veggies and top with tofu, tempeh or beans. Also, make sure you're not eating the same thing for every meal. Variety is key. 

FAQ'S

1) But where do you get your protein? Ah, the famous question posed at vegetarians and vegans alike. Tofu, beans and quinoa are my main sources of protein, but protein is also in veggies and I eat all sorts :)

2) What about your calcium? Kale, spinach, collard greens, broccoli and tofu are regular foods in my diet and they are PACKED with calcium. 

3) Iron? Leafy greens, BEANS, whole grains, nuts & seeds...

4) What about Omega-3's? You can't eat fish. (eh hem, I can eat fish -- I choose not to). Chia, hemp and flax seeds are loaded with Omega-3's as are walnuts. I top mighty Omega-3's on my oatmeal, salads or blend them up in my morning smoothie.

**A Word on Calcium:

> Vitamin D accelerates the absorption of calcium.

> High consumption of potassium reduces the urinary excretion of calcium.

> High intakes of caffeine, sodium and protein can increase the urinary excretion of calcium. 

WHFoods

**A Word on B-12: Don't forget to take a B-12 supplement! B-12 is not made by animals, but the BACTERIA that animals consume. Plants only contain B-12 when they are contaminated by microorganisms. So be sure to take your supplement, because a B-12 deficiency can lead to anemia and irreversible nerve damage.

The Vegetarian Resource Group

Eat Up!

Moroccan Stew by Wellsphere

Vegan Paella by Pods&Pans

Red Quinoa, Beans & Veggies by WebJourneys

Quesadilla with Beans & Salsa by Tulips&Tea

Tofu-Don by Pocket Carnival

Quinoa, Bean & Kale Stew by VeganMeals

Tofu with Brown Rice & Veggies by Wellness Community

Chickpea Ratatouille by Vegan Spoonful

Tofu + Quinoa Cakes with Tomato Sauce + Kale by Heart Via Stomach

Spotlight: Mushrooms

HEY! Sorry for the big chunk of nothing for the past few weeks. R and I did a woppin' road-trip across the country and have moved to the East Coast to Baltimore, Maryland. Adjusting has been difficult, but I'm stepping into my groove alas. I can't wait to get the ball rolling on my teaching career. All I have to do is WAIT for my certification to arrive (which I should have received eons ago, but anywho...) and then apply apply apply for my dream elementary position. 

Now that we've caught up, Let's Talk Food :)

After my run around Patterson Park with R, we stopped by Whole Foods to pick up some veggies. I was just about starving, so I grabbed some spinach mushroom quinoa from the hot-bar. TOTALLY hit the spot. Mushrooms have this amazing meat-like quality and I love loading up with them on salads, pasta, pizza...and my new favorite way to eat them up: risotto OR couscous-stuffed mushrooms. Simply amazing. Go ahead and wow your friends or just your taste-buds. The best part? It takes very little effort to make.

Reap the Benefits

> mushrooms are 80-90% water (VERY low calorie...so go ahead and go nuts...err mushrooms?)

> good source of B vitamins (riboflavin, niacin and pantothenic acid)

> excellent source of copper (cardioprotective properties)

> excellent source of potassium (helps lower blood pressure)

> excellent source of selenium (hey guys -- MEN, that is -- getting lots of selenium will decrease your chances of getting prostate cancer)

Fact: 1 portabella mushroom has MORE potassium than a BANANA

Mushrooms: A History

Mushrooms have been used for thousands of years for food as well as medicinal purposes. There are over 14,000 types of mushrooms (3,000 edible, 700 used for medicine). This special fungi was considered a delicacy by the Pharaohs and believed by the Greeks to give the warriors extra-strength in battle. The Romans treasured mushrooms, as they believed they were a gift from God, while the Chinese treated them as a health food. 

Eat Up!

Mushroom Risotto by Healthy Vegan Recipes

Walnut-Stuffed Mushrooms by Vegetarian Times 

Mushroom Pate by Vegan Recipes

Mushroom Seitan Sloppy Joe at Mendocino Farms

Mushroom Stroganoff by Chocolate-Covered Katie

Mushroom-Leek Quiche by Tasty Palettes

Mushroom Barley Soup by Healthy Eating Community

August Loves

Mom, Pops and the sis came to visit me in Portland last week and it was super awesome.

Laurelhurst Park

A brief summary: Seeing the sis after 2 1/2 YEARS OF ABSENCE (Peace Corps & all) - Trudging Through Snow on Mt Hood - Buying Jewelry and Jams at Artisan Market - Running Along the Oregon Coast - Eating & Drinking Raw Food (mmm Sip, I love you) - Hiking Multnomah & Wakeema Falls - Vegan Fine Dining at Blossoming Lotus and Portobello - Visiting ALL the Parks - Park Music - Street Music - Long Walks through the City - Hiking in Forest Park - Browsing in Powell's City of Books - Meeting Rescued Birds at Audubon - Spotting My 2nd Nude Bike Race - Sipping Chocolate Chipotle Chai & Having Good Conversation - Drinking REAL Hot Chocolate at Cacao - Perking Up via Iced Soy Lattes at Dragonfly - Home-cookin' Prepared by RYAN <3

Now for my OTHER August Loves.

Raw Organic Food Bar Organic Food Bar now has RAW bars! R and I just gobbled up our Chocolate Coconut one and yes, I recommend them.

Berry Parfait with Vanilla Soy Yogurt & Hemp Granola With all of the berry picking we've been doing around here, I must include PARFAITS. I especially love my berry parfait with organic hemp granola (Whole Foods bulk aisle, hollerrrr)

Kaia Foods Buckwheat Granola with Cacao Nibs Not so good in the parfait (too hard), but ridiculously good on its own.

Bob's Red Mill Gluten Free Chocolate Chip Cookie Mix R and I made these for the fam TWICE in one week. They're delicious and so easy to make, thanks to you, Bob.

Corn Yes, simple corn-on-the-cob. I just had some that I got out at Bella Organics Farm. Just a tad bit of Earth Balance Whipped Buttery Spread and a sprinkle of pepper.

Savvy Vegan

I don't recommend this.

Tips for a happy, smooth-sailin' vegan lifestyle.

1) Next time you hit the road for a long stretch, pack some oatmeal in a travel mug and add hot water at the gas station when it's time to fill up. 

2) If you love cereal, try it with Blue Diamond Unsweetened Vanilla. It's my absolute favorite milk alternative and it'll save you a lot of unwanted sugar. 

3) Always have tasty sauces and dressings prepared and ready to go. It's SO much easier to eat a fiber-rich diet when you've got creamy avocado dressing or mango salsa to play with. 

4) Make meals that yield leftovers so you're not always in the kitchen. Store in glass containers. 

5) Become well acquainted with the bulk aisle. It's a magical place where you can stock up on organic dried goods for cheap (well, most of them -- check the prices).

6) Superfoods are awesome. They're also super expensive. Yes, chia seeds are blissfully high in omega 3's, but flax isn't far behind and it's way more affordable. 

7) Kale chips are also very pricey, but they're SO easy to make. I'm talkin' 3 ingredients:  kale, olive oil, sea salt. Kale Chips Recipe

8) Freeze your fresh, in-season produce if you've got too much on your hands. No need to buy a $9 carton of blueberries in November.

9) If you know you're going to be eating at a restaurant that isn't very vegan-friendly, pack your favorite dressing and salad toppings and turn that plate of steamed vegetables into something impressive.

Portion Cup by Eco Products **Sprinkles are not a good choice for salad toppings.

10) Finding great vegan restaurants is totally doable now that Happy Cow exists.

11) Don't get in a beans & rice rut. Plan meals ahead of time and keep things exciting. Even if you just LOVE homemade bean burgers...give 'em a rest for a while.

12) Experiment! Ever made spaghetti squash pasta?

13) Make your meals more personal. Use herbs from the herb garden or check out the local farms for pick-your-own.

14) When you make something spectacular, share it!

15) Don't show up at Thanksgiving empty-handed. (This is totally your chance to show how appetizing vegan food is)

16) If you're at a festival, head to the place that makes wraps and ask them to make a vegan one with roasted vegetables. OR go for a bean & rice burrito. YUM.

17) Be sure to ask for roti instead of naan at Indian restaurants. (Some naan IS vegan. You can get vegan naan at Whole Foods)

18) Amaranth and quinoa are great pre and post-workout. Combine with Kidney beans and watch those muscles GROW.

19) Green smoothies can be heavenly. Go easy on the greens at first and then add more to your liking. My favorite: banana + mango or pineapple + 2 c spinach + 1 tsp green superfood + ice water

20) Rinse canned beans with water before heating them to reduce sodium content.

21) Get a good knife set. Chop, chop!

22) Always ask for extra veggies at non-vegan restaurants.

23) For a well-muscled bod, be sure to eat plenty of beans and extra-firm tofu. A protein bar or hemp smoothie will give you protein, too...but should be treated more like a "treat."

24) Keep processed foods to a MINIMUM and eat healthy fats, such as avocados, almonds, amaranth, quinoa, oats, tempeh, tofu and Udo's oil.

25) Trader Joe's sells the cheapest organic tofu and canned beans that I know of.

26) Shake up your salad in a bowl with a lid to get a small amount of dressing evenly dispersed.

27) Pasta + pasta sauce + Boca burger = vegan bolognese (courtesy of R)

28) Soak your beans and grains. Soaking neutralizes anti-nutrients while enhancing all the good things beans and grains have to offer.

29) Whipped Earth Balance Buttery Spread and Reduced-Fat Vegenaise are rich and flavorful. Opt for those instead of Original (full-fat).

30) Get a water bottle that you love and keep yourself hydrated. I love the glass water bottles at Lifefactory.