Whole Wheat Bread with a Sliced Banana on Top. Who knew? Yum!
1 cup vegetable Broth, 1/2 cup red lentils, handful of raw almonds. Microwave for 3 minutes and let sit for a few minutes afterwards. I'm addicted.
Sunday, April 20, 2014
Tuesday, April 15, 2014
Awesome 100% Whole Wheat Bread from a Bread Machine!
The other day I was looking for a whole wheat bread recipe that I could make in the bread machine, and I happened upon this recipe - 100% Whole Wheat Bread for the Bread Machine [fancy name] - from the King Arthur Flour website. There are no animal products in this recipe, unless you count the yeast.
Since I had all of the ingredients, I decided to try it. I used local honey for the sweetener and I ground 1/4 cup of flax seed in my NutriBullet (which I LOVE) for that option in the recipe. I started to fret about my 20 year old bread machine - should I look up conversions for an old machine? What if the loaf is the wrong size? blah blah blah - but then I got a grip, threw the ingredients in, and it turned out fantastic!
I am really thrilled to have discovered the recipe and the King Arthur website. They are not strictly vegan or organic, but you can find plenty of recipes and information to make the site well worth a visit.
Vegan Main Dishes that ARE Delish
Vegetarian Bean Curry
I made this the other night, and it was fab. We love curry, and this had plenty of it. Oddly enough, this big hearty dish doesn't appear to offer a complete protein. I will update this eventually with some suggestions to make it complete.
I made this the other night, and it was fab. We love curry, and this had plenty of it. Oddly enough, this big hearty dish doesn't appear to offer a complete protein. I will update this eventually with some suggestions to make it complete.
Vegan Main Dish Recipes that Sound Delish
Spaghetti with Three Tomato Sauce
This sounds delicious, but - as is - I don't believe it provides complete protein. I'll update later with some side or beverage options that would complete it.
http://www.marthastewart.com/339755/spaghetti-with-three-tomato-sauce?czone=food%2Fvegetarian-cnt%2Fvegan-recipes&gallery=361868&slide=339755¢er=852566
Marrakesh Stew
This has more ingredients than I would normally tackle, but I think it would be worth a shot for a weekend meal, and there ought to be plenty of leftovers.
http://www.marthastewart.com/335372/marrakesh-stew?czone=food%2Fvegetarian-cnt%2Fvegan-recipes&gallery=361868&slide=335372¢er=852566
Curried Lentils in Tomato Sauce
http://www.marthastewart.com/281269/curried-lentils-in-tomato-sauce?czone=food%2Fvegetarian-cnt%2Fvegan-recipes&gallery=361868&slide=281269¢er=852566
Whole Wheat Spaghetti with Vegetables and Peanut Sauce
http://www.marthastewart.com/312553/whole-wheat-spaghetti-with-vegetables-an?czone=food%2Fvegetarian-cnt%2Fvegan-recipes&gallery=361868&slide=312553¢er=852566
This sounds delicious, but - as is - I don't believe it provides complete protein. I'll update later with some side or beverage options that would complete it.
http://www.marthastewart.com/339755/spaghetti-with-three-tomato-sauce?czone=food%2Fvegetarian-cnt%2Fvegan-recipes&gallery=361868&slide=339755¢er=852566
Marrakesh Stew
This has more ingredients than I would normally tackle, but I think it would be worth a shot for a weekend meal, and there ought to be plenty of leftovers.
http://www.marthastewart.com/335372/marrakesh-stew?czone=food%2Fvegetarian-cnt%2Fvegan-recipes&gallery=361868&slide=335372¢er=852566
Curried Lentils in Tomato Sauce
http://www.marthastewart.com/281269/curried-lentils-in-tomato-sauce?czone=food%2Fvegetarian-cnt%2Fvegan-recipes&gallery=361868&slide=281269¢er=852566
Whole Wheat Spaghetti with Vegetables and Peanut Sauce
http://www.marthastewart.com/312553/whole-wheat-spaghetti-with-vegetables-an?czone=food%2Fvegetarian-cnt%2Fvegan-recipes&gallery=361868&slide=312553¢er=852566
9 Essential Amino Acids (For Humans) and Good Sources
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Histidine
Histidine, similar to other amino acids, is found primarily in high-protein foods. Some grain products including rice, wheat and rye are therefore histidine-containing foods. More good food sources include beans, buckwheat, corn, cauliflower, mushrooms, potatoes, bamboo shoots, bananas, cantaloupe and citrus fruits. While it is easy for your natural histidine supplies to run short, consuming foods from each of the food groups will ensure you meet your daily histidine needs.
Isoleucine and Leucine
Soy products offer a unique source of protein because they are the only plant-based foods containing nutritionally complete proteins. In other words, soy proteins supply all the essential amino acids your body cannot synthesize and must receive from your diet, explains Dr. Aaron Michelfelder of Loyola University Chicago Stritch School of Medicine. Soy protein isolate, a concentrated form of soy protein found in protein supplements and in meat and cheese substitutes, provides 1.9 g of leucine and 1.5 g of isoleucine per 1-oz. serving, making this soy product one of the richest food-based sources of branched-chain amino acids. Tofu and soy milk, in comparison, each contain less than 0.2 g of leucine and isoleucine per ounce.Legumes, while relatively protein-rich, do not supply nutritionally complete proteins to your diet. However, they do offer moderate amounts of the branched-chain amino acids.
Legumes: Lentils, black beans and pinto beans provide just under 0.2 g of leucine and nearly 0.1 g of isoleucine per ounce. While most animal sources of proteins provide greater amounts of branched-chain amino acids than plant sources of proteins, legumes contain a fair amount of these nutrients in a fiber-rich, low-fat package.
Legumes: Lentils, black beans and pinto beans provide just under 0.2 g of leucine and nearly 0.1 g of isoleucine per ounce. While most animal sources of proteins provide greater amounts of branched-chain amino acids than plant sources of proteins, legumes contain a fair amount of these nutrients in a fiber-rich, low-fat package.
Lysine
Legumes, Beans, Nuts and Seeds
Legumes are the highest plant source of lysine. This includes beans, lentils, peas and peanuts. Of these, lentils contain the highest amount of lysine with 624 mg per 1/2 cup. Dry roasted peanuts have about 410 mg of lysine per 1/3 cup. Other legumes such as black beans, kidney beans, garbanzo beans and pinto beans are good sources as well. Nuts such as almonds, pistachios, pecans, cashews, walnuts and sunflower seeds provide moderate amounts of lysine. Pistachios are highest of all the nuts, with 367 mg of lysine. Sunflower seeds contain 254 mg.
Information about Complete Protein Combinations
This is a great article about how essential amino acids function and and what you can do to make sure you're getting complete proteins. http://nutrition.about.com/od/askyournutritionist/f/protein_combo.htm
I was really surprised to read that there ARE vegetarian sources of complete proteins. No one told me this back in the 80's when I first started asking.
Make sure you know there are only 5 plants that are considered a main protein source in any meal. The list includes quinoa, buckwheat, hempseed, blue green algae and soybeans. These are the only vegetarian sources that provide complete protein.
http://www.wikihow.com/Combine-Food-to-Make-Complete-Protein
I was really surprised to read that there ARE vegetarian sources of complete proteins. No one told me this back in the 80's when I first started asking.
Make sure you know there are only 5 plants that are considered a main protein source in any meal. The list includes quinoa, buckwheat, hempseed, blue green algae and soybeans. These are the only vegetarian sources that provide complete protein.
http://www.wikihow.com/Combine-Food-to-Make-Complete-Protein
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