#Black Soybean Hummus | Explore Tumblr Posts and Blogs

shubhragoyal · 1 year

Text

Best Foods to Eat When You're Pregnant - Dr. Shubhra Goyal

When you are pregnant or trying to get pregnant, it is very important to treat your health seriously and plan your diet properly. A nourishing diet is necessary to preserve the health of your unborn child from conception on.

As soon as you find out you're pregnant, it's normal to start reviewing your eating habits. But like many other people, you might be tempted to consult your mother or friends, the internet, or your past pregnancy practices for guidance. You might be surprised to learn that every pregnancy is unique. The body may react differently to physical or hormonal changes that may impact pregnancy depending on your age or surroundings.

You should place a specific emphasis on whole foods that give you more of the nutrients you'd need if you weren't pregnant while developing a healthy eating plan, such as:

Vitamins, minerals, and lean protein

Wholesome fats and complex carbohydrates

Fluids and fibre

To help you meet your nutrient goals while you are pregnant, here are some foods that are incredibly nutritious.

1. Dairy items

To meet the demands of your growing foetus throughout pregnancy, you must consume extra protein and calcium. Milk, cheese, and yoghurt should be included in the menu. Dairy products contain two sorts of top-notch proteins: casein and whey. The best source of calcium is dairy, which is also a good source of phosphorus, B vitamins, magnesium, and zinc. Due to its higher calcium content than the bulk of other dairy products, Greek yoghurt is particularly helpful. There are some types of bacteria called probiotics that help with digestive health. You might be able to handle yoghurt, especially probiotic yoghurt, if you have a lactose intolerance. There may be an entire variant of yoghurt parfaits, smoothies, and lassis waiting.

2. Legumes

Lentils, peas, beans, chickpeas, soybeans, and peanuts are counted in this category of foods (a.k.a. a tonne of awesome recipe ingredients!). Legumes are excellent plant-based providers of calcium, iron, folate, fibre, protein, and other nutrients that your body needs more of while pregnant. The most important vitamin is folate (B9). In the first trimester and even earlier, it is essential for both you and the unborn kid. It might be challenging to meet the recommended daily intake of 600 micrograms (mcg) of folate by cuisine alone. However, including legumes can help you get there if your doctor recommends supplementation.

Legumes typically include a lot of fibre. Some varieties also include high quantities of iron, magnesium, and potassium. Consider including legumes in your diet with recipes like hummus on whole grain toast, black beans in a taco salad, or lentil curry.

3. Eggs

The perfect health meal, those wonderful, edible eggs have a tiny amount of practically every vitamin you require. Roughly 80 calories, excellent protein, fat, and a wealth of vitamins and minerals may be found in one large egg. This essential vitamin choline, which is needed during pregnancy, is abundant in eggs. It is vital for a baby's brain development and helps to prevent improper spine and brain growth. Approximately 147 milligrams (mg) of choline can be found in one entire egg, which brings you closer to the current daily choline intake recommendation of 450 mg.

4. Broccoli and leafy vegetables

It should come as no surprise that broccoli and other dark, green veggies like kale and spinach are incredibly nutrient-dense. They can frequently be sneaked into a range of cuisines, despite the fact that you might not appreciate eating them. Fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium are a few benefits. They are a veritable treasure trove. Because of all the fibre they contain, green vegetable servings are a good way to enhance vitamin intake and prevent constipation. Additionally, vegetables have been associated with better weight of the infant post birth.

For More Information, Do Visit: https://www.drshubhragoyal.com/welcome/blogs/best-foods-to-eat-when-you-are-pregnant

#BestDietPlanswhenpregnancy #EatingHabitsWhilePregnancy #PregnancyDiet #BestPregnancyDiet #BestGynaecologistinAgra #GynaecologistinAgra

5 notes · View notes

vezlayfood1 · 17 days

Text

Best Vegan Food Products for Beginners: Start Your Vegan Journey

Introduction

Embarking on a vegan journey can feel overwhelming, especially with the plethora of Vegan Products available in the market. But fear not! This guide will introduce you to the best Vegan Food Products for beginners, making your transition smoother and more enjoyable. From plant-based milk to savory snacks, these essentials will set you up for success.

Plant-Based Milk

Almond Milk

Almond milk is a fantastic dairy-free alternative that's both versatile and delicious. Use it in your morning coffee, cereals, smoothies, or baking. It's low in calories and often fortified with essential nutrients like calcium and vitamin D.

Soy Milk

Soy milk is another excellent choice, known for its creamy texture and high protein content. It works well in both sweet and savory dishes, and its nutritional profile closely matches that of cow's milk, making it a great staple for new vegans.

Oat Milk

Oat milk has become a favorite due to its rich, creamy texture and slightly sweet flavor. It's perfect for lattes, baking, and even drinking straight. Plus, it's often enriched with vitamins and minerals, making it a nutritious choice.

Meat Substitutes

Tofu

Tofu is a versatile and protein-packed option that's easy to cook with. It absorbs flavors well, making it ideal for stir-fries, scrambles, soups, and even desserts. Start with firm or extra-firm tofu for the best results.

Tempeh

Tempeh is made from fermented soybeans and has a firmer texture and nutty flavor compared to tofu. It's excellent for grilling, sautéing, or adding to salads and sandwiches. Its high protein and probiotic content make it a nutritional powerhouse.

Beyond Meat and Impossible Foods

These brands offer plant-based meat substitutes that mimic the taste and texture of real meat. They are perfect for burgers, tacos, and meatballs, providing a familiar taste for those transitioning to a vegan diet.

Vegan Cheese

Nutritional Yeast

Nutritional yeast is a must-have for new vegans. This cheesy-flavored seasoning can be sprinkled on popcorn, pasta, or used in sauces to add a savory, umami kick. It's also packed with B vitamins, including B12, which is essential for vegans.

Cashew Cheese

Cashew cheese is a creamy, dairy-free alternative that's perfect for spreads, dips, and sauces. It's made from blended cashews and can be flavored with herbs, spices, or nutritional yeast to suit your taste.

Store-Bought Vegan Cheese

Brands like Daiya, Violife, and Miyoko's offer a wide range of vegan cheeses, from shredded mozzarella to creamy brie. These products melt well and can be used just like traditional cheese in your favorite recipes.

Vegan Snacks

Hummus and Veggies

Hummus is a delicious and nutritious dip made from chickpeas. Pair it with fresh veggies like carrots, celery, and bell peppers for a satisfying and healthy snack.

Fruit and Nut Bars

Look for vegan-friendly fruit and nut bars for a quick and convenient snack. Brands like Larabar and KIND offer a variety of flavors that are free from animal products.

Kale Chips

Kale chips are a crunchy and nutritious alternative to traditional potato chips. They are often flavored with spices and nutritional yeast, making them a tasty and healthy option.

Pantry Staples

Legumes

Stock up on legumes like lentils, chickpeas, and black beans. They are excellent sources of protein, fiber, and various vitamins and minerals. Use them in soups, stews, salads, and more.

Whole Grains

Whole grains such as quinoa, brown rice, and oats are essential for a balanced vegan diet. They provide complex carbohydrates, fiber, and essential nutrients, making them a great base for many meals.

Nuts and Seeds

Nuts and seeds, including almonds, walnuts, chia seeds, and flaxseeds, are great for snacking and adding to recipes. They offer healthy fats, protein, and important micronutrients.

Frozen Vegan Meals

Pre-Packaged Vegan Entrees

For those days when you need a quick meal, having a few frozen vegan entrees on hand can be a lifesaver. Brands like Amy's Kitchen and Gardein offer a variety of delicious and convenient options.

Vegan Pizza

Frozen vegan pizzas are perfect for a quick and satisfying meal. Look for options with dairy-free cheese and plenty of veggies for a balanced and tasty dinner.

Vegan Baking Essentials

Flaxseeds and Chia Seeds

Flaxseeds and chia seeds can be used as egg replacements in baking. Mix one tablespoon of ground flaxseed or chia seeds with three tablespoons of water and let it sit for a few minutes to thicken. This mixture works well in cookies, muffins, and cakes.

Almond Flour

Almond flour is a versatile and gluten-free alternative to traditional flour. It adds a nutty flavor and moist texture to baked goods, making it a great choice for cakes, cookies, and breads.

Coconut Oil

Coconut oil is a popular vegan baking ingredient due to its rich texture and subtle flavor. Use it in place of butter or other oils in your recipes.

Homemade Vegan Food Ideas

Smoothie Bowls

Start your day with a nutritious smoothie bowl. Blend your favorite fruits with a splash of plant-based milk, then top with granola, nuts, seeds, and fresh fruit.

Vegan Tacos

For a simple and delicious meal, try vegan tacos. Fill corn tortillas with black beans, grilled veggies, avocado, and salsa. Add a squeeze of lime and a sprinkle of cilantro for extra flavor.

Buddha Bowls

Buddha bowls are a great way to enjoy a variety of vegan foods in one meal. Combine grains like quinoa or brown rice with roasted vegetables, greens, and a protein source like tofu or chickpeas. Top with a flavorful dressing or sauce.

Conclusion

Starting your vegan journey doesn't have to be daunting. With these essential vegan food products, you'll be well on your way to enjoying a delicious and nutritious vegan diet. From plant-based milk to savory snacks and versatile pantry staples, these items will help you create satisfying meals and snacks that make the transition to veganism enjoyable and easy.

More information about vezlay foods:

Name: Vezlay Foods

Phone No: 7011736463

Address: A1/1, Nathu Colony Chowk Shahdara, New Delhi - 110093, INDIA

Website: https://vezlay.com/blog/list-of-vegan-food-products-in-india/

#vegan #vegan food #vegan food products #vegan products #Health #Diet #Delhi #Vegetarian #vegetables

0 notes

sfarticles · 2 months

Text

Popularity of grains, beans is growing

While dining out during a recent trip, I noticed that the restaurants had several dishes where beans and grains were mentioned in the item’s name or description. Looking at some old menus in my archives, it was rare to see items with beans and grains mentioned. Today, in the United States, their popularity is growing by leaps and bounds.

There are many reasons: health benefits, affordability, interest in plant-based diets, cultural influences, many grains are gluten-free, sustainability and versatility.

Talking about versatility; brownies made with black beans (they’re quite good, and people won’t know what the secret ingredient is), burgers made with a variety of beans, bean-based dips (have you tried a dessert hummus with chocolate as an ingredient?), grains in salads and soups, grains such as quinoa and oats in smoothies as well as grains and beans in those popular breakfast and lunch bowls.

All it takes is creativity to prepare nutritious and flavorful dishes using beans and grains in recipes.

A staple in many cuisines around the globe, especially China, Mexico, India and Brazil, beans and grains have been nourishing the world for thousands of years.

Did you know?

• Lentils were eaten 13,000 years ago in the Middle East.

• Beans are considered symbols of good luck and prosperity in many cultures. In regions in the United States, it is customary to eat black-eyed peas on New Year’s Day. They are eaten at Rosh Hashana, the Jewish New Year as a symbol of a prosperous year ahead. A good friend from Brazil prepares lentils on New Year’s Eve, symbolizing wealth and good fortune, his culture’s tradition he continues here in the U.S.

• Beans come in all shapes, colors and sizes, and come in thousands of varieties.

• Quinoa (a complete protein on its own), farro, spelt and amaranth are ancient grains that have gained popularity due to their health and nutritional benefits. They were part of the diet of ancient civilizations. Everything old is new again!

• Rice, millet, sorghum, buckwheat and rice are among the gluten-free grains, the perfect option for those with diet restrictions.

My goal to include more beans and grains in my diet led me to getting a copy of “The Complete Beans & Grains Cookbook: A Comprehensive Guide with 450+ Recipes,” by the editors of America’s Test Kitchen (2024, $34.99)

And complete it is…. before presenting the recipes, there is an in-depth discussion about beans. You’ll learn about common beans vs. heirloom beans, colors and flavors. There is a compilation of two dozen dried beans used in the recipes. Each bean is discussed in detail, including tasting notes and the recipes they are used in.

From here you’ll master how to cook dried beans resulting in the perfect flavor and texture. For those who prefer to use the convenience of canned beans, that’s covered, too. This is followed by a primer about lentils, a member of the legume family as well as other legumes such as fava beans, green beans, peanuts and soybean varieties.

Then, it’s onto grains: common, whole and heirloom. Twenty-one grains are discussed in detail, plus which recipes they are used in. Then, how to cook grains along with a helpful chart to keep handy. The next section is about varieties of rice used in the recipes along with a rice cooking chart. Concluding the introduction is the equipment that was tested by the test kitchen to cook beans, grains and rice.

Along with the signature headnotes, for which America’s Test Kitchen is known, the recipes that call for heirloom bean and grain varieties that might be more difficult to find, and a-bit-more-expensive, substitutions for a common grocery store alternative, are given. In a hurry…recipes that can be prepared in 45 minutes or less are flagged.

The editors said:“ Even if you are an old hand at cooking beans and grains, there are hundreds of inventive recipes waiting for you. There are traditional recipes for Hoppin’ John, Tacu Tacu and Adasi. There are comfort classics including New England Baked Beans, Ribollita and Arroz con Pollo. There are celebratory dinners such as Chickpea Bouillabaisse, Kibbeh bil Sanieh and Plov.

Let’s get started with these recipes ….

Nutty, earthy farro is one of the fastest-cooking whole grains around, and it works to make the perfect good-for-you Farro Salad With Roasted Eggplant. (Courtesy of America’s Test Kitchen)

Farro Salad with Roasted Eggplant

Serves: 4 to 6

Total time: 1¼ hours

The headnote says: “Why this recipe works: Nutty, earthy farro is one of the fastest-cooking whole grains around, and it works to make the perfect good-for-you grain salad. While the farro cooks, we broil cubed eggplant until it’s nice and brown, which brings essential meatiness and savory, caramelized flavor to the salad. A hefty amount of jarred, roasted red peppers add sweetness and extra veggie goodness.

“Once the farro is cooled, we toss everything together with thinly sliced scallions and a lemony dressing that permeates the whole dish. Do not use pearl, quick-cooking, or pre-steamed farro (check the ingredient list on the package to determine this) in place of the whole farro.”

Ingredients:

1½ cups whole farro

½ teaspoon table salt, plus salt for cooking farro

1½ pounds eggplant, cut into ½‑inch pieces

6 tablespoons extra-virgin olive oil, divided

1 teaspoon grated lemon zest plus 1 tablespoon juice

1½ cups jarred roasted red peppers, rinsed, patted dry, and cut into ½‑inch pieces

3 scallions, sliced thin

¼ teaspoon pepper

Directions:

1. Adjust oven rack 4 inches from broiler element and heat broiler. Bring 4 quarts water to boil in large pot. Add farro and 1 tablespoon salt and cook until grains are tender with slight chew, 15 to 30 minutes. Drain farro, spread onto rimmed baking sheet, and let cool for 15 minutes.

2. Meanwhile, toss eggplant with 3 tablespoons oil, then transfer to aluminum foil–lined rimmed baking sheet and spread into even layer. Broil eggplant until well browned, 15 to 17 minutes, stirring halfway through.

3. Whisk remaining 3 tablespoons oil and lemon zest and juice together in large bowl. Add cooled farro, eggplant, red peppers, scallions, pepper, and salt and toss to combine. Season with salt and pepper to taste. Serve.

Buckwheat Tabbouleh features bulgur parsley, mint and chopped tomatoes tossed in a bright lemon vinaigrette, classic Mediterranean tabbouleh has a refreshing flavor profile that makes it a great light side. (Courtesy of America’s Test Kitchen)

Buckwheat Tabbouleh

Serves: 4

Total time: 35 minutes, plus 45 minutes cooling and resting

The headnote says: “Why this recipe works: Featuring bulgur (a product of the wheat berry), parsley, mint and chopped tomatoes tossed in a bright lemon vinaigrette, classic Mediterranean tabbouleh has a refreshing flavor profile that makes it a great light side. To give this classic our own spin, we swap the bulgur for another grain: mild, appealingly earthy, buckwheat groats.

“Because buckwheat contains a fair amount of starch, we make sure to cook it pasta-style in plenty of water; the water washes away the excess starch, producing separate, evenly cooked kernels. For the herbs, we add plenty of fresh, peppery parsley; 1½ cups has just enough of a presence to balance well with ½ cup of fresh mint. To ensure undiluted, bright flavor in the final tabbouleh, we salt the tomatoes to rid them of excess moisture before tossing them into the salad.”

Ingredients:

¾ cup buckwheat groats, rinsed

½ teaspoon table salt, divided, plus salt for cooking buckwheat

3 tomatoes, cored and cut into ½-inch pieces

2 tablespoons lemon juice

Pinch cayenne pepper

¼ cup extra-virgin olive oil

1½ cups minced fresh parsley

½ cup minced fresh mint

2 scallions, sliced thin

Directions:

1. Bring 2 quarts water to boil in large saucepan. Stir in buckwheat and 2 teaspoons salt. Return to boil, then reduce to simmer and cook until tender, 10 to 12 minutes. Drain well. Spread buckwheat on rimmed baking sheet and let cool for 15 minutes. (Buckwheat can be refrigerated in airtight container for up to 2 days.)

2. Meanwhile, toss tomatoes with ¼ teaspoon salt in bowl. Transfer to fine-mesh strainer, set strainer in bowl, and let sit for 30 minutes, tossing occasionally.

3. Whisk lemon juice, cayenne, and remaining ¼ teaspoon salt together in large bowl. Whisking constantly, drizzle in oil.

4. Add drained tomatoes, cooled buckwheat, parsley, mint, and scallions and gently toss to combine. Cover and let sit at room temperature until flavors meld, at least 30 minutes or up to 2 hours. Toss to recombine and season with salt and pepper to taste. Serve.

Corn Pudding is a rustic, souffle-like casserole. (Courtesy of America’s Test Kitchen)

Corn Pudding

Serves: 6 to 8

Total time: 1 hour

The headnote says: “Why this recipe works: Recipes for this rustic, soufflélike casserole, a traditional part of many a Thanksgiving spread, often call for boxed corn muffin mix and canned cream corn, but here we opt for a fresher take. We swap out the creamed corn for frozen corn kernels, which have a better texture and more flavor than canned. To ensure a silky base brimming with the flavor of sweet corn, we buzz some of the kernels with cream in a blender.

“In place of the boxed muffin mix, we simply combine flour, cornmeal, salt, sugar, and a touch of baking soda; for rich flavor and light texture, we add sour cream and melted butter. Baking the mixture for 35 minutes in a 400-degree oven sets the pudding without drying it out.”

Ingredients:

1 pound frozen corn

¾ cup heavy cream

½ cup (2½ ounces) all-purpose flour

⅓ cup (1⅔ ounces) cornmeal

¼ cup (1¾ ounces) sugar

1¼ teaspoons table salt

¼ teaspoon baking soda

1 cup sour cream

6 tablespoons unsalted butter, melted

1 large egg, lightly beaten

Directions:

1. Adjust oven rack to upper-middle position and heat oven to 400 degrees. Grease 8-inch square baking dish. Combine corn and ¼ cup water in microwave-safe bowl. Cover and microwave until corn is tender, about 7 minutes. Drain corn.

2. Combine cream and 1½ cups corn in blender and process until coarse puree forms, about 30 seconds. Whisk flour, cornmeal, sugar, salt, and baking soda together in large bowl. Whisk sour cream, melted butter, egg, pureed corn mixture, and remaining corn together in separate bowl. Whisk sour cream mixture into flour mixture until combined. Transfer batter to prepared dish.

3. Bake until edges of pudding are lightly browned and top is slightly puffed, about 35 minutes. Let cool on wire rack for 10 minutes. Serve warm.

Recipes courtesy of America’s Test Kitchen.

Stephen Fries is professor emeritus and former coordinator of the Hospitality Management Programs at Gateway Community College in New Haven, Conn. He has been a food and culinary travel columnist for the past 16 years and is co-founder of and host of “Worth Tasting,” a culinary walking tour of downtown New Haven. He is a board member of the International Association of Culinary Professionals. Email him at [email protected]. For more, go to stephenfries.com.

#Beans & Grains cookbook #America's Test Kitchen

0 notes

you-are-my-angel-love · 2 months

Text

Cholesterol Reducing

Day 1:

Breakfast: Oatmeal topped with sliced bananas and a handful of walnuts.

Snack: Apple slices with almond butter.

Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and a vinaigrette dressing made with olive oil.

Snack: Carrot sticks with hummus.

Dinner: Baked salmon with steamed broccoli and quinoa.

Day 2:

Breakfast: Greek yogurt parfait with fresh berries and a sprinkle of chia seeds.

Snack: Handful of mixed nuts (such as almonds, pistachios, and cashews).

Lunch: Whole grain wrap filled with grilled vegetables and avocado.

Snack: Sliced bell peppers with guacamole.

Dinner: Lentil soup with a side of roasted Brussels sprouts.

Day 3:

Breakfast: Scrambled tofu with spinach and tomatoes, served with whole grain toast.

Snack: Cottage cheese with pineapple chunks.

Lunch: Quinoa salad with black beans, corn, diced bell peppers, and a lime-cilantro dressing.

Snack: Edamame (steamed soybeans).

Dinner: Grilled shrimp skewers with a side of roasted sweet potatoes and asparagus.

Day 4:

Breakfast: Smoothie made with spinach, kale, banana, almond milk, and a scoop of plant-based protein powder.

Snack: Whole grain crackers with avocado slices.

Lunch: Whole wheat pasta with marinara sauce and a side salad.

Snack: Roasted chickpeas.

Dinner: Baked chicken breast with roasted cauliflower and a side of quinoa.

Day 5:

Breakfast: Whole grain toast topped with mashed avocado and sliced tomatoes, served with a side of fresh fruit.

Snack: Hummus with cucumber slices.

Lunch: Spinach salad with grilled tofu, strawberries, almonds, and a balsamic vinaigrette.

Snack: Air-popped popcorn.

Dinner: Baked cod with roasted asparagus and brown rice.

Day 6:

Breakfast: Overnight oats made with almond milk, chia seeds, and mixed berries.

Snack: Trail mix (unsalted nuts and dried fruits).

Lunch: Veggie stir-fry with tofu, bell peppers, broccoli, and snap peas, served over brown rice.

Snack: Celery sticks with peanut butter.

Dinner: Turkey chili with kidney beans, served with a side of steamed green beans.

Day 7:

Breakfast: Whole grain pancakes topped with Greek yogurt and sliced peaches.

Snack: Cottage cheese with pear slices.

Lunch: Quinoa-stuffed bell peppers with black beans, corn, and salsa.

Snack: Almond butter on whole grain crackers.

Dinner: Grilled vegetable platter with portobello mushrooms, zucchini, bell peppers, and eggplant, served with a side of barley.

Proteins:

Chicken breast (2 lbs) - $7

Salmon fillets (1 lb) - $10

Tofu (1 block) - $2.50

Lentils (1 lb) - $2

Shrimp (1 lb) - $10

Eggs (dozen) - $3

Ground turkey (1 lb) - $4

Grains:

Oatmeal (1 lb) - $3

Quinoa (1 lb) - $5

Whole grain bread (1 loaf) - $4

Brown rice (1 lb) - $2

Whole wheat pasta (1 lb) - $2

Barley (1 lb) - $2

Fruits and Vegetables:

Bananas (per pound) - $1

Apples (per pound) - $1.50

Berries (per pint) - $4

Spinach (per bunch) - $1.50

Kale (per bunch) - $1.50

Bell peppers (each) - $0.75

Tomatoes (per pound) - $2

Avocado (each) - $1.50

Broccoli (per pound) - $2

Sweet potatoes (per pound) - $1.50

Dairy and Alternatives:

Greek yogurt (32 oz) - $5

Almond milk (1/2 gallon) - $3

Cottage cheese (16 oz) - $3

Hummus (16 oz) - $4

Peanut butter (16 oz) - $3

Cheddar cheese (8 oz) - $3

Soy milk (1/2 gallon) - $3

Nuts and Seeds:

Walnuts (per pound) - $6

Almonds (per pound) - $6

Chia seeds (per pound) - $6

Flaxseeds (per pound) - $4

Pumpkin seeds (per pound) - $4

Miscellaneous:

Olive oil (per liter) - $10

Balsamic vinegar (per bottle) - $4

Canned beans (15 oz can) - $1.50

Vegetable broth (32 oz) - $3

Spices (various) - $3 (estimated total)

Total Estimated Cost:

Summing up all these estimates, the total cost would be approximately $145.50. However, remember that these are rough estimates, and actual costs may vary. Additionally, prices may fluctuate based on factors such as location, store, brand, and any ongoing sales

While it's challenging to provide a specific estimate of how much your cholesterol levels might decrease in just one week, it's reasonable to expect some improvement, albeit likely modest. A reduction of around 5-10% in LDL ("bad") cholesterol levels over the course of a few weeks to a month is considered achievable with dietary changes alone for some individuals.

Given the heart-healthy nature of the provided meal plan, which emphasizes foods low in saturated and trans fats while incorporating plenty of fiber-rich foods, healthy fats, and lean proteins, it's possible that you may experience a small reduction in cholesterol levels by the end of the week.

However, the actual impact on your cholesterol levels will depend on various factors, including your starting cholesterol levels, overall health status, genetics, and adherence to the diet plan. For more significant and sustained improvements in cholesterol levels, it's important to maintain a healthy diet and lifestyle over the long term.

It's crucial to monitor your cholesterol levels regularly and work closely with a healthcare professional or registered dietitian to assess progress and make any necessary adjustments to your diet and lifestyle plan. They can provide personalized guidance based on your individual health goals and needs.

1 note · View note

sunalimerchant · 3 months

Text

Fueling Your Workouts: High-Protein Vegetarian Foods for Active Lifestyles

Maintaining an active lifestyle requires proper nutrition to support energy levels, muscle growth, and recovery. While many people associate protein with animal products, there are plenty of high-protein vegetarian foods that can fuel your workouts and support your fitness goals. Whether you're a vegetarian, vegan, or simply looking to incorporate more plant-based options into your diet, these protein-rich foods can help you stay strong, energized, and ready to tackle your workouts.

One of the most versatile and protein-rich vegetarian foods is tofu. Made from soybeans, tofu is an excellent source of plant-based protein, containing all nine essential amino acids. With its neutral flavor and firm texture, tofu can be incorporated into a variety of dishes, including stir-fries, salads, soups, and smoothies. Additionally, tofu is a convenient option for post-workout meals and snacks, as it can be quickly grilled, baked, or sautéed for a satisfying and protein-packed boost.

Another protein powerhouse for vegetarians is tempeh. Like tofu, tempeh is made from soybeans but undergoes a fermentation process that enhances its nutritional profile and digestibility. Tempeh is rich in protein, fiber, and micronutrients, making it an excellent choice for supporting muscle growth and recovery. It can be sliced, marinated, and grilled for use in sandwiches, wraps, salads, and bowls, providing a hearty and satisfying addition to your post-workout meals.

Furthermore, legumes such as lentils, chickpeas, and black beans are excellent sources of plant-based protein for active individuals. These nutrient-dense foods are not only rich in protein but also high in fiber, vitamins, and minerals, making them ideal for supporting overall health and wellness. Lentils, for example, can be cooked and added to salads, soups, and stews for a protein-packed meal that will keep you feeling full and satisfied. Similarly, chickpeas can be roasted and seasoned for a crunchy snack or blended into hummus for a delicious dip that pairs well with raw veggies or whole grain crackers.

Additionally, nuts and seeds are valuable sources of protein and healthy fats for vegetarians looking to fuel their workouts. Almonds, walnuts, chia seeds, and hemp seeds are all excellent choices for adding protein and nutrient-rich calories to your diet. Sprinkle them over yogurt, oatmeal, or smoothie bowls for a satisfying crunch, or enjoy them as a portable snack on their own. Nut butters, such as peanut butter and almond butter, are also great options for adding protein and flavor to your meals and snacks, whether spread on toast, drizzled over fruit, or blended into smoothies.

Moreover, dairy products such as Greek yogurt, cottage cheese, and cheese are rich in protein and calcium, making them valuable additions to a vegetarian athlete's diet. Greek yogurt, in particular, is an excellent post-workout snack, as it provides a convenient source of protein and probiotics for supporting muscle recovery and digestive health. Cottage cheese can be enjoyed on its own or mixed with fruit for a satisfying and protein-packed dessert, while cheese adds flavor and protein to sandwiches, salads, and wraps.

In conclusion, fueling your workouts with high-protein vegetarian foods is not only delicious but also essential for supporting your active lifestyle. By incorporating tofu, tempeh, legumes, nuts, seeds, and dairy products into your diet, you can ensure that you're getting the protein and nutrients you need to fuel your workouts, support muscle growth and recovery, and achieve your fitness goals. Whether you're a vegetarian, vegan, or simply looking to incorporate more plant-based options into your diet, these protein-rich foods are sure to keep you strong, energized, and ready to take on any challenge.

0 notes

fitjourneydaily · 4 months

Text

Puravive: The Essential Guide to Vegan Protein Sources: Unleashing the Power of Lentils, Chickpeas, and Plant-Based Powders

In recent years, the popularity of plant-based diets has experienced a significant surge. Whether you're a committed vegan or simply looking to incorporate more plant-based protein into your daily routine, understanding the power of lentils, chickpeas, and plant-based powders can be a game-changer. In this comprehensive guide, we'll delve into the nutritional benefits, cooking tips, and recipe ideas that will help you harness the potential of these vegan protein sources. Let's get started! 1. Lentils: Small But Mighty Protein Powerhouses Lentils are one of the most versatile and nutrient-rich vegan protein sources available. Packed with essential amino acids, fiber, vitamins, and minerals, lentils offer an array of health benefits. From red lentils to green and black varieties, each brings a unique flavor profile and texture to your dishes. Here are some key tips for incorporating lentils into your diet: a) Preparation Tips: - Rinse lentils thoroughly before cooking to remove any dirt or debris. - Soak them overnight or for a few hours to reduce cooking time and improve digestion. - Cook lentils with flavorsome herbs, spices, and aromatics to enhance their taste. b) Recipe Ideas: - Lentil curry: Create a comforting and aromatic curry with lentils, coconut milk, and a blend of spices for a satisfying meal. - Lentil and vegetable soup: Combine lentils with nourishing vegetables and spices to make a hearty soup that's both filling and nutritious. - Lentil salad: Mix cooked lentils with a variety of fresh vegetables, herbs, and a zesty dressing for a refreshing and protein-packed salad. 2. Chickpeas: Versatile Superstars of Vegan Protein Chickpeas, also known as garbanzo beans, are a staple ingredient in many plant-based diets. With their distinctive nutty flavor and creamy texture, chickpeas provide a significant amount of protein, fiber, and important minerals like iron and magnesium. Here's how you can make the most of this versatile legume: a) Cooking Techniques: - Make homemade hummus by blending cooked chickpeas with tahini, garlic, lemon juice, and olive oil for a delicious dip or spread. - Roast chickpeas with spices and herbs for a crunchy and satisfying snack. - Blend chickpeas into flour to create gluten-free baked goods like pancakes, cookies, and bread. b) Delicious Chickpea Recipes: - Chickpea curry: Combine chickpeas with a fragrant curry sauce, coconut milk, and vegetables for a flavorful and protein-rich dish. - Mediterranean chickpea salad: Toss chickpeas with cucumbers, tomatoes, olives, and a drizzle of olive oil for a refreshing salad with a Mediterranean twist. - Roasted chickpea Buddha bowl: Create a nourishing bowl with roasted chickpeas, quinoa, assorted vegetables, and a tangy tahini dressing. 3. Plant-Based Protein Powders: Boost Your Protein Intake Plant-based protein powders offer a convenient and concentrated source of protein. They are commonly derived from sources like peas, hemp, brown rice, and soy. These powders are not only great for smoothies but can also be used to enhance the protein content in baked goods. Here's what you need to know about incorporating plant-based protein powders into your diet: a) Popular Plant-Based Powders: - Pea protein powder: Known for its high protein content and excellent digestibility, pea protein powder is a favorite among vegans. - Hemp protein powder: Hemp seeds pack a nutritional punch and adding hemp protein powder to your diet can provide a complete amino acid profile. - Soy protein powder: Derived from soybeans, this powder is highly versatile and commonly used in vegan protein supplements. b) Usage Tips: - Add a scoop of plant-based protein powder to your favorite smoothie or shake for a protein boost after workouts or as a meal replacement. - Incorporate plant-based powders into pancake or muffin batter for a protein-rich breakfast. - Create homemade protein bars using plant-based powders, nuts, seeds, and dried fruits. Conclusion: By understanding the nutritional benefits and diverse uses of lentils, chickpeas, and plant-based powders, you can unlock a world of possibilities for your vegan protein intake. Experiment with recipes, explore different cooking techniques, and enjoy the goodness of these wholesome vegan ingredients. With their abundance of protein, fiber, and various essential nutrients, you can nourish your body while still savoring delicious and satisfying meals. 1. Vegan protein sources 2. Lentils 3. Chickpeas 4. Plant-based powder Nourish your body with Puravive's Organic Meal Replacement Shakes. Designed for those on the go, our shakes are a perfect balance of nutrition and convenience, aiding in weight loss and healthy eating. Taste the difference with Puravive. Visit the Puravive Organic Meal Replacement Shakes Product Page. Read the full article

0 notes

vegi1 · 7 months

Text

41 Vegan Breakfast Meals to Gain Weight

You need to have a meal plan that contains foods high in protein, healthy fats, and whole carbohydrates if you want to gain weight the proper way.

As a result, I’ve tried to include meals that strike the proper balance between flavor and nutrients in my list of plant-based breakfast ideas to help you gain weight.

Making sure you consume enough calories each day is a part of this. Whether you’ve been eating vegan for a short period or a long time, it’s crucial to make sure your nutritional requirements are covered.

When switching to a plant-based diet, many people lose weight, often accidentally, due to cutting out high-calorie items like meat, dairy, and other animal-based foods.

Track your calorie intake and add 250-500 calories to your current calorie intake.

Include protein at every meal and Choose High-calorie High-protein foods.

Eat more meals and snacks throughout the day. (Try to eat 5-6 meals a day.)

Don’t forget about healthy fats.

Exercise regularly. Exercise helps to stimulate muscle growth and repair.

Don’t forget the snacks

A filling breakfast like stuffed avocado toast, tofu scramble with vegetables and a side of baked potatoes or sweet potatoes, or overnight oatmeal topped with fruit, nuts, nut butter, and seeds like flax or chia are some of my favorite ways to start the day.

I make sure I eat enough food every day, among other things, by putting healthy fats like nut butter, olive oil, avocados, etc. in my diet.

If you enjoy smoothies as much as I do, you may up the calorie count of your favorites by adding some peanut butter, almond spread, hemp seeds, or vegan protein powder.

Lunchtime favorites include sandwiches and wraps with a cup of soup or a side salad.

Chickpea salad on a sandwich or wrap is a fantastic option and also happens to be one of my kids’ favorite meals for school.

I enjoy having a substantial serving of whole grains for dinner, such as brown rice or quinoa, along with tofu or tempeh, beans, or hummus, as well as a lot of vegetables, and I like to finish it off with roasted pumpkin or seeds of sunflower or toasted seeds of sesame. Also legume-based pasta like chickpea or lentil may make a filling meal.

If you’re following a vegan diet and hoping to gain weight or, like me, you exercise and want to build muscle or keep it off, there are many delicious and fulfilling methods to up your daily calorie intake.

This collection offers some excellent high-calorie vegan morning food suggestions to get you going.

Tofu: One of the best options is black pea or chickpea tofu to get your daily protein. Which you can add to breakfast sandwiches and salads

Homemade vegan cheese: You can make vegan cheeses at home using cashews, sunflower seeds or pumpkin seeds. Spread it on breakfast and serve it with walnuts, tomatoes and cucumbers.

Tempeh: Tempeh is a mildly nutty food made from slightly fermented soybeans.

Chickpeas: You may roast them, make hummus out of them, or create pancakes and waffles using chickpea flour.

Hemp seeds: Hemp seeds are simple to incorporate into smoothies or to sprinkle over toast.

You can use soy milk in coffee, oatmeal, cereal, and smoothies.

Oats: A great approach to increase your diet’s protein intake is by eating oatmeal. Oatmeal can also be supplemented with additional ingredients like soymilk, seeds, almonds, or almond butter.

Nut Butter: You can put nut butter on toast, pancakes, waffles, oatmeal, and smoothies.

Chia Seeds: Use these to make a delicious chia pudding, as well as smoothies, baked goods, and porridge.

Seitan: Seitan is a high-protein, wheat-based meat substitute. You can slice and grill seitan and add it to breakfast wraps or salads. Lentils: Lentils are rich in protein and fiber. You can add cooked lentils to oatmeal or use them to make pancakes and cakes. Also, Iranian breakfast lentil soup is great for breakfast.

Beans: One of the best sources of protein for vegetarians is beans. You can add baked beans to burritos, bowls, or breakfast salads.

Nuts : Nuts are an excellent source of protein, fiber and healthy fats. You can add them to oatmeal, salads and smoothies. To increase your daily weight, include 5 almonds or walnuts in your breakfast.

The traditional rolled oats are no-cooked overnight and are served cold. To keep this dish vegan, prepare it with water or plant-based milk; omit the honey or replace it with agave nectar instead.

Combine your preferred ingredients with your overnight oats. You can substitute any of your preferred high-protein toppings, such as chopped almonds and banana slices, for the fresh strawberries and sliced almonds that are called for in this particular recipe.

Total Time: 10 min

Calories: 376

Protein: 13g

0 notes

wholesomebellies · 7 months

Text

Top 10 Plant-Powered Protein Picks

🌱💪 Top 10 Plant-Powered Protein Picks! 💪🌱 Fueling your body with protein doesn't mean sacrificing your plant-based lifestyle! 🌿💚 Here are our top 10 high-protein favorites that'll have you feeling strong and energized: 👉 Lentils: Packed with protein, fiber, and versatility! 👉 Chickpeas: Hummus, anyone? A protein-rich snack superstar. 👉 Quinoa: The complete protein grain, perfect for salads or side 👉 Tofu: A plant-based protein - absorbs flavors like a pro! 👉 Edamame: Snack on these tasty soybeans for a protein boost. 👉 Black Beans: Rich in protein, fiber, and essential nutrients. 👉 Tempeh: Fermented goodness with a protein punch! 👉 Seitan: A protein-packed meat substitute for your favorite dishes. 👉 Hemp Seeds: Tiny but mighty, a great addition to smoothies and salads. 👉 Peas: Don't underestimate the power of these green gems! What's your favorite plant-based protein source? Share below! 🌱🍲

For more information, visit us at: https://www.wholesomebellies.com.au/

#PlantBasedProtein #HealthyEating #VeganFuel

0 notes

benecare-hospital · 1 year

Text

Best Foods to Eat Before Trying to Get Pregnant: Pre-Pregnancy Diet

Introduction

Pregnancy is the most pleasant movement in every female's life and also very grateful and excited when she is pregnant. According to the Mother and Child Care Hospital in Pune, Before getting pregnant, a pregnancy diet is the most important thing for pregnancy as well as future maternity care.

Eating food that offers your body what it needs to stay healthy and function correctly is what nutrition is all about. Your body primarily needs the following nutrients: proteins, carbs, healthy fats, vitamins, and minerals.

Importance of a Healthy Diet for Pre-pregnancy

First of all, a healthy diet helps to maintain physical health and mental health to keep productive. Although what you eat can influence your chances of getting pregnant, the relationship between food and other factors makes the complete picture difficult to draw. The healthiest foods for getting pregnant include full grains, healthy fats, and proteins, which are also the best foods for overall well-being.

Foods that help Trying to Get Pregnant

1. Oranges

Calcium, potassium, and vitamin C are all rich in oranges. Citrus fruits contain vitamin C, which can help your body absorb iron from non-meat sources, according to the Academy of Nutrition and Dietetics. Try drinking a glass of orange juice or topping your salads with a few slices to incorporate more into your diet.

2. Milk

Protein, potassium, and calcium are all found in dairy products. Aim for three servings per day and choose products fortified with vitamins A and D. Fortified milk can be used to make oatmeal or as a base for smoothies.

3. Spinach

Per day, try to eat four to five servings of veggies. Spinach and other leafy greens make excellent choices: Calcium, vitamin C, folate, and potassium are all abundantly found in spinach. To your smoothie, try adding a few spinach leaves, some vanilla yogurt, and a ripe banana.

4. Chickpeas

Excellent sources of protein, beans, and peas also give you a serving of iron and zinc. Zinc, potassium, fiber, and protein are all abundant in chickpeas. (Other excellent choices are kidney beans, pinto beans, soybeans, white beans, and lentils.) You may roast them and sprinkle them over salads or use them to create hummus.

5. Fortified Cereals

Look for goods produced from whole grains and fortified with iron and folic acid, with little to no added sugar, whether you choose cooked cereals or ready-to-eat varieties.

Important Nutrients and Foods to Consume While attempting to Conceive

Folic Acid

Leafy green vegetables

Orange and strawberries

Beans and nuts

Seafood

Nuts and seeds

Fiber

Whole grains

High-fiber cereals

Fruits and vegetables

Protein

Fish

Lean meats

Black beans

#multispecialty hospital #best sonography center #Super Speciality Hospital #child care hospital in Pune #Women and child care hospital in pune #Best Gynecologist in Pune #women and child care specialists in Pune

0 notes

preppernewstoday · 2 years

Text

976 shares Many non-perishable foods don't need refrigeration. Some of these food items can be stored for many years, or even decade. These foods can be used to make an emergency stockpile. These foods are great for camping and van life. Instead of listing every food individually, I have narrowed it down to a few categories. Then, I have listed the non-perishable food items that fall within each category. Tip Balance carbs, protein, and fruits/veggies when building a non-perishable food stockpile. Don't eat just canned pasta and peas! You'll find more healthy and tasty options if you have more variety. See our long-term food storage list. Dry Foods This is the first thing that comes to mind when you think of shelf-stable food. These dry foods can be stored without refrigeration and other special storage methods for many years. They can be susceptible to mold growth, pest infestation, or oxidation. You can make dry foods last longer by wrapping them in Mylar bags containing oxygen absorbers. Grains Such as instant rice, quinoa and couscous... Flours: Whole grains last longer that flour. However, you can still store flour. You can store them in a dry, cool place or wrap them in Mylar bags containing oxygen absorbers. How to store flour long-term Lentils and beans:Be aware that they take a long time to cook. See How to store beans long-term. Dry bean powders:Includes instant beans, hummus mixture, and falafel blend. Fantastic also offers a black bean mixture and a vegetarian chili mix. Cereals Most cereals that are unopened will last for around one year after expiration. Pasta: Although pasta has a 1-2 year expiration date, it can still be eaten after that date. If the pasta is spongy or has signs of mold, it should be thrown out. See How to Store Dry Pasta. Tortillas The expiration date for these tortillas varies so make sure to check before stockpiling them. Instant Mashed Potatoes Dehydrated fruits & vegetables: Note that homemade dehydrated food doesn't last as long compared to store-bought. Read How to Dehydrate Food and How long does dehydrated food keep. TVP This stands for Textured Vegetable Protein. You can also get textured soybean protein (TSP)cook it in water and you have a healthy vegetarian protein. Buy it on Amazon. Jerky How do you store beef jerky Powdered eggs Oatmeal Pancake mix- Store batter mix long term Baking Mixes Cacao Nuts Seeds Croutons and breadcrumbs Pouch, jarred and canned goods These foods do not require refrigeration and can be eaten long after expiration. You can stockpile jarred foods for disaster preparedness by using earthquake-proof shelving. Although it is easy to stockpile canned and jarred foods, they are not always the most healthy. Fruits and savory foods are high in sodium. I have divided the canned and jarred food list into types. Make sure you get as many varieties of each type of food as possible. Fruits and Vegetables Pickles Think beyond pickled cucumbers. There are many delicious options for pickled peppers, carrots and asparagus. Read more about home pickling. Vegetables Firmer Vegetables: Firmer vegetables like beets and peas don't get so mushy after being canned, making them better options. Fruits & fruit sauces:Whole fruit, jam, applesauce and cranberry sauce Mushroom gravy Tomatoes Olives Proteins Peanut butter and other nuts:Note, some nut butters like pistachio can quickly go rancid. Lentils and beans Meat - In addition to Spam there are many canned meats, such as chicken, turkey, bacon and sausages. Some meats can also be found in pouches. Tuna, other fish:Look out for pouches along with cans. Hummus: This is great to spread on crackers for a quick lunch.

Dry hummus can be purchased as well as falafel and falafel mixtures. Gluten Also known as seitan, this product is often found in Asian shops. It is a pure protein, and it is not gluten-free. Amazon has it. Meals Pasta dishes:Spaghetti Os, spaghetti, meatballs, Beefaroni Stews and soups Chili Dolmas These are grape leaves with rice stuffed inside. They can be purchased in Greek specialty shops or on Amazon Stuffed eggplant with rice:Another favourite of mine. Available in Middle Eastern shops or on Amazon. Stuffed with cheese or rice, These are delicious and gourmet! Other Canned Goods Canned cheese Includes nacho cheese spreads and spray cheese in cans. Bread:Yes! B&M produces canned brown bread. Canned Butter It tends to be quite expensive, but it is a nice treat if there is no refrigeration for real butter. Cookies:Like canned cakes and puddings. It is easier than making them from scratch, especially when you don't have the power. Milk Other than regular milk, there are also condensed milk options and coconut milk. Instant Meals Instant meals are quick and easy to prepare, and don't need refrigeration. You can usually just add the contents to boiling water and let it boil for a few moments. Many instant meals do not require any cooking. They can be prepared by soaking the ingredients in water for around 15 minutes. (More on this later). Boxes meals:Think hamburger helper, mac and cheese, stove top stuffing, Near East dishes, and rice sides. Take them out of the box to extend their shelf life. Repackage them in Mylar bags. Self-heating meals These have heating elements in their packaging. Chef 5 Minute Meals is a popular brand. Emergency freeze-dried meals and backpacking: There are many of these. Our top picks are available here. Freeze-dried bulk foods You can also make meals from freeze dried staples like freeze-dried vegetables and freezed meat or cheese powder. MREs: This stands for Meals Ready to Eat, and is often used to refer to military-style emergency food. Ramen: This is the most affordable shelf-stable food that you can find. You can make it even more nutritious by adding canned vegetables and protein to it. Sweeteners Sweeteners can last for years without special packaging. They should be kept out of reach of insects, especially ants. Even if they are infested, most insects can be eaten and made into delicious food! Sugar – See How to store sugar long-term Honey See How to Keep Honey Maple Syrup Molasses Corn syrup Flavorings and condiments Stock up on shelf-stable condiments and flavorings to avoid bland meals. These condiments can be kept open for up to a year. Most condiments can be kept open for up to one month or even a year. You can keep them in the refrigerator. Vanilla extract, and other extracts Spices and herbs Seasoning Mixes Bouillon cubes, broth Soy sauce Ketchup Mustard Mayonnaise Salad dressings Vinegar Salt Spreads and Sauces:BBQ sauces, horseradish, salsas, pestos, cheese, cheese sauce mix... Nutella chocolate/nut spread Staples and Baking Stockpiling dry flour is pointless if you don't have the staples needed for baking, such as eggs and breadcrumbs. Olive oil also makes bland grains taste better, according to my experience. Cornstarch -Uses: cosmetics, removes stains, loosens knots. Can cornstarch go bad? Baking soda-zillion uses Baking Powder -See How to Store Baking Powder Dry yeast Shortening and cooking oil - See How to store cooking oil Beverages Instant coffee Vitamin drink packets Tea Creamer Powdered Milk -See How to Store Dried Milk for Long Term Storage and How to Make Dried Milk

Canned milk Juicebox Alcohol Coconut milk Powdered yogurt Meal shakes Snacks Many snack foods contain so many chemical additives that they can be stored for years without refrigeration. Their packaging is bulky and takes up much space. Stockpiling popcorn or chips is not a good idea due to space limitations. Crackers Gelatin/Jell-O Pudding mix Chips Protein bars Granola bars Pop tarts Rice cakes Trail mix Cookies Popcorn - read, do popcorn kernels go bad? Pretzels Chocolate Candy Gum Supplements Multi-vitamins Protein powder Greens powder Bonus List: Foods that don't require refrigeration orCooking Your refrigerator or theelectric stove will not work if the power goes out. A small stove is a good choice if you're preparing for power outages and other disasters. Although I prefer propane backpacking stoves, there are many other options. What happens if the fuel isn't safe for cooking, like during gas leaks or other circumstances? What if you don't have enough fuel? You can also use cold soak. Cold soak is a method that involves soaking food in cold until it becomes soft. This method can be used to make a variety of foods. While many foods taste better when heated it is a great way to learn in a pinch. Here are some foods that can be prepared using the cold soak method. Oatmeal containing freeze-dried fruits: Soak for 5-10 mins or until you are satisfied with the softness. It takes longer for dehydrated fruits to soften. Instant Mashed Potatoes:Soak for 1 Minute. Ramen: Soak the noodles for between 15 and 30 minutes, or until they are completely soft. To break down the proteins, pastas must be cooked. CouscousSoak 20-30 minutes Instant rice Soak for approximately 2 hours Hummus Mix: Soak for ten minutes. Cream soups without noodles or pieces of vegetable: Soak for between 10 and 30 minutes. Rice noodles: Soak 1 hour. No noodles or pasta, freeze-dried backpacking meals: Backpacking meals are not meant to be prepared in this manner. The ones that don't have pasta can be chilled-soaked. These foods can be made more interesting by adding things such as canned vegetables, meat from cans and pouches, olive oils, seasonings, or meat from cans. Spread instant hummus on tortillas or crackers. Once you get started, there are dozens of delicious no-cook and no-refrigeration recipes. Which of your favorite meals doesn't require refrigeration? Please leave your comments below! + Resources

0 notes

simplehealthyfoodyes · 2 years

Text

Nutty protein salad m and s

Ingredients: quinoa, black beans, edmame soybeans, peanuts, almonds, pistachios, carrots grated, brocolli, pumpkin seeds, with cannelini bean and sesame tahini dip (taste like hummus) and soy ginger dressing

0 notes

adhdanalogbrain · 3 years

Note

Do you have any tips for healthy eating with adhd? I've seen suggestions in the past for microwave meals, but I'm weird with the textures of those and often times the thought of cooking, especially if its just for me, sounds like too much effort

OP, i have been sitting on this ask for weeks because i wanted to give you a really really good all-encompassing answer (with photos etc) that would solve all your food problems....

...but that obviously isn't happening any time soon. so instead I've reblogged several other fooding-while-ADHD posts (and will continue to do so when I find good ones!). And I'm going to give you the short, short version of the beautiful answer that lives only in my head:

FROZEN VEGETABLES

QUICK-COOK GRAINS

EASY HEALTHY FOODS

Ok so let me explain. Microwave meals are vile because: 1) lots of different textured food cooked for the same amount of time creates bad textures, 2) ridiculous amounts of sodium and preservatives taste gross and hurt your stomach, 3) heckin' expensive, and 4) full of germs, don't look this fact up, you really dont want to know, just trust me on this.

HOWEVER! You can make your own easy, balanced microwave meals for super cheap by combining absolutely normal frozen vegetables, quick-cooking grains, and your own seasonings.

As a quick reminder, a well-balanced meal is comprised of:

50% non-starchy vegetables (aka, 1/2 of your plate)

25% carbs / starches (1/4 of your plate)

25% protein (1/4 of your plate)

1 serving of dairy

1 serving of good fats

Here's each of those categories broken down further (bold items are readily and cheaply available frozen):

Non-Starchy Vegetables: Artichoke, asparagus, baby corn, bamboo shoots, green beans, wax beans, bean sprouts, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, leafy greens, jicama, kohlrabi, leeks, lettuce, mushrooms, okra, onions, peppers, radishes, rutabaga, tomato, turnips, water chestnuts, zucchini, summer squash.

Starchy Vegetables: Corn, hominy, parsnips, green peas, plantain, potato, pumpkin, winter squash, sweet potato.

Grains: Bagel, bread, pita, tortilla, barley, bulgur, oatmeal, kasha, millet, quinoa, rice, pasta, couscous, green peas, beans, lentils, black-eyed peas.

Proteins: Meat, eggs, fish, beans, black-eyed peas, edamame, falafel, hummus, lentils, nut butter, tofu, cheese, cottage cheese.

Dairy: Milk, soymilk, yogurt

Good Fats: Avocado, peanut butter, nuts, canola oil, olive oil, olives, margarine, mayo, corn/cottonseed/flaxseed/safflower/soybean/sunflower oil, flax seeds, pumpkin seeds, sesame seeds.

FUN FACT ABOUT FATS: Many of the vitamins in vegetables are fat-soluble, which means your body can absorb them much better if they are eaten with fats. I hereby give you permission to add oil/butter/whatever to your meal, to eat your broccoli with ranch dressing, etc etc. (Also, eating good fats is good for your LDL cholesterol, and helps you feel full longer)

You'll notice that some items are on more than one list! That's because plant-based proteins also count as carbs/starches. Don't fret too much over this-- just know that if you've got beans in your microwave-safe bowl, you don't need to go hunting down a separate protein, you can just add more beans.

What to do with all the information i just dumped on you:

1. Grab a microwave-safe bowl and add 1/4 cup water

2. Add half a meal's worth of non-starchy veggies

3. Add your carb/starch (3/4 of your bowl is now full)

4. Add your protein (bowl is 100% filled)

5. Add oil of your choice

6. Add spices and seasonings -- spice mixes are your friend. ADD A DASH OF SALT. Salt helps dissolve flavors on your tongue, making your veggies extra delicious.

7. Cover and nuke until cooked.

VOILA!! A BALANCED MEAL IN 6 OR SO MINUTES!!

You're done at this point, but I'm going to add some extra info/ideas below:

Quick-cook grains such as oatmeal, couscous, quick rice, and quinoa can be added along with the frozen veggies and cooked until soft

Some veggies cook faster than others, so you may need to add the slower veggies first, nuke for 4 minutes alone, then add the rest of your meal and continue cooking

You can freeze your own veggies! 1) Wash, peel, and chop just about any cook-able vegetable, 2) place in microwave-safe bowl with 1/4 to 1/2 cup water and cover, 3) microwave until veggies are soft, but not full cooked, 4) drain, set aside to cool, 5) Place in plastic freezer bag and add to freezer. NOTE: Unlike storebought veggies (which are flash-frozen at -40° F), home-frozen vegetables are good for about a month, so write your own "best by:" date on the bag with a sharpie.

You can also do the above with any dried beans. Cook the beans per the instructions until almost fully cooked, then FULLY DRAIN and freeze. If you hate the texture of canned beans, this may be a good solution for you. Dried beans, when cooked, are much less mushy than canned beans.

ADD FROZEN VEGGIES TO LEFTOVERS TO STRETCH THEM OUT FURTHER. Especially leftovers with a sauce.

Add frozen veggies to canned soup to both stretch it out further and to make it 10x more delicious and satisfying.

Cook grains in bone broth for both protein and deliciousness

Frozen, pre-cooked meat and meat substitutes are also widely available and can be added to the mix.

You can pre-mix your meals (including the grains) and store them in individual plastic bags in the freezer at home or at work until you're hungry. DO NOT LET THEM THAW IN THE FRIDGE. Frozen foods do NOT go in the fridge, they go straight from freezer to microwave. The reason is germs.

Tofu and cheese cannot be frozen, sadly.

That's all i have at this time! Now I'm going to start eating my microwave bowl of leftover takeout + frozen peas.

#adhd #eating while adhd #food #food mention

102 notes · View notes

behardonyourself · 5 years

Text

Plant Based Protein Sources

The first question that I get when people find out that I do not eat any animal based products is “How do you get your protein?” Speaking with other Vegan athletes, it appears that this question is the most common question that they encounter.

I have explained in previous posts: NO athlete requires the amount of protein that is perpetuated by personal trainers, “strength coaches”, bodybuilding magazines, online message boards, or the like - they parrot “1 gram of protein (or more) per pound of body weight” repeatedly, and it is completely ridiculous. They also typically champion sipping down 2-3 protein shakes per day, yet, can’t figure out why they’re bloated and gassy.

Nonetheless, it isn’t difficult for a plant based athlete to get protein without eating animal products. One of the biggest flaws that athletes and weekend warriors make (especially when they want to lose body fat) is to repeatedly eat the same things over and over again. This is a huge mistake. No matter what type of nutritional program/strategy you employ, it is important to eat a wide variety of foods to ensure that you’re getting a full complement of vitamins, minerals, amino acids, etc.

I eat a wide variety of non-animal based protein sources, and I thought I would share a few of my favorite sources along with their protein content. Remember, that most of my meals include a wide variety of these sources.

Nuts! This one is the most obvious, as most nut sources (cashews, almonds, pistachios, pecans, walnuts, macadamian nuts) are all dense sources of protein and Vegan/plant based staples.

Protein: 10g per 1 cup

Pumpkin Seeds One of my personal favorites, roasted pumpkin seeds are one of my favorite snacks, and they’re great in most any type of dish or “Vegan Plate”.

Protein: 10g per 1/4 cup

Chia Seeds My wife knows that Chia Seeds are my new favorite item to include whenever I can. Loaded with healthy fats and a great protein source, they also have many other traits that athletes find desirable, including increased circulation. I include these as toppings to many dishes and add these to smoothies whenever I can.

Protein: 6g per 1/4 cup. Also 14 grams of fiber per 1/4 cup!

Flax Seeds Not only a source of Omega 3 Fatty Acids, but also a dense source of protein. I use these similar to the way I use Chia, adding the whenever possible.

Protein: 3g per 2Tbspn (along with 4g of fiber)

Quinoa No superfood list is complete without quinoa, one of the few plant based products that includes all 9 essential amino acids.

Protein: 6g per 1/4 cup

Rice While I view rice predominantly as a source of carbohydrates, different varieties are used so often in plant based dishes that the protein content cannot be ignored.

Protein: 4.5g per 1 cup

Oats This breakfast favorite is known for fiber content (both soluble and insoluble). I prefer steel cut (and never eat “instant” anything).

Protein: 7g per 1/2 cup

Beans Literally hundreds of varieties, beans are inexpensive and absolutely loaded with protein and fiber - they were the one “no-brainer” for this list, but I wanted you to read down a bit further. My favorite types are kidney, black, and pinto, they are a staple of every Vegan and plant powered athlete’s meal plan.

Protein: 10g per 1/2 cup along with 10g of dietary fiber

Chickpeas I mean, they use these to make hummus, so it has to be great. It took me forever to find them in the store because I didn’t know that they were also called Garbanzo beans, chickpeas kick ass on salads, One Bowls, and even as a snack.

Protein: 6g per 1/2 cup

Lentils I leave cooking lentil dishes to my wife, because I haven’t exactly figured it out yet. However, these things are loaded in protein, and are a must for all plant powered athletes.

Protein: 13g per 1/4 cup

Peas While a cup of peas only has about 2g of protein, I had to include it because it is typically found in Vegan protein powders, is inexpensive, and is easy to find in most US grocery stores.

Soybeans The highest consumed food in the world, and for good reason - they are completely loaded with protein and contain all 9 essential amino acids.

Protein: 15g per 1/4 cup

Tofu I’d be lying if I said it wasn’t starting to grow on me, as it is very versatile and offers great flavor to a lot of the new dishes that I’ve been experimenting with. Oh, and since it’s made from soybeans, it’s a kick-ass source of protein.

Protein: 12g per 4 ounces

If you’re considering going plant based, I believe that these sources are more than enough to get you started and keep you in a positive nitrogen balance. The myth that you can’t maintain (or even gain) lean body mass as a plant based athlete is completely false. More and more athletes from the NFL, NBA, MLB, Tennis, Mixed Martial Arts, Boxing and other sports are going to a plant based diet because of the numerous health benefits including decreased inflammation and better recovery.

Remember, I’m less than 6 months into my journey, and thus far, I can say that going plant based has been one of the best decisions of my life, playing a huge role in my ultra-endurance training. I’ve dropped nearly 70lbs, and have gone from not being able to run 1/4 mile to having limitless reserves in the pool, on the bike or running 20 miles and beyond in an incredibly short amount of time, and I am absolutely certain that my capacity for such an elevated training volume is 100% due to my plant powered nutrition.

(December 12, 2018 to May 12, 2019)

Obviously, this list isn’t all inclusive. There are plenty of other protein-rich plant based foods: Barley, freekeh, wheat berry, bulgar and others, but I wanted to include the foods that I eat on a regular basis to get the level of protein I need to maintain lean body mass while optimizing my extremely intense training schedule (over 25 hours per week).

#ironman #plantbased #plantpowered #vegan #vegantriathlete #veganironnman #fatloss #workout #ultrarunner #ultraendurance #marathons #triathlete #myplantpoweredrecipes

109 notes · View notes

fitjourneydaily · 4 months

Text

Puravive: The Essential Guide to Vegan Protein Sources: Unleashing the Power of Lentils, Chickpeas, and Plant-Based Powders

0 notes