Posts Tagged ‘blackberries’

My ZOOM Cooking Class

Thursday, August 13th, 2020

My second Zoom cooking class is tomorrow, August 14th @ 1 pm est.

Here is the link. I hope you can join me for one hour. The topic is acid/ alkaline diet and the recipe is Roasted Veggies. I have a couple recipes in Kitchen Nutrition with recipes, so on this posting I am listing plant foods that are sources of protein for those concerned about this issue. (See below*)

My motto for my classes is: The Good Taste of Health

Judy Ringold is the hostess and I am doing the cooking.

Join Zoom Meeting:

https://us02web.zoom.us/j/89407280194

Meeting ID: 894 0728 0194
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Meeting ID: 894 0728 0194
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*High Protein Vegetables   

https://www.gardenguides.com/88079-fruits-vegetables-high-protein.html

Getting adequate protein is difficult for vegetarians. Fruits & vegetables mostly do not contain the same amounts of protein as meat does. (Most fruits have little protein and the fruits with the highest protein content have only a little more than 1 g. Vegetables, however, can have as much as 28 g.)

Alfalfa Seeds are sprouted and consumed for their 1.3 g. Sprout alfalfa seeds by soaking them in water and rinsing them periodically until the young alfalfa plants decide to pop out of the seeds.

Artichoke: Cook, boil and drain artichokes. Eating them provides 4.18 g of protein.

Asparagus: Regardless of whether it is canned, cooked, frozen or raw, asparagus contains a hearty amount of protein, with four spears giving 1.54 g.

Avocados: One ounce of raw avocado contains 0.6 g of protein. Avocados have a distinct taste that can liven up salads.

Beans: Beans are notorious for being important sources of protein. One cup of beans can have anywhere from 12 to 17 g.

Peas: Split peas are another protein-loaded food, with a cup of split peas containing 16.35 g. Split peas also have a lot of fiber and are beneficial for the heart. Green peas have around 8 g of protein.

Beets: One cup of beet greens has 3.7 g of protein. Beets themselves contain 0.84 g.

Banana: Bananas have a high protein content compared to other fruits, with a cup of bananas containing 1.22 g.

Blackberries: Blackberries are another fruit that has a healthy dose of protein. Blackberries contain 1 g per cup.

Brussels sprouts are an excellent source of protein, and just 88 grams (g), or 1 cup raw (Source: www.medicalnewstoday.com/articles/284765)

Corn: Corn contains around 5 g of protein per 1-cup serving.

Lentils: Lentils are some of the most protein-packed vegetables around, with 1 cup of lentils containing almost 18 g. Lentils are also significant sources of fiber, fantastic for the heart and provide more iron than most other vegetables.

Other vegetables with protein include: broccoli, cabbage, carrots, cauliflower, celery, cucumbers, garlic, lettuce, mushrooms, onions, parsley, peppers, potatoes, pumpkins, radishes, spinach, squash, sweet potatoes and tomatoes. Fruits that contain protein are apples, apricots, blueberries, cherries and grapefruit.  (Also chick peas and quinoa are good sources.)

Also, chia seeds: ‘Complete’ proteins are protein foods that contain all the essential amino acids in the right proportion for human health. Many plant foods do not provide complete protein: for example, most grains are lacking in lysine, and most beans and pulses are low in methionine. This means that we need to eat other foods that are rich in that missing amino acid, to make up the deficit. But chia seeds do have all of those vital amino acids.
From: www.superfoodUK.com.

Here is a reprint from the ‘Net as to why eating lower on the food chain is a great idea:

 

  • Environmental Stewardship – Eat lower on the food chain …

    environment.worcesterdiocese.org/eatlower-on…

    Eat lower on the food chain. There are health benefits as well as environmental benefits when we are eating lower on the food chain. To name a few of these health benefits, they include reducing heart disease, limiting cancer risks, and improving your diet. In terms of environmental benefits, producing fruits and vegetables requires less energy and water than most meat.

 

Finally, there’s a video my friend Krista told me to watch, which I plan to do:

the film that environmental organizations don’t want you to see!  “Cowspiracy may be the most important film made to inspire saving the planet.”— Louie Psihoyos, Oscar-Winning Director of “The Cove” “ A documentary that will rock and inspire the environmental movement.

Salad Alley#1: (Summer) Fruit Salad

Wednesday, June 24th, 2020

In my June 1st posting, I promised to return to posting recipes, which seem to have slipped through the holes in my head while adjusting to the new normal of wearing masks, avoiding crowds, and not shopping for myself. As I noted in that posting, eating healthfully is a good idea if only to help keep your immune system operating well.

 

Berry Fruit Salad at eye level

Since summer is officially here, I thought I would start with summer fruit salads to whet your appetite for food that looks good, tastes good, and is good for your body. I have as my motto, The Good Taste of Health, which I will use in an upcoming ZOOM class with people from our senior center. (I will see if it can be shared.)

Summer fruits are among my favorite foods: peaches, plums, apricots, all kinds of berries, mangoes, papaya, cherries and pineapple. In my transition to a Paleo/Vegetarian diet, I read in Geoff Bond’s book, Paleo in a Nutshell, which I reviewed in early February (LINK: https://wp.me/p82Ooe-6jM ). I am focusing on foods that have a low Glycemic Index (GI) and Glycemic Load (GL), which I will write about in another posting. (Berries are considered low on the GL list.)

 

 

Today’s recipe is a “Cooking by the Strings of Your Apron” dish because there are no exact amounts or specific fruits, although since it’s called Berry Fruit Salad, you can figure out what the main ingredients are:(any or all and preferably organic): strawberries, blueberries, raspberries and blackberries. Here’s a photo of the recipe from overhead so you can see the toppings: unsweetened applesauce (organic) and/or non-dairy yogurt.

Here’s a “recipe” for enjoying this refreshing fruit salad, which I served in Manhattan glasses. I don’t drink Manhattans, but I love the shape of the glasses for fruit salads!

 

It’s the Berries Fruit Salad for Summer

Utensils:  Medium mixing bowl, cutting board and knife, strainer and bowl for catching water, serving glasses or bowls, measuring cup.
Prep.Time: About 15 minutes
Cooking Time: None!
Categories: Vegan, No added sweetener* unless by choice, Gluten Free

Ingredients (Organic if possible)

Strawberries
Raspberries
Blueberries
Blackberries
Unsweetened (org.) applesauce
Unsweetened non-dairy or dairy yogurt
*Honey or maple syrup (optional)

Directions

  1. Wash all the berries in a strainer and set over a bowl to catch water.
  2. Remove stems from strawberries and cut into bite-sized pieces. Place in measuring cup with other berries to make about 2 cups.
  3. Toss gently and transfer to 2 small bowls or Manhattan (or wine) glasses.
  4. Top with yogurt or applesauce or both. Serve chilled.
    (If you need to add a sweetener, try a teaspoon of either maple syrup or honey.)

Variations: Add unsweetened grated coconut. Add cut peaches or plums or apricots for more variety.