Posts Tagged ‘broccoli’

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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*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.

Romanesco: Perfect for St. Patrick’s Day

Monday, March 16th, 2020

I tried a new vegetable (for me) for the St. Patrick’s Day posting. It is called Romanesco and is a member of the Brassica family, similar to both broccoli and cauliflower. Here is what www.myrecipes.com has to say: (Direct Quote)

 

“Romanesco, most likely the least familiar name of the bunch, and not to be confused with romesco, is an edible bud that is also commonly referred to as Romanesco Cauliflower or Romanesco Broccoli, depending on where you are. Confusing, right? It’s coloration falls somewhere in the middle of broccoli and cauliflower, but what truly sets it apart from the others is it’s unmistakable texture. It’s spiky yet symmetrical style looks like an unsolved math puzzle, and offers a super textural, crunchy experience. Similar to broccoli, Romanesco is great for anything from crudites, to a simple steamed dish, or even roasted on a sheet pan. Expect a flavor closer to broccoli, with a slightly earthier profile.”

 

I looked up its nutritional profile and this unusual looking vegetable has almost 90 grams of Vitamin C per cup and is high in potassium and magnesium but low in sodium with only 39 calories per saving. But I think a side attraction is the unusual color green, which can be combined with other colorful vegetables such as carrots or sweet potatoes.

 

I decided the best way to start was to steam the entire head of Romanesco and then in the future play around with breaking it apart and maybe combining it with one of the colorful cauliflowers and roast it in the oven. The idea of placing the whole Romanesco on a platter appealed to me.

 

So, instead of a list of ingredients and detailed directions, here is what I did:

I removed the green leaves fro the bottom of the plant and sliced off about 1/2 inch from the base, which looks a lot like a cauliflower base. Then I placed it in my steamer and steamed it until I could pierce it with a fork, under 20 minutes (depending on the size.) I lifted it carefully onto a platter, sprayed on some avocado oil and topped it with fresh dill. It easily broke apart with a fork and I shared it with my daughter and daughter-in-law.

In the future I might try broiling it or adding some pieces to my Indian stew (kitchari). The flavor was very reminiscent of cauliflower, but not exactly, like a kissin’ cousin!