Posts Tagged ‘potatoes’

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:

Meeting ID: 894 0728 0194
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*High Protein Vegetables

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:

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.

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 ……

    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.

Roasted (Curried) Veggie Trio

Sunday, February 21st, 2016

My husband and I both like Indian food, so lately we have been frequenting a neighborhood Indian restaurant apply called Saffron. Many if their meatless recipes include cauliflower, peas, and white potatoes. (I used sweet potatoes.)  One dish I ordered used cashew creme as the sauce. I posted a cashew creme some time ago,but this recipe is a little different. I also roasted my veggies, while I believe the restaurant cooks them in water, because they are softer. So this recipe is Indian inspired, but not authentic Indian.

Utensils: Large bowl, roasting pan, blender, cutting board & knife, colander, serving platter
Prep. Time: About 15 minutes (Plus overnight soaking time for cashews)
Cooking Time: 20 minutes (approx.)
Categories: V, GF (Creme is made from cashews and unsweetened coconut milk)


1/2-3/4 cup “raw” cashews*
water for soaking
1 cup coconut milk (or water)
2 or more tsp. curry powder
2-3 Tbl. macadamia oil or olive oil
1/2 cauliflower ( 5-6 flowerettes, sliced to equal about 3 cups)
1/2-3/4 cup frozen organic peas (place in bowl to thaw)
1/2 sweet org. potato, peeled and cut into small chunks


1. Soak cashews in more than enough water to cover overnight (in refrigerator if warm weather).
Next day, drain and place in blender with about one cup unsweetened coconut milk. Add curry powder and blend until smooth. While the veggies are in the oven, you can warm the creme on a very small flame.

2. Place frozen peas in a bowl to thaw while preparing the other two veggies. Preheat oven to 350 degrees.

3. Wash cauliflower well, removing core and leaves (use for soup stock). Slice 5-6 flowerettes to equal about 3 cups. Place in large bowl. Add washed, peeled and sliced sweet potatoes chunks and add to bowl.

4. Toss cauliflower and potatoes in 2 Tbl. oil and curry powder and place on a baking sheet that has been barely oiled with the remaining 1 Tbl.

5. Bake veggies for about 15 minutes or until veggies can be pierced with a fork, then place on broil for one or two minutes, being careful not to burn them. Shut off oven and add peas that are thawing. The residual heat should be enough to thaw them completely.

6. Place veggies on a platter and pour cashew creme heating on stove. (Use about 1/2) Or place the cashew creme on the platter and put veggies on top.

* Unless you happen to work in a cashew plant or pick cashew apples, it’s unlikely you’ll encounter completely raw cashews. The so-called raw cashews sold in natural food stores are not exactly raw, but instead are steamed. It is the case that the double shell surrounding the raw cashew, which is technically a seed and not a nut, contains urushiol, a resin that can create significant skin rashes, and can be toxic when ingested.

Urushiol is the same chemical found in poison ivy, and it is present on the leaves of the cashew tree as well as in the raw cashew shell. Processing raw cashews can be a laborious and nightmarish ordeal, and people who work in cashew processing plants tend to exhibit greater allergies to cashew shells over time. There is a high incidence of skin rashes among people who either harvest or process raw cashews. Greater sensitivity to urushiol can lead to extreme allergic reaction when raw cashews are ingested, and anyone allergic to poison ivy could potentially have a fatal reaction to eating true raw cashews. (Source: