Posts Tagged ‘ROasted Veggies’

Video of my Food Workshop from Aug. 14th

Monday, August 31st, 2020

I did a Zoom class on roasted veggies a couple of weeks ago and finally have the link so you can view it if you like. Here it is:

https://1drv.ms/v/s!AjIrLWGUH2YMs7ABc0J7FMOambhC7g?e=8hyuvk

Also, here is the recipe I demonstrated:

List of choices for roasted veggies that are good sources of protein. Not all will be included in the recipe, but you can mix and match each time you make this dish, depending on the season and what is available, hopefully organic.

 

Roasted (Organic)  Veggies

These are the cut veggies before roasting.

(I forgot to take a photo of the finished dish.)

Utensils: Cookie sheet, cutting board and knife, colander, serving dish

Prep Time: 20-30 minutes, depending on how many servings needed

Cooking Time: approx. 20 min

Categories: Vegan, Gluten-Free, Sugar Free, Paleo

 

Ingredients (any or all) for roasting

Asparagus

Baby Corn

Brussels sprouts

Cauliflower

Carrots

Garlic

Mushrooms

Onion

Red or Yellow bell pepper

Sweet potato (may need to precook)

Avocado or other Oil (or spray)

(Sat & Pepper) optional

 

Directions

  1. Wash, drain, trim, cut or dice veggies into bite-sized pieces
  2. Arrange on a lightly oiled tray or on a silicon pad on a tray.
  3. Bake at 375 degrees til veggies are cooked but still crunchy.

(Check after 20 minutes and every 5 minutes after that.)

Feel free to change to “grill” during last 5 minutes for crisper veggies. You can also put them on skewers for easy eating outside.

These veggies can be served over rice or quinoa, over pasta, over fresh greens.

If served over rice or pasta, make a fresh salad with these high protein veggies:

spinach or lettuce, radishes or tomatoes, onions or leeks, and sprouts (alfalfa/clover)

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.