Posts Tagged ‘Spinach’

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:

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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.

Healthy Bytes

Sunday, August 5th, 2018

In the July 30th issue of TIME Magazine, there is an interesting health article in their View category entitled Grocery Store Rx: 7 foods to keep you healthy. The article focuses on the issue of inflammation, the one of the latest “hot topics” in health literature. While the article explains that inflammation is our own body’s healthy response to combatting disease, too much inflammation can lead to health problems, from autoimmune diseases to cancer to high sugar/high fat foods. Here is their list of foods to help “tamp down inflammation.” The article also makes suggestions on how to incorporate them into your diet. (I might add, make them organic, especially those you cannot peel.)*

  1. Mackerel– A Mediterranean staple with (good) fats help fight Alzheimer’s and heart disease.
  2. PearsThe high fiber in  pears can be good Rx to those with diabetes and arthritis. Foods high in fiber contribute toi a healthy microbiome (gut).
  3. SpinachA good source of vitamin E, spinach may help protect against molecules that cause inflammation. and because of its dark green color, spinach is nutrient-dense.
  4. Bell Peppers – Bright red bell peppers are high in antioxidants* and low in starch and contain capsaicin, known for its pain-reducing and inflammatory-reducing properties.  (*a substance that inhibits oxidation, especially one used to counteract the deterioration of stored food products. source: Oxford Dictionaries)
  5. Buckwheat – This non-glutinous “grain” may help reduce the blood level marker C-reactive protein, a sign of inflammation. People with celiac can usually tolerate buckwheat, which is actually a seed, not a true grain.
  6. Pomegranate Seeds – These tiny tart seeds  are another good source of antioxidants (See #4) that may help lower cholesterol and blood pressure. And a compound in these seeds target brain inflammation. (they are now available already pre-packaged without the skin and membranes.)
  7. Black Tea – Green tea and black tea come from the same plant. Both have benefits, but black tea is good for helping to keep your arteries open and contains antioxidants that may protect cells from damage.

Remember, eat foods in as close to their natural state as possible
and eat organic as much as possible, so your foods are clean and intact.

*If you go to ewg.org (Environmental Working Group), you can download your own list of the Dirty Dozen & Clean 15.