Brown Girl Goes Green

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Yummy “Fancy” Vegan Mashed Potatoes July 7, 2012

Filed under: Recipes,Vegetarianism — backpackready @ 5:02 am
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What you’ll need:  Soy or Almond Milk (1/2 cup), 1 large potato (washed but unpeeled-slice it up), spinach (1 cup-fresh or frozen), 1 vegan burger patty, Olive oil (1-2 tbsp)Garlic (1 tbsp); onion (1/2 cup chopped). Seasoning: salt, pepper, rosemary (if you wish).

First step: Sauté onions and garlic in olive oil until soft.  Then slowly pour in Milk.  Mix in diced/sliced potato and spinach.  Cover and allow to simmer until potatoes are soft enough to smash (took mine ~ 20 min).  Crumble and mix in vegan burger patty and season to personal taste.  ENJOY!!

 

Potatoes are more nutrient rich than you think(but of course everything in unfried moderation). Provides 18% daily value of Iron,  48% Vitamin C, Vitamin B 6 46%, Folate 21%, Thiamine 13%, Potassium 46%, Manganese 33%, Magnesium & Phosphorus 21%. Source:  http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2770/2.

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Yummy Veggie Lasagna June 7, 2012

Filed under: Eat Clean,Recipes — backpackready @ 6:00 pm
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Veggies & spices I used:  Onions, garlic, celery, spaghetti squash, zucchini, mushrooms, shredded carrots, chickpeas, broccoli, spinach, kale, bell peppers, tomatoes, cilantro, rosemary.  *add or leave out certain veggies based on what is available to you and your personal taste*

Other ingredients needed:  wheat pasta, olive oil, tomato sauce.

How it’s done:  Saute onions and garlic in 2 tbsp of olive oil then add in your veggies. Cook veggies till fairly soft.  *You should be boiling your lasagna pasta-I like to add a little olive oil and salt in the water*

Next Step:  Drain cooked pasta.  Then what?  Line bottom of pan with pasta, veggie mix on top of that, then mozzarella layer and repeat 2x. *I like to sprinkle a little rosemary and garlic seasoning on top of the cheese before I put it in the oven.* Oven time:  Bake 35-40 min on 350°.

*If you decide to make it, let me know how it turns out 🙂

 

Quinoa: Put it on your plate. May 16, 2012

Filed under: Eat Clean,Vegetarianism — backpackready @ 3:15 pm
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Although it looks like a grain, this nutritional powerhouse is actually a seed that originates from the Andes Mountains of South America and should be in your cabinet pronto.

Image

http://www.squawkfox.com/2008/08/12/how-to-cook-quinoa/

Why you should eat it?

  1.  It serves as a complete protein with 9 essential amino acids.  Jump on it vegetarians/vegans.
  2. High magnesium and riboflavin (B2) content
  3. Great source of insoluble fiber.
  4. Provides half the daily minimum requirement for manganese & is a good source of copper & zinc.
  5. Lower in carbohydrates than rice and other grains.
  6. Gluten free.
  7. Very filling.   
  8. Easy preparation:  2 parts water for every 1 cup. I usually add a teaspoon of EVO to the boiling water before I add my quinoa in.  Similar to brown rice in that it takes ~25 min to cook.

Brown Rice vs Quinoa

“A cup of cooked quinoa has 220 calories, 8 g protein, 3.5 g fat, 39.5 g carbohydrates and 5 g fiber. Quinoa is in fact slightly higher in fat, but it beats brown rice in the amounts of protein and dietary fiber per serving. Quinoa is a much better choice for vegetarians or vegans since it is more difficult to get enough protein in those types of diets. Quinoa has all of the essential amino acids in it, whereas brown rice doesn’t make up a complete protein on its own”. From:  http://quinoanutrition.info/

 Image

http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2

http://www.naturalnews.com/034110_quinoa_nutrition.html#ixzz1v2rS5Gal

 

How to safely be a Vegetarian: Salads are NOT enough. April 29, 2012

Filed under: Eat Clean,Vegetarianism — backpackready @ 7:57 pm
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 *** A Healthy Vegetarian is a Thoughtful Nutrient Focused Meal Planner***

Although there are many ethical, health, and environmental reasons for vegetarianism, it can be detrimental to your health if not carefully planned.  Animals serve as thoughtless/easy sources of protein, essential fatty acids, Iron, vitamin B 12, etc that may not be as easily obtained from nonmeat sources. I personally recommend a daily multivitamin for this lifestyle.

Beef is full of protein but cows don’t eat other animals… they eat grass!… so where do cows get their protein from?”

The Most common question a vegetarian is asked is, “Where do you get your protein?”  Protein is actually very available from beans, tofu, chickpeas, etc.  What you should be concerned about is Vitamin B12, Iron, & Essential Fatty Acids (EFAs)

21 Sources of Protein for Vegetarians: http://www.care2.com/greenliving/vegetarian-protein-sources.html

I’ll list a few common/easy vegetarian Protein Sources from the above webpage:  Garbanzo beans (14.5 grams), Soybeans (28 grams), 1 cup tofu (22 grams), 1 cup lentils (18 grams), 1 cup yogurt (13 grams), Avocado (10 grams).

There are many sites that list plant vitamin B12 sources, but unfortunately, vegetables, seaweed, and whatever other plant sources mentioned are NOT reliable sources of adequate B vitamins. The levels of B12 in plants are highly dependent on where it is grown, when it is picked, and how soon it is eaten after picking.  Although I consider myself a “clean eater”, the most reliable way to get sufficient B12 is via fortified cereals & B12 vitamin supplements which are inexpensive & effective. If you are not vegan;  Milk, yogurt, and eggs are great vitamin B12 sources.

Good, easy to read article on the importance of Vitamin B12 & appropriate sources: http://www.savvyvegetarian.com/articles/getting-enough-vitamin-B12.php

Iron Sources: Green leafy vegetables, prunes, chick peas, beans, millet.

12 Top Vegan Iron Sources & daily Iron Requirements: http://www.care2.com/greenliving/12-top-vegan-iron-sources.html

 Tannins in Coffee & tea can decrease Iron absorption so don’t drink it within 2 hours of eating your iron rich foods.  I will emphasize that tea, especially Green Tea is an excellent source of antioxidants.  Just try to avoid drinking it with your high Iron foods.  Vitamin C increases absorption of Iron. So eat all the oranges and other vitamin C rich foods you want with Iron Sources. Conveniently, many foods that are rich in Iron are also rich in vitamin C.  Popeye must have been on to something 😉  Side Note:  If you decide to take Iron supplements, drink plenty of water and increase your  fiber intake,  as Iron supplements commonly cause constipation.

EFAs: flax seed oil, olive oil, avocados, nuts.

EFA: Research articles-Good for those with science background: Achieving optimal essential fatty acid status in vegetarians: http://www.ajcn.org/content/78/3/640S.full . Vegetarian’s Challenge-Optimizing Essential Fatty Acid status http://www.todaysdietitian.com/newarchives/020810p22.shtml (a bit easier to read than the first article)

Easy read to understand importance of essential fatty acids and sources: http://www.savvyvegetarian.com/articles/omega-3-vegetarians-vegans.php

 

Whatever your reason for considering vegetarianism, use those same reasons to work a little harder to ensure you obtain the nutrients you need for a full, long, healthy lifestyle that is free of animal cruelty. Besides…you’re not helping the cause when you are sick and malnourished with your hair falling out.

Wonderful link on nonmeat nutrient sources: http://www.veggieglobal.com/nutrition/proteins.htm#efa

 

 

 
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