How to keep your Veggies fresh

How to keep your Veggies fresh

One way to save money and get your food wast at a minimum is to know how to store your veggies correctly. Nothing worse than finding veggies that either are dry or gone half-rotten.

The “secrets” are

Keep the fridge clean (use non-toxic cleaning products once a week)
– Maintain a low temperature
– Wash your produce before and after storing it
– Switch out the towels on a regular basis to make sure nothing is lingering
– Use a towel made from anti-bacterial fibers like bamboo

Top 5 Most Protein Rich Beans

Top 5 Most Protein Rich Beans

 

top 5 protein rich beansI decided to enrich some potato mash recipes with protein this week. How can we do this? Beans are a fantastic way to add protein and extra nutrients to any dish. Then I asked myself, which beans contain the most protein? Soybean is at the top of the list. But I’m not keen on soybeans because the non-organic ones are GMO, and I can only buy from China – at least where I live in Finland. I have never been comfortable buying from a country that far away, for some reason. So, which ones are next on the list? I wasn’t sure, so I used the usual trick: Google.

Second on the list is navy beans. For you who are not familiar with that name (as I wasn’t), it’s a small white, oval bean, with the latin name Phaseolus Vulgaris.

When my significant other did the shopping list, I asked him to buy “white beans”, which is the term we would use here. He bought butter beans, which, in his defense, are also white. The protein content in cooked butter beans is 9g per 100g, so all was good with the protein content. The mashed potatoes also turned out well. My partner, who is an omnivore, loved it without noticing the butter beans. I added a few veggies and it was a healthy main meal.

Top 5 Beans with the most Protein

(all figures are per 100g and cooked)

  1. Soybeans: 12.35g

  2. Pinto beans: 9g

  3. Kidney beans: 9g (never ever eat those raw!)

  4. Black Beans: 8.8g

  5. Navy Beans: 8g

Learn this list by heart 😉

 

Coolest Vegan Traveling Tips

Coolest Vegan Traveling Tips

Traveling as a vegan takes a bit more planning, but it's pretty easy. Here are top favorite foods to bring while traveling vegan or 100% raw vegan. Traveling also mean out for day in the forest, beach or mountains – go for a day trip with breaks every 50 minutes – 5 minutes breaks and then an hour's lunch. Your body will thank you.

Watch for some really cool tips – no bananas 😉

https://www.youtube.com/watch?v=zVndBEXSPfo

21-Day Vegan Kickstart Menu & Shopping Lists

21-Day Vegan Kickstart Menu & Shopping Lists

vegan menu plan and shopping lists

I do admit, one of my weak spots is to make a menu with a corresponding shopping list. I know it is the only sensible thing to do when I want a varied and healthy diet, not to mention save money. But every time I begin just to think about it, I procrastinate. The Internet is a great place to seek help. I found a 21-day Vegan kickstart menu with recipes and shopping lists.

Not only is it useful as a kickstart kit, but also a fine program to get back to, if you fall out of your good habits. Which I tend to do after returning from a great holiday.

Each day during the Kickstart, we provide recipes and suggestions for every meal. Don’t let this overwhelm you. We want you to know there are tons of options, but you get to pick and choose how many recipes you make each day or week—and how much of each recipe you make. For those of you cooking for four to six people, the serving size of the provided recipes will be spot-on. But if you are cooking for just yourself or one other person, you may consider cutting the recipe in half or making the full amount and freezing it. We recommend trying to cook a big batch and eating off of it for a few days. This will save you time and keep you eating healthy meals. And for those of you cooking for one, check out the book.

Get the 21-day Vegan Kickstart Menu and  Shopping lists at pcrm.org
Photo credit: Bruce Turner

If you, as I, want an old fashion paper book, where you can make your notes and look at photos, then I recommend “The Daily Vegan Planner: Twelve Weeks to a Complete Vegan Diet Transition“. There is also a Kindle version, yet, isn't easy to use. Books with recipes, diagrams, charts, and workbooks can not simply be copied from the print version to the electronic version. With this book, the daily meal plan and the recipes span multiple pages, no matter how I adjust the font and the charts cannot be filled out. So the paperback is what I recommend.
21-Day Vegan Kickstart Menu & Shopping Lists 1

Top 25 sources of Calcium in a Vegan Diet.

Top 25 sources of Calcium in a Vegan Diet.

Before we start the list, there's a few things I would like to make clear:

We need about 1000 mg of calcium per day for healthy and strong bones, everyone does not only vegans. As we age we need more: An intake of minimum 1200 mg of calcium is recommended for women over 51 years and for men over 70 years.

There is a trap; if you do not know of it, you might be eating loads of calcium but it will *not* be absorbed in your body, here goes: Oxalic acid, which is found in spinach, rhubarb, chard, and beet greens binds with the calcium in those foods and reduces its absorption. These foods should not be considered good sources of calcium. Calcium in other green vegetables is well absorbed. Dietary fiber has little effect on calcium absorption though.

Protein’s effect on calcium needs and bones remains uncertain.

To maintain strong and healthy bones it is recommended you do regular weight-bearing exercise such as walking. You will also need to keep an eye on your sodium intake because it increases the amount of calcium lost in urine (about 20 mg of calcium are lost with each gram of sodium in the diet) and higher dietary sodium is associated with lower bone density.

How much sodium do we need? well the answer is “we do not know exactly”, look at these figures:

  • United States Department of Agriculture (USDA): 2300 mg.
  • American Heart Association (AHA): 1500 mg.
  • Academy of Nutrition and Dietetics (AND): 1500 to 2300 mg.
  • American Diabetes Association (ADA): 1500 to 2300 mg.

So… there is definitely a consensus among these organizations that we should aim for less than 1500 mg of sodium per day, and definitely not more than 2300 mg.

1500 mg of sodium equals about 3/4 teaspoons or 3.75 grams of salt per day, while 2300 mg equals about one teaspoon and 6 grams of salt per day.

And you will need Vitamin D together with the calcium for best absorption ; best source is the sun and you get that with a nice walk.

Without further ado let's go to the list: (1 cup = 2.3 dl.)

1. Kale (1 cup contains 180 mg)

2. Collard Greens (1 cup contains over 350 mg)

3. Blackstrap Molasses (2 tablespoons contains 400 mg)

4. Tempeh (1 cup contains 215 mg)

5. Turnip Greens (1 cup contains 250 mg)

6. Fortified non-dairy milk (1 cup contains 200-300 mg)

7. Hemp milk (1 cup contains 460 mg)

8. Fortified orange juice (1 cup contains 300 mg)

9. Tahini (2 tablespoons contains 130 mg)

10. Almond butter (2 tablespoons contains 85 mg)

11. Great northern beans (1 cup contains 120 mg)

12. Soybeans (1 cup contains 175 mg)

13. Broccoli (1 cup contains 95 mg)

14. Raw fennel (1 medium bulb contains 115 mg)

15. Blackberries (1 cup contains 40 mg)

16. Black Currants (1 cup contains 62 mg)

17. Oranges (1 orange contains between 50 and 60 mg)

18. Dried apricots (1/2 cup contains 35 mg)

19. Figs (1/2 cup contains 120 mg)

20. Dates (1/2 cup contains 35 mg)

21. Artichoke (1 medium artichoke contains 55 mg)

22. Roasted sesame seeds (1 oz. contains 35 mg)

23. Adzuki beans (1 cup contains 65 mg)

24. Navy beans (1 cup contains 125 mg)

25. Amaranth (1 cup contains 275 mg)

Sources:

  • Veg Paradise
  • VRG
  • USDA Nutrient Database for Standard Reference, Release 24, 2011 and manufacturers’ information.
  • Photo Credit: Mike
Stay Vegan while Traveling Tips.

Stay Vegan while Traveling Tips.

vegan while traveling

Holiday time is approaching and we will be jumping on planes, trains, buses or ferries to go to our holiday destination.

As vegans we cannot always rely on getting vegan foods. So we will have to get creative because often time we get a simple salad served, which is not bad but not filling either.

Our flight left early in the morning, so for breakfast I made us peanut butter and banana sandwiches on sprouted bread, which we had at the airport after getting through security. I also made big zip lock bags of delicious spiced roasted garlic chick peas for the plane ride, and granola for when we would be site seeing and walking around. On the plane, we munched on our chick peas while reading our books and it was enough to satisfy our hunger pains while up in the air. The recipe below is what I made for our trip.

Go to the article to  get the recipe: http://www.happycow.net/blog/how-to-eat-vegan-while-traveling/

OTHER TIPS FOR A VEGAN TRAVELER

  • Most restaurants in the airport are accommodating. Ask the server to omit an ingredient or to make a different variation of something.

  • Some airline menus will offer a salad option, simply have it with no or very little dressing.

  • Print out a list ahead of time of vegan restaurants, health food stores, and grocery stores from Happy Cow (and you can download their app too).

  • Stores located inside airports will have convenient snacks in a pinch, but remember to read those ingredients. Things like trail mixes can contain lots of sugars and oils.

Read full article at http://www.happycow.net/blog/how-to-eat-vegan-while-traveling/

Photo Credit: Mike Linksvayer

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