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Three Super High Protein Vegetarian Recipes: Get Your Protein On!
Ever notice how no one ever asks about your protein until they find out that you are vegetarian? Strange, isn’t it?
The fact is protein abounds in plant foods! Although there can be dietary deficiencies in a vegetarian diet, you can avoid these with some careful planning.
However, protein is not usually one of those problems.
Our bodies require essential amino acids to function. Meat does provide complete protein, but this is actually not the best food choice for health, environmental, and ethical reasons.
To get a complete protein without consuming animal meat, you simply pair certain foods to make complete proteins. For example, you take one type of plant food with one set of amino acids, and then add another type of plant that contains another source of amino acids and there you have it! It’s like instead of eating the number 6, you are going to eat 3 and 3. You still get 6, right?
If you are concerned that you might not be getting enough protein, or if you are simply on the lookout for new recipes, we have three terrific recipes that are super high in protein, so everyone can stop asking you about it!
You might want to turn on your printer so that you can print these out for next week’s meal plan!
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1. Kale And Chickpea Soup
Winter is here and soup is oh so warming! Kale is always a winner and when you combine it with chickpeas, you get plenty of vitamin A, vitamin C, fiber and, of course, protein!
- 1 large organic yellow onion, diced
- 1 tablespoon of olive oil
- 3 cloves of organic garlic, minced
- 2oOrganic potatoes (your choice) peeled and cut into ½ inch squares
- 2 teaspoons of coriander
- 1 teaspoon of oregano
- ½ teaspoon of cayenne pepper
- 2 tablespoon of tomato paste
- 2 cups of vegetable broth (perhaps another ½ cup of needed)
- 6 cups of chopped, stemmed organic kale
- 1 organic, red bell pepper
- 1 can (14.5 Ounces) diced tomatoes, drained
- 1 can (15.5 Ounces) chickpeas, drained
- ½ teaspoon salt
- In a large soup pot, heat the oil over medium heat.
- Add the onion and cook until soft or about 5 minutes. Stir to prevent burning.
- Add the tomato paste, garlic, cayenne, coriander, cumin, and oregano. Stir for about 1 minute.
- Add the broth and kale. Cook, stirring occasionally, until the kale is wilted and soft.
- Stir in the chickpeas, tomatoes, bell pepper, and salt.
- Simmer until the vegetables are soft and tender but not mushy, about 20 to 25 minutes. Add more broth if the soup is too thick for your liking.
- Taste and adjust the seasoning if you like.
- Serve hot and enjoy!
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2. Curried Black Bean Ratatouille
This is the same, tasty French classic but with a vegetarian twist.
- 1 clove of organic garlic, minced
- ½ tablespoon coconut oil
- 1 half of an organic yellow onion, diced
- 2 cups of Japanese eggplant, sliced
- 1 teaspoon of thyme
- 1 organic jalapeno pepper seeded and finely chopped (removing the seeds make it less hot. If you like it spicy, leave in the seeds)
- 2 cups of organic yellow squash, halved and sliced
- 2 large organic tomatoes, chopped
- 2 heaping tablespoons of fresh, organic basil, chopped
- 1.5 cup of organic zucchini, halved and sliced
- 1 tablespoon of apple cider vinegar
- 1 teaspoon of curry powder (if you like it spicy, make it 2 teaspoons)
- 1 can (15 ounces) black beans, rinsed and drained
- ¼ cup of raisins
- ½ teaspoon of salt
- Ground pepper to taste
- In a large skillet, add the coconut oil and use medium heat to melt it. Once melted, add the onions and garlic. Cook the onion and garlic, stirring occasionally, until the onion is translucent and lightly caramelized, about 4 to 7 minutes.
- Add the thyme and eggplant to the oil and continue to cook. Stir occasionally and continue to cook another 5 minutes.
- Add the squash, zucchini and jalapeno pepper. Cook another 5 minutes.
- Add the remaining ingredients and cook another 5 to 7 minutes.
- You can serve hot or at room temperature, plain or over cooked quinoa.
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3. Carrot Coleslaw with Smoky Tempeh
Tempeh is fermented soy and if you haven’t tried them, you will love them in this recipe!
- 8 ounces of tempeh, sliced into triangles
- 1.5 tablespoon of real maple syrup
- ¼ teaspoon of liquid smoke flavoring
- 1 tablespoon coconut oil or olive oil
- 3 teaspoon of tamari or 2 teaspoons of soy sauce
- 1 tablespoon of crushed walnuts
- 4 cups of organic carrots, shredded
- 1 small, organic white onion, diced
- 1 tablespoon of curry powder
- 1/4 teaspoon of turmeric powder (optional)
- 1/8 teaspoon of black pepper
- 2 tablespoon of tahini
- ¼ cup of fresh lemon juice
- A handful of raisins
- In a large skillet, warm the olive oil (or coconut oil) over high heat.
- Once the oil is hot, add the tempeh triangles, liquid smoke, maple syrup and tamari. Turn the tempeh over several times so that it absorbs all the liquid evenly on both sides. Cook about 5 minutes. Once all the liquid is absorbed, the tempeh is brown and has slightly blackened edges, turn off the heat.
- Add the walnut pieces and black pepper by sprinkling it over the top of the tempeh. Set the pan aside to keep the tempeh pieces warm.
- In a large bowl, add the carrots, lemon juice, tahini, spices, parsley, onion and raisins.
- Toss well to marinate the carrots.
- If you want a creamier salad, add one more tablespoon of tahini. If you want a bit more zest, add a splash more lemon juice or a teaspoon of apple cider vinegar.
- Add the salt and pepper mix well, then taste.
- Adjust seasonings to taste.
- Top the salad with the tempeh and serve right away or place in the fridge to serve later. This will keep in the fridge for about 24 to 36 hours. The longer the salad sets, the softer the carrots will be.