My son asked me, “hey dad what if I eat meat a few times a week?” The general consensus is that everyone should try to eat more plants, beans, grains and nuts. The slightest amount of modest change can go a long way.
Here is a neat comparison of those who choose beef versus poultry versus dairy or none.
Enjoy!
I started looking into the colors of rice. We knew that brown was much better than white. But what is better than brown?
Black Rice, Red Rice, or Brown Rice?
The answer is:
The answer is Red!
I started looking into purple sweet potatoes. I thought I would share with you a bit of my research from this weekend and holiday break. Ever heard of purple sweet potatoes? They cost about $2.49 a pound at whole foods
I have formed an opinion that all things purple in the vegetable world are extra special. Listed below are a few links on the topic which influenced me.
Another purple item (bonus content) first one is cabbage!
If you wanted to plant your own in a bucket or bag this summer, you can buy what they call “slips” or seedlings to start your crop.
You can also make them at home and this is a good time of year to plan for the spring.
http://www.diynetwork.com/how-to/outdoors/gardening/how-to-plant-and-grow-sweet-potatoes
Water or soil approach to make your own slips
Recipe idea:
This morning I boiled 2# of purple sweet potatoes diced into 2″ cubes for about 12 minutes (left the skins on as the hold 10x the antioxidants). Mashed them up with a cup of sauteed onions, added tsp of pepper, 1/2 tsp of sea salt and 1/4 cup of garbanzo bean flour as a binder and mixed. Got my griddle hot to 425 degrees and flattened 1/2 cup portions to make 10 potato cakes. Cooked them about 8 minutes a side until crunchy on the outside.
Enjoy.
I have been asked this question a few times. What’s the best way to start a whole foods based approach to nutrition. The best idea that I have seen was recommended in the Engine 2 diet book.
http://health.usnews.com/best-diet/engine-2-diet
First week, try to get breakfast right. Second week, try to get lunch right. Third week, start working on the dinners.
So for breakfast, why not try 1-2 cups of oatmeal, 1/2 of berries, 2 bananas and 1/2 cup of soy or almond milk. If you want to get fancy, add 2 Tbsp of ground flax meal and some cinnamon to your oatmeal. Done! You are now on your way.
I had never heard the idea of freezing your nuts to extend shelf life. Nuts once out of the shell do not have a very long shelf life – think weeks before they start to become rancid. So now when I go to the big box store and buy nuts, in the freeze they go.
But what about soaking nuts? Soaking makes them more beneficial to the body and increases the nutrition. I have included two links below that discuss the topic in more detail.
https://nouveauraw.com/soaking-nuts-seeds-and-grains/walnuts-soaking-and-drying/
http://wellnessmama.com/59139/soaking-nuts-seeds/
So each week or so, I take a cupful from the freezer, soak them, dry them and replenish my stock. Maybe this isn’t so nuts!
People trying to eat more plants find hummus an easy way to get in your three servings of beans a day. However, store bought hummus isn’t really that good for you.
The link below shows us a typical food label from a hummus maker. 177 calories out of 140 is from fat or about 60%+. It’s mostly from all the olive oil they add. But olive oil is the problem.
However, if you follow a recipe like this one, you can have a fresh, healthy version for pennies. Tip: making it in a blender will require more liquid than a Cuisinart. A Vitamix blender is a great tool for the job.
Tip: If you eat out at a Mediterranean Restaurant, ask for the hummus without the extra olive oil they dress on top. The dish will still be high in fat, but not as bad as adding another TBSP of oil.
The only supplements that I can determine that are required on a plant based diets are B12 and EPA/DHA which source is lab grown algae.
B12
The cheapest way to get our B12 is probably one 2500 microgram sublingual, chewable, or liquid supplement of cyanocobalamin once a week.
http://nutritionfacts.org/video/cheapest-source-of-vitamin-b12/
Becareful, the kirkland version isn’t the right one. Here is an explanation:
http://www.nutri-spec.net/articles/hfm-b12.html
Don’t buy me.
https://www.costco.com/Kirkland-Signature-Quick-Dissolve-B-12-5000-mcg.,-300-Tablets.product.100022642.html
http://nutritionfacts.org/video/should-vegans-take-dha-to-preserve-brain-function/
I buy this one. It is a two year supply. I have no affiliation with Swanson.
https://www.swansonvitamins.com/21st-century-high-potency-sublingual-vitamin-b-12-5000-mcg-110-tabs
DHA/EPA
I take this once a day.
https://www.swansonvitamins.com/i-health-inc-ovega-3-500-mg-60-veg-sgels
At most Wendy’s you can get 2 orders of salad (toss the cheese) and 2 baked potatoes for about $10.
However, for something more interesting, this website and mobile app can help you find a place nearby.
Another list of places I didn’t know about
http://www.onegreenplanet.org/vegan-food/vegan-options-at-popular-fast-food-chains/
Brenda Davis does a great job explaining a topic that can be confusing. Bottom line – sprouted whole grains are the best. I like sprouted buckwheat as part of a morning cereal. It is fast, like in less than 48 hours. I had no luck sprouting oat grouts. I bought Bob Oat Groats http://www.bobsredmill.com/organic-whole-oat-groats.html. They are hulless. “Hulless whole oats are available, but they may not sprout well. Choose oat groats still in the hull for best results” http://www.culturesforhealth.com/learn/sprouting/how-to-sprout-oat-groats/
It seems that not all foods are created equal. This will be a page that captures interesting foods that I uncover that have magic properties. Right now this section is dominated by Dr. Greger. If you don’t know who he is, soon you will.
Broccoli Sprouts – The magic ingredient is sulforaphane. Say that 4 times fast.
https://examine.com/supplements/sulforaphane/
Turmeric (plus a little black pepper)
Goji Berries (called Amla powder) is cheap.
Wakame Seaweed
