My Plantcentric Journey

Posts tagged ‘food’

It’s Never Too Hot for Chili! Meaty Beany Chili and Red Lentil Thai Chili recipes from Isa Does It

IsaMeatyBeanChili

I know we’re in the middle of a heat wave, but sometimes all you have in the house are beans and cans of tomatoes and a bunch of spices.  That’s what happened to me, so last night I went to my trusty Isa Does It cookbook by Isa Moskowitz and found a recipe I hadn’t tried yet.  I had enough of the ingredients to make my own version.  Here is Isa making it:

As you know, I believe in using what you have.  I used leftover lentils I had in the fridge, I cooked up some dried Adzuki beans, and since I didn’t have any fresh jalapenos, I used a can of Rotel tomatoes with chilis.  Of course, I didn’t use the oil.  Instead, I just swapped it out with vegetable broth. My husband couldn’t stop eating this. He says it’s the blending of the savory flavors that make it the best chili he has ever tasted!

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IsaRedLentilThaiChili

Today, since I still haven’t gone grocery shopping, I made Red Lentil Thai Chili from Isa Does it.  I had made it before and knew it was fantastic, because I always date the page in the cookbook when I make it and write a few notes about what swaps I did and how we liked it.  (Don’t want to remake any duds!)

Isa’s recipe is here: http://www.theppk.com/2010/12/red-lentil-thai-chili .  I, of course, changed it.  As always, I didn’t use the oil. Instead I used vegetable broth. I didn’t have red lentils, but I did have leftover green lentils. (How much do the colors really matter anyway?)  I also was out of onions, red bell pepper, and cilantro, so I just omitted them. Instead of kidney beans, I cooked up some Adzuki beans. As a swap for lite coconut milk, I just used unsweetened soy milk with coconut extract mixed in it.  Delicious!

UPDATE:  Now, my husband says THIS recipe is his favorite!  When I pressed him, he admitted that between the two, his favorite is the one that is in front of him at the time!

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As President Obama Prepares for his Second Term, He Should Finish the Food Policy Work He Started in his First.

Time to Sweep Up the Confetti and Start Saving Lives

Executive Director, Center for Science in the Public Interest

Early in what we can now call his “first” term, President Barack Obama carved out an ambitious agenda on food policy. In January 2011, the President signed the FDA Food Safety Modernization Act — landmark reform legislation designed to keep salmonella, E. coli, and other dangerous pathogens out of the food supply. Requiring more oversight of the factories, fields, and packing houses from whence much of our food comes, the bill was supported by consumer groups, victims of foodborne illness, and much of the food industry itself. The law required the Food and Drug Administration to draft, offer for public comment, and then finalize regulations governing recalls, imports, produce safety, and more.

http://www.huffingtonpost.com/michael-f-jacobson/food-policy_b_2101176.html?utm_hp_ref=healthy-living

How Do I Stay Plant-Based and Still Be Able to Attend Family/Friend Celebrations? Or Will I EVER Be Able to Eat Out Again?

Welshfield Inn, Burton, Ohio  A Wonderful Restaurant for Vegans and Carnivores Alike

Do you ever think about becoming a vegetarian or vegan but think that there’s no way you could ever eat anywhere other than your own kitchen, becoming a hermit in the process?

Don’t worry.  It does take planning, but it can be done.

We recently had a family celebration for a milestone birthday – 85 years young.  When we were considering what restaurant to hold it at, I emailed ahead and contacted the General Manager, Bob Petersen, of the Welshfield Inn in Burton, OH.  I asked if he would accomodate vegans.  He said no problem!  He said they usually do some kind of pasta and vegetable dish.  I asked if the pasta was whole wheat.  He said he would have it for us.

Welshfield Inn was built during the 1840’s and is gorgeous!  We sat on the patio on nice Sunday evening in August.  The landscaping was beautiful.  The breeze was cool, too cool for the 85 year old birthday girl, but they brought out 3 heaters and placed them around our table.  We were comfortable for the entire evening.  Our pasta was delicious!  It was whole wheat with fresh tomatoes and asparagus.  Since restaurants are notorious for having too large of servings, I had already allotted for 2 cups of whole wheat pasta in my Weight Watcher tracker, but I was served about 4 cups!  I was able to stop at approximately 2 cups and had them box up the rest.  My son ate it later that night.  All the carnivores at the table raved about their food also.

The Welshfield Story

Jacob Welsh and his daughter traveled from Boston, Massachusetts in 1811 to the Western Reserve area of Northeast Ohio. Mr. Welsh donated fifty acres of his land on which to build a church, parsonage and cemetery. In addition, he agreed to provide the nails and glass for the church if his neighbors would call the area Welshfield, in honor of his family.

The Inn was built during the 1840’s by Alden Nash and was named the Nash Hotel. This original structure still stands as the center portion of the building, with various additions throughout the years. It served as a stagecoach stop on the two-day trip from Youngstown to Cleveland and offered overnight lodging to visitors.

During the Civil War, the Inn was part of the Underground Railroad, caring for escaped slaves on their way to Canada. There are written accounts from the time detailing how the slaves were hidden in the hotel barn and fed baskets of food prepared from the kitchen. During the ensuing years, the Inn was the social center of the Welshfield area, at various times housing a school, a barber shop, a jewelry shop and the Post Office. Additions to the building were made over time, including a ballroom, guest rooms and the signature front porch.

Until 1946, the Inn went through several owners, each adding history and personal touches to the building. In August, 1946, the Inn was purchased by Brian and Pauline Holmes of Akron, who created and nurtured the family style restaurant known as the Welshfield Inn. The Holmes’ owned the Inn for over forty-five years, residing and raising their family in the upstairs living quarters and growing and harvesting much of the produce featured seasonally on their menu. Upon their retirement in 1992, The Inn was sold to Drs. Arthur and William Steffee and their sister Susan. The Steffee’s added on the garden room dining area and undertook other major renovations and improvements throughout the historic building. During their ownership, the Inn developed its reputation as a family-style restaurant, drawing visitors and families from all over Northeastern Ohio.

In 2007, the Inn was purchased by the SKHM group, proprietors of restaurants and inns, including 87 West at Crocker Park, Washington Place Bistro and Inn (formerly Baricelli Inn), and the Allegheny Grille located in Foxburg, Pennsylvania. After extensive renovation and restoration, The Welshfield Inn reopened in November of 2007. In 2010, the neighboring church was purchased and underwent renovation to become a banquet facility to help serve greater demand for private functions. Our goal at The Welshfield Inn is to exceed our guests expectations while providing friendly and attentive service, consistently excellent food, in one of the regions most historic establishments.

If you’re in the area, Welshfield Inn is truly deserving of your visit.  They could not have been any more accomodating to us.  It was excellent.

14001 Main Market Road
Burton, Ohio 44021
440-834-0190

http://welshfielddining.com/index.html

Food Marketing Translations

Why Our Food is Making Us Fat

Who is responsible for making us fat?

This is such a good article.

http://digg.com/newsbar/topnews/why_our_food_is_making_us_fat

How to Meet Your Protein Needs without Meat

How to Meet Your Protein Needs without Meat

A Guide to Vegetarian Protein Sources

— By Sarah Haan, Registered Dietitian and Nicole Nichols, Health Educator
SparkPeople advertisers help keep the site free! Learn more

Eating a vegetarian diet can be very healthful and rewarding. However, most vegetarians—including soon-to-be vegetarians and their meat-eating loved ones—are concerned about getting adequate protein. Most people are accustomed to getting protein from meat, but what else contains protein? Aren’t plant-based proteins “incomplete” or lower quality?Fortunately, with a bit of extra attention, you won’t have any trouble meeting your protein needs just because you give up meat. There are so many protein-packed vegetarian options! Did you know that most foods, including vegetables, have some of the essential muscle-building nutrient? Without looking closely, it is easy to miss some great sources. (Who knew a cup of broccoli had 3 grams!)Nuts, seeds, soy products, cereal, eggs and dairy are all good meatless protein choices. These groups of food each contain different amino acids (the building blocks of proteins) and different levels of protein quality. There is no need to consume certain foods in special combinations as nutritionists once thought! When your diet includes a variety of each of these types of foods, you can rest assured that you’re consuming all the amino acids you need for muscle growth and cell repair.

Nuts
Nuts provide a good dose of protein along with some heart-healthy fatty acids and antioxidants (vitamins A and E). They are also packed full of fiber. Take your pick! Many nuts have a significant source of protein ready to work for your body. Peanuts, almonds, pistachios, cashews, and pine nuts are among the highest in protein, while chestnuts and hazelnuts, although they do still have some protein, are the lowest. Think out of the box when you’re adding nuts to your diet. They can be grated, toasted, ground or eaten raw and are great when combined with salads, wraps, soups and stews and baked goods. But pay special attention to portion size! Nuts are a great source of many nutrients, but do come with a hefty dose of calories, thanks to the healthy fats they contain. A single serving is just 1 oz! Many nuts are best when stored in a refrigerator, which helps keep their fats from going rancid (for up to 6 months).

Nuts, 1/4 cup Protein Calories Fat
Peanuts, raw 9 g 207 18 g
Almonds, dry roasted 8 g 206 18 g
Pistachios 6 g 171 14 g
Hazelnuts 5 g 212 21 g
Pine nuts 5 g 229 23 g
Cashews, raw 5 g 197 16 g
Walnuts 4 g 164 16 g

Seeds
Seeds are another great way to grab a few grams of protein and many other nutrients. Healthful unsaturated fats, as well as phytochemicals, make seeds a powerhouse for heart disease and cancer prevention. Just a quarter cup of pumpkin seeds (also called pepitas) has 8.5 grams of protein. Add this amount to a salad or eat them plain for a quick snack. Sunflower seeds are easy to add to pasta or salads, or sandwich wraps, while sesame seeds are easily ground and sprinkled onto steamed veggies for a protein dusting.

Seeds (1/4 cup) Protein Calories Fat
Hemp seeds 15 g 232 18 g
Pumpkin seeds, roasted 9 g 187 16 g
Flaxseed 8 g 191 13 g
Sunflower seeds, roasted 8 g 205 18 g
Sesame seeds, roasted 6 g 206 18 g

Legumes
Dried peas, beans and lentils belong to a group of food known as “pulses” or “legumes.” Aside from soybeans, these plants have a very similar nutrient content, which includes a good dose of protein. On average, they have about 15 grams of protein per cup, and tagging along with the essentials protein are fiber and iron. Adding beans, lentils and dried peas to your meals is a great way to replace meat (a beef burrito can easily become a black bean burrito, for example) while still getting your much needed protein. Add pulses to soups, salads, omelets, burritos, casseroles, pasta dishes, and more! Make bean dips (such as hummus, which is made from garbanzo beans, or black bean dip) to spread on sandwiches and use as protein-packed dips for veggies or snack foods.

Legumes, 1 cup cooked Protein Calories Fiber
Soybeans 29 g 298 10 g
Lentils 18 g 230 16 g
Split peas 16 g 231 16 g
Navy beans 16 g 258 12 g
Garbanzo beans (chickpeas) 15 g 269 12 g
Black beans 15 g 227 15 g
Kidney beans 15 g 225 11 g
Lima beans 15 g 216 13 g
Pinto beans 14 g 234 15 g

Soy
Soybeans are a complete protein that is comparable in quality with animal proteins. Eating soybeans (and foods made from soybeans) has been growing trend in America for only five decades, but this protein-rich bean has been a staple in Asia for nearly 4,000 years! This plant powerhouse is used to create a variety of soy-based foods that are rich in protein: tofu, tempeh, textured vegetable protein (TVP, a convincing replacement for ground meat in recipes), soymilk and “meat analogs,” such as vegetarian “chicken” or faux “ribs” are all becoming more popular as more Americans practice vegetarianism. To learn more about using tofu, read Tofu 101. To learn how soy may impact your health, click here.

Soy Foods Protein Calories Fat
Soybeans, 1 cup cooked 29 g 298 10 g
Tempeh, 4 oz cooked 21 g 223 13 g
Edamame, 1 cup shelled 20 g 240 10 g
TVP, 1/4 cup dry 12 g 80 0 g
Soy nuts, 1/4 cup roasted 11 g 200 1 g
Tofu, 4 oz raw 9 g 86 5 g
Soy nut butter, 2 tablespoons 7 g 170 11 g
Soymilk, 1 cup sweetened 7 g 100 0.5 g
Soymilk, 1 cup unsweetened 7 g 80 0.5 g

Grains
In a culture that focuses largely on wheat, it’s easy to overlook the many types of other grains available to us. Some of these grains are very high in protein and can be included in your diet for both whole-grain carbohydrates and muscle-building protein. Quinoa is unusually close to animal products in protein quality, making it an excellent grain to replace white rice or couscous. It can also be cooked and mixed with honey, berries and almonds in the morning for a protein-packed breakfast. Other grains high in protein include spelt, amaranth, oats and buckwheat. Choose whole-grain varieties of cereals, pastas, breads and rice for a more nutritious meal.

Grains Protein Calories Fiber
Amaranth, 1 cup cooked 9 g 238 9 g
Quinoa, 1 cup cooked 9 g 254 4 g
Whole wheat pasta, 1 cup cooked 8 g 174 6 g
Barley, 1 cup cooked 7 g 270 14 g
Spelt, 4 oz cooked 6 g 144 4 g
Oats, 1 cup cooked 6 g 147 4 g
Bulgur, 1 cup cooked 6 g 151 8 g
Buckwheat, 1 cup cooked 6 g 155 5 g
Brown rice, 1 cup cooked 5 g 216 4 g
Whole wheat bread, 1 slice 4 g 128 3 g
Sprouted grain bread, 1 slice 4 g 80 3 g

Dairy
If you consume milk products, dairy is a great way to add some extra grams of protein to your day. Low-fat milk, cheese and yogurt are easily accessible, quick to pack and fun to incorporate into many meals and snacks. Whether you’re drinking a cup of skim milk with your dinner or grabbing some string cheese before you run errands, you can pack about 8 grams of protein into most servings of dairy. You’re also getting some bone-building calcium while you’re at it! Keep in mind that low-fat varieties of milk products are lower in calories and fat, but equal in calcium to the full-fat versions; low-fat varieties may also be higher in protein.

Dairy Protein Calories Fat
Fat-free cottage cheese, 1 cup 31 g 160 1 g
2% cottage cheese, 1 cup 30 g 203 4 g
1% cottage cheese, 1 cup 28 g 163 2 g
Fat-free plain yogurt, 1 cup 14 g 137 0 g
Low-fat plain yogurt, 1 cup 13 g 155 4 g
Parmesan cheese, 1 oz grated 12 g 129 9 g
Whole milk yogurt, 1 cup 9 g 150 8 g
Goat’s milk, 1 cup 9 g 168 10 g
1% milk, 1 cup 8 g 102 2 g
Swiss cheese, 1 oz 8 g 106 8 g
2% milk, 1 cup 8 g 121 7 g
3.25% (whole) milk, 1 cup 8 g 146 8 g
Low-fat cheddar/Colby cheese, 1 oz 7 g 49 2 g
Part-skim mozzarella cheese, 1 oz 7 g 72 5 g
Provolone cheese, 1 oz 7 g 100 8 g
Cheddar cheese, 1 oz 7 g 114 9 g
Blue cheese, 1 oz 6 g 100 8 g
American cheese, 1 oz 6 g 106 9 g
Goat cheese, 1 oz 5 g 76 6 g
Feta cheese, 1 oz 4 g 75 6 g
Part-skim ricotta cheese, 1 oz 3 g 39 2 g

Eggs
Eggs contain the highest biologic value protein available. What this means is that an egg has a near perfect combination of amino acids within its shell; when assessing protein quality of all other foods (including meat), nutrition experts compare them to the egg. This doesn’t mean that all other sources of protein are less healthful or less important but does mean that an egg is an awesome way to get a few grams of protein. At 6 grams for one large egg, there are endless ways to add it to your diet. Salads, sandwiches, breakfasts or snack—an egg can fit in anytime!

Eggs Protein Calories Fat
Egg, 1 boiled 6 g 68 5 g
Egg white, 1 cooked 5 g 17 0 g
Liquid egg substitute, 1.5 fl oz 5 g 23 0 g

As you can see, protein is EVERYWHERE in our diet, and even without meat you can get enough every day; you just have to look in the right places! For more ideas for using these various plant-based proteins, check out our dailySpark series, Meat-Free Fridays for recipe and cooking ideas!

Selected Sources
Information Sheet: Protein from The Vegetarian Society (VegSoc.org)

Various nutrient profiles from The World’s Healthiest Foods (WHFoods.com)


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About The Author

Sarah HaanSarah Haan
Sarah is a registered dietitian with a bachelor’s degree in dietetics. She helps individuals adopt healthy lifestyles and manage their weight. An avid exerciser and cook, Sarah likes to run, lift weights and eat good food. See all of Sarah’s articles.

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http://www.sparkpeople.com/resource/slideshow.asp?show=28

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