Archive for Vegan
Muesli for breakfast
Posted by: | CommentsHaven’t had this in a while, so I’m trying this the next few days:
1 cup oats
2 grated apples
1/4 c sunflower seeds
1/4 c raisins (or chopped dates)
1/2 tablespoon lemon juice
Mix all together and eat immediately.
(You can also add sliced bananas, blueberries, strawberries, or raspberries — depending on what you have in the fridge.)
Weight loss and raw food
Posted by: | CommentsWeight loss veggie soup recipe
Posted by: | CommentsA new variation of my legume soup:
100 grams chana dal
100 grams mung beans
50 grams quinoa (need to wash this in running water)
half of a large onion (finely chopped)
lots of garlic (I used 8 cloves, chopped up)
600 grams of mixed frozen veggies
spices:
10 grams coriander, 10 grams cumin, 5 grams black mustard seed, 5 grams black pepper, 1 teaspoon madras curry powder
6 cups water
Put everything in a pressure cooker (I cooked this at high pressure for 8 minutes).
Plant-based omega-3
Posted by: | CommentsA study from from King’s College London has found that relatively small amounts of omega-3 fatty acids from algae (even as little as 0.7 grams of DHA) can lower pressure and reduce the risk of cardiovascular disease. Unlike fish oil, has the advantage of being both sustainable and acceptable to vegetarians.
The omega-3 fatty acid docosahexaenoic acid (DHA) was extracted from the marine algae crypthecodinium cohnii. Results showed that the daily intake of 0.7g DHA lowered diastolic pressure by 3mm of Hg. This reduction can prevent thousands of heart attacks and strokes.
Previous studies using fish oil required more than 2-3g of omega-3 fatty acids to lower pressure. Fish oil generally contains more eicosapentaenoic acid (EPA) than DHA. This study shows that even relatively small amounts of DHA can effectively improve cell membrane function and lower pressure. Omega-3 fatty acids are considered essential fatty acids. They are manufactured by the body and must be obtained from fish and certain plant sources. Many studies show that omega-3 fatty acids reduce inflammation, help prevent certain chronic diseases (e.g., heart disease, arthritis) and play a critical role in brain function.
‘Our findings provide further evidence that relatively small amounts of this form of omega-3 helps promote a healthy heart,’ said T. Sanders, Head of King’s College London’s Nutritional Sciences Research Division. ‘There are long-term worries about the sustainability of fish stocks and our results suggest that a sustainable vegetable source synthesised by algae may be useful for preventing cardiovascular disease. Importantly, this form of DHA is acceptable to people who do not eat fish, for example vegetarians.’
Inspirational wellness model: “The Other Dr. Ruth”
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Ruth Heidrich, Ph.D. is a six-time Ironman Triathlon finisher, holder of more than 900 gold medals from every distance from 100 meters to ultramarathons and triathlons. She has completed more than 60 marathons all over the world and has held three world fitness records in her age group at the Cooper Clinic in Dallas, Texas. She was named one of the “Top Ten Fittest Women in North America” in 1999. When she was seventy years old, Heidrich had the bone mass density of a woman in her early thirties and a resting heart rate of forty-four. Since being diagnosed with breast cancer at the age of forty-seven, she has won more than nine hundred athletic trophies and medals and has been cancer-free for more than twenty years. She is the author of A Race For Life, The Race For Life Cookbook, and Senior Fitness: Empowering Your Golden Years. She has been vegan for 25 years and a daily runner for 39 years.
Here’s her daily (vegan) meal plan:
Breakfast:
”Served in a LARGE bowl. All items are raw.
Lots of greens for the base: 3-4 leaves of Romaine, 1 stalk kale, 1 stalk of celery, 10 sprigs of parsley or cilantro. Slice and add 1 large carrot, 1/2 mango, 1 large banana, and half dozen large, seeded Globe grapes. Top off with 1 rounded Tbl of B12-fortified nutritional yeast, and 1-2 Tbl of blackstrap molasses.Because I eat this after my daily workout, this is served late and I eat no midday meal.”
Supper:
“Lots of greens for the base: 3-4 broccoli florettes, 2-3 stalks of kale, 1 stalk of celery, 1/4 unpeeled English cucumber, 1/4 head of green or red cabbage, 1 large carrot, 1/2 red (or orange, green, or yellow) bell pepper, 1/2 large field tomato, half a head of garlic (about 6 cloves) Half of a yam or sweet potato, raw.On top of the above ingredients, to 1-2 cups of prepared salsa (mild, medium or hot), add 1 Tbl of regular mustard, 1 Tbl of flax seed, freshly ground.”
Dessert:
“A base of blueberries (fresh or frozen, depending on availability and season) – 1/2 cup; 1/2 cup of a second fresh fruit (e.g. strawberries, bananas, grapes,); top with a small handful of walnuts, and 1Tbl. blackstrap molasses.”
Snacks:
“For those times when the hunger pangs strike, I eat carrot or celery sticks, grapes, dates, and in the evening, plain air-popped popcorn.”
