We are fortunate to have vegan alternatives for every food item! Everyone these days are adding vegetarian choices to their daily eating program. I am in agreement with the philosophy of eating less animals and embracing an animal-free diet which is best for our bodies and the planet.* Eating a balanced food program rich with nutrient dense foods is easily obtained. A “rainbow” of colors is the best way to design your program. Each fruit and vegetable has a different color and a specific vitamin to enhance your health.
An apple a day with an almond a day will keep the doctor away! Apple fiber keeps your gums and teeth clean. Technically, almonds are not nuts, but seeds of the almond tree. Almonds are a multi-faceted healthy food. It’s a super source of vitamins E and D. Just 20 almonds per day can take care of many health needs including lowering your cholesterol and reduce the symptoms of irritable bowel syndrome.
Beets are rich in iron, carrots have vitamin A and one kiwi has more vitamin C than an orange. Orange juice has a tremendous amount of sugar and it’s easy to drink too much. Kale, swiss chard and spinach are good sources of calcium and iron. Before going to sleep chew two tablespoons of sesame seeds for additional calcium and the seeds will assist you relax to fall asleep.
For your favorite man give him two ounces of delicious toasted pumpkin seeds rich in zinc for a healthy prostate. My favorite source for vitamin B12 is nutritional yeast. It has a cheesy flavor perfect for sprinkling on popcorn, salads, vegetable dishes and added to a homemade salad dressing. All fruits and vegetables are excellent of fiber for weight loss and preventing constipation. 25 grams of fiber are recommended!
I switched to a totally vegetarian eating program at the age of sixteen, my friends and family asked me where and how am I satisfying my body’s needs for the proper amount of protein. Through the years I learned a complete protein meal can be obtained by combining beans with seeds, nuts, quinoa, brown rice and oatmeal. Quinoa is a complete protein with 8 grams per cup and all the amino acids of meat. An avocado has 4 grams of protein, one cup of lentils has 18 grams, 2 tablespoons of hemp seeds have 7 grams and 2 tablespoons of nut butters have 8 grams of protein. By the way an egg has 7 grams of protein.
A super rich protein food is tempeh which is fermented. A ½ cup has 15 grams. You can find packaged tempeh in the refrigerated section of your market. An easy recipe is to spray a pan with an oil, slice your tempeh into 2” pieces, spray with coconut oil and sprinkle nutritional yeast and sesame seeds over the tempeh and pan saute or bake it in your oven.
Most Americans eat too much protein, largely due to the high amounts of meat and dairy products in each meal. With a greater amount of vegetables, grains, seeds and nuts you can easily get 50 grams of protein a day. Getting a variety of amino acids in your diet is easy when you add protein-rich foods to meals and snacks, as often as possible.
For instance, sprinkle nuts and seeds on salads and in vegetable casseroles. All soybean products, such as tofu and soymilk are complete proteins. They contain the essential amino acids plus more nutrients.
A combination of grains, nuts and seeds, and legumes (such as beans, peanuts and peas) and a variety of mixed vegetables will make a complete protein. Enjoy mixing and matching your nutritious foods and have fun being creative with a multitude of flavors available to you.
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* Editor's Note: Because of biochemical individuality, a vegetarian or vegan diet, soy, dairy, legumes, or gluten grains may not be suitable for everyone.