Category Archives: protein

The Health Benefits Of Liquid Whey

If you’ve ever poured out the liquid that seems to always appear after you’ve spooned yogurt out of the container I’m here to tell you don’t do that.

If you’ve ever made your own homemade Greek style yogurt and not known what to do with all that strained liquid, I’ve got your 4-1-1.

Today we’re talking about liquid whey!

Understanding Liquid Whey

The liquid leftover from making cheeses and yougurt is whey and it’s got a lot of protein, so you don’t want to simply throw it out or feed it to the dog.

Chances are you’re familiar with whey protein powders, but I’m here to advocate for the liquid form which has some great health benefits.

Advantages of Incorporating Liquid Whey Into Your Diet

High-Quality Protein - The protein in whey actually contains all of the essential animo acids your body needs for repairing muscle after workouts. This makes it a great choice for anyone who is an athlete or fitness fan who wants to improve their recovery time and possibly boost performance.
Weight Management - The use of liquid whey protein can support the body in a positive way when it comes to helping promote feeling full. This in turn may help reduce caloric intake. In addition to that, studies have shown that whey protein can support maintenance of lean muscle and body composition.
Antioxidant Rich - Because liquid whey provides a number of antoixodants, including glutathione, it helps to reduce oxidative stress and free radical damage. Studies further indicate that the whey protein is supportive for the antioxidant levels in the liver, lungs, muscles, and small intestine.
Immune Boosting - The immunoglobulins and lactoferrin found in whey can help boost the immune system to support against disease and infection. According to studies whey has potential as a nutraceutical or functional food due to it’s anti-diabetic, anti-hypertensive, cardioprotective, and immunomodulatory abilities.
Gut Health Support - Because liquid whey is so rich in is rich BCAAs (branched-chain amino acids) and peptides it can be beneficial to support the microbiome, enhance gut bacterial growth and development, and may also help reduce intestinal permeability and digestive issues.

All of which makes it a good choice to add to your diet.

Adding Liquid Whey To Your Diet

While it’s good to know why liquid whey is good for you, it’s probably more helpful to know what to do with it. My research indicates that manufacturers of sports beverages are looking at creating a new line of products that combines liquid whey with fruit juice, I’m not a fan of that method for adding liquid whey to the diet. First, I suspect that whatever they create is going to have a lot of sugar. Second, I have no idea what else they will put in the beverage.

In my opinion it’s better to make your own liquid whey and use it as is. If you’re making your own and you have more than you know what to do with, you can store it in the fridge for about 2 weeks or put it in the freezer for longer term storage.

Ideas For Using Liquid Whey

Beans - using half water and half liquid whey is a great choice when cooking beans. It can help break down the toot-y causing properties of the beans.
Smoothies - Because liquid whey is high in protein this is a good boost to your smoothie. Add in your favorite veggies and a little fruit and you’ve got a great protein-packed beverage.
After Workout Beverage - Due to the health benefits listed above, liquid whey can be a great choice to help your muscles recover and may also help reduce soreness after a workout. Mix it with some water or a little plant milk.
Soups - Add a healthy glug of liquid whey to your soups to add some extra protein. It’s especially delicious in tomato based soups imho.
Sauces - Adding liquid whey also works well for sauces, simply add a couple of tablespoons to the pan while cooking.
Salad Dressing - for a protein punch for your salad dressing combine liquid whey with olive or avocado oil, lemon juice, fresh minced garlic, and whatever herbs you’d like. It will be tangy and nutritious.
Baking or Cooking - you can use liquid whey as a replacement for some of the liquid. It’s also a great substitute for water or milk when making pancakes, waffles, or oatmeal.
Fermented foods - Liquid whey is a great option when it comes to making fermented foods such as sauerkraut or pickles. It enhances the flavor and boosts the beneficial probiotics. It’s also a wonderful way to make fermented condiments.
DIY Protein Ice Cream - For a delicious protein rich ice cream you can blend together frozen fruit, liquid whey, and a little sweetener. It’s a great way to use it and makes a tasty treat.

Wonderful Whey Ice Cream

Of course I can’t tell you about using whey to make an ice cream and not give you a recipe. I especially like this recipe because it does not require the use of an ice cream maker.

Although the recipe calls for frozen mixed berries you can use any frozen fruit you like. Mango is particularly fabulous and cherries are wonderful.

I think the hardest part of this recipe is having enough whey on hand to make it. I encourage you to make your own Greek style yogurt so you’ll have both the thickened yogurt and the whey for this recipe. I’ve given you the how-to as part of the recipe.

2 cups plain Greek yogurt
1 cup liquid whey
1/4 cup honey or maple syrup
1 teaspoon pure vanilla extract
1/4 teaspoon salt
1/2 cup frozen mixed berries (blueberries, strawberries, raspberries)
Note: if the berries, especially the strawberries, are too big, chop them first before adding

Making the Greek Style Yogurt and Whey

Start with 4 cups of organic, full-fat yogurt
Pour into a cheesecloth lined strainer or colander and place over a bowl
Allow the yogurt to drain for at least 6-8 hours
You should wind up with slightly more than 2 cups of Greek style yogurt and about 2 cups of liquid whey - see notes above for what to do with extra whey

Making the Ice Cream

Add Greek style yogurt, liquid whey, sweetener, vanilla extract, and salt to a mixing bowl and combine until smooth
Fold in the frozen fruit
Scrape the mixture into a shallow, freezer-safe glass container and cover with a lid (this will help prevent the formation of ice crystals)
Let the mixture freezer for about an hour, scrape/fold together, smooth and then let it continue to freeze
Freeze at least another 2 hours before serving
Let sit for 8-10 minutes to soften slightly before scooping to serve

Conclusion

Hopefully it’s clear that, as with any dietary changes, you need to know if this is something you can eat. Especially if you have any specific food sensitivities or dietary restrictions.

If you’ve determined that adding liquid whey to your diet is a good option for you, it’s a protein boosting, nutrient dense choice with a number of health benefits. When you add this delicious ingredient into your diet with soups, smoothies, salads, and more, you’re adding a wonderful real-food ingredient and making use of something that might otherwise be discarded.

I encourage you to add liquid whey to your diet and enjoy its deliciousness and health benefits.

Sources

Anirudh, J., V. Dhineshkumar, and T. Sangeetha. "Whey as crucial component in rejuvenating athlete health-a review." Journal of Postharvest Technology 10.4 (2022): 135-155.

Devries, Michaela C., and Stuart M. Phillips. "Supplemental protein in support of muscle mass and health: advantage whey." Journal of food science 80.S1 (2015): A8-A15.

Vekoukis, Aristidis S., et al. "Whey protein boosts the antioxidant profile of rats by enhancing the activities of crucial antioxidant enzymes in a tissue-specific manner." Food and Chemical Toxicology 142 (2020): 111508.

Awuchi, Chinaza Godswill. "Whey protein from Milk as a source of nutraceuticals." Food and agricultural byproducts as important source of valuable nutraceuticals. Cham: Springer International Publishing, 2022. 159-183.

Boscaini, Serena, et al. "The ‘Whey’to good health: Whey protein and its beneficial effect on metabolism, gut microbiota and mental health." Trends in Food Science & Technology (2023).

What Is Hummus?

by Miracrockpot, health, protein, snacks, vegetables

One of the easiest and healthiest snacks you can make is hummus. High in protein, fiber, vitamin 6, and manganese, it tends to be served either with pita bread, crackers, or with vegetables. Not only is hummus delicious and high in protein, it has a huge fan following.

There are songs/music videos (this is just one of them), movies, and even culinary competitions, all devoted to this humble condiment.

Originating in the Middle East with the earliest known recipes appearing in the 13th century, hummus has become popular worldwide. Traditionally it’s made from cooked chickpeas which are ground up and then mixed with lemon juice, olive oil, salt, and garlic. Purists also call for the addition of tahini, a sesame seed paste, when making traditional style hummus. It tends to be served as an appetizer or a dip. Sometimes it can also be served as a side dish with things like falafel, grilled chicken or fish, or as part of a meze plate.

Where to get hummus

Want to know where my favorite place to buy hummus is? The best place on the planet to get it (in my humble opinion)? It’s a tiny little out-of-the-way, hole-in-the-wall place in the Old City in Jerusalem called Abu Shukri. I’ve been fortunate enough to eat there twice, both times with my wonderful Aunt Carol.

The first time she took me there, in the mid 1990’s, it was a revelation of how amazing hummus, and the falafel and pitot that accompanied it, could taste. Quite frankly it spoiled me for falafel, hummus, and pita for years. You think I’m kidding, but I’m not. It took a very long time for the memory of that dish to fade to the point that I could eat that again anywhere and not mourn that it wasn’t from Abu Shukri.

The second time was fifteen years later when I went back to Jerusalem. Aunt Carol asked me what was on my list of places to visit. I told her I needed to go back to, “that amazing hummus and falafel place.” I had forgotten the name by then but not the taste. She laughed and said, “Do you mean Abu Shukri?” I said I thought that was it.

So one fine day we made our way to the Old City. After getting lost a couple of times (there’s lots of twisty turns and not well marked alleyways all over the Old City) we eventually found it. To my delight it still looked just as hole-in-the-wall-ish. The intervening years had done nothing for the décor. And their reputation, although still solid, had not encouraged the owners to “fluff it up” and try to make it more appealing to tourists. They have a good thing going and they obviously know it.

The place even smelled just like I remembered (although I didn’t remember that until I smelled it again). I was salivating before we even got to the counter to place our order. We had a lovely lovely meal together, enjoying the food, each other’s company, and delightful conversation.

Sadly Abu Shukri is pretty far from where I live. I plan to get back there again eventually, but for now I remember it fondly and content myself with making my own hummus at home. I’ve actually gotten better at making it over the years. I do wonder if part of the flavor at Abu Shukri has to do with the setting and the company (I’m pretty sure it does).

Buying Hummus

Hummus has become so popular that it’s easily available at the grocery store. There are a number of different companies that make it. It even comes in a wide variety of flavors. On a recent trip to the grocery store I was astounded to see the following varieties of hummus in the refrigerated case. Seriously, they had a whole lined up selection:

Traditional
Mediterranean
Greek Inspired
Roasted Red Pepper
Roasted Pine Nut
Jalapeno
Siracha
Sun Dried Tomato
Caramelized Onion
Roasted Garlic
Chocolate
Sea Salt Caramel
Cake Batter
Chickpea Nutty
Lemon Meringue

I confess I was a little puzzled by the Mediterranean style as I was pretty convinced hummus already was a Mediterranean food, but I guess it’s the spices that make the difference. And I’m really not a fan of the dessert varieties. I confess I did try a chocolate one once (after all…chocolate) but it didn’t really impress me. I have no interest whatsoever in trying the other sweet varieties, probably because I love plain hummus so much that it just doesn’t appeal to me to have it as a dessert.

One of the problems with many commercial varieties is the ingredients. Things like the use of soybean oil instead of olive oil are not a great choice. The olive oil is a healthy monounsaturated fat which is a great source of vitamin E and highly anti-inflammatory.

Soybean oil, on the other hand, is highly genetically modified. Even if the variety used in the hummus you are buying is non-GMO, it’s still probably highly contaminated with glyphosate (sprayed to keep down the weeds), is high in omega-6 fatty acids, and consuming it may, over time, contribute to inflammation.

Another issue with commercially made hummus is the added preservatives. The ones that are most commonly used are citric acid, which may be genetically modified, and potassium sorbate. These are not good choices to have in your foods and I do recommend avoiding them.

Making it at home

Hummus is actually very easy to make at home. There are two strategies for making your own. The first is to seriously start from scratch and begin with dry chickpeas, sometimes called garbanzo beans. Rehydrating chickpeas is not difficult, it just takes a little time. One of the benefits of rehydrating chickpeas is that there are no added preservatives, it’s just the chickpeas. Another benefit is that you can make extra and freeze them. If you’re not into the idea of rehydrating chickpeas you can always use the canned variety.

Rehydrating Chickpeas

Print Recipe Pin Recipe

Ingredients

2 cups dried chickpeas
6 cups water
1 teaspoon salt

Instructions

Pick out stones or foreign matter from chickpeas
Rinse well and drain
Put into crock-pot with water and salt
Cook on high 3 hours
Remove crock from cooking element and pour chickpeas into a colander to drain
Rinse well
Chickpeas are now ready to use

Notes

Note: The rehydrated chickpeas will keep in the refrigerator for 2-3 days. If you’d like you can let them dry more and then freeze them. Frozen chickpeas will keep for up to 6 months

Homemade Hummus

Print Recipe Pin Recipe

Ingredients

2 cups cooked, or canned, chickpeas
1/4 cup water or whey
2-3 tablespoons lemon juice (depending on your preference)
1 1/2 tablespoons tahini
2 cloves garlic, crushed
1/2 teaspoon salt
2 tablespoons olive
garnish: extra olive oil, paprika, and fresh chopped parsley

Instructions

Combine chickpeas, water/whey, and lemon juice in a food processor
Blend together, slowing adding olive oil to the mixture until it starts to stick together
Add remaining ingredients
If needed add a little more olive oil to make it smooth
Spoon hummus into a serving bowl or dish
Drizzle with olive oil, garnish with a dusting of paprika and a sprinkle of fresh chopped parsley

Other ways to eat hummus

Whether you choose to buy your hummus pre-made (being sure to read the label and avoid negative ingredients) or make it at home, it’s a quick and easy way to add this delicious dish to your diet.

Don’t forget that it can be more than just a snack with pita bread or veggies. Here are a few suggestions for other ways to eat this wonderful dish:

Use it as a salad dressing - it may need to be thinned just a little with olive oil
It’s a fabulous marinade - perfect on chicken, let it marinate for 2 hours before grilling
Instead of mayonnaise - it’s a great way to add flavor to any sandwich or lettuce wrap
Eggplant roll ups - made with hummus instead of ricotta is a fabulous dairy-free option
Raw-fredo - instead of using a cream sauce try hummus on your pasta or noodles
On apples - instead of nut butter and apples, try hummus, you’ll be surprised how good it is
Condiment - adding a dollop of hummus on top of scrambled eggs is very tasty

How To Pick A Healthy Snack

by Miradrinks, protein, snacksprotein, snacks

Americans have a snack habit. We've become accustomed to eating multiple times throughout the day. Sometimes we snack because we're hungry. But more often than not it's because we are bored, thirsty, or possibly responding to emotional stimuli.

Occasionally we snack because we are on-the-go and are looking for something to tide us over until we can get to mealtime. While there's nothing wrong with an occasional small bite between meals, snacking can become a problem when it fills you up with empty calories. This means things like chips, crackers, muffins, or cookies. Another problem with snacking is if you eat so much that you are no longer hungry by the time you get to the real meal.

Snacks to avoid

When choosing snacks be sure to read the label. Don't choose one just because it says "protein" or "# grams of protein" on the front label. You need to turn the package over and read the ingredients on the label. You also want to avoid the following in your snack products:

excess sugar (more than 4 g per serving)
artificial sweeteners
artificial flavors
artificial colors
ingredients you don't understand
starchy things (tapioca, potato, rice flours, etc)

You may be wondering why things like rice cakes, popcorn, puffed quinoa, puffed chickpeas, etc are not on this list. Sure, I get that they taste good. The problem, however, is that these exploded grains are very easily converted to sugars by the body. This means they hit the blood stream relatively quickly. There's also not a lot of nutrition in those puffed grain snacks. It's better to stick with something that's going to provide more of what your body really needs, protein and healthy fat.

How to pick a healthy snack

Ideally, a snack should be small, just enough to blunt your hunger without filling you up, and balanced with protein and a little healthy fat. When snacking you want to make sure that you are eating clean, nutrient-dense foods rather than high calorie, low nutrition foods, sometimes referred to as energy-dense. Here are some great, non-perishable choices for healthy snacking:

Nuts – choose raw nuts as your best nutritional choice. Even better is if they are sprouted.
Nut butter – many of these now come in squeezable tubes and can be a quick grab-and-go non-perishable snack. Be aware that there can be a lot of sugar in some of these, choose the best option possible by reading the label
Canned fish – such as sardines are a great choice. These can be a nourishing snack and also provide some healthy omega 3 fatty acids
Jerky – this can be purchased or made at home. These days there's a wide variety of jerky products made from meats such as salmon, venison, lamb, bison, pork, turkey, and more. Check the label to be sure there are no added artificial ingredients
Energy bars – be sure to read the label and make check that you're getting a true protein bar, not a glorified candy bar with an excessive amount of sugar. Just like with the jerky, you want to make sure there are no added artificial ingredients (sweeteners, flavors, etc)
Dried and seasoned chickpeas – this can be a tasty way to get a crunchy snack on-the-go without having to worry about spoilage
Seaweed or kale chips – okay there's no protein in this one (so you may want to pair it with a handful of nuts or some jerky), but if you're looking for a good veggie-rich crunchy snack these can really hit the spot

How does protein boost energy?

Proteins are a far different energy source than carbohydrates. When a person eats carbohydrates they are broken into sugars, which provide quick energy. However, this energy only lasts a short time, eventually leaving the person feeling tired. Proteins provide a much longer source of energy than carbohydrates do. The energy from proteins is a more consistent fuel that powers the body. In addition, adequate protein in the diet guards against fatigue, disease, and moodiness. If you want to know your body's protein requirements, Georgetown University provides a helpful table for determining how many grams of protein men and women need each day.

Choosing protein for snacks

It's important to understand that there are two main types of protein; complete and incomplete. A protein is considered to be complete if it contains all of the essential amino acids necessary for body growth and function. In general, animal products contain complete proteins while plant-based products are incomplete. However, consuming a variety of plant-based products can still give a person all the amino acids they need by combining to form a complete protein. As an example, combining grains and legumes will form a complete protein.

Protein-rich snack ideas

These suggested protein-filled snacks can provide long-lasting energy boosts. So you'll get the nutrition you need and won't feel depleted.

A hard-boiled egg with some fresh veggies
A can of sardines with lettuce or endive
A cup of yogurt
Half a cup of cottage cheese with some fresh veggies
2 Tbsp almond butter and an apple
A small handful of nuts and seeds
Beef jerky
A stick of string cheese and some fresh veggies
2 T. hummus with raw veggie sticks

Of course, protein should be consumed in moderation. While protein is vital for all individuals and moderate amounts of protein make excellent snacks, consumption of excessive amounts may eventually begin harming the kidneys. Protein is a good choice for busy days when adequate stamina is vital.

Iliana Spector, a health writer for Assisted Living Today, contributed to this article

Superfood Ingredients For Your Smoothie

by Mirafruit, protein, recipes, super foods, vegetablesingredients, smoothies, superfoods

When it comes to making healthy superfood smoothies it’s not just about throwing some fruit and veggies into your blending and turning it on. Sure, superfoods can be great for the body, but some are better than others. Plus, you want to think about more than just the “super” foods.

When you’re thinking about your ingredients you want to nourish your body by making nourishing choices and adding healthy veggie too.

Here are my favorite mix and match ingredients for making a fabulous smoothie:

Frozen ingredients

While fresh foods are great, there is a place for frozen items in your smoothie. One of my favorite reasons for doing that is because you’re getting the texture and consistency you want without having to add ice which, let’s face it, is just water. Plus your frozen ingredients can provide just as many nutrients as their fresh counterparts. Some of my favorite frozen ingredients include:

Berries or other fruits
Avocado (cut into chunks, not left in the shell)
Cauliflower (this will need to be blanched first)
Zucchini (cut into 1/2 thick slices)
Leafy Greens

Superfoods

The term superfood can be a bit confusing. It seems like it’s appearing on almost everything these days. Really all it means is foods that have a lot of nutrient density. Some foods have more nutrients than others. But for the purposes of our smoothie I’m going to share my top superfood smoothie ingredients:

Seeds - I prefer a blend of seeds rather than just one kind. Some people like to have their seeds individually, hemp one day, flax the next. However you like them, be sure to add seeds to get some omega 3’s and fiber. I generally recommend 1 tablespoon
Goji berries - Full of amino acids and antioxidants, goji berries also have a lot of vitamins and minerals. They available dry in either bulk food bins or in the health food section of the store. Just a tablespoon is plenty; you can either blend these in or sprinkle them on the top for a decorative effect
Coconut oil - a healthy medium chain triglyceride this is wonderful to support the metabolism. One tablespoon is plenty but be sure it’s melted before you add it. Otherwise you wind up with globs of frozen coconut oil in your smoothie.
Cacao - The powder is a great way to add a delicious treat plus get more antioxidants. One to two tablespoons make a nice addition. Combine this with a sprinkle of cacao nibs on top and it’s definitely a nourishing superfood treat.
Bee pollen - Highly antioxidant, bee pollen also provides some protein. Studies have shown it has immune boosting properties, making it a wonderful and delicious addition to a smoothie. I suggest 1/2 - 1 teaspoon, start slow and work your way up. Some people may experience allergy symptoms when taking bee pollen.

What do I put in my smoothie?

I got a lot of people asking this. I generally do not put leafy greens in my smoothie. That's because I prefer to eat them I do, however, love the following (not all at once):

Frozen zucchini: I buy zucchini, slice them into 1/2" slices, freeze them flat on a cookie sheet, and then pop them into a silicone bag. I usually throw 3-4 slices into a smoothie.
Frozen avocado: peeled, de-seeded, and chopped up, this is a great way to get avocado into a smoothie
Pumpkin: I usually use canned organic pumpkin. This with a vanilla protein powder, bee pollen, and some pumpkin pie spice? YUMMMM!
Frozen cauliflower: This is a great way to get a little more veg, I generally only use 1/2 a cup or less
Frozen berries: They're delicious and I'm a huge fan. Sometimes I'll alternate with frozen peaches. I generally don't do bananas anymore because it's too much and too sweet
Boosters: Love these and add them in rotation depending on flavors: bee pollen, 7 seed mix, cacao nibs, raw nuts, pomegranate arils, or shredded coconut. I also use spices, typically either cinnamon, nutmeg, or pumpkin pie spice
Bone broth: Yes! Sometimes I freeze bone broth in ice cube containers. I can then chunk 3-4 cubes into a smoothie for a nutrient dense boost without too much of a flavor override. Give it a try!
Rootz protein powder - It really tastes good! It includes easy-to-digest egg and hemp proteins, greens, bee pollen, berries, coconut, and a ton of really amazing ingredients. And it had nothing artificial in it.

Think about your blends

Not all superfoods will go well together. You want to make sure you are pairing your ingredients carefully so you don’t wind up with a terrible tasting smoothie. That would be a complete waste of good ingredients.

When you’re thinking about what you want to add to your smoothie be sure to put together ingredients that combine nicely. If you’re not sure slice some up and try eating a bite of them together to make sure you like the combination.

It’s also helpful to write down combinations that you’ve tried and love. Creativity in the kitchen is great, delicious, repeatable creativity is better.

Simple Smoothie Recipe

Rather than following a formula I’m a fan of being creative with my smoothies.

It also depends on

(a) what I have on hand, and

(b) what I’m in the mood for

Here’s my general guideline when it comes to making a smoothie

Print Recipe Pin Recipe

Ingredients

1 - 1 1/2 cups liquid
1 cup fruit
1 cup veggies
1-2 tablespoons booster foods
1 serving protein powder (if using)

Instructions

Tips:
Don’t simply throw everything in there and hit blend.
Start by blending liquid, boosters, and non-frozen ingredients.
Then blend the remaining ingredients.
Too many frozen ingredients won’t blend well If using frozen ingredients.
Let it blend long enough to break them all down to avoid icy lumps.
It’s okay to add extra liquid if needed (this isn’t an exact formula)
Remember to write down combinations that you really love so you can have them again.
Mix it up; don’t make the same smoothie every day. After all, variety is the spice of life

How To Pick Healthy Non-Perishable Snacks

by Miraadditives, artificial colors, grocery, health, ingredients, nuts, pantry, protein, shopping guides, snacks

by Mira Dessy, The Ingredient Guru

Occasionally we snack because we are on-the-go and are looking for something to tide us over until we can get to mealtime.While there's nothing wrong with an occasional small bite between meals, snacking can become a problem when it fills you up with empty calories. This means things like chips, crackers, muffins, or cookies. Another problem with snacking is if you eat so much that you are no longer hungry by the time you get to the real meal.

What's a snack?

Nuts – choose raw nuts as your best nutritional choice. Even better is if they are sprouted.
Nut butter – many of these now come in squeezable tubes and can be a quick grab-and-go non-perishable snack. Be aware that there can be a lot of sugar in some of these, choose the best option possible by reading the label
Canned fish – such as sardines are a great choice. These can be a nourishing snack and also provide some healthy omega 3 fatty acids
Jerky – this can be purchased or made at home. These days there's a wide variety of jerky products made from meats such as salmon, venison, lamb, bison, pork, turkey, and more. Check the label to be sure there are no added artificial ingredients
Energy bars – be sure to read the label and make check that you're getting a true protein bar, not a glorified candy bar with an excessive amount of sugar. Just like with the jerky, you want to make sure there are no added artificial ingredients (sweeteners, flavors, etc)
Dried and seasoned chickpeas – this can be a tasty way to get a crunchy snack on-the-go without having to worry about spoilage
Seaweed or kale chips – okay there's no protein in this one (so you may want to pair it with a handful of nuts or some jerky), but if you're looking for a good veggie-rich crunchy snack these can really hit the spot

Snacks to avoid

excess sugar (more than 4 g per serving)
artificial sweeteners
artificial flavors
artificial colors
ingredients you don't understand
starchy things (tapioca, potato, rice flours, etc)

How To Make Non-Dairy Milk

by Mirabread, breakfast, dairy, drinks, food intolerance, health, nuts, protein, veganalmond, milk

If you are one of the approximately 65% of all adult humans who have trouble with lactose, you may have considered switching to non-dairy milk products. If nothing else, simply because you're tired of always paying more for lactose-free [insert dairy product here], or because you keep forgetting to bring your lactase enzymes with you.

What is lactose intolerance?

For those that may be struggling with this issue and learning about this for the first time, allow me to explain. Lactose intolerance is where the body cannot properly break down lactose, milk sugar. This can cause a number of symptoms including diarrhea, cramps, bloating, gas, nausea, and, although not frequent, vomiting.

Lactose, by the way, is why things like milk list 11g of sugar per cup on the label. There's no added sugar in the milk, it's part of the milk. Side note: if you're going to drink or consume milk, I strongly suggest that it be whole milk and organic, preferably pasture-raised. This also applies to or yogurt, or other dairy products.

For those people who cannot tolerate lactose, most of the population, there is a solution. To purchase dairy products where the lactose has been split into it's component parts of galactose and glucose, making it easier to digest. Or taking lactase, an enzyme that their system lacks, which helps to break down the lactose.Other options

For those who would rather not deal with the issues around lactose intolerance there is another option. Plant-based milks. These are made by processing certain things like almonds, coconut, oats, rice, or hemp, and making a milk-like product. While it doesn't taste like milk, it's close enough that it's often an acceptable substitute.

Drinking plant-based milks can, however, come with it's own challenges. One is that because the plant-based options are thinner than milk, emulsifiers and thickeners are added. These are made from plant gums which can cause digestive upset if over consumed or for those with very sensitive digestive tracts.

Carrageenan in particular is strongly linked to digestive health issues and should be avoided in any product. Other plant gums can be just as overwhelming to the system, causing many of the problems that lactose does.

Making almond milk at home

Instead of buying plant milks at the store it is possible to make them at home. Almond and coconut are the easiest to make yourself. With just a little bit of time, a few healthy ingredients, and not a lot of equipment, you can enjoy your own delicious homemade milk.

Almond Milk

2 cups almonds
4 cups filtered water
1 teaspoon sea salt
1 teaspoon vanilla extract (optional)

Soak almonds in water overnight
Discard soaking water and rinse almonds well
Place almonds, salt, vanilla, and 4 cups of water in a high powered blender
Blend on high speed for 2 minutes
Strain through cheesecloth or a nut milk bag
Solids can be refrigerated and used in baking within 4-5 days
Refrigerate almond milk before serving

No Soy

You may be wondering why soy milk is not on my suggested list of plant-based milks. I don't recommend consuming it because soy tends to be one of the most highly genetically modified crops we have. Soy is also a phytoestrogen, meaning plant estrogen, and can disrupt hormones. Therefore it's best to avoid not only soy milk, but also the wide variety of soy-based products on the market.

Sources

Nardi, J. et al. Prepubertal subchronic exposure to soy milk and glyphosate leads to endocrine disruption. Food and Chemical Toxicology
Volume 100, February 2017, Pages 247-252. https://www.sciencedirect.com/science/article/pii/S0278691516304896

Quinoa Tabbouleh

by Miragluten free, grains, herbs and spices, protein, recipes, vegetarian

Tabbouleh is a Middle Eastern salad dish; it makes a great meal when paired with falafel (fried chickpea patties), dolmas (stuffed grape leaves), hummus and other Middle Eastern or Mediterranean food items. It's primary ingredient is cracked bulgur wheat, something that is not allowed for those who cannot eat gluten. In order to make a version of tabbouleh that would be suitable for a gluten free diet I've substituted quinoa as the base.

Quinoa is a gluten free grain. Actually it's a pseudo-grain. Quinoa has a lot of fiber, and is high in B vitamins, calcium and iron. It also has balanced amino acids which gives it a good protein profile. Before you use quinoa you'll need to wash it (unless you buy pre-washed). This is because the outer coating has saponins on it. If they don't get washed off they will make the quinoa taste soapy. When cooking quinoa the ratio is pretty much the same as rice, two cups of water to one cup of grain, simmered for 14-18 minutes.

Most tabbouleh is made with parsley and mint. In this recipe I exchanged the mint for cilantro which makes a delicious change and gives it a bit of a kick. Rich in phytonutrients, fiber, iron and magnesium the cilantro adds even more to the nutrient profile of this recipe.

This is one of my family's favorite summertime recipes. Easy to make it's delicious as a side dish or it makes a great part of a composed salad plate.

Quinoa Tabbouleh

2017-04-03 19:38:23

Save Recipe

Ingredients

2 C. cooked quinoa
1 C. finely minced cilantro
½ C. minced parsley
1 clove garlic minced
1 t. sea salt
1 C. cherry tomatoes – halved
1 red pepper, small dice
3 scallions, mostly white part, minced
3 T. fresh lemon juice
2 T. olive oil
¼ C. pine nuts

Instructions

Mix all ingredients together
Stir well
Add fresh ground pepper to the top
Enjoy!

The Ingredient Guru, Mira Dessy https://theingredientguru.com/

Vegetarian Shepherd’s Pie

by Miragluten free, legumes, protein, recipes, vegetables, vegetarianrecipes

Seasonal eating

If we choose to eat seasonally (and we should) we need to respect the foods that are available during certain seasons. That means also paying attention to the needs of our body. In the cooler months of the year, we are looking for comfort food. Warming, nourishing foods that are deeply satisfying. Not the lighter, crisper salads and cooling foods of summer. That's because winter is the settling in and deep, rooted nourishing time of year. It's perfect for hearty dishes like Shepherd's Pie.

The versatility of shepherd's pie

Shepherd's pie is a great dish because it is so versatile; a “crust”, a vegetable filling and a mashed root vegetable topping. It makes a delicious meal served with say, a hearty salad, and a simple millet muffin. The crust can be made with ground meat or you can use a legume base, such as lentils. For the topping potatoes tend to be the most common. But sweet potatoes, a carrot and parsnip combination, or even turnips can be a delicious way to top off the pie.

One of my favorite dishes for this time of year is my vegetarian shepherd's pie using lentils for the crust. Because only half of my family are vegetarians, I usually make two pies, one with a ground turkey crust and one with a lentil crust. This means there are plenty of tasty leftovers to keep everyone happy for a couple of days.

About lentils

Lentils, (Lens Esculenta), also known in Indian cuisine as dal, are a legume (as are all dried beans and peas). While most legumes need to be soaked before cooking, lentils are very quick and easy to prepare.

They come in different varieties, green, brown, black, yellow, orange, and red, although most of us are familiar with the green kind which is easily available. Lentils are nutrient-dense powerhouses and their nutrition content includes being very high in fiber, folate, tryptophan, and manganese. Their nutrient-rich profile makes them good for healthy bones, fatty acid and cholesterol synthesis, and help stabilize blood sugar among other things. They are also good sources of protein, iron, and phosphorus, all of which the body needs for bone health.

Cooking with lentils

When cooking lentils it's important to know that they are often packaged straight from harvest. So they need to be sorted and rinsed before you can cook them. The general ratio for cooking lentils is 1 cup of lentils to three cups of water or nourishing broth.

After cooking it's best to let them sit for 10 minutes or so to firm up before using in a recipe. Otherwise if you try to use them while they are still warm they tend to get mushy.

If you are using them in a salad, let them cool completely before adding the other ingredients and your dressing.

Vegetarian Shepherd's Pie

2019-08-08 10:38:09

Save Recipe

Ingredients

1 cup lentils
3 cups water
1/2 C. chopped onion
1 T. nutritional yeast
1 T. dried, Kirkland No Salt seasoning
1 tsp. sea salt
2 C. lightly steamed or heated veggies
1 Tbsp GMO coconut aminos
2 C. mashed potatoes
paprika

Instructions

Lightly grease pie pan
Preheat Oven to 350F
Bring the water to a boil
Add the lentils and the onion, cook on medium for approximately 30 minutes
Remove the lentils from the heat and let sit 10 minutes
Mash together with nutritional yeast, seasoning, and salt
In a lightly greased pie pan, put in the mixture and shape it into a bottom crust
Fill the crust with veggies
Drizzle with coconut aminos
Top with mashed potatoes
Sprinkle with paprika

The Ingredient Guru, Mira Dessy https://theingredientguru.com/

Spicy Millet Muffins

2019-08-08 10:36:02

Save Recipe

Ingredients

2 1/4 C gluten free flour baking blend
1/3 C millet
1 t baking powder
1 t baking soda
1 Tsp fine sea salt
1 jalapeno seeded and minced fine
1 T toasted cumin seeds
2 T toasted pine nuts
1 C buttermilk
1/2 C olive oil
1/2 honey
1 egg whisked

Instructions

Preheat oven to 400 degrees Fahrenheit.
Oil a 12 cup muffin tray and line the bottom of each with cut parchment paper
Mix all dry ingredients with the jalapeno, toasted pine nuts and the cumin seed.
Mix all wet ingredients together then fold into the dry ingredients until incorporated well.
Fill each cup 3/4 full and bake for approximately 15 minutes.
Let cool and remove from tin.

Notes

You may want to do 2 pans as this recipe makes a little more than a dozen muffins. You can fill the empty muffin tins with water or pie-weights to help make the cooking time a little more even.

By Angie Needles

The Ingredient Guru, Mira Dessy https://theingredientguru.com/

Don't forget to check out these other delicious lentil recipes:

Black Bean Brownies: A Healthy Alternative (Gluten Free, Flourless)

by Miraprotein, substitutions

Who doesn't love brownies? Oooey, chocolatey morsels of deliciousness. They're great as a snack, as an accompaniment to a cup of tea, or even for dessert. But some people avoid brownies because they're high in simple carbohydrates. This includes the gluten free flour versions

Black Bean Brownies: Perfect for a Gluten-Free Diet

So what if I told you about a brownie that isn't so high in simple carbohydrates and actually has a fair amount of protein? And no, I'm not talking about putting protein powder into the brownie mix. I'm talking about beans. Specifically black beans. This adds not only protein but is also a great source of fiber, folate, copper, manganese, and thiamine.

Before you think, “Um…no” let me assure you, these are delicious. I've brought these brownies to a number of different gatherings. Each time I share them I wait until people have eaten them before telling them the ‘secret ingredient.' Everyone is always amazed at how moist and tasty these brownies are. They're surprised to discover that the brownies are made from black beans. 100% black beans, no flour. That makes it perfect for those who need to eat gluten free. And tasty for everyone.

Note: When using black beans I've found that it's best to use canned. When cooking black beans from scratch, even in the pressure cooker or slow cooker, the consistency doesn't seem to come out as well. When using canned black beans consider using a brand that does not have BPA in the can lining. (You can learn more about BPA and it's health impact in this video) Eden Brands is one company that does not use BPA in their linings.

Black Bean Brownies

Print Recipe Pin Recipe

Ingredients

1 ½ C. black beans, cooked or canned and drained
2 eggs
1 heaping T. ground flax seed
3 tablespoons coconut oil, melted
1/4 cup cocoa powder
1 pinch sea salt
½ t. baking powder
1 teaspoon almond extract
3/4 cup evaporated cane juice crystals
2 t. instant espresso powder
1 C. dark Belgian chocolate w/almonds, chopped

Instructions

Preheat oven to 350 degrees F
Lightly grease an 8x8 square baking dish
Mash beans with a potato masher or in a food processor
Top with chopped chocolate
Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes
Enjoy!

Eat White Food

by Miraimmune system, legumes, pantry, protein, vegetables, vegetarian

I frequently spend a lot of time asking people to eat the colors of the rainbow. There are so many tasty colorful foods that I am at a loss to understand how the Standard American Diet came to be mostly beige. On my Facebook Fan Page I often push colorful foods. For the most part this means fruits and vegetables that are higher in nutrients, tasty and easy to incorporate into the diet in their whole food form.

Today however I'm here to advocate for white foods; at least some of them. I'll still be one of the first to tell you that white rice, white pasta, white bread, white potatoes and that ilk are primarily simple carbs and not a great choice. But there are some other white foods that are fabulous and should definitely be part of your nutritionally dense, healthy eating plan.

Cauliflower ] photo: Liftarn

Cauliflower – A cruciferous vegetable that is loaded with vitamin C, cauliflower also provides vitamin K, and some folate. It's also got a type of phytonutrient called glucosinolates which are a good choice for detoxification activity within our bodies. Antioxidant and anti-inflammatory properties make cauliflower high on the list for cancer prevention and heart health while it's high levels of fiber make it a great choice for supporting healthy digestion. You can eat it raw, steamed, baked, roasted, and cooked. Don't forget about the greens, these are also edible and make a great addition to a stir fry or curried greens.

Parsnip | photo: A.Cahalan

Parsnips – A root vegetable that is loaded with fiber, parsnips also provide vitamin C, vitamin K and folate. They have a wonderful mineral content that includes calcium (yes folks, 1 C. of parsnips gives you 5% of your RDV for calcium), magnesium, phosphorus, potassium, and manganese. I've read that before people knew that potatoes were edible, parsnips were one of the prized root vegetable for their mild, delicious flavor. They can be eaten raw, cooked, mashed, steamed, and make a wonderful addition to a root vegetable medley or a carrot, sweet potato, parsnip latke.

Garlic | photo: geocachernemesis

Garlic – Another wonderful root vegetable garlic is a fabulous antiviral, antibacterial, antifungal, cancer fighting, immune system boosting food that needs to be a part of your diet. If chopped and let to sit for a few minutes oxidization boosts the powerful antioxidant allicins. Many people, myself included, when feeling a little under the weather, will chop a clove or two of garlic and swallow it down raw (do not do this on an empty stomach as it may cause digestive upset). Delicious, healthy, easy to use in a vast array of dishes, it's one white vegetable that belongs in your pantry. As tasty as it is, it's no wonder that there's a recipe for chicken with 40 cloves of garlic.

White Onion | photo: multadroit

Onions – there are all different types of onions so it seems a bit odd to single out the white ones since I tend to use them all. The white ones include sweets, cipollinis, shallots, pearl onions and more. Try them all, they're delicious and so good for you. High in chromium, which is great for your blood sugar, onions also have a high level of sulfur compounds which makes them a great choice as a heart healthy, immune boost, cancer fighting, anti-inflammatory vegetable. They also provide copper which is important for bone health.

Mushrooms | photo: Chris 73

Mushrooms – everyone is going crazy for shitake, oyster, portobello, maitake and other mushrooms these days. But that doesn't mean that you should discount those tasty white mushrooms. They pack a nutritious punch with lots of fiber, vitamin B12 (especially important for vegetarians and vegans), potassium, copper, and selenium. 1/2 cup of mushrooms provides a whole lot of flavor yet only 7 calories. Another easy, versatile vegetable they can be used in many different ways in a wide variety of cuisines.

White Beans | photo: Rasbak

White Beans – This color covers a number of different kinds of beans, navy, great northern, cannellini, pea beans, and more. A great source of protein, white beans also offer a great source of iron and fiber. They are good for stabilizing blood sugar, good for your heart, your digestion and can be eaten so many different ways. They pair well with an almost endless combination of vegetables, herbs, and spices. One of my favorite ways to eat them is cold (after cooking) in a salad drizzled with a pesto dressing.

Celeriac | photo: AlbertCahalan

Celeriac – Sometimes referred to as celery root this tastes like a cross between celery and parsley. It's great in combination with other root vegetables, goes great into a slaw, cooks up well in a casserole, and is another great choice to add to your diet. Low in calories but high in vitamin C, vitamin K, vitamin B6, phosphorus, potassium, and manganese it's considered a detoxifying vegetable. It may also help with blood pressure health and support bone health.

So eat a rainbow of food, whole foods that is, but don't forget white is all the colors of the rainbow and needs to be part of your plate too.