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The idea that a vegan diet cannot provide enough protein to support a healthy lifestyle is one of the most persistent myths about it. But if you know where to look, it's actually quite simple to get the daily recommended amount of protein! If you need a little pick-me-up, there is an amazing selection of vegan protein powders available, but the best course of action is to get your protein from whole foods like beans, lentils, and vegetables.

According to Viva! statistics, half of the people in the UK are reducing their meat consumption, and many are trying veganism during Veganuary. Approximately two million people, or 3% of the population, already identify as vegans. So, how do you confidently follow a vegan diet and ensure that you are getting the recommended amount of protein?

How much protein should we eat per day?
The UK Eatwell Guide states that each kilogram of body weight requires 0.75 grams of protein. For the average woman, this equates to roughly 45 grams per day.

The best sources of vegan protein

1. Lentils and beans (20 g of protein per 100g)

Any simple dinner hack to start with is to replace the meat in recipes like chili or stews with a plant-based substitute, like beans or lentils.

Lentils and beans work well to thicken dips and sauces, as well as adding flavor to soups and curries. They are a great way to get some vitamins B and fiber.

To increase the nutritional value and bioavailability of beans, fermenting them—a process also called tempeh—is a great idea. Although soy is frequently used, any bean will do. As an alternative, you can sprout them and use the results to make Ezekiel bread, which is made from sprouted legumes or whole grains and has about 8 grams of protein per slice.

2. Nuts and seeds (100g of pumpkin seeds contain 24.4g of protein).

Nuts and seeds are a good source of plant-based protein, whether you add them to smoothies, eat them as a snack in the afternoon, or sprinkle them over porridge. However, there are other advantages as well: "They have the added benefit of containing calcium, zinc, selenium, and fatty acids. Think outside the box and include a wide variety of foods in your diet."

3. Chickpeas (100g protein, approximately 7.7g)

Chickpeas can be used in almost any type of dish, including stir-fries, wraps, and curries. In fact, the leftover aquafaba—a term for chickpea water—can be used to make meringue and mousse, two delectable desserts.

As a source of protein, chickpeas are extremely adaptable. They can be roasted with a little olive oil and paprika for a nutritious afternoon snack, added to curries, blended into soups, and much more. They serve as a good source of fiber and iron as well.

4. Foods made from soy (about 8g of protein per 100g)

Foods made from soy, like tofu, offer fatty acids, calcium, and an alternative plant-based protein source with a good amino acid profile. Tofu can be especially delicious when added to noodle dishes and Asian-inspired curries. It can also be crispy-fried in a mixture of oil, corn flour, and soy sauce. If you haven't already, give it a try!"

Remember that soy beans and edamame have an impressive 11 grams of protein per 100 grams of food.



5. Vegetables and fruits

(roughly 2–9 grams of protein per cup)

All fruits and vegetables contain protein, which may surprise you. Green peas, broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, which normally contain 5g of protein per cooked cup, or sweetcorn, despite being categorized as a grain, are among the vegetables that have the highest protein content.

The expert continues, "We can look at guava, cherimoyas, mulberries, blackberries, nectarines, and bananas with around 2-4g of protein per cup." Let's not forget about our fruit friends.

Pasta recipe


Meatballs Recipe:
1 lb ground chicken, or use ground beef, pork, or a mix
1 small shallot, peeled and minced
1 tsp garlic powder
1 tsp dry thyme
½ tsp crushed red pepper
2 tbsp extra virgin olive oil, plus more
1 egg
½ c breadcrumbs
2 tsp balsamic vinegar
Salt and pepper

Soup Ingredients:
1 tbsp extra virgin olive oil
1 yellow onion, peeled and diced
8 oz cremini mushrooms
4 cloves garlic, peeled and minced
1 tsp thyme
Crushed red pepper
32-ounce jar arrabbiata sauce
4 cups water or chicken broth
Pinch of sugar
1½ cups dry radiatori pasta or use farfalle
3 oz baby spinach, roughly chopped
½ c freshly grated Parmesan
2 teaspoons fresh cracked black pepper
Salt and pepper



Chili with white chicken! The key component? Just picked tomatillos! They add a pleasant tartness that harmonises admirably with the chili's creaminess. Keep reading for the recipe by triedandtruerecipes.





1 tbsp neutral oil and two 15-ounce cans white beans or 3/4 pound dry great northern beans
1 pound cubed skinless, boneless chicken thighs
1 yellow onion, peeled and diced
3 husked, cleaned, and finely diced tomatillos. 
1 jalapeo, trimmed and minced
6 garlic cloves, peeled and minced. 
1 tablespoon of butter. 
2.5 teaspoons -Sweet Chilifire Spice Blend
hot green chiles, diced in two 4-ounce cans. 
5 cups of chicken stock or water. 
1/3 cup of heavy cream. 
pepper and salt. 
As a serving:
cut up avocado 
Leafy cilantro shredded cheese

Put dry beans in a big pot, then add water to cover them. Soak overnight OR heat in a pan until boiling. Simmer for one hour on low heat, after which you reduce the heat. Drain and set aside. Return the pot to the stovetop after cleaning it.

After thoroughly patting the chicken dry, season it with salt and pepper. In the pot, heat 1 tablespoon of neutral oil over medium-high heat. The chicken should be added in an even layer, and it should be cooked for 5 minutes on each side, or until it is mostly done and starting to brown. Transfer it to a bowl after being removed from the pot.

Cook for 5 minutes after adding the onion, tomatillos, and jalapenos to the pot. Cook the garlic for a minute after adding it. Add salt and pepper to taste.

Add the aromatics to the melted butter. Add the spice mixture once it begins to bubble. Cook until fragrant, about 45 seconds.

Add the canned diced green chiles and chicken back to the pot. Add the soaked beans and then pour in the water or stock. Make sure there is just enough liquid in the pot to cover everything; if necessary, add a little more water. Add salt and pepper to taste. 
After bringing it to a boil, turn down the heat to a simmer. For 1 hour and 30 minutes, or until thickened and the beans are very tender, simmer covered.

To thicken the chilli, mash a few of the beans against the pot's side with a spoon. Taste it and adjust the seasoning to your liking. Spend an additional 10 minutes cooking after adding the heavy cream. Cut the heat off.

Pour the chilli into bowls and top with your preferred garnishes. Enjoy!


 What is a Chaga?

The medicinal fungus chaga (Inonotus obliquus) is indigenous to Russia, Siberia, Europe, Canada, the northern United States, and East Asia. This fungus may grow on a variety of different deciduous tree species, such as beech, oak, alder, and ash, although it mostly thrives on birch trees (Betula spp.). On the trunks of these trees, chaga grows as a conk, a dark brown or black woody growth that resembles a crusty, charred mass.

Chaga has brilliant, rust-colored meat packed of antioxidant chemicals behind its thick, woodsy shell. Chagaga is sometimes referred to as a “medicinal mushroom” despite not being a true mushroom since it is a fungus similar to mushrooms.

Customary Applications of Chaga Mushrooms

Folk medicine from Siberia, Russia, Scandinavia, and Native America has a long history of using chaga. Chaga was thought to provide a variety of therapeutic benefits in various ancient medical systems. It has been applied topically to treat skin issues and is traditionally used by Siberian indigenous peoples to treat respiratory infections, aid in digestion, lengthen life, and reduce colds.

Traditionally, chaga conks are made into a fine powder by grating them and then preparing them as a tea or decoction. These days, this powder can be consumed as a capsule, tincture, tea, or powder.Both on its own and as an ingredient in therapeutic mushroom mixes, chaga is accessible. Blends of mushrooms are frequently offered as powders that may be added to other liquids for everyday usage.

As an adaptogen with the ability to improve a wide range of medical ailments and promote general health, chaga's popularity has grown dramatically in recent years. Current scientific study is exploring the various health advantages of chaga while also drawing on traditional wisdom.

Nnutrition from chaga mushrooms

The multitude of bioactive components found in chaga are what give it its health benefits. The following are some of the main ingredients in chaga:

Polymer-coated

Beta-glucans, a polysaccharide with immune-stimulating qualities, are abundant in chaga. These substances may boost the function of immune cells, including T-cells and macrophages, aiding the body's defense against illnesses and infections. Moreover, oats, seaweed, algae, and other therapeutic mushrooms like maitake and reishi contain beta-glucans.

Oxidizers

Antioxidants such as flavonoids and phenolic compounds are abundant in chaga. These antioxidants aid in the fight against oxidative stress, lessen the harm that free radicals do to cells, and may even raise the body's levels of glutathione and superoxide dismutase.

Acid Betulinic

Chaga may absorb betulinic acid from birch trees when it grows on them. Preclinical research on betulinic acid has revealed encouraging anti-inflammatory and anticancer effects.

Melanin: The high melanin concentration of chaga gives it its dark color. Melanin may have anti-oxidant properties and provide oxidative stress protection. Melanin plays two roles in the human body: it gives our skin its color and aids in blocking UV rays, which may damage DNA in skin cells and cause aging and skin cancer. Tyrosine and copper are two nutrients that are necessary for the synthesis of melanin.

Benefits of Chaga Mushroom for Health

1. Immune System Adjustment

The immune-stimulating qualities of chaga are ascribed to its polysaccharides, which comprise beta-glucans. These substances boost immune cell synthesis and function, strengthening the body's defenses against infections.

It has been demonstrated that beta-glucans specifically stimulate the cells that make up our innate immune system. These cell types serve as the immune system's initial line of defense against pathogens, preventing infections even before our immune system has produced any particular antibodies against the invasive bacteria. Furthermore, chaga may enhance the synthesis of cytokines, which are chemical messengers that facilitate communication between immune cells.


One advantage of this summer's record-breaking heat is the opportunity to delight in ice cream and other cold delights. However, eating too much or too rapidly can be physically painful.

A cold-stimulus headache (scientific name: sphenopalatine ganglioneuralgia, but commonly referred to as "brain freeze" or "ice cream headache") typically occurs after eating or drinking something extremely chilly. The acute, constant pain is centred on the forehead and typically lasts for a few seconds (though it may feel longer). Although annoying, the effect is not hazardous.

The origin of cold-stimulus migraines is still unknown. The common belief is that eating or drinking something cold causes blood vessels in the palate (the roof of the mouth) to constrict and then rapidly reopen as a survival reflex to maintain the body's core temperature. This reaction transmits a pain signal to the brain via the trigeminal nerve, a portion of which is located in the midface and temple.

Tea Powder

Tea has long been a loved beverage across cultures for its comforting aroma, soothing taste, and various health benefits. While most people are familiar with traditional tea bags or loose tea leaves, tea powder is becoming more popular as a practical and versatile alternative. In this post, we will look at tea powder, its benefits and uses, and how it can be used in everyday life.

Tea powder, commonly known as powdered tea or matcha, is prepared by finely crushing tea leaves. This procedure preserves the unique components, flavors, and nutrients of the tea, providing a concentrated and rich experience. Matcha, a sort of tea powder, is especially popular in Japanese tea ceremonies and has achieved international acclaim for its brilliant green color and unusual flavor.

One of the primary benefits of tea powder is its simplicity of preparation. Unlike traditional tea bags that require steeping, tea powder is simply dissolved in water or milk, making it a quick and convenient option for those on the go. This also means that the entire tea leaf is consumed, maximizing the intake of its beneficial compounds.


There are lots of benefits that we can get from tea powder, including its high antioxidant content. As you may know, antioxidants help reduce dieases and protect our bodies. It also contains chlorophyll, which can support detoxification and promote healthy digestion.

Three changes to your breakfast habit that may significantly lower your cholesterol levels
High cholesterol can set the stage for severe health issues like heart disease and stroke.

Keeping your levels under control is consequently essential due to the fatty substance's volatility. While eating a variety of foods can increase cholesterol, some foods can also act as a preventative measure.

Soy milk and yoghurt 


Health benefits of garlic.

A species of bulbous flowering plant in the genus Allium is garlic (Allium sativum). The onion, shallot, leek, chive, Welsh onion, and Chinese onion are among its close relatives. It is a common seasoning used all over the world and is native to Central Asia and north-eastern Iran.


Benefits
Allicin, which is found in garlic and may protect against cancer and heart disease, can help the immune system work better.
People with type 2 diabetes may benefit from garlic's ability to stabilize blood sugar levels, lower fasting blood sugar levels, and improve blood sugar control.

potential negative effects
Garlic consumption may cause heartburn in people with gastroesophageal reflux disease, so they should speak with medical professionals about this.

Garlic may interact with blood thinners, so people who are thinking about increasing their intake of it should seek advice first.

Satisfying ways to deal with all the food that comes with the holidays.

Many people don't begin eating healthier until January 1. In any case, the holidays are filled with stress and extra portions of rich foods, so why bother?

How to start plan a healthier new year
Photo by Nicole Michalou : https://www.pexels.com/photo/person-serving-a-food-for-christmas-dinner-5768970/

This, however, is an ideal time to adopt new habits, so dismiss that negative thought. According to Teresa Fung, a registered dietitian at Harvard's T.H. Chan School of Public Health, the dietary changes you make now will help you manage stress and avoid overindulging in holiday foods. You can also start the new year with momentum and determination if you switch to a healthier diet.

Four keys to healthy holiday eating
Fung recommends four excellent strategies for a healthier diet that will give you a head start towards a healthier 2023.

Concentrate on portion control and conscious eating. During the holidays, tempting food options and larger portions—think family dinners and party spreads—often lead to overeating. Fung states that this is a wonderful opportunity to practise portion control. For instance, if three different cakes are available at the party and you enjoy all of them, take a small portion of each. Fung says, "This way, you can enjoy a variety of treats without overindulging."

Eating at large gatherings provides an opportunity to practise mindful eating, which can help prevent overeating. Fung advises, "Concentrate on eating slowly and savouring the flavours, and take breaks to converse and socialise." "The slower pace allows your body to register what you've consumed and send a signal to your brain that you're full, so you're less likely to go back for seconds or thirds."

Push the plants. Make plant-based foods a top priority when planning your holiday meals. The Mediterranean and MIND diets, for instance, emphasise the consumption of fruits, vegetables, and whole grains, as well as the use of healthy oils. These diets contain a lot of fibre, vitamins, and minerals, which lower blood pressure and help you stay at a healthy weight (both welcomed gifts during the holidays).

"The holidays are an ideal time to transition to a plant-based diet, as you will be cooking more than usual and will frequently need new meal ideas," says Fung. Here are some ways to initiate a plant-based lifestyle.

Eat more salads. These are great for holiday parties and family dinners because they can be made in large quantities. Fung suggests incorporating a side salad into at least one daily meal.

Adopt a vegetarian day. Once per week, devote an entire day to eating only fruits, vegetables, and whole grains. "This can help you recognise the types and quantities of foods you need to consume without feeling constantly compelled to do so," says Fung. As you become more comfortable, try exercising twice a week. One fun idea is to have different meals or foods on different days of the week, such as whole-grain Wednesdays and stir-fry Fridays.

An easy recipe to make mushroom fettuccine by Kylie Perrotti. The tried and true recipes are so tasty, and you might want to try out some.

16 ounces fettuccine
2 teaspoons extra virgin olive oil plus more, as needed
1 yellow onion peeled and diced
4 tablespoons butter divided
1-pound mixed mushrooms sliced, torn, or chopped depending on the mushroom
3.5 ounces maitake mushrooms torn
1 teaspoon dry thyme
1 lemon juiced
Salt, pepper, and crushed red pepper to taste
Grated parmesan cheese optional



Ris-oat-o Recipe by Kylie Perrotti


3 tablespoons neutral oil, divided
1 peeled and diced yellow onion
2 cups rolled oats
5 cups of water or vegetable stock, divided into
1 pound mixed mushrooms, sliced or torn depending on variety
1 bunch of curly kale, leaves torn into bite-sized pieces and stems discarded.
4 sprigs of fresh oregano, or 1 tsp of dried oregano
"Salt and pepper"


Heat 2 tbsp oil in a large skillet over medium-high heat. Add the mushrooms and cook, stirring occasionally, for 10–15 minutes until well-browned. Add the oregano sprigs and cook for 1—2 minutes more. Season with salt and pepper to taste.

Pour in 1 cup of water and add the kale in an even layer on top of the mushrooms. Season the kale liberally with salt and pepper. Cover, reduce the heat to low, and simmer for 5 minutes until the kale is tender. Remove the cover and toss everything together. Discard the oregano stems. To taste and season to your preference. Turn off the heat and cover the mushrooms and kale to keep them warm.

While the mushrooms are cooking, make the oats. Heat the remaining 1 tablespoon of neutral oil in a large pot. Add the onion and cook for 6–8 minutes until it begins to soften.

Ginger (Zingiber officinale) is a flowering plant whose rhizome, ginger root or ginger, is widely used as a spice and a folk medicine. It is a herbaceous perennial which grows annual pseudostems (false stems made of the rolled bases of leaves) about one meter tall bearing narrow leaf blades.

Data Source: en.wikipedia.org 
  From the Web
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Facts

Category:
Spice

Scientific name:
Zingiber officinale

Overview

Common chicory, or Cichorium intybus, is a perennial herbaceous plant with somewhat woody stems. It is in the daisy family, Asteraceae, and its flowers are usually bright blue, but sometimes they are white or pink. Many kinds are grown for salad leaves, chicons (blanched flower buds), or roots (var. sativum)

Data Source: en.wikipedia.org 
  From the Web




ChicoryChicoryChicoryChicoryChicoryChicory

Facts

Category:
Plant

Scientific name:
Cichorium intybus

Nutrition Facts

Chicory

Calories23 cal

Type

Serving Size

100 grams

To burn these calories 

No content on this site, regardless of date, should be used to replace direct medical advice from your doctor or another trained practitioner.
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