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How to Get Enough Protein?

Question: “Joanna, It has been 2 weeks since I have been on the green smoothie diet and feeling good, but being vegetarian I am worried about the protein intake. Do you have any ideas what I should add for protein and how much is good to reduce weight. Thanks”

This question often comes up in the context of plant-strong diet – as so many people are concerned about getting enough protein from plant foods, while also wanting to lose weight.

Americans seem to be in constant search for protein sources.

What I feel is important to understand is that when you are eating enough calories from a variety of plant sources, such as leafy greens, vegetables, legumes, mushrooms, nuts, seeds, and whole grains, you will be supplying your body with sufficient protein to stay healthy.

high protein foods

Are Sprouts Safe to Eat? 7 Tips to Make Your Kitchen Safe (& Prevent Food Poisoning)

After my article about sprouts in smoothies, I received this question via email:

“I no longer eat sprouts of any kind. There have been incidences of people becoming ill from their ingestion. Even sprouting your own can carry a risk as the bacteria can be in the seeds. Can you check into this issue an perhaps address it in a future e-mail. I will make the green smoothie minus the sprouts. ”

My short answer to this question is: Absolutely yes.

But let me explain….

leafy-greens

Pineapple Smoothie Recipe That Will Make You Smile! Plus How to Fix a Smoothie That You Don’t Love

Pineapple smoothies are delicious, reminding me of hot summer days on a beach and ice-cold pina colada.
As you already know I put greens practically into each recipe, as I don’t want to miss the opportunity to add more healthy nutrients to my drink. So this one is no different. All ingredients in this smoothie, from the bananas to the pineapple to the coconut to the greens provides a healthy source of vitamins and minerals that come together in a smoothie that is as good for you as it tastes.

pineapple-smoothiewithkale

Smoothies With Sprouts Plus How to Grow Your Own Sprouts

Even though I’ve known about the nutritional benefits of sprouting for quite some time, I’ve only recently started experimenting with growing my own sprouts and adding them to green smoothie recipes and other dishes. So, this winter, I’m determined to get more sprouts growing in my kitchen, and start eating them more often.

Really, when you think about it, it’s probably the most local, freshest, most nutritious food that you can get, especially in the winter. And even in other times of the year – not everyone has a garden – but you can have sprouts growing in your kitchen all year long.

Plus, sprouts are one of the most incredibly nutrient dense, affordable and easy to grow foods we have available. They can provide you with a steady year-round source of vitamins, minerals, trace minerals, enzymes, antioxidants, chlorophyll and protein, as well as a high concentration of health and youth-supporting enzymes.

To boot, they are low calorie and contain little or no fat. The fat they do contain is the healthy fat that your body needs. As some of the most nutritious foods that exist, they make a great addition to any healthy eating plan.

Have you heard about the Hippocrates diet? In the renowned Hippocrates Institute, where they regularly cure terminally ill people using only nutrition and other lifestyle modifications, sprouts are one of the key ingredients on their menu.

smoothie-with-sprouts

Easiest Ever Chocolate Mouse: Delicious, Guilt Free Recipe (Vegan, with Avocado)

Chocolate mousse is a great dessert that doesn’t take a long time to prepare (this version, literally takes less than 5 minutes). Plus it’s great for entertaining because 1) it looks pretty, 2) it’s delicious, and 3) you can make it ahead of time.

The recipe that I’m about to share with you has to be one of the easiest and most satisfying desserts around. It’s creamy, rich and decadent. Silky texture and deep chocolate flavor in every spoonful. And you won’t believe how quick and easy it is to make, with just two base ingredients, plus a few optional to be added as you wish.

chocolate mousse recipe

Green Juice Recipe: Green Reset Energizer Cocktail

After long winter (and gallons and gallons of green smoothies), I’m craving juices. Today, I’ve made some green juice – just looking at it makes you feel energized!

Green juice packed with vegetables is all the rage these days. It can be prepared with a variety of ingredients, such as kale, celery, broccoli, cabbage, cucumber, apple, kiwi, parsley and/or cilantro.

Juicing kale, broccoli, celery or parsley adds that green color and a multitude of health benefits. Throw in a sweet element to keep the juice palatable, but going too sweet may result in a dessert juice rather than a drinkable vitamin.

For beginners, I’d advise to steer clear of adding too much cabbage, cilantro or parsley (only because you may find the flavors too strong), and add more cucumbers, apples, a pear or a kiwi – to make it sweeter.

green-juice recipe

Super Red Beta-Carrot Juice

It’s been ten days since I purchased my new Breville juicer to join my kitchen appliance team (and replace the old one, which was long-ago ready to leave its post), and we continue our Juice Reboot morning juicing routine (or mini-detox-cleanse) with my husband (who is the main reason I bought the juicer in the first place, as I could not get him to drink enough smoothies, and I think may be more inclined to drink juices).

I have to say it’s been working really well so far, even though it does make the mornings a bit more busy and it takes a bit more time to get everyone out of the house. We’ll continue it for just a couple of days more, until my husband leaves on a trip, and then resume when he comes back in almost three weeks.

So today, we made this rich vibrant beetroot juice with carrots, celery and apple.

carrot beet juice

The Environmental Impact of Eating Fish

Eating fish may be a considered by many a vast improvement over the Standard American diet (SAD), but most people fail to realize that the consumption of aquatic animals comes with its own set of issues.

Truth is the promise of fish-eating being healthier, more sustainable, better for the environment and more ethical than the consumption of land animals is nothing more than a “fishy” propaganda.

Besides contributing directly to human disease through the toxicity of its products, the seafood industry is killing fish by the billions causing enormous damage to marine ecosystems throughout the world.

We are facing the collapse of all fished species in under 40 years if we don’t make some serious changes. The frightening news that by mid-century there will no longer be fish in the ocean as we know it.

Since the mid-1980s, the international fishing industry’s capacity has increased every year, and yet over the same period, the amount of fish actually caught and killed for food has decreased every year.

Start Your Day Right With Super Food Smoothies

The beginning of the day may feel the most rushed, but is also one of the most important times for your body and your health. As you wake up in the morning and continue to push the snooze button for that final five minutes of added sleep you may be sleeping away the most important meal of the day. Instead, you can start your day off right with super food smoothies as a healthy breakfast.

super-smoothie002

Interview with Steffi DeRobertis, Plus Her Favorite Mac-N’-Cheese Recipe

I found Steffi’s website while browsing online for vegan recipe sites. She has many amazing recipes on her blog that I are completely new territory for me, inlcluding Mom’s Goulash, Chocolate Coconut Quinoa Gluten Free Cookies, and Mac-and-Cheese (I never make mac and cheese at home, not even in pre-vegan days, but this one includes cashews and walnuts, so I’m going to try it! I’m sure my son will enjoy it.)

Name: Steffi Derobertis
Location: Southern California
Occupation: Full time working mom
Blog Name: Don’t Fear the Vegan
Facebook: Don’t Fear The Vegan
Twitter: @dontfearvegan

Dontfearvegan.com Interview

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