Dear HB's
http://www.wholefoodmommies.com/Home/BlogByID?cuk=LBLF7IH4rXP1rlCMkW4dOQ==&bid=c6902d0e-572d-47fc-96b3-1bd6b9dd9223
Thank you for your replies. It is encouraging.
Have been wondering about the questions I am always asked about my intake of protein and calcium. Did find out that if one consumes more protein than is needed by the body, it turns to ??
You guessed it, fat. One source recommended that the healthy range is as follows:
Kids 4-8 years 19g to 38g. / 9-13 years 34g to 64g / males 56g to 120 / females. 46g to 110
On my previous eating plan or non-plan, I had no clue as to how much protein I was eating and thought that the only place to get protein was from beef. Now I do not eat anything with a face or a mother and am on the pursuit of a touch more knowledge.
Great free online check as to all the food counts is The Calorie King. Awhile back before changing to the Dr. Esselstyn's eating plan, I was shocked when I started recording what I ate and what it added up to on the Calorie King counter. Some foods are super and others are empty waste of space except on the hips.
Article This article talks about the good and bad Omegas. 3 is good and 6 is bad. I do not eat nuts but do get the rest of the Omega 3 into the eating plan. There is more to the article so I put the website contact below.
EXCERPT: Let's talk about Omega-3
When we eat the right amount of Omega-3...our bodies produces DHA. Our body manufactures sufficient amounts if adequate omega-3 fats are consumed (flax, walnuts, soybeans, leafy green vegetables).
We all hear about DHA and how wonderful it is for our bodies. Without enoughDHA- we are at risk for Heart Disease, Stroke, Diabetes, Autoimmune diseases, and CANCER.
Because DHA is so good for us...we need to make eating OMEGA-3 FATS a priority. We should all try to eat 1 - 2 grams of omega-3 daily!
| Flaxseed | 1 TBS | 1.7 grams |
| Tofu | 1 1/2 cup | 2 grams |
| Walnuts | 4 TBS | 2 grams |
| Soybeans | 1 1/2 cup | 2 grams |
Most of the time when you hear information about consuming DHA- you also hear FISH OIL. In short, one problem with fish oil is that much of the fat has already turned rancid. If you do take a FISH OIL supplement, try cutting open the capsule and tasting it. There is a good chance it will taste rancid (I have tried this and it was gross!). It is very hard to keep FISH oil fresh after it has been processed. Also- Fish these days are full of toxins like mercury. I prefer to use a Vegan-DHA supplement a couple times a week for me and my family. It is made from microalgae and it provides a pure form of DHA without rancidity, mercury or other toxins. It actually tastes pretty good. I also like that you don't need very much (100 mg a day) when most FISH OIL supplements provide 1000 mg a day. (Check our www.Dr.Fuhrman.com for his DHA product).
Kitchen appliances. We bought a Magic Bullet which comes with the motor, two sizes of "bullets" and lots of other items. We use the small size and grind flax and sunflower seeds. And to make Anne Esselstyn's banana ice cream. Yummy (will add the recipe below)
Coffee grinders work for seeds too but is harder to clean.
Seed Recipe: Put pumpkin seeds in a frypan with sugar heat until sugar melts and coats the seeds. Option: Add cayenne for a little hear. Caution: seeds can burn if too hot or cooked too long. Then pour the mixture on parchment paper. Delicious treat even though I would like to make it a main course.
SUPER FIND: this is a site for those on Dr. Esselstyn's plan. The page I am on is Ann, his wife and recipe maker's, list of safe products. I also noticed that there is a group to join as well as one to start. Will read it after I get this off.
Ice Cream: Ann's magic banana ice cream. 1 ripe Banana. The riper the sweeter ice cream. Peel and slice banana up into pieces, place on a baking sheet and put into the freezer. ( The sheet takes too much room in the freezer -I use a piece of aluminum)
Remove and let thaw slightly ( enough so that the pieces will come off the baking sheet. )
Put in a Magic Bullet, if you have one, or let the pieces thaw a little more if using a blender to avoid overtaxing the motor.
Choices sprinkle with ground nutmeg or cinnamon. Add a little vanilla extract, a few Grape-nuts, berries (best if they are frozen, too. Love peaches) maple syrup.... Or all of the above, why not?
Chocolate Syrup Sauce makes about 1/2 cup
3 tablespoons maple syrup, honey, agar nectar or sugar
2 tablespoons of unsweetened cocoa powder. (I buy the best I can find.. Bulk in the local health food markers.)
1/2 cup water
1 teaspoon cornstarch or arrowroot
1 teaspoon vanilla extract
In a sauce pan, combine sugar, cocoa, cornstarch and vanilla. Mix well and cook over medium heat until thickened, stirring constantly. Use for dipping fruit. Delicious over broiled bananas. (Ann's comment)
Product: Ener-G is an egg replacement for baking. It will not make an omelette .... Drats!!!
So, take care and happy eating.
Best to all of you. Elin
July 25, 2012
Site for blog below.
http://blog.fatfreevegan.com/2012/07/layered-salad-with-black-beans-and-mango-cucumber-salsa.html
Layered Salad with Black Beans and Mango-Cucumber Salsa
Ever since I was a child, one of the highlights of summer is the arrival of fresh mangoes. When I was growing up in the 60′s and 70′s, mangoes weren’t available in the local A&P or Piggly Wiggly. They were a rare treat that we enjoyed only after a visit to or from our Florida relatives. One of the few food memories I have is of my father cutting off small pieces of mango for us children to sample to see if we liked it; he wasn’t willing to waste the precious fruit on kids who might not appreciate it. I can’t remember what my brother and sister thought of it, but I loved the rich, perfumed sweetness of my first mango. These days I don’t have to visit Florida to get my mango fix. When summer rolls around, I buy mangoes by the box from the Indian grocery just a mile from my house.
This summer, I made my way through two $10 boxes–about 20 pounds–of “Champagne” mangoes, and because the mangoes in the second box started out a little over-ripe, I scurried to use them all, tossing them into my curried rice and my salads, as well as just eating them leaning over the kitchen sink or cutting them to share with the family. My favorite way to prepare them is to cut them into “hedgehogs”:
Just stand the mango on its stem end and slice each side off by cutting as close as you can to the seed that runs through the middle. Then take each “cheek” and make parallel slices through the length of the mango down to (but not through) the skin. Turn and make palallel slices width-wise. Then press on the skin side to flip the mango inside out, making a little hedgehog. Kids (and parents like me) love to eat the mango flesh right off the hedgehog (have napkins ready!) but if you’re using the mango in a dish, you can easily slice the cubes off the skin. Don’t neglect to use the mango around the seed–there’s usually a good bit clinging to it. (If you’ve never done this before, check out one of the many mango-cutting videos available online.)
Mangoes and black beans just seem to belong together, so for lunch one day last week, I seasoned some black beans, threw together some mango salsa, and piled them both on some baby lettuce that I’d tossed with a little white balsamic vinaigrette. I used the black beans hot off the stove so they wilted the lettuce a little (I like that), but you can also chill both the beans and the salsa for a truly cold salad. And, if you’re into the “salad in a jar”thing, you can layer the cold ingredients in mason jars to grab and eat throughout the week. Just put the ingredients into the jar in reverse order–salsa on the bottom, beans in the middle, and greens on top. Just before serving, drizzle on a little salad dressing, shake, pour into a bowl, and enjoy. I used the recipes below, along with about a pound of lettuce, to make two huge salads, but since most people don’t eat industrial-sized salads like I do, I’ve calculated the nutrition using four servings. If you’re a ginormous salad eater like me, just double the numbers.
Mango-Cucumber Salsa
This salsa looks best if you use it right away but tastes better if you chill it and allow the flavors to blend for a few hours.
Ingredients
- 2 small mangoes, diced (about 1 1/2 cups)
- 1/2 large cucumber, peeled, seeded, and diced
- 1/4 cup diced red onion
- 1 jalapeño pepper, seeded and finely chopped
- 1 tablespoon lime juice
- 1/4 teaspoon red pepper, or to taste
- Salt to taste
Instructions
- Combine all ingredients in a medium-sized bowl. Cover and refrigerate until ready to use.
Preparation time: 15 minute(s) | Cooking time: 0 minute(s)
Number of servings (yield): 4
Nutrition (per serving): 51 calories, 2 calories from fat, <1g total fat, 0mg cholesterol, 2.4mg sodium, 163.6mg potassium, 12.7g carbohydrates, 1.7g fiber, 9.9g sugar, <1g protein, 1.6 points.
Easy Black Beans
This simple recipe is great for when you’re short on time, but if you’re not in a hurry, you can make it even tastier by sauteing a small onion, a clove or two of minced garlic, and half of a diced jalapeno pepper before adding the beans to the pan.
Ingredients
- 1 16-ounce can black beans, drained and rinsed
- 1/2 cup diced fresh tomatoes (or halved grape tomatoes)
- 3/4 teaspoon cumin
- 1/2 teaspoon Ancho chile powder
- 1/4 teaspoon red pepper, or to taste
- Salt to taste
Instructions
- Combine all ingredients in a saucepan or microwaveable container. Bring to a simmer on medium-high heat (or high powder) and cook for about 5 minutes.
Notes
If you’re really pressed for time, you can substitute 1/2 cup of salsa for the tomatoes, salt, and red pepper.
Preparation time: 5 minute(s) | Cooking time: 6 minute(s)
Number of servings (yield): 4
Nutrition (per serving): 120 calories, 6 calories from fat, <1g total fat, 0mg cholesterol, 208.9mg sodium, 374.2mg potassium, 21.7g carbohydrates, 7.9g fiber, <1g sugar, 7.9g protein, 3.5 points.
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