First, think about what you already cook. Perhaps it is meat, potatoes and two vegetables? From now make those vegetables more exciting. Start to centralize those as the main flavours. Instead of plain broccoli (which is extremely good for you by the way) put them in a sauce. You might be the queen of the rue sauce already and can just add grated cheese, garlic or lemon. This was last night's instant happiness: Just stirred in curry powder for a light curry mayonnaise.
All you need to remember is that carbohydrates break down and give you energy and warmth. Meat never breaks down. Some people have been found with meat in their stomachs dated from 40 years earlier.
What will we do for protein though, I hear you ask? Do not worry!
1. Veggies: Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams. You get the idea.
2. Hemp. No, you don’t have to get high to get your protein. But toss 30 grams of hemp powder in your smoothie and get about 11 grams of protein – just like that.
3. Non-Dairy Milk. Got (soy) milk? A mere 1 cup of soy or almond milk can pack about 7-9 grams of protein. Eat with some fortified cereal and you’ve got a totally vegan-friendly breakfast.
4. Nut Butter. Eat up your peanut butter, almond butter and cashew butter. A couple of tablespoons of any one of these will get you 8 grams of protein.
5. Quinoa. I kinda think quinoa is God’s gift to vegans (and gluten-free peeps!), as it’s versatile, delicious and delivers about 9 grams of protein per cup.
6. Tofu. Four ounces of tofu will get you about 9 grams of protein. And at about 2 bucks a pop, it’s a cheap vegan’s BFF.
7. Lentils. With lentils, you can make rice dishes, veggie burgers, casseroles and more. One cup cooked delivers a whopping 18 grams of protein!
8. Beans. They really are the magical fruit. With one cup of pinto, kidney or black beans, you’ll get about 13-15 grams of protein, a full belly and heart-healthy fiber.
9. Tempeh. One cup of tempeh packs abour 30 grams of protein! That’s more than 5 eggs or a regular hamburger patty.
10. Sprouted-grain bread. Pack a sandwich with vegan sprouted-grain bread and you’ll get about 10 grams of protein in the bread alone.
Sources of protein, from www.mindbodygreen.com
My extra note: Most of these can be found in your local health food shop.
If you're buying from a supermarket buy organic vegetables and fruit. At least just ask for them. The more people ask for them, the more supermarkets will feel the need to have them on offer. This way, gradually we will get the chemically sprayed foods off the shelves!! When I first went veggie, I asked in every restaurant and delicatessen for something appetizing. Now they all offer something. e.g.. O-Briens sandwiches with Guacamole - from Avocados (extremely good for you) and humus - from Chickpeas (extremely good for you)!
It was interesting to watch Prime Time discuss the findings of the World Health Organization report that processed meat and red meat cause cancer. At no point did they ask why? Is this going to be yet another missed opportunity to inform people about
How to look after themselves?
What things they are eating that could be detrimental to their health
Something to try out if you are already ill, that might make you better?
My feeling is that people should take this report as a God-send from an independent organization trying to let us know the truth about cancer, that we are doing it to ourselves through our food choices and to feel empowered by the knowledge and chance to strike a new course in the kitchen!
For more information or support with cooking, nutrition and change management in general, please get in touch info@healingbyfranc.com or come to Harmony Hall, Co. Kilkenny for a course! We also can provide a week's meals prepared as a starter kit
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