Guest guest Posted July 20, 2008 Report Share Posted July 20, 2008 Serene wrote: > I juve love this list. Er, rather, " just love " . > 1) Which fat-free vegan recipe(s) do(es) your family always enjoy? Punk Rock Chickpea Gravy made with no oil. This is, hands-down, the favorite vegan food in my house, if you don't count fresh fruit. > 2) Which fat-free vegan recipe is really easy, but comes out > looking/tasting like it must have been a lot of work? The mini-quiches: http://blog.fatfreevegan.com/2006/12/mini-crustless-tofu-quiches.html > > 3) What fat-free vegan recipe do you make if you have to take > something to a potluck? Always the quinoa salad: http://blog.fatfreevegan.com/2006/07/international-quinoa-salad.html > 4) A heavy meat-eater is coming to eat and is fine with being served > vegan food, but you want to impress the person. What fat-free vegan > thing do you make? Usually maple-glazed seitan (bake seitan strips that have been tossed with soy sauce, slivered onions, a pinch of rosemary, garlic, and just a bit of real maple syrup). > > 5) Are there any fat-free vegan recipes you love that are good to > make lots of and freeze some of it? I always try to make enough of the colorful chili to freeze: http://www.fatfreevegan.com/beans/red_gold.shtml Serene Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 21, 2008 Report Share Posted July 21, 2008 Serene, Can I have the punk rock garbanzo gravy recipe. Is it good over veggies? Thanks. Maureen Serene <serene-lists Sent: Sunday, July 20, 2008 2:46:42 PMRe: Looking for some ideas Serene wrote:> I juve love this list.Er, rather, "just love".> 1) Which fat-free vegan recipe(s) do(es) your family always enjoy?Punk Rock Chickpea Gravy made with no oil. This is, hands-down, the favorite vegan food in my house, if you don't count fresh fruit.> 2) Which fat-free vegan recipe is really easy, but comes out> looking/tasting like it must have been a lot of work?The mini-quiches: http://blog. fatfreevegan. com/2006/ 12/mini-crustles s-tofu-quiches. html>> 3) What fat-free vegan recipe do you make if you have to take> something to a potluck?Always the quinoa salad: http://blog. fatfreevegan. com/2006/ 07/international -quinoa-salad. html> 4) A heavy meat-eater is coming to eat and is fine with being served> vegan food, but you want to impress the person. What fat-free vegan> thing do you make?Usually maple-glazed seitan (bake seitan strips that have been tossed with soy sauce, slivered onions, a pinch of rosemary, garlic, and just a bit of real maple syrup).>> 5) Are there any fat-free vegan recipes you love that are good to> make lots of and freeze some of it?I always try to make enough of the colorful chili to freeze: http://www.fatfreev egan.com/ beans/red_ gold.shtmlSerene Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 21, 2008 Report Share Posted July 21, 2008 maureen smith wrote: > Serene, Can I have the punk rock garbanzo > gravy recipe. Is it good over veggies? It's fabulous on anything. I make pot pie and farmer's (vegan shepherd's) pie with it, too. This the version with my notes and stuff. It was totally worth the price of the book (Vegan with a Vengeance), so I do recommend buying the book: Punk Rock Chickpea Gravy makes about 3 cups 1/4 C all purpose flour Approximately 2 1/2 C water 1 Tbs olive oil 1 medium sized onion, quartered and sliced thin 2 tsp mustard seeds 3 cloves garlic, minced 2 C cooked chickpeas, or 1 can, rinsed and drained 2 pinches ground cumin 2 pinches paprika 1 pinch dried rosemary 1 pinch dried thyme 1 pinch dried oregano 1 pinch dried coriander 3 Tbs soy sauce juice of 1 lemon 1/4 C nutritional yeast Mix the flour with 2 cups of water until the flour is mostly dissolved. Heat a large skillet over medium heat. Add the olive oil, onions and mustard seeds; cook for 10 minutes, stirring occasionally until the onions are browned and the mustard seeds are toasted. Add the garlic and saute for 2 minutes more. Add the chickpeas; use a potato masher to mash them -- you don't want to mash them into a paste, just make sure each one is broken up although if there are a few whole ones left, that is ok. Add the herbs and spices, soy sauce, and lemon juice. Scrape the bottom of the pan to loosen any browned bits of onion. Lower heat and pour the flour mixture into the pan. Stir constantly until a thick gravy forms. Stir in the nutritional yeast. If it looks too thick and pasty, add more water and mix well. It may look like it doesn't want any more water added to it, but just keep mixing and it will loosen up. Keep warm until ready to serve. Notes: I didn't have any mustard seeds, so I used 1/2 tsp of ground mustard powder instead, and added with the onions as the recipe said. I tasted the gravy before I added the nutritional yeast, because I'm not a big fan of nutritional yeast, and the gravy was yummy without it, but I decided to make the recipe as written. Am I glad that I did! It was good before, but with the nutritional yeast, it was simply divine! Isa says that once you eat this gravy, you will make it once a week. I concur. This is a very filling meal. Add a salad and that's all you'll want to eat. Trust me on this. Serves 4 to 6. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 21, 2008 Report Share Posted July 21, 2008 http://whatimcookingnow.blogspot.com/2006/03/vegan-with-vengeance.html - maureen smith Sunday, July 20, 2008 7:45 PM Re: Looking for some ideas Serene, Can I have the punk rock garbanzo gravy recipe. Is it good over veggies? Thanks. Maureen Serene <serene-lists (AT) serenepages (DOT) org> Sent: Sunday, July 20, 2008 2:46:42 PMRe: Looking for some ideas Serene wrote:> I juve love this list.Er, rather, "just love".> 1) Which fat-free vegan recipe(s) do(es) your family always enjoy?Punk Rock Chickpea Gravy made with no oil. This is, hands-down, the favorite vegan food in my house, if you don't count fresh fruit.> 2) Which fat-free vegan recipe is really easy, but comes out> looking/tasting like it must have been a lot of work?The mini-quiches: http://blog. fatfreevegan. com/2006/ 12/mini-crustles s-tofu-quiches. html>> 3) What fat-free vegan recipe do you make if you have to take> something to a potluck?Always the quinoa salad: http://blog. fatfreevegan. com/2006/ 07/international -quinoa-salad. html> 4) A heavy meat-eater is coming to eat and is fine with being served> vegan food, but you want to impress the person. What fat-free vegan> thing do you make?Usually maple-glazed seitan (bake seitan strips that have been tossed with soy sauce, slivered onions, a pinch of rosemary, garlic, and just a bit of real maple syrup).>> 5) Are there any fat-free vegan recipes you love that are good to> make lots of and freeze some of it?I always try to make enough of the colorful chili to freeze: http://www.fatfreev egan.com/ beans/red_ gold.shtmlSerene Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 21, 2008 Report Share Posted July 21, 2008 Hi Serene and all, I thought I might contribute to #3) What fat-free vegan recipe do you make if you have to take something to a potluck? I like to take my sweet bean chili because it's easy (uses canned beans) and tastes great. It's kind of a cross between baked beans and chili. Sorry I don't have specific amounts, I just bung in whatever's on hand. Sweet Bean Chili Soak 1/2 cup of dry TVP in mixture of Soy sauce, veggie broth, Braggs amino acid and enough water to cover TVP. Soak until vegetables (below) are done. (Or just use veggie burger crumbles.) Saute the following: 1 ea red, yellow and orange pepper, seeded and diced medium small 1 large sweet onion, diced medium small When onions are translucent and carmelizing, add minced garlic to taste (I use 2-3 cloves or a couple teaspoons from a jar.) Saute for a minute or so more and move veggies to edges of pan. Pour off excess TVP soaking liquid and discard. Add TVP to center of saute pan, brown for a few minutes. (Should dry up a bit.) Add: 1 large can Bush's vegetarian baked beans 1 can black beans 1 can white beans (if you like more beans, add 1 more can of any other kind of beans you like!) 1 cup ketchup Add the canned goods and leave on simmer for at least 15 minutes. I've thrown it all in a crockpot at this point and left it for hours. I then take the crockpot to the potluck. Good luck, Ronda in OR Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2008 Report Share Posted July 25, 2008 Treebelly wrote: > Hi Serene and > all, I thought I might contribute to #3) What fat-free vegan recipe > do you make if you have to take something to a potluck? > > I like to take my sweet bean chili because it's easy (uses canned > beans) and tastes great. It's kind of a cross between baked beans > and chili. Sorry I don't have specific amounts, I just bung in > whatever's on hand. > > Sweet Bean Chili This sounds good. I bet James would love it. Thanks! Serene Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 14, 2009 Report Share Posted September 14, 2009 Hi everyone, My name is Verla, and some of you already know me since I have been around the community for a long time. I have just gone through a complete physical exam with all sorts of tests and one of the things that doesn't look so good is the level of my LDL cholesterol (the bad stuff) compared to my HDL. Since I am resistant to medication, my nice doctor urged me to see their clinic nutritionist for some ideas. She turned out to be very willing to work with me in terms of my RR program. One of the things I agreed to do was to work on changing three of my meals each week to vegetarian meals. One small complicating factor is that I am also to remove high fat cheeses from my diet, as well as butter. I feel like a newbie on step one. I need a minimum of 30 grams of protein per meal. I am at a loss to know which proteins I should combine to have a complete protein meal, and figuring the protein for vegetarian dishes is a bit daunting as well. What I've looked up on the internet so far provides amounts like 6 to 12 grams of protein per serving. Yikes, this suddenly doesn't seem as easy as I thought at first. Can you give me some examples of meals you eat that are nutritious and fit the bill? Tasty would help too, lol! Verla Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 14, 2009 Report Share Posted September 14, 2009 Hi Verla, Very interesting post. My best friend was in the same situation 6 months ago. By making several changes to his food & habits he's doing great & feeling like a new person. My menu for dinner for this Monday & Tuesday night, is stir fried tofu with shredded carrots, peanuts, bean sprouts, & celery over brown rice. I like hot mustard, so I stir it in. A whole block of tofu has 40 grams of protein so I put 1.5 blocks in and make two meals... Three meals a week, should be a snap for you. Bob Sent on the Sprint® Now Network from my BlackBerry® " joysday2000 " <verlavester Sun, 13 Sep 2009 23:59:52 looking for some ideas Hi everyone, My name is Verla, and some of you already know me since I have been around the community for a long time. I have just gone through a complete physical exam with all sorts of tests and one of the things that doesn't look so good is the level of my LDL cholesterol (the bad stuff) compared to my HDL. Since I am resistant to medication, my nice doctor urged me to see their clinic nutritionist for some ideas. She turned out to be very willing to work with me in terms of my RR program. One of the things I agreed to do was to work on changing three of my meals each week to vegetarian meals. One small complicating factor is that I am also to remove high fat cheeses from my diet, as well as butter. I feel like a newbie on step one. I need a minimum of 30 grams of protein per meal. I am at a loss to know which proteins I should combine to have a complete protein meal, and figuring the protein for vegetarian dishes is a bit daunting as well. What I've looked up on the internet so far provides amounts like 6 to 12 grams of protein per serving. Yikes, this suddenly doesn't seem as easy as I thought at first. Can you give me some examples of meals you eat that are nutritious and fit the bill? Tasty would help too, lol! Verla Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 14, 2009 Report Share Posted September 14, 2009 Thanks Bob. I will make this my first attempt :-) So tofu would be a complete protein, right? And you add the peanuts for flavor? Would you stir fry it in peanut oil or olive oil, or something else? I definitely like the idea of making more than one meal at a time, so I will get two blocks of tofu and use the 1.5, since that would give me 30 grams of protein. You know what I'm having for dinner tonight, then, lol. Verla , yogabob7 wrote: > > Hi Verla, > > Very interesting post. > > My best friend was in the same situation 6 months ago. By making several changes to his food & habits he's doing great & feeling like a new person. > > My menu for dinner for this Monday & Tuesday night, is stir fried tofu with shredded carrots, peanuts, bean sprouts, & celery over brown rice. I like hot mustard, so I stir it in. A whole block of tofu has 40 grams of protein so I put 1.5 blocks in and make two meals... > > Three meals a week, should be a snap for you. > > Bob > Sent on the Sprint® Now Network from my BlackBerry® > > > " joysday2000 " <verlavester > > Sun, 13 Sep 2009 23:59:52 > > looking for some ideas > > > Hi everyone, > > My name is Verla, and some of you already know me since I have been around the community for a long time. I have just gone through a complete physical exam with all sorts of tests and one of the things that doesn't look so good is the level of my LDL cholesterol (the bad stuff) compared to my HDL. > > Since I am resistant to medication, my nice doctor urged me to see their clinic nutritionist for some ideas. She turned out to be very willing to work with me in terms of my RR program. One of the things I agreed to do was to work on changing three of my meals each week to vegetarian meals. > > One small complicating factor is that I am also to remove high fat cheeses from my diet, as well as butter. > > I feel like a newbie on step one. I need a minimum of 30 grams of protein per meal. > > I am at a loss to know which proteins I should combine to have a complete protein meal, and figuring the protein for vegetarian dishes is a bit daunting as well. What I've looked up on the internet so far provides amounts like 6 to 12 grams of protein per serving. Yikes, this suddenly doesn't seem as easy as I thought at first. > > Can you give me some examples of meals you eat that are nutritious and fit the bill? Tasty would help too, lol! > > Verla > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 14, 2009 Report Share Posted September 14, 2009 Hi Verla, I use Olive Oil. Peanuts for extra texture mostly. I also use extra firm tofu as well, just like it better. Feel like were having dinner together, funny huh... Bob Sent on the Sprint® Now Network from my BlackBerry® " joysday2000 " <verlavester Mon, 14 Sep 2009 13:33:13 Re: looking for some ideas Thanks Bob. I will make this my first attempt :-) So tofu would be a complete protein, right? And you add the peanuts for flavor? Would you stir fry it in peanut oil or olive oil, or something else? I definitely like the idea of making more than one meal at a time, so I will get two blocks of tofu and use the 1.5, since that would give me 30 grams of protein. You know what I'm having for dinner tonight, then, lol. Verla , yogabob7 wrote: > > Hi Verla, > > Very interesting post. > > My best friend was in the same situation 6 months ago. By making several changes to his food & habits he's doing great & feeling like a new person. > > My menu for dinner for this Monday & Tuesday night, is stir fried tofu with shredded carrots, peanuts, bean sprouts, & celery over brown rice. I like hot mustard, so I stir it in. A whole block of tofu has 40 grams of protein so I put 1.5 blocks in and make two meals... > > Three meals a week, should be a snap for you. > > Bob > Sent on the Sprint® Now Network from my BlackBerry® > > > " joysday2000 " <verlavester > > Sun, 13 Sep 2009 23:59:52 > > looking for some ideas > > > Hi everyone, > > My name is Verla, and some of you already know me since I have been around the community for a long time. I have just gone through a complete physical exam with all sorts of tests and one of the things that doesn't look so good is the level of my LDL cholesterol (the bad stuff) compared to my HDL. > > Since I am resistant to medication, my nice doctor urged me to see their clinic nutritionist for some ideas. She turned out to be very willing to work with me in terms of my RR program. One of the things I agreed to do was to work on changing three of my meals each week to vegetarian meals. > > One small complicating factor is that I am also to remove high fat cheeses from my diet, as well as butter. > > I feel like a newbie on step one. I need a minimum of 30 grams of protein per meal. > > I am at a loss to know which proteins I should combine to have a complete protein meal, and figuring the protein for vegetarian dishes is a bit daunting as well. What I've looked up on the internet so far provides amounts like 6 to 12 grams of protein per serving. Yikes, this suddenly doesn't seem as easy as I thought at first. > > Can you give me some examples of meals you eat that are nutritious and fit the bill? Tasty would help too, lol! > > Verla > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 14, 2009 Report Share Posted September 14, 2009 > Hi Verla, So nice to meet you! You will get lots of good ideas from this group. Once easy peasy meal that I made recently and posted was: Quinoa Pilaf and Black Bean Stew. All I did was cook quinoa per instructions, and saute it with onions, celery and carrots. Do you like quinoa? I love it! It is as easy to cook as rice but so nutritious! It has quite a bit of protein. Toss some slivered toasted almonds into the pilaf. Next I heated a can of black beans, added some cumin, chili powder, sea salt and pepper. A side dish of collard greens wilted with olive oil and sea salt? Sometimes I am too lazy to make a salad! Adding some tempeh would have boosted the protein content higher. If your protein content of your meal was a bit low, for example, if you did not add tempeh, having some fresh fruit such as berries with low or non fat ricotta might be a nice way to round out your meal. Best wishes and best of health and let us know how it is going, and what has been yummy in your exploration of veg meals! Janine > > Hi everyone, > > My name is Verla, and some of you already know me since I have been > around the community for a long time. I have just gone through a > complete physical exam with all sorts of tests and one of the things > that doesn't look so good is the level of my LDL cholesterol (the > bad stuff) compared to my HDL. > > Since I am resistant to medication, my nice doctor urged me to see > their clinic nutritionist for some ideas. She turned out to be very > willing to work with me in terms of my RR program. One of the > things I agreed to do was to work on changing three of my meals each > week to vegetarian meals. > > One small complicating factor is that I am also to remove high fat > cheeses from my diet, as well as butter. > > I feel like a newbie on step one. I need a minimum of 30 grams of > protein per meal. > > I am at a loss to know which proteins I should combine to have a > complete protein meal, and figuring the protein for vegetarian > dishes is a bit daunting as well. What I've looked up on the > internet so far provides amounts like 6 to 12 grams of protein per > serving. Yikes, this suddenly doesn't seem as easy as I thought at > first. > > Can you give me some examples of meals you eat that are nutritious > and fit the bill? Tasty would help too, lol! > > Verla > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 15, 2009 Report Share Posted September 15, 2009 Verla, how *great* to see you here!! <waving> Gosh, I know it can seem daunting to consider going veg even for a few meals a week. Nano steps, duckie, nano steps. One thing that might take a concern off your plate: most folks now don't worry about " completing " the protein at any given meal. It's thought that a variety of proteins throughout the day will work just fine. I like Bob's suggestion -- firm tofu is a very dense protein. Works well for me and is so versatile. There are so many ways to prepare it -- cube it and stir-fry (or plop in soup), slice it and marinate then bake it, smash it up (works best with medium firm tofu) with seasonings and " scramble " it, mash it up and use in place of some (or all) of the cheese in lasagna, dice it & mix with mayo/mustard/whatever and season like egg salad...and a zillion other ways. There's also tempeh, a fermented soybean product. It's chewier than tofu and has a distinct flavor. I use it cubed in a Thai red curry that I make occasionally. You might already have read Kathleen's article about soy (I highly recommend it)...if you're a woman in her childbearing years, less soy is better (not every day). After menopause, it seems that a daily serving is ok for most women. Beans and lentils are another good source of protein, though they're not so dense (they have a hefty amount of carbs along w/the protein). I use them *with* a denser protein like some tofu or an egg...and I add about a half of my regular serving of brown. Beans + my regular amount of brown = ucky tummy for me. But you know how to figure out stuff like this for yourself! <smile> If you can eat wheat, seitan might be a good option. It's the gluten part of the wheat -- high protein, low carb. You can buy it already prepared, usually in either the fridge or frozen section of your HFS. Or you can make it yourself. It's like making the spongiest bread you can imagine! There's also a mushroom-based protein food called Quorn. Comes in different varieties & lots of people like it. I don't know much about it because I don't like mushrooms, LOL. Have you taken a look at the Files section of the list? There's a handy list of vegetarian protein sources you might find useful. I know you're not a newbie, so I did go on a bit here <sheepish grin>. Hope it wasn't too much. cheers, Cinzia Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 15, 2009 Report Share Posted September 15, 2009 Hi Verla, welcome to the list! I think you've gotten some great ideas so far! One meal I like to make often and have in the freezer is Cincinati Chili made with Quorn crumbles. Most Quorn products have quite a bit of sweeteners in them, but the crumbles are almost without. I use them in place of ground beef with beans, tomato paste, water and seasoning and cook up in the crock pot. I serve it over brown rice, and it freezes very well! I will try to find the exact recipe to post. Heather There are two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle. --Albert Einstein ________________________________ joysday2000 <verlavester Sunday, September 13, 2009 7:59:52 PM looking for some ideas Hi everyone, My name is Verla, and some of you already know me since I have been around the community for a long time. I have just gone through a complete physical exam with all sorts of tests and one of the things that doesn't look so good is the level of my LDL cholesterol (the bad stuff) compared to my HDL. Since I am resistant to medication, my nice doctor urged me to see their clinic nutritionist for some ideas. She turned out to be very willing to work with me in terms of my RR program. One of the things I agreed to do was to work on changing three of my meals each week to vegetarian meals. One small complicating factor is that I am also to remove high fat cheeses from my diet, as well as butter. I feel like a newbie on step one. I need a minimum of 30 grams of protein per meal. I am at a loss to know which proteins I should combine to have a complete protein meal, and figuring the protein for vegetarian dishes is a bit daunting as well. What I've looked up on the internet so far provides amounts like 6 to 12 grams of protein per serving. Yikes, this suddenly doesn't seem as easy as I thought at first. Can you give me some examples of meals you eat that are nutritious and fit the bill? Tasty would help too, lol! Verla Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 15, 2009 Report Share Posted September 15, 2009 Hi friends, I read Cinzia's comment with interest, and just pasted the quote below, can I ask if this is what most people do who are totally vegetarian and following RR? My biggest challenge is getting low blood sugar kinds of feelings if I'm not super careful about protein. I'm still learning and would love to know more about this specifically. I always love Cinzia's posts! And all your posts! I hope you all are having a lovely day! Janine Quote: One thing that might take a concern off your plate: most folks now don't worry about " completing " the protein at any given meal. It's thought that a variety of proteins throughout the day will work just fine. cheers, Cinzia Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 16, 2009 Report Share Posted September 16, 2009 Hi Janine, You know, I should have been more specific when I wrote " most folks " . I was meaning most vegetarians in general, not necessarily on this list/following RR. I'm glad you asked about this <smile>. The protein-completing issue was raised (to the best of my knowledge) back in the 1970's. Since then, the general opinion has shifted toward what I wrote below. I'd bet that there are some people who still believe that protein completion is important, and I myself would be more careful in this regard if I were vegan (which I'm not). You point out a great thing here: it really depends on each person and her/his body. Sounds like you're really in tune with yours and how she reacts. Fabulous! <giving you a high five> I like to combine vegetarian proteins to get enough density. I wonder if there's some element of protein completion going on here, unconsciously (whether it's my old beliefs -- I didn't eat meat for 25 years -- or my body saying she needs this, or some combo!). It'd be fascinating to me to see over the long term how we SS folk do a vegetarian diet...to see what we find works/doesn't work for us & how many of these things we have in common. I do eat some meat now, as my body clearly asks for it, but most of my meals are vegetarian (which is what I prefer generally). I can hardly wait for menopause so I can have more soy, LOLOL. Cinzia , Janine Acevedo <janine wrote: > > > > Hi friends, > I read Cinzia's comment with interest, and just pasted the quote > below, can I ask if this is what most people do who are totally > vegetarian and following RR? My biggest challenge is getting low blood > sugar kinds of feelings if I'm not super careful about protein. > I'm still learning and would love to know more about this > specifically. I always love Cinzia's posts! And all your posts! > I hope you all are having a lovely day! > Janine > > > > > Quote: > One thing that might take a concern off your plate: most folks now > don't worry about " completing " the protein at any given meal. It's > thought that a variety of proteins throughout the day will work just > fine. > > cheers, Cinzia > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 16, 2009 Report Share Posted September 16, 2009 Hi Janine, I don't worry about combining proteins. I remember that from the 70's and 80's too. I really trust my body to tell me what she needs. There's a definite " dense protein " feeling that I recognize. So I include local eggs, a little fish, and once every few months now some meat. I've been able to eat fewer animal products as time goes on. Like Cinzia, I mix and match proteins at most meals. I find it interesting that lots of us on this list intuitively do that. Like you, I count the protein first and then add browns, even when some of them count as both. I always love reading your posts. JoEllen , Janine Acevedo <janine wrote: > > > > Hi friends, > I read Cinzia's comment with interest, and just pasted the quote > below, can I ask if this is what most people do who are totally > vegetarian and following RR? My biggest challenge is getting low blood > sugar kinds of feelings if I'm not super careful about protein. > I'm still learning and would love to know more about this > specifically. I always love Cinzia's posts! And all your posts! > I hope you all are having a lovely day! > Janine > > > > > Quote: > One thing that might take a concern off your plate: most folks now > don't worry about " completing " the protein at any given meal. It's > thought that a variety of proteins throughout the day will work just > fine. > > cheers, Cinzia > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 16, 2009 Report Share Posted September 16, 2009 Hi Verla, Nice to see you here. I agree, tasty is paramount! Everything I eat has to be tasty! I love starting with soup and adding things to it so I have a big bowl of everything. So bean soup with added seitan (Cinzia mentioned that) or hard boiled eggs works well. I also add some combination of green beans, kale, broccoli and cauliflower. I like Sunshine Burgers. The falafel ones have 10g. protein each. I cook one and add almond cheese (it's better than mozzerella, in my opinion). One could easily eat two-they're not too big. I put it on whole grain bread with dill relish, mustard, tomato paste and hummus. I also like Amy's frozen black bean/vegetable enchiladas (10g). I add the infamous almond cheese, refried beans and broccoli or green beans. It would be easy to add extra tofu or seitan. I also make peanut butter " cookies " and top off protein with those. Or I'll just put nut butter on a rice cake. Then there's always scrambled eggs with broccoli, refried beans and pesto. JoEllen , " joysday2000 " <verlavester wrote: > > Hi everyone, > > My name is Verla, and some of you already know me since I have been around the community for a long time. I have just gone through a complete physical exam with all sorts of tests and one of the things that doesn't look so good is the level of my LDL cholesterol (the bad stuff) compared to my HDL. > > Since I am resistant to medication, my nice doctor urged me to see their clinic nutritionist for some ideas. She turned out to be very willing to work with me in terms of my RR program. One of the things I agreed to do was to work on changing three of my meals each week to vegetarian meals. > > One small complicating factor is that I am also to remove high fat cheeses from my diet, as well as butter. > > I feel like a newbie on step one. I need a minimum of 30 grams of protein per meal. > > I am at a loss to know which proteins I should combine to have a complete protein meal, and figuring the protein for vegetarian dishes is a bit daunting as well. What I've looked up on the internet so far provides amounts like 6 to 12 grams of protein per serving. Yikes, this suddenly doesn't seem as easy as I thought at first. > > Can you give me some examples of meals you eat that are nutritious and fit the bill? Tasty would help too, lol! > > Verla > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 16, 2009 Report Share Posted September 16, 2009 , Janine Acevedo <janine wrote: Hi Janine, Thanks for these ideas. This sounds like a really good meal, except I have found collard greens to be really tough without hours of cooking (only have one experiment with these, however). You just steam or saute them briefly? My black beans only have 14 grams of protein per cup, though, and I don't think I could eat two cups along with other foods. So tell me about tempeh, what does it look like, will I find it in the store near the tofu? Is it like tofu? I would like to try the black bean stew with some tempeh added. Verla > > > Hi Verla, > So nice to meet you! You will get lots of good ideas from this group. > Once easy peasy meal that I made recently and posted was: > Quinoa Pilaf and Black Bean Stew. > All I did was cook quinoa per instructions, and saute it with onions, > celery and carrots. Do you like quinoa? I love it! It is as easy to > cook as rice but so nutritious! It has quite a bit of protein. Toss > some slivered toasted almonds into the pilaf. Next I heated a can of > black beans, added some cumin, chili powder, sea salt and pepper. > A side dish of collard greens wilted with olive oil and sea salt? > Sometimes I am too lazy to make a salad! > Adding some tempeh would have boosted the protein content higher. If > your protein content of your meal was a bit low, for example, if you > did not add tempeh, having some fresh fruit such as berries with low > or non fat ricotta might be a nice way to round out your meal. > Best wishes and best of health and let us know how it is going, and > what has been yummy in your exploration of veg meals! > Janine > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 16, 2009 Report Share Posted September 16, 2009 Thanks to everyone about the advice regarding protein, and ongoing exploration! Verla, I roll up collard greens and slice them thinly, chiffonade I think it may be called? Then I just cook them down until they look quite soft. But I know lots of people like them really cooked so they get very, very tender. Kinda Southern (I said in a Southern accent). Tempeh is often found near Tofu in the grocery store. It is a fermented soy product. Makes it sound so very...appetizing! Tempeh takes on the flavor of what it is cooked with. There are a lot of varieties. I would suggest google searching and see what looks good to you, and then search some tempeh recipes, then browse your local grocery or health food store. A field trip! My own view: I don't like tempeh just plain. Janine On Sep 16, 2009, at 7:03 AM, joysday2000 wrote: > , Janine Acevedo > <janine wrote: > Hi Janine, > > Thanks for these ideas. This sounds like a really good meal, except > I have found collard greens to be really tough without hours of > cooking (only have one experiment with these, however). You just > steam or saute them briefly? > > My black beans only have 14 grams of protein per cup, though, and I > don't think I could eat two cups along with other foods. So tell me > about tempeh, what does it look like, will I find it in the store > near the tofu? Is it like tofu? I would like to try the black bean > stew with some tempeh added. > > Verla > > > > > > Hi Verla, > > So nice to meet you! You will get lots of good ideas from this > group. > > Once easy peasy meal that I made recently and posted was: > > Quinoa Pilaf and Black Bean Stew. > > All I did was cook quinoa per instructions, and saute it with > onions, > > celery and carrots. Do you like quinoa? I love it! It is as easy to > > cook as rice but so nutritious! It has quite a bit of protein. Toss > > some slivered toasted almonds into the pilaf. Next I heated a can of > > black beans, added some cumin, chili powder, sea salt and pepper. > > A side dish of collard greens wilted with olive oil and sea salt? > > Sometimes I am too lazy to make a salad! > > Adding some tempeh would have boosted the protein content higher. If > > your protein content of your meal was a bit low, for example, if you > > did not add tempeh, having some fresh fruit such as berries with low > > or non fat ricotta might be a nice way to round out your meal. > > Best wishes and best of health and let us know how it is going, and > > what has been yummy in your exploration of veg meals! > > Janine > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 16, 2009 Report Share Posted September 16, 2009 Hi Cinzia, It's great to be on a list with you! Yes, I do knows about minimizing soy -- I have one serving a day and started it to control hot flashes. It worked wonderfully and I have just maintained it in my shake every day. But I will just use almond milk in my shake on days when I'm having soy. So I think now I have 3 soy choices to try. Tofu, which I prepared as Bob suggested and it turned out pretty good. I bought extra firm and remember a vegetarian friend fixing it for dinner one night and squeezing all the liquid out with papers towels so it would brown a little in the oil and I tried to replicate that -- with modest success. I will look for TVP and tempeh today or tomorrow. That would give me 3 different choices, all soy, but I think that's okay. And if I make enough for lunch the next day each time, I will be able to space them out so I won't get tired of them. I've had seitan and thought it was very good. The nutritionist I saw also encouraged me to remove wheat from my diet but I rarely eat wheat so am not focusing on that. I will save the seitan/wheat for farther down the road when I feel like I can play with some new variables. Yes, nano steps. I am amazed at the things you do with tofu, and no, I haven't checked the files section, duh, I will do that. I do like mushrooms but never heard of Quorn, my gosh! I will just have to spend more time poking around a good HFS I guess. Lovely to 'talk' to you, Cinzia! Remembering to breathe and work with those nano steps, Verla , " cinziatre " <cmarchesani wrote: > > Verla, how *great* to see you here!! <waving> > > Gosh, I know it can seem daunting to consider going veg even for a few meals a week. Nano steps, duckie, nano steps. > > One thing that might take a concern off your plate: most folks now don't worry about " completing " the protein at any given meal. It's thought that a variety of proteins throughout the day will work just fine. > > I like Bob's suggestion -- firm tofu is a very dense protein. Works well for me and is so versatile. There are so many ways to prepare it -- cube it and stir-fry (or plop in soup), slice it and marinate then bake it, smash it up (works best with medium firm tofu) with seasonings and " scramble " it, mash it up and use in place of some (or all) of the cheese in lasagna, dice it & mix with mayo/mustard/whatever and season like egg salad...and a zillion other ways. > > There's also tempeh, a fermented soybean product. It's chewier than tofu and has a distinct flavor. I use it cubed in a Thai red curry that I make occasionally. > > You might already have read Kathleen's article about soy (I highly recommend it)...if you're a woman in her childbearing years, less soy is better (not every day). After menopause, it seems that a daily serving is ok for most women. > > Beans and lentils are another good source of protein, though they're not so dense (they have a hefty amount of carbs along w/the protein). I use them *with* a denser protein like some tofu or an egg...and I add about a half of my regular serving of brown. Beans + my regular amount of brown = ucky tummy for me. But you know how to figure out stuff like this for yourself! <smile> > > If you can eat wheat, seitan might be a good option. It's the gluten part of the wheat -- high protein, low carb. You can buy it already prepared, usually in either the fridge or frozen section of your HFS. Or you can make it yourself. It's like making the spongiest bread you can imagine! > > There's also a mushroom-based protein food called Quorn. Comes in different varieties & lots of people like it. I don't know much about it because I don't like mushrooms, LOL. > > Have you taken a look at the Files section of the list? There's a handy list of vegetarian protein sources you might find useful. > > I know you're not a newbie, so I did go on a bit here <sheepish grin>. Hope it wasn't too much. cheers, Cinzia > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 16, 2009 Report Share Posted September 16, 2009 This sounds really good Heather, I love chili in everything but the hottest season and make it often. If I can find Quorn, I'll give it a try soon. I think it would be good to have an alternative that isn't soy and when I find Quorn I'll look for crumbles and watch out for sweeteners. Thanks for the welcome :-) Verla , Heather Butler <hawaiihmb wrote: > > Hi Verla, welcome to the list! I think you've gotten some great ideas so far! One meal I like to make often and have in the freezer is Cincinati Chili made with Quorn crumbles. Most Quorn products have quite a bit of sweeteners in them, but the crumbles are almost without. I use them in place of ground beef with beans, tomato paste, water and seasoning and cook up in the crock pot. I serve it over brown rice, and it freezes very well! I will try to find the exact recipe to post. > > Heather > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 16, 2009 Report Share Posted September 16, 2009 Hi JoEllen, Nice to see you too :-) So you dice up hard boiled eggs and add them to soup? New concept for me! I'm interested. I do like scrambled eggs with salsa, so adding some black beans and having some blue corn chips with them sounds like a great non-soy meal too. I am making a list of the products people are suggesting, I will have to have a shopping day here soon to explore! I am eager to get into this and see how my body reacts. Verla , " jocameron350 " <joellencameron wrote: > > Hi Verla, > > Nice to see you here. I agree, tasty is paramount! Everything I eat has to > be tasty! > > I love starting with soup and adding things to it so I have a big bowl of > everything. So bean soup with added seitan (Cinzia mentioned that) or > hard boiled eggs works well. I also add some combination of green beans, > kale, broccoli and cauliflower. > > I like Sunshine Burgers. The falafel ones have 10g. protein each. I cook > one and add almond cheese (it's better than mozzerella, in my opinion). > One could easily eat two-they're not too big. I put it on whole grain bread > with dill relish, mustard, tomato paste and hummus. > > I also like Amy's frozen black bean/vegetable enchiladas (10g). I add the > infamous almond cheese, refried beans and broccoli or green beans. > It would be easy to add extra tofu or seitan. I also make peanut butter > " cookies " and top off protein with those. Or I'll just put nut butter on > a rice cake. > > Then there's always scrambled eggs with broccoli, refried beans and pesto. > > JoEllen > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 16, 2009 Report Share Posted September 16, 2009 Verla, I have read some pretty scary things about Quorn. You might want to google it. kathleen On Sep 16, 2009, at 8:16 AM, joysday2000 wrote: > Hi Cinzia, > > It's great to be on a list with you! > > Yes, I do knows about minimizing soy -- I have one serving a day and > started it to control hot flashes. It worked wonderfully and I have > just maintained it in my shake every day. But I will just use > almond milk in my shake on days when I'm having soy. > > So I think now I have 3 soy choices to try. Tofu, which I prepared > as Bob suggested and it turned out pretty good. I bought extra firm > and remember a vegetarian friend fixing it for dinner one night and > squeezing all the liquid out with papers towels so it would brown a > little in the oil and I tried to replicate that -- with modest > success. > > I will look for TVP and tempeh today or tomorrow. That would give > me 3 different choices, all soy, but I think that's okay. And if I > make enough for lunch the next day each time, I will be able to > space them out so I won't get tired of them. > > I've had seitan and thought it was very good. The nutritionist I > saw also encouraged me to remove wheat from my diet but I rarely eat > wheat so am not focusing on that. I will save the seitan/wheat for > farther down the road when I feel like I can play with some new > variables. Yes, nano steps. > > I am amazed at the things you do with tofu, and no, I haven't > checked the files section, duh, I will do that. > > I do like mushrooms but never heard of Quorn, my gosh! I will just > have to spend more time poking around a good HFS I guess. > > Lovely to 'talk' to you, Cinzia! > > Remembering to breathe and work with those nano steps, > Verla > > > > > > , " cinziatre " > <cmarchesani wrote: >> >> Verla, how *great* to see you here!! <waving> >> >> Gosh, I know it can seem daunting to consider going veg even for a >> few meals a week. Nano steps, duckie, nano steps. >> >> One thing that might take a concern off your plate: most folks now >> don't worry about " completing " the protein at any given meal. It's >> thought that a variety of proteins throughout the day will work >> just fine. >> >> I like Bob's suggestion -- firm tofu is a very dense protein. >> Works well for me and is so versatile. There are so many ways to >> prepare it -- cube it and stir-fry (or plop in soup), slice it and >> marinate then bake it, smash it up (works best with medium firm >> tofu) with seasonings and " scramble " it, mash it up and use in >> place of some (or all) of the cheese in lasagna, dice it & mix with >> mayo/mustard/whatever and season like egg salad...and a zillion >> other ways. >> >> There's also tempeh, a fermented soybean product. It's chewier >> than tofu and has a distinct flavor. I use it cubed in a Thai red >> curry that I make occasionally. >> >> You might already have read Kathleen's article about soy (I highly >> recommend it)...if you're a woman in her childbearing years, less >> soy is better (not every day). After menopause, it seems that a >> daily serving is ok for most women. >> >> Beans and lentils are another good source of protein, though >> they're not so dense (they have a hefty amount of carbs along w/the >> protein). I use them *with* a denser protein like some tofu or an >> egg...and I add about a half of my regular serving of brown. Beans >> + my regular amount of brown = ucky tummy for me. But you know how >> to figure out stuff like this for yourself! <smile> >> >> If you can eat wheat, seitan might be a good option. It's the >> gluten part of the wheat -- high protein, low carb. You can buy it >> already prepared, usually in either the fridge or frozen section of >> your HFS. Or you can make it yourself. It's like making the >> spongiest bread you can imagine! >> >> There's also a mushroom-based protein food called Quorn. Comes in >> different varieties & lots of people like it. I don't know much >> about it because I don't like mushrooms, LOL. >> >> Have you taken a look at the Files section of the list? There's a >> handy list of vegetarian protein sources you might find useful. >> >> I know you're not a newbie, so I did go on a bit here <sheepish >> grin>. Hope it wasn't too much. cheers, Cinzia >> > > > > > --- > > > > http://www.radiantrecovery.com > > http://www.radiantrecoverystore.com/ > > http://www.radiantrecovery.com/classes.htm > > http://www.radiantrecovery.com/cgi-bin/bbs-new/webbbs_config.pl > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 16, 2009 Report Share Posted September 16, 2009 Janine, Oh, I'm fascinated by how you fix collard greens. What I did with them was follow a recipe from my Atlanta born daughter-in-law's sister, which had crumbled bacon and vinegar added after they cooked for four or five hours. They were tasty but really still tough, not something I rushed out and fixed again, lol. Okay, being a newbie, I hear you on the tempeh. Add it to something that has it's own good flavor. I think of tofu in the same way. Verla , Janine Acevedo <janine wrote: > > Thanks to everyone about the advice regarding protein, and ongoing > exploration! > Verla, I roll up collard greens and slice them thinly, chiffonade I > think it may be called? Then I just cook them down until they look > quite soft. But I know lots of people like them really cooked so they > get very, very tender. Kinda Southern (I said in a Southern accent). > Tempeh is often found near Tofu in the grocery store. It is a > fermented soy product. Makes it sound so very...appetizing! Tempeh > takes on the flavor of what it is cooked with. There are a lot of > varieties. I would suggest google searching and see what looks good to > you, and then search some tempeh recipes, then browse your local > grocery or health food store. A field trip! My own view: I don't like > tempeh just plain. > Janine > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 16, 2009 Report Share Posted September 16, 2009 OK, thanks Kathleen, I will. Verla , Kathleen DesMaisons <radiantkd wrote: > > Verla, > > I have read some pretty scary things about Quorn. You might want to > google it. > Quote Link to comment Share on other sites More sharing options...
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