Guest guest Posted April 23, 2010 Report Share Posted April 23, 2010 Hi, I have been doing step one for a few weeks now. For years I have eaten modest amounts of animal protein and a good amount of veg protein. I plan to keep this basic outline. Now I want to learn how to mazimize the nutritional impact of the veg foods I choose. I want to be sure I am covering my protein requirements in a complete way and I welcome any input about how to be sure this happens. I am vaguely away of the concept of combining grains and beans/legumes/nuts and I would love to hear if there are any favorite books or websites that deal with this issue. Many years ago I was macrobiotic and the result was hair breakage and thin, fragile nails. My body was missing something and I don't want to repeat the mistakes. I am also concerned that my diet give me the foundation required to heal the body and eventually the mind. Step One participants assure me that breakfast is the first step in healing the body and eventually the addictions and emotional craziness are healed as the steps are mastered. Are veg breakfasts/meals just as supportive of this process? I'd love to hear how others have experienced RR on the veg path. Of course, veg recipes would be great too. Thank you for listening. I look forward to hearing from you all. Roxanne Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 23, 2010 Report Share Posted April 23, 2010 hi Roxanne It's good to see you here. Many of us used to be very unhealthy vegetarians indeed. When I was fully veggie it was *easy* because protein barely featured in my diet of simple carbs! Breakfast is indeed the place to start, and there are lots of great vegetarian options. I have a shake most days, made from soya protein and non dairy milk, frozen berries, and oats. Other days I have a solid concoction of oats, PP, berries, with nuts and seeds. Other ideas include tempeh with veggies and brown rice, or tofu with veg and noodles, or lentils with brown rice or chapatis, and maybe some green beans or okra. Omelettes can be great too if you eat eggs. I'm no expert on combining proteins. I always have brown rice or the equivalent with them, and I know that works, although we don't actually count the protein in grains, only that in the dense protein food itself. It is very possible to do the program as a vegetarian, and to do it as well as any carnivore. We can talk more about the details. So what have you been having for breakfast since you started? Mel --- On Fri, 23/4/10, Roxanne Madonna <rem100 wrote: Roxanne Madonna <rem100 looking for some tips Friday, 23 April, 2010, 18:28 Hi, I have been doing step one for a few weeks now. For years I have eaten modest amounts of animal protein and a good amount of veg protein. I plan to keep this basic outline. Now I want to learn how to mazimize the nutritional impact of the veg foods I choose. I want to be sure I am covering my protein requirements in a complete way and I welcome any input about how to be sure this happens. I am vaguely away of the concept of combining grains and beans/legumes/nuts and I would love to hear if there are any favorite books or websites that deal with this issue. Many years ago I was macrobiotic and the result was hair breakage and thin, fragile nails. My body was missing something and I don't want to repeat the mistakes. I am also concerned that my diet give me the foundation required to heal the body and eventually the mind. Step One participants assure me that breakfast is the first step in healing the body and eventually the addictions and emotional craziness are healed as the steps are mastered. Are veg breakfasts/meals just as supportive of this process? I'd love to hear how others have experienced RR on the veg path. Of course, veg recipes would be great too. Thank you for listening. I look forward to hearing from you all. Roxanne Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 24, 2010 Report Share Posted April 24, 2010 Hi Roxanne The way I understand it, as long as we eat a variety of foods over the course of a day, we don't need to worry about combining particular foods at one meal. I've been doing RR as a vegetarian since day one, and it is working well for me. I think I need to plan my meals a little more carefully than if I were eating meat or fish, but other than that, I'm still getting all the good effects of eating the RR way. Jenny _____ On Behalf Of Roxanne Madonna 23 April 2010 18:29 looking for some tips Hi, I have been doing step one for a few weeks now. For years I have eaten modest amounts of animal protein and a good amount of veg protein. I plan to keep this basic outline. Now I want to learn how to mazimize the nutritional impact of the veg foods I choose. I want to be sure I am covering my protein requirements in a complete way and I welcome any input about how to be sure this happens. I am vaguely away of the concept of combining grains and beans/legumes/nuts and I would love to hear if there are any favorite books or websites that deal with this issue. Many years ago I was macrobiotic and the result was hair breakage and thin, fragile nails. My body was missing something and I don't want to repeat the mistakes. I am also concerned that my diet give me the foundation required to heal the body and eventually the mind. Step One participants assure me that breakfast is the first step in healing the body and eventually the addictions and emotional craziness are healed as the steps are mastered. Are veg breakfasts/meals just as supportive of this process? I'd love to hear how others have experienced RR on the veg path. Of course, veg recipes would be great too. Thank you for listening. I look forward to hearing from you all. Roxanne Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 24, 2010 Report Share Posted April 24, 2010 Hi All, I'm an old vegetarian and newcomer here. Regarding the combination of foods on a vegetarian diet (not including eggs or milk) - What I know is that if your want vegetarian protein to be complete (with all the amino acids our body needs or something like that) you should combine, in the same meal, legumes and cereals (I hope that's the right term for wheat, rice etc.). For instance rice with lentils (the arab mejadera). Have a nice weekend, mine is almost over. Yona, Jerusalem, Israel Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 24, 2010 Report Share Posted April 24, 2010 Thanks, Jenny. That sounds like a simple approach. It's good to hear that it's working for you. Roxanne ________________________________ Jenny <jennifer.lee53 Sat, April 24, 2010 4:52:40 AM RE: looking for some tips  Hi Roxanne The way I understand it, as long as we eat a variety of foods over the course of a day, we don't need to worry about combining particular foods at one meal. I've been doing RR as a vegetarian since day one, and it is working well for me. I think I need to plan my meals a little more carefully than if I were eating meat or fish, but other than that, I'm still getting all the good effects of eating the RR way. Jenny _____ [] On Behalf Of Roxanne Madonna 23 April 2010 18:29 looking for some tips Hi, I have been doing step one for a few weeks now. For years I have eaten modest amounts of animal protein and a good amount of veg protein. I plan to keep this basic outline. Now I want to learn how to mazimize the nutritional impact of the veg foods I choose. I want to be sure I am covering my protein requirements in a complete way and I welcome any input about how to be sure this happens. I am vaguely away of the concept of combining grains and beans/legumes/ nuts and I would love to hear if there are any favorite books or websites that deal with this issue. Many years ago I was macrobiotic and the result was hair breakage and thin, fragile nails. My body was missing something and I don't want to repeat the mistakes. I am also concerned that my diet give me the foundation required to heal the body and eventually the mind. Step One participants assure me that breakfast is the first step in healing the body and eventually the addictions and emotional craziness are healed as the steps are mastered. Are veg breakfasts/meals just as supportive of this process? I'd love to hear how others have experienced RR on the veg path. Of course, veg recipes would be great too. Thank you for listening. I look forward to hearing from you all. Roxanne Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 24, 2010 Report Share Posted April 24, 2010 Hi Mel, In the past few weeks, my typical bf has been eggs or leftover chicken or fish plus a side of brown rice, quinoa or whole spelt bread. I also add nuts if I have to round out my protein count. It was feeling like a bit too much so I have been adding in beans...chickpeas steamed over brown rice/quinoa or hummus on rice and decreasing the chicken to an ounce. That feels more balanced to me.  Unfortunately I have not had much luck with the PP. I have tried whey, Restore, brown rice protein powder...they all just sit heavily in my stomach and feel horrible. I tried enzymes but still not good. I also feel that shakes don't satisfy me anyway and leave me feeling headachey. Believe me, I would love to have the shake option...they taste so good. Part of this process for me is trying to respect what my body wants and following its lead. I have overridden her signals continually over the years and just doing breakfast has helped me to be a better " listener " . I did too much tempeh and tofu in my macro days and now I will not force myself to eat it. Who knows, they may look good to me again eventually. I'm getting the sense that I can relax about the combining part of things as long as I look at the daily picture of what I eat. If you come across some fantastic recipe involving beans or lentils, I'd love to see it. Thanks, Mel. Roxanne ________________________________ mel <shaggypoo.chaos Fri, April 23, 2010 2:27:36 PM Re: looking for some tips  hi Roxanne  It's good to see you here.  Many of us used to be very unhealthy vegetarians indeed. When I was fully veggie it was *easy* because protein barely featured in my diet of simple carbs!  Breakfast is indeed the place to start, and there are lots of great vegetarian options.  I have a shake most days, made from soya protein and non dairy milk, frozen berries, and oats.  Other days I have a solid concoction of oats, PP, berries, with nuts and seeds.  Other ideas include tempeh with veggies and brown rice, or tofu with veg and noodles, or lentils with brown rice or chapatis, and maybe some green beans or okra. Omelettes can be great too if you eat eggs.  I'm no expert on combining proteins.  I always have brown rice or the equivalent with them, and I know that works, although we don't actually count the protein in grains, only that in the dense protein food itself.  It is very possible to do the program as a vegetarian, and to do it as well as any carnivore.  We can talk more about the details.  So what have you been having for breakfast since you started?  Mel    --- On Fri, 23/4/10, Roxanne Madonna <rem100 > wrote: Roxanne Madonna <rem100 > looking for some tips Friday, 23 April, 2010, 18:28 Hi, I have been doing step one for a few weeks now. For years I have eaten modest amounts of animal protein and a good amount of veg protein. I plan to keep this basic outline. Now I want to learn how to mazimize the nutritional impact of the veg foods I choose. I want to be sure I am covering my protein requirements in a complete way and I welcome any input about how to be sure this happens. I am vaguely away of the concept of combining grains and beans/legumes/ nuts and I would love to hear if there are any favorite books or websites that deal with this issue. Many years ago I was macrobiotic and the result was hair breakage and thin, fragile nails. My body was missing something and I don't want to repeat the mistakes. I am also concerned that my diet give me the foundation required to heal the body and eventually the mind. Step One participants assure me that breakfast is the first step in healing the body and eventually the addictions and emotional craziness are healed as the steps are mastered. Are veg breakfasts/meals just as supportive of this process? I'd love to hear how others have experienced RR on the veg path. Of course, veg recipes would be great too. Thank you for listening. I look forward to hearing from you all. Roxanne    Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 25, 2010 Report Share Posted April 25, 2010 I like the way you are approaching breakfast Roxanne. & nbsp; You know I am a very recent convert to shake. & nbsp;I didn't even try it for my first 3 years of doing the food, so you never know! You're right about breakfast making a difference, for me the impact was immediate. I do lentil curries mainly. & nbsp;If you search the list you will find recipes, or we can post our favourites maybe? Mel -- Sent from my Palm Prē On 24 Apr 2010 19:04, Roxanne & lt;rem100 & gt; wrote: Hi Mel, In the past few weeks, my typical bf has been eggs or leftover chicken or fish plus a side of brown rice, quinoa or whole spelt bread. & nbsp; I also add nuts if I have to round out my protein count. & nbsp; It was feeling like a bit too much so I have been adding in beans...chickpeas steamed over brown rice/quinoa & nbsp;or hummus on rice and decreasing the chicken to an ounce. & nbsp; That feels more balanced to me. & nbsp; & nbsp;Unfortunately I have not had much luck with the PP. & nbsp; I have tried whey, Restore, brown rice protein powder...they all just sit heavily in my stomach and feel horrible. & nbsp; I tried enzymes but still not good. & nbsp; I also feel that shakes don't satisfy me anyway and leave me feeling headachey. & nbsp; Believe me, I would love to have the shake option...they taste so good. & nbsp; Part of this process for me is trying to respect what my body wants and following its lead. & nbsp; I have overridden her signals continually over the years and just doing breakfast has helped me to be a better " listener " . & nbsp; I did too much tempeh and tofu in my macro days and now I will not force myself to eat it. & nbsp; Who knows, they may look good to me again eventually. I'm getting the sense that I can relax about the combining part of things as long as I look at the daily picture of what I eat. & nbsp; If you come across some fantastic recipe involving beans or lentils, I'd love to see it. & nbsp; Thanks, Mel. Roxanne ________________________________ mel & lt;shaggypoo.chaos & gt; Fri, April 23, 2010 2:27:36 PM Re: looking for some tips & nbsp; hi Roxanne & nbsp; It's good to see you here. & nbsp; Many of us used to be very unhealthy vegetarians indeed. & nbsp; When I was fully veggie it was *easy* because protein barely featured in my diet of simple carbs! & nbsp; & nbsp; Breakfast is indeed the place to start, and there are lots of great vegetarian options. & nbsp; I have a shake most days, made from soya protein and non dairy milk, frozen berries, and oats. & nbsp; & nbsp; Other days I have a solid concoction of oats, PP, berries, & nbsp;with nuts and seeds. & nbsp; Other ideas include tempeh with veggies and brown rice, or tofu with veg and noodles, or lentils with brown rice or chapatis, and maybe some green beans or okra. & nbsp; Omelettes can be great too if you eat eggs. & nbsp; I'm no expert on combining proteins. & nbsp; & nbsp;I always have brown rice or the equivalent with them, and I know that works, although we don't actually count the protein in grains, only that in the dense protein food itself. & nbsp; It is very possible to do the program as a vegetarian, and to do it as well as any carnivore. & nbsp; & nbsp; We can talk more about the details. & nbsp; So what have & nbsp;you been & nbsp;having for breakfast since you started? & nbsp; & nbsp; Mel & nbsp; & nbsp; & nbsp; --- On Fri, 23/4/10, Roxanne Madonna & lt;rem100 & gt; wrote: Roxanne Madonna & lt;rem100 & gt; looking for some tips Friday, 23 April, 2010, 18:28 Hi, I have been doing step one for a few weeks now. & nbsp; For years & nbsp; I have eaten modest amounts of animal protein and a good amount of veg protein. & nbsp; I plan to keep this basic outline. & nbsp; Now I want to learn how to mazimize the nutritional impact of the veg foods I choose. & nbsp; I want to be sure I am covering my protein requirements in a complete way and I welcome any input about how to be sure this happens. & nbsp; I am vaguely away of the concept of combining grains and beans/legumes/ nuts and I would love to hear if there are any favorite books or websites that deal with this issue Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 26, 2010 Report Share Posted April 26, 2010 Hi Roxanne, Nice to meet you Adding beans for part of your protein sounds do-able. I did that as I was transitioning and it worked nicely. Here's one of my current favorite things to make. Hummus Soup. I add water or broth to hummus to make a creamy base and add chickpeas and soycatash (a mix of edamame, corn and peppers) plus some greens or other veggies. I have a brown on the side like cornbread or ww pita or potatoes. I really like using pureed beans as a base for soup or chili. Easy way to get a little extra. Janice Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 26, 2010 Report Share Posted April 26, 2010 Hi Mel, You reminded me that I do have a favorite curried lentil recipe, but I don't make it much as it's a little labor intensive...but really good. I might give it a try this week. I have noticed that I have been avoiding soup type recipes as it's harder to calculate the protein per serving. I enjoy soup and have a handful of favorite recipes. I know I could calculate the raw ingredients, then figure out the percentage needed for a serving...but it sounds soooo tedious. Fixed quantities of beans plus some rice seems much easier to manage for calculation purposes, but could get boring pretty fast. I guess if I get bored enough, I'll be motivated to figure out the soup thing. I will search out the recipe list for more ideas. Thanks for the input. Roxanne ________________________________ " shaggypoo.chaos " <shaggypoo.chaos " " Sun, April 25, 2010 3:59:16 AM Re: looking for some tips  I like the way you are approaching breakfast Roxanne. & nbsp; You know I am a very recent convert to shake. & nbsp;I didn't even try it for my first 3 years of doing the food, so you never know! You're right about breakfast making a difference, for me the impact was immediate. I do lentil curries mainly. & nbsp;If you search the list you will find recipes, or we can post our favourites maybe? Mel -- Sent from my Palm Prē On 24 Apr 2010 19:04, Roxanne & lt;rem100 & gt; wrote: Hi Mel, In the past few weeks, my typical bf has been eggs or leftover chicken or fish plus a side of brown rice, quinoa or whole spelt bread. & nbsp; I also add nuts if I have to round out my protein count. & nbsp; It was feeling like a bit too much so I have been adding in beans...chickpeas steamed over brown rice/quinoa & nbsp;or hummus on rice and decreasing the chicken to an ounce. & nbsp; That feels more balanced to me. & nbsp; & nbsp;Unfortunately I have not had much luck with the PP. & nbsp; I have tried whey, Restore, brown rice protein powder...they all just sit heavily in my stomach and feel horrible. & nbsp; I tried enzymes but still not good. & nbsp; I also feel that shakes don't satisfy me anyway and leave me feeling headachey. & nbsp; Believe me, I would love to have the shake option...they taste so good. & nbsp; Part of this process for me is trying to respect what my body wants and following its lead. & nbsp; I have overridden her signals continually over the years and just doing breakfast has helped me to be a better " listener " . & nbsp; I did too much tempeh and tofu in my macro days and now I will not force myself to eat it. & nbsp; Who knows, they may look good to me again eventually. I'm getting the sense that I can relax about the combining part of things as long as I look at the daily picture of what I eat. & nbsp; If you come across some fantastic recipe involving beans or lentils, I'd love to see it. & nbsp; Thanks, Mel. Roxanne ____________ _________ _________ __ mel & lt;shaggypoo.chaos@ btopenworld. com & gt; Fri, April 23, 2010 2:27:36 PM Re: looking for some tips & nbsp; hi Roxanne & nbsp; It's good to see you here. & nbsp; Many of us used to be very unhealthy vegetarians indeed. & nbsp; When I was fully veggie it was *easy* because protein barely featured in my diet of simple carbs! & nbsp; & nbsp; Breakfast is indeed the place to start, and there are lots of great vegetarian options. & nbsp; I have a shake most days, made from soya protein and non dairy milk, frozen berries, and oats. & nbsp; & nbsp; Other days I have a solid concoction of oats, PP, berries, & nbsp; with nuts and seeds. & nbsp; Other ideas include tempeh with veggies and brown rice, or tofu with veg and noodles, or lentils with brown rice or chapatis, and maybe some green beans or okra. & nbsp; Omelettes can be great too if you eat eggs. & nbsp; I'm no expert on combining proteins. & nbsp; & nbsp;I always have brown rice or the equivalent with them, and I know that works, although we don't actually count the protein in grains, only that in the dense protein food itself. & nbsp; It is very possible to do the program as a vegetarian, and to do it as well as any carnivore. & nbsp; & nbsp; We can talk more about the details. & nbsp; So what have & nbsp;you been & nbsp;having for breakfast since you started? & nbsp; & nbsp; Mel & nbsp; & nbsp; & nbsp; --- On Fri, 23/4/10, Roxanne Madonna & lt;rem100 & gt; wrote: Roxanne Madonna & lt;rem100 & gt; looking for some tips Friday, 23 April, 2010, 18:28 Hi, I have been doing step one for a few weeks now. & nbsp; For years & nbsp; I have eaten modest amounts of animal protein and a good amount of veg protein. & nbsp; I plan to keep this basic outline. & nbsp; Now I want to learn how to mazimize the nutritional impact of the veg foods I choose. & nbsp; I want to be sure I am covering my protein requirements in a complete way and I welcome any input about how to be sure this happens. & nbsp; I am vaguely away of the concept of combining grains and beans/legumes/ nuts and I would love to hear if there are any favorite books or websites that deal with this issue Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 26, 2010 Report Share Posted April 26, 2010 Roxanne  I often make veggie soup and then add known amounts of protein to each portion as I need it.  Mel --- On Mon, 26/4/10, Roxanne <rem100 wrote: Roxanne <rem100 Re: looking for some tips Monday, 26 April, 2010, 13:32 Hi Mel, You reminded me that I do have a favorite curried lentil recipe, but I don't make it much as it's a little labor intensive...but really good. I might give it a try this week. I have noticed that I have been avoiding soup type recipes as it's harder to calculate the protein per serving. I enjoy soup and have a handful of favorite recipes. I know I could calculate the raw ingredients, then figure out the percentage needed for a serving...but it sounds soooo tedious. Fixed quantities of beans plus some rice seems much easier to manage for calculation purposes, but could get boring pretty fast. I guess if I get bored enough, I'll be motivated to figure out the soup thing. I will search out the recipe list for more ideas. Thanks for the input. Roxanne ________________________________ " shaggypoo.chaos " <shaggypoo.chaos " " Sun, April 25, 2010 3:59:16 AM Re: looking for some tips  I like the way you are approaching breakfast Roxanne. & nbsp; You know I am a very recent convert to shake. & nbsp;I didn't even try it for my first 3 years of doing the food, so you never know! You're right about breakfast making a difference, for me the impact was immediate. I do lentil curries mainly. & nbsp;If you search the list you will find recipes, or we can post our favourites maybe? Mel -- Sent from my Palm Prē On 24 Apr 2010 19:04, Roxanne & lt;rem100 & gt; wrote: Hi Mel, In the past few weeks, my typical bf has been eggs or leftover chicken or fish plus a side of brown rice, quinoa or whole spelt bread. & nbsp; I also add nuts if I have to round out my protein count. & nbsp; It was feeling like a bit too much so I have been adding in beans...chickpeas steamed over brown rice/quinoa & nbsp;or hummus on rice and decreasing the chicken to an ounce. & nbsp; That feels more balanced to me. & nbsp; & nbsp;Unfortunately I have not had much luck with the PP. & nbsp; I have tried whey, Restore, brown rice protein powder...they all just sit heavily in my stomach and feel horrible. & nbsp; I tried enzymes but still not good. & nbsp; I also feel that shakes don't satisfy me anyway and leave me feeling headachey. & nbsp; Believe me, I would love to have the shake option...they taste so good. & nbsp; Part of this process for me is trying to respect what my body wants and following its lead. & nbsp; I have overridden her signals continually over the years and just doing breakfast has helped me to be a better " listener " . & nbsp; I did too much tempeh and tofu in my macro days and now I will not force myself to eat it. & nbsp; Who knows, they may look good to me again eventually. I'm getting the sense that I can relax about the combining part of things as long as I look at the daily picture of what I eat. & nbsp; If you come across some fantastic recipe involving beans or lentils, I'd love to see it. & nbsp; Thanks, Mel. Roxanne ____________ _________ _________ __ mel & lt;shaggypoo.chaos@ btopenworld. com & gt; Fri, April 23, 2010 2:27:36 PM Re: looking for some tips & nbsp; hi Roxanne & nbsp; It's good to see you here. & nbsp; Many of us used to be very unhealthy vegetarians indeed. & nbsp; When I was fully veggie it was *easy* because protein barely featured in my diet of simple carbs! & nbsp; & nbsp; Breakfast is indeed the place to start, and there are lots of great vegetarian options. & nbsp; I have a shake most days, made from soya protein and non dairy milk, frozen berries, and oats. & nbsp; & nbsp; Other days I have a solid concoction of oats, PP, berries, & nbsp; with nuts and seeds. & nbsp; Other ideas include tempeh with veggies and brown rice, or tofu with veg and noodles, or lentils with brown rice or chapatis, and maybe some green beans or okra. & nbsp; Omelettes can be great too if you eat eggs. & nbsp; I'm no expert on combining proteins. & nbsp; & nbsp;I always have brown rice or the equivalent with them, and I know that works, although we don't actually count the protein in grains, only that in the dense protein food itself. & nbsp; It is very possible to do the program as a vegetarian, and to do it as well as any carnivore. & nbsp; & nbsp; We can talk more about the details. & nbsp; So what have & nbsp;you been & nbsp;having for breakfast since you started? & nbsp; & nbsp; Mel & nbsp; & nbsp; & nbsp; --- On Fri, 23/4/10, Roxanne Madonna & lt;rem100 & gt; wrote: Roxanne Madonna & lt;rem100 & gt; looking for some tips Friday, 23 April, 2010, 18:28 Hi, I have been doing step one for a few weeks now. & nbsp; For years & nbsp; I have eaten modest amounts of animal protein and a good amount of veg protein. & nbsp; I plan to keep this basic outline. & nbsp; Now I want to learn how to mazimize the nutritional impact of the veg foods I choose. & nbsp; I want to be sure I am covering my protein requirements in a complete way and I welcome any input about how to be sure this happens. & nbsp; I am vaguely away of the concept of combining grains and beans/legumes/ nuts and I would love to hear if there are any favorite books or websites that deal with this issue Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 26, 2010 Report Share Posted April 26, 2010 Hi Janice, I like the idea of using hummus as a base for a soup...never heard of that! Do you make your own hummus or use store bought? I have traditionally used store bought, but I'm suddenly noticing that most brands are soooo salty...which might be less noticeable if I make it into a soup. Is the soycatash something you pick up in the frozen food section? Thanks Janice. Nice to meet you! Roxanne ________________________________ marylandsis <marylandsis Sun, April 25, 2010 7:11:38 PM Re: looking for some tips  Hi Roxanne, Nice to meet you Adding beans for part of your protein sounds do-able. I did that as I was transitioning and it worked nicely. Here's one of my current favorite things to make. Hummus Soup. I add water or broth to hummus to make a creamy base and add chickpeas and soycatash (a mix of edamame, corn and peppers) plus some greens or other veggies. I have a brown on the side like cornbread or ww pita or potatoes. I really like using pureed beans as a base for soup or chili. Easy way to get a little extra. Janice Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 26, 2010 Report Share Posted April 26, 2010 Hi Roxanne. I've been using store bought having found on with 3gr protein per 2 Tbsp serving. I'm going to try making my own from the redipe on my bag of chekckpea flour. I get the soycatash at Trader Joe's. In chili, I use canned refried beans thinned with tomato juice as part of the base. Have fun experimenting. Janice Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 26, 2010 Report Share Posted April 26, 2010 I have found some good sources for explaining vegetarian protein complementarity.   I think the most comprehensive source is in Diet for a Small Planet (20th Anniversary Edition), by Frances Moore Lappe.  In the chapter ‘Protein Myths: A New Look’ she explains that all the traditional cuisines worldwide evolved to be 20 – 30% legumes combined with 70 – 80% grains, which are also the most efficient proportions. Lappe says that both nuts/seeds and vegetables have high quality protein as well, however, nuts/seeds are high calorie from their high fat content, so are used as a garnish or snack. Veggies are high water and fiber content and so large amounts would have to be consumed if that was your only protein source. Fruits are not considered a protein source. She lists the combinations by world regions, like beans and rice or corn: Central and South America, for example. In ‘Protein Complementarity: The Debate’ she explains how it is done and gives the more recent view of what is necessary to get the best nutrition: like eating protein complements within a few hours of each other.  She shows how easy it can be done with a day’s menu example.  In ‘Lessons for the Long Haul’ she gives experimentally determined (very good) tips and charts to use.  Recipes for a Small Planet, by Ellen Buchman Ewald  has useful charts that give good combinations and tips too, though her recipes rely a lot on wheat and dairy and are a little dated.  I also have been reading  Wholesome Harvest: Cooking With the New Four Food Groups : Grains, Beans, Fruits, and Vegetables ~ Carol Gelles   She explains the reason for combining a little differently from Lappe. She has menu plans and lots of vegan/ dairy and meat free recipes.  This has been very helpful info to run across for me. Hope you like it. (Having trouble with this font)  Louise --- On Fri, 4/23/10, Roxanne Madonna <rem100 wrote: Roxanne Madonna <rem100 looking for some tips Friday, April 23, 2010, 12:28 PM  Hi, I have been doing step one for a few weeks now. For years I have eaten modest amounts of animal protein and a good amount of veg protein. I plan to keep this basic outline. Now I want to learn how to mazimize the nutritional impact of the veg foods I choose. I want to be sure I am covering my protein requirements in a complete way and I welcome any input about how to be sure this happens. I am vaguely away of the concept of combining grains and beans/legumes/ nuts and I would love to hear if there are any favorite books or websites that deal with this issue. Many years ago I was macrobiotic and the result was hair breakage and thin, fragile nails. My body was missing something and I don't want to repeat the mistakes. I am also concerned that my diet give me the foundation required to heal the body and eventually the mind. Step One participants assure me that breakfast is the first step in healing the body and eventually the addictions and emotional craziness are healed as the steps are mastered. Are veg breakfasts/meals just as supportive of this process? I'd love to hear how others have experienced RR on the veg path. Of course, veg recipes would be great too. Thank you for listening. I look forward to hearing from you all. Roxanne Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 26, 2010 Report Share Posted April 26, 2010 Hi Mel,  I did years ago, but hadn't gotten the hang of it until my recent reading. I'm in the process of really getting it, this time.  Louise --- On Mon, 4/26/10, mel <shaggypoo.chaos wrote: mel <shaggypoo.chaos Re: looking for some tips Monday, April 26, 2010, 1:23 PM  Louise  This takes me back - I have Recipes For a Small Planet.  Mel --- On Mon, 26/4/10, l weaver <weavenow2005@ > wrote: l weaver <weavenow2005@ > looking for some tips Monday, 26 April, 2010, 19:06 Hi, (I'm not sure if my response went thru the first time.)  I have found some good sources for explaining vegetarian protein complementarity.   I think the most comprehensive source is in Diet for a Small Planet (20th Anniversary Edition), by Frances Moore Lappe.  In the chapter ‘Protein Myths: A New Look’ she explains that all the traditional cuisines worldwide evolved to be 20 – 30% legumes combined with 70 – 80% grains, which are also the most efficient proportions. Lappe says that both nuts/seeds and vegetables have high quality protein as well, however, nuts/seeds are high calorie from their high fat content, so are used as a garnish or snack. Veggies are high water and fiber content and so large amounts would have to be consumed if that was your only protein source. Fruits are not considered a protein source. She lists the combinations by world regions, like beans and rice or corn: Central and South America , for example. In ‘Protein Complementarity: The Debate’ she explains how it is done and gives the more recent view of what is necessary to get the best nutrition: like eating protein complements within a few hours of each other.  She shows how easy it can be done with a day’s menu example.  In ‘Lessons for the Long Haul’ she gives experimentally determined (very good) tips and charts to use.  Recipes for a Small Planet, by Ellen Buchman Ewald  has useful charts that give good combinations and tips too, though her recipes rely a lot on wheat and dairy and are a little dated.  I also have been reading  Wholesome Harvest: Cooking With the New Four Food Groups : Grains, Beans, Fruits, and Vegetables ~ Carol Gelles   She explains the reason for combining a little differently from Lappe. She has menu plans and lots of vegan/ dairy and meat free recipes.  This has been very helpful info to run across for me. Hope you like it.  Louise    Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 27, 2010 Report Share Posted April 27, 2010 Louise, Thank you so much for all the resources you have suggested. I feel like I hit the jackpot!! It all looks very interesting and I'm sure it will keep me busy for awhile. Take care! Roxanne ________________________________ l weaver <weavenow2005 Mon, April 26, 2010 12:30:28 PM Re: looking for some tips  I have found some good sources for explaining vegetarian protein complementarity.   I think the most comprehensive source is in Diet for a Small Planet (20th Anniversary Edition), by Frances Moore Lappe.  In the chapter ‘Protein Myths: A New Look’ she explains that all the traditional cuisines worldwide evolved to be 20 – 30% legumes combined with 70 – 80% grains, which are also the most efficient proportions. Lappe says that both nuts/seeds and vegetables have high quality protein as well, however, nuts/seeds are high calorie from their high fat content, so are used as a garnish or snack. Veggies are high water and fiber content and so large amounts would have to be consumed if that was your only protein source. Fruits are not considered a protein source. She lists the combinations by world regions, like beans and rice or corn: Central and South America, for example. In ‘Protein Complementarity: The Debate’ she explains how it is done and gives the more recent view of what is necessary to get the best nutrition: like eating protein complements within a few hours of each other.  She shows how easy it can be done with a day’s menu example.  In ‘Lessons for the Long Haul’ she gives experimentally determined (very good) tips and charts to use.  Recipes for a Small Planet, by Ellen Buchman Ewald  has useful charts that give good combinations and tips too, though her recipes rely a lot on wheat and dairy and are a little dated.  I also have been reading  Wholesome Harvest: Cooking With the New Four Food Groups : Grains, Beans, Fruits, and Vegetables ~ Carol Gelles   She explains the reason for combining a little differently from Lappe. She has menu plans and lots of vegan/ dairy and meat free recipes.  This has been very helpful info to run across for me. Hope you like it. (Having trouble with this font)  Louise --- On Fri, 4/23/10, Roxanne Madonna <rem100 > wrote: Roxanne Madonna <rem100 > looking for some tips Friday, April 23, 2010, 12:28 PM  Hi, I have been doing step one for a few weeks now. For years I have eaten modest amounts of animal protein and a good amount of veg protein. I plan to keep this basic outline. Now I want to learn how to mazimize the nutritional impact of the veg foods I choose. I want to be sure I am covering my protein requirements in a complete way and I welcome any input about how to be sure this happens. I am vaguely away of the concept of combining grains and beans/legumes/ nuts and I would love to hear if there are any favorite books or websites that deal with this issue. Many years ago I was macrobiotic and the result was hair breakage and thin, fragile nails. My body was missing something and I don't want to repeat the mistakes. I am also concerned that my diet give me the foundation required to heal the body and eventually the mind. Step One participants assure me that breakfast is the first step in healing the body and eventually the addictions and emotional craziness are healed as the steps are mastered. Are veg breakfasts/meals just as supportive of this process? I'd love to hear how others have experienced RR on the veg path. Of course, veg recipes would be great too. Thank you for listening. I look forward to hearing from you all. Roxanne Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 27, 2010 Report Share Posted April 27, 2010 Hi Janice, Thanks for the info and ideas! Roxanne ________________________________ marylandsis <marylandsis Mon, April 26, 2010 12:18:40 PM Re: looking for some tips  Hi Roxanne. I've been using store bought having found on with 3gr protein per 2 Tbsp serving. I'm going to try making my own from the redipe on my bag of chekckpea flour. I get the soycatash at Trader Joe's. In chili, I use canned refried beans thinned with tomato juice as part of the base. Have fun experimenting. Janice Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 27, 2010 Report Share Posted April 27, 2010 Aha! Another trick to try. Thanks, Mel. --Roxanne ________________________________ mel <shaggypoo.chaos Mon, April 26, 2010 8:52:13 AM Re: looking for some tips  Roxanne  I often make veggie soup and then add known amounts of protein to each portion as I need it.  Mel --- On Mon, 26/4/10, Roxanne <rem100 > wrote: Roxanne <rem100 > Re: looking for some tips Monday, 26 April, 2010, 13:32 Hi Mel, You reminded me that I do have a favorite curried lentil recipe, but I don't make it much as it's a little labor intensive... but really good. I might give it a try this week. I have noticed that I have been avoiding soup type recipes as it's harder to calculate the protein per serving. I enjoy soup and have a handful of favorite recipes. I know I could calculate the raw ingredients, then figure out the percentage needed for a serving...but it sounds soooo tedious. Fixed quantities of beans plus some rice seems much easier to manage for calculation purposes, but could get boring pretty fast. I guess if I get bored enough, I'll be motivated to figure out the soup thing. I will search out the recipe list for more ideas. Thanks for the input. Roxanne ____________ _________ _________ __ " shaggypoo.chaos@ btopenworld. com " <shaggypoo.chaos@ btopenworld. com> " " <@ . com> Sun, April 25, 2010 3:59:16 AM Re: looking for some tips  I like the way you are approaching breakfast Roxanne. & nbsp; You know I am a very recent convert to shake. & nbsp;I didn't even try it for my first 3 years of doing the food, so you never know! You're right about breakfast making a difference, for me the impact was immediate. I do lentil curries mainly. & nbsp;If you search the list you will find recipes, or we can post our favourites maybe? Mel -- Sent from my Palm Prē On 24 Apr 2010 19:04, Roxanne & lt;rem100 & gt; wrote: Hi Mel, In the past few weeks, my typical bf has been eggs or leftover chicken or fish plus a side of brown rice, quinoa or whole spelt bread. & nbsp; I also add nuts if I have to round out my protein count. & nbsp; It was feeling like a bit too much so I have been adding in beans...chickpeas steamed over brown rice/quinoa & nbsp;or hummus on rice and decreasing the chicken to an ounce. & nbsp; That feels more balanced to me. & nbsp; & nbsp;Unfortunately I have not had much luck with the PP. & nbsp; I have tried whey, Restore, brown rice protein powder...they all just sit heavily in my stomach and feel horrible. & nbsp; I tried enzymes but still not good. & nbsp; I also feel that shakes don't satisfy me anyway and leave me feeling headachey. & nbsp; Believe me, I would love to have the shake option...they taste so good. & nbsp; Part of this process for me is trying to respect what my body wants and following its lead. & nbsp; I have overridden her signals continually over the years and just doing breakfast has helped me to be a better " listener " . & nbsp; I did too much tempeh and tofu in my macro days and now I will not force myself to eat it. & nbsp; Who knows, they may look good to me again eventually. I'm getting the sense that I can relax about the combining part of things as long as I look at the daily picture of what I eat. & nbsp; If you come across some fantastic recipe involving beans or lentils, I'd love to see it. & nbsp; Thanks, Mel. Roxanne ____________ _________ _________ __ mel & lt;shaggypoo. chaos@ btopenworld. com & gt; Fri, April 23, 2010 2:27:36 PM Re: looking for some tips & nbsp; hi Roxanne & nbsp; It's good to see you here. & nbsp; Many of us used to be very unhealthy vegetarians indeed. & nbsp; When I was fully veggie it was *easy* because protein barely featured in my diet of simple carbs! & nbsp; & nbsp; Breakfast is indeed the place to start, and there are lots of great vegetarian options. & nbsp; I have a shake most days, made from soya protein and non dairy milk, frozen berries, and oats. & nbsp; & nbsp; Other days I have a solid concoction of oats, PP, berries, & nbsp; with nuts and seeds. & nbsp; Other ideas include tempeh with veggies and brown rice, or tofu with veg and noodles, or lentils with brown rice or chapatis, and maybe some green beans or okra. & nbsp; Omelettes can be great too if you eat eggs. & nbsp; I'm no expert on combining proteins. & nbsp; & nbsp;I always have brown rice or the equivalent with them, and I know that works, although we don't actually count the protein in grains, only that in the dense protein food itself. & nbsp; It is very possible to do the program as a vegetarian, and to do it as well as any carnivore. & nbsp; & nbsp; We can talk more about the details. & nbsp; So what have & nbsp;you been & nbsp;having for breakfast since you started? & nbsp; & nbsp; Mel & nbsp; & nbsp; & nbsp; --- On Fri, 23/4/10, Roxanne Madonna & lt;rem100 & gt; wrote: Roxanne Madonna & lt;rem100 & gt; looking for some tips Friday, 23 April, 2010, 18:28 Hi, I have been doing step one for a few weeks now. & nbsp; For years & nbsp; I have eaten modest amounts of animal protein and a good amount of veg protein. & nbsp; I plan to keep this basic outline. & nbsp; Now I want to learn how to mazimize the nutritional impact of the veg foods I choose. & nbsp; I want to be sure I am covering my protein requirements in a complete way and I welcome any input about how to be sure this happens. & nbsp; I am vaguely away of the concept of combining grains and beans/legumes/ nuts and I would love to hear if there are any favorite books or websites that deal with this issue Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 27, 2010 Report Share Posted April 27, 2010 Hi Roxanne, Thanks for the resources. Your post has been especially helpful! I plan to pick up those books. Terry Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.