Non-dairy but protein heavy snacks
lyfia
10 years ago
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grainlady_ks
10 years agolast modified: 9 years agoOlychick
10 years agolast modified: 9 years agoRelated Discussions
Protein for a picky vegetarian?
Comments (23)I've been a healthy vegetarian for 30 years, so I have some knowledge of vegetarian nutrition. Overall, when it comes to protein, vegetarian nutrition involves a different mindset than meat eating. Meat and other animal protein sources have highly concentrated, complete protein. A relatively small amount of those foods can fill you up and meet your protein needs because of this concentration. That's why for meat eaters, good nutrition actually involves eating smaller portions of meat, and balancing that with whole grains, fruits and vegetables. On the flip side, vegetarians get a little bit of protein from a lot of sources, generally it is less dense, more fiber, etc., so vegetarians eat more food, hence the whole idea behind Dean Ornish's "Eat More, Weigh Less." Over the years, I've become more moderate on that, because constant grazing isn't good I think, it is too easy to fall into the trap of junk foods that are so readily available everywhere in our society. So the challenge for the mother of a picky 12 year old vegetarian is twofold, the way I see it--to make sure she gets enough protein if she will only eat a limited amount of foods, and to make sure she's not filling up on junk. What I see very often with picky eaters is they like plain foods. They are absolutely loathe to eat any type of casseroles, mixed salads or complex soups. As a picky eater friend of mine once said, "I don't do bits." My brother is very picky but in his adult maturity realizes he as to eat healthy. He likes plain steamed vegetables, plain rice, whole grain bread, salads with just salt, pepper and vinegar and oil dressing, raw crudites and plain fresh fruit. My vegetarian best friends have very picky kids, and they resorted to giving them chicken breast meat and turkey sandwich meat out of desperation for them to get enough protein. They didn't eat much else but noodles and cheese, as my friend said. Plain nachos with cheese, which seemed very dry to me. Tofu dogs. Years ago, I read one dietician say not to eat a carbohydrate without complementing it with some type of protein. That helps keep your blood sugar level. Carbohydrates alone break down quickly into sugars in the bloodstram, not good. Eating carbs with fiber and protein allows for a more gradual blood sugar rise. This had been a good rule for me. So that means a cheese sandwich with tomato soup, peanut butter and jelly with a glass of milk, apple with peanut butter and/or cheese, bannana muffin with walnuts and non-fat yogurt. You get the idea. Things I'd try: Have chopped fresh veggies in the fridge for snacking--carrot, celery and green pepper sticks, broccoli, cauliflower, sugar snap peas. Then make a dip with lowfat sour cream mixed with tofu and dip mix, or servie with peanut butter or hummus for dipping. Also apples and bannanas go good spread with peanut butter. Get the NO SUGAR kind of peanut butter. Ants on a log, which is PB spread onto celery boats topped with raisins. Show her how to make pita or english muffin pizzas. Amys natural brand has frozen pocket sandwiches and pot pies, both good quick snacks to make in the microwave. You can make your own pocket sandwiches using refrigerator pie dough. Mix potatoes with lowfat cottage cheese and lowfat cheddar cheese. Throw in broccoli, carrots, cabbage, zuchinni, marinated baked italian tofu, peas, etc. Fantastic brand sells soup cups, find a kind she likes. There are also great soups that come in paperboard containers--squash, tomato varieties, black bean, cream of mushroom, split pea, etc. Also bean dips to go with nachos, which is a great snack. You can make lowfat cheese dip out of lowfat cottage cheese mixed with cheddar cheese in a food processor. Add a can of chopped mild chilis or roasted red pepper or sundried tomatoes if you want to jazz it up. There are some lowfat processed cheese dips which taste like glue to me but a kid might like them. Have her learn to make sandwiches out of whole grain bread, bean spread (hummus, white bean, pinto, etc.), lowfat cheese spread, fake sandwich meat, tofu salads (I make Tuno salad, Hamless salad, and Eggless salad out of tofu). In a pinch, peanut butter and jelly with all-fruit jam. Whole wheat crackers and pretzels can be dipped in PB and lowfat cheese dip, or bean dip. Also, toast and grind sesame seeds and keep this ground seed sprinkle in the fridge, can be added to all kinds of dishes to boost protein. As for nuts--sunflower, peanut, cashew and soy have the most protein. Make a trail mix from these nuts plus almonds for magnesium, raisins, dried cranberries, and sesame sticks. Have that on hand for snacking. Use chopped nuts and sunflower seeds as a topping for salads and other dishes. Also there are some kinds of protein bars you can buy, but I would make them, or healthy cookies made from whole grains with soy flour or powedered milk thrown in. Below is a recipe to get started with. Here is a link that might be useful: Michael Chiarello's Energy Bars...See MoreFast, High Energy, Non Filling Snack?
Comments (35)plllog- If you soak nuts and pepitas (pumpkin seeds) in lightly salted water 12-24 hours and dehydrate them until they are crispy dry, they are easier to digest and you increase the nutrients. For more information check out "Nourishing Traditions" by Sally Fallon and Mary G. Enig, Ph.D. I use this method with all nuts and peanuts we consume because it germinates the nuts which increases the enzyme activity. Another way to offset difficulty digesting large quantities of nuts is to take an enzyme supplement to neutralize the enzyme inhibitors. I also stick to sprouted and dehydrated sunflower seeds for the same reason. You can purchase sprouted seeds from Nuts.com or goraw.com, but I make my own. Here are some tasty ways to consume chia seeds. CHAI CHIA PUDDING 2 c. boiling water 2 Chai tea bags 3 T. chia seeds small amount of milk of choice (cow, goat, nut milk) sweetener of choice (to taste) Steep tea bags in boiled water for 15-minutes. Remove bags and add sweetener and a small amount of milk to "lighten" the mixture. Add chia seeds, mix well. Let sit for 5-minutes and mix again. Refrigerate overnight. CAROB FUDGE \- a terrific high\-energy treat! (source: The Magic of Chia \- by James F. Scheer) 3/4 c. maple syrup 1 c. peanut butter 1 t. vanilla 1 c. almonds, chopped or ground 1 c. walnuts, chopped 1/2 c. sesame seeds 1/4 c. dry chia seeds 1/2 c. sunflower seeds 1/2 c. carob powder (I use 1/4 c. cocoa or cacao powder) Mix maple syrup, peanut butter, and vanilla. Add carob powder (or cocoa) a little at a time. Mix until well blended. Mix all nuts and seeds together and add slowly to carob mixture. Press firmly into a lightly oiled pan. Refrigerate at least 1 hour. Cut into squares and serve chilled. Must be stored in refrigerator or may be frozen. Makes 24 pieces. ~~~~~~~~~~~~~~~~ \-Chia gel: 1 T. chia seeds + 9 T. water (you can use other liquids if you'd like). \-I add chia seeds or chia seed gel (water and chia seeds) to all yeast breads. It helps keep homemade bread stay moist longer and increases the fiber. If you don't like the dark seeds in your breads (slightly bigger than poppy seeds), mill it into flour and add it. \-Egg replacer. To replace one large egg, use 2 T. of chia gel. \-Fat replacer. Chia gel can be used to substitute for up to half the butter or oil in baked recipes without altering the taste, texture, or baking method. To replace butter or oil, use 1 T. of chia gel per tablespoon of butter or oil removed from the recipe. (Source: "Chia Seed Remedies") \-You can mill chia seeds into a flour in a coffee/spice mill. I regularly mill a 50/50 chia seed and flaxseed mixture and store it in the freezer. I add this mixture to our morning smoothie, baked goods, oatmeal, etc. \-I add chia seeds to homemade "energy bars". \-I add chia seeds to lemonade made with whey from draining my kefir. Chia Fresca is a favorite Mexican beverage. CHIA FRESCA 16 oz. filtered water 6 T. lime juice (fresh\-squeezed, about 2 limes) 1 T. chia seeds Your choice of sweetener. -Chia gel works in hot or cold beverages Add it to 100% fruit juice beverages, coconut water, etc. WATERMELON CHIA SLUSHY (source: "Chia Seed Remedies" 2 c. watermelon chunks 1 T. dry chia 1/2 c. crushed ice squirt of lime juice Sparkling water or seltzer In your blender, plus or chop the watermelon chunks. Be careful not to reduce it to liquid. Add the chia to hydrate and wait about 10-minutes. Add a squirt of lime juice, the crushed ice, and your amount of sparkling water. Pulse once to combine. Now you're ready to pour a glass of sweet, cool, refreshment. -I add chia seeds to my homemade popcicles. homemade tortillas, homemade pudding, granola...... CHIA COCONUT PUDDING (1 serving) 1-2 T. chia seeds (I like to use white chia seeds in this recipe) 1 T. coconut milk powder (Wilderness Family Naturals) 1 c. water Grind seeds or use whole (I grind them). Mix milk powder and water and heat to boiling point. Whisk seeds into liquid. Whisk again after a few minutes. Serve hot or cold with a drizzle of honey. -Add 2 T. chia seeds along with bread crumbs per 1-pound of ground meat when making meatballs or meatloaf. I use 3 to 5 pounds of chia seeds each year. -Grainlady...See MoreNeed sides to go with high protein/lower carb diet
Comments (26)It's been a cold, rainy day and I've been going through recipes.... BROCCOLI, BACON AND CHEDDAR TOSS (9 g. carb. per 1/2-cup serving) 3 c. broccoli florets 2 oz. (1/2 c.) shredded Cheddar cheese 1/3 c. raisins 1/4 c. chopped red onion DRESSING: 1/2 c. mayonnaise 2 T. sugar [could substitute non-calorie sweetener] 2 t. lemon juice Add-in: 8 slices bacon, crispy cooked, crumbled In a large bowl, combine all salad ingredients. In small bowl, combine all dressing ingredients; mix well. Pour dressing ingredients; mix well. Pour dressing over salad; toss to combine. Just before serving, stir in bacon. Yield: Nine (1/2-cup) servings. ~~~~~~~~~~~~~~~~~~~~~~~~ ZUCCHINI CAPONATA (I usually make 1/2 a recipe, which is still a LOT!!! I use it for a vegetarian lunch. Sometimes I'll add a sliced mozzarella cheese stick.) 3 g. carbs per 1/4-cup 1/3 c. olive or vegetable oil (I use 1 T.) 1 c. chopped onions 1/2 c. sliced celery 1/4 c. chopped yellow bell pepper 1/4 c. chopped red bell pepper 3 c. cubed zucchini 2 c. seeded, chopped tomatoes 2 T. chopped fresh basil OR 2 t. dried basil leaves 1 t. salt 1/4 t. pepper 2 T. lemon juice 1/2 c. small pitted ripe olives 2 T. capers, drained (I've never used them) Heat oil in heavy 2-quart saucepan over medium-high heat. Add onions, celery and peppers. Cook and stir 5-10 minutes or until tender. Add zucchini, tomatoes, basil, salt and pepper. Reduce heat to medium; cook 15-20 minutes or until vegetables are softened, stirring occasionally. Remove from heat; stir in remaining ingredients. Refrigerate 8-12 hours or overnight. Serve with pita bread wedges. Yield: 4-cups. ~~~~~~~~~~~~~~~~~~~~~~~~~~ LEMON-PEPPER VEGETABLES (If you want a whole meal add any kind of stir-fried meat.) Makes 6-servings - 5 g. carbohydrate per serving 1 c. 1/4-inch slices yellow squash (about 1-medium) (I also use frozen zucchini/squash in this recipe) 1 small red bell pepper; cut into 1/4-inch strips 1/3 c. diagonal slices celery (about one stalk) 1/3 c. 1-inch pieces green onions with tops (about 3) 1 t. vegetable oil 1 T. lemon juice 1/4 t. lemon pepper seasoning 4 oz. Chinese pea pods Cook squash, bell pepper, celery and onions in oil in 10-inch nonstick skillet over med-high heat about 2-minutes, stirring frequently, until bell pepper is crisp-tender. Stir in remaining ingredients. Cook about 1 minute stirring frequently, until pea pods are hot. 6-servings ~~~~~~~~~~~~~~~~~~~~~~~~~ GLUTEN-FREE (ALSO LOW-CARB) ZUCCHINI FRITTERS Yield: 4-servings, 4-grams carbs per serving 2 med. zucchini 2 green onions 1/4 c. almond flour 1/4 c. parmesan cheese, freshly grated 2 eggs salt and pepper 2 T. coconut oil (for frying) Grate zucchini and parmesan into a bowl. Add eggs, green onions, almond flour and season with salt. Heat oil in skillet over medium heat waiting for pan to get hot. Spoon mixture into pan and fry until golden brown, approximately 2-3 minutes per side. Serve with applesauce and/or sour cream. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ STEAMED VEGETABLES WITH HERB SAUCE Yield: 6 servings; 11-grams carbohydrates 3 c. cauliflowerets (about 1#) 2 med. zucchini, cut crosswise into 1-inch slices 1 med red, green or yellow bell pepper; cut into 1/4-inch strips 1 lemon half Prepare Herb Sauce. Place steamer basket in 1/2 inch water (water should NOT touch bottom of basket). Place cauliflowerets, zucchini and bell pepper in basket. Cover tightly and heat to boiling; reduce heat. Steam about 6 minutes or until vegetables are crisp-tender. Arrange vegetables on plate. Squeeze lemon over vegetables. Serve with Herb Sauce. HERB SAUCE 3/4 c. plain nonfat yogurt 1 t. honey (or non-calorie sweetener of choice) 3/4 t. chopped fresh or 1/4 t. dried basil leaves 3/4 t. chopped fresh or 1/4 t. dried tarragon leaves 1/4 t. salt 1 clove garlic, crushed Dash of dried dill weed Mix all ingredients. Cover and refrigerate at least 2-hours but no longer than 24-hours. ~~~~~~~~~~~~~~~~ ZUCCHINI NACHOS 1 med. zucchini (7-8-inches long), sliced 1/8 t. onion powder 1/8 t. dried basil leaves, crushed 2 oz. (1/2-cup) shredded mozzarella cheese 1/4 c. coarsely chopped pepperoni 1-2 t. grated Parmesan Cheese Microwave Directions: On medium microwave-safe plate, arrange zucchini slices. Sprinkle with onion powder and basil. Top with mozzarella cheese, pepperoni and Parmesan cheese. Microwave on HIGH for 1-2 minutes or until cheese is melted. Yield: 1 serving; 7-grams carbohydrate...See MoreProtein options for breakfast
Comments (49)I usually prep my breakfasts for the week on Sundays. I alternate between frittata in a parmesan “tortilla” or regular flour tortilla. Both are 6” tortillas. My alternative is a smoothie. For the frittatas, I dice all the ingredients, usually mushrooms, green onions, sweet red pepper, spinach and some kind of breakfast meat. In a small skillet, put a dab of butter and add a tablespoon of each of the diced ingredient except the spinach. Saute over medium heat for a minute of two, add a ¼ cup of chopped spinach and saute 30 seconds or so. Add two beaten eggs, pop the frittata under the broiler until the eggs have set. If I am using Parmesan “tortillas”, I grate some fresh parmesan cheese into a non-stick skillet over medium heat to form a 6” circle. Once the cheese is melted and starts to turn brown, flip the tortilla and put half the frittata on half the tortilla then fold the uncovered half of the tortilla over the egg. Cool on racks, wrap in a paper towel and store in a container. If I am using flour tortillas (I try to avoid them), I put a little grated cheese (whatever I have on hand) on half the tortilla, cut the frittata in half and place on top of the cheese, top egg with more cheese and fold the uncovered half of the tortilla over the egg. Then I throw it back in the pan and brown on both sides. Cool on racks, wrap in a paper towel and store in a container. The paper towel absorbs the moisture so the tortillas don’t get soggy. I reheat either in a fry pan for a minute on each side or microwave for 30 seconds or eat it cold. For the smoothies, I portion out each day’s ingredients in canning jars, one jar for each day. In the morning, I just dump the contents of the canning jar into a Ninja container along with some ice and blend it till smooth. Quick and easy. The recipe is not an exact science, it depends on what is in season and what I have on hand but here’s a guideline. You can eliminate the yogurt or substitute nut milk. 2.5 oz. (1/2 jar of Oui Plain Yogurt) 1 cup water Handful of Olivia’s Organic’s Power Green (Kale & Spinach) 1/3-1/2 avocado, depending on size 1/3 banana 1 strawberry 1/4 cup blueberries 1 tbs. flax seed 1 tsp. chia seed 1 tbs. Great Lakes protein powder 1 tsp. raw honey (I find raw local honey helps with my allergies. I have been doing it for years and can tell when I skip a day.) Ice...See MoreOlychick
10 years agolast modified: 9 years agoannie1992
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10 years agolast modified: 9 years agoOlychick
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