Tag: Protein

Appetizers, Mains, RECIPES

Vegan Pepperoni

Cristina Carlos-Supino

*Makes 2 x 6 inch logs

Ingredients

  • 1 ½ cups of vital wheat gluten
  • ⅓ cup tomato paste
  • ⅓ cup soy sauce
  • ¼ cup coconut oil *Not melted
  • ¼ cup water
  • 1 tablespoon whole fennel seeds
  • 1 tablespoon garlic powder
  • 1 tablespoon of smoked paprika
  • 1 teaspoons crushed red pepper flakes 

Instructions

  1. Mix all of the ingredients in a large bowl. Once the mixture starts to come together, finish mixing by hand, kneading the dough for 3 minutes to make sure it’s well combined.

2. Add water to a large pot with a steamer basket and bring to a boil.

3. Divide the dough into two pieces then roll the dough pieces into two logs about 6 inches long.

4. Wrap each log up loosely in a piece of aluminum foil then twist the ends closed. Steam for 30 minutes.

5. Remove the logs from the steamer and allow to cool completely in the fridge. The logs will have puffed up in the foil and become tight.

6. Once cooled, remove the foil and they are ready to slice. 

I cut them in cubes and serve them as an appetizer, as a pizza topping, in a pasta sauce or in a sandwich !!!

Cristina for Peas & Peace

TRAVELS

Israeli Vegan Sushi 🌱

Cristina Carlos-Supino

Art on a plate at Green Roll in Tel Aviv and delicious

Dips, RECIPES

Hummus

Cristina Carlos-Supino

Hummus can be a spread, a dip or a topping when making a bowl. It requires few ingredients and is extremely simple and quick to make. Hummus is also high in protein and high in fiber.

This recipe makes 2 1/2 cups and keeps in the refrigerator for 5 days

Ingredients:

3/4 cup of dry chick peas (Soak overnight, healthier and better than canned)
1/2 cup freshly squeezed lemon juice
3 garlic cloves
4 tbsp tahini
Salt (Optional)

Put cooked chickpeas and other ingredients in a food processor or blender. Process to a smooth purée, adding some of the cooking liquid until you get that consistancy.

I then drizzled some olive oil, sprinkled with paprika and served with some crudités, pita wedges and crackers

Cristina for Peas & Peace

HEALTH

Canada’s Food Guide 2019

Cristina Carlos-Supino

 

I am quite content with the Government of Canada having finally updated the food guide. The guide encourages everyone to eat more fruits and vegetables and to opt more often for  plant based recipes for protein. In lieu of juice, milk or other, to make water your drink of choice.

This shift towards plant-based foods comes despite intense lobbying from the meat, dairy and juice industries.

Here below are some highlights and where plant based  foods are mentioned. For the complete guide please visit the site https://food-guide.canada.ca/en  

Hopefully the next guide would of had eradicated meat and dairy altogether.

 

 

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Benefits of healthy eating patterns

Making healthy food choices can help you develop a healthy eating pattern. A healthy eating pattern helps you improve your overall health.

The term eating pattern refers to what you eat and drink on a regular basis. In a healthy eating pattern, all the foods and drinks work together to:

  • help you feel good
  • maintain your health
  • meet your nutritional needs

Many of the well-studied healthy eating patterns include mostly plant-based foods.

Plant-based foods can include:

  • vegetables and fruits
  • whole grain foods
  • plant-based protein foods

Eating plant-based foods regularly can mean eating more fibre and less saturated fat. This can have a positive effect on health, including a lowered risk of:

  • cancer
  • heart disease
  • type 2 diabetes

Most healthy eating patterns include little to no highly processed foods.

 

How to eat more protein foods that come from plants

Here are some easy ways to eat more protein foods that come from plants:

  • Add soft tofu to a blended soup to make it thicker and creamier.
  • Try a bean salad, lentil and rice pilaf or a bowl of vegetarian chili for lunch.
  • Make your own trail mix by combining your favourite whole grain cereal with a handful of nuts and seeds.
  • Spread hummus on the inside of a whole grain pita and fill with vegetables such as romaine lettuce and shredded carrots.

Each week, plan a couple of meatless meals. As your main course, try using:

  • beans in a burrito
  • tofu in a vegetable stir-fry
  • chickpeas and beans in tacos
  • lentils in a soup, stew or casserole

 

We are definitely heading in the right direction

 

Cristina for Peas and Peace