Category: Basics

Posted on

More protein on my plate!

As more and more people adopt a plant-based diet, there is a growing interest in finding ways to incorporate more plant-based protein into their meals. While many people assume that a plant-based diet lacks protein, there are actually plenty of sources of protein in the plant kingdom, from beans and legumes to nuts and seeds. In this article, we’ll explore some of the best ways to add more plant-based protein to your diet and share two easy recipes for high-protein snacks.

One of the best ways to add more plant-based protein to your diet is to incorporate beans and legumes into your meals. These are a great source of protein, as well as fiber and other important nutrients. Some good options include chickpeas, lentils, black beans, and kidney beans. You can add these to soups, stews, salads, or make them into burgers or falafel.

Another excellent source of plant-based protein is nuts and seeds. These are not only high in protein, but they also contain healthy fats and other important nutrients. Some good options include almonds, cashews, walnuts, and pumpkin seeds. You can add these to your meals as a topping for salads or oatmeal, or make them into a spread like almond butter or tahini.

Soy products are also a great source of plant-based protein. Some good options include tofu, tempeh, and edamame. These can be added to stir-fries, salads, or made into burgers or veggie meatballs.

Another great way to add more plant-based protein to your diet is to use protein powders. These can be added to smoothies or used in baking to increase the protein content of your meals. Some good options include pea protein, hemp protein, and brown rice protein.

Here are two easy recipes for high-protein snacks:

  1. Roasted Chickpeas

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp salt

Directions:

  1. Preheat oven to 400°F.
  2. Drain and rinse chickpeas and pat them dry with a towel.
  3. In a bowl, mix together olive oil, smoked paprika, garlic powder, and salt.
  4. Add chickpeas to the bowl and toss until coated in the spice mixture.
  5. Spread chickpeas out on a baking sheet lined with parchment paper.
  6. Roast in the oven for 20-25 minutes, or until crispy.
  7. Serve as a snack or add to salads for extra crunch.
  1. Peanut Butter Energy Balls

Ingredients:

  • 1 cup rolled oats
  • 1/2 cup peanut butter
  • 1/4 cup honey
  • 1/4 cup chocolate chips
  • 1/4 cup chia seeds

Directions:

  1. In a large bowl, mix together rolled oats, peanut butter, and honey.
  2. Add in chocolate chips and chia seeds and mix until combined.
  3. Use a cookie scoop or spoon to form mixture into small balls.
  4. Place balls on a baking sheet lined with parchment paper and refrigerate for 30 minutes.
  5. Serve as a snack or pack them in your lunch for an easy and portable protein boost.

Try out these two easy recipes for high-protein snacks and enjoy the benefits of a balanced and nutritious diet.

Posted on

Adzuki Beans

I remember eating Chinese Moon cake and loving it very much. I used to wonder what’s the tasty sweet fillings and then I came across Adzuki beans..they remind me of mung beans except that they are red in color.

 

Adzuki beans, also known as red beans, are a type of legume that has been a staple food in East Asian countries for thousands of years. These small, reddish-brown beans have a slightly sweet and nutty flavor and are a great source of protein, fiber, and other essential nutrients. Let’s take a closer look at the history, geographical distribution, and culinary uses of Adzuki beans.

History and Geographical Distribution

Adzuki beans have been cultivated in China, Japan, and Korea for over 2000 years, and they have played an important role in the traditional diets of these countries. The beans were first introduced to Japan during the Yayoi period (300 BC – 300 AD) and have since become a popular ingredient in Japanese cuisine. Adzuki beans are also widely consumed in China and Korea, where they are used in a variety of sweet and savory dishes.

Description

Adzuki beans are small, oval-shaped beans that are usually red or brown in color. They have a sweet and nutty flavor and a slightly firm texture. Adzuki beans are packed with nutrients and are a great source of protein, fiber, iron, magnesium, and potassium.

 

Adzuki beans are a versatile ingredient and are used in a wide range of dishes in East Asian cuisine. Here are some of the most popular dishes featuring Adzuki beans:

  1. Red Bean Paste: Red bean paste, also known as anko, is a popular filling for Japanese desserts such as mochi and dorayaki. The paste is made by cooking Adzuki beans with sugar and then mashing them into a smooth paste.
  2. Adzuki Bean Soup: Adzuki bean soup is a popular dish in China and Korea. The soup is made by cooking Adzuki beans with water and sometimes with other ingredients such as sweet potatoes, lotus seeds, and jujubes. The soup can be sweet or savory and is often served as a dessert.
  3. Sweet Rice Cake: Sweet rice cake, also known as nian gao, is a Chinese dessert made from glutinous rice flour and Adzuki bean paste. The cake is steamed and then cut into slices and served.
  4. Adzuki Bean Porridge: Adzuki bean porridge is a simple and healthy breakfast dish that is popular in Korea. The porridge is made by cooking Adzuki beans with water or milk and then adding rice or other grains.
  5. Adzuki Bean Salad: Adzuki bean salad is a refreshing and nutritious dish that is often served as a side dish in Japan. The salad is made by combining Adzuki beans with vegetables such as cucumber, carrot, and radish, and then dressing the salad with sesame oil and soy sauce.

Easy Way to Cook with Adzuki Beans

Adzuki beans are a great ingredient to add to your diet, and they are easy to cook with. Here is a simple recipe for Adzuki bean soup:

Ingredients:

  • 1 cup Adzuki beans
  • 6 cups water
  • 1 piece of ginger ( 1 inch long, peeled and shredded)
  • 1/2 cup sugar

Instructions:

  1. Rinse the Adzuki beans and soak them in water for at least 2 hours or overnight.
  2. Drain the beans and put them in a pot with 6 cups of water and ginger.
  3. Bring the water to a boil and then reduce the heat to low and simmer for about 1 hour or until the beans are soft.
  4. Add the sugar and stir until it dissolves.
  5. Serve the soup hot or cold.
Posted on

Bay Leaf: Warm, Woodsy leaf that goes a long way

Bay Leaves
Dried Bay Leaves

 

 

 

 

 

 

Bay leaves are an aromatic herb that has been used in cooking for centuries. Historically, they were used by the ancient Greeks and Romans as a symbol of victory and honor, as well as in traditional medicine to treat various ailments. Today, they’re a popular ingredient in many dishes around the world.

Bay leaves have a distinctive flavor profile that is slightly bitter and earthy, with a subtle hint of sweetness. They’re often used in stews, soups, and sauces, where their flavor can develop over time, infusing the dish with their subtle aroma.

In terms of appearance, bay leaves are dark green, glossy leaves that can be up to three inches in length. They have a smooth texture and a slightly pointed tip. Fresh bay leaves are more pungent than dried leaves, but both are widely used in cooking.

One popular vegetarian recipe that uses bay leaves is lentil soup. Here’s a recipe to try:

Bay Leaf Dal

Ingredients:

  • 1 cup yellow split peas (or red lentils)
  • 4 cups water
  • 2 bay leaves
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • 1/2 teaspoon turmeric powder
  • 1 onion, chopped
  • 1 tablespoon vegetable oil
  • Salt, to taste

Instructions:

  1. Rinse the yellow split peas or red lentils and set aside.
  2. In a large pot or Dutch oven, heat the vegetable oil over medium heat.
  3. Add the cumin seeds and coriander seeds, and sauté until fragrant, about 1-2 minutes.
  4. Add the chopped onion and sauté until it’s soft and translucent, about 5-7 minutes.
  5. Add the rinsed lentils or split peas, bay leaves, turmeric powder, and water, and stir to combine.
  6. Bring the mixture to a boil, then reduce the heat to low and cover the pot. Cook for 25-30 minutes, or until the lentils are tender and the soup is thickened.
  7. Remove the bay leaves and season the dal with salt to taste before serving.
Posted on

Chickpeas: The Hummus-orous Superfood You Need to Try

Chickpeas, also known as garbanzo beans, are a type of legume that are packed with nutrients and health benefits. Here are 11 benefits of chickpeas:

  1. Rich in nutrients: Chickpeas are a rich source of vitamins, minerals, and fiber. They contain high amounts of protein, folate, iron, phosphorus, and zinc.
  2. Aid in weight loss: Chickpeas are low in calories and high in fiber, making them a great food choice for weight loss. The fiber content helps to keep you feeling full for longer periods of time.
  3. Reduce the risk of chronic diseases: The high fiber content in chickpeas has been linked to a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
  4. Improve digestion: The fiber in chickpeas helps to promote healthy digestion and prevent constipation.
  5. Boost energy levels: Chickpeas are a good source of complex carbohydrates, which provide the body with sustained energy.
  6. Lower cholesterol levels: The soluble fiber in chickpeas helps to lower cholesterol levels by binding to cholesterol in the digestive system and preventing it from being absorbed.
  7. Regulate blood sugar levels: Chickpeas have a low glycemic index, meaning they cause a slow and steady rise in blood sugar levels, making them a good food choice for people with diabetes.
  8. Improve heart health: Chickpeas are a good source of potassium, which helps to lower blood pressure and reduce the risk of heart disease.
  9. Support bone health: Chickpeas contain high amounts of calcium and magnesium, which are important for maintaining strong bones.
  10. Promote healthy skin: The vitamin C and antioxidants in chickpeas help to promote healthy skin by protecting against free radical damage.
  11. Boost brain function: Chickpeas are a good source of choline, which is important for brain health and can help improve memory and cognitive function.

Chickpeas are a nutrient-dense food that can provide numerous health benefits when consumed as part of a balanced diet. They can be eaten in a variety of ways, such as roasted, boiled, or mashed, and are a versatile ingredient in many recipes.

Chickpeas

 

Posted on

Canola Oil

Canola oil is a popular vegetable oil that is widely used in the food industry due to its versatility and numerous health benefits. It is made from the seeds of the canola plant, which is a type of rapeseed that has been selectively bred to produce a lower level of erucic acid and glucosinolates, two compounds that are considered potentially harmful to human health. In this essay, we will discuss the origins of canola oil, its nutritional profile, health benefits, and potential drawbacks.

The history of canola oil dates back to the 1960s, when Canadian researchers began developing a new variety of rapeseed that would be low in erucic acid and glucosinolates. This new variety, which was eventually named “canola” (short for “Canadian oil, low acid”), was first commercially produced in the 1970s and quickly gained popularity due to its high smoke point, mild flavor, and healthy fat profile.

Canola oil is a rich source of monounsaturated and polyunsaturated fats, which are considered “good” fats that can help lower cholesterol levels and reduce the risk of heart disease. It is also low in saturated fats and high in omega-3 fatty acids, which have been shown to have numerous health benefits, including reducing inflammation, improving brain function, and supporting heart health.

In addition to its fat content, canola oil is also a good source of vitamins E and K, which are important antioxidants that help protect the body against oxidative stress and inflammation. It also contains small amounts of other nutrients, such as vitamin B6, folate, and potassium.

One of the main health benefits of canola oil is its ability to lower cholesterol levels. Studies have shown that consuming canola oil can lead to a significant decrease in LDL (“bad”) cholesterol and an increase in HDL (“good”) cholesterol, which can help reduce the risk of heart disease. Canola oil has also been shown to improve insulin sensitivity and reduce the risk of type 2 diabetes.

However, there are some potential drawbacks to consuming canola oil. One concern is that it is often produced using genetically modified organisms (GMOs), which can be a source of controversy in the food industry. Additionally, some people may be allergic to canola oil or experience digestive issues when consuming it in large amounts.

Overall, canola oil is a healthy and versatile oil that can be used for a variety of cooking purposes, including sautéing, baking, and frying. While it may not be suitable for everyone, it is a good option for those looking to improve their heart health and reduce their risk of chronic diseases.