Acorn Alfredo Pasta

Acorn Alfredo Pasta
vegan

Acorn Alfredo Sauce
4 Cups roasted Acorn Squash (about 1 medium squash)
1 cup parsley (or fresh basil)
3/4 cup plain plant milk (almond/hemp/soy)
1/3 cup Nutritional Yeast Flakes
2-3 Tbsp extra virgin olive oil
2-3 Tbsp Dijon Mustard
2-3 Tbsp apple cider vinegar
2 Tbsp roasted garlic
2 Tbsp dried Italian herbs (basil, oregano, thyme)
1 Tbsp maple syrup
1 tsp red pepper flakes or dash of cayenne
salt and pepper

1 bag pasta (any variety you choose)
*I used Kamut Penne
2-3 cups mushrooms
optional add-in's:
1 package tempeh, cut into cubes
1 Field Roast Chipotle Vegan Sausage tube
Sprinkle of Daiya Cheese on top

Directions:

1. Turn on oven to 350 degrees.

2. Fill a casserole dish with an inch of water. Slice Acorn Squash in half (horizontal slice as shown) and lay flat in dish. Place in oven to roast at 350 degrees for 60-75 minutes.







3. When your squash is roasted the skin should peel away quite easily. Remove all skin and place squash flesh in a food processor. Add all other ingredients.

4. Blend on high for at least 2 minutes. You want all the parsley to chop into fine bits. Set sauce aside.



5. Boil a pot of salted water. Cook your pasta. 2-3 minutes before the pasta is ready to drain, add mushrooms and optional protein add-in's. Drain as usual. Toss dry pasta in a splash of EVOO (opt'l).

QuickStep Note: I cook my mushrooms/tempeh and sausage simply by throwing them into my pasta pot 2-3 minutes before draining my pasta. This allows me to boil my protein/veggies quickly without adding in another step. I drain pasta/veggies/protein together.

6. Toss warm pasta in your Acorn Alfredo Sauce. Mix well so each pasta bit is coated.

7. You can either store in fridge and re-heat later - or eat right away - or transfer pasta into an oven safe dish and let heat at 300 degrees for 20 minutes. This will marinate the pasta a bit and soften the sauce. You can even add a sprinkle of Daiya cheese on top if you'd like.

Enjoy! This one is yummy for leftovers..!

No Unhealthy Food Is Worth Dying For

A friend asked me today why I have chosen such an extreme way of eating. I said that I had a wakeup call.

I just reached the point where I felt as though the bad eating and lack of eating was killing me. My BP and cholesterol were borderline high at my last physical and while the blood sugars were normal, I feared that diabetes was right around the corner. I decided that there is no food that taste good enough for me to die for it and began changing everything. Upon doing some research on the Mediterranean and anti-flammatory,candida, gluten free (same basic principles for all of these but some are a bit more clean eating (no preservatives, pesticides, processed foods) than others) I discovered that since endo is an inflammatory disease and can depress the immune system and cause IBS (irritable bowel) and other things such as rheumatoid arthritis, I decided that eliminating the refined sugars, flours, dairy and soy made sense. It may help with staving those conditions and it is healthier overall. I am eating mostly a vegetarian diet - eggs, fish, chicken and very little red meat. Lots of fresh fruits and veggies, experimenting with different grains and enjoying the energy I have. This in spite of the pelvic pain so I can only imagine how much better I'll feel after surgery and recovery.

Regaining my healthy is a priority and I willing to do whatever it takes to get there because "this is who I am, this is what I do."

Cheese and Beef-like Lasagna

Cheese and Beef-like Lasagna

9 cooked lasagne noodles(I don't cook mine ahead of time, just cook it all together in the oven)

2 c. any vegetarian meat, ground)I use Morningstar Farms beef crumbles)
1 jar vegan spaghetti sauce
1 recipe of tofu cheese filling
1 recipe of Healthy Nacho cheese

Tofu cheese filling:
1 pkg tofu, firm
1 TB. lemon juice
2 tsp. turbinado sugar
1 tsp. sea salt
2 tsp. basil
1/2 tsp. garlic powder
1 tsp. onion powder
2 TB. nutritional yeast

Healthy Nacho Cheese
1/4 cup raw cashews
1 red pepper
1 TB. lemon juice
3 TB. nutritional yeast
1 tsp. onion powder
1/2 tsp. garlic powder
1/4 cup cornstarch
1 1/4 tsp. sea salt
2 1/2 cup water

Prepare the Tofu cheese filling:
mash the tofu with a potato masher, then add remaining ingredients

Prepare the Healthy Nacho Cheese:
Put 1 1/2 cup water in a saucepan on high to bring to a boil
Put rest of ingredients for the healthy Nacho cheese
into a blender. Blend till smooth. Add to the water on the stove, and stir until thickened. (This will be like a thick white sauce.)

Lasagna

Make the layers in a 9x13 pan.
spray the pan
start with a thin layer of spaghetti sauce
then add 3 lasagna noodles
top with half the tofu cheese filling
then more sauce, and the beef crumbles
cheese sauce
then another layer of noodles,
tofu cheese filling
sauce
cheese sauce
another layer of noodles,
top with rest of spaghetti sauce
top with rest of cheese sauce

bake at 350 degrees for 1 hour. Let set 10 min before serving.

Gluten Free Pasta Lesson One

So. . .we had gluten free, dairy free white bean and pasta soup for dinner tonight. Very tasty soup I might add. I measured the one cup of dry rice pasta out and cooked it to the desired consistency. I was shocked, however, when I went to drain the pasta and found exactly 1 cup of pasta. There were some comical moments with the hubber "fighting" over which of us got more noodles. So lesson learned. 1 cup=1 cup when cooking rice pasta.

No Whole Paycheck Clean Eating

Having just spent nearly $35 on roughly a dozen gluten free, dairy free, soy free items in my local grocery store yesterday, I can certainly appreciate the tips posted on the Gracious Pantry blog today on

5 Tips For Eating Clean When You’re Broke

http://www.thegraciouspantry.com/eating-clean-budget/

Here are the items I purchased and what they cost in my local supermarket:

1 almond & apricot fruit bar $1.50
Rice Works Brown Rice Crisps (great stuff!) $3.18
Ener-G Brown Rice Loaf Bread
$4.49
Wild Garden Fire Roasted Red Pepper Hummus (awesome stuff!) $2.79
Galaxy Foods Cheddar Flavor Rice Singles (pretty decent for non-dairy, gluten free, soy free cheese) $4.49
Lundberg Apple Cinnamon rice cakes (yummy with a little peanut butter and a slice of Galaxy cheese) $2.99
De Boles Gluten Free Rice Spirals $2.79
Envirokids organic Gorilla Munch Cereal $3.99
2 Nugo Carrot Cake bars $1.00 each
Orgran Rice & Millet Pasta Spirals $3.89 8.8 oz
Nature's Path Enviro

So I will check on bulk pricing (I don't know if there is bulk pricing for rice and pasta but it's worth taking a look) and get on a mailing list for Whole Foods (Trader Joe's is coming!) and set up a spreadsheet so that I can compare pricing between stores.

Clean Eating Pesto Sauce

Clean Eating Pesto Sauce
(Makes approximately 5 cups)

Note: Pesto is very high in fat. However, if you use it in small amounts for adding flavor to other foods, it’s a fantastic way to get the flavor with just limited amounts of fat.

Ingredients
4 cups fresh basil
4 cloves fresh garlic
1/4 cup walnuts
3/4 cup olive oil
1/2 cup grated parmesan cheese

Directions

Step 1 – Place all ingredients in a food processor or blender and blend until smooth.

Step 2 – Add salt to taste, and blend again to combine thoroughly.

Eat and Enjoy!

Nutritional Content
1 serving = 2 tbsp.

Calories: 57
Total Fat: 6 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 2 mg
Sodium: 97 mg
Carbohydrates: 0 gm
Dietary fiber: 0 gm
Sugars: 0 gm
Protein: 1 gm
Estimated Glycemic Load:0

SOURCE: http://networkedblogs.com/9zgnN

Transforming Me

I just finished a 30 minute Leslie Sansone walk (the 2 walking videos that are on the walkathome.com website). It feels good to move even if it did tire me out a little. That just proves to me how out of shape and unhealthy I've let myself become.

The eating went well today, though I did have a fun size candy bar. I made sure I tracked it though. I'm getting to the point that I enjoy an apple and grapes with breakfast (my oatmeal) and an apple in the afternoon to help tide me over before dinner. I'm eating veggies in my salad or making sure that I pack veggies with whatever my lunch entree is.

I'm actually enjoying this change and I never thought I would say that.Maybe I've finally reached the point that I realize how habits, good or bad, affect the quality of life I will lead and I'm willing to make the choices necessary to ensure a good one. They are not sacrifices - sacrifice for me is not being able to keep up when I'm hiking, feeling like the clumsy girl because I don't feel like I can move my body well and being tired too much, It all matters and it is not acceptable any longer.

Candida Diet Fact Sheet

From: Lisa Erikson 

Subject: Nutritional advice made simple.

This is a short version of the nutritional advice I

have been given by my surgeon Dr C. Dubin. I would

like to clearly state that I share this information

without any valuation. I do not agree or disagree with

it. I do not know if any of it is scientifically

proven. I do not wish to upset or provoke anyone with

this information. The information is founded on an

article by Dr Charles F. Dubin, MD and Stephen M.

Lieb, MD. It has been cleared with Dr Dubin that it is

OK for me to share this information. 

1. Consume a diet that enhances the immune system:

2. Add vitamins and/or dietary supplements that

enhance immune system. Calcium (1200-1500 mg/day),

B-complex vitamins and Folic Acid (400 mcg/day) may

help the liver metabolize and thus lower estrogen

levels. Magnesium (400mg/day) may decrease cramps.

Vitamin E (400IU/day), C vitamin (1000 mg/day),

Vitamin A (attention: A vitamin may be toxic in too

high doses), Selenium, Zinc. Avoid: iron supplements

(it may promote candida).    

3. Avoid foods that may increase estrogen production

or contain exogenous sources of estrogen. Foods that

alter our natural hormonal environment are  called

"endocrine disruptors". Example of this would be red

meats, whole fat dairy products and foods high in

animal fats.

4. Avoid foods that are likely to be a source of

dioxins. Dioxins are "immune modulartors", that is,

they cause the immune system to both under and

over-react. Dioxins are also endocrine disruptors.

Examples of this would be freshwater fish (274

picograms per 4 oz.) Marine shellfish (95 picograms

per 4 oz.) Marine fish (70 picograms per 4 oz.).

(Compare these levels with vegetable oil: 1 picogram

per 4 oz.) Lower fat versions of fish contain less

dioxins, always remove the dark parts of fish, this is

where a higher concentration of dioxins exist. Farm

raised fish is not part of this study. 

5. Avoid foods high in pesticides since pesticides are

endocrine disruptors. For example: Conventionally

grown strawberries are very likely to contain high

levels of pesticides. Buy Organic instead! (FDA,

research) However, conventionally grown bananas, kiwis

and plums and blueberries are least likely to have

pesticides. 

6. Maintain a normal body weight.

7.  Avoid foods that promote candida infection. Yeast

(anything baked with yeast for example: bread, bagels,

pastries, pretzels, pizza, rolls, alcohol, pickled or

fermented foods).

8. Avoid sugar: including honey, molasses, syrup,

dextrose and corn syrup.

9. Add natural antifungals to the diet: garlic,

grapefruit seed extract and taheebo tea.

10. Reestablish intestinal health: eat acidophilus and

bifidobacteria. This exists in non-fat yogurt, but may

be obtained from supplements. (Note, however, that the

supplements may not contain live bacteria). 

11. Anti-inflammatory approaches: Increase consumption

of essential fatty acid linolenic acid (LNA). Fish

oils, salmon, cod, seed and nut oils: flaxseed,

linseed, sunflower, safflower, corn soy & walnut oils.

12. Decrease consumption of Linoleic acid (LA). For

example: meats, dairy products, margarine and

processed oils.

13. Increase dietary fiber since it aids estrogen

balance: fruits, vegetables, grains, beans.

14. Cruciferous vegetables may help lower estrogen

levels. 

15. Soy products contain both estrogenic and

anti-estrogenic properties. One could cautiously

recommend consumption of moderate amounts of soy. 

There is no proof that any of these dietary changes

will prevent or cure endometriosis, or alleviate pain.

Nevertheless, most recommendations certainly would not

be harmful, and seem to be logical given our current,

although admittedly incomplete knowledge of the

pathophysiology of endometriosis. In addition, taking

charge of at least a healthier diet can give back a

sense of control and empowerment to the endometriosis

patient. 

If you have any further questions about this feel free

to contact Dr Charles Dubin, (Endometriosis

specialist) on tel: 310-899 9799

here is a list of alkaline and acid forming foods.  

REMEMBER:  80% alkaline foods and 20% acid forming foods is the

way the body stays disease free.

ACID-ASH FOODS

Foods to be careful not to eat much of:

Alcohol, Aspirin, Barley, Black Pepper, Cake, 

Canned or Frozen food, Processed Cereals,

 Chickpeas, Chocolat, Coffee, Corn starch,

Cranberries, Dairy (all), Eggs, 

Grains (except millet & quinoa), Honey,

Legumes, Lentils, Mustard, Niacin, Oatmeal,

 Nuts, Pasta, Popcorn, Plums, Prunes, Rice, Salt,

Seeds, Soda crackers, Soft drinks, Sugar, Black

tea, Tofu & Soy products, Vinegar (distilled),

 Wheat bran, Wheat germ, Fruits (canned),

Wheat products, 

 ALL ANIMAL PRODUCTS

  ALKALINE-ASH FOODS

 Foods that may be eaten freely

 All fresh fruit, All raw vegetables, 

All Sprouts, Apples, Beets & Greens Apricots,

   Broccoli, Avocado, Brussel Sprouts, Bananas,

  Cabbage Blackberries, Cauliflower, Blueberries,

   Celery, Cantaloupe, Collard Greens, Cherries,

   Cucumbers, Corn (fresh), Dulse, Dates, Green

  Beans, Figs (fresh), Green limas, Grapes, Green

  peas, Grapefruit, Green soy beans, Honeydew,

  Kale, Leeche nuts, Kelp, Lemons, Leaf Lettuce,

  Limes, Millet, Mushrooms, Maple syrup, Mustard

    greens, Mangoes, Okra, Molasses, Onions,

     Nectarines, Parsely, Oranges, Parsnips,

   Pineapple, Peppers, Peaches, Potatoes, Pears,

       Quinoa, Radishes, Raisins, Rhubarb,

   Raspberries, Rutabagas, Apple Cider Vinegar,

  Mellons, Spinach (raw), Squash, Turnip greens,

               Watercress, Yams

balance is the key. 

BREAKFAST IDEAS

Sometimes I eat scrambled eggs cooked in olive oil with tomato and

onion, or with cabbage, or with broccoli (it's tasty, really). 

Other times I make a sandwich with whole rye bread, a spread of humus,

some tuna, red peppers and goat cheese. Or with chicken.

When my blender was working I made smoothies.

When I'm in a hurry I eat an apple and a wheat free granola bar.

Or wheat free cereal

Oh! and beans! just boiled, with a little salt and corn tortillas.

Once, I cooked quinoa. The recipe that is in the files. It was really

good, but I haven't bought quinoa again. 

Sometimes I'll make a smoothie. Although I don't make it much in the 

winter b/c it's too cold.

1-2 cups of fruit i.e. raspberries, blueberries, strawberries, black 

berries. 

If I have a really ripe banana, I'll throw it in for some sweetness.  

1 scoop of protein powder-Whey or Soy with greens mixed in.  

3-4 ounces of a Soy Chai Tea Protein drink for sweetness especially if 

I used raspberries and had no bananas. (This soy drink is also good as 

a creamer for coffee--very rich and a little sweet).

2 Tablespoons of Flax Seed Oil 

Ice.

If I get to work early enough I go to the cafeteria to get a couple 

scrambled eggs with a "little" cheese on top. (of course I don't know 

if they are organic eggs or what oil they cooked them in, so that's 

dangerous).

Sometimes I'll bring Soy fruit yogurt and mix some Bare Naked granola 

in--sometimes also fruit.

Oatmeal - Whole foods carries some rolled whole barley oatmeal with 

fruits etc. Comes in a cup that you just add water to.

I found a green drink at Whole Foods that has all sorts of good greens 

in it. Sounded like it might taste gross, but it was REALLY good. And, 

it's thick so it fills you up.

Also, found a carrot drink. I'm not crazy about carrots as a juice, but 

I still try to drink a little with my vitamins/herbs first thing in the 

morning. Some of the herbs make me nauseous so I have to eat something 

with them.  This drink is thick too so it fills you up.

Sprouted spelt flour pancakes with blueberries and maple syrup (the 

real stuff)

Buckwheat pancakes with blueberries and maple syrup

sprouted spelt waffles

poached egg on ezekiel english muffin

easy over egg on ezekiel bread

egg in a hole (ezekiel bread with a hole in it. Pour an egg in the 

hole and fry it)

wheat free granola cereal with almond milk

ezekiel cereal with almond milk

various fruit smoothies (all include coconut milk)

chicken and apple sausage

turkey sausage

grapefruit

ezekiel toast with natural peanut butter

overnight crockpot oatmeal with apples and cinnamon

millet porridge

Millet porridge & Miso Soup

For breakfast I have a slice of rye bread drizzled with  honey and a grapefruit, with a handful of nuts.

or

I boil pearl barley, add apples, raisons walnuts and cinnammon and cook until it is all soft and tasty.

for breakfast I either have 2 eggs cooked in olive oil sometimes with

a vegetable like asparagus red or green pepper, Oatmeal with walnuts

and a fruit, or a smoothie made with yogurt, 2 fresh fruit, 1 frozen

fruit, omega oils, 1 carrot, walnuts or almonds, and a little juice to

make it smoother.

I have a few things I like -- ezekiel sprouted english muffin with flax 

oil, almond butter, flax seeds, sesame seeds and currants, and then I 

will usually have a piece of fruit, turkey bacon or chicken sausage and 

cranberry juice (100% diluted with water, no sweetener).

I also make oatmeal overnight in my crockpot, with dried fruit and a 

little yogurt added. I'll try to add recipe to files tomorrow.

I also sometimes like Van's wheat free flax waffles, but to be honest, 

they aren't super good and aren't full of nutrition, just wheat free. I 

smother them with flax oil and wild blueberries, sunflower and pumpkin 

seeds.

Every weekend, we make sprouted spelt and buckwheat flour pancakes with 

wild blueberries and sunflower seeds.

I also make various muffins and quick breads, I will try to post recipes 

too.

Sometimes I make smoothies (usually mango, cherry, rice milk, flax oil, 

vanilla, and nutritionals) and have manna bread with them.

How to Meet Your Protein Needs without Meat

A Guide to Vegetarian Protein Sources

-- By Sarah Haan, Registered Dietitian and Nicole Nichols, Health Educator

Eating a vegetarian diet can be very healthful and rewarding. However, most vegetarians—including soon-to-be vegetarians and their meat-eating loved ones—are concerned about getting adequate protein. Most people are accustomed to getting protein from meat, but what else contains protein? Aren't plant-based proteins "incomplete" or lower quality?

Fortunately, with a bit of extra attention, you won't have any trouble meeting your protein needs just because you give up meat. There are so many protein-packed vegetarian options! Did you know that most foods, including vegetables, have some of the essential muscle-building nutrient? Without looking closely, it is easy to miss some great sources. (Who knew a cup of broccoli had 3 grams!)

Nuts, seeds, soy products, cereal, eggs and dairy are all good meatless protein choices. These groups of food each contain different amino acids (the building blocks of proteins) and different levels of protein quality. There is no need to consume certain foods in special combinations as nutritionists once thought! When your diet includes a variety of each of these types of foods, you can rest assured that you're consuming all the amino acids you need for muscle growth and cell repair.

Nuts
Nuts provide a good dose of protein along with some heart-healthy fatty acids and antioxidants (vitamins A and E). They are also packed full of fiber. Take your pick! Many nuts have a significant source of protein ready to work for your body. Peanuts, almonds, pistachios, cashews, and pine nuts are among the highest in protein, while chestnuts and hazelnuts, although they do still have some protein, are the lowest. Think out of the box when you’re adding nuts to your diet. They can be grated, toasted, ground or eaten raw and are great when combined with salads, wraps, soups and stews and baked goods. But pay special attention to portion size! Nuts are a great source of many nutrients, but do come with a hefty dose of calories, thanks to the healthy fats they contain. A single serving is just 1 oz! Many nuts are best when stored in a refrigerator, which helps keep their fats from going rancid (for up to 6 months).

Nuts, 1/4 cup	Protein	Calories	Fat
Peanuts, raw	9 g	207	18 g
Almonds, dry roasted	8 g	206	18 g
Pistachios	6 g	171	14 g
Hazelnuts	5 g	212	21 g
Pine nuts	5 g	229	23 g
Cashews, raw	5 g	197	16 g
Walnuts	4 g	164	16 g

Seeds
Seeds are another great way to grab a few grams of protein and many other nutrients. Healthful unsaturated fats, as well as phytochemicals, make seeds a powerhouse for heart disease and cancer prevention. Just a quarter cup of pumpkin seeds (also called pepitas) has 8.5 grams of protein. Add this amount to a salad or eat them plain for a quick snack. Sunflower seeds are easy to add to pasta or salads, or sandwich wraps, while sesame seeds are easily ground and sprinkled onto steamed veggies for a protein dusting.

Seeds (1/4 cup)	Protein	Calories	Fat
Hemp seeds	15 g	232	18 g
Pumpkin seeds, roasted	9 g	187	16 g
Flaxseed	8 g	191	13 g
Sunflower seeds, roasted	8 g	205	18 g
Sesame seeds, roasted	6 g	206	18 g

Legumes
Dried peas, beans and lentils belong to a group of food known as "pulses" or "legumes." Aside from soybeans, these plants have a very similar nutrient content, which includes a good dose of protein. On average, they have about 15 grams of protein per cup, and tagging along with the essentials protein are fiber and iron. Adding beans, lentils and dried peas to your meals is a great way to replace meat (a beef burrito can easily become a black bean burrito, for example) while still getting your much needed protein. Add pulses to soups, salads, omelets, burritos, casseroles, pasta dishes, and more! Make bean dips (such as hummus, which is made from garbanzo beans, or black bean dip) to spread on sandwiches and use as protein-packed dips for veggies or snack foods.

Legumes, 1 cup cooked	Protein	Calories	Fiber
Soybeans	29 g	298	10 g
Lentils	18 g	230	16 g
Split peas	16 g	231	16 g
Navy beans	16 g	258	12 g
Garbanzo beans (chickpeas)	15 g	269	12 g
Black beans	15 g	227	15 g
Kidney beans	15 g	225	11 g
Lima beans	15 g	216	13 g
Pinto beans	14 g	234	15 g

Soy
Soybeans are a complete protein that is comparable in quality with animal proteins. Eating soybeans (and foods made from soybeans) has been growing trend in America for only five decades, but this protein-rich bean has been a staple in Asia for nearly 4,000 years! This plant powerhouse is used to create a variety of soy-based foods that are rich in protein: tofu, tempeh, textured vegetable protein (TVP, a convincing replacement for ground meat in recipes), soymilk and "meat analogs," such as vegetarian "chicken" or faux "ribs" are all becoming more popular as more Americans practice vegetarianism. To learn more about using tofu, read Tofu 101. To learn how soy may impact your health, click here.

Soy Foods	Protein	Calories	Fat
Soybeans, 1 cup cooked	29 g	298	10 g
Tempeh, 4 oz cooked	21 g	223	13 g
Edamame, 1 cup shelled	20 g	240	10 g
TVP, 1/4 cup dry	12 g	80	0 g
Soy nuts, 1/4 cup roasted	11 g	200	1 g
Tofu, 4 oz raw	9 g	86	5 g
Soy nut butter, 2 tablespoons	7 g	170	11 g
Soymilk, 1 cup sweetened	7 g	100	0.5 g
Soymilk, 1 cup unsweetened	7 g	80	0.5 g

Grains
In a culture that focuses largely on wheat, it's easy to overlook the many types of other grains available to us. Some of these grains are very high in protein and can be included in your diet for both whole-grain carbohydrates and muscle-building protein. Quinoa is unusually close to animal products in protein quality, making it an excellent grain to replace white rice or couscous. It can also be cooked and mixed with honey, berries and almonds in the morning for a protein-packed breakfast. Other grains high in protein include spelt, amaranth, oats and buckwheat. Choose whole-grain varieties of cereals, pastas, breads and rice for a more nutritious meal.

Grains	Protein	Calories	Fiber
Amaranth, 1 cup cooked	9 g	238	9 g
Quinoa, 1 cup cooked	9 g	254	4 g
Whole wheat pasta, 1 cup cooked	8 g	174	6 g
Barley, 1 cup cooked	7 g	270	14 g
Spelt, 4 oz cooked	6 g	144	4 g
Oats, 1 cup cooked	6 g	147	4 g
Bulgur, 1 cup cooked	6 g	151	8 g
Buckwheat, 1 cup cooked	6 g	155	5 g
Brown rice, 1 cup cooked	5 g	216	4 g
Whole wheat bread, 1 slice	4 g	128	3 g
Sprouted grain bread, 1 slice	4 g	80	3 g

Dairy
If you consume milk products, dairy is a great way to add some extra grams of protein to your day. Low-fat milk, cheese and yogurt are easily accessible, quick to pack and fun to incorporate into many meals and snacks. Whether you’re drinking a cup of skim milk with your dinner or grabbing some string cheese before you run errands, you can pack about 8 grams of protein into most servings of dairy. You’re also getting some bone-building calcium while you’re at it! Keep in mind that low-fat varieties of milk products are lower in calories and fat, but equal in calcium to the full-fat versions; low-fat varieties may also be higher in protein.

Dairy	Protein	Calories	Fat
Fat-free cottage cheese, 1 cup	31 g	160	1 g
2% cottage cheese, 1 cup	30 g	203	4 g
1% cottage cheese, 1 cup	28 g	163	2 g
Fat-free plain yogurt, 1 cup	14 g	137	0 g
Low-fat plain yogurt, 1 cup	13 g	155	4 g
Parmesan cheese, 1 oz grated	12 g	129	9 g
Whole milk yogurt, 1 cup	9 g	150	8 g
Goat's milk, 1 cup	9 g	168	10 g
1% milk, 1 cup	8 g	102	2 g
Swiss cheese, 1 oz	8 g	106	8 g
2% milk, 1 cup	8 g	121	7 g
3.25% (whole) milk, 1 cup	8 g	146	8 g
Low-fat cheddar/Colby cheese, 1 oz	7 g	49	2 g
Part-skim mozzarella cheese, 1 oz	7 g	72	5 g
Provolone cheese, 1 oz	7 g	100	8 g
Cheddar cheese, 1 oz	7 g	114	9 g
Blue cheese, 1 oz	6 g	100	8 g
American cheese, 1 oz	6 g	106	9 g
Goat cheese, 1 oz	5 g	76	6 g
Feta cheese, 1 oz	4 g	75	6 g
Part-skim ricotta cheese, 1 oz	3 g	39	2 g

Eggs
Eggs contain the highest biologic value protein available. What this means is that an egg has a near perfect combination of amino acids within its shell; when assessing protein quality of all other foods (including meat), nutrition experts compare them to the egg. This doesn’t mean that all other sources of protein are less healthful or less important but does mean that an egg is an awesome way to get a few grams of protein. At 6 grams for one large egg, there are endless ways to add it to your diet. Salads, sandwiches, breakfasts or snack—an egg can fit in anytime!

Eggs	Protein	Calories	Fat
Egg, 1 boiled	6 g	68	5 g
Egg white, 1 cooked	5 g	17	0 g
Liquid egg substitute, 1.5 fl oz	5 g	23	0 g

As you can see, protein is EVERYWHERE in our diet, and even without meat you can get enough every day; you just have to look in the right places! For more ideas for using these various plant-based proteins, check out our dailySpark series, Meat-Free Fridays for recipe and cooking ideas!

Selected Sources
Information Sheet: Protein from The Vegetarian Society (VegSoc.org)

Various nutrient profiles from The World's Healthiest Foods (WHFoods.com)

Southwestern Rice & Pinto Bean Salad

From EatingWell: April/May 2005

The slightly chewy texture of ruddy-red Wehani rice makes it perfect for salads. Serve it mounded on a bed of Boston lettuce or curly frisée.

6 servings, 1 1/3 cups each

Active Time: 20 minutes

Total Time: 1 hour

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

Ingredients

• 1 cup Wehani brown rice, (see Note) or brown basmati rice
• 2-2 1/2 cups water
• 2 teaspoons cumin seeds, or 1 teaspoon ground cumin
• 1/4 cup extra-virgin olive oil
• 1/4 cup sherry vinegar
• 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
• 1 large clove garlic, crushed and peeled
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 2 15-ounce cans pinto beans, rinsed
• 8 scallions, trimmed and sliced (about 1 1/2 cups)
• 1 medium bell pepper, (green, yellow, orange or red), chopped (about 1 cup)

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Preparation

1. Combine rice and water (2 cups water if using brown basmati) in a 3-quart saucepan; bring to a boil. Reduce heat to low, cover and cook until all the water has been absorbed, 40 to 45 minutes. Remove from heat; let rest, covered, for 10 minutes. Spread the rice out on a large baking sheet until cooled to room temperature, about 15 minutes.
2. Meanwhile, toast cumin in a small skillet over medium-high heat until fragrant and lightly toasted, 1 to 2 minutes for seeds, 1 minute for ground cumin. Transfer to a blender or food processor and let cool for several minutes. Add oil, vinegar, oregano, garlic, salt and pepper and process until the garlic is finely chopped.
3. Transfer the rice to a large bowl and toss with beans, scallions and bell pepper. Pour the dressing over the salad and toss well to combine.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

• Note: Wehani rice, an aromatic brown rice related to basmati, has a sweet, nutty flavor, a light reddish color, and splits like wild rice when cooked. It can be found in the health-foods section of large supermarkets or at natural-foods stores.

Nutrition

Per serving: 325 calories; 11 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 49 g carbohydrates; 0 g added sugars; 10 g protein; 9 g fiber; 125 mg sodium; 513 mg potassium.

Nutrition Bonus: Vitamin C (40% daily value), Fiber (38% dv), Iron (20% dv).

2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 vegetable, 1 very lean meat, 1 1/2 fat

Gluten-Free, Dairy-Free White Bean and Pasta Soup

SERVES 4 TO 6

Different versions of this delicious soup are found throughout Italy. This traditional recipe, refashioned without gluten or dairy, is loaded with light, crisp flavors. Garnish with green onion and crumbled bacon, if desired.

2 tablespoons olive oil
1 tablespoon butter, ghee or dairy-free
butter replacement
1 small yellow onion, chopped
2 cloves garlic, minced
2 large carrots, peeled and chopped
2 stalks celery, chopped
4 cups gluten-free chicken or vegetable broth
1 can garbanzo or white cannelloni beans, drained and rinsed
1 zucchini or yellow squash, chopped
Salt and pepper, to taste
1 tablespoon fresh thyme, minced
1 tablespoon fresh sage, minced
2 bay leaves
1 cup gluten-free small dried pasta, such as fusilli or elbow
Parmesan cheese or dairy-free cheese replacement, grated, optional

1. In a Dutch oven or soup pot, cover bottom with a combination of olive oil and butter and heat over medium heat. When oil is hot, add onion and sauté until translucent. Add garlic and simmer, about 3 minutes. Add carrots and celery. Sauté for 5 minutes or until vegetables are light brown.

2. Add broth, beans, squash, salt, pepper, thyme, sage and bay leaves.

3. Let simmer for 30 minutes, stirring and tasting to adjust flavors. Salt and pepper according to taste. When vegetables are tender but still firm, remove from heat. Remove bay leaves before serving.

4. Cook pasta, rinse and drain. Place a small amount in each bowl and ladle soup on top. Garnish with grated Parmesan cheese or dairy-free cheese replacement, if desired.

Each serving contains 252 calories, 8g total fat, 2g saturated fat, 0g trans fat, 5mg cholesterol, 713mg sodium, 37g carbohydrate, 6g fiber, 7g protein

Recipe by Mary Capone, author of The Gluten-Free Italian Cookbook: Classic Cuisine from the Italian Countryside (The Wheat-Free Gourmet Press).

ALL NATURAL ALMOND MILK RECIPE

ALL NATURAL ALMOND MILK RECIPE

INGREDIENTS:
1-1.5 cups raw almonds
4 Cups filtered or spring water
3-4 dates (optional)
METHOD
1.) Soak almonds in some water to cover them for at least 6 hours or overnight.
2.) soak dates for 1 hour minimum.
3.) Drain soaked almonds, place in blender with 4 cups of filtered or spring water (fresh, not the soaking water).Blend until you get a milk-like consistency.Put the soaked and drained dates into blender and blend well (this is only if you want a little sweetness in your milk, you can leave them out)
4.) strain the liquid through a fine mesh strainer or some muslin cloth to remove the almond sediment.

That is all there is to it, easy peasy and delicious.It is free from added oils,concentrated sugars and synthetic nutrients. It will keep in the fridge for about 4-5 days (in an air-tight container if possible).

If you want a bit of sweetness rather than dates you can add some honey or agave nectar or Sweet Freedom syrup.

Wow So This Is What I've Been Missing???

Good evening friends,

It has been a long day and it is not over yet but I thought that I should report on my day. It was a much better day with the pain today. The combination of Percoset and Motrin seems to be keeping things mostly at bay.

Today was a very good eating day. Everything was on plan and filling. So filling, in fact, that I didn't finish all of veggies for lunch. I really am enjoying the more vegetarian way of eating: the flavors, textures and not having to scramble to get all of my fruits and veggies. To think I've been giving up this privilege all of these years. Ah well, not any more. I feel stronger and as though I am eating for optimal health vs. to feed a carb craving. It's hard to explain but it is enlightening.

I start back to exercise today and did 1 mile. I'm shooting for 2 miles tomorrow. I have to be careful not to overdo in light of the pain levels but I need to begin putting all of the puzzle pieces together. There will be less of me in 2011.

Challenges & Learning

OK, I survived the 1st day of candida eating. Yesterday went very well. Today, not so much. Mostly due to meetings where lunch was provided, none of which had food that was on my plan. I may need to resort to packing my own lunch, veggies, etc for these things because it was hard to stay away from refined carbs the rest of the day.

I picked up some more supplies for my plan, but have come to the conclusion that I will likely have to drive out to the burbs and stock up on my healthy stuff once a month and definitely before surgery. My neighborhood grocery stores have 1 shelf of stuff and NO gluten free anything. So. . .there will be challenges to be overcome.

A New Eating Journey

It's been a while since I've updated here so it is high time. I am re-decicating myself to getting healthy. It is more imperative than ever.

On November 2nd, I will undergo a full hysterectomy to resolve issues related to endometriosis, cysts, and uterine cancer. The fact remains, however, that there is no guarantee that the surgery will keep me from forming future adhesions.

I have been doing research, however, and have discovered that the candida diet has been used by many women with good results both in terms of lack of future adhesions and improvement in overall health. This is a huge lifestyle change requiring no refined sugars, flours, wheat (inflammatory), no fruit juices besides fresh squeezed, no chocolate, no dairy (inflammatory), no soy (contains estrogen which plays into the formation of adhesions), no red meat, decaf only coffee and tea and many other modifications. I will struggle and make changes slowly, eliminating one food item at a time.

For more information about the candida diet, go here: http://www.naturallythriving.c
om/basics/cfd.php

Symptoms and Diseases Caused by Candida

Numerous symptoms and diseases are caused by Candida ranging from allergies to autoimmune diseases to cancer. Here is a partial list of issues:

Acne Allergies Anxiety Attacks Appetite Loss Arthritis Asthma Athlete's Foot Bloating Body Odor Brain Fog Canker Sores Colic Constipation Cough Cysts Depression Diabetes Diaper Rash Diarrhea Difficulty Urinating Digestive Problems Dizziness Ear Infections Eczema Endometriosis Epstein Barr

Eye Floaters Fatigue Feeling Spaced Out Flu-Like Symptoms Food Cravings Gas Glands Swollen/Blocked Hair Loss Hashimoto's Disease Headaches/Migraines Heart Palpitations Heartburn Hemorrhoids Hiatal Hernia Hives Hypoglycemia Hypothyroidism Impotence Inability To Concentrate Indigestion Infections (Various) Infertility Insomnia Irritability Itching Skin Jock Itch

Laryngitis Low Sex Drive Low Temperature Memory Loss Menstruation Problems Mood Swings Muscle Problems Nail/Skin Fungus Nasal Congestion Nightmares Numbness Painful Intercourse Panic Attacks PMS Prostitis Psoriasis Rashes Rectal Itching Ringworm Sore Throat Thrush Ulcers Urinary Issues Vaginal Itching/Burning Vaginitis Vomiting

Do I Have Candida?

There aren't any lab tests that can diagnose Candida overgrowth, and many doctors are unsupportive or uninformed about this condition. The diet recommended here will dramatically improve your health as you strengthen your immune system, regardless of whether your issue is Candida or not.

Candida Control Program

It is recommended that you gradually wean onto the MOVES diet (Meat, Oil, Veggies, Eggs and Special Foods) by removing one thing from your diet at a time at a pace that is comfortable to you both emotionally and physically. Noone can tell you how fast or how slow is best to go for you, but a guideline might be to remove a new food each week until you get onto the core MOVES diet.

Be aware that as you remove the foods that feed Candida and other bacteria, it is common to experience cravings and die-off reactions, as the bacteria and fungi die. Die-off reactions can include digestive troubles, stomach pains, headaches, skin issues, fatigue and flu-like symptoms.

Do not be discouraged. it is necessary to go through these symptoms to get better and to get the toxins out of the system. If die-off symptoms become too uncomfortable, take a step back on the diet (add in smaller amount of something you already cut out) or try some detox techniques.

Some ideas for alleviating detox symptoms are soaking in a bath with epsom salts, increasing water intake, vitamin C supplements, taking flushing niacin, and saunas.

Transitioning to the Core MOVES Diet

If you are not currently eating a low carb diet such as Atkins or Protein Power, we recommend you gradually transition to the MOVES core diet. We recommend you remove foods roughly in the following order:

1. Sodas, juices and any other beverages besides black coffee, herbal tea or water
2. Any foods with trans-fat (the word hydrogenated on the ingredients list)
3. Desserts or high sugar foods
4. Grains of any kind such as rice, wheat, etc.
5. Fruit
6. Dairy
7. Non-MOVES Condiments (like mayonnaise, mustard, and salad dressings)
8. Nuts

The Core MOVES Diet

Foods allowed on the anti-Candida diet can be summed up with the acronym M.O.V.E.S.:

• Meats
  Should be (preferably certified) organic, free-range, unprocessed, fresh, and as natural as possible. No sauces, breading or unknown seasoning.. use fresh herbs and sea salt and oils for seasoning.
• Oils/Fats
  Healthy oils only - including fats from animals (lard, tallow, etc.), coconut oil, olive oil, seed/nut oils, and butter. Oils should be "virgin" and unprocessed and not hydrogenated.
• Veggies
  Lowest Carbohydrates possible - no mushrooms, grains, seeds, nuts, legumes, corn, potatoes, carrots, or beets. Green veggies like broccoli, cabbage, brussel sprouts, bok choy, etc. tend to have very low carbs and high nutritional value. Many herbs can be used for seasoning.. it's best to use fresh and not dried herbs, as many dried herbs contain molds or have been irradiated.
• Eggs
  Should be organic (preferably certified), free range when possible, and not vegetarian-fed.
• Special Foods
  Butter, Fresh-Squeezed Lemon or Lime Juice, Sea Salt, Black Pepper (preferably freshly cracked), Stevia, Black Coffee, Herbal Tea

MOVES Allowed Foods List

Meat (includes Fish)

Meat should be fresh and unprocessed
Fish should be from oceans or lakes
Canned fish should be in spring water/olive oil

• Anchovies
• Arctic Char
• Bacon
• Bear
• Beef
• Bison
• Chicken
• Clam
• Cod
• Cornish Hen
• Crab
• Duck
• Elk
• Fish eggs / roe
• Flounder

• Goose
• Haddock
• Ham
• Herring
• Lamb
• Lobster
• Mackerel
• Mussel
• Organ meats
• Ostrich
• Oyster
• Perch
• Pheasant
• Pork
• Pork Rind & Skin

• Quail
• Rabbit
• Salmon (wild)
• Sardine
• Scallops
• Shrimp
• Snapper
• Sole
• Squid
• Squirrel
• Tuna
• Turkey
• Veal
• Venison

Oils (and fats)

Oils should be cold pressed or expeller pressed, preferably organic, and not hydrogenated or processed, and should not be roasted or toasted

• Animal fats (all)
• Butter (organic/unsalted)
• Butter oil
• Coconut Oil
• Cod Liver Oil

• Extra Virgin Olive Oil
• Fish Oil
• Ghee (clarified butter)
• Lard
• Macadamia Nut

• Nut Oils (no peanut/cashew)
• Palm Kernel Oil
• Seed Oils
• Sesame Seed Oil

Veggies/Herbs/Spices

Veggies and herbs should be fresh and organic where ever possible. Fresh herbs are preferable to dried herbs.

• Arugula
• Asparagus
• Avocado
• Baby Greens Mix
• Basil
• Beet Greens
• Black Pepper
• Bok Choy
• Boston Lettuce
• Broccoli
• Brussels Sprouts
• Butter Lettuce
• Cabbage
• Cauliflower
• Celery
• Celery Root
• Chervil
• Chicory
• Chives
• Cilantro

• Cinnamon
• Clove
• Collard Greens
• Cucumber
• Daikon
• Dandelion Greens
• Dill
• Eggplant
• Endive
• Escarole
• Fennel
• Garlic
• Ginger
• Green Beans
• Green Onions
• Hearts of Palm
• Horseradish
• Leeks
• Lettuce
• Mache

• Nutmeg
• Okra
• Olives in salt brine
• Onion
• Oregano
• Parsley
• Peppers, All Kinds
• Radicchio
• Radishes
• Rhubarb
• Rosemary
• Scallions
• Sorrel
• String Beans
• Swiss Chard
• Tarragon
• Thyme
• Tomato
• Turnip
• Wax Beans
• Zuchinni

Eggs

Raw gives you the best nutritional value(I can honestly say I will NOT eat raw eggs)

• Basted
• Deviled
• Fried

• Hard/Soft boiled
• Omelette
• Poached

• Raw
• Scrambled

Special Foods

These foods should be used in moderation

• Club Soda
• Coffee (decaf)
• Lemon (fresh only)

• Lime (fresh only)
• Pau D'Arco Tea
• Seltzer Water

• Stevia
• Tea (decaf)
• Sea Salt

Calories and Ratios

We recommend you eat approximately 10-12 times your body weight in calories. So if you weigh 200 pounds, your calories would be 2000-2400. Here are different calorie ranges for different body types:

• Underweight = More than 12 times your current body weight in calories
• Normal weight = Approximately 12 times your current body weight in calories
• Overweight = Approximately 10-12 times your current body weight in calories

Ratios should be close to the following:

• 65-75% daily calories from fat
• 15-25% daily calories from protein
• 5-10% daily calories from carbs

Supplements

Basic Recommendations

The following are suggestions for a base on which to build your daily supplement regimen. As your health status changes, you may wish to re-evaluate and modify your routine, but we suggest a bare minimum regimen that supports you as you heal.

Supplement	Daily Dosage	Comments
Vitamin A	20,000 IU in divided doses	Shark liver oil is a good natural Vitamin A source.
B Complex	50 units 2x daily	Nutritional yeast or liver can also provide the necessary B vitamins. Extra niacin (NOT niacinimide) can be taken to help flush toxins.
Vitamin C	4,000mg in divided doses	If ascorbic acid causes problems, try calcium ascorbate. Don't use calcium ascorbate for megadosing during times of illness however.
Vitamin D	2,000 IU in divided doses	Make sure your supplement is an oil-based, natural D-3.
Vitamin E	400 IU	Look for dry base, natural (d-) Vitamin E.
Calcium Citrate	600mg in divided doses
Magnesium Citrate	600mg in divided doses	Large doses of magnesium citrate can have a laxative effect.
Omega-3 Fish Oil	2,000 - 3,000mg in divided doses
Chlorophyl	2-3T or 2-3 capsules in divided doses

This will be a longterm change for my health. I hope you'll join me in providing support.