“Cole slaw on top of your pulled pork sandwich is a Carolina thing, I know that. But it is GOOD so I am adding it to my recipe. If you’re not into cole slaw, simply leave it off and chow down on the amazing BBQ you just made.”
How To Make It
“Shred about 1/4 of a cabbage into long strips. I also shredded a carrot too and about 1/2 of a red onion. Add about 1/8 of a teaspoon of celery seed, 2 full tablespoons of Dijon Mustard, and maybe 1/4 cup of Apple Cider Vinegar.
Stir that around real good until all the veggies are evenly coated.”
Meet Chuck Underwood — Brand New Vegan
Is beer vegan? No, you are not going to have to learn to make your own. There are loads of delicious brews out there.
There is a lot of debate about whether or not an individual can get complete protein sources without eating meat, fish, dairy, and eggs. The most important component is getting the right amount of amino acids according to just about any nutritionist who talks on the subject, and they rarely agree completely. So what’s a vegetarian or vegan to do? Combining seems to be the right answer!
Plant foods contain varying amounts of amino acids, and you can manage to get enough of each essential amino acid throughout the day by eating a varied diet and combining complementary plant proteins.
For example, grains like rice are too low in lysine to be considered a complete source of protein. Yet, by also eating lentils or beans, which are higher in lysine, throughout the day, you can be sure to obtain all nine essential amino acids.
Want to get those coveted amino acids in one meal? Here are some foods you can add or combine to help you accomplish the protein levels you feel necessary for radiant health.
We have tried and loved the following foodstuffs. If you don’t want to cook with them, most can be added to your morning smoothie or sprinkled on your cereal.
You will be seeing this term a lot coming up.
Pseudocereal (def.) — A pseudocereal is one of any non-grasses that are used in much the same way as cereals. Their seed can be ground into flour and otherwise used as cereals. Examples of pseudocereals are amaranth, quinoa, and buckwheat.
Quinoa is an ancient grain that looks similar to couscous but has a crunchy texture and nutty flavor. As it doesn’t grow from grasses like other cereals and grains, it’s technically considered a pseudocereal and naturally gluten-free. One cup (185 grams) of cooked quinoa provides approximately 8 grams of protein. We love this recipe for Mediterranean Quinoa Salad at Runtastic.com (none of are runners!).
Summary: Quinoa is a gluten-free grain that contains 8 grams of protein per 1 cooked cup (185 grams). It’s also a good source of several minerals, including magnesium, iron, and zinc.
2. Tofu, tempeh, and edamame
Tofu, tempeh, and edamame are all made from soybeans and make for excellent plant-based protein sources.
Tofu is made from coagulated soy milk that’s pressed into white blocks and comes in a variety of textures, including silken, firm, and extra-firm. As it’s quite bland, tofu tends to take on the flavor of the foods with which it’s cooked.
A 3-ounce (85-gram) serving of tofu provides approximately 8 grams of protein. It also offers 15% of the Daily Value (DV) for calcium, as well as smaller amounts of potassium and iron.
Tempeh is much chewier and nuttier than tofu and made from fermented soybeans, which are often combined with other seeds and grains to form a firm, dense cake.
Meanwhile, edamame beans are whole, immature soybeans that are green and have a slightly sweet, grassy flavor. They’re usually steamed or boiled and can be enjoyed on their own as a snack. Alternatively, they can be added to salads, soups, or grain bowls.
Three ounces (85 grams) of tempeh contain 11 grams of protein. This serving is also a good source of fiber and iron and contains potassium and calcium.
A 1/2 cup (85 grams) of whole edamame provides 8 grams of protein along with a good amount of fiber, calcium, iron, and vitamin C.
Summary: Tofu, tempeh, and edamame are all derived from whole soybeans and excellent sources of complete protein. A 3-ounce (85-gram) serving of edamame or tofu provides 8 grams of protein, while the same serving of tempeh has 11 grams.
Amaranth is another pseudocereal that’s a complete source of protein.
Once considered a staple food in Incan, Mayan, and Aztec cultures, it has become a popular gluten-free grain alternative.
Amaranth is a versatile grain that can be boiled for a side dish or porridge, or popped in a skillet to add texture to granola bars or salads. Similarly to quinoa, it has a delicate, nutty taste and retains its crunch even when cooked.
When ground into a flour, amaranth can also be used in gluten-free baking.
One cup (246 grams) of cooked amaranth provides approximately 9 grams of protein. It’s also an excellent source of manganese, magnesium phosphorus, and iron.
In fact, 1 cup (246 grams) of cooked amaranth provides more than 100% of the DV for manganese, an essential mineral that’s important for brain health.
If you can’t find amaranth locally, you can buy it online.
Amaranth is a gluten-free pseudocereal that provides 9 grams of protein per 1 cooked cup (246 grams). It also provides more than 100% of the DV for manganese.
While it’s not as high in protein as quinoa or amaranth, buckwheat is another pseudocereal that’s a plant-based source of complete protein.
Nutty in flavor, the hulled kernels, or groats, can be cooked similarly to oatmeal or ground into a flour and used in baking. In Japanese cooking, buckwheat is most commonly consumed in the form of noodles, which are called soba.
One cup (168 grams) of cooked buckwheat groats provides approximately 6 grams of protein.
This pseudocereal is also a good source of many essential minerals, including phosphorus, manganese, copper, magnesium, and iron.
You can buy buckwheat in specialty stores or online.
Summary: Buckwheat is another gluten-free grain that’s a source of complete protein, with 6 grams of protein per 1 cooked cup (168 grams).
Spirulina is a type of blue-green algae that’s a popular supplement among those on vegan and vegetarian diets.
While it can be purchased as tablets, the powdered form of spirulina can be easily added to smoothies, granola bars, soups, and salads for a boost of nutrition.
Just 1 tablespoon (7 grams) of dried spirulina provides 4 grams of protein.
In addition to being a source of complete protein, spirulina is rich in antioxidants and a good source of several B vitamins, copper, and iron.
If you would like to give spirulina a try, you can find it in specialty stores or online.
Summary: Spirulina, a supplement made from blue-green algae, is a source of complete protein. One tablespoon (7 grams) provides 4 grams of protein, as well as good amounts of B vitamins, copper, and iron.
6. Hemp Seeds (or Hearts)
Coming from the hemp plant Cannabis sativa, hemp seeds are members of the same species as marijuana, but they contain only trace amounts of tetrahydrocannabinol (THC), the psychoactive component of marijuana.
As a result, hemp seeds are unlikely to contain enough THC to cause a high feeling or any of the other psychoactive effects that are associated with marijuana.
However, there is concern that hemp seeds could become contaminated with TCH from other parts of the plant during harvesting or storing. Therefore, it’s important to purchase seeds from trusted brands that test for THC.
Technically a nut, the edible whites inside of hemp seeds are referred to as hemp hearts and incredibly nutritious.
In addition to being a source of complete protein, hemp hearts are particularly rich in the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3).
Three tablespoons (30 grams) of raw, hulled hemp seeds boast an impressive 10 grams of protein and 15% of the DV for iron. They’re also a good source of phosphorus, potassium, magnesium, and zinc.
Hemp hearts have a mild nutty flavor and can be sprinkled over yogurt or salads, added to smoothies, or included in homemade granola and energy bars.
These tasty seeds are widely available in stores and online.
Summary: Hemp seeds are often sold as hemp hearts and incredibly nutritious. In addition to providing 10 grams of protein in 3 tablespoons (30 grams), they’re a good source of essential fatty acids, iron, potassium, and several other essential minerals.
7. Chia seeds
Chia seeds are tiny round seeds that are often black or white.
They’re unique in that they can absorb liquid and form a gel-like substance. As a result, they can be used to make puddings and pectin-free jams. They’re also commonly used as an egg substitute in vegan baking.
However, chia seeds can also be used raw as a topping for oatmeal or salads, mixed into baked goods, or added to smoothies.
Two tablespoons (28 grams) of chia seeds provide 4 grams of protein. They’re also a good source of omega-3s, iron, calcium, magnesium, and selenium.
If you would like to give chia seeds a try, stock up at your local supermarket or online.
Summary: Chia seeds are tiny round seeds that contain all nine essential amino acids. Two tablespoons (28 grams) contain 4 grams of protein, as well as good amounts of omega-3 fatty acids and several essential minerals.
8. Rice and Beans
Rice and beans are a classic pairing that’s a source of complete protein.
Both brown and white rice are low in lysine but high in methionine. In contrast, beans are high in lysine but low in methionine. As such, combining them allows you to get enough of each, as well as the remaining seven essential amino acids, to count as a complete protein. Hooray!
That may be the cutest Easter Bunny top hat ever on that gorgeous horse.
Hello! We have some lovely Easter ideas for you. The following recipe videos are super for long time vegans and people just starting out.
The recipe videos we selected include hot cross buns, a super main course and nested chocolate eggs. Another shows you how to make vegan deviled eggs. What is Easter without deviled eggs? In the USA anyway. Lastly there are recipes for no bake sweets (including chocolate eggs) in case you find your oven otherwise occupied.
The Vegan Test Kitchen
Here’s a video by Vegan Test Kitchen for vegan deviled eggs. Oh yeah!
Don’t want to turn on the oven, or already using it for something else? How about these no bake Easter treats? Aren’t the colours lovely?
Here’s wishing you a super Easter. Thank you for following us and being part of the Fund for Horses and Tuesday’s Horse family.
Colcannon and bangers together or apart are heavenly, and wonderful fare for St. Patrick’s Day. Easy to cook vegan as well.
Colcannon is mash (mashed potatoes) and cooked (boiled) cabbage mashed up together with a bit of salt and pepper. Very Irish. No recipe required on the mashed spuds, right?
Bangers is a nickname for sausages. If you grew up or spent any time at all in the UK or Eire, you will mostly likely have had bangers and mash. Bangers and colcannon is even more heavenly. Give them a try!
Josephine Watmore’s recipe for vegan bangers was published some years ago on One Green Planet.
She introduces her post with:
There are loads of this style of steamed seitan sausage recipes floating around, and they really are my favorite way to make vegan bangers. For this recipe I changed the herbs and seasonings to make them reminisant of my old favorite — Lincolnshire sausages. These are ideal for sausage sandwiches, added to a vegan fry up or as classic bangers and mash with a rich onion gravy. I usually double the recipe when making these and freeze a bunch, that way I always have some on hand and they can be cooked directly from frozen. I sometimes think freezing them actually makes the texture even better.”
* I am not a fan of nutritional yeast and certainly did not want a whole half cup of it in anything I made, so left it out. Not so good. I remade them with 1/4 cup nutritional yeast (while pinching my nose) and used 2 1/2 Tbs of soy sauce instead of just 2. Voila! Amazingly I could not taste the nutritional yeast, even when I kept expecting to eventually. You can replace nutritional yeast in a recipe with miso or soy sauce, but that is too much sodium.
Other than the above, I recommend you stick straight to the recipe. If you don’t mind nutritional yeast, you are home free.
Oh. You will need aluminum foil, scissors and a steamer. Once you get set up, these are very easy to make.
To make the dough, mix all the dry ingredients together in a large bowl, and all the wet ingredients in a separate bowl, then pour the wet into the dry and mix. You can use a wooden spoon for this, but I find it easier to use your hands. Mix until well combined and there are no dry patches left. Add a few more tablespoons of water if needed. Knead dough for about a minute, and set aside.
Next cut yourself 12 strips of foil approximately 9 inches x 6 inches. Take about ½ cup of dough and place in a log shape across a piece of foil. Then fold the edge of foil over the dough and roll up. Twist the ends of each log to secure each sausage. Repeat this on a new piece of foil until all the dough is used up, usually makes around 12 sausages.
Place sausages in a steamer, and steam for 1 hour. By this time they should have firmed up. Let cool slightly before unwrapping from the foil.
They can now be cooked however you desire, or place them in the fridge for later (or the freezer for even later). You can grill them, oven them, BBQ them, fry them. Cook until crispy and dark brown on the outside and hot all the way through.
Look what is coming now. Oh, yes!
Check out the Colcannon recipe by Healthy Slow Cooking (pictured above) who states, “The Cruciferous Colcannon is a mash of cabbage, kale, cauliflower, and broccoli. It’s naturally gluten-free and soy-free. Make it oil-free by water sautéing instead of using the oil.” That’s it, pictured above.
FEATURED IMAGE: NEW YORK, NY — Members of the County Carlow Association ride horses as they march along 5th Avenue during the annual St. Patrick’s Day parade, March 17, 2017 in New York City. The New York City St. Patrick’s Day parade, dating back to 1762, is the world’s largest St. Patrick’s Day celebration. (Photo by Drew Angerer/Getty Images)