vegetable fat

today’s lunch. best part about it is that I got my dad to eat it too! he has diabetes and kinda likes to ignore it, so I’m trying to make more of my meals that he’d like so I can casually offer some to him as if I accidentally made a serving too many hehe. fingers crossed it works!!
these are rice noodles with carrots, broccoli, zucc, yellow squash, mushrooms (that I cooked separately bc he doesnt like them) with lime juice, tamari sauce, sesame seeds, avo, chili power, pepper, and a pinch of turmeric I added for a nutrient boost 💪🏼 I sautéed it all in a large pan! it’s been my absolute fav meal for the past few months. and so quick + easy!

Lately, I’ve been enjoying a high-fat breakfast. Trust me, I am pro-carbohydrate, but I seem to stay fuller longer and get fewer weird cravings later on when I primarily start the day with fat and protein. 

What we have here is a warm spinach salad with “cashew cream cheese” and two eggs.

In a lightly oiled skillet, I added a hand full of spinach and gave it a pinch of salt and a splash of red wine vinegar. Then, I added my cashew cream cheese and worked it all around until it was softened, warm, and broken up a bit. I removed it from the pan and then just made myself two eggs over easy. I gave each egg a pinch of salt and black pepper. Last, I finished my plate with some pickled onions, chives, and deli-made bruschetta. I love bruschetta at breakfast and I’ll probably make my own once tomatoes are more available.

Cashew Cream Cheese: While it didn’t really spread, melt, or taste like cream cheese; it was pretty dang tasty. That’s all I really ask for! Not going to pretend I’m the genius who made this up, but this exactly what I did to make it myself. 

  • 200g cashews, soaked overnight in water
  • 1 large clove of garlic
  • juice of a lemon
  • pinch of salt
  • 2 TBSP chives

Directions: Soak the cashews in water overnight. The next morning, drain the cashews and place all the ingredients in a food processor. Run on high until desired texture is achieved. Scrape down the sides as needed.

Sweet Potato Hash with Tofurky Chorizo and Eggs: Guys, this is probably the most amazing thing I’ve eaten in awhile. It’s a real, “Man, I wish it was time to eat again” meal. This was my first time trying tofurky and it’s absolute witchcraft. It doesn’t even have any especially weird ingredients, at least not strange when compared to an actual sausage. If you wanted this to be vegan, I’d just replace the eggs with a side of beans to keep the protein macros similar. 

I made this because I was feeling like a bit more fat at breakfast would keep me fueled up a bit longer this week. It’s real easy, too.

2 TBSP oil (such as olive, but I used avocado because fancy)
2 medium-large sweet potatoes, diced
half a medium red onion, diced
1 red bell pepper, diced
2 jalapenos, diced (seeds and membranes removed if not very spice tolerant)
3 cloves of garlic, minced
1-12 oz package of Tofurky Chorizo (or, regular chorizo if that’s your mode)
salt, to taste
½ tsp black pepper
¼ tsp cayenne
1 TBSP chili powder
½ TBSP paprika
½ TBSP cumin
1 tsp ground coriander
2 TBSP apple cider vinegar (any vinegar will do, really)

Directions: Prepare all the vegetables, I really do highly recommend you cut the sweet potato very small so they don’t take ages to cook. Heat up oil in a large skillet over a high heat. While the chorizo will render a lot of fat, we need extra to keep the vegetables from burning as the sweet potato needs awhile to cook. Once heated, add the chorizo first and allow its fat to start rendering. Let it cook for a few minutes, stirring occasionally. Add the onion, garlic, bell pepper, and jalapenos. Let them begin to soften and become fragrant. Keep stirring, and let’s start our salt layers with a little pinch now! Add the vinegar now. What you’re looking for here is a “sizzzzz!” Reduce the heat to about medium. Now, add the black pepper, cayenne, chili powder, paprika, cumin, and ground coriander. Stir it all up and allow the spices to warm up and become fragrant, about a minute. Add the sweet potato and really, really get that mixture all stirred up and give it a fairly generous lashing of salt, but not too much. The chorizo has quite a bit! Now, let that potato start cooking up, stir often. Once the sweet potato is the desired texture we’re ready. Serve with 2 eggs, prepared how you like them. Or, choose beans if you’re vegan to stick with the Tex-Mex vibes. Serves 6-8.

No recipe involved. Very much doing an old-fashioned “picture of food” post. It really is one of those put stuff on plate kind of ordeals, and sometimes life just needs that. 

I have some swiss chard, sauteed with a bit of salt, garlic, and wine vinegar. I more or less cooked some cut up Tofurky Kielbasa and tossed it with that. Then, y’know–eggs. It wouldn’t be my breakfast without eggs. Hey, there’s a challenge for me, right? Topped off with some bruschetta. Not exactly “homemade” but eh, “we’s good.” 

Low fat pumpkin tart with no sugar or sweeteners! (Gluten free, dairy free, vegetarian)

• 100 g of pumpkin
• 1 egg
• 80 g of semolina/ground oats (for gluten free option)
• some more ground oats for the baking dish
• 1 tsp of orange zest
• cinnamon

Cut pumpkin into cubes and boil until soft. Puree with a blender; on a low heat, add the egg and semolina (or oats). Cook it for five more minutes. Add the orange zest and cinnamon. When thick enough, bake it in a dish covered with ground oats at 180 C for 20 minutes.
Let it cool down completely before taking out of the dish! Serve chilled with cream or (n)ice-cream - as you prefer!

No more fatty foods, no more eating out, no chips. Drinking water daily, no pop, and no energy drinks. Lots of fruits and vegetables, and home cooked meals. No more just laying around. Go for walks often, and go to the gym almost every single night. I’m tired of feeling down about my body, its sad and pathetic and I need to start being happy about my body. Until then, only healthy things. Getting my life in order.

Keto Mexican Slaw

This makes a perfect topping to any Mexican dish. I put mine in some cheese shells with shredded chicken thighs.

Super easy!

Ingredients:

1 bag of shredded cabbage/coleslaw
4 tbsp of full fat mayo
¼ cup of white vinegar
Chopped cilantro or cilantro paste
Spanish gardens taco seasoning

Whisk together everything except cabbage.

Poor over cabbage slaw and mix well.

Refrigerate for several hours or overnight.

Enjoy!

Meat against Plant

Are you thinking about cutting back your meat intake but are worried about feeling too hungry or in need of protein intake? Contrary to popular belief, you don’t have to eat meat to feel full and satisfied. In fact, according to new research, quite the opposite is true. What may be surprising to some (not to veggis ;-) who loves plant proteins) is that a recent study revealed that meals that were based on vegetable protein sources were more satiating than meals centered on meat protein sources.

The Study

In the randomized, placebo-controlled, double-blind, three-way crossover meal test that involved 43 healthy young men of normal weight, the participants received high-protein meals centered on pork and veal, high-protein meals centered on legumes (peas and beans), or low-protein meals centered on legume foods.

Sensations

Researchers recorded subjective appetite sensations before the participants ate and every half-hour over the three-hour post-meal period. The high-protein legume meals resulted in a reduced appetite and feelings of hunger, a higher feeling of fullness, and lower overall food intake (12-13 percent lower total energy intake). Also, participants ranked their satiety level higher after the high-protein legume-based meal versus the meat-based meal.

Low Protein Vegetable Centered Meals

Surprisingly, researchers also found that the low-protein vegetable-centered meal was as palatable and satiating as the high-protein animal protein meal. People choose to eat less meat or abstain from eating meat altogether for a variety of reasons, including possible nutritional benefits from avoiding meat, potential health promotion from consuming more plant proteins, concern over animal welfare or for environmental protection and sustainability, or the affordability and versatility of plant proteins. But researchers wanted to figure out if plant proteins could satisfy your appetite as much as animal proteins and also taste just as good as meat proteins.

Research pro vegan

Research published in the Journal of the American Medical Association found that eating more plant sources of protein was correlated with a lower risk of death while eating animal protein was correlated with a higher risk of death.

Fuel up your body with plants

Nuts and Seeds 

Toss them into salads, breads, desserts, yogurt or oatmeal. Portable, crunchy, and full of beneficial minerals. A quarter cup serving of nuts or seeds provides about 7-9 grams of protein. Vegan cheeses are often made from nuts such as cashews and almonds and have a very similar taste and texture of real dairy cheese.

Lentils 

They are also an excellent source of both iron and vitamin B6. One cup of this protein powerhouse provides you with 18 grams of hunger-squelching protein as well as 16 grams of filling fiber. Use lentils to make faux meatloaf or meatballs, or toss them into a hearty soup.

Peas 

Peas please the palate in pasta dishes, soups, purees, and casseroles, and food manufacturers are adding pea powder to a deluge of products these days to up the protein content. One cup of peas packs a powerful 9 grams of protein.

Beans 

One cup of cooked beans gives you around 15 grams of protein. Pair beans with rice to make a complete protein.

Quinoa 

Use quinoa any way you’d use rice. This gluten-free grain (technically, it’s a pseudo-cereal) is a complete protein and an excellent source of fiber. One cup of cooked quinoa contains 222 calories, 5 grams of fiber (21% Daily Value) and an impressive 8 grams of protein.

Nutritional Yeast 

This delectable ingredient lends a savory, cheesy flavor to your foods and is full of protein. This deactivated yeast (often called nooch) is poised to soar in popularity in upcoming years. Of course, it makes a yummy accompaniment to soup and pasta dishes. I love to sprinkle it over roasted veggies or popcorn. One tablespoon of this marvelous stuff contains a mere 20 calories, 3 grams of protein and 1 gram of fiber, while also providing 180% Daily Value of thiamin (vitamin B1), 160% Daily Value of riboflavin (vitamin B2), 140% Daily Value of pyridoxine (vitamin B6), 40% Daily Value of folic acid and vitamin B12, and 30 percent Daily Value of pantothenic acid. Nutritional yeast is also a complete protein, which means it contains all nine essential amino acids that your body can’t produce.

Stop overeating

For long-term sustainable weight loss and eventual healthy weight maintenance, aim for a well-balanced diet with a variety of colorful fruits and vegetables, whole grains, healthy fats, and lean proteins in proper portion sizes and be sure to aim for at least 60-90 minutes of physical activity each day. You should really only be eating about 30 grams of protein at a time, or about 4-6 ounces per meal. While prioritizing plant proteins over meat sources of protein may have health benefits, you shouldn’t shun other nutritious foods such as fruits, veggies, healthy fats and whole grains. However, what this research and previous research has shown is that you can meet your protein needs from plant sources alone, and in the process you may lose some weight if the switch results in you cutting your total calorie intake.

I Mel So New