Toasted Sesame Green Bean & Carrot Salad

September 13, 2012
Posted by ashleymichelle

Open Sesame!

**That’s EXACTLY what your mouth will be saying after just one bite of this amazingggly tasty dish.**

Last night I was doing the whole “I’m hungry but have nothing to eat” refrigerator routine.

You know the one I mean.

It goes something like this…

Open the refrigerator door.

Stare.

Scan.

Close the refrigerator door.

Walk away.

Return five minutes later hoping the refrigerator fairy paid a visit and snuck something spectacular in there while you weren’t looking.

(Please tell me I’m not the only one who does this.)

After the third try, I realized that the refrigerator fairy was probably not going to answer my wishes (much to my dismay). So there I was, once again, left to rummage around in an attempt to gather some ingredients remotely meal-worthy.

And well, I did just that.

Rummage away.

During my rummaging, however, I happened upon a vibrant bunch of carrots and a crispy bag of french style green beans.

Hold on.

Green beans?

How did those get in there?

You see, I’ve been in a little bit of a vegetable rut lately. Do you ever get like that? Same old salads for lunch, same old chopped veggies for a snack…yada, yada, yada) And frankly…I’ve been pretty darn bored with my typical routine. See, while I pretty much adore every kind of veggie out there, I’ve never really been a green-bean-loving gal. And it doesn’t help that I’ve yet to discover how to prepare them in a way that I actually enjoy. Ironically, I bought a bag of green beans from Trader Joe’s this past weekend as a form of personal protest. As I held the bag of beans in my hands and tossed them into my shopping basket, my mind unwittingly decided “I WILL enjoy green beans!” I suppose I was trying to convince myself that I could grow to love these healthy little veggies if I just forced myself to eat them enough.

Can you guess what happened next?

Days later, they still sat untouched.

Shocker.

But desperate times call for desperate measures…

And my tummy was desperately hungry!

If you didn’t like green beans before reading the recipe…

TRUST ME.

You will now!

Toasted Sesame Green Bean & Carrot Salad

Ingredients:

1 small bag of organic carrots (or 1 lb. worth)
1 bag of organic french green beans (or 1 lb. worth)
Rice vinegar (for drizzling)
Sesame oil (for drizzling)
3-4 tablespoons of sesame seeds
1-2 teaspoons of coconut oil (for toasting)
Salt and pepper (to taste)
Optional: Sliced avocado and/or edamame

Directions:

Chop and slice your carrots into strips.
Boil your carrots and green beans for 5 minutes or so (I like my veggies slightly crunchy).
Drain your veggies and set aside.
In a small pan, heat your coconut oil on medium high heat (until melted and swirled around the entire pan).
Add in the sesame seeds and turn heat to high.
Quickly stir the sesame seeds around the pan with a wooden spoon until toasted and browned (make sure you keep stirring or you will risk burning your seeds!)
Toss your veggies and sesame seeds together. Add salt and pepper to taste.
Plate your veggies and generously drizzle with rice vinegar and sesame oil.
Optional: Top with sliced avocado or mix in some shelled edamame.

The best part about this dish other than the fact that it tastes amazing???

It’s low-fat, low-calorie, and good for you!

Health Benefits of Green Beans:

Photo Credit: http://www.savoryreviews.com

High in fiber (improves digestion and colon health).
Low calorie (1/2 cup has just 15 calories).
High in antioxidants (Antioxidants help rid the body of free radicals that can damage cells and cause cancer).
High in vitamin A, C and folic acid–an essential B vitamin (Vitamin A and C strengthen your immune system and vitamin C and folic acid help the body metabolize protein).
High in calcium (1/2 cup of green beans has 31.5 mg of calcium).
Higher in protein than other vegetables (1/2 cup has 1 gram of protein).
Contains trace minerals of potassium and iron.

Health Benefits of Sesame Oil:

Photo Credit: www.kfoodaddict.com

High in antioxidants.
Good source of vitamin E and vitamin K (Vitamin E lowers cholesterol and vitamin K makes proteins necessary for blood clotting and healthy tissues and bones).
Lowers blood pressure.
Lowers glucose and blood sugar levels.
Acts as a diuretic (by lowering sodium content).
Contains omega-fatty acids (Fatty acids are essential for brain growth and development. They also help reduce inflammation and reduce your risk of cancer, heart disease and arthritis).
Improves skin health (On an internal level, sesame oil enhances the effects of vitamin E and antioxidants. Externally, sesame oil has antibacterial and anti-inflammatory properties).
Contains important minerals such as iron, magnesium, calcium, and copper.

Carrots are crazy healthy too! Read all about the health benefits of these orange veggies in my “Call Me Crazy Carrot Smoothie” post!

All I can say is thank goodness for an empty fridge….

Or I wouldn’t have discovered the TASTIEST way to eat green beans!

Healthfully Yours,

Ashley Michelle

Sources:

Health Benefits of Sesame Oil

Is Sesame Oil Good for the Body?

What are the Benefits of String Beans

Nutritional Value of String Beans

Protein-Packed Confetti Quinoa

May 19, 2012
Posted by ashleymichelle

Cheap and Easy…

It’s only a good thing when you’re talking about DINNER!

If you happened to miss my post yesterday, I discussed the many sources of plant-based protein out there. Contrary to many people’s beliefs, there are actually plenty of protein sources available to those following a vegan or vegetarian diet. Two of my personal favorite sources of protein happen to be quinoa and edamame. Not only do these taste delicious, but they also have all 9 essential amino acids that the body can obtain from diet ALONE. This recipe below is a quick, easy, and cheap way to toss together a protein source that can be eaten on its own as a meal, added as a side dish, or thrown on top of salads.

It’s so colorful, doesn’t it remind you of confetti?!

The whole recipe makes a pretty big batch, which is great because you can whip it up on the weekend and keep it in the fridge all week long. It can be eaten both hot or chilled. My favorite happens to be the chilled version, but I’ll let you be the judge!

Now you have NO EXCUSES for not getting in your protein

Ingredients:

1 cup uncooked quinoa
2 cups low-sodium vegetable stock (you can use water, but the vegetable stock gives the quinoa a ton of flavor. I use Trader Joe’s brand)
1 cup canned/or frozen corn (thawed)
1 cup shelled edamame (thawed)
1 can all-natural, organic, diced tomatoes (preferably low-sodium)
1/2 cup all-natural, organic tomato sauce (preferably low-sodium)
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon ground black pepper
1 tablespoon nutritional yeast (optional, but it definitely gives the quinoa a yummy and nutty/cheesy flavor)
Sprinkle of crushed red pepper (optional)
1 whole avocado, diced (optional– but adds a source of healthy fat plus some extra protein)

Directions:

Heat the quinoa and vegetable stock in a pot on high until it comes to a full boil.
Reduce the quinoa to medium heat and cover 10-15 minutes until liquid evaporates. Fluff with a fork.
Transfer the quinoa to a large bowl (If making the “cold version,” cool quinoa for an hour in refrigerator and then follow the rest of the steps. If making the warm version, continue with the rest of the steps now).
Add in the corn, edamame, can of tomatoes, and 1/2 cup of tomato sauce. Mix well.
Mix in the spices and nutritional yeast.
Gently fold in the ripe avocado (be careful not to mush it!).

Pretty easy, huh?

Healthfully yours,

Ashley Michelle

But WHERE Do You Get Your Protein??

May 17, 2012
Posted by ashleymichelle

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Credit: iStockphoto- Microsoft Partner

Ah. The age-old question for vegetarians and vegans alike.

If I had a dollar for every time someone asked me “aren’t you afraid you aren’t getting enough protein?” when I tell them I’m vegan, well, I’d have a pair of these Louboutins in my closet .

I suppose the protein question isn’t completely unfounded –after all, our bodies DO require protein in order to maintain/build muscle mass, regenerate/repair cells, keep our immune systems strong, and prevent fatigue. The problem is, many people automatically assume vegans and vegetarians don’t have many or enough options for protein sources, and therefore we must struggle to get enough of it in our diets.

Well, I’m here to tell you DON’T WORRY!

There are plenty of ways to consume a perfectly healthy amount of protein while following a plant-based diet.

According to the Centers for Disease Control and Prevention, the average man needs 56 grams of protein a day and the average woman needs 46 grams. Protein is certainly an integral part of our diets (as are fats, carbohydrates, and fruits/veggies), but I believe it is wise to keep in mind that these numbers are very flexible. Some people may require more or less protein than average. Because every body is extraordinarily different, everyone’s needs will naturally vary depending upon factors like height, weight, age, and level of activity– not to mention, if you are pregnant or breastfeeding. If you like visuals, I found an interesting chart here that gives a pretty cool little breakdown of average protein needs by body weight and activity level. As you can see, it’s pretty wide-ranging!

The reason most people may worry about vegans/vegetarians not getting enough protein is because not all plant-based protein is considered to be a complete protein. If one or two amino acids are missing from a protein source, it is considered to be an incomplete protein. In order to gain status as a complete protein, a food must contain all 9 essential amino acids that the body cannot generate. Amino acids are essentially the “building blocks” of protein in that they join together to create a protein source your body can then use. There are 20 different amino acids in total, 11 of which the human body can make on its own. Therefore, it is “essential” the other 9 come from our diet.

Many vegan proteins contain some of the amino acids, but not all. These are considered incomplete proteins. Protein sources that contain all 9 essential amino acids are considered high quality or complete proteins. These essential amino acids are most commonly found in meat and animal products. However, those following a plant-based diet need not worry about consuming complete protein at every meal. Your body is smart! It can combine amino acids (whether complete or incomplete) to get the proper protein it needs as long as the different types of proteins are eaten in the same day. In the past, it was believed that complementary proteins (two incomplete proteins that, when combined, provide all 9 essential amino acids) had to be eaten at the same time.

Reminder: As always, I encourage you to consult your own nutritionist or doctor to find out your exact protein needs if protein intake is a concern of yours. There is a lot of conflicting information out there, so I’ll always urge you to do your own research and choose what is best for you. Plus, research provides a great opportunity to learn something new

Below you’ll find my list of some popular vegan protein sources and average grams of protein in each serving. If you’re bored with your typical protein routine, perhaps this list will help you to get creative with your next meal! And PLEASE don’t be discouraged by some of these items. They may sound strange…but everything on this list easily accessible and can be found at Trader Joe’s, Whole Food’s and/or in the natural sections of most large grocery store chains. I’ll also be posting a protein-packed, budget-friendly recipe in my next post to get you started.

Vegan Protein Sources:

(**= Has all 9 essential amino acids)

Tempeh: 1/2 cup = 20 grams
Seitan: 4 oz. = 26 grams (Weird name right? If you haven’t heard of this one…read about it here)
Tofu: 4 oz. = 8 grams
Hummus: 2 tablespoon = 2 grams (depending on brand)
Quinoa: 1/2 cup cooked= 10 grams **
Soy Milk: 1 cup = 7 grams **
Lentils: (legumes): 1/2 cup= 9 grams
Edamame: 1/2 cup = 8 grams **
Beans: (red,white, black, garbanzo, kidney etc…): 1/2 cup = 7-8 grams
Soybeans: 1/2 cup = 10 grams **
Spinach: 1 cup (cooked) = 5 grams
Peas: 1 cup= 9 grams
Broccoli: 1 cup (cooked) = 5 grams
Sprouted Grain Bread: 2 slices = 8 grams (Ezekiel 4:9 bread is an example of sprouted bread)
Brown Rice: 1 cup = 5 grams
Buckwheat noodles: 1/2 cup= 14-16 grams **
Nutritional Yeast: 2 tablespoons = 8 grams ** (This also has all 9 essential amino acids! I’ll be writing more about this great product in a future post! But you can read about it first, here).
Hemp Protein Powder: 2 rounded tablespoons = 6 grams (Hemp Protein)
Pea Protein Powder: 2 rounded tablespoons = 28 grams (Pea Protein)
Brown Rice Protein Powder: 2 rounded tablespoons: 15 grams (Brown Rice Protein)
Soy Protein Powder: 2 rounded tablespoons = 23 grams (Soy Protein)
Peanut butter: 2 tablespoons = 8 grams
Almond Butter: 2 tablespoons= 8 grams
Peanuts: 1 ounce = 6.5 grams
Pistachios: 1 ounce = 5.8 grams
Almonds: 1 ounce= 6 grams
Soy nuts: 1/4 cup = 12 grams (and ONLY 6 grams of fat!)
Chia Seeds: 2 tablespoons= 5 grams (GREAT addition to any diet. Read about their many benefits here)
Flax seeds: 2 tablespoons= 4 grams
Sesame seeds: 1 ounce= 6.5
Pumpkin seeds: 1 ounce = 5 grams

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Now I don’t know about you…but I think this list set you up for pretty decent argument the next time someone says you CAN’T get enough protein following a plant-based diet!

Healthfully yours,

Ashley Michelle

Sources:

Livestrong: Hemp vs. Pea Protein

Livestrong: Plant Protein

Livestrong: Is Edamame Good for you?

Livestrong: How much protein do women need?

Soy: A Complete Protein

FitSugar:Protein Chart

CDC.gov

Tofu as an alternative to meat

Vegetarian Proteins