Wellness Connection

Alicia Marie


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How Do I Get Enough Protein on a Plant-Based Diet?

How Do I Get Enough Protein?

The big secret here is that vegetables have protein too. Most of us have heard that nuts, legumes, beans and rice contain protein. Well, so does kale!

Here is a screen shot from nutritiondata.com illustrating that one cup of chopped up kale contains two grams of protein.

Screen Shot 2014-12-29 at 5.33.16 PM

One cup of kale makes a pretty small salad. Most of us should be striving to eat more vegetables. If you eat a hearty big salad with or for your dinner you can rack up quite a bit of protein in the salad alone. Let’s say your salad is three cups of chopped up kale. It would look about this size:

Alicia Marie Wellness Blog

 

The kale alone in that salad makes up six grams of protein..but really, who is just going to eat kale, right? Let’s add a medium sized carrot. That’s one gram of protein. If you throw in half of a sweet red pepper that’s another gram of protein.

So far that’s eight grams of protein…but let’s make it wild. I love avocado in my salad. If you throw in half an avocado—that’s two more grams of protein. I like nuts in my salad too so dump in a quarter of a cup of pecans. That adds another two and a half more grams of protein.

Already your salad alone is now a total of 12.5 grams of protein. Is your mind blown?

I like anyone get tired of salads sometimes, adding nutritional yeast to your salad is a great way to spice things up. It has a cheesy, nutty flavor and can be used on anything just like cheese. A serving of Nutritional yeast is one tablespoon at only 20 calories with three grams of protein, B-vitamins and folic acid.

Voila! Your salad is 15.5 grams of protein. If you take anything away from this—remember even vegetables have protein.  l

Avocado Lemon Kale Salad

Delicious & Simple Avocado Kale Salad. Simply mix up avocado, lemon juice, montreal seasoning, and sliced apple with kale.  https://aliciamariere.wordpress.com/

Ingredients

4 Cups of Kale

1 Avocado

1 Apple

Lemon Juice from Fresh Lemond

Steak Seasoning

 

Directions

1. Mash up an avocado and mix into kale. (I found it easiest to use my hands.)

2. Cut up an apple and mix into the avocado and kale.

3. Sprinkle montreal steak seasoning over kale.

4. Squeeze lemon juice over kale and mix salad again.

 

Seriously delicious and so simple! Enjoy 🙂

Alicia Marie Health Blog


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Avocado Chickpea [Eggless Salad] Sandwich

My morning started out with a needle to my hip joint. Perhaps it was silly to think that I wouldn’t need any sort of injection before getting an MRI, but I was pretty shocked when I found out I would need two!
Alicia Marie Health Blog

I injured myself over-training for the cross country team back in college. Then I re-injured myself training for my half marathon last June. To recover from hurting my hip the first time, I worked on strength and cross training with fabulous results. I was able to build up my mileage to 9.5 miles and run frequently before I hurt it again (same mistake, building on those miles too quickly under the self-inflicted pressure of racing.)

Unfortunately this time around recovery is not so easy. I am experiencing a difficult time running more than three to four miles a couple times a week without feeling my hip start to go. I can recognize the symptoms pretty quickly when it starts to get weak. I’ve been doing the stair climber, squats with weights, exercises learned in physical therapy, p90x here and there, pilates and more. Nothing seems to help for very long and it’s making me nervous. I’m hoping this MRI will give me some [encouraging] answers.

One of my newer strategies is to focus on building muscle. I am a total cardio junkie, but for my hip to heal, I am going to try replacing some of my cardio days with strengthening work.

I am eating all kinds of plant-based proteins, spoiling myself with delicious, hearty recovery meals and getting back into the smoothie-grind!

One of my very favorite dishes is this amazing, super tasty Avocado Chickpea Sandwich. I was sold by the preparation time of 10 minutes and leftovers for at least a couple of days. Very inexpensive too!

Eggless Salad Sandwich Alicia Marie Health Blog

Here’s the best part: it is rich in omega-3 and omega-6 fatty acids (healthy fats that are good your skin and brain–always a good thing!) and it tastes just like an egg salad sandwich (it’s true–I blind taste-tested my father.)

Avocado Chickpea Sandwich

  • Your Choice of Bread
  • 1 handful of spinach
  • 1 ripe Avocado
  • ½ Can of Chickpeas
  • 2 Tbs. Minced Green Onion
  • ½ C. Chopped Celery
  • ½ Tbs. Minced Dill
  • ½ Tbs. of Salt
  • 2 Tsp. of Pepper (I used garlic pepper—maybe add some garlic powder if you don’t have garlic pepper)

Directions:

Cut up your veggies and set aside.

Alicia Marie Health Blog Eggless Salad Sandwich

Slice up your avocado and place the slices into a medium sized bowl. Drain your chickpeas and then pour  ½ a can into your bowl with sliced avocado. Mash your bowl of avocado and chickpeas with a potato masher, fork or spoon until all of the chickpeas are successfully smooshed within the mashed avocado. (I switched off between a spoon and a potato masher. One didn’t necessarily seem to work better than the other.) Mix your veggies, salt and pepper into the bowl of avocado and chickpeas.

 

 

Alicia Marie Health Blog Eggless Salad Sandwich

Slather your avocado-chickpea mix onto your choice of bread. Place spinach on top of the bread with the avocado-chickpea mix.

**I used my all-time favorite gluten free white sandwich bread by the Fancy Free Bakery. I attached the link, but often I find that their website is down so feel free to contact me for any details about the bakery.

A fun fact about avocados snipped from FitDay.com:

“Avocados contain the highest amount of beta-sitosterol amongst fruits. This is a plant-based fat that plays a vital role in the reduction of LDL cholesterol. It blocks absorption of LDL cholesterol from the intestines. This helps to improve the ratio of LDL and HDL cholesterol, which promotes cardiovascular health.”

Did you know that LDL is the “bad” cholesterol that collects in our heart’s arteries and makes you prone to heart attacks?

A plant-based diet prevents plaque from building in our arteries. It makes it easy to stay lean. And it enhances performance as demonstrated by professional athletes such as Scott Jurek and Rip Esselstyn.

I have provided a short interview below in the chance that you may be interested.

Interview with Rip Esselstyn

Happy eating and reading!

Alicia Marie Health Blog

 


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Balsamic Tofu & Rice Sandwich

I came home from work starving and somehow inventive. I wanted something quick and easy. There was left over rice and a large unopened container or tofu in the fridge. A sandwich sounded appealing and somehow magic happened!

I literally just sauteed the tofu with balsamic vinegar with italian herbs. You could get fancy and fry the tofu with a standard recipe as well.

Balsamic Tofu & Rice Sandwich

Balsamic Tofu & Rice Sandwich

1/4 cup cooked rice (I used a wild rice & brown rice mix)

1/2 inch or 1 inch slice of extra firm tofu (I used azumaya lite tofu)

1 slice of daves killer bread (cut in half)

1/3 cup spinach

2 green olives (sliced thin)

1 tsp. dijon mustard

1 tsp olive oil

3 tbs. balsamic vinegar

2 tsp. italian herbs

Earth balance (optional for bread)

Mix the rice, dijon mustard, and sliced olives in a small bowl. Mix the balsamic vinegar, olive oil, and italian herbs in a separate small bowl. Cut out a slice of tofu. (I divided my container of azumaya tofu into 1/2 inch slices.) Heat a frying pan on medium high. Pour the wet ingredients into the frying pan. Add the slice of tofu. Saute the tofu in the herb mixture for about four minutes until the tofu is slightly more firm and darkened by the absorption of the vinegar. Remove the tofu from the frying pan. Place the tofu, spinach and the rice spread on your slice of bread.