Posts Tagged ‘protein’
Posted by terrepruitt on June 15, 2013
I know that this would not work for every family. This is another recipe using one piece of meat with beans as the source of protein. I know that people have their own ideas about what makes up a dinner. Some people have to have meat. And not just a little meat, but a full serving or more otherwise to them, it is just not dinner. I understand that people are different. If that is you or someone in your family then this will not work for you. But as long as I don’t do it three nights in a row, my husband is ok with it. What I often do is cook three pieces of meat. The first night we each have a piece of meat. Then the next night I stretch the remaining piece into a meal for two. Sometimes . . . . depends on what I am cooking in turns into a meal for four. I have mentioned this before in some of my other post so I like to share “recipe” ideas. Even though it is really easy to throw something together, sometimes it is nice to have someone else do the thinking for you. With everything else that has to be done, if you can just look at something and have it all figured out — YAY!
So this recipe is pretty much like the one in Dinner Desperation. See? It works when you are “desperate”.
Mushrooms, Kale, Beans, Chicken, and Rice
—2 tablespoon olive oil
—1/2 of an onion, chopped
—1 lb mushrooms, chopped or sliced
—2 cups cooked rice (out of the fridge, so leftover)
—2 tablespoons of butter
—one LARGE chicken breast, cooked and chopped
—1 15 1/2-ounce can garbanzo beans/chickpeas, drained and rinsed
—2 teaspoons granulated garlic
—1 bunch of kale, chopped
—Garlic Salt, to taste
—Freshly ground black pepper, to taste
Heat the olive oil and the chopped onion. Add the mushrooms. Cook until almost done. (Done to YOUR tastes) Add a little salt. (Just a little because you need to “save” your salt “layer” for the kale.) Add the rice breaking it up and letting it get soft. Stirring it and allowing it to cook. Use the butter to help the rice get moist (might need to use a bit of liquid too). When the rice is soft, add the chopped chicken. Let it cook for a little bit. Then add the can of garbanzo beans. Sprinkle half of the garlic over mixture. Then add the kale. Sprinkle the rest of the garlic over the kale. And salt. Then stir and cook. Then add more salt and garlic if you want, and pepper.
With this mixture the mushrooms need to cook. Some people don’t like their mushrooms really cooked, I do. So I let them cook pretty much all the way as if I were going to just eat them. When in the other recipe I don’t cook the asparagus THAT much because I like it less cooked. So I add the rice sooner. But in THIS recipe I wait until the mushrooms are done. Also remember, if you are using freshly cooked rice then it won’t take as long to cook/heat up. Also the chicken I used had been seasoned when cooked so that is something to keep in mind when you are flavoring your dish.
Kale is really a great green, however, I think it is really bitter. So I use the salt to tame the bitter. That is why I “save” the salting of the dish for after the kale is added. Typically I would salt the mushrooms, but with kale, I wait for the kale. So the salt goes directly on the kale.
Of course, this is just how I do it. This is an explanation of the order I like it in. You might come up with your own. Oh, maybe you like your kale to be REALLY cooked, so you might want to add it with or after the mushrooms? I like mine just wilted so it goes last.
So what do you think? Mushrooms and kale, anyone?
Posted in "Recipes", Food | Tagged: beans, chicken, Dinner Desperation, dinner recipe, Kale, mushrooms, protein, stretch the meat | 2 Comments »
Posted by terrepruitt on June 9, 2012
Before I started teaching Nia, I had always had corporate jobs. I remember learning about jicama when I worked at my first “real” job. So that had to be between . . . . well, let’s just say it was a long time ago. I remember being amazed at how it tasted like nothing, but had a little hint of sweet and dryness about it. I love it. When I see it on vegetable trays and in salad bars I always get some. Even though I love it, I have only bought one once. I don’t know how to pick it out and I always forget that is what the people who work in produce can help you do. They can help with picking out produce. My dad always has jicama. My dad always has a container of raw, cut and washed vegetables in the fridge and often jicama is in that container or one of its own. Next time I go to the store I am going to buy one. Jicama is considered a root vegetable, but is actually a legume.
It actually looks like root and tastes like a root. Very plain, but with the slightest hint of sweetness. I have always eaten it raw. Cut into pieces and just eaten it raw, but in my quest for nutritional information on it I saw that people do cook with it. I will have to write another post for that because I have never even thought of cooking it!
One suggestion I saw . . . and if you’ve eaten jicama you will agree . . . said that jicama can replace water chestnuts in recipes. And, of course, they seem exactly the same!
It is pronounced HEcamuh. I have always thought it was HICKamuh. I will work on that!
Some nutritional information on jicama:
-low in calories; 38 calories per 100 grams
-high dietary fiber; 4 grams per 100 grams
-contains the anti-oxidant vitamin C; 33% of the RDA’s Daily Value (DV)
-contains vitamin B
-contains 1 gram of protein per 100 grams -contains 150 mg of Potassium (about 6% of the DV)
-no fat per 100 grams
Additional details (per 100 grams):
Cholesterol 0 mg / Sodium 4 mg / Total Carbohydrates 9 g
According to WiseGeek:
“When choosing jicama at the store, look for medium sized, firm tubers with dry roots. Do not purchase jicama that has wet or soft spots, which may indicate rot, and don’t be drawn to overlarge examples of the tuber, because they may not be as flavorful. Jicama will keep under refrigeration for up to two weeks.”
But information on Wiki says to never refrigerate. So I guess you will have to decide that for yourself. I guess if you refrigerate your other root veggies you might as well refrigerate this one too. I think I might not refrigerate it until I cut it.
The outside skin needs to be peeled or cut off, then you can cut up the vegetable anyway you would like to eat it. I tend to like it in long pieces of about an 1/2 inch around. Usually you can only get that out of the middle as it is a round veggie so you end up with some odd shaped pieces.
Are you familiar with jicama? Do you eat it? Do you cook with it?
Posted in Food, Vegetables | Tagged: antioxidant, carbohydrates, corporate job, jicama, legumes, Nia, Nia Teacher, Potassium, produce, protein, root vegetable, salad bars, teaching Nia, tubers, vegetable, vitamin C, water chestnuts, WiseGeek | 2 Comments »
Posted by terrepruitt on May 22, 2012
Even though I don’t have a Nia class on two of the days I post sometimes it is still a challenge to get my post up. Other things need to be done. Anyway . . . .way back in February I posted about Nutritional Yeast. I can’t remember if I had ordered some at the time of writing that or if I was about too. I do know that it was in the month of February that I ordered it because I never received it. One day I heard the delivery person ring the door bell and by the time I got downstairs he was gone. I also hadn’t heard the “thump” of a package being dropped over the fence, but I looked for a package or a note. I looked in the bushes in front of the fence. I looked in the area behind the fence. I found nothing. The reason I know that I ordered it in February is because just this past weekend (May) my husband found a package in the bushes. The delivery person HAD to have HURLED the box over the fence for it to have ended up where it did. I have never had a package end up that far behind the fence so I never even thought to look behind those bushes. AND the only reason my husband found it is because he cut the bushes down severely. So I went looking for the e-mails in regards to the non-delivered package and it was from February. It is funny too because – just within the past two weeks - I decided to buy some Nutritional Yeast from another source. I have been using it. I wanted to give you guys and update on MY experience with Nutritional Yeast.
I have been putting it on a lot of things. The package says, “Sprinkle some on hot popcorn, garlic bread, add a spoonful to cereals, juices, smoothies, or use as a seasoning for salad, soup, gravy, casseroles, and so much more.” Well, I kinda see how people think of it as cheesy. It does taste cheese to me, so my first thought was, “I don’t want cheese in my juice.” I still think that is weird, BUT . . . I also have a feeling the flavor might be influenced a little bit by what it is added to, so it might add a rich woody flavor to juice.
One thing I find interesting is the information on the nutrition labels. Both have almost the same calories 80 vs. 70. Both have the same amount of fat. Both have the same amount of cholesterol. One has almost half the sodium as the other. Both have the same amount of potassium. The difference in carbohydrates is minimal. Protein is the same. What is interesting is the serving size. In one you get 1 gram of fat and 8 grams of protein in 3 tablespoons, in the other it is 1 and a half tablespoons. HALF the size as the other serving size. Hmmm. I guess in this case it is better to judge based off GRAMS and not teaspoons.
I don’t want to open the one I just received yet. I think it will last longer if I don’t open it. I would like to know if they taste the same so I am going to wait until I am almost done with the first one before I open the second one.
I have been using it a lot. At first I barely used any because I didn’t know what it would taste like. But I rather like the taste to what I have used it in so far. It adds a cheesy flavor to me. So I have been using it in things that I have already used cheese in or in things I would like to use cheese in. I think it makes cheesy things cheesier and helps have the flavor of cheese without the cheese. For instance I put some one our pita bread pizza the other night with some low fat ricotta. Ricotta does not really have a flavor, but the Nutritional Yeast added the cheddar type flavor. I have been putting it on my salads.
I like it. I would recommend it to people who what to try something new. I like it because it adds more protein to my diet and I think I need more protein because I am not the biggest meat-eater.
I have a friend who commented on the last post that she does use it. I have another friend that said she wanted to try it. What about you? Have you tried it? What do you use it in?
Posted in Food | Tagged: cheese flavor, cheesy, cholesterol, Nia, Nia class, nut flavor, Nutritional yeast, protein, ricotta | Leave a Comment »
Posted by terrepruitt on February 28, 2012
My family has always eaten mushrooms. I have not. I remember a time when I didn’t like them. I remember that I started liking them. Not too long after I started liking them, my grandfather, who was the one that cooked them how I liked them, starting his bizarre food behaviors. The way he cooked the mushrooms by which I started liking them was sauteing them with browned butter and a ton of garlic. Then he started adding all types of things, things that might not actually belong mixed together. But my grandfather’s decline is not the subject of this post. Neither is the fact that he was the one that introduced me to mushrooms. The subject of this post is mushrooms. There was a time and I mentioned it before in my Some Foods Can Boost Your Immune System post, when mushrooms were not thought to have much nutritional value. In fact, I remember my mother and I talking about that. We had thought that mushrooms were pretty much nationally void. But now-a-days that is not the case. Mushrooms are not a superfood, but they do have nutritional value.
Mushrooms are a fungus. There are many kind, I know, but I am talking about the plain white variety. The ones that really go with almost anything savory. I mean the other kind are good, but some of them have a very strong flavor so they might drown out a delicate sauce or flavor. But the white ones are pretty plain, so you can make them any flavor you’d like — pretty much. At the same time receive their nutritional benefits.
Mushrooms can be eaten raw or cooked. When I eat them raw it is usually in a salad or in as part of a veggie tray with dip. Oh, we also do use them as a dipper when eating cheese fondue.
Per the USDA Nutrient Database the nutritional value for about 3.5 oz of mushrooms is:
about 27 Calories
Carbohydrates 4.1 g
Fat 0.1 g
Protein 2.5 g
Thiamine (vit. B1) 0.1 mg (9%)
Riboflavin (vit. B2) 0.5 mg (42%)
Niacin (vit. B3) 3.8 mg (25%)
Pantothenic acid (B5) 1.5 mg (30%)
Vitamin C 0 mg (0%)
Calcium 18 mg (2%)
Phosphorus 120 mg (17%)
Potassium 448 mg (10%)
Sodium 6 mg (0%)
Zinc 1.1 mg (12%)
So with that information we can see there is a good amount vitamin B in mushrooms. It seems that mushrooms can be forced to make vitamin D. The process can be compared to how we convert sunshine on our skin to vitamin D. Mushrooms have a chemical called ergosterol, which, when exposed to UV light is converted to vitamin D.
Wiki states: “Testing conducted by the Pennsylvania State University showed an hour of UV light exposure made a serving of mushrooms contain twice the U.S. Food and Drug Administration’s daily recommendation of vitamin D. Testing by the Monterey Mushrooms Company demonstrated 5 minutes of UV light exposure made a serving of mushrooms contain four times the FDA’s daily recommendation of vitamin D.”
Which is funny to me because I thought mushrooms preferred dark.
On Fresh Mushrooms their antioxidant contents is cited. Antioxidants are good for the immune system. They help protect the cells from damage from free radical, which are thought to be the cause of many diseases. Mushrooms contain the antioxidant Ergothioneine and the mineral Selenium which works as an antioxidant.
I love mushrooms. I am happy that they are more than just good tasting, they are good for me. We eat a lot of mushrooms. Do you? How many times a week would you say you have mushrooms? How do you prepare them? Do you eat them raw or do you cook them?
Posted in Food | Tagged: antioxidants, browned butter, Calcium, cooked mushrooms, garlic, immune system, mushrooms, protein, raw mushrooms, sauteing, superfood, vitamin D | Leave a Comment »
Posted by terrepruitt on August 25, 2011
I was thinking one day, “there has to be something online that can give calories for a recipe. And hopefully there is a free version.” There is. Cool. Maybe you had thought about this before, I know I have, but I just rememberd this week. I usually just kind of tally the ingredients and divide using a calculator, but I realized there has to be something online so I Googled it and came up with a few.
FitWatch Recipe Analyzer lets you label the recipe and then you input the number of servings, then you enter each ingredient separately. You can enter all the ingredients on its own separate line, then click “Search For All Ingredients” or you can search as you go along after you enter each ingredient. After you click “search” the program will bring up a list of ingredients from which you can scroll down and select the one you want. After each selection the screen flashes and then gives you measurement options. Each time you make a selection the screen flashes. There are only twelve spaces, so you can only enter up to twelve ingredients. After you are done it supplies you with amount of calories, water, carbohydrates, protein, total fat, monounsaturated, polyunsaturated fat, and saturated fat, cholesterol, and dietary fibre. It also gives you a breakdown of vitamins and minerals measurements. Very nice. Also gives you the option to print it in a nice format. But the input is somewhat awkward, because of the constant flashing. I kept thinking my computer or internet browser was going out or down. Took me until about the eighth ingredient to get used to it. Then I skipped an ingredient and I wanted them to be in order because I was not sure what information I would get and I didn’t know the format, so I thought it would be easier to just have it in the same order as the recipe. Going back and inputting the ingredient again really made the screen flash.
Calorie Count has you input the number of servings, then you can copy the entire list of ingredients into one box. That was so quick and easy and AWESOME! Then it gives you the calorie break down of each ingredient and gives it a grade. It allows you to add a new item and edit the recipe. It gives the option to log a serving and save a recipe, but I am not signed up so I didn’t do either one of those things. So I am not sure if after having done one of those things if you get an option to print. The format the nutrition info is presented in does not copy and paste very well. In addition to the calorie count and grade of each ingredient it gives you the Nutrition facts in the common format that is on many product labels. Under the “label” it gives you a nutritional analysis such as “Bad points: •High in saturated fat •High in sugar •Contains alcohol” and “Good Points: •Low in sugar •High in manganese •High in niacin •High in phosphorus •High in selenium •High in vitamin B6″. But it does not give you measurements nor percentages on all of the things mentioned in this analysis.
Spark People’s recipe analyzer makes you enter each ingredient and then search their data base for the closest match. Its breakdown of the nutrition in the recipe includes: amount of calories, total fat, monounsaturated fat, polyunsaturated fat, and saturated fat, cholesterol, sodium, potassium, total carbohydrates, dietary fiber and sugars, and protein. This recipe analyzer/calculator gives you a breakdown of vitamins and minerals in percentages. Its nutrition information is in a printable format like the first one. This site also allows you to save the recipe if you are a member as with Calorie Count.
Really nifty. I bet there are even more out there. This is a different way of checking the nutrition in our diet, instead of inputting it all in a food diary/log/tracker/counter, you can do entire recipes. I want to remind you even though I say it often, we all have different goals so we certainly have different nutritional needs. These sites are just more tools that we can use to meet our goals and our nutritional needs.
So, I am curious to know if you were surprised at the information after you entered your favorite recipe? Well, were you?
Posted in "Recipes", Helpful Hints | Tagged: Calorie Count, calorie counter, calories, cholesterol, dietary fiber, fitness goals, FitWatch Recipe Analyzer, health goals, minerals, monounsaturated fat, nutritional needs, polyunsaturated fat, Potassium, protein, recipe calculations, recipe calculator, recipe nutrition, recipe nutrition analyzer, recipe nutrition information, saturated fat, sodium, Spark People, total carbohydrates, total fat, vitamins | 2 Comments »
Posted by terrepruitt on April 19, 2011
I heard about quinoa awhile ago, but I never actually went ahead and bought some to prepare. I had never had it. Today I went to lunch at a friend’s house where she made a beautiful and yummy quinoa salad. I had heard that this grain-like food was GREAT because it had so much protein. I’ve heard some people use it in place of rice, pasta, or couscous and I was thinking of doing the same thing. The way my friend prepared it was awesome. She cooked it, sautéed some vegetables, made a dressing with cilantro, and tossed it all together. We also added thinly sliced almonds and dried cranberries. We ate it warm, but it can be served hot, room temperature, cold . . . . however you like it. It was very good. I am happy to have finally tried quinoa.
I don’t understand how they categorize things, but quinoa is more closely related to greens such as spinach than it is to a grain. We tend to treat it like a grain in the way we cook it and think of it nutritiously, but its scientific classification is, as I said related to spinach and we eat the seed.
According to WHFoods, quinoa is a great source of magnesium which helps loosen the blood vessels so it is a good food for migraine suffers to add to their diet. Even it is actually a seed, as I said they compare it to a grain when it comes to nutrition so it is thought to have all of the health benefits of a whole grain. Quinoa is gluten free.
A cup of quinoa has 222 calories, 4 grams of fat, 0 cholesterol, 13 mgs of Sodium, 39 grams of carbohydrates, 5 grams of dietary fiber, and 8 grams of protein. Since it has all nine essential amino acids it is a complete protein.
Even though quinoa has almost twice as much protein and a lot more fiber than white rice, and more than brown rice and couscous, it has much more fat. A significant amount more. Here’s some numbers for comparison.
1 Cup of cooked white rice: calories: 203 fat: 0.4 carbs: 44.1 protein: 4.2 dietary fiber: LESS THAN 1 gram
1 Cup of cooked brown rice: calories: 216 fat: 0.4 carbs: 48.1 protein: 5 dietary fiber: 3.5
1 Cup of cooked couscous: calories: 176 fat: 0.3 carbs: 36.5 protein: 6 dietary fiber: 2.2
I believe it can be a nice substitute for a rice or couscous every once in a while, but I would not consider it as a replacement. I would like to try it as a breakfast treat with honey and maybe nuts. I think that would be a good way to start the day. Good protein, fiber, and whole grains. Quinoa sounds very versatile. I’ll have to remember to thank my friend again for introducing me to yet another great food.
What about you? Do you eat quinoa? How do you prepare it? How do you eat it?
Posted in Food | Tagged: brown rice, carborhydrates, carbs, couscous, dietary fiber, GF, GF food, gluten free, high protein food, Magnesium, protein, quinoa, white rice, Whole grain | 9 Comments »
Posted by terrepruitt on July 22, 2010
Beans are so good for you. I don’t like beans. Well, I like green beans. I like hummus. I can sometimes tolerate garbanzo beans in a green salad, but if there are too many, I push them off to the side. I don’t like legumes.
According to all the information I have seen in my fact finding mission for this post: beans help lower “bad cholesterol” by helping it out of the body. Beans have an excellent amount of fiber (really excellent amount fiber). Beans have a lot of protein. The ratio of fat to proteis is awesome. These are some of the reasons I think I need to learn like beans.
Let’s look at two examples the kidney bean and the garbanzo bean (also known as chickpeas)
Kidney beans – 1 cup has
Total Fat: 0.88g
Iron: 5.2 mg
Magnesium: 80 my
Folate: 229 mcg*
Garbanzo beans (canned), 1 cup has
Total Fat: 2.7g
Folate: 160 mcg
Vitamin B6: 1.13 mg
Vitamin C: 9 mg
Zinc: 2.54 mg*
My next post (Saturday) I will share a Bean Salad recipe. Come back and check it out!
*Source: Truthstar Health website
Some additional info at: WHFoods Kidney and WHFoods Garbanzo
Posted in Food | Tagged: beans, fiber, Garbanzo beans, kidney beans, protein, WHFoods | 8 Comments »
Posted by terrepruitt on April 14, 2009
I love cheese! I have often said that if I had to give up cheese life would not be worth living. I love cheese so much that I recently caught myself in a lie about cheese. I had convinced myself that cheese was in the protein category and I was allowing myself a lot more cheese than I should have had it been in the correct category. The correct category is fat. Cheese is primarily fat, which for me means, I can’t eat it at every meal as I would like. I need to restrict my fat intake—especially saturated fat.
Anyway, today I had a sandwich and I think the primary reason I wanted a sandwich was so that I could have cheese. But I also didn’t want to have as much fat as a slice or two of cheese would have been. So I happily took my yummy chunk of Havarti to the grater. I grated a little bit on half of the slice of bread and voila! Cheese taste and creaminess without ALL the fat and calories a whole slice would have added.
Grated cheese on sandwich
I am sure you remember the grater for a lot of your favorite recipes that call for cheese, but don’t forget you can use it to put the cheese in your sandwich and not end up with a big slice. Yum!
Share with me what your favorite cheese is? How do you eat it?
Posted in Food | Tagged: Cheese, cheese grater, food category, grated cheese, Harvati, protein, saturated fat | 2 Comments »
Posted by terrepruitt on March 14, 2009
I love to eat roasted asparagus. I like it when it is really cooked, not burned, but crispy. It is probably past the point of supreme nutrition, but that is my favorite way to eat it. I do like it at its most nutritious, too, boiled until it is tender not soggy. I haven’t always liked asparagus. I believe the way vegetables are cooked now is different than from when I was growing up. Plus, I believe that it is much easier to obtain a fresh vegetable now than when I was growing up.
Apparently the season is from March through August, but we eat it all year round. To me it tastes better during the “Asparagus season”.
One of the reasons I love to eat it roasted is because it is so easy to cook. I rinse it off, then chop off the ends—I don’t do that bend and break thing because holding the entire bunch in one hand and chopping with the other is much faster to me — then I line them up in a pan (I have a jelly roll pan). I sprinkle olive oil on them. I usually use garlic infused olive oil, but sometimes I go for the lemon olive oil. Then I salt them and use whatever spices I feel like, then in they go. I usually cook them at 400 degrees. I let them bake for 15 minutes, then I flip them. And let them go 15 minutes more, but you can take them out at anytime and they are delicious. Sometimes I cook ‘em less, sometimes I cook ‘em more. Depends on my mood and when the rest of the meal is ready.
Nutritional Value per 100 g (3.5 oz) as per USDA Nutrient database
Calories. . . . . . . . . . . . . . . .20
Carbohydrates . . . . . . . . . .3.88 g
Sugars . . . . . . . . . .1.88 g
Dietary fiber . . . . .2.1 g
Fat . . . . . . . . . . . . . . . . . . . 0.12 g
Protein . . . . . . . . . . . . . . . .2.20 g
In addition Asparagus contains Thiamine (Vit. B1), Riboflavin (Vit. B2), Niacin (Vit. B3), Pantothenic Acid (Vit. B5), Vitamin B6, Folate (Vit. B9), Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, and Manganese.
Seems to me like they are way worth the time and effort it takes to cook them.
What is your favorite way to cook asparagus?
Posted in Vegetables | Tagged: Asparagus, Asparagus Season, boiled, Calcium, calories, carbs, easy to cook, fat, fiber, garlic, growing up, infused oil, Magnesium, nutrition, nutritional, nutritional value, nutritious, olive oil, Potassium, protein, roasted asparagus, spices, USDA, USDA Nutrient Database, Vegetables, Vitamin B, Zinc | 8 Comments »