How to Think About Healthy Eating

How to Think About Healthy Eating

If the arrival of summer finds you brimming with motivation to lead a healthier, happier life, great! But with so much information and advice out there, where do you start?

First things first – ditch the diet. Throw out the whole concept of dieting and other health fads and get ready to build healthy habits for life with an entirely new approach to healthy eating.

Start AfreshStart Afresh

If you, like many people, have gotten stuck in a pattern of yo-yo dieting, dropping and gaining weight over and over again, it’s time to take a step back and start afresh.

The best way to approach healthy eating is to think about how to best fuel your body for life, not just for today. No more three-week diet plans with cheat days. No more ten-day detox diets that leave you hungry and cranky. Instead, it’s time to adopt consistent, healthful practices that are smart, achievable, realistic, and sustainable.

What this looks like in practice will depend on your individual circumstances, including finances, current health status, family obligations, your schedule, and other factors. To help get you started, here are five strategies for lifelong healthy eating:

1. Clear out Your Cupboards

Clear out your cupboards and freezer of anything that you wouldn’t consider healthful. Box it up and take it to the food bank, or give it to family, friends, and neighbors.

So, what are you getting rid of? Cookies, chips, candy, bacon, white rice, canned fruit in syrup, and other high sugar, high saturated fat, and nutrient-poor foods.

2. Stock up on Staple Foods

There’s nothing better than a pantry packed with healthy foods to pull from when you’re making meals at home. A healthy pantry should include:

  • Whole grains (quinoa, brown rice, barley, oats)
  • Dried beans and lentils
  • Low-sodium or unsalted crushed tomatoes in non-BPA cans
  • Condiments like nutritional yeast and soy sauce
  • Herbs and spices to flavor food and add nutrients

Stock up your freezer with frozen fresh fruits and vegetables, with no syrups, sugar, or salt added. This way, you’ll have everything you need on have to pull together a simple, tasty, and nutritious meal or snack.

Make Healthy Meals in Bulk3. Make Healthy Meals in Bulk

If you have more time to cook on the weekends then do the bulk of your food preparation and cooking then. Things like veggie chilli, a Thai green curry with fresh vegetables, and a barley, vegetable and lentil soup can be quickly warmed up and served with brown rice or quinoa when you get home from work.

Leftovers make for easy, healthy lunches too! And, you can save time by chopping vegetables on the weekend and storing them in individual containers. Then you’ll have a batch of healthy on-the-go snacks ready for work and after-school activities.

4. Engage Family and Friends

If you work better when you’re accountable to others, announce your intention to eat a consistently healthy diet to your friends, family, and colleagues. Once you tell them that you’ll be eating a delicious and nutritious salad at work every day, rather than grazing on cookies and expensive sandwiches. They will likely notice (and comment!) if they don’t see you eating that salad.

The same goes for making dinners at home. Make healthy your new normal. Soon, your spouse, kids, friends, or other dinnertime companions will come to expect and enjoy a nutritious meal.

5. Harness the Power of Habit and Identity

By taking steps to establish a routine of eating a whole food diet that includes fresh vegetables, whole grains, nuts, seeds, pulses and legumes, there will be little need to avoid daily temptation.

Research shows that a strong sense of identity is incredibly helpful in staying motivated to consistently engage in behaviors associated with that identity. Being a healthy eater is like being someone who brushes their teeth or being a voter. Naturally, you are someone who brushes their teeth; It would feel weird for you not to brush your teeth at least twice a day, right?

And now, thanks to your new start this summer, you identify as a healthy eater! You are now a person who picks a side salad over fries, says “no thanks’ to cookies and cakes, and who brings your own healthy lunch to work every day. So, just as you might be a voter, a dog-lover, a reader, a prize-winning grower of orchids, congratulations – you are now a healthy eater too!

References:
Bryan, C. J., Walton, G. M., Rogers, T., & Dweck, C. S. (2011). Motivating voter turnout by invoking the self. Proceedings of the National Academy of Sciences, 108(31), 12653-12656.

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3 Healthy Recipes for Homemade Energy Bars

3 Healthy Recipes for Homemade Energy Bars

Energy bars are often at the top of the list when it comes to handy, healthy snacks. But not all bars are created equal. To ensure you’re feeding your body with the nutrients it needs, homemade energy bars are the way to go!

To sustain your energy you need a bar that’s nourishing and packed with natural sources of carbohydrates, protein, and fiber. This includes real foods such as fruit, seeds, and whole grains – not artificial ingredients and refined sweeteners.

The following three recipes are chock full of healthy, energizing, natural ingredients that will keep you going all day long! 

1. Fruit and Seed Bars

Fruit and Seed Bars

Ingredients:

  • ½ cup dried dates, pitted
  • 2 tbsp water
  • ¼ cup dried coconut, unsweetened
  • ½ cup prunes
  • 1 ½ cups old fashioned oats
  • ¼ cup dried cherries, finely chopped
  • ¼ cup coconut butter
  • 1 tbsp maple sugar
  • ½ cup sunflower seeds, hulled
  • ¼ cup hemp seeds
  • 2 tbsp chia seeds
  • ¼ cup coconut butter
  • ½ tsp pure vanilla extract

Instructions:

  1. Process dates, prunes, and water in a food processor until a doughy consistency is reached.
  2. Add oats, sunflower seeds, hemp seeds, chia seeds, dried coconut, and dried cherries. Process on low until evenly mixed.
  3. In a small saucepan, warm coconut butter and maple syrup until a runny paste is formed.
  4. Mix in vanilla and remove from heat.
  5. Immediately pour the paste over the batter and process on low until it is evenly mixed in.
  6. Line a 6 x 8 inch baking dish with parchment paper.
  7. Press batter into the pan until level. Refrigerate for 2 hours.
  8. Cut into 12 bars.
  9. Place in an airtight container and store in the fridge.

2. Quinoa Cashew Bars

Quinoa Cashew Bars

Ingredients:

  • 1 cup quinoa, cooked
  • ½ cup rolled oats
  • 1 tsp pure vanilla extract
  • ½ cup cashew butter
  • ½ cup unsweetened shredded coconut
  • ½ cup dried apricots, finely chopped
  • ¼ cup honey
  • ½ cup sesame seeds
  • ¼ tsp salt

Directions:

  1. Combine quinoa, oats, cashew butter, sesame seeds, coconut, and dried apricots in a bowl and mix well.
  2. Mix in honey.
  3. Transfer into a parchment paper lined 6 x 8 inch baking dish.
  4. Press firmly into the dish to form a dense, even layer.
  5. Bake at 350 degrees F for 15-20 minutes or until lightly golden on top.
  6. Allow to cool, then slice into 12 bars
  7. Place in an airtight container and store in the fridge.

3. Peanut Butter Lentil Bars

Peanut Butter Lentil Bars

Ingredients

  • 1 cup red lentils, cooked
  • ½ cup dates
  • ½ cup peanut butter
  • 2 cups rolled oats
  • ¼ cup almonds, chopped
  • ¼ cup almond flour
  • ¼ tsp salt
  • ¼ cup dark chocolate, chopped

Instructions

  1. Blend lentils, dates, and peanut butter in a food processor until a sticky batter is formed.
  2. Transfer to a large bowl.
  3. Using a wooden spoon, mix in oats, almonds, almond flour, salt, and chocolate.
  4. Transfer into a parchment paper lined 6 x 8 inch baking dish.
  5. Press batter firmly into an even layer. Refrigerate for about 2 hours.
  6. Cut into 12 bars.
  7. Place in an airtight container and store in the fridge.

Now that we’ve got you energized, stock-up on PGX® Daily Ultra Matrix Softgels* to support your healthy eating habits and help balance blood sugar levels already within the normal range.† The discrete softgels are convenient and can be taken with or without food with a glass of water.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

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5 of the Most Hydrating Foods

5 of the Most Hydrating Foods

Don’t wait for your water break to rehydrate. Instead, fuel your fluid levels throughout the day with a steady intake of healthy hydrating foods!

This means foods with high-water content that also contain fibre to promote gradual absorption of water through your intestines, as well as electrolytes to help with its uptake and balance within your cells.

Eat your way to healthy hydration with these five hydrating foods:

1. Juicy Vegetables

Up your hydration by adding a handful of cucumbers and lettuce to your mid-day sandwich, munching on a cup of diced celery and radishes throughout the morning, or topping your evening risotto with fresh watercress. All of these veggies are top contenders in the hydration and fiber categories – we’re talking over 93% water by weight! [1]

Melons2. Melons

There’s nothing like a juicy slice of watermelon to help you refresh on a sunny day. But don’t stop there – honeydew, cantaloupe, and casaba melons all contain at least 90% water per weight, in addition to electrolytes, natural sugars, and vitamins [1]. A mixed melon salad, with a little mint and lime, is a great addition to a BBQ or a sports day.

3. Yogurt

The potassium, sodium, and calcium in yogurt are electrolytes that contribute to fluid balance and hydration. This, in addition to the quality protein, carbohydrate, and water levels in plain low-fat yogurt, all add up to make it a fantastic post-workout snack.

4. Smoothies

By including a healthy 2:1 ratio of vegetables to fruits in your smoothie, combined with unsweetened soy, almond, or hemp milk, you’ll be covering the key bases for hydration: water, electrolytes, and fiber. It’ll be delicious and filling too!

soups5. Soups

As the mercury rises, a scrumptious bowl of chilled soup can be satisfying and hydrating.

Top picks include:

  • Gazpacho
  • Chilled beet soup
  • Cold pea soup
  • Curried zucchini soup

Don’t forget to combine the satiating benefits of *PGX Daily Singles with your favorite hydrating foods, as it can also reduce the glycemic index of meals by up to 60%! Simply stir 1–2 of the discrete and convenient packets into 375–500 ml of beverage, soup, smoothie, or other foods. Use them before or with meals and snacks for best results!

*Drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.

References:

[1]  USDA. National Nutrient Database for Standard Reference Release 28. Web. 3.May 2017.

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How to Pick a Healthy Yogurt

How to Pick a Healthy Yogurt

What’s the deal with yogurt? For such a simple food, it seems like there’s so much to consider!

To keep you from getting frustrated, here’s a rundown of what you need to know about healthy yogurt –whether you’re choosing a store-bought variety, making your own, or simply trying to jazz it up.

Choosing a Yogurt

Finding the right yogurt can be a time-consuming process. There are dozens of brands to choose from, each with their own range of flavors, fat levels, and ingredients. But don’t despair, here are a few tips to help narrow down your search:

  • Choose plain yogurt – you can add your own healthy flavorings later
  • Look for unsweetened yogurt
  • Forgo additives, including thickeners, sweeteners, and preservatives
  • Opt for yogurts labeled “Live & Active Culture” to ensure a sufficient level of probiotic bacteria
  • Go for a quality serving of protein – from 9 g in regular to over 15 g per ¾ cup in Greek yogurt
  • Stick to low-fat varieties – anywhere from 0–2% dairy fat

Greek vs RegularGreek vs. Regular

Both Greek and regular varieties of yogurt are delicious and healthy, provided they are low in fat and free of sweeteners and additives. But the traditional Greek yogurt process strains out the liquid whey fraction, giving it a competitive edge. When compared to regular yogurt, the benefits of Greek include:

  • Almost double the protein content
  • A thicker, creamy texture
  • About half the carbohydrate content
  • More satiating

Benefits of DIY Yogurt

Do it yourself (DIY) yogurt is a fun and simple project, and it’s the easiest way to control the ingredients and ensure that you’re eating the freshest yogurt possible. It’s also cheaper than store bought – bonus! All you need is high-quality milk (preferably organic and grass-fed) and a starter culture, which can be ordered new or taken from an existing batch of high-quality yogurt.

TopppingsYogurt Toppings

Yogurt is a fantastic medium for toppings. Whether it’s a chewy, crunchy, sweet, or savory experience you’re after, there are plenty of healthy ingredients that’ll compliment your bowl of yogurt. Fresh fruit, dried fruit, nuts, seeds, and grains – the options are endless! Here are a few of my go-to healthy yogurt toppings:

  • SlimStyles *PGX Granules – helps lower the glycemic index
  • Chopped nuts and seeds – adds protein and fiber
  • Honey or fruit puree – increases the sweetness
  • Ground cinnamon, ginger, or vanilla bean – adds warmth
  • A spoonful of almond or peanut butter – creates a rich flavor

*Drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.

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5 Ways to Spring Clean Your Diet

5 Ways to Spring Clean Your Diet

Long, grey, cold winters can leave you stuck in a rut craving comfort food. What might make you feel good in winter and fall can leave you feeling heavy and lethargic in the warmer months, though.

Get a jump on summer with these five ways to spring clean your diet.

1. Clear Your Cupboards

If, like me, you turn into a bit of a squirrel in Fall and stock your pantry full to bursting, set aside a few hours and clear out your cupboards. Here’s how:

  1. Lay the complete contents of your cupboard on the kitchen island, counter, or floor to get a full view of your inventory.
  2. Check the expiry dates. Create a pile of food that needs to be used up sooner rather than later.
  3. Create another pile of  “cold-weather comfort food”, such as heavy soups, sauces, and cookies.
  4. To free up space in your cupboards for lighter, summer-friendly fare like quinoa and bulgur, consider donating your “cold-weather comfort food” pile to your local food bank.

Embrace Sunday Meal Prep2. Embrace Sunday Meal Prep

If cooking a healthy dinner after a long work day is hard for you, try using Sundays for a bit of meal prep. This is as simple as planning a weekly menu and spending an hour or so chopping and bagging fresh vegetables for salads, soups, and stir-fries. This will help you throw together a healthy dinner every weeknight within a matter of minutes.

Meal prep can be done for breakfast too! To avoid picking up a coffee and Danish on the way to work, put together Mason jar smoothies or breakfast bowls for the week. Prepare your dry ingredients, such as PGX Satisfast Vegan Protein, spirulina powder, or another green food powder, in one large jar, then wash, peel, and bag up fresh fruit for each day. Then, every morning you can quickly put together a fresh, protein-and fiber-packed smoothie or healthy breakfast bowl!

3. Learn How to Make Salad Rolls

Salad rolls are easy, versatile, and fun! They’re also a great way to pack in your veggies and protein while keeping your calorie count in check.

  1. Thinly slice a heap of fresh veggies such as peppers, carrots, cucumber, and jicama and store in an airtight container in the refrigerator.
  2. Whip up a peanut sauce with peanut butter, sesame oil, lemon juice, and a dash of soy sauce and store in a small Mason jar in the refrigerator.
  3. Soak rice noodles and drain
  4. Stir-fry choice of protein, such as strips of tofu
  5. Combine all ingredients onto rice paper, and roll!

Grow Your Own Herbs4. Grow Your Own Herbs

Growing your own vegetables and fruits is very rewarding, but if it’s not how you want to spend your weekend or evenings, how about investing instead in some simple kitchen herbs? Nurturing herbs such as basil, dill, cilantro, and parsley, encourages us to eat them fresh. This not only adds nutrients to simple salads, soups, pasta, and other dishes, it adds flavour, allowing us to cut down on calorie-laden seasonings and sauces, helping to clean your diet.

5. Get Inspired!

If things have become a little humdrum in your kitchen, consider joining or forming a cookbook group. Choose a different recipe book each month and ask everyone to cook something from it for a group potluck. It’s a great way to sample new dishes, spend time with friends, and pick up a few new culinary skills along the way! If you’re forming your own group, consider choosing a theme that aligns with your health goals, such as whole food plant-based cuisine.

Switching things up for Spring can feel a bit daunting, so cookbook groups or visiting the farmers market are great ways to help clean your diet. Look out for fun, fresh, vibrant fruits and vegetables, such as fiddleheads, sorrel, heirloom tomatoes, fresh cherries and berries, and stock your refrigerator so you can snack with abandon this spring and summer!

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How to Build a Healthy Breakfast Bowl

How to Build a Healthy Breakfast Bowl

If there’s one trend that’s firing everyone up this year, it’s the bowl phenomenon. Smoothie bowls, lunch bowls, dragon bowls – it seems that this year the plate is passé. Serving breakfast in a bowl isn’t all that new to us, of course, but we can still stay on trend by learning how to build a healthy breakfast bowl.

The Breakfast BowlThe Breakfast Bowl

Throwing some cereal into a bowl and dowsing it in milk might seem fairly straightforward, but a satisfying, healthy, breakfast bowl requires a little creativity. Like so many things in life, building a good bowl is all about layering. You’ll want to factor in the density of ingredients, their crunchiness, moisture, and size so as to build a bowl that doesn’t disintegrate into a soggy mess. This is especially true if you’re creating a breakfast bowl to take to the office.

Try the following excellent breakfast bowl ingredients (listed from bowl bottom to top) for a healthy and delicious start to your day:

1. Cereal Bowl

  • Heritage grain cereal flakes (kamut, for example)
  • Homemade or store-bought granola (opt for sugar free or low sugar)
  • Seeds, such as hemp, chia, flax, pumpkin, and sunflower
  • Nuts, such as almonds, cashews, and hazelnuts
  • Dried fruit
  • Dark chocolate chips or cocoa powder
  • Non-dairy unsweetened milk, such as soy, rice, hemp, oat, almond, coconut, or cashew

Mix a scoop of PGX Satisfast Whey Protein Drink Mix into your milk for extra protein and fiber to start your day off right!

2. Mango and Coconut Bowl

  • Almond yogurt
  • Bran flakes (unsweetened)
  • Chia seeds
  • Pistachios (raw, unsalted)
  • Fresh mango
  • Orange segments

3. Oatmeal Bowl

  • Oatmeal
  • Tofu puffs, smoked tofu, or split red lentils
  • Mushrooms (sliced portobellos, for example)
  • Toasted pumpkin seeds
  • Bok choi (lightly steamed or sauteed)
  • Nori (seaweed) strips
  • Hot sauce and/or soy sauce

4. Quinoa Bowl

  • Quinoa
  • Refried beans
  • Scallions
  • Fried tomatoes or salsa
  • Avocado slices
  • Toasted pumpkin seeds

Overnight Breakfast BowlsOvernight Breakfast Bowls

You could also opt for a healthy breakfast bowl that is partially made in the evening and then fully constructed in the morning. These are known as “overnight breakfast bowls!”

Wide-mouthed Mason jars are ideal for building a breakfast bowl to take with you, and for creating bowls for the whole family for the whole week. Have fun layering your dry ingredients, then store these in a cupboard until it is time to pop the lid. Pour over your favorite non-dairy milk and enjoy right from the jar, or sprinkle your breakfast fixings over some fresh coconut or almond yogurt once you get to the office!

Overnight Oats

  • Small oats
  • Chia seeds
  • Maple syrup
  • Mashed banana
  • Almond milk
  • Dash of salt
  • Granola clusters
  • Fresh strawberries, blueberries, and raspberries
  • Pumpkin seeds

Chia Pudding Bowl

  • Chia pudding
  • Coconut milk
  • Chia seeds
  • Agave
  • Kiwi slices
  • Banana slices
  • Raspberries
  • Shredded coconut
  • Cashew or peanut pieces

 

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How to Make the Most of Your Spring Smoothie

How to Make the Most of Your Spring Smoothie

As the chill of Winter starts to fade, we gravitate towards foods that are bright, refreshing, and seasonal. And what’s more fitting for the warmer weather than the perfect Spring smoothie!

Smoothie Tips

Smoothies can be tailored for any meal, at any time – that’s what makes them so deliciously convenient! Here are five tips for making the perfect Spring smoothie:

Use a Good Blender1. Use a Good Blender

Whether you buy a Ninja or a Vitamix, having a dependable blender is vital to smoothie making. More powerful (and expensive) blenders tend to produce silky smooth drinks, and consistency becomes important once you start using greens like kale or spinach.

2. Add Something Frozen

It’s a great idea to keep a rash of frozen fruit and vegetables on hand, just for smoothie making! If you have produce that’s starting to go bad such as bananas, berries, or pineapple – throw them in ziploc bags and add them to your smoothie stash in the freezer.

If you don’t have any frozen produce on hand, add ice!

Go Green!3. Go Green!

Adding spinach to your smoothie is an easy way to drink your salad for the day! Spinach tends to be a much milder green that you can’t taste when it’s blended. Kale is also a great choice, but it does have a bitter taste, so it works best when blended with something sweeter, like apples or oranges.

4. Sweeten Naturally

The fruit you use will make your smoothie nice and sweet, but sometimes it’s great to add in just a little extra. Dates are a great way to add a delicious sugary taste! Stevia is also a good and healthy alternative, as is pure honey or maple syrup.

5. Load up on Healthy Extras!

You can add in all sorts of goodies to make your smoothie even more healthy! Chia seeds, hemp seeds, flaxseeds, and cacao nibs are all great options. Of course, adding in a high-quality protein powder can help add bulk and nutrition to your smoothie as well.

Spring Smoothie: Chocolate Banana Mint

Here’s a delicious green, minty smoothie recipe that is perfect for Spring! Mint is a great addition to this smoothie as it promotes digestion.

Banana Chocolate Mint Smoothie
Ingredients:

  • 3 ripe frozen bananas
  • 4 dates (pitted)
  • 2 handfuls of spinach
  • 4–5 mint leaves (chopped)
  • Almond milk, unsweetened (2–3 cups depending on the consistency you prefer)
  • Cacao nibs (optional)

Directions:

  1. In a blender, combine bananas, dates, mint, spinach, and almond milk.
  2. Blend thoroughly until smooth.
  3. If consistency is too thick, add more almond milk.
  4. Pour into cups, garnish with cacao nibs, and serve cold.
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Warm up Your Winter with Overnight Oats

Overnight Oats

During the winter months, you may start to crave for sunnier days. Incorporating an assortment of fruit into your diet is a great way to bring a little sunshine into your day, and this overnight oats dish is the perfect vehicle for any fruit!

Health Benefits of Oats

  • Oats contain a specific fiber called beta-glucan that can help maintain healthy cholesterol levels already within the normal range* [1]
  • They are good sources of manganese, vitamin B, zinc, and protein
  • Certain oats can last for years in your pantry

Overnight Oats RecipeOvernight Oats with Fruit

This overnight oats recipe is a quick and healthy dish guaranteed to become one of your go-to, healthy snacks! This recipe takes only minutes to prepare, is free of leading allergens such as gluten, dairy, soy and peanuts, and pairs well with any fruit!

Ingredients:

  • 1 banana
  • ¾ cup gluten-free oats
  • 2 tbsp chia seeds
  • 1 cup almond or coconut milk
  • A dash of vanilla
  • A sprinkle of cinnamon
  • An assortment of sliced fruit (strawberries and blueberries are a great option!)

Directions:

  1. In a dish with a sealable lid, mash one banana.
  2. Add chia seeds, oats, almond milk, vanilla, and cinnamon to the dish.
  3. Mix together and let the dish sit covered in the refrigerator overnight.
  4. Stir mixture and spoon into bowl with your choice of sliced fruit!

*This statement has not been evaluated by the Food and Drug Administration. The product is not intended to diagnose, treat, cure or prevent any disease.

References:

[1] “Oats.” Oats. The World’s Healthiest Foods, n.d. Web. 31 Jan. 2017.

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4 Healthy and Protein Rich Eggless Breakfasts

4 Healthy and Protein Rich Eggless Breakfasts

Plant-based protein is becoming increasingly popular as more people recognize the potential health (and environmental) benefits of minimizing animal-derived foods.

If going vegan seems like a stretch, then start out simple with one of these four eggless breakfasts that are packed with protein and taste:

1. Chickpea Nomelette

Wonderfully versatile, chickpea nomelettes (a no-egg omelette) are easy to make and customize. Packed with protein, fiber, vitamins, minerals, and other phytonutrients, this simple dish is made partially on the stove top and partially in the oven.

Below is the basic recipe for a nomelette.  I suggest a totally delicious combination of mushroom, rosemary, and leeks for your first nomelette go-round!

Ingredients

  • 1 cup chickpea flour
  • 3 cups water
  • 1 tsp turmeric
  • 1/2 tsp black salt (kala namak  provide an eggy flavour)
  • 1 stock cube
  • 1 tbsp nutritional yeast
  • Olive oil to taste

Instructions

Preheat the oven to 375 °F

  1. Mix chickpea flour with water, turmeric, black salt, stock cube, and nutritional yeast.
  2. Let mixture stand while you sauté your chosen vegetables in a cast iron skillet with a little olive oil.
  3. Add the chickpea flour mixture to the pan and make sure the vegetables are evenly spread and well covered.
  4. Remove pan from heat and place in the oven, cooking for 2530 minutes.
  5. Let the nomelette stand for 5 minutes before turning it out and serving with sautéed greens.

You can find chickpea (gram) flour at many grocery stores, often alongside lentils and curry spices. Kala namak is typically found in Asian grocery stores or at specialty markets.

Tofu Scramble2. Tofu Scramble

A classic dish that is, again, easy to make and easy to customize. I like my scrams to be on the drier side, meaning that I use firm tofu instead of softer tofu. I also pile in the nutritional yeast to add vitamins, umami, and extra protein. One of my favorite ways to make tofu scramble is to add a tablespoon of homemade or store-bought vegan pesto just before serving. Sun dried tomato tapenade is also a great option for a quick, flavorful scramble.

Ingredients

  • Mushrooms
  • Onions
  • Zucchini
  • Peppers
  • Tomatoes
  • Kale
  • 1 clove garlic
  • Olive oil to taste
  • 1 tsp soy sauce
  • 1 package of tofu
  • 1/4 cup nutritional yeast

Directions

  1. Sauté mushrooms, onions, and garlic in a little olive oil.
  2. Add tofu (scrunch it in the packet until there are no large chunks left) and fry until golden brown.
  3. Toss in diced zucchini, peppers, and tomatoes and cook until they soften.
  4. Add a handful of chopped kale and a dash of soy sauce and stir fry until the kale wilts.
  5. Remove from heat and add nutritional yeast.
  6. Serve with hash browns or whole grain toast.

3. Veg Benedict

If you’re missing Eggs Benny, we’ve got you covered. This tofu, cashew ricotta, Portobello Benedict with vegan hollandaise sauce should satisfy your craving, and it is packed with protein and other nutrients to boot!

To Make the Ricotta:

  1. Soak a cup of cashews overnight, then drain.
  2. Add to a food processor with the juice of half a lemon, 1 clove of garlic, 2/3 tsp salt, 1/4 cup olive oil, 1 cup fresh basil, and 1/2 cup kale.
  3. Blitz until everything is well combined.
  4. Save half of the ricotta and use the rest to make the cashew hollandaise sauce.

To Make the Cashew Hollandaise Sauce:

  1. Using half the homemade ricotta, add 1/4 tsp turmeric, 1 tbsp nutritional yeast, 2 tsps mustard, 1/4 cup coconut milk, and 1/4 cup water.
  2. Gently heat, and stir often to avoid burning.

To Make the Veg Benedict:

  1. Sauté sliced Portobello mushrooms.
  2. Pan-sear a 1/2-inch thick round of tofu (you can use a cookie cutter to get a round).
  3. Toast an English muffin and spread ricotta on both halves.
  4. Layer them with tofu and Portobellos.
  5. Drizzle cashew hollandaise sauce over the top and enjoy!

Savoury Oatmeal and Lentils4. Savory Oatmeal and Lentils

If your morning walk, bike ride, or transit ride to work takes about 30 minutes, this next eggless breakfast idea is for you!

Savory oatmeal (using quick cooking oats) or split red lentils is made using a thermos, boiling water, and a little patience. Save time in the morning by preparing your breakfast mix in advance.

Ingredients

  • 1/2 cup of oats or lentils
  • Dehydrated vegetables (or fruit) cut into small pieces
  • A dash of salt and pepper
  • 1/2  tsp cumin
  • 1 tsp turmeric

Directions

  1. Pour your dry mixture into a thermos.
  2. Add a cup of boiling water and stir quickly before sealing the thermos.
  3. By the time you arrive at work, your oats or lentils will be nicely cooked and ready to eat!
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5 Surprisingly Easy Ways to Add Protein to Your Diet

5 Surprisingly Easy Way to Add Protein to Your Diet

Do you want to add protein to your diet but are unsure where to start? Chances are you’re already getting some protein in your diet, but for beginners, here are five easy ways to add protein to your daily meals and snacks:

1. Go Beyond the Smoothie

PGX Satisfast Whey Protein Drink Mix and Vegan Protein are excellent ingredients for making high-protein smoothies, but don’t stop there. Protein powder can also be added to homemade bars, balls, and other energizing treats, such as this recipe for Four-Ingredient Protein Pancakes .

Whip in Eggwhites2. Whip in Egg Whites

Whip your morning oatmeal into a fluffy, high-protein meal with egg whites!

By adding egg whites to your oatmeal, the combination of complex carbohydrates and lean protein will help sustain satisfaction and support steady blood sugar already within the normal range†.

Eggwhite Oatmeal

  1. Cook ¾ cups of rolled oats with 1½ cups of water on your stovetop
  2. Once the water is absorbed, add 4 whipped egg whites
  3. Whip vigorously until they are well incorporated
  4. Cook for 2–3 more minutes until oatmeal is fluffy, then enjoy

3. Red Lentils

Red lentils have a mild flavour and pack 9 g of protein per half cup cooked [1]. They are easy to incorporate into banana bread, muffins, pancakes, and casseroles. Add ½ cup of cooked, drained lentils to every 2 cups of flour called for in your recipe.

Substitute Greek Yogurt4. Substitute Greek Yogurt

Creamy and full of protein! Most recipes that use regular yogurt, sour cream, cream cheese, or mayonnaise will taste just as delicious when plain, low-fat Greek yogurt is substituted.

With as much as 17 g of protein per ¾ cup, Greek yogurt will make salad dressings, white pasta sauces, dips, and even frosting count towards your protein requirements [2].

5. Add Tofu

Meatless Monday will be chalked full of protein and variety when tofu is on the menu. Firm tofu contains about 12 g of complete protein per ¾ cup serving [3].

Layer thin slices of tofu into vegetarian lasagna, toss it cubed into chili, or crumble it onto Greek salad in place of feta. You can also blend silken tofu into smoothies, creamy soups, and mashed potatoes for extra staying power.

*Drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.

†This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

References:

[1] USDA. National Nutrient Database for Standard Reference Release 28. Basic Report: 16070, Lentils, Mature Seeds, Cooked, Boiled, Without Salt. Web. 29 November 2016.

[2] USDA. National Nutrient Database for Standard Reference Release 28. Basic Report: 01287, Yogurt, Greek, Plain, Lowfat. Web. 29 November 2016.

[3] USDA. National Nutrient Database for Standard Reference Release 28. 45083841, Firm Tofu, UPC: 061954000232. Web. 29 November 2016.

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