This easy, healthy and delicious Black Bean and Mango Salsa is the perfect salad topper, dip, or eat-with-a-spoon dish! It going to be your summer time go-to, I just know it!
Showing posts with label Beans. Show all posts
Easy Black Bean and Mango Salsa
June 23, 2017
This easy, healthy and delicious Black Bean and Mango Salsa is the perfect salad topper, dip, or eat-with-a-spoon dish! It going to be your summer time go-to, I just know it!
Getting Protein as a Vegan
April 22, 2016
Vegans hear it all the time- "Where do you get your protein?", "Are you getting enough protein?" "How do you get protein when you don't eat meat?".... These questions are mostly asked out of concern, probaly from someone who truly cares about your welfare. Which is wonderful, we should all care about the health of our loved ones, but when it comes to vegan protein, there really is nothing to worry about!
First, let's talk about protein. What is it? What do we use it for and how much do we need?
Proteins are molecules made up of amino acids. They are important for many reasons like: Helping your hair grow and stay healthy, they make up part of our DNA, keep our bones strong, and helping us stay as healthy as possible!
So you can see that it is important to get protein in your diet, but how much? The recommended amount of protein for adults is 46 grams for women and 56 grams for men. Depending on a person's level of activity, they might need more than that.
What happens if you get too much protein, or too little? If you are low in protein you might have brittle hair and nails, fatigue, constipation, skin rashes, and muscle weakness. Over abundance of protein migh cause weight gain, stomach irritation, dehydration, and kidney problems. Like everything, protein needs to be comsumed in moderation. Not too much, but not too little either!
Most people get their protein from animal products like meat, fish and eggs. However, this tends to lead to an over dose of protein. A 6 oz steak as about 42 grams of protein, a chicken breast has around 30 grams, tuna has 40 grams per 6 oz, one egg has 6 grams and one cup of milk has around 8 grams. By the time you have eggs and milk for breakfast, chicken or tuna for lunch and a steak or hamburger for dinner, you've gotten way more protein than you need!
Vegans don't eat any animal products, so how do we get our protein? Or how does someone who wants to limit their meat intake get enough protein to stay healthy? Its actually very simple!
1. Nut Butters- 8 grams of protein per 2 TBS
2. Oatmeal- 6 grams per cup
3.Beans- 15 grams per 180 gram serving
4. Nuts and Seeds- 6 grams per handful
5. Spinach- 5 grams per 180 gram serving
6. Cauliflower and Broccoli- 5 grams per 180 gram serving
7. Quinoa- 8 grams per cup
8. Peas- 8 grams per cup
9. Tofu- 25 grams per serving
10. Nutritional Yeast- 12 grams per 3 TBS
There are also things like Vegan Protein Powders, Portein Bars and Cookies, and other more processed foods that contain added protein. If you are interested in finding a vegan option, make sure that it doesn't contain Whey Protein or just Whey. This is a product made from milk.
Those are just 10 of the thousands of options we have for non-meat sources of protein. Think about it for a minute. If you had oatmeal with peanut butter for breakfast, a quinoa and bean salad for lunch, a handful of nuts for a snack, and roasted cauliflower and broccoli with some tofu and spinach for dinner thats more than enough protein for an adult man! ( the total comes into around 78 grams of protein). See how easy that was? You don't have to try hard at all to get in enough protein to keep your body fit and healthy!
I challenge you to try it for yourself and see how easy it really is to get in protein and not comsume so many(if any) animal products! It can be a fun and healthy challenge to change the way you look at protein forever!
I hope this post has been helpful to you! I hope to be in the kitchen this week and create some more recipe post for you, so be on the look out for those!
Please share this post with your friends and family and over social media to help the whole world become a healthier place!
You can follow the blog via email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood, and on Pinterest @ Hannah Plunkett.
I post every Friday!
Stay Healthy, Happy and Laughing!
H. Banana
First, let's talk about protein. What is it? What do we use it for and how much do we need?
Proteins are molecules made up of amino acids. They are important for many reasons like: Helping your hair grow and stay healthy, they make up part of our DNA, keep our bones strong, and helping us stay as healthy as possible!
So you can see that it is important to get protein in your diet, but how much? The recommended amount of protein for adults is 46 grams for women and 56 grams for men. Depending on a person's level of activity, they might need more than that.
What happens if you get too much protein, or too little? If you are low in protein you might have brittle hair and nails, fatigue, constipation, skin rashes, and muscle weakness. Over abundance of protein migh cause weight gain, stomach irritation, dehydration, and kidney problems. Like everything, protein needs to be comsumed in moderation. Not too much, but not too little either!
Most people get their protein from animal products like meat, fish and eggs. However, this tends to lead to an over dose of protein. A 6 oz steak as about 42 grams of protein, a chicken breast has around 30 grams, tuna has 40 grams per 6 oz, one egg has 6 grams and one cup of milk has around 8 grams. By the time you have eggs and milk for breakfast, chicken or tuna for lunch and a steak or hamburger for dinner, you've gotten way more protein than you need!
Vegans don't eat any animal products, so how do we get our protein? Or how does someone who wants to limit their meat intake get enough protein to stay healthy? Its actually very simple!
1. Nut Butters- 8 grams of protein per 2 TBS
2. Oatmeal- 6 grams per cup
3.Beans- 15 grams per 180 gram serving
4. Nuts and Seeds- 6 grams per handful
5. Spinach- 5 grams per 180 gram serving
6. Cauliflower and Broccoli- 5 grams per 180 gram serving
7. Quinoa- 8 grams per cup
8. Peas- 8 grams per cup
9. Tofu- 25 grams per serving
10. Nutritional Yeast- 12 grams per 3 TBS
There are also things like Vegan Protein Powders, Portein Bars and Cookies, and other more processed foods that contain added protein. If you are interested in finding a vegan option, make sure that it doesn't contain Whey Protein or just Whey. This is a product made from milk.
Those are just 10 of the thousands of options we have for non-meat sources of protein. Think about it for a minute. If you had oatmeal with peanut butter for breakfast, a quinoa and bean salad for lunch, a handful of nuts for a snack, and roasted cauliflower and broccoli with some tofu and spinach for dinner thats more than enough protein for an adult man! ( the total comes into around 78 grams of protein). See how easy that was? You don't have to try hard at all to get in enough protein to keep your body fit and healthy!
I challenge you to try it for yourself and see how easy it really is to get in protein and not comsume so many(if any) animal products! It can be a fun and healthy challenge to change the way you look at protein forever!
I hope this post has been helpful to you! I hope to be in the kitchen this week and create some more recipe post for you, so be on the look out for those!
Please share this post with your friends and family and over social media to help the whole world become a healthier place!
You can follow the blog via email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood, and on Pinterest @ Hannah Plunkett.
I post every Friday!
Stay Healthy, Happy and Laughing!
H. Banana
How-To: Burrito Bowls
February 19, 2016
I love mexican food and I love burrito bowls! Whenever I can, I always order a burrito bowl, and when I can't, I make it at home. My family probaly could live off of mexican food, and usually we do! We have tacos, fajitas or burrito bowls at least twice a week! They are so easy to make and put together and are so tasty, you won't be craving the fast-food version anymore! Also, this home-made version if much healthier because it is lower in sodium, added fats and sugars!
There are a few basic ingredients for a burriot bowl. Rice, Beans, and Vegetables. If you are into it, meat or other types of proteins can be added to this list. They way each of these items are prepared has a great impack on what the final products taste like!
Rice
2 cups Brown Rice
4 cups Water
1 cup Salsa of Choice( it went with a Salsa Verde, but any kind will do)
Salt and Pepper.
I used a rice-cooker to cook my rice. I just added everything to the cooker, gave it a stir and let the machine do its job. You can also cook the rice on the stove. Just bring the water to a bowl and add in the rice, salt and pepper and salsa. Bring to a simmer, put on the lid and cook until all the water has been absorbed. Then, turn the heat off and leave the lid on for at least another 5 minutes to allow the rice to steam a bit.
Beans
2 cans Black Beans ( Brown would also work)
Salt and Pepper
Mexican or Taco Seasoning
Rinse and drain your beans very well. I used a micorwave to save time, but you could also use the stove top. Add the beans to a container and mix in the salt, pepper and seasonings. Then heat in desired method.
Vegetables
'Grilled Veggies'
1 large Yellow Onion- chopped
2 Bell Peppers- chopped
2 TBS minced Garlic
Salt and Pepper
2 tsp Garlic Powder
Add the chopped veggies, garlic, and seasonings to a pan. I didn't use any oil, but you could if you wanted to. Cook until the veggies have softened.
Please share this recipe and my blog with your friends and family! Show every one that healthy-living can be easy!
You can follow the blog via email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood and on Pinterest @ Hannah Plunkett.
I post every Friday!
Stay Happy, Healthy and Laughing!
H. Banana
There are a few basic ingredients for a burriot bowl. Rice, Beans, and Vegetables. If you are into it, meat or other types of proteins can be added to this list. They way each of these items are prepared has a great impack on what the final products taste like!
Rice
2 cups Brown Rice
4 cups Water
1 cup Salsa of Choice( it went with a Salsa Verde, but any kind will do)
Salt and Pepper.
I used a rice-cooker to cook my rice. I just added everything to the cooker, gave it a stir and let the machine do its job. You can also cook the rice on the stove. Just bring the water to a bowl and add in the rice, salt and pepper and salsa. Bring to a simmer, put on the lid and cook until all the water has been absorbed. Then, turn the heat off and leave the lid on for at least another 5 minutes to allow the rice to steam a bit.
Beans
2 cans Black Beans ( Brown would also work)
Salt and Pepper
Mexican or Taco Seasoning
Rinse and drain your beans very well. I used a micorwave to save time, but you could also use the stove top. Add the beans to a container and mix in the salt, pepper and seasonings. Then heat in desired method.
'Grilled Veggies'
1 large Yellow Onion- chopped
2 Bell Peppers- chopped
2 TBS minced Garlic
Salt and Pepper
2 tsp Garlic Powder
Add the chopped veggies, garlic, and seasonings to a pan. I didn't use any oil, but you could if you wanted to. Cook until the veggies have softened.
Corn
2 cans Corn
Salt and Pepper
2 tsp Garlic Powder
1 tsp Chili Powder
Rinse and drain your canned corn and add them to a container or pan. You can use the stove if you wish, but I used to microwave this time. Stir in the spices and heat. I have found that 3 minutes in the microwave is perfect!
Toppings
I have a great recipe for Pico de Gallo here.
Guacamole is another must-have topping for burrito bowls. My recipe is here.
Salsa, Chopped fresh tomatoes, cilantro and a squeeze of lime juice are all great toppings to have on a burrito bowl. You could also add sour cream and cheese if you like.
Now, lets build a burrito bowl! I like to start with the basics. I add my rice, beans and corn down first.
Next I add the grilled veggies, pico de gallo, guacamole, fresh tomatoes, salsa and cilantro. You can pick and choose your favorites, or just add all of them like I did! And guess what? guacamole isn't extra when you make it yourself!
Looks delicious doesn't it? This would also be yummy on a bed of lettuce or wrapped in a tortilla. Also, torilla chips and extra quacamole are never a bad idea!
I hope you give this super easy dinner idea a try! Burrito bowls are so easy to make and serve to a few or many!Also, they are so healthy because they are full of spice, veggies and grains! Play with the spices and ingredients and make your own specail flavors that you love! Please share this recipe and my blog with your friends and family! Show every one that healthy-living can be easy!
You can follow the blog via email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood and on Pinterest @ Hannah Plunkett.
I post every Friday!
Stay Happy, Healthy and Laughing!
H. Banana
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