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Whole Grain Pasta Nutrients

5 Easy vegan meals to kick off your Veganuary

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January is the month of the year when people make resolutions.

Most of us don’t usually stick to it, but a growing trend in recent years is veganuary.

Switching to a plant-based diet can be daunting, especially when it comes to feeling satisfied and full with meals.

Here are five vegan meals to try during Veganuary that are easy to prepare and will help you keep track of things.

Veganuary 2021 will break records (43785865)

1. Vegan chilli

3 tbsp olive oil

2 sweet potatoes, peeled and cut into medium-sized pieces

2 teaspoons of smoked paprika

2 teaspoons of ground cumin

1 onion, chopped

2 carrots, chopped

2 celery stalks, chopped

2 cloves of garlic, crushed

1-2 teaspoons chili powder

1 teaspoon dried oregano

1 tbsp tomato paste

1 red pepper, cut into pieces

2 x 400g cans of chopped tomatoes

400g can of black beans, drained

400g can kidney beans, drained

Lime wedges, guacamole, rice and coriander for serving

Step 1

Preheat the oven to 200 ° C / 180 ° C fan oven. Place the sweet potatoes in a roasting pan and drizzle with 1½ tablespoons of oil, 1 teaspoon of smoked paprika and 1 teaspoon of ground cumin.

Mix everything well so that all pieces are coated with spices, season with salt and pepper, then roast for 25 minutes until cooked through.

step 2

In the meantime, heat the remaining oil in a large saucepan over medium heat.

Add onion, carrot and celery. Cook for 8-10 minutes, stirring occasionally until tender, then squeeze in the garlic and cook for another 1 minute.

Add the remaining dried spices and tomato paste. Mix everything well and cook for another minute.

step 3

Add paprika, chopped tomatoes and 200 ml of water. Bring the chilli to a boil, then simmer for 20 minutes.

Add the beans and cook for another 10 minutes before adding the sweet potato.

Season to taste and serve with lime wedges, guacamole, rice and coriander.

2. Vegan ‘Chicken’ by Alison Andrews

Can of drained chickpeas

15g nutritional yeast

1 teaspoon garlic powder

1 teaspoon onion powder

½ teaspoon thyme

¼ teaspoon coriander powder

½ teaspoon sage

2 teaspoons of vegan chicken seasoning or vegan poultry seasoning

1 tbsp Dijon mustard

180ml vegan chicken broth

225g vital wheat gluten

To fry:

Vegan butter or sub-oil

Vegan chicken seasoning for rubbing into fillets

Step 1

Put the chickpeas, nutritional yeast, garlic powder, onion powder, thyme, coriander powder, sage, vegan chicken spice and Dijon mustard together with the vegan chicken stock in the food processor and mix well.

Pour this into a mixing bowl and add the vital wheat gluten. Stir it in with a spoon, then go in with your hands almost immediately to mix it properly and knead just a few times.

You just want it to go from soft and sticky to just starting to set.

Caucasian woman with cashew nuts in a heart shaped white bowl on a white wooden background.  (5877522)Caucasian woman with cashew nuts in a heart shaped white bowl on a white wooden background. (5877522)

step 2

Place on a cutting board and press flat before cutting into 4 parts. Wrap these 4 pieces in foil (loosely, they expand when steamed) and place in a steamer and steam for 20 minutes.

When they’re done steaming, let them cool for a few minutes, then wrap them out of the foil.

step 3

Cut each fillet in half lengthways (see photos) so that you have 8 fillets.

Sprinkle with vegan chicken spice and rub in with your fingers.

Step 4

Heat some vegan butter and fry the fillets in the butter, turning regularly until they are browned and crispy on both sides.

Depending on the size of your pan, you will likely need to do this in two batches.

Serve with fresh parsley and fresh lemon and sprinkle with sea salt and black pepper.

3. Alison Andrews’ vegan ‘Bacon’

300g vital wheat gluten (300g)

15g nutritional yeast

2 teaspoons of smoked paprika

½ teaspoon onion powder

½ teaspoon garlic powder

120ml vegetable stock

60ml rapeseed oil

60ml tamari

60ml maple syrup

2 tbsp liquid smoke

1 tbsp Dijon mustard

2 tbsp tomato paste

For the marinade:

2 tbsp tamari

2 tbsp maple syrup

1 teaspoon smoked paprika

1 tbsp tomato paste

¼ teaspoon garlic powder

¼ teaspoon onion powder

⅛ teaspoon of liquid smoke

To fry:

Grapeseed oil

Step 1

Put vital wheat gluten, nutritional yeast, smoked paprika, onion powder and garlic powder in a mixing bowl and mix.

step 2

Then put the vegetable stock, rapeseed oil, tamari, maple syrup, liquid smoke, Dijon mustard and tomato paste in a measuring cup and stir.

Add the wet ingredients with the dry ones and stir with a spoon until a thick batter is formed.

step 3

Place the dough on a wooden board and knead for 5-8 minutes until it is quite stiff and firm.

Pay attention to how the dough feels to know when it’s long enough.

It should be firm and spring back as you stretch.

Step 4

Shape the dough into a square as much as possible, wrap loosely in aluminum foil and steam for 20 minutes.

The water should boil before you add the steamer so that it steams properly for the full 20 minutes.

After 20 minutes of steaming, wrap it out of the foil and let it cool down completely.

When it cools, use a sharp knife to cut it into even slices.

Step 5

Prepare your marinade by placing the tamari, maple syrup, smoked paprika, tomato paste, garlic powder, onion powder and liquid smoke in a measuring cup and whisk until smooth with a mini whisk.

Step 6

Heat a frying pan with the grapeseed oil and then add the first portion of bacon slices (we made 5-6 slices at the same time) and brush the marinade sauce with it.

Turn the slices over and spread the marinade on the other side. Turn the bacon slices regularly until charred on each side.

Keep leftovers in the refrigerator and enjoy within a week. It’s also freezer friendly if you want to freeze it and then thaw it in the refrigerator overnight.

4.No Sweat Vegans tomato noodles

500g whole grain linguine

700g ripe plum or cherry tomatoes

1 medium red onion

6 cloves of garlic

1 cup of fresh basil

1 tablespoon of balsamic glaze

spices

Dried oregano

Fresh cracked pepper

Sea or kosher salt

Optional ad-ins

400g can of white beans

Pitted Kalamata olives

Step 1

Fill a large saucepan to ¾ with water (optionally with a pinch of salt).

Put on high heat and bring to a boil.

Add the pasta of your choice to the saucepan and reduce the heat a little to avoid overflowing.

Cook al dente according to the instructions on the packet (may vary depending on the type of pasta).

step 2

As the water begins to heat, begin heating a heavy-bottomed, coated pan. Peel a medium-sized onion and cut into strips. Add them to the pan with a pinch of salt to make them sweat.

Peel 6 cloves of garlic.

step 3

When the onions are translucent, reduce the heat to medium and add to the pan with the garlic. Stir to combine.

Keep an eye on the garlic so it doesn’t burn. Let the garlic sauté for 1 or 2 minutes, then add ¼ cup of the hot pasta water to the pan.

Wash the tomatoes and add them whole to the pan. Add an additional ¼ cup of water to the pan. Let the tomatoes soften (3 to 4 minutes). Use a tomato masher to gently squeeze the tomatoes so that they “pop” and add their juice to the sauce.

Step 4

Season your tomato sauce with spices from the pantry.

Pluck or chop half of the basil leaves and add to the sauce.

Add the balsamic glaze. Simmer 2 to 3 minutes longer and then remove from heat.

Step 5

Remove the pasta from the heat and strain the water.

Put the pasta back in the pan with a few tablespoons of the hot water (so that they don’t stick).

Try your tomato sauce and adjust the seasonings if necessary.

Add the tomato sauce to the pasta and mix gently with tongs.

Wife cooking (5877528)Wife cooking (5877528)

Garnish with the remaining basil (whole, torn or with ribbons) and another dash of balsamic glaze.

Other toppings are chilli flakes, vegan Parmesan or nutritional yeast.

5. Avocado Toast Breakfast

Slice of bread

A small ripe avocado

Cherry tomatoes

Vegan butter

Tamari / soy sauce

Step 1

Cut the avocado in half and remove the stone.

Use the back of a fork to mash the avocado into a smooth paste.

step 2

Add salt, pepper, and tamari / soy sauce to the avocado paste

step 3

Cut the cherry tomatoes into slices and toast the bread under the grill or in the toaster.

Step 4

Grease the bread with vegan butter and spread the avocado mixture on the toast.

Garnish with tomatoes and place under the grill for another 5 minutes.

Serve.

Whole Grain Pasta Nutrients

Expert’s nutrition tips for runners

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Running is a very popular sport, thanks to its simplicity and many health and fitness benefits. It’s versatile and inexpensive, requires very little equipment, and it’s an excellent way to strengthen your cardiovascular health.

Nutrition plays an important part in optimum running performance. pexels

With the competitive nature of the sport, runners continuously challenge themselves and each other to improve. In addition to training, proper fuel for the body is vital for peak sports performance.

Noted medical and nutrition specialist Dr. Korakod Panich provided the five best nutrients for optimal running performance.

Nutrition is important for runners because it plays a vital role in overall health and can also support performance. A balanced diet for healthy runners should include these five key nutrients:

1. Carbohydrates
Carbohydrates—which can be found in food such as fruits, dairy products, and starches such as rice, bread, and pasta—are the most important source of energy for the body.

For runners, a small meal, taken an hour before running, consisting of carbohydrates and a bit of protein can provide the energy needed to run effectively. A smoothie made with milk and fruit, or some yogurt topped with berries, provides the nutrients needed and is easily digested before a workout.

Consuming the right amount of carbohydrates before exercising can help you maximize your workout.

2. Protein
Protein—found in meat, milk, eggs, and soy—helps repair and rebuild tissues and muscles that could be affected during physical activities. With the proper amount of protein and adequate sleep, muscles repair, rebuild, and become stronger.

Soy is a good protein source as it is one of the few complete plant-based proteins containing all of the nine essential amino acids that the body cannot produce on its own. Runners should consume a combination of carbs and protein 30 to 45 minutes after exercising.

Carb to protein ratio should be 2-3:1, with 20 grams of high-quality protein after a workout and between 40 and 60 grams of carbohydrate. A sandwich on whole-grain bread with a piece of fruit or a high-protein recovery shake would fill the bill.

3.Fat
Fat serves as an essential energy source. It is often used as fuel, particularly during moderate-intensity exercise that lasts for an extended period, such as a moderate jog lasting at least 30 minutes or so. The body will utilize more fat than carbohydrate for fuel in an attempt to conserve carbohydrate that is stored in the liver and muscles.

Choose beneficial fats—such as those found in olive oil, avocado, and nuts—and avoid saturated fats¬¬that can raise the risk of heart disease. This means staying away from fatty red meats, and ultra-processed foods, such as fast food or bakery items.

4. Vitamins and minerals
There are different kinds of vitamins and minerals that help maintain the balance in body system functions; fruits and vegetables are the best sources to obtain them. During exercise, the body excretes waste in the form of sweat, which also removes important minerals from the body. If you opt to exercise for more than one hour, energy and mineral drinks are highly recommended to replace lost fluids and minerals.

5.Water
The human body is made up of 70 percent water, which is why staying hydrated is crucial. Water helps deliver nutrients to the cells and plays a significant role in eliminating waste. Runners need to maintain body water balance before, during, and after workouts because water provides nourishment that the body needs for almost every single function. It also helps limit changes in body temperature.

Make sure not to lose more than two percent of your body weight in fluids during exercise, as it can reduce your strength and affect performance. If you exercise regularly, check your weight before and after a workout to keep track of water loss and be sure to replace those losses. For every pound of weight lost during exercise, replace with 2-3 cups of fluid (or 1 liter of fluid for every kilogram lost during exercise).

Nutrition and running style

Aside from understanding the importance of nutrients, it is also essential for new runners to learn the proper way to run. Running not just makes our bodies stronger; it also helps burn calories and fat, depending on the goal.

If you have little time and would like to burn calories and fat, you can do interval training, which alternates short work intervals (80-90 percent of maximum heart rate for 30-60 seconds) with rest periods (50 percent of maximum heart rate for 1-2 minutes). This helps improve circulation and enable the heart to pump blood and make it healthier while strengthening the muscles.

If your main aim is to burn fat, and you have some time, you can run slowly to raise your heart rate to 40-60 percent of your maximum, for at least 45-60 minutes.

Korakod Panich is a member of the Herbalife Nutrition Advisory Board.

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Whole Grain Pasta Nutrients

Weekly Spotlight: Make the Perfect Spring Vegan Pasta Salad!

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Pasta salad is a wonderful spring meal, plus it’s a wonderful plant-based meal that can easily be veganized! It’s a meal that you can add any veggie that you want to, making it super versatile for this time of year. When spring produces like arugula, garlic and some herbs are hitting their peak season, you might have extra veggies on hand or are looking for a way to clear out some veggies from your fridge. Pasta salad is also easy to whip up, and you can either do a simple dressing or a more involved creamy dressing to top it.

Depending on your time and how you want to enjoy your pasta salad, this guide splits pasta salad recipes depending on their sauce base. The simple oil and garlic type dressings are lighter in flavor, allowing whatever you hand (veggies or herbs) to stand out in your final pasta salad. However, if you’re looking for a creamier and more hands-on homemade dressing, we’ve got you covered too! These are topped with a dressing that uses a base of tahini, tofu, or even hemp seeds to create a delicious creamy dressing. The last group focuses on taking a traditional pasta salad adding a twist, like a clever flavor or mixing up the base grain!

We also highly recommend downloading the Food Monster app — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious, high-protein, whole-food vegan food that leaves you nourished and content? Let’s get started!

This week, we’re bringing delicious pasta salad recipes that are fully vegan and plant-based!

Pasta Salads that Use a Mayo, Sour Cream, or Simple Oil Dressing:

Vegan Spring Pea and Arugula Pasta Salad

Source: Spring Pea and Arugula Pasta Salad

These quick pasta salads are great to throw together for the week! Their light dressing makes it excellent to eat on its own to get a variety of simple flavors and enjoy the fresher crunch of the veggies in these dishes.

Pasta Salads that Use a Tofu, Tahini, Homemade, or Cashew Based Dressing

Vegan Easy Vegetable Pasta Salad

Source: Easy Vegetable Pasta Salad

These creamy pasta salads are excellent to enjoy on their own, or if you’re looking to add even more veggies, you could enjoy these over a base of greens for an extra crunch of texture! There are so many ways to make a creamy pasta salad with vegan ingredients; you could use cashews, tofu, tahini, or even hemp hearts to get a creamy sauce.

Pasta Salads that Are a Twist on a Classic Dish:

Vegan Greek Pasta Salad with Tofu Feta

Source: Greek Pasta Salad with Tofu Feta

Cacio e Pepe as a pasta salad? Using orzo instead of pasta? There are so many ways to change up the flavors and inspiration you use for your pasta salads. If you’re looking for a way to enjoy a new way of eating pasta salad, this is your list right here!

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Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, good health other more! Unfortunately, dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer, and has many side effects.

For those interested in eating more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster app which has thousands of delicious recipes making it the largest vegan recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental other health benefits of a plant based diet.

Here are some resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!

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Whole Grain Pasta Nutrients

Food Therapist Debunks Myths About Veganism

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Veganism is a lifestyle that is based on the ideology that humans should not exploit animals or the environment for their needs. Vegans refrain from utilizing any kind of animal products for food, clothing, or work, among other things, and they do not differentiate between any species as they consider all animals equal. Simply put, veganism is the practice of avoiding the use of any animal products—particularly in our diet—including meat, eggs, and dairy products.

Myths about veganism

Additionally, there are countless myths, misconceptions, and assumptions about being vegan from all corners. We got Nidhi Nahata—Founder, Justbe Resto Cafe, Bangalore, and food therapist—to debunk a few common floating speculations.

1. Milk has a lot of calcium

Credit: iStock

There is an existing misconception that only cow milk contains calcium. So, what is the optimal source of calcium? Like plenty of other nutrients, calcium is readily available in a variety of plant-based foods that are better absorbed by the body than dairy. Think broccoli, cabbage, kale, almonds, chia, beans, pulses, leafy vegetables, and more. Therefore, even if you are not vegan, having a wide range of calcium sources in your diet can be a healthier option.

2. Animal protein is more important than plant protein

7 myths about veganism
Credit: iStock

Incidentally, the animals that are consumed for so-called protein are fed on a plant based diet, which basically means that we are consuming the same and/or processed protein through dead tissues or extracted produce from an animal. For those on the lookout for plant-based protein sources, there are plenty of options like soya, lentils, pulses, broccoli, seaweed, peas, spinach, beans, brown rice, whole wheat bread and pasta, quinoa, peanuts, cashews, almonds , pistachios, walnuts, oats, and seitan tofu.

3. Vegans have B12 deficiency

Vegans, vegetarians, or non-vegetarians—all could have deficiency because of vitamin B12, which is a bacteria found in nature. The sources of vitamin B12 are commonly questioned in reference to being vegan, since the most common source is assumed to be animals and animal products. But the reality is that vegans can achieve the intake needed through reliable sources, such as supplements or fortified foods.

7 myths about veganism
Credit: iStock

Vitamin B12 is produced by certain microorganisms and is processed while consuming cobalt from a plant base. However, our modern day agriculture prevents these nutrients to be transferred into our bodies through either sources-–animals or plants. Therefore, vegans, vegetarians, or non-vegetarians need to normally be given cobalt or B12 supplements to attain suitable levels regardless of their dietary preference.

4. Vegan lifestyle is very expensive

food item
Credit: iStock

The limited accessibility to vegan food and alternatives is one of the biggest restrictive misconnects prevalent in our society. The reality is that, similar to any diet, plant-based eating is only expensive if there are a lot of quick-to-eat processed foods, readymade meal preps, and products from vegan-specific brands. There are plenty of vegan foods and ingredients that are affordable in India, especially if the diet is centered around cheaper foods like fruits, vegetables, grains, lentils, beans, and several others. Good planning can make vegan diet more affordable than the ones that include animal products.

5. Pregnant women need milk and dairy

7 myths about veganism
Credit: iStock

“You cannot be vegan when pregnant” is a common misconception for soon-to-be vegan parents. The basic fact is that pregnancy is a challenge for the body, no matter what diet you are on and usually requires additional nutrients. It is advised to be closer to iron and vitamin B12, which can be attained on a vegan diet as well. The tradition of milk being one of the most integral components of our diet has been prevalent for decades. We need to be mindful and bring logical reasoning in choosing food for soon-to-be parents as well as children.

6. Soy increases the chances of breast cancer

  7 myths about veganism
Credit: iStock

There is no convincing evidence that eating soy-based food increases the risk of breast cancer in humans. This misunderstanding, however, might arise from earlier studies conducted on rodents. Scientists of this study showed that when these animals received large amounts of soy-compounds called flavones, they showed likelihood to develop breast cancer.

7 myths about veganism
Credit: iStock

A study published by the International Journal of Epidemiology, in February 2020, searched associations between soy intake and breast cancer risk by following 52,795 cancer-free women in the US for an average of 7.9 years. In the results, they found no substantial association between soy intake and breast cancer, but they did identify a link between dairy (milk) and breast cancer.

Soy as an ingredient is loaded with fiber and is a good source of protein, omega 3, and antioxidants. Research also suggests that soy has a good amount of protein which is well absorbed by the body, and the best way to consume it is in bean form, tofu, tempeh, and other such forms.

7. Veganism is a cult

7 myths about veganism
Credit: iStock

Being compassionate and conscious can never be a cult. Veganism is a lifestyle that utilizes an ideology to bring people closer to their instincts. This means bringing us closer to eating what nature has designed and grown for us, rather than exploiting animals and other sentient beings.

Lead Image Credit: Alia Bhatt and Yami Gautam Dhar, Instagram

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