Food Revolution summit

 I've been enjoying the Food Revolution Network Summit, featuring interviews with a wonderful range of health practioners.  Dieticians, health coaches, MDs and Osteopaths .... each focused on helping their clients make little changes to overcome challenges, and move toward better health. And they apply the same principles for their own health and well being! 

The evidence points to whole food, plant based diets laying the best foundation for optimum health! Other pillars are incorporating daily movement, reducing stress, getting good sleep. 

One concern folks often have around plant strong diets - will I get enough protein? Plant based protein is well absorbed, and as we age, we do need to be sure we're getting enough! 

A range of .8 - 1.2 grams of protein per kilogram of weight is suggested daily (divide your weight in pounds by 2.2 to convert from pounds to kg!) 

Folks who are more active need more protein, as do kids as they're growing.  And because plant protein is fiber rich, a little less is absorbed, as fiber helps move it through our digestive system! (Many people just don't get enough fiber! And it's so important. ) In addition to other benefits, fiber acts as a "net for glucose," and helps reverse insulin resistance

This is where plants, including legumes and mushrooms, excel! 

While a 3 oz serving of meat contains 1 or 2 gram of fiber to 19-23 grams of protein; 3 oz of Tempe has 6 grams of fiber and 18 g of protein! Add a cup of most veggies,  and you've got 4-6 more grams of protein, plus a healthy dose of fiber! 

Most beans come in at 8-9 grams of protein in 1/2 cup, pseudo grains like quinoa have 4 oz in 1/2 cup, and rice around 3 - these are all also fiber rich.  

Seeds and nuts help: 1/4 cup of pumpkin seeds has 10 grams of protein, and 4 of fiber! Chia has about the same (so 1/8 Cup which is 2 Tablespoons, gives you 5 grams of protein!) 

The trials and research affirm that getting protein and other nutrients from plants is good for our whole system: brain, heart, strength, sugar balance, blood pressure, mood, sleep patterns.... 

All my life I've been a locovore - getting as much of my food add I can fairly local, and organic when possible. I walked to the dairy across the road for fresh raw milk into my teens (when the owners moved). My dad had a garden, and we went out to about farm for local honey.  We've kept chickens and eat local eggs ...

The last couple of decades I've also gotten local, pasture raised lamb. ...  I love beans and whole grains and lots of veggies and fruit, and love GF vegetarian fare. So I'm well poised to focus more on plants providing the protein!

With its protein profile, soy is a good choice for getting more of the ~ 20 grams of protein per meal I need.  I already use tofu in my miso soup, and found tempe in the freezer section at a local market. 

I always have beans in my pantry, so made a batch of soy milk this afternoon. Looking for ideas on ways to use the pulp stained out after soaking, blending and cooking the beans (Okara) I found a suggestion to use some in hummus! 

Acorn squash

Several days ago, I used black beans to make beet hummus from one of Gaz Oakley’s recipes.... The acorn squash from Rose Cottage garden and Okara will new another great combo! 

Have you made any changes for your health and well being recently? I'd love to hear about them!