The Vegan GURU
THE VEGAN GURU - Stephanie Levine, INHC AADP
EXPLORES BROCCOLI & QUINOA
Weekly series on high protein Vegan Food with a FANTASTIC Recipe
SOME SURPRISING FACTS YOU DIDN’T KNOW ABOUT!
We are continuing our journey exploring the protein content of foods that most people aren’t aware of. In my Integrative Nutrition Coaching Practice, clients always ask me about protein. Can a Vegan diet provide all the nutrients & protein that I need? The answer is YES. This series will address this question by exposing and informing you of various vegetables, legumes & grains that contain high quality protein on a weekly basis. Along with a fantastic recipe, you’ll not only get invaluable information but will be able to create fantastic food!
Planning Weekly Menu
Planning your weekly menu and shopping list is key. A well-planned diet will provide all the nutrients you need, including protein, but you have to gain knowledge first. These habits will last you a lifetime!
That said, certain plant foods contain significantly more protein than others, and studies suggest that higher protein diets can promote muscle strength, feelings of fullness, and weight loss and an overall healthier life.
Total protein: 8.14 grams per cup (cooked)
Quinoa - now a popular food is extremely high in protein, fiber, antioxidants, and minerals. Quinoa cooks in just 15 minutes and is often used instead of a rice or other grain. What’s so wonderful about Quinoa is that it’s a seed, high in protein and gluten free. It is extremely versatile and also a great addition to salads, veggie burgers, pilaf & casseroles.
Avocado Blueberry Quinoa Salad
Just in time for spring, this avocado blueberry quinoa salad has red onion, chopped pistachios, and tossed with cilantro lime dressing.
For the salad:
1 cup uncooked quinoa
1 firm but still ripe avocado, sliced or diced
1 cup blueberries
1 cup sweet corn (preferably fresh off the cob)
1/2 cup finely diced red onion
1/2 cup nut based cheese
1/2 cup chopped pistachios
1/2 cup diced cilantro
Cilantro Lime Dressing:~
1/3 cup packed cilantro leaves
1/4 cup olive oil
2 tablespoons fresh lime juice
½ jalapeno, seeded
1/8 teaspoon salt
Freshly ground black pepper
Extra cilantro, pistachios and red onion
First, make your quinoa. Add water and quinoa to a medium pot and place over high heat; bring mixture to a boil, then cover, reduce heat to low and cook for exactly 15 minutes. After 15 minutes, remove pot from heat and fluff quinoa with a fork. Then cover and allow quinoa to sit in the pot for 10 minutes, covered.
While the quinoa is cooking, make your cilantro lime dressing by adding the ingredients to a blender: cilantro, olive oil, lime juice, jalapeño half and salt and pepper. Blend until smooth. Set aside.
Once your quinoa is done, add it to a large bowl. Add in the avocado, blueberries, corn, red onion, feta, pistachios, and cilantro.
Pour dressing all over the quinoa salad and toss to combine. Garnish with extra cilantro, pistachios, and red onion if you’d like. Serve at room temp or cold. Feel free to add chickpeas for an extra boost of protein.
Total protein: 4.28 grams per 1 stalk (boiled, medium stalk)
A delicious and most versatile vegetable……so many types of recipes. Just google! Try sauteing, baking or steaming! It is delicious and high in protein. In addition to protein, broccoli offers filling fiber, vitamins K and C. Don’t forget to eat the stalk!
Stephanie Levine “The Vegan Guru” www.tohiwellness.org