Breakfast Scrambled tofu 65 calories 2.5 g fat 0 sat. fat 0mg cholesterol 2 scrambled eggs 204 calories 14 g fat 4 g sat. fat 430 mg cholesterol
Lunch Veggie Chili (1 cup) 180 calories 2.0 fat 0 g sat fat 0 mg cholesterol 17 g fiber Chili Con Carne (1cup) 256 calories 8 g fat 3.5 g sat. fat 134 mg cholesterol 9 g fiber
Afternoon Snack 1 oz. Raw almonds (23) and ½ oz. raisins (30) 204 calories 14 grams fat 1 gram sat fat, 0 mg cholesterol 4 grams fiber 1 oz. cheese and five crackers 194 calories 13 grams fat 7 grams saturated fat 29 mg cholesterol 0 grams fiber
Supper Black bean burger on a bun 230 calories 5.5 g fat.5 g sat fat 0 cholesterol 5 g fiber ¼ lb Cheeseburger on a bun 552 calories 29.9 g fat 12.86 g sat. fat 101 mg cholesterol 1.5 g fiber
Total for the day Cholesterol 0 grams Total fat 24 grams Saturated fat 1.5 grams Fiber 26 Cholesterol 694 grams Total fat 65 grams Saturated fat 27.5grams Fiber 10.5
Tofu Soft- salad dressings & desserts Firm – general purposes Extra firm – stir fries, salads
Benefits of Tofu & Tempeh Not recommended for those with soy allergies or those with thyroid issues. Excellent source of protein, calcium and iron It’s a complete protein Gluten-free High in tryptophan Great for weight loss
What is Tempeh? Tempeh is a made from cooked and fermented soybeans and formed into a patty Unlike soy it is quite firm Grains may be added Tempeh has a nutty flavor Several varieties available Takes the place of meat in many dishes Found in the refrigerator section
Benefits of Flaxseed High in Fiber Anti-inflammatory Helps decrease bad cholesterol May be preventative against heart disease and diabetes Preventive against: breast, colon and prostate cancer Helps relieve constipation
Benefits of Nuts Rich in Omega-3’s They help lower bad cholesterol Protein rich Contains fiber Vitamin E helps prevent plaque in the arteries Contains plant sterols which help lower cholesterol Contains L-Arginine which helps improve health of artery walls.
Which Nuts are Healthiest? Walnuts Almonds Macadamia Pecans Peanuts Great for an afternoon snack. Raw and unsalted is always the best.
Benefits of Legumes Legumes are beans, peas, and lentils Excellent source of complex carbs, protein and fiber They keep you full longer Keep you regular Help keep your blood sugar level Inexpensive substitute for meat Very low in fat Helps lower cholesterol Protective against heart disease Mixed with a whole grain such as rice makes a complete protein.
Flaxseed (as egg replacer) For 1 egg 1 TBS flaxseed meal 3 Tablespoons water Combine the flaxseed and water and let sit for 5 minutes. Double or Triple recipe as needed.
Flaxseed Sprinkle ¼ cup walnuts ¼ cup flax meal (ground flax seed) 1 Tablespoon brown sugar 1/8 tsp salt Mix and serve over oatmeal, toast, cereal, etc. Note: Store in an air tight container and keep in refrigerator.
Tofu Pudding 1 package soft tofu 1tsp vegetable oil 1/2 cup sugar 4 TBS cocoa powder 1/4 tsp salt 1 1/2 tsp vanilla extract In a blender or food processor, blend ingredients until smooth. Chill for several hours before serving. Makes 2-4 servings.
Eggless Egg Salad Mash tofu gently in a bowl leaving some texture. Mix in the rest of the ingredients until combined. Chill for a few hours before serving. 1 package firm tofu drained ½ cup mayo ¼ tsp lemon juice or apple cider vinegar 3 TBS Dijon mustard A pinch of cayenne ½ tsp turmeric 2 TBS chopped parsley 1 stalk celery finely chopped ½ small onion finely chopped
Stuffed Shells 20-25 jumbo stuffing shells Boil shells as directed on box, then drain and set aside. 1 box firm or extra firm Mori Nu silken tofu ½ cup raw cashews 2 TBS water 2 TBS lemon juice Blend till smooth. Empty into mixing bowl and add: 1 box water pack firm tofu (mash with fork) 1 TBS onion powder 1 TBS dried parsley 2 tsp salt 2tsp garlic powder 1 TBS honey or sugar 1 10oz box frozen spinach, thawed and drained (optional) Fill shells with tofu mixture and place in 9x13 baking dish. Pour 1 jar of spaghetti sauce over shells. Cover with foil and bake at 350˚for 45 minutes.
Curried Tempeh Salad Cube tempeh and steam for 15 minutes. Let cool. Meanwhile mix the cucumber, carrot, broccoli and green onions in a bowl. In a separate small bowl mix together the rest of the ingredients forming a dressing. Crumble the tempeh into the vegetables and add the dressing. Refrigerate for several hours before serving. 1 package tempeh 1cucumber, seeded and chopped 1 grated carrot ¾ cup chopped broccoli 3 to 4 green onions chopped 1 TBS minced ginger 1 tsp minced garlic 1-2 TBS curry powder 2-3 spoonfuls mayo Juice from ½ of a lime Salt to taste
Tempeh Sandwich Spread Cube and steam tempeh for 15 minutes. Let cool. In medium bowl, combine the rest of the ingredients. Crumble the cooled tempeh and mix with combined ingredients. Chill and serve as a sandwich filling or use as a side dish. Recipe from “How it all Vegan” 1 package tempeh ½ cup mayonnaise 1 stalk celery, chopped 1 med. dill pickle, chopped ½ med. onion chopped 2 tsp mustard 2 tsp soy sauce 1 garlic clove minced Optional- 2 TBS parsley, minced
Black Bean Brownies 1 box brownie mix for 9x13 pan 1 15 oz can black beans 1 cup water Preheat oven to 350 degrees. Grease bottom of 9x13 pan. Blend black beans and water till smooth in blender or food processor. Add to brownie mix and stir until combined. Fold in nuts or chocolate chips. Bake for 25 to 30 minutes until toothpick comes out clean. Let cool for 30 minutes before cutting.
References http://www.mayoclinic.org/diseases-conditions/heart- disease/in-depth/nuts/art-20046635?pg=2 http://www.mayoclinic.org/diseases-conditions/heart- disease/in-depth/nuts/art-20046635?pg=2 http://www.mayoclinic.org/healthy-living/nutrition-and- healthy-eating/expert-answers/flaxseed/faq-20058354 http://www.mayoclinic.org/healthy-living/nutrition-and- healthy-eating/expert-answers/flaxseed/faq-20058354 http://www.bbcgoodfood.com/howto/guide/ingredient- focus-tofu http://www.bbcgoodfood.com/howto/guide/ingredient- focus-tofu http://vegetarian.about.com/od/glossary/g/Tempeh.htm The Blue Zones by Dan Buettner