Jeff’s Favorite Chili

Ingredients:

1 Onion (diced)
1 Green Pepper (diced)
2 cloves Garlic (minced)
1 Jalapeno (diced)
28oz Can crushed or diced tomatoes
15oz Can tomato sauce
1 can original rotel
1-1.5 cans of water (15oz)
1 can black beans
1 can dark red kidney beans
1 can pinto beans

Seasoning:
2tsp salt
1tsp black pepper
2tsp Oregano
2Tbsp Chili Powder
1Tbsp Cumin

Optional Garnish & Serving suggestion:
Green onions
Sliced black olives
Tortilla chips

Directions:

Add all ingredients EXCEPT the beans to a large dutch oven and simmer for 1 hour.
Add the beans (with their juices) and cook for another hour.
Check on it and stir periodically as you may need to add more water during cooking.

We like to garnish it with green onions and sliced black olives. Scooping it with tortilla chips is also tasty!

Spinach Lasagna

Ingredients:

8oz Lasagna noodles (look for the no boil kind)
12oz package frozen chopped spinach (thawed)
4 cups thick spaghetti sauce (I used Kroger’s Chunky Mushroom & Onion)
1/2 cup water
1 tsp salt
1 tsp Italian Seasoning
2 cups Ricotta cheese
3 cups shredded Mozzarella cheese
1/2 cup grated Parmesan cheese

Directions:

Mix spaghetti sauce, spinach, water, salt, and seasoning in a bowl.
Spray 9 x13 pan with cooking spray and put 1/3 of the sauce in the bottom of the pan.
Place 1/2 of the uncooked noodles on top of the sauce, then add a layer of 1 cup of Ricotta cheese and a layer of 1 cup of Mozzarella cheese.
Repeat layers of sauce, noodles, Ricotta, and Mozzarella.
Top with remaining sauce, then remaining cup of Mozzarella, and then the Parmesan cheese.
Bake at 350 for 55-60 minutes. (You may need to cover it with foil near the end if the cheese gets too brown).
Let stand 10 minutes before cutting and serving.

The Protein Project: Spreading Awareness that Plants have Protein

“If I didn’t eat meat I don’t know where I’d get my protein.”

Has anyone ever said this to you? Or have you wondered this yourself? Or maybe you’re a vegan and have heard that “as long as you eat a variety of foods you’ll meet your daily protein needs”, but have your doubts… I have generally accepted that the vegan community knew what they were talking about and that I could trust people who have been living this lifestyle far longer than I have. BUT, instead of just repeating what I’ve heard or trusting others that I am eating a healthy diet, I prefer to do my own research and back up what I’m saying with hard facts. So that’s what I did.

So how much protein does a person *really* need to consume? According to Harvard Health, for each pound of body weight you should consume .36 grams of protein per day. This means a 140 pound woman needs to get around 50g of protein per day from her 2000 calorie diet. And a 200 pound man needs 72g of protein per day from a 2500 calorie diet. To simplify this into smaller units let’s look at how much protein these people need on average from every 100 calories they eat. 50 grams of protein from 2000 calories translates to 2.8g of protein from 100 calories. 72 grams of protein from 2500 calories translates to 2.88g of protein from 100 calories. This means for every 100 calories of food you eat, you should be getting just under 3 grams of protein. Of course, this is on average! Fruit tends to fall under that number, but many veggies pack close to 3 times that amount! Take a look at the list below of common foods and their corresponding grams of protein per 100 calories of that item. I’m including lists of animal products for comparison, but you’ll find that there are MANY plant sources that contain above and beyond the ~3g/100cal average. So if you’re a vegan or are interested in a plant based diet, you can rest easy that as long as you incorporate a variety of foods each day you will meet or exceed your daily protein requirements. If you have any other foods you’d like to see included on this list please let me know in the comments below!

Source: NutritionIX Database
*All values are grams of protein per 100 calories

Meat

Tuna 22.5
Salmon 10.7
Pork 10.9
Chicken 10.7
Beef 8.9
Bacon 7.5

Dairy & Eggs

Parmesan Cheese 9
Eggs 8.8
Yogurt 8.3
Mozzarella Cheese 7.4
Milk 6.8
Cheddar Cheese 5.7

Soy

Tofu 12
Tempeh 10.2
Soymilk 7

Nuts

Almonds 4
Peanuts 3.4
Cashews 2.2
Walnuts 2.3
Macadamia Nuts 1.1
Pecans 1

Beans & Legumes

Lentils 8
Black Beans 6.7
Peas 6.4
Pinto Beans 6.1
Chick Peas 5.6
Green Beans 4.5

Greens

Spinach 12.9
Romaine Lettuce 7.3
Kale 6.9
Cabbage 5.3

Mushrooms

Portabella Mushroom 11.3
Button Mushroom 8.8
Shiitake Mushroom 6.2

Vegetables

Asparagus 10.6
Cauliflower 8.3
Zucchini 7.6
Broccoli 6.7
Tomato 5
Cucumber 4.3
Corn 3.5
Onions 3.2
Green Pepper 3.1
Carrots 1.9

Fruits

Blackberries 3.6
Canteloupe 2.5
Strawberries 2
Watermelon 2
Kiwi 2
Oranges 1.9
Pineapple 1.2
Banana 1.2
Grapes 1.2
Avocado 1
Apple .5

Potatoes

Gold Potatoes 2.7
Red potato 2.6
Sweet Potatoes 1.8

Grains

Wheat Bread 4
Quinoa 3.7
Oatmeal 3.6
White Bread 3.4
White Rice 2.1
Brown Rice 2.1

Gumbo

New Orleans is at the top of my bucket list of places to travel. I would love to taste a hot fresh beignet and some real Louisiana home cookin! In the meantime… I found a recipe for vegan gumbo that that I intermingled with a “real” gumbo recipe. I think you’ll enjoy the result.

Ingredients:

1/2 cup Olive Oil
1/2 cup All Purpose Flour

2 cloves Garlic (minced)
1 Onion (diced)
1 Green Bell Pepper (chopped)
3 stalks Celery (chopped)
1 28oz can Diced Tomatoes
2 cups cut Green Beans (I used frozen)
1 cup chopped Okra (I used frozen and some fresh from my garden!)
4 cups Vegetable Broth

2 Bay Leaves
1/2 Tbsp Tony’s Cajun Seasoning
1/2 Tbsp dried Thyme
1/2 Tbsp Pepper
1/2 Tbsp Salt
1 tsp Cayenne*** (I used slightly more than this when I made it and it came out very spicy – you may want to decrease the amount or leave it out all together if you don’t like spice!)

1 cup Rice
2 cups water

Directions:

1. Make the roux by whisking together the oil and flour over medium heat, whisking constantly for about 10 minutes or until the roux turns a dark brownish gray (the other recipes describe it as a used copper penny or dark caramel).
2. Whisk in the garlic first, then add the onion, green pepper, and celery. Then add the seasonings and keep stirring for 3 minutes.
3. Stir in all remaining veggies except okra and add the vegetable broth and bay leaves.
4. Saute the okra with a bit of oil in a skillet until it starts to brown (about 5 minutes). Then add the okra to the pot with everything else.
5. Bring the pot to a boil, then turn down low and simmer for 1 hour.
6. Make the rice by bringing 2 cups of water to a boil, add the rice, then cover and simmer on low for 20 minutes or until the water is absorbed.
7. Serve the gumbo over rice.