De Ma Cuisine

Kitchen Basics Archive

Friday

20

February 2015

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COMMENTS

Eating Vegetarian

Written by , Posted in How To, Thoughts

We try to keep to a diet that’s full of real whole foods that are unprocessed or minimally processed, full of plants, good proteins, fats, and some meat.

Yes, I’m talking about meat in a post about eating vegetarian. Stay with me.

In our home, we eat meat because we like it. We like the taste, what it adds to a dish, the protein it provides. However… it’s not our only, or even main source of protein. I mentioned this in my recent post How to Eat Well on a Budget. While we love meat, it’s expensive, so we’ve cut way back on our consumption. And I think that our meals have been just as hearty, nutritional, and tasty as they would be if we were eating meat more often. Out of the 21 meals we eat each week, maybe 4 or 5 contain meat (and 1 or 2 of them are usually leftovers).

If you’re looking at it from a strictly need for protein perspective, there’s plenty of other foods out there with protein. No need to worry on that front. I rely on things like quinoa, lentils, beans, nuts, nut butters, eggs, dairy, tofu, grains, fruits, and vegetables. I’m confident that we’re not lacking.

For example, I’ve looked at the numbers for nuts and seeds before. But, looking again today was a good reminder about one of the many reasons that nuts are so good for us. If you look at the protein content alone, some of them may surprise you. Sesame seeds have 27.3g in one cup – sprinkle them on to your favorite Stir Fry for an extra boost. Sunflower seeds have 34.8g of protein in one cup. They’re awesome on salads, in granola, or just eaten raw. And, did you know that pumpkin seeds have a whopping 40.6g of protein in just one cup?! I’ve been adding them to my granola for some extra goodness, and snacking on them raw, in a mixture with almonds and sunflower seeds. (1)

Recommended Dietary Allowance for Protein (2)
Grams of protein needed each day
Children ages 1 – 3 13
Children ages 4 – 8 19
Children ages 9 – 13 34
Girls ages 14 – 18 46
Boys ages 14 – 18 52
Women ages 19 – 70+ 46
Men ages 19 – 70+ 56

A Typical Day 

Here’s what my protein intake might look like on a typical day:

Breakfast 8g: I really enjoy smoothies. They’re an easy way to incorporate fruits, veggies, and protein into a meal. This Summer Smoothie, for example, has close to 8g protein per serving. (1)

Lunch 16.21g: Squash ‘n Eggs (13.54g), fresh fruit (0.27g), and a slice of whole grain toast (2.4g protein) with butter. (1)

Dinner 22.35g: Vegetarian Soft Tacos on a whole wheat tortilla (14.74g), 1/2 C Spanish Rice (brown rice) (7.4g), glass of red wine (0.21g). (1)

Snacks 5.62-12.07g: Stove top popped Popcorn topped with olive oil and sea salt, (0.99g) apple/orange/banana/peach/pear/plum/berries/grapes (average of about 0.93g), 1/4 C nuts and seeds (3.7-10.15g). (1)

As you can see, I’m getting plenty of protein in my diet. In fact, according to the above chart, which states that I need about 46g/day, I’m getting more than I need at 52.18 – 58.63g.

More Vegetarian Meals

You’ve seen what a day of my vegetarian meals might look like. Here are some examples of even more foods that we love to incorporate into our protein rich diet: 

Dairy

RadishFetaToasts4

Radish and Feta Toasts

Deconstructed Lasagne

Summer Smoothie

Veggie Pizza with Artichoke Hearts

Lentils on Crispy Sweet Potatoes

Quinoa

ChardWraps-1

Heart Healthy Chard Wraps

Mediterranean Quinoa

Lentil Quinoa and Carrot Supper

Slightly Sweet Granola with Quinoa

Mediterranean Quinoa Salad

Lentils

DillyEggsWithLentils-6

Dilly Eggs with Lentils

Lentils on Crispy Sweet Potatoes

Lentil Quinoa and Carrot Supper

Mediterranean Quinoa

Beans

VegetarianSoftTacos-7

Vegetarian Soft Tacos

Cannellini and Beet Green Soup with Feta

Mediterranean Quinoa Salad

Mediterranean Quinoa

Nuts, Seeds, and Nut Butters

StuffedFrenchToast-7

Fresh Fruit and Basil Stuffed French Toast

Massaged Kale Salad with Radish and Apple

Basil Pesto

Red Choi Stir Fry with Tofu and Almonds

Slightly Sweet Granola with Quinoa

Eggs

SquashNEggs-7

Squash ‘n Eggs

Winter Frittata

End of the Week Pasta

Hearty Winter Salad

Fresh Fruit and Basil Stuffed French Toast

Dilly Eggs with Lentils

Tofu

RedChoiStirFry-8

Red Choi Stir Fry with Tofu and Almonds

Grains

Red Choi Stir Fry with Tofu and Almonds

Fresh Fruit and Basil Stuffed French Toast

Fruits

SummerSmoothie-6

Summer Smoothie

Fresh Fruit and Basil Stuffed French Toast

Vegetables

VegetarianLasagneFreshPasta-2

Vegetarian Lasagne

Vegan Roasted Butternut Squash Soup

Spicy Twice Baked Sweet Potatoes

Winter Frittata

End of the Week Pasta

Hearty Winter Salad

Roasted Winter Vegetable Soup

Lentils on Crispy Sweet Potatoes

(1) Nutrition Almanac, Mc Graw-Hill 2001, Fifth Edition, Lavon J. Dunne

(2) From http://www.cdc.gov/nutrition/everyone/basics/protein.html, who used: Source for Acceptable Macronutrient Distribution Range (AMDR) reference and RDAs: Institute of Medicine (IOM) Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. This report may be accessed via www.nap.edu*

Thursday

18

December 2014

0

COMMENTS

A Menu for Your Holiday Brunch

Written by , Posted in Breakfast, Brunch, Holiday, Menu Planning

It’s always been a tradition with my immediate family to eat brunch after we’ve opened our gifts on Christmas morning. When we were younger, the brunch took place at a much earlier hour. Now that we’re grown, it’s at a more traditional brunch time. Mainly because we’ve probably been up much too late on Christmas Eve catching up, wrapping gifts, and drinking hot chocolate.

No matter what time we brunch, for as long as I can remember, my mom has always made, what we call a Bread Wreath. It is what it sounds like. A wreath of sweet bread (think cinnamon bun-like dough), topped with frosting (icing in my family), pumpkin seeds, and cranberries. It’s delicious eaten plain or with some cream cheese that’s been mixed with a bit of jam. We also often enjoy scrambled eggs, bacon, fried potatoes, and some sort of fruit. Add some coffee, tea, hot chocolate, and orange juice, and that’s our breakfast. It’s the best. Partly because it just tastes good, mostly because of who it’s shared with.

When it’s just Tim and I for Christmas, or if we’re having our Christmas morning on a different day due to travel, we might change things up a bit. I like to leave the baking to the experts if at all possible (although I’ve successfully baked enough this past year that I think I need to stop saying that I don’t bake). So, our brunch might consist of something more along these lines.

The Main Dish

Savory-French-Toast5

SweetSavoryCornmealPancakes1

I love to have something eggy as a main dish, so I tend to gravitate towards things like a Savory Baked French ToastSweet and Savory Cornmeal PancakesFresh Fruit and Basil Stuffed French Toast, or a Winter Frittata.

The Sides

Paris-Potatoes-7

SimpleOrangeSalad

Any of those main dishes would go nicely with these sides. I like a Simple Orange Salad, because it’s an easy way to fancy up an orange. I love Paris Potatoes because they remind me of our time in Paris. I always want to remember those weeks, so incorporating Paris in as often as I can is a must.

The Drinks

Coffee, made in a French Press, is always my favorite breakfast drink. But, since I will have probably downed at least two cups during gift opening time, orange juice is a fun treat (especially if it’s freshly squeezed). If you wanted to make it extra extra fancy, you could add champagne or sparkling apple juice, to make mimosas. And of course there’s always tea and hot cocoa.

The Bread

If I’ve opted for something like a Frittata, and I’ve decided to bake something bready, I might like to serve Mom’s Cinnamon Buns. If it’s just the two of us, I might either share the extras with friends, or freeze them for another weekend brunch.

And now I’m hungry for all the foods.

Wishing you the best for this holiday season! And as always,

Happy Eating!

Thursday

4

December 2014

0

COMMENTS

How to Make Pesto – Part 3 – Mint Pesto

Written by , Posted in Condiments, Dairy-Free, Fruit, Gluten Free, Herbs, How To, Quick and Easy, Sauces, Vegan, Vegetables, Vegetarian

MintPesto-1

It’s time for another pesto installment. I still can’t believe that I hadn’t made pesto before I tried my hand at Basil Pesto, the more traditional pesto. Then came the Kale Pesto, a bright, green tasting treasure.

But, recently, I’ve been loving mint. I love mint so much that I stuck a few sprigs in some dirt to see if they’d grow.

They did!

I have more mint growing outside than I know what to do with. And I’m fine with that.

MintPesto-2

I thought I’d highlight the cool mint flavor with just a few ingredients. No nuts or cheese this time. Just some lemon, garlic, balsamic vinegar, salt, and olive oil. (But, if you wanted to add nuts, almonds, pine nuts, pistachios, or cashews would be a great choice.)

Simple.

MintPesto-3

Since I have a tiny food processor-like attachment to my hand blender, I just put everything in at the same time and blend. You could also stream the olive oil in as you blend, if you have a blender or regular food processor. I think it worked just fine the way I did it though.

You could adjust the amount of liquid (or add more mint) if this isn’t thick enough for you. But, I liked the way it turned out.

MintPesto-4

I have so much pesto in my freezer that I’m going to have to start including it in my weekly menu, every week.

What a problem to have, right?!

I’m going to eat it with a baguette that’s topped with feta. Yes. I’m gonna do that. I’m going to drizzle it over roasted green beans and peas. I might toss it with pasta or rice (hello risotto!), with grilled eggplant, steamed carrots, or fresh tomatoes. I might make it into a salad dressing, add it to hummus, or use it to top soup. Or, like I did today, I may add it to a Greek Pasta Salad that’s got chickpeas, veggies, and feta.

MintPesto-5

Happy Eating!

Mint Pesto

Prep Time: 5 minutes

Mint Pesto

Ingredients

  • 1 - 1 1/2 C packed mint (about 1 bunch)
  • 1/4 C olive oil
  • 1-2 cloves garlic
  • 1 T lemon juice
  • 1/2 to 1 t lemon zest
  • 1 T balsamic vinegar
  • to taste salt

Instructions

  1. Blend all ingredients for about 60 seconds. Scrape down the sides of the blender, taste and adjust seasoning if desired, and blend for about 30 seconds more.
http://www.de-ma-cuisine.com/how-to-make-pesto-part-3-mint-pesto/