French Lentils

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The U.N. has named 2016 the International Year of Pulses like lentils, beans, peas, and chickpeas. The initiative is celebrating the fact that beans are an eminently sustainable protein source: hardy, nourishing, energy-efficient, and even altruistic, as they can be successfully used to assist with crop rotation. In the winter especially, I want something warm and protein rich to …

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Brussels Sprouts

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Bitter, but better for you; and a perfect side dish for holiday meals. Brussels sprouts come from a family of vegetables called crucifers. They are called the flowering part of the plant grows in the same of a cross. Like other cruciferous vegetables, Brussels sprouts contain high amounts of glucosinolates, plant nutrients known to fight …

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Kale

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Kale belongs to a family of plants known as crucifers named for their four-petal flowers that are arranged in the shape of a cross. Like all crucifers, Kale contains cancer fighting compounds called glucosinolates.Though they make kale bitter, glucosinolates are the reason that kale is such a superstar in vegetable nutrition. The crucifers with the …

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Cooking Demonstrations

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Over the past couple of months I have been doing food demonstrations educating people on how to increase the benefits of particular foods through cooking techniques. So far I have averaged about one demonstration a month. Each one I put together helps me to gain the supervised hours I need to get my license to …

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Tofu scramble

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Protein-rich Breakfast #12: Part of the protein-rich breakfast dozen: Ingredients: 1 block firm tofu 2 to 3 teaspoon olive oil 1/2 teaspoon tamari soy sauce 1/8 teaspoon turmeric 1 red onion, chopped 
1/2 red bell pepper, chopped 
1/8 teaspoon paprika 1 tablespoon umeboshi vinegar Dash of black pepper How to: Press tofu to remove excess water …

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Boiled quinoa berries and walnuts

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Protein-rich Breakfast #10: Part of the protein-rich breakfast dozen Ingredients: 1 cup quinoa (12.14 g protein; $7.99/lb) 1 tsp cinnamon, ¼ cup blueberries (1/2 gram protein; 4.99/cup) 7 walnuts (4 grams protein; 6.99/lb). How to: Measure out 1/2 cup of quinoa and rinse it through a fine mesh strainer – or a colander lined with a …

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