French Lentils

by

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 …

Read more

A variation on a previous protein-rich breakfast recipe

by

Okay, so let’s make it a baker’s dozen for the protein-rich breakfast series. Protein-rich breakfast #13 This is an illustration of the basic black lentils and greens recipe I posted at the end of January. This time I sautéed 1 cup of cooked green lentils in olive oil, added 1 chopped tomato, some cumin, coriander, …

Read more

Tofu scramble

by

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 …

Read more

Fruit and yogurt smoothie

by

Protein-rich Breakfast #11: Part of the protein-rich breakfast dozen Ingredients: 1/2 cup ice 1/2 cup blueberries ($5.99/qt. depending on season) 1/2 banana ($.60/ lb.) 1/2 c whole milk yogurt has 13 g protein; $3.49/qt. (optional) 1 tablespoon of peanut butter (2.5 grams protein; $4.99 8 oz jar); How to: In a blender add all ingredients and blend …

Read more

Boiled quinoa berries and walnuts

by

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 …

Read more

2 Egg cheddar cheese omelette with mushrooms

by

Protein-rich Breakfast #9: Part of the protein-rich breakfast dozen Ingredients: 2 eggs (12 g protein; $3.49/dozen) pinch of salt and black pepper to taste; 1 ounce of grated cheddar cheese (4 g protein; $4.89/lb); ½ c mushrooms (1 g protein; $5.00/lb) 1 tbsp olive oil How to: Whisk together eggs with a pinch of salt and pepper …

Read more

Leftover brown rice porridge

by

Protein-rich Breakfast #6: Part of the protein-rich breakfast dozen This recipe comes from Josh Rosenthal’s Integrative Nutrition* Ingredients: 1 cup cooked brown rice (5 g protein; $.86/lb); 1 cup milk (8 protein; 3.79/gallon); 1 cup chopped apple ($2.49/lb); 1 cup walnuts (4 g protein; $6.99/lb); Pantry items: 1 teaspoon cinnamon; 1 teaspoon vanilla; 1 teaspoon salt. …

Read more