Eat your vegetables

06/14/2025

466 likes, 43 comments. “Please take this as your sign to give tofu a chance 🙂‍↕️ Comment your questions and we can make this into a series! | plant-based dietitian”

06/14/2025

1320 likes, 37 comments. “Al pastor crunch wrap recipe now up on my (s)ubstack 🍍”

06/11/2025

Here’s a refreshing beet juice smoothie recipe that’s both delicious and packed with nutrients:

⸻

💜 Beet Power Smoothie

Ingredients:
• ½ cup raw or cooked beets (peeled and chopped)
• 1 small apple (cored and chopped)
• ½ cup frozen berries (like strawberries or blueberries)
• ½ banana (for creaminess and sweetness)
• 1 cup unsweetened almond milk (or water)
• 1 tablespoon chia seeds (optional protein & fiber boost)
• Juice of ½ lemon (optional, for brightness)
• Ice cubes (optional)

Instructions:
1. Add all ingredients to a blender.
2. Blend until smooth.
3. Taste and adjust sweetness or thickness if needed.
4. Enjoy cold!

⸻

💪 Boost it:
Add a scoop of plant-based protein powder or a few h**p seeds to turn this into a protein-rich post-workout smoothie.

Would you like a version without banana or a completely veggie-based option?

06/11/2025

Beet juice offers several powerful health benefits, thanks to its rich content of nitrates, antioxidants, and essential nutrients:

🌿 Top Benefits of Beet Juice
1. Boosts Stamina and Exercise Performance
• Natural nitrates improve blood flow and oxygen delivery to muscles, enhancing endurance and reducing fatigue.
2. Supports Heart Health
• Can help lower blood pressure by relaxing blood vessels and improving circulation.
3. Improves Brain Function
• Increased blood flow to the brain may enhance cognitive function and reduce the risk of dementia.
4. Rich in Antioxidants
• Contains betalains and vitamin C, which help reduce inflammation and fight oxidative stress.
5. Supports Liver Detoxification
• Helps the liver process toxins more efficiently due to betaine and antioxidants.
6. May Help Lower Blood Sugar
• Some studies show beet juice may improve insulin sensitivity and regulate blood sugar.
7. Great Source of Nutrients
• High in folate, potassium, magnesium, and iron — important for energy, muscle function, and red blood cell production.

⚠️ Tip:

Drink in moderation — beet juice is potent and can cause beeturia (pink urine) and might lower blood pressure too much in sensitive individuals.

Would you like a quick recipe or smoothie idea using beet juice?

06/11/2025

Here are some excellent sources of plant-based protein:

Legumes
• Lentils – ~18g protein per cooked cup
• Chickpeas (Garbanzo beans) – ~15g per cup
• Black beans / Kidney beans / Pinto beans – ~15g per cup
• Peas – ~8g per cup

Soy Products
• Tofu – ~10g per ½ cup
• Tempeh – ~15g per ½ cup
• Edamame – ~17g per cup (cooked)

Whole Grains
• Quinoa – ~8g per cooked cup (complete protein)
• Oats – ~5g per ½ cup dry
• Brown rice – ~5g per cooked cup
• Amaranth / Millet / Teff – 7–9g per cup

Nuts and Seeds
• Almonds – ~6g per ounce (about 23 nuts)
• Chia seeds – ~5g per 2 tablespoons
• H**p seeds – ~10g per 3 tablespoons
• Pumpkin seeds – ~7g per ounce
• Peanut butter – ~7g per 2 tablespoons

Vegetables (lower protein, but still valuable)
• Spinach – ~5g per cooked cup
• Broccoli – ~4g per cup
• Brussels sprouts – ~4g per cup

Other
• Seitan (made from wheat gluten) – ~21g per ⅓ cup
• Nutritional yeast – ~8g per 2 tablespoons
• Plant-based protein powders – Varies (15–25g per scoop), made from peas, brown rice, h**p, etc.

Want help building a high-protein plant-based meal or snack?

06/10/2025

I’ve not tried this, but it looks incredible!!!

2596 likes, 23 comments. “DAY 11/20 OF HIGH PROTEIN ASIAN RECIPES: SPICY MAPO TOFU🥵 Mapo Tofu is a popular Chinese dish from Sichuan province & is traditionally made with minced meat, like beef. I first tried this dish at a Sichuan Restaurant and instantly fell in love. But obviously, I had to ...

06/10/2025

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Variety is the spice of life. Get all three of our best selling flavors including Spicy Beef, Black Garlic Chicken, and Tom Yum Shrimp. You’ll be covered for all occasions.

06/09/2025

06/08/2025

Tofu chili cheese fries!