keskiviikko 30. toukokuuta 2012

Sources of plant-based protein

What are proteins?


Protein chain

Proteins are large, complex molecules that are made of hundreds or thousands of smaller units called amino acids. These amino acids are linked together to form protein chains in different combinations. Proteins play many critical roles in our body; they maintain and foster the growth of our cells, make antibodies and hormones, and help regulate our fluid and electrolyte balance.

There are 23 different amino acids, fifteen of them our bodies can manufacture on their own and eight of them must come from our diet alone.

My sources of protein

I felt like writing about plant-based proteins, since I feel like these nutritious sources of amino acids are not always in people's mind when talking about protein. That's where I get all my essential amino acids from. The list of the good plant-based sources is long, so I'm just going to focus on the ones that are included in my top4.

Greens and vegetables
Compared to calories to protein content, per one hundred calories, broccoli has 11,2g or protein, as compared with steak, which only has 5,4g. Good other sources of protein are spinach, romaine lettuce, Brussels sprouts, cabbage, cauliflower and asparagus.

Nuts and seeds
The protein in nuts and seeds lacks one essential amino acid called lysine, which can be found in legumes and animal products. They contain a lot of nutrients in relation to their calories. They are rich in flavonoids and fiber, and a great source of energy. My favorite nuts and seeds are brazil nuts, pine nuts and almonds and I eat them as a snack or use them in salads.

Hemp
The protein found in hemp is similar to protein found in human body. It is complete protein which means it contains all the essential amino acids. It is a great source of fiber and contains all the essential fatty acids, provides antioxidants, vitamins, minerals and chlorophyll. The hemp protein I take (The golden bag in the picture) contains 50% of protein. I take it in my smoothies or with fruits but you can also drink it with water or soy milk.

Fitline pro shape amino
Contains all the amino acids for life. It is a supplement that only includes plant-based protein without artificial flavors, preservatives or sugar. I would not necessarily need a protein supplement but for anyone who does this is a Great option!

There are also legumes, beans and grains that play an important role in my protein intake. 



Tomorrow I will post two of my favorite recipes that are rich in protein and fiber and taste DELICIOUS!
-E-



maanantai 28. toukokuuta 2012

Library of recipes: Homemade muesli


Homemade muesli is a good option for muesli and cereal lovers and actually for anyone looking for a fibrous meal or snack before going to sleep. It is quick and easy to make, and you can use all kind of nuts, brans, dried fruits and berries. This time I used rolled oats, oat bran, sunflower seeds, rye bran, almonds and raisins. 


Muesli

your choice of brans, nuts, dried fruits and berries
organic honey
cinnamon

Mix all the ingredients in a bowl. Heat up the oven to 200 C and roast the muesli in the oven for 5-10 minutes or until it gets golden brown. Let it cool down and enjoy it with soy yoghurt and fruits or alone.

-E-

"A good laugh and a long sleep are the best cures in the doctor's book"

sunnuntai 27. toukokuuta 2012

Library of recipes: Vegetable Couscous

I cooked this vegetable couscous for my graduation party this weekend and it was a HIT! I love it but I was really surprised and impressed that even my pickiest friends felt the same way too. Today I called my best friend who was trying to cook this for her friend but she had confused quinoa with couscous. I am sure quinoa would work too. Minttu, this is for you:




Vegetable couscous:

(2-3 persons)
2,5dl whole wheat couscous
1/4 eggplant
1/3 zucchini
1 onion
 1/2 pepper
1dl kidney beans
garlic
chili
sea salt
soy sauce
cilantro
cumin (juustokumina)
cayenne pepper
black pepper
olive oil

Prepare the vegetables and cook them with some olive oil on a pan starting with eggplant and onion. Add zucchini, pepper and kidney beans while cooking couscous in a separate pot. Add some of the spices to the vegetables. When vegetables are done, mix them with cooked couscous and add the rest of the spices.
Add a little bit of olive oil to couscous, check the taste and let it cook for 5 minutes.

*Make sure that the eggplant is cooked when you mix it with couscous

*You can use all kind of vegetables and spices, i like spicy food

*Couscous is delicious both cold and hot

-E-




Library of recipes: Cabbage salad

The most simple salad




When you have had a heavy lunch, or maybe a graduation party last night you might want to have a nutritious but a light meal for a change. A good option is to make a cabbage salad (varhaiskaali) with an olive oil dressing. It takes about 5 minutes to cook, it is very inexpensive and it actually tastes SURPRISINGLY good.


Cabbage is incredibly nutritious. It contains many powerful anti-oxidants that are known to help protect against breast, colon, and prostate cancers and help reduce LDL or "bad cholesterol" levels in the blood.


Fresh cabbage is also a great source of Vitamin C that helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. It is also rich in many B group vitamins including pantothenic acid, pyridoxine and thiamin. Cabbage also contains potassium, manganese, iron, and magnesium and is a very good source of vitamin K that has potential role in bone metabolism. 

 This recipe is from my mom, who can make incredible food and desserts.



1 (small) Fresh Cabbage 
3 tasp Olive oil
1 tasp sesame oil
sea salt
pepper
fresh lemon juice
1-2 gloves of garlic
sesame seeds
sunflower seeds

Cut the cabbage and put it in a bowl. Mix the oil and the spices in a glass and pour it on the cabbage. You can put a handful of different kinds of seeds and nuts on the top of your salad plate.

ENJOY!

-E-


lauantai 26. toukokuuta 2012

Graduation party!

THE MENU

I had a small graduation party for my lovely friends yesterday. I was happy to plan and cook the menu for the party. Here is what it included. I am going to post all the recipes later on.


Banana cake, grapes and watermelon
Carrot-cake
Mango yoghurt pie
Pesto mozzarella "ruisleipa"
Vegetable couscous 
Salmon "ruisleipa" with creme fresh 
filling

-E-



The beginning

My name is Essi. I'm an energetic 24-year-old Finnish woman whose biggest passion is nutrition and health. I am also a huge fan of cooking and baking. I am a currently studying in Institute of Integrative nutrition to become a certified health coach next year. My biggest goal in life is to help people around me achieve their maximum health, energy and happiness. 

I have never been a good writer but now I feel like I just have too many things to share and a blog is an easy way for doing it. This blog is going to be a health blog. I am going to share links to interesting articles and recipes and express my opinion about certain diets and issues in nutrition. 



 "There is nothing healthier than eating good food and spending time with your best friend"