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Roast it with Renata at 375F!
Practically ever vegetable can be lightly coated in olive oil, lightly salted, and roasted in the oven on a baking sheet at 375F until soft, brown, gooey.
Get your pulse powered up with plant-based protein!
Lightly coat asparagus with olive oil.
Sprinkle with sea salt.
Spread on baking sheet and roast uncovered at 375F for about 20-30 minutes.
You can’t over cook it! I once left veggies in oven way too long and they just came out brown and gooier! SLURP!
Renata’s Protein Rule:
.4X body weight in pounds=Protein in grams you need
(multiply 4 x weight in your head and remove last two zeros.)
Plant/Animal Protein Comparison:
- chicken 3 oz= 27 g
- 1 egg= 6 g.
- 3 oz beef= 22g
- 1/2 c lentils= 22 g
- 1 c cooked pasta=8 g
- fish 3 oz=22g
- milk 8oz 8gs
- broccoli 1 c =2.5
- carrots 1 c= 1g
- 1 c tomatoes =1.3 g
- 1 c beetroot =2.2 g
- 1 c peas= 8 gs
- 1 c cooked spinach= 5.3g
- 1 c broc =2.6 g
- 1/2 c brussels sprouts= 2 g
- 1/2 c asparagus= 2g
- 1 c cauliflower= 2g
- 1c blackberries= 2g
- 1 nectarine =1.5 g
- 1 wedge cantaloupe= 1 g
- 1 peach =1.5 g
- 1 cup raspberries =1.5g
- 1 c strawberries= 1 g
- 1 kiwi= 1 g
- 1 avocado =4g
- 1 banana= 1.3g
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CHOP-CHOP your protein power!
Remember: Veg + Veg = Protein
Protein is not just from animals!
My daughter Sophie has been a vegan for two years, and her iron levels are ridiculously high. Higher than most carnivores!
Granted, iron does not exactly equal protein.
Iron feeds your blood. Protein feeds your muscles. But generally speaking, most iron-rich foods also have protein.
So if you want protein, no need to gobble powders, potions, or poultry every day.
Chop-Chop your way to a plant based protein-rich diet that will get your iron levels as high as my vegan daughter Sophie’s.
Sophie eats tons and tons of vegetables in great variety and many colors. Remember—green is great!
The general rule of thumb is that the human body needs .36g of protein per pound of body weight.
When I am in a hurry, I just multiply 4 X 150 (my body weight) and come to 60G for my day’s needs of protein. A child half my weight would therefore need 30 grams of protein.
Easy peasy, 4 times me!
60 is my magic number. 30 is the magic number for a 75lb child. 15 is the magic number for a 37lb child. Those numbers are slightly overestimating so I get a little more protein that I need!
That means if I have one cup of lentils, 1 cup broccoli, 1 cup of cauliflower, 1 cup asparagus, 1 cup pasta, 1 cup peas, 1 nectarine, 1 wedge of cantaloupe and 1 cup of beets, I am not only full of protein, I will have lots of color in my cheeks!
Paint your heart, skin, face and nails with lots of different colors of fruit, veg and pulses while you meet your protein requirements.
Your body will thank you!
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On earth there is no heaven, but there are pieces of it.