Good food made in a hurry & on a dime
If you haven’t tried this avocado panini yet, I recommend you grab the sandwich fixins and make it. Right now. Seriously. It’s a great alternative grilled cheese, and only takes a few minutes to make. Check out the recipe here.
Feel free to keep it simple too. No dijon mustard or white beans? No problem. Make it with just avocado and tomato, and maybe some red onion. I promise it’s just as delicious.
Edamame: Young soy beans, usually still in the pod but sometimes sold shelled. Available fresh or frozen in most grocery stores. Edamame is soft, unlike the hard, mature soybeans used to make soy milk and tofu.
1) It’s packed with complete protein: Soy has all of the essential amino acids, making it a complete protein. 1/2C is 120 calories with 13g protein, and of course, cholesterol free.
2) It’s easy to cook: For fresh or frozen edamame, with shells or shelled, boil in water until thawed or microwave in a dish with a few tablespoons for a few minutes. It doesn’t get much easier than that.
3) It’s versatile: You can eat edamame by itself for an appetizer or side dish, use it to top your salad or stir fry, make a high protein hummus, or make a yummy quinoa or barley salad with it.
4) It’s high in fiber, vitamins and minerals: That 1/2C serving has 4g of fiber, which helps lower cholesterol and reduce heart disease. It’s also rich in vitamins C, B, and E, as well as calcium and iron.
5) It’s good for you: Recent studies show that women who are more soy survive certain types of cancer better.
monxroeville asks: HELLO DARLING. :) I have a question about multi-vitamins, and what would be a good one, and how often should I take it? I feel like everyday is a bit much, especially since there might be some vitamins I'm getting too much of. Also, fish oil? Or is there something to take instead, or at all even? <3
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Multivitamins are tricky, since everyone’s needs and diets are different. The three main nutrients vegans should focus on are iron, calcium and vitamins B6 and B12. Vegan diets are extremely rich in every other vitamin because of the large intakes of fresh fruits and vegetables. Usually iron and calcium are fine though if you eat enough leafy greens, so make sure to embrace green smoothies!
I keep close track of what I eat to make sure I get enough iron and calcium naturally, because studies have started to show that taking calcium pills every day actually helps very little. So the only vitamin I supplement is B6/B12. I personally hate pills, so I make sure I have enough servings of fortified almond milk, nutritional yeast, soy yogurt etc. But the vegan coach offers a lot of great details on B12 supplements.
As for fish oils, I don’t think they’re really necessary. Chia seeds and flax seeds are also loaded in omega threes, just make sure you grind the flax seeds because otherwise the shell prevents nutrient absorption.
And although I don’t like pills, I’m a fan of protein powders. Especially Vega, so check these out!
