"Eating Meat is Bad Karma!"
"Eat Like Spencer"
Here are the foods I eat for dinner!
"Eat Like Spencer"
Here are the foods I eat for dinner!
Beans, Sweet Potatoes, Quinoa, Vegetables, here are my recipes and how I prepare them. So easy with an Instant Pot.
- Black, Pinto, Kidney, Navy Beans. I use mostly Quinoa for my grain. This is what I use the Instant Pot. Works great, enhances the flavor taste much better than using a crock-pot or stove. Soak beans all day till dinner time then press Bean button. Cool and easy to do!
- In my Instant Pot, I use:
- Sweet, or Gold, Potatoes. Only takes 10 minutes to cook.
Add Coconut oil for my butter and Basil Tomato Sauce.
- Quinoa, Broccoli, Cauliflower, Squash, Zucchini Recipe:
1-Cup of Quinoa distilled or pure water: 1:1.5 ratio. (Serving 2)
Chop Broccoli, Cauliflower, Squash, Zucchini (use desire amount).
Taste Great Love it. Press Pressure Cook for 2 minutes.
Place Quinoa in bowel add Basil Tomato Sauce & Coconut oil if you like.
Quinoa bowel with broccoli, cauliflower, nutritional yeast for cheese flavor, and basil tomato sauce. Yummy!
Sweet potatoes--purple, white, orange. Gold potatoes. Only takes 10 minutes to cook.
Quinoa farm-this beautiful organic grain is a good source of protein, minerals.
What do you get when you blend creamy cashews, tart lemon juice, and savory spices with nutritional yeast? The ultimate cheesy sauce! A recipe to turn to when dairy cravings strike.
Benefits of Quinoa--the Power of Plant Foods.
The Starch Diet by Dr. John McDougall
10 Health Benefits of Sweet Potatoes
Home Food Nutrition
By Charmaine, Faculty Staff Updated: Dec 18, 2018
10 Health Benefits of Sweet Potatoes
Home Food Nutrition
By Charmaine, Faculty Staff Updated: Dec 18, 2018
Sweet potato, the root vegetable once used to feed the poor in the early 20th century, is back in fashion, which is good news as it is one of the world's best superfoods and contains a bunch of nutrients you can't go past for health benefits. It is not actually related to the white potato which is from the nightshade family, sweet potatoes are part of the Convolvulaceae family. Sweet and starchy, these vegetables, apart from being full of valuable nutrients, are tasty, versatile and inexpensive. Bring on the sweet potato!
1. Natural Anti-Inflammatory
Antioxidants found in food are natural anti-inflammatory agents, and sweet potatoes are full of them! Vitamins from the B family in abundance, like C and A. Sweet potatoes are also a good source of choline, which is usually found in meat and eggs. Choline is very important to tame inflammation, but it is also beneficial for a good night's sleep, learning and memory and muscle movement. When you gain antioxidants from natural sources, like nutritious food, they work better in your body than when you take supplements because they are balanced with other nutrients.
1. Natural Anti-Inflammatory
Antioxidants found in food are natural anti-inflammatory agents, and sweet potatoes are full of them! Vitamins from the B family in abundance, like C and A. Sweet potatoes are also a good source of choline, which is usually found in meat and eggs. Choline is very important to tame inflammation, but it is also beneficial for a good night's sleep, learning and memory and muscle movement. When you gain antioxidants from natural sources, like nutritious food, they work better in your body than when you take supplements because they are balanced with other nutrients.
2. Potassium
The recommended daily dose of potassium is 4,700mg. Sweet potatoes are one of the highest vegetable sources of potassium, containing almost 500mg. Potassium is needed by the body to help nerves and muscles communicate to each other, prevent muscle cramps and contractions, and it helps transport nutrients into the cells and waste products out of them. Potassium is also important to offset the damage sodium has on blood pressure and helps to protect and to regulate the workings of the kidneys.
3. Vitamin C
Vitamin C is one of the most beneficial vitamins around. Its versatile benefits work on many areas of the body's health system. Also known as ascorbic acid, vitamin C is naturally found in vegetables and fruits and is hugely beneficial for things like heart disease, protection against free radicals in the body, the absorption of iron and reducing cholesterol levels. For adults over 19, the recommended daily allowance of vitamin C is 75mg for women and 90mg for men. Pregnant and breastfeeding women require a slightly higher percentage. One standard serving of sweet potatoes, which is 3.5 ounces, will give you 47% of your daily-recommended dose.
4. Vitamin A
A deficiency of vitamin A can cause deterioration to the outer parts of the eye's photoreceptors, which can damage vision. Which is why it is worrying to learn that 50% of all Americans are vitamin A deficient. Vitamin A and vitamin E, which is also found in sweet potatoes, are wonderful for eye health and may prevent eye problems in the aging process and other degenerative damage. Vitamin A, which is a fat-soluble vitamin, is also beneficial to hormone health, which is especially good for women during pregnancy and lactation.
5. Magnesium
Magnesium is very important for various functions of the body. It helps nerve function, regulates blood pressure and controls blood sugar; it is a neurotransmitter release, it energizes the metabolism and is good for protein synthesis. Many people will be deficient in magnesium but never know it since it does not show up on any blood test. This is because magnesium is stored in your bones, not in the blood.
6. Low glycemic
Sweet potatoes, however, are quite the opposite, they are very low on the glycemic index, which helps control diabetes and sugar crashes. Eating regular small amounts can help our bodies to maintain healthy blood sugar levels for people both with and without diabetes.
7. Beta-carotene
Beta-carotene is the orange-red pigment that is found in plants, fruits, and vegetables, especially colorful vegetables, such as sweet potato. This is a fat-soluble plant pigment. It is important to eat foods containing beta-carotene because the body converts it into Vitamin A. This means beta-carotene is not an essential nutrient, but vitamin A is. What is extraordinary about our systems is that the human body will only convert as much vitamin A as it needs to function properly. However, it needs the beta-carotene first to do so. Sweet potatoes have the highest count of beta-carotene amongst all other fruits and vegetables.
8. Fat-free and full of fiber
Containing absolutely zero amount of fat makes these vegetables a great food, not for weight loss alone, but they contain large amounts of fiber. Fiber is important for the digestive system and the process of foods through the body
9. Folate
The best form of folate is folic acid, otherwise known as B9. Folate is often taken as a supplement but is also found in many foods. Folic acid is good for everyone for the growth of cells in the body. It is even more important for pregnant women regarding to the development of the fetus. Folate supports DNA synthesis and can prevent neural tube defects when taken in the first three months of pregnancy.
10. Good for the skin
Eating sweet potatoes encourages glowing, healthy skin and collagen growth. Carotenoid-rich vegetables, such as carrots, spinach, and sweet potatoes can help your skin to glow. Vegetables such as these increase the red and yellow tones in the skin, which visibly brighten complexions. You need to consume extra amounts of beta-carotene vegetables every day for around six weeks. The beta-carotene in sweet potato also combats the body's free radicals, which encourage the aging process. So to preserve your skin and stop the aging process, consume more sweet potatoes.
The recommended daily dose of potassium is 4,700mg. Sweet potatoes are one of the highest vegetable sources of potassium, containing almost 500mg. Potassium is needed by the body to help nerves and muscles communicate to each other, prevent muscle cramps and contractions, and it helps transport nutrients into the cells and waste products out of them. Potassium is also important to offset the damage sodium has on blood pressure and helps to protect and to regulate the workings of the kidneys.
3. Vitamin C
Vitamin C is one of the most beneficial vitamins around. Its versatile benefits work on many areas of the body's health system. Also known as ascorbic acid, vitamin C is naturally found in vegetables and fruits and is hugely beneficial for things like heart disease, protection against free radicals in the body, the absorption of iron and reducing cholesterol levels. For adults over 19, the recommended daily allowance of vitamin C is 75mg for women and 90mg for men. Pregnant and breastfeeding women require a slightly higher percentage. One standard serving of sweet potatoes, which is 3.5 ounces, will give you 47% of your daily-recommended dose.
4. Vitamin A
A deficiency of vitamin A can cause deterioration to the outer parts of the eye's photoreceptors, which can damage vision. Which is why it is worrying to learn that 50% of all Americans are vitamin A deficient. Vitamin A and vitamin E, which is also found in sweet potatoes, are wonderful for eye health and may prevent eye problems in the aging process and other degenerative damage. Vitamin A, which is a fat-soluble vitamin, is also beneficial to hormone health, which is especially good for women during pregnancy and lactation.
5. Magnesium
Magnesium is very important for various functions of the body. It helps nerve function, regulates blood pressure and controls blood sugar; it is a neurotransmitter release, it energizes the metabolism and is good for protein synthesis. Many people will be deficient in magnesium but never know it since it does not show up on any blood test. This is because magnesium is stored in your bones, not in the blood.
6. Low glycemic
Sweet potatoes, however, are quite the opposite, they are very low on the glycemic index, which helps control diabetes and sugar crashes. Eating regular small amounts can help our bodies to maintain healthy blood sugar levels for people both with and without diabetes.
7. Beta-carotene
Beta-carotene is the orange-red pigment that is found in plants, fruits, and vegetables, especially colorful vegetables, such as sweet potato. This is a fat-soluble plant pigment. It is important to eat foods containing beta-carotene because the body converts it into Vitamin A. This means beta-carotene is not an essential nutrient, but vitamin A is. What is extraordinary about our systems is that the human body will only convert as much vitamin A as it needs to function properly. However, it needs the beta-carotene first to do so. Sweet potatoes have the highest count of beta-carotene amongst all other fruits and vegetables.
8. Fat-free and full of fiber
Containing absolutely zero amount of fat makes these vegetables a great food, not for weight loss alone, but they contain large amounts of fiber. Fiber is important for the digestive system and the process of foods through the body
9. Folate
The best form of folate is folic acid, otherwise known as B9. Folate is often taken as a supplement but is also found in many foods. Folic acid is good for everyone for the growth of cells in the body. It is even more important for pregnant women regarding to the development of the fetus. Folate supports DNA synthesis and can prevent neural tube defects when taken in the first three months of pregnancy.
10. Good for the skin
Eating sweet potatoes encourages glowing, healthy skin and collagen growth. Carotenoid-rich vegetables, such as carrots, spinach, and sweet potatoes can help your skin to glow. Vegetables such as these increase the red and yellow tones in the skin, which visibly brighten complexions. You need to consume extra amounts of beta-carotene vegetables every day for around six weeks. The beta-carotene in sweet potato also combats the body's free radicals, which encourage the aging process. So to preserve your skin and stop the aging process, consume more sweet potatoes.
Benefits of Yukon Gold Potatoes
By Jill Corleone Updated November 27, 2018
By Jill Corleone Updated November 27, 2018
If you're looking to add a new food to your menu but you have picky eaters in your house, try a different variety of potato. Yukon gold potatoes were developed at the University of Guelph in Ontario, Canada and they are a cross between the North American white potato and a wild yellow potato from South America. As far as potatoes go, the Yukon gold is very versatile. You can boil it, fry it and even mash it. In addition, like other potatoes, it is a good source of important nutrients.
They Are High In Vitamin C
One medium Yukon gold potato meets one half of your daily vitamin C needs, and contains nearly twice the amount of vitamin C as a regular baking potato. Vitamin C is an important antioxidant, as it protects your cells from free-radical damage. It also plays a role in the regeneration of other antioxidants such as vitamin E. Vitamin C is used for synthesis of collagen, which helps your body heal wounds.
They Boost Energy
One medium Yukon gold potato contains 120 calories, and the majority of those calories come from its 26 grams of carbohydrates. According to the McKinley Health Center, 45 to 65 percent of the calories in your diet should come from carbohydrates because they are your body's preferred source of energy. Carbs are used to fuel your brain and your muscles.
They Are High In Vitamin C
One medium Yukon gold potato meets one half of your daily vitamin C needs, and contains nearly twice the amount of vitamin C as a regular baking potato. Vitamin C is an important antioxidant, as it protects your cells from free-radical damage. It also plays a role in the regeneration of other antioxidants such as vitamin E. Vitamin C is used for synthesis of collagen, which helps your body heal wounds.
They Boost Energy
One medium Yukon gold potato contains 120 calories, and the majority of those calories come from its 26 grams of carbohydrates. According to the McKinley Health Center, 45 to 65 percent of the calories in your diet should come from carbohydrates because they are your body's preferred source of energy. Carbs are used to fuel your brain and your muscles.
Go Plant Strong!
*These statements have not been evaluated by the food and drug administration. Not intended to diagnose, treat, cure or prevent any disease. Only for educational purposes.
PLANTSTRONG Snackables - Is the Instant Pot® Really Worth It?
For recipes and full show notes, visit the episode page at: https://plantstrongpodcast.com/blog/s...
For recipes and full show notes, visit the episode page at: https://plantstrongpodcast.com/blog/s...
"Genes do not determine disease on their own.
Genes function only by being activated, or expressed,
and nutrition plays a critical role in determining which genes,
good or bad, are expressed." T. Colin Campbell, Ph.D.
Genes function only by being activated, or expressed,
and nutrition plays a critical role in determining which genes,
good or bad, are expressed." T. Colin Campbell, Ph.D.
We’re here to make PLANTSTRONG living as simple as possible and one of the topics we receive a ton of questions about is batch cooking, or prepping food for the week all at once.
Well, as the kids head back to school and we enter into Fall activities season, I wanted to talk to one of the experts about her game-changer appliance in batch cooking - the Instant Pot®.
Pam Kropf, known as TrailMomma on Instagram, is a long-time PLANTSTRONG athlete, a busy mother of two active kids, and in between her own training and coaching, she also works a full-time job.
She is the definition of time-starved, which is why we could think of no better person to have on this episode to talk about how she uses the Instant Pot® to make delicious, easy, and fast meals for her family.
We dish on:
Well, as the kids head back to school and we enter into Fall activities season, I wanted to talk to one of the experts about her game-changer appliance in batch cooking - the Instant Pot®.
Pam Kropf, known as TrailMomma on Instagram, is a long-time PLANTSTRONG athlete, a busy mother of two active kids, and in between her own training and coaching, she also works a full-time job.
She is the definition of time-starved, which is why we could think of no better person to have on this episode to talk about how she uses the Instant Pot® to make delicious, easy, and fast meals for her family.
We dish on:
- How to get started with the basics in your Instant Pot®. Not ready to cook a full meal? No problem! Use it to cook oats, rice, or quinoa for the week (3 parts water/liquid to 1 part grain). The “set it and forget it” aspect is great for a busy schedule
- The many benefits of the Instant Pot® vs. Using Your Stove
- How fast does it really cook?
- What are some easy go-to recipes for a family that is also constantly on-the-go?
Pam “Trail Momma” Kropf Shares Why She Can’t Live Without Her Instant Pot!
Creamy Cauliflower Soup
Found on page 219 of the Engine 2 Diet book
Let pressure release naturally (let the button come down all by itself) - about 10 minutes
Using an immersion blender, blend the soup to a creamy consistency.
Optional: Add Spices of your choice, example red pepper flakes and smoked paprika. I add ginger, cayenne pepper. I also add Nutritional Yeast for a cheezy taste. Yum tasting love this soup. Easy to make! :)
Creamy Cauliflower Soup
Found on page 219 of the Engine 2 Diet book
- 1 head of cauliflower
- 3 cups Yukon gold potatoes, usually 3-4 (skin on)
- 1 large onion (if you like)
- 2 large carrots
- 2 stalks of celery
- 4 cups low sodium veggie broth
- Chop the ingredients and put into your Instant Pot®.
- Add the veggie broth.
Let pressure release naturally (let the button come down all by itself) - about 10 minutes
Using an immersion blender, blend the soup to a creamy consistency.
Optional: Add Spices of your choice, example red pepper flakes and smoked paprika. I add ginger, cayenne pepper. I also add Nutritional Yeast for a cheezy taste. Yum tasting love this soup. Easy to make! :)
