Once you tell people you are eating a Whole Food Plant Based diet, the first question you will be asked is, "Where do you get your protein?" As I have mentioned before, my favorite response is, "The same place rhinoceros, elephants, giraffes, and horses get theirs, from plants!"
To most Americans, eating healhtier means choosing low-fat and low -cholesterol items. Of course, the food industries respond by providing foods low in these two components. But when fat content is lowered in your diet, protein content is usually increased, especially animal protein. Now, the meat and dairy industries bombard us with brilliant marketing campaigns touting how wonderful meat and dairy is, making protein the "all American" nutrient. Research demonstrates otherwise. The medical truth is simple: Excess proteins, especially from animal products, place a serious burden on your health and promote diseases.
To most Americans, eating healhtier means choosing low-fat and low -cholesterol items. Of course, the food industries respond by providing foods low in these two components. But when fat content is lowered in your diet, protein content is usually increased, especially animal protein. Now, the meat and dairy industries bombard us with brilliant marketing campaigns touting how wonderful meat and dairy is, making protein the "all American" nutrient. Research demonstrates otherwise. The medical truth is simple: Excess proteins, especially from animal products, place a serious burden on your health and promote diseases.
Now, please do not misunderstand me, we need protein for growth and repair of tissues. However, we do not need anywhere near as much as many people believe. The problem is this, when we take in more protein than our bodies need, the excess protein is not stored. We excrete it from our body through our kidneys. In the process or excretion, our body loses the ability to retain calcium, and large amounts of this bone-building mineral are lost. When we have excess minerals present in urine, kidney stones form. Not to mention, excess protein found in a typical American diet injures people's kidneys and liver.
Research shows the damage done by animal protein can be detrimental. However, the good news is we can prevent this damage from happening, stop any further damage from occurring, and most times, reverse the damage that's been done. How?? Stop the animal products....it's that simple!!
As I have mentioned before, beans are a powerhouse full of protein and fiber. Meat has more protein than our bodies can handle, ZERO fiber, and come packaged with saturated fat and cholesterol. Hmmmm......
Two recipes today come from The New McDougall Cookbook. Give these easy recipes a try!
SPICY RED BEANS
2 cups red beans
3 onions, chopped
8 cloves garlic, crushed
1 4 oz can chopped chilies
1 jalapeno pepper, seeded and chopped, (optional)
1 16 oz can whole tomatoes, chopped with liquid
1 15 oz can tomato sauce
2 stalks celery, chopped
6 cups water
2 T chopped fresh parsley
2 T paprika
2 t pepper
6 bay leaves 1 t dried oregano
1 t dried rosemary
1 t dried thyme
1 t dried marjoram
1 t dried savory (I don't have this spice so I would leave it out)
1 t dried tarragon 1 t dried basil
1 t Tabasco (if desired)
Combine all of the ingredients in a large pot or slow cooker. Simmer over medium-low heat until the beans are tender. This will take about 3 hours on top of the stove and 8-10 hours on high setting of a slow cooker.
NOTE: This recipe freezes well in a tightly covered container. Thaw overnight in the refrigerator and reheat on top of the stove or in the microwave.
BLACK BEAN BURRITOS
2 cups cooked black beans
1/4 c chopped onion
1/4 c fresh salsa
1 tomato, chopped
3 scallions, chopped
8 whole-wheat tortillas
Place the beans, onion and 1/4 cup of the salsa in a saucepan and heat through. Place a line of bean mixture down the center of the tortilla. Add tomato and scallions, (or anything else you prefer), and roll up.
NOTE: You could add brown rice and an extra 1/2 cup of salsa to the saucepan with the beans and heat through.
There are so many different things you can do with beans...from bean dips to hummus, to spreads on sandwiches...sprinkle them on salads, put them in soups and stews...I use them for everything! Experiment with the wide variety that are available to us everywhere. If you are more comfortable trying them from a can, do that. However, once you make them yourself, (it's so easy), you will prefer your own. But, there is nothing wrong with using them from a can when you are in a hurry and just don't have any made. Just make sure you drain and rinse beans from the can.
How do you know if you like beans or not if you don't try them?
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