Foods Alive Recipe + Newsletter for April 2008

SPINACH AND BEAN PROTEIN

“How do I know that my child gets sufficient nutrients for her/his growing body?”

This is a frequently asked question at the Foods Alive Workshops. We have lived for decades with the idea that protein deficiencies were likely if we did not eat animal based products every day, while plants as a valuable source of protein were overlooked.

So, how much protein do we actually need? Does a body builder need more protein than a triathlete? What about toddlers and teenagers?

The most esteemed nutritional research centers have set the most healthful range between 2 ½ and 8 percent of our total daily caloric intake. Babies double in size the first half year of their lives on breast milk that contains 3 percent protein. A high protein diet for children is considered detrimental to the formation of strong and flexible bones. (flexible as opposed to brittle) Personal trainers often advise their clients to eat 30% of their Daily calories in the form of protein. A sports dietician will tell athletes to eat moderate amounts of protein and swim or work out five times a week.

So does protein build muscle bulk and strength or is it increased exercise?

Protein is the hardest macro nutrient for our stomach digest and we need to have a healthy amount of acid to sufficiently access the available micronutrients. We know that excess protein makes the body very acidic. The body corrects this imbalance by borrowing calcium from our bones.

It is important to look for whole food ingredients as opposed to isolates if you incorporate protein drinks in your diet. Isolated soy products in particular are widely considered to be harmful to the digestive tract.

A Toddler between 4 and 6 years old needs 24 grams of protein a day. A 110 lb adult female needs approximately 40 grams of protein per day and an 165 lb male needs 56 grams of protein. How does this translate into meals? A 3 oz chicken breast is equal to 30 grams protein, 1 cup of green peas or lentils is equal to 15 grams protein.

Soybean and mungbean sprouts top the plant based protein charts. The bad news is that many soy products are made from GMO beans. Spinach, dandelion leaves and fresh peas are clear winners in the green vegetable section, while oats and buckwheat will also supply you with a generous amount of protein in the morning that should keep your engine burning steady until lunch time. Surprisingly, lemons and honeydew melons provide your body with protein as well as keep you hydrated and alkaline.

Sobering thought.
“Autopsies performed on children six years of age and older who died in accidents have shown that the majority exhibit fatty streaks on their arteries along with some narrowing of the coronary arteries.”

Recipe of the Week

QUINOA STIR FRY

QUINOA IS MY FAVORITE GRAIN - well it is really a seed. It helps so much to reduce cravings for other carbs.

2 cups quinoa soaked overnight in 4 cups of water.
Rinse the quinoa in the morning and place in a glass jar. Cover with a cheese cloth and secure with an elastic band. Rinse again before using in the recipe. Cook quinoa for about 10 minutes in 3 cups vegetable broth. The rinsing and soaking creates a nutty and sweet flavour to quinoa. It also increases the protein content. Remaining ingredients for the stir fry:

1 large carrot, sliced
2 stalks celery, chopped
1 onion, finely chopped
1 red bell pepper, sliced
3 cloves of garlic, minced
1 tbsp Italian herbs
2 tbsp olive oil
2 cups of spinach
Sesame seeds for garnish.

Sauté vegetables until tender. Add spinach and warm to wilt. Serve on a bed of quinoa and top with seeds

Enjoy!