kris ulland

Your Nutrition Partner

Million Dollar Vegan offered President Trump $1 MILLION to US veterans if he goes vegan for the month of January.

Make America Healthy Again is their slogan. A plant-based diet can prevent and even reverse many serious diseases, including some of America’s biggest killers: heart disease, stroke, type 2 diabetes, Alzheimer’s disease, obesity and certain cancers.

Trump won’t do it but maybe you and your family should give veganism a try. Meatless Mondays? Meatless Weekdays? Build up to it!

Join the company of some awesome people like Ellen DeGeneres, Joaquin Phoenix, Woody Harrelson, Liam Hemsworth, Moby, Forest Whitaker, Jessica Chastain, RZA, Erykah Badu, Paul McCartney, Peter Dinklage, Cory Booker, Kyrie Irving, Will.i.am, Alan Cumming, James Cromwell, Benedict Cumberbatch, Natalie Portman, and me. ūüôā

Vegetarian traditions go back thousands of years. Greek philosophers Pythagoras and Plutarch were vegetarians, as was Leonardo da Vinci and Albert Einstein. Buddhists and Hindus have been eating vegetarian for millennia.

James Wilks, in the amazing documentary, The Game Changers,¬†travels the world on a quest for the truth about meat, protein, and strength. The documentary showcases elite athletes, special ops soldiers, and visionary scientists to change the way people eat and live. This will open your eyes to a healthy alternative to eating the Standard American Diet – SAD ūüôĀ

Cardiovascular disease and stroke create more than $329 billion in healthcare costs and lost productivity, while the American diabetes Association has estimated the total cost to the economy of diagnosed diabetes exceeded $327 billion in 2017 alone.

Some of the most versatile vegan foods, including beans, rice, vegetables, tofu, and pasta, cost relatively little compared to animal-based foods. Even vegans who buy costlier products such as soy sausage and nondairy ice cream can still spend less than people who load up on beef, chicken, and fish.

Think about the foods that you eat every day. Veganizing them is easy. Beef burritos become bean burritos, pasta with meat sauce becomes pasta with marinara sauce, chili con carne becomes chili con frijoles. You are probably already eating lots of vegan foods such as oatmeal, hummus, chips and salsa, vegetable soups, and fruit smoothies. Try falafel, baba ghanoush, and other meat-free Middle Eastern treats. Asian standards include Thai coconut curry and tofu pad Thai, Chinese spring rolls, and sushi made with avocado, carrots, or cucumber. Vegan Indian foods include vegetable samosas, Pakoras, and chana masala.

There are plenty of vegan convenience foods available in the frozen foods section of your grocery store. Try Amy’s Dairy-Free Vegetable Pot Pie or Kashi’s Black Bean mango entr√©e for when you don’t have time to cook. Many canned soups are vegan – add beans or rice for a complete meal.

Or, look through the recipes available on this blog. All are vegan and gluten free!

So what would a couple of days of eating vegan look like?

For breakfast you could have a bagel with vegan cream cheese and a fruit salad with organic pineapple, mango and papaya. Or, oatmeal with dried fruit and nuts. Or, nondairy yogurt (soy, coconut, almond, cashew – so many choices!) with a slice of teff bread (today’s Food and Recipe of the Week) and nut butter with sliced banana and a sprinkle of cinnamon. Try a tofu scramble with mushrooms and spinach. Check out the March,13, 2019 Food of the Week – Egg Substitutes.

For lunch, make a pita bread stuffed with hummus, cucumber, tomatoes and spinach or chopped chard. If you are gluten-free, smash avocado onto a slice of your favorite gf bread and add cucumber, tomatoes and herbs. Canned vegetarian chili topped with nondairy sour cream and sliced apple! Or, curried quinoa with apricots, cashews, and green onions with a clementine. Check out my Sweet Potato Black Bean  Burger Recipe with a side of baked sweet potato fries.

For dinner try the tempeh recipe from a couple of months ago with a side of garlic-y green beans. Cook farfalle (gf pasta is available in most grocery stores. I like Brown Rice Pasta from Pasta Joy) with sun-dried tomatoes and toasted pine nuts with a side of sautéed spinach with fresh lemon. Try the curried chickpea stew in the Recipes of the Week (next week) with a crisp green salad.

We need to stop thinking that meat = protein and start thinking of it as a much higher cholesterol, higher saturated fat and second hand source of getting our protein.

100 grams of Beef               VS              250 grams of Black Beans

  • 22 g of Protein ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 22 g of Protein
  • 12 g of Saturated Fat ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 0 g of Saturated Fat
  • 300 Calories ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 330 Calories
  • 0 g of Fiber ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 22 g of Fiber
  • 2.5 mg of Iron ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 5 mg of Iron
  • 16 mg of Calcium ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 123 mg of Calcium
  • 23 mg of Magnesium ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†171 mg of Magnesium
  • 74 mg of Cholesterol ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 0 g of Cholesterol
  • $3.00 per 100 grams ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† $0.50 per 100 grams
  • 1500 L of Water ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†300 L of Water

Try veganism for your health. Hopefully, in time, you will adopt it permanently for the animals and the planet.

Researchers from the University of California-Riverside calculate that cooking just one charbroiled burger causes as much pollution as driving an 18-wheeler for 143 miles.

A Loma Linda University study shows that vegan have the smallest carbon footprint, generating a volume of greenhouse gases 41 percent smaller than that of meat-eaters and 13 percent smaller than that of vegetarians.

The Pew Environment Group estimates that the 5523 million chicken raised and killed each year in Maryland and Delaware alone generate enough waste to fill the dome of the U.S. Capital about 50 times a year – once a week. Just one cow can produce 140 pounds of manure each day. Factory-farm waste seeps into out waterways, sickening people and killing aquatic life.

In Brazil, the world’s largest beef exporter, the amount of Amazon rainforest slashed and burned to create grazing land for cows grew by approximately 10 million hectares – an area the size of Portugal – during a ten year period according to a Greenpeace report.

Pigs are smarter than dogs and learn to sit, jump, fetch, and respond to other commands. They are so smart that they can learn to play video games, performing better than some primates. Cows can learn to push a lever to operate a drinking fountain when they are thirsty or press a button with their heads to release grain when they are hungry. The University of Cambridge found that when cows figured out how to open a gate to obtain food, they got so excited that they jumped for joy. I have watched them play ball with a dog, running through a field together. Studies have shown that fish are fast learners and form complex relationships. They “talk” to one another and can count, tell time, and “garden” (damselfish tend to and harvest algae gardens). Chickens are so smart that with in hours of hatching, they’re able to perform mental feats that would baffle a human child. Newborn chicks can count to five, and by the time they are two weeks old, they can navigate using the sun. Very young chicks are able to understand that objects hidden from view still exist, a concept that babies don’t grasp until they are a year old.

Vegan Starter Kits with a health and nutrition guide are available at MillionDollarVegan.com.

Whether you chose to go vegan for a day, a week, the month of January, or forever, use the Food and Recipe of the Week as a tool to begin.

Teff

Teff is an ancient grain from Ethiopian highlands.  It is both gluten-free and hypoallergenic. As the smallest grain in the world (about the size of the period at the end of this sentence), its germ and bran account for a large percentage of its volume, making for a greater concentration of nutrients. It is naturally high in minerals and protein and is considered to have an excellent amino acid profile, with lysine levels higher than in wheat or barley. It has a malty, rich flavor.

Teff was first domesticated in Ethiopia more than 3,000 years ago, and today it is the most widely planted crop in the country. About 6.5 million Ethiopian households grow teff, which accounts for nearly 15 percent of all calories consumed in the country ‚Äď much of it in the form of injera, a tart, spongy flatbread that is served with most meals. More than 90 percent of the world‚Äôs teff is grown and consumed in Ethiopia.

Most of the teff found in North America and Europe is grown in places like Idaho, the Netherlands, Australia and India. That’s because the Ethiopian government mostly forbids its farmers from exporting teff in a bid to keep the grain affordable at home.

Teff has long been a dietary staple for Ethiopia’s legendary distance runners, like the Olympic gold medalist and world record holder Haile Gebrselassie, who called teff a secret to the success of Ethiopian runners. Endurance athletes like the grain because it’s naturally high in minerals. People who can’t tolerate gluten use teff as an alternative to wheat. I recommend teff as a way for Americans to introduce more whole grains into their diets.

It is a health-conscious choice for consumers who have been gravitating to ancient grains like farro, quinoa, spelt, amaranth and millet because they are nutrient dense and have not been genetically modified.

One study of 1,800 people with celiac disease found that those who regularly ate teff reported a significant reduction in symptoms. Another study led by scientists at Manchester Metropolitan University in England found that female runners with low iron levels who were assigned to consume bread made from teff every day for six weeks had improvements in their iron levels.

The study’s lead author, Dr. Ieva Alaunyte, a registered nutritionist and former competitive runner, said she designed the study because iron deficiencies are especially common among female runners and endurance athletes and teff seemed like a good dietary solution.

Health Benefits of Teff:

  1. Anemia: Helps regenerate iron in blood, offering about 30% of your daily value of iron.
  2. Digestion: Thanks to the fiber, this will help with supporting regular bowel movements.
  3. Weight: One serving of teff provides about 30% of your daily value of copper, a nutrient that supports healthy weight and energy production. Thanks to the fiber and modest calories, teff can help you feel full and satisfied with fewer calories.
  4. Energy: Copper also increases energy levels, being involved in the synthesis of ATP (your body’s energy molecule that is produced in your mitochondria). Copper also helps liberate iron from protein. This helps with fatigue, especially if you are anemic. Teff is loaded with manganese, which is a mineral that helps with producing digestive enzymes responsible for a process called gluconeogenesis. Gluconeogenesis supports energy, breaking down protein into amino acids, and then into sugar for fuel. This process supports balanced blood sugars and stable energy. Studies have shown that mice who consume enough manganese display better mitochondrial health.
  5. Fitness: Teff is a great source of protein, which supports lean muscle mass. The copper found in teff also helps relieve muscle and joint pain while minimizing inflammation.
  6. Heart health: In the process of digesting teff’s insoluble fiber, you will eliminate more cholesterol particles and fats before they are re-absorbed from your intestines. Additionally, teff is rich in vitamin B6, which maintains healthy blood vessels. Vitamin B6 reduces the risk of heart disease by regulating an amino acid called homocysteine. Homocysteine is produced from protein intake, and promotes inflammation. High homocysteine is a significant risk factor for heart disease. Vitamin B6, along with folate, help to prevent homocysteine from accumulating and damaging your blood vessels. Additionally, Vitamin B6 helps manage blood pressure and cholesterol.
  7. Blood sugar control: Teff slows insulin release in your bloodstream. One serving of teff provides you with 100% of the manganese you need for health.  Manganese can prevent high blood sugar levels, and is essential in diabetes management.
  8. Bone health: Teff is a great source of manganese and calcium, minerals that help maintain bone mass. Manganese helps form hormones and enzymes involved in bone metabolism.
  9. Detoxifies: Insoluble fiber isn’t absorbed. It passes through our digestive tract, taking with it toxins, metabolic waste, damaging fats and cholesterol particles.
  10. Pre-Menstrual Syndrome: Helps reduce PMS symptoms. Minerals such as phosphorus and magnesium play a big role in reducing cramping and pain during PMS and menses. Additionally, women who feel sluggish around menstruation may find that teff helps with their energy.
  11. Gluten-free: Teff is a wonderful choice on the gluten-free meal plan!

How to Buy

Both teff flour and the grain can be found in most co-op in the bulk section. Bob’s Red Mill has it packaged which you will find it in the baking section of your market. You can order teff from, Vitacost,¬†¬†an online market.

Teff comes in a variety of colors, from white and red to dark brown.

 

How to Store

Store uncooked teff grains in a cool, dry place in a tightly sealed container. It will keep for up to one year if properly stored. Once cooked, store teff in the fridge for up to five days.

 

How to Cook

Teff may be soaked overnight, but soaking it for a full 24 hours is considered best. Mix teff with the warm water mixture, cover and let sit for 7 to 24 hours.  Drain teff through a cheese cloth or a strainer with VERY small openings. Teff is tiny!

Uncooked, whole grain teff can be used in baking (cakes, breads, muffins, etc) much like you would use seeds. Teff is also a great addition to soups and stews. It serves as a nutritious thickening agent, making it great for heavier, cool-weather meals.

To cook on its own, put 1/2 cup teff grains, 2 cups water, and pinch of salt in a saucepan. Bring contents to a boil and then reduce the heat and simmer for about 15-20 minutes or until water is absorbed. Remove from the heat and let stand for about five minutes. You can then use it in a similar fashion as quinoa or oats.

 

 

Dark Teff Bread

Nourshing Meals by Alissa Segersten

1 8 x 4 Loaf Pan

Ingredients

1 ¬Ĺ cups warm water (100 to 110 degrees F)
1 package dry active yeast (2 ¬ľ teaspoons)
1 teaspoon organic cane sugar or maple sugar
4 tablespoons extra virgin olive oil or avocado oil
3 tablespoons honey or maple syrup
2 tablespoons ground flax seeds
2 cups teff flour
¬Ĺ cup arrowroot powder
¬Ĺ cup tapioca flour
1 ¬Ĺ teaspoons xanthan gum – can be substituted with¬†cornstarch, an ideal substitute when used in baked goods, or use arrowroot – you will need 1 3/4 teaspoon of arrowroot for this recipe ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†¬†¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†¬ľ teaspoons sea salt

Instructions

Oil an 8 x 4-inch loaf pan (I use glass).

Place the warm water and teaspoon of sugar into a small bowl (a 2-cup liquid measure works well). Make sure the water is the right temperature. If the water is too cold the yeast will not become active and if the water is too hot it will kill the yeast. Add the yeast and stir. Proof the yeast by allowing it to stand for 5 to 10 minutes. It should become bubbly, if not start over with fresh yeast and water.

Add honey or maple syrup, oil, and ground flax seeds. Stir well with a fork or wire whisk until it feels a bit like egg whites. The warm water will cause the flax to form a gel which helps to bind this bread.

In a large bowl, add the teff flour, arrowroot powder, tapioca flour, xanthan gum, (if you are using or cornstarch or more arrowroot), and sea salt. Combine the flours with a wire whisk. Pour the wet ingredients into the dry and whisk them together as you are pouring to avoid lumps. Continue to whisk for another 60 seconds or so, or until the dough thickens and becomes smooth. You may need to finish mixing this with a large wooden spoon as the teff flour will absorb a lot of moisture.

Transfer dough to the oiled 8 x 4-inch loaf pan using a silicone spatula; shape into a loaf form using the spatula. Place pan, uncovered, in a very warm spot to rise. I like to place boiling water into a 9 x 13-inch pan and then place the bread pan inside of that. Let rise for about one hour or until doubled in size. Preheat oven to 350 degrees F.

After the bread has risen, place loaf into the oven and bake for 35 to 40 minutes. Allow to cool for about 10 minutes in the pan and then remove and place onto a wire rack to cool.

Resources

https://plantproof.com/black-beans-vs-steak/
https://www.tandfonline.com/doi/abs/10.3109/13590849409003592
https://www.ncbi.nlm.nih.gov/pubmed/16094059
https://www.ncbi.nlm.nih.gov/pubmed/29438460
http://namastenutritionist.com/11-health-benefits-of-teff-grain/
https://books.google.com/books?id=HYoZBQAAQBAJ&lpg=PA1&ots=3nC7SCUkqE&dq=health%20benefits%20of%20teff&lr&pg=PA1#v=onepage&q=health%20benefits%20of%20teff&f=false
https://link.springer.com/article/10.1007/s13197-012-0745-5
https://onlinelibrary.wiley.com/doi/abs/10.1111/brv.12225
https://www.ajol.info/index.php/ajfand/article/view/118295
https://www.sciencedirect.com/science/article/pii/S0733521011001603
https://pdfs.semanticscholar.org/c309/acddcb73f695a69bb85da54efbfbbd10ddb6.pdf
http://teff.es/upload/file/is-teff-the-new-super-grain_-the-new-york-times.pdf
https://www.organicfacts.net/health-benefits/cereal/teff-grain.html
https://www.precisionnutrition.com/encyclopedia/food/teff
https://www.thekitchn.com/how-to-make-whole-grain-teff-porridge-cooking-lessons-from-the-kitchn-200038

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