Category: Lifestyle

almond-milk-healthy-living-zebra-organics

Non-Dairy Milk Alternatives – Which is right for you?

The industry for non-dairy alternatives to milk has grown exponentially in the last decade. In fact, worldwide sales doubled between 2009 and 2015 to $21 billion.

Buying milk from the supermarket is not as straightforward as it used to be. We aren’t just limited to full cream and skim; there’s a whole world of non-dairy options available. The most popular alternatives are derived from soy, almond, rice, coconut, cashew and macadamia. Oat, pea and hemp milks are also making appearances. Next time you’re at the supermarket, peruse the options and you’ll be surprised at the selection. Non-dairy alternatives are not only popular for those with allergies or intolerances to cow’s milk; they have become a lifestyle choice.

Tip: Look for “calcium fortified” varieties, which contain similar amounts of calcium to cow’s milk.

Healthy Non Dairy Almond Milk

Almond Milk

This is a fabulous alternative for vegans, as it’s lactose-, soy-, and dairy-free. If you have ever tried to purchase almond milk from the supermarket, you may have struggled to choose between the refrigerated options and long-life options. The only difference is that they have been pasteurized differently. Without getting too technical, they use either UHT (ultra high heat) pasteurization or HTST (high-temperature short-time) pasteurization. The UHT processing for shelf milk doesn’t actually deplete key nutrients like protein and calcium. (Fitness Magazine goes into depth about this).

If you’re tossing up between brands, the best way to choose is to do a direct comparison of the almond content. The unsweetened option is your best bet.

The not so good news

The thing about almond milk is that it’s not so great for the environment. It takes five litres of water to grow one almond. Around 80 per cent of the world’s almonds are produced in California (Almond Board of California) and the state suffered from a drought for more than five years (California Water Science Center).

According to estimates from Euromonitor International, almond consumption grew 15 per cent from 2012 to 2017 and growth is predicted to continue rising through to 2021 by 4 per cent annually.

Oat Milk

With the market growth in lactose-free alternatives comes the rise in the lesser-known oat milk. Made from steel cut oats mixed with water, oat milk is nut-free, high in fiber and has a neutral and creamy flavor. It requires six times less the amount of water to grow than an almond, making it much more sustainable to produce. Sweden-based Oatly was the world’s first producer of oat milk and has been making it for about 30 years. It has made its way into cafes in the United States and has been praised by coffee drinkers for its taste and consistency. Unlike soy milk, it reacts well to heating and doesn’t curdle.

raw-milk-organic-zebra-organics

Raw milk

Raw milk is a growing food fad but sales are restricted. In 17 states, raw milk is allowed to be purchased on the farm on which it was produced. Only 13 states in the US (which includes California) are allowed to sell their milk in retail stores. Selling and purchasing raw milk in Canada is illegal. Read more here. There is a long history and debate surrounding legalizing raw milk in the United States. Raw milk is unpasteurized, a process where milk products are heated to make them safe for drinking. Public health authorities claim that there is a risk of illness from raw milk consumption. Others swear by it and advocate the benefits. The Guardian investigated this further. If you’d like to learn more, we encourage you to watch the “Milk Money” episode as part of the “Rotten” Netflix documentary series.

Rice Milk

Rice milk is made from brown rice and commonly found unsweetened. It is often available in different flavours, much like almond milk. It’s low in fat and generally tastes sweeter than cow’s milk. Research suggest it lowers cholesterol and hypertension, and has anti-diabetic, anti-inflammatory, anti-oxidative effects.

Hemp, soy, coconut, macadamia, cashew and pea milks are also great non-daily options. We recommend you do further research to ensure that you are choosing the best option for you. If you enjoy making your food from scratch, read our post on Homemade Nut Milk.

Sprouted Organic Food | Zebra Organics

Interview with Joshua, Founder of Living Intentions

This week we spoke with Joshua McHugh, founder of Living Intentions, a raw food company based in California. We wanted to learn more and find out what they’re up to.

In case you aren’t familiar with them, Living Intentions were among the early pioneers of the modern sprouted food movement. Over a decade ago Joshua began offering sprouted, activated foods under his Living Intentions brand. He has stayed true to his name, in both his intent to offer clean, nutrient-rich, excellent tasting nuts and seeds and to assure his customers are getting living foods via their sprouting/activation techniques.

Living Intentions | Organic Food, California

What inspired you to start the company?

Many things! I really wanted to start a food company creating innovative snacks that were healthier than the alternative out there. This really kept me on the forefront of sourcing high-quality unique ingredients and herbal extracts from other functional foods.

What are the main benefits of a raw food diet? Would you encourage everyone to try it?

I would recommend anybody try it as part of a balanced lifestyle, I really preach the 80/20 rule: 80% raw, 20% cooked. It’s all about the enzymes. Enzymes create a pathway for the body to rejuvenate and heal.

What product can you not live without?

Two items, Sprouted Pumpkin Seeds and our new Superfood Popcorn.

Tell us how you do what you do in an environmentally friendly fashion.

Well first off, 99% of the ingredients we source are organic. We also source “transitional almonds”. “Transitional” is the process from conventional to organic and all farming is done in accordance to organic methods. We have helped a handful of farms move from a conventional crop to an organic crop over the last 15 years.

What’s been the biggest challenge you have faced since you launched the company? 

Business is a roller coaster, and things are coming at you from all angles. I’m not sure if there is one specific challenge, however, you just have to take it as it comes and work your way through the process of learning.

Who (or what) inspires you?

I am inspired by innovation. Whether it’s food music or anything else I feel like being at the forefront of any movement takes a lot of courage, strength and perseverance. That’s what inspires me.

What’s the best piece of advice you can give to someone that wants to make healthy food choices?

The best advice is actually really simple but under utilized in today’s crazy world. Feel your food! Feel what you’re putting in your body, as it knows what’s good for you and if you can learn to listen to it, you will be a super healthy person.

“We’ve been selling Living Intentions since Zebra Organics was founded in 2007. I first tried them an Erewhon Natural Foods in LA, when they first came out over 10 years ago, and fell in love with the flavors and quality” – Randy Olsen, founder of Zebra Organics.

“I admire that Joshua and his company always have, and continue to, strive to educate people on the value of sprouted / activated / raw / living foods and the nutrient / health value of such foods.”

View our favourite products by Living Intentions here.

Learn more about sprouted foods.

Organic Coffee | Zebra Organics

Organic vs. Conventional Coffee – How big is the difference?

Coffee lovers are very particular about the flavour, aroma and origin of their brew. These are among the differences between one brand and another, but one of the biggest differences is whether the coffee is organically or congenitally grown.

You may already choose organic in the shopping aisle but why should you go organic for your brew?

To meet demand for one of the most sought after commodities in the world, farming methods have evolved to maximise production – often to the expense of the environment.

Avoid toxic chemicals

Conventional coffee is doused in pesticides, herbicides, synthetic fertilisers and more (check out this Finnish study). Farmers are exposed to these chemicals while spraying the crops and harvesting them. These highly toxic chemicals are damaging to our health and the chemical residue in the air may impact surrounding communities.

Better for the environment

Organic coffee is grown and produced chemical and synthetic fertiliser-free, meaning our beans, air, land and water are cleaner.Grown with organic fertiliser such as compost, chicken manure or coffee pulp, organic coffee production emits less carbon than chemical farms.

Tastes better

Coffee connoisseurs claim that it has a richer, fuller flavour than congenitally grown coffee.

Organic coffee grows better in the shade, which means coffee plantations can exist without destroying forests and animal habitats. Coffee was traditionally grown in the shade but growers shifted to the sun to increase yield.

Zebra Organics supports coffee growers by supplying fair trade coffee. Instituted to provide growers with better conditions and a higher profit margin, fair trade rules indicate that the coffee importer must have a direct relationship with the grower.

The organic coffee market has grown in popularity because people want to drink something they can feel good about. As a purchaser of organic coffee, you are supporting heathy ecosystems, sustainable farming methods and high quality coffee.

Fast facts

  • Coffee is the most respected beverage in the world. The coffee exporting business is worth a whopping 20 billion dollars. After crude oil, it’s the most sought after commodity on the planet.
  • Coffee is grown in more than 50 countries in South and Central America, Asia, Africa and the Caribbean. 90 per cent of the world’s coffee is produced by developing countries. The top three producers are Brazil, Vietnam and Columbia.
  • 90 per cent of Americans consume coffee every day.

Zebra Organics carries organic and fair trade coffee by Joshua Tree Coffee Company.

BGreen food Team, Organic Health Food, Zebra Organics

An Interview with Alan Sklar, co-founder, BGreen Foods

In today’s day and age, a gluten-free lifestyle is growing in popularity. Even if we aren’t required to eliminate it from our diet for health reasons, many of us are choosing to. (In the USA, this number tripled between 2009 and 2014 according to the Journal of the American Medical Association Internal Medicine).

To learn more, we spoke to Alan Sklar, one of the founders of BGreen Food, a producer of 100% organic, non-GMO, naturally gluten-free foods since 2012.

What triggered your interest in gluten-free and organic foods?

I’m celiac myself. That’s how it all came about. I couldn’t find good tasting food that was good for me. I realized that a lot the food we consume contains added sugar and is filled with corn. I wanted good food that was non-GMO, non-artificial and healthy.

[Wondering what’s wrong with corn? It’s starchy food that’s high in cellulose, a fiber that is difficult to digest. Due to its high glycemic index, it can cause intense blood sugar spikes, which can ultimately make a person feel more hungry].

Would you recommend gluten-free foods to anyone? Or only people with intolerances?

Yes. Try going gluten-free for two weeks and let your body tell you how you feel. You’ll find articles that discourage a gluten-free diet if you are not Celiac because of a loss of nutrients. This isn’t true.

[There are many gluten-free grains including quinoa and buckwheat that are a great source of protein and fibre].

Be sure to read the labels, as not all gluten-free foods are created equal. I recommend avoiding those with added sugar and fat.

How do you ensure you’re sourcing the highest quality food?

Most farms that we source from are in very rural areas, far from anything else. The reason for this is because there’s a reduced risk of contamination. Most people aren’t aware that most of the corn in USA is genetically modified. If Monstanto has a farm down the street, who is teaching the birds and bees not to migrate from toxic fertilized crops to migrate to organic crops? I take aerial photos of the products we’re using to make sure they are not cross contaminating with toxic substances.

Can you tell us about the farms you source from? 

We have a really wonderful relationship with a farm in northern China near the Russian border. It’s located near the longest river in China, in a very rural area. That river feeds minerals to a beautiful mountaintop where our black rice is grown. It’s cultivated by hand with wicker baskets, without the use of machinery.

The farmers have the utmost respect for the rice and their ancestors that originally planted it. Once they accidentally spilt some grain but refused to proceed until they had retrieved it all. The way in which they cultivate and harvest rice has been passed down from generation to generation. This family and farm really care about what they do. You don’t get that in this kind of world.

I’ve never seen black rice look as beautiful as it does when it comes from this farm. It’s like every grain is sparkling. We’ve tried to source this rice from elsewhere but we always find it’s got a brown, white or red tinge. It’s not as pristine as this rice.

BGreen Organic Food, Zebra Organics

You offer a few different types of pasta. What’s your best seller and why?

Since 2012 we’ve been offering five types of pasta (and black rice). The best seller would have to be the buckwheat pasta. It contains 12 grams of plant protein per serving, which is very important to vegetarians. It’s like eating one hard-boiled egg. Body builders love it, as well as vegans and vegetarians that are looking for more plant protein.

Black rice, BGreen Food, Zebra Organics

For those that haven’t tried black rice pasta, can you tell us a bit about it? What makes it black? 

Black rice is black due to the heavy concentration of minerals it contains. It accounts for approximately 10 per cent of the rice grown in the world. It’s known as the “forbidden rice”, as centuries ago it was reserved for Chinese royalty only. Nobody else could eat it.

It takes us two weeks to turn black rice into black rice pasta. That’s how long it should take but I’ve heard of some companies cutting corners and only making the pasta in 20 minutes. We invest the proper time and energy to create a high quality product. We are required to test for carcinogens three times to ensure the product doesn’t arsenic. We’ve been able to craft a product that contains 100 times less than what’s allowed by FDA standards. 

What product can you not live without? 

I would say the black rice and buckwheat pasta. Our black rice pudding recipe is really popular. It’s vegan and is made with coconut milk, vanilla, orange zest and coconut sugar.

What sets you apart from other organic food companies?

Our dedication to knowing that our products are gluten free, non-GMO and organic. We don’t deviate from that at all. A lot of companies have two or three gluten free or organic products to offer but the rest are full of sugar. We are fully committed to only offering 100% organic, non-GMO, naturally gluten free foods.

Our products are rich in nutrients and are flavorful. That combination is hard to find. We’re fortunate enough to produce food that people thrive on. They literally feel the energy of eating pure buckwheat products, compared to something else. I’m proud of what we produce and how clean the food is.

What’s coming down the pipeline for BGreen?

There is a black bean pasta that we are looking at creating. Stay tuned for more details!

How do you see the health food industry evolving and what role will BGreen play?

My ambition is to make organic, gluten-free, non-GMO foods mainstream and priced right. I don’t want people to think these are hippie herbal foods. I want them to know that they taste great and they feel great when they eat them.

These days we eat so many foods that are GMO and are very processed. A lot of people go through life without being aware of why they have migraines or why they have bloating. These are minor issues in this day and age but they are often related to what we put in our body. People don’t realize that they don’t need to eat as much when they eat nutrient-rich foods, compared to empty calories. Be sure to read the labels on packaging so you know what you’re eating.

Interested in trying BGreen Food? View the selection.

Sprouted beans, Healthy Nutritional Food

Don’t Doubt the Sprouts

Sprouted Foods – Are they actually healthier?

Have you started to notice sprouted foods in grocery stores? Sprouted trail mix, pasta, nuts, seeds, bread – they are popping up everywhere. Are they actually more nutritious than non-sprouted plant foods? We’ve done the digging to find out the basics.

What is Sprouted?

When you think of sprouts, alfalfa and bean sprouts may be the first that come to mind but these are just the tip of the iceberg. Every sprouted food is a type of seed. Picture sunflower seeds, pumpkin seeds and flax seeds – but that’s not all. Chickpeas, green peas and split peas are seeds as well. Some grains, including lentils, are known as a “pulse” which means they are harvested for their seeds. These can also be sprouted, as well as some legumes, quinoa, oats and nuts.

Sprouted Foods, Healthy Food, Nutritional Food


How Sprouting Works

Sprouting is the process of bringing a seed to life. You are most likely familiar with how seeds work. They consist of the raw materials that grow into a new plant when temperature and moisture conditions are ideal. Sprouted foods are essentially seeds that have begun to grow but aren’t baby plants yet. If a food is sprouted, it’s still very much living and growing.

Once a seed sprouts, the nutritious properties of the seed are released so the baby plant has more energy to grow. The theory behind eating sprouted foods is that those nutrients are more available to us as well, and they are easier to digest.

The sprouting process involves soaking the seeds, nuts or grains in water and rinsing them repeatedly until they begin to grow a tail-like feature. This mimics Mother Nature’s process of turning a seed into a plant. For most seeds, nuts, grains and legumes the sprouting method is more or less the same; it’s just the time that varies.


The Benefits


Enhanced nutritional value

The biggest benefit of sprouted foods is their enhanced nutritional value, as we mentioned above. Studies show sprouted cereal grains are higher in amino acids and B vitamins and contain less starch.


Improved digestion

Sprouted foods improve digestion. The raw materials in the food that become available when it’s sprouted come in enzyme form. Enzymes are crucial to digestion, as they are responsible for breaking down the food and increasing the absorption of nutrients. They would be a good choice for someone with a sensitive gut.


Enhanced natural flavours

Sprouting often enhances natural flavours without compromising nutritional value. We recommend Living Intentions for their sprouted seeds and trail mixes. Sky Island Organics offers a great selection of sprouted trail mixes and nuts, including walnuts, cashews, pecans, almonds, pistachios and brazil nuts. View their selection.


Scientific research

Promising scientific research exists about the benefits of sprouted foods. A study by the International Plant Grower’s Association outlines the benefits of eating sprouted foods and their anticancer properties. The Whole Grains Council lists additional benefits.


Sprouting at home

Sprouting is not difficult, but there is a risk of bacterial contaminiation. There are some great online resources for sprouting foods at home. Seeds should be purchased from a certified supplier and the seeds and container should be sterilized before sprouting.

Top 5 of our Favorite Farmers’ Markets in the USA

There are so many reasons why one should visit a farmers’ market. What we love most is all the freshly picked produce of course, and the rare opportunity to chat to the farmer directly – you might learn about new ways to store and prepare your favourite foods! Every trip to a farmers’ market ignites a new story. All these markets are charming, in beautiful settings and have their own unique personality.

Farmers market, healthy eating

1. Santa Fe Farmers’ Market, New Mexico

Located at the historic Santa Fe Railyard in Santa Fe, New Mexico, this market is one of the best around that features local agriculture of Northern New Mexico as well as a variety of chilies, foods and an abundance of sauces made from recipes that have been passed down from generation to generation.

More than just a farmers’ market, you’re in for a truly unique experience. Added bonuses include health screenings, food demonstrations, samples of healthy, affordable meals and even the occasional exercise class.

Location: 1607 Paseo De Peralta, Santa Fe, New Mexico
Hours: Tuesdays and Saturdays 7:00 a.m. – 1:00 p.m., Wednesdays 3:00 p.m. – 7:00 p.m.

Visit their website

 

Wheatgrass shot, Maui Farmers Market, Hawaii, Healthy Eating
Picture by Steven Depolo via Flickr

2. Upcountry Farmers’ Market, Maui, Hawaii

Operating for more than 40 years, this is a magical market has an abundance of organic vegetables (you almost have to go out of your way to find a conventional vegetable on Maui). There are many community chefs that make a variety of vegetarian, vegan and raw foods sold at this market. Apart from fresh, locally grown organic produce you’ll find coconuts, macadamia nuts, fresh fish, tropical flowers, plants and trees, Maui-grown coffee, Lilikoi butter, plus a bunch of new offerings weekly. Check out HawaiiOnTv’s coverage of the Farmers’ Market.

Location: 55 Kiopaa St, Makawao, Maui
Hours: Saturdays 7:00 a.m. – 11:00 a.m.

Visit their website

 

farmers market, healthy eating, healthy living, palm springs

3. Palm Springs Farmers’ Market, California

Our very own Palm Springs Farmers’ Market is part of a seasonal trio of markets called the Coachella Valley Certified Farmers’ Markets. It is open year-round the other two in the valley close for the hot summer season. Although Zebra Organics and Palm Springs are situated in the Sonoran Desert, we are surrounded by a profound variety of very nearby climates that provide the perfect growing conditions for a diverse range of produce. Although this market is smaller than those in larger cities, the quality of produce is outstanding – it will make you want to get out your blender and food processor and whip up your favourite dish.

Location: Palm Springs Pavilion, California
Hours: Saturdays, 8:00 a.m. – 12:30 p.m.

Plus a new Summer Market at Westfield Palm Desert, California
Hours: Sundays, 9:00 a.m. – 1:30 p.m.

Visit their website

 

farmers market, heritage cheese, new york city

  4. The Union Square Greenmarket, New York City

Featuring more than 140 regional farmers, fishers and bakers in peak season, this world famous market is open a few days a week and is always a special treat. It is an oasis in the city that provides an escape from the hustle bustle of urban life. It’s known for its fresh fruits and vegetables, heritage meats, award-winning farmstead cheeses, artisan breads, jams, pickles, fresh-cut flowers and plants, wine, ciders, maple syrup and more.

You can’t beat the electric atmosphere in one of New York’s greatest public spaces. As many as sixty thousand people a day flock to the market, from shoppers that come to chat with farmers, to students of all ages that come to learn about seasonality. Since its debut in 1976 with just a few farmers, this market has grown exponentially. Keep your eyes peeled for cooking demonstrations by some of New York’s most popular local chefs.

Location: Union Square, E 17th St & Broadway, New York City, NY
Hours: Mondays, Wednesdays, Fridays and Saturdays 8:00 a.m. – 6:00 p.m.

Check out their website

 

Eggs, Farmers Market, California, Healthy Eating
Picture by Foodlander via Flickr

5. Santa Monica Wednesday Market

Welcome to the largest grower-only certified organic market in Southern California. Spread out over four city blocks, Santa Monica’s Wednesday market showcases 75 farmers and a vast selection of goods. Three growers have set up shop here since 1981 when the market first opened; Flying Disc Ranch in Thermal, Mike and Sons Egg Ranch in Ontario and Scotts Farms in Dinuba. Chefs from across Los Angeles gather at the market for the first fresh pick of goods. The quantity and quality of produce is astounding!

Location: Arizona Avenue, between 4th & Ocean, Santa Monica
Time: Wednesdays 8:30 a.m. – 1:30 p.m.

Hydration, Fruits, Vegetables, Healthy Diet

Top Hydrating Fruits & Vegetables

Sometimes drinking your recommended daily intake of water can seem daunting. On average, approximately 20 per cent of our daily water intake comes from solid foods, such as fruits and vegetables. Many vegetables that are more than 90 per cent water are low in calories and are easy to digest, making them a great idea for a pre-work out snack.

According to research carried out by the University of Aberdeen Medical School in Scotland, water-rich fruit and vegetables may hydrate our bodies twice as effectively as a glass of water.

Research suggests that they may be more hydrating than some isotonic sports drinks, due to their content of mineral salts, natural sugars, amino acids and vitamins lost during exercise.

“To be properly hydrated, you need to replace fluid lost from the body with one that’s similar to the body’s natural composition,”
– Dr Susan Shirreffs, exercise physiologist and hydration expert at Loughborough University.

“Watery fruit and vegetables often contain levels of minerals and sugar that mirror this, so they can hydrate you more effectively than water alone.”

Here’s what you need to know:

Cucumber
Water content: 96.7%

Cucumber has the highest water content of any solid food. Great in salads or served with hommus, it can be blended with yogurt, mint and ice cubes to make a refreshing and delicious chilled soup. A cucumber can produce similar hydration levels to twice the volume of water with the bonus of calcium, magnesium, sodium and potassium.

Iceberg lettuce
Water content: 95.6%

Although iceberg lettuce lacks the fibre, folate and vitamin K nutrients found in darker greens such as spinach and romaine lettuce, it has the highest water content of any lettuce. Instead of adding it to a sandwich, it can be used as a wrap for tacos and burgers.

Celery
Water content: 94.4%

Celery’s high water content helps neutralize stomach acid and it is commonly recommended as a natural remedy for heartburn and acid reflux. White containing folate and vitamins A, C and K, celery’s fiber content helps you feel full and curbs your appetite.

Radishes
Water content: 95.3%

Radishes are filled with catechin, an antioxidant that is also found in green tea. They spicey-sweet flavour of radishes can be enjoyed by slicing them up and tossing them with other ingredients in a summer salad.

Tomatoes 
Water content: 94.5%

An excellent hydrating snack that is well-paired with basil and mozzarella as an appetizer.

Watermelon
Water content: 91.5%

Watermelon is one of the richest sources of lycopene, a cancer-fighting antioxidant. Containing essential hydration salts calcium, magnesium, potassium and sodium, watermelon is also high in vitamin C, beta carotene and lycopene, which helps protect the body from UV light.

Spinach
Water content: 91.4%

Raw spinach leaves are rich in lutein, potassium, fiber and folate. One cup of spinach will give you 15 per cent of your daily vitamin E intake, an antioxidant that fights damaging free radical molecules.

Other fruits and vegetables to note are the star fruit, strawberries, broccoli, grapefruit, baby carrots, green peppers, cauliflower and cantaloupe, which are all more than 90 per cent water.

Beans, healthy food

Top 10 Sources of Plant Protein

What is Plant Protein?

By now, we’re all getting used to the idea of protein coming from sources other than meat. It’s found in legumes, vegetables and whole grains and we don’t have to be vegan to prefer it.

Without reeling off big words in physiology, plant protein is just that: protein from plants. Your body doesn’t mind whether you nourish it with protein from steak or nuts, so you’re not losing anything by choosing plant protein. In fact, by reducing your meat intake, you are lowering your risk of heart disease and you will get the satisfactory feeling of knowing you ate your veggies. You’re choosing a sustainable and healthy option!

“I think that the U.S. is one of several developed countries that have just made it seem like protein is so pivotal to our health when in other countries their base diet is plant protein, beans and grains. I think it’s just evolved to be a cultural thing”
~ Dr. Michael Greger, internationally-recognized lecturer and physician

You do not need to combine a plant-based protein with a meat protein for it to become a “complete protein.” This is a myth. Plant protein is made up of essential amino acids, which our bodies can’t produce so they must come from our diet. All essential amino acids come from plants.

Top 5 Sources of Plant Protein

If there’s one thing you take from this post, is should be which foods are rich in plant protein. Dr. Leslie, registered dietitian and instructor at University of Hawaii, explains ideal sources of plant proteins:

“Any type of whole grain, beans (including tofu and edamame and soy milk), and nuts (including peanut butter). In terms of vegetables – primarily from the dark green leafy vegetables, so broccoli, spinach, kale, all of those have protein and a lot of people don’t realize that.”

Here’s our Top 10 List:

(1) Lentils

Lentils are affordable and easy to cook. From soups to curries and salads, lentils are a versatile ingredient that make for a great meat substitute.

Beans, healthy food

(2) Beans

Beans, especially soy beans, are a great source of protein. Beans are great for salads, tacos, chillies, or simply baked and seasoned on their own. If you buy dried black beans, remember to soak them for a few hours minimum, and then simmer them over heat before eating them. 

Source: Ruby Ran/Flickr

(3) Hemp Hearts

Hemp hearts have a sweet and nutty flavour. Sprinkle them on salads and cereal, add them to smoothies and baked goods and blend into stews and soups to thicken.

chia seeds, healthy food

(4) Chia Seeds

Similar to hemp hearts, chia seeds have a mild natty flavour. Sprinkle them on cereal, sauces, vegetables, yogurt or rice dishes. Add them to a glass of water and they will expand and create a gel-like texture.

quinoa salad, healthy grain, healthy food

(5) Quinoa

Quinoa is similar to couscous and is as versatile as rice. It can be served as a side dish with butter or oil, salt and pepper or other seasonings. It goes very well in veggie burgers, tossed in salads or mixed into stews. If you’re looking for a warm, hearty, flavourful breakfast on a cold day, you can’t go past a quinoa breakfast bowl. Trying mixing quinoa with dried or fresh fruit, cinnamon, almond or coconut milk and honey.

Sesame seeds, plant protein, healthy food

(6) Seeds

Protein-rich seeds include hemp, flax, chia, sesame and sunflower. Sprinkle seeds on salads and mix them into desserts and snacks.

Nuts for protein, healthy food

(7) Nuts

Protein-rich nuts include almonds, walnuts, cashews, pistachios and brazil nuts. Nuts can be blended into smoothies, mixed into salads, yogurt and can be enjoyed on their own as a snack.

edamame, vegetable protein, healthy food

(8) Edamame

If you’ve been to a Japanese restaurant you’ve probably enjoyed edamame as a snack. Edamame are fresh green soybeans. To cook edamame that’s still in the pod, boil the pods in water with some salt, or steam them. They can be eaten hot or cold and can be added to risottos, stir frys or salads.

chickpeas, healthy legume, protein rich

(9) Chickpeas

Chickpeas are incredibly versatile. You can eat them hot or cold, canned or dried. They can be roasted and added to salads, used as a substitute for croutons in soup, or simply seasoned with salt and eaten on their own. They are best known for being turned into hummus.

tofu, protein rich, healthy food, plants

(10) Tofu

Derived from soya, tofu is a staple ingredient in Chinese and Thai cooking. Tofu is an excellent source of not only protein but amino acids, iron and calcium. It’s best enjoyed stir fried or in noodle bowls.


How much is enough?

You don’t have to spend too much time worrying about your protein consumption, provided you eat an array of grains and vegetables.

According to Harvard Medical School, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. That is the bare minimum you need to eat to prevent getting sick. This is calculated by: Weight (in pounds) x 0.36 = recommended daily protein intake (grams).

A sedentary young woman that weighs 155 pounds should be consuming 56 grams of protein per day.

Further reading:

If you’re curious about the risks associated with animal proteins such as meat and dairy, this article by the the University of Hawaii will be of interest to you.

Decoding egg carton labels

Shopping for eggs can be confusing when cartons are plastered with marketing jargon. Cage-free? Organic? Brown or white? We have decoded egg carton labels for you and have compiled some tips on what really matters and what doesn’t, when it comes to buying eggs.

The label: Conventional eggs (Grade AA, A, B)

What it means: The U.S. Department of Agriculture has a rating system for eggs that is based on quality factors including freshness, defects and shell attributes. Eggs are given grades:

  • Grade AA have thick, firm whites and are best for frying
  • Grade A are similar to AA eggs, except the whites are slightly less firm
  • Grade B usually have thinner whites and are ideal for omelettes and cake mixes

These are eggs originate from “commercially farmed” chickens that are typically housed in dark, enclosed spaces with no access to the outdoors.

The label: Cage-free

What it means: Cage-free eggs are laid by hens that are free to roam in an open space. This term is deceiving because they are not completely free-roaming hens – the “open space” is typically inside a barn or poultry house without access to the outdoors. Organic and regular hens can be cage-free.

The label: Free-Range

What it means: Free-range eggs are one step up from cage-free eggs. The hens have access to the outdoors, though the duration or quality of time spent outdoors is unclear. These are better than regular eggs because of the superior treatment of the animal.

The label: Certified organic

What it means: USDA organic certified eggs means the hens receive organic feed that does not contain toxic pesticides or herbicides. These hens are never caged and must have access to the outdoors (free-range).

The label: Omega-3 enriched

What it means: Omega-3 enriched eggs come from hens whose feed is enriched with healthy fatty acids, typically in the form of flaxseed. If your diet contains oily fish (such as salmon, trout and sardines) or you take fish-oil supplements, consuming Omega-3 enriched eggs may not have a huge impact on your diet.

The label: Pasture-raised 

What it means: Pasture-raised eggs are laid by hens that are free to roam on fresh pasture. Their diet is organic. The colour of the egg yolk will be bright orange, in comparison to egg yolks from caged hens that tend to be dull and pale yellow. You can find these at a Farmer’s market or your local farmer.

Source: Jules
Source: Jules

Tips:

  •  Terms such as “Natural” or “hormone-free” shouldn’t be a determining factor in your decision making. According to the USDA, these term mean that nothing was added to the egg. All eggs satisfy this criteria
  • Colour: Eggs typically come in brown or white. The difference in colour is due to the breed of the chicken. A brown egg is no healthier than a white egg – there is no difference in nutritional benefits
  • General rule of thumb: the more expensive the egg, the better quality it is
  • Choose organic eggs if you eat eggs regularly
  • When it comes to size, Extra Large, Large and Medium are commonly found in stores. Larger sized eggs will contain more protein
  • For further reading, see the University of Berkeley’s Supermarket Buying Guide on eggs

6 health boosting smoothie additions

Smoothies can be a nutritional powerhouse if they are created with health-boosting bonus ingredients. Aside from fresh fruits and vegetables, adding some powerful powders and seeds to your blended beverage is a simple way to include more vitamins and minerals in your diet. Here’s a list of some of our favourite options:

1. Cacao powder and cacao nibs

Zebra-Organics-Cacao-11 copyNaturally loaded with antioxidants, cacao can help reduce cholesterol and blood pressure, which can translate to a healthier heart. Cacao can help trigger the release of feel-good chemicals such as serotonin and endorphins. Instead of a chocolate milkshake, add cacao powder or cacao nibs to your smoothie. They blend well with banana and almond butter.

Here’s a delicious recipe that includes a raw cacao blend called Anandamide: Blissful Anandamide: Tonic Recipe for Beginners

2. Maca powder

coffee-powder-263355_1280

Originating from the Peruvian Andes mountains, maca is believed to enhance your mood, reduce stress and assist in easing tension, while boosting energy. Made from the maca root, maca has a distinct caramel or malt-like flavour that will give you smoothie a hint of sweetness and a touch of bitterness. Try adding a hint of cinnamon with maca.

If you’re a fan of nut milk-based smoothies, try adding maca to your next smoothie. Here’s how to make Homemade Nut Milk.

3. Bee pollen

bee-pollen

The packed pollen ball found in pellets inside bee hives is a highly nutritious food according to a study. It contains a balance of vitamins, minerals, proteins, carbohydrates, fats and essential amino acids. It may help foster digestive and immune system function and support the cardiovascular system.

Commonly used by herbalists as a holistic remedy, high-quality, fresh bee pollen granules will be soft and fragrant. The tiny yellow, orange or brown granules can be added directly to your smoothie (if you haven’t tried them before, don’t be afraid to chew on some granules). Note that natural honey does not contain bee pollen.

4. Chia seeds

Source: Stacy Spensely
Source: Stacy Spensely

When exposed to liquid chia seeds form a gelatinous, sticky coating that helps them act as a bonding agent to foster digestion. Rich in fibre, chia seeds contain more healthy Omega-3 fatty acids than flax seeds and other grains, according to Harvard Medical School.

Adding a table spoon of chia seeds to your smoothie will give it a nutritious boost. Two varieties of chia are most commonly found in health food stores and supermarkets; white and gray-black seeds, which can be used interchangeably.

5. Hemp seeds

Source: Ruby Ran (this image has been modified)
Source: Ruby Ran (this image has been modified)

Containing protein and healthy Omega-3 fatty acids, hemp seeds are soft and very easy to digest. Adding a tablespoon to your smoothie will give it a slightly nutty and earthy taste. The seeds are small and blend well, so it’s likely you won’t even notice them in your smoothie.

Further reading: Health Benefits of Hempseed

6. Matcha (Green tea powder)

Source: Mattie Hagedorn
Source: Mattie Hagedorn

Originating from Japan, this concentrated powdered form of green tea contains 137 times more antioxidants than brewed green tea, according to research. Although matcha contains caffeine, it also contains a substance that unlike coffee, slows the release of caffeine into the bloodstream, as reported by the Daily Mail.

Matcha has a noble aroma and will add a hint of sweetness to your smoothie, along with a deep vegetal taste. Its fresh taste awakens the senses.

Making your own smoothie is the best way to know exactly what ingredients it contains. Smoothies can be water or milk-based. They are quick and easy to prepare, taste great, and are a fantastic way to help achieve your daily recommended serving amount of fruits and vegetables.