Ratatouille with millet and roasted carrots

Danish recipe below.

You cannot say fall without saying beauty and comfort food in the same sentence. Somehow fall cought me by surprise this year, which one may argue is kind of funny since it is here every single year. At least up until now in my life nature has never missed out on one single fall. Still September was high blue sky and no jacket almost all month, and then suddenly from one day to the other the leaves were falling and I was looking for warmer clothes.

I already miss the sun, but fall has something so magical to it, and it absolutely spellbinds be with its dramatic change and beautiful colors.

With the change in season comes a change in diet – at least that makes sense to me. Eating more raw and cold during the hot months and more cooked and grounding food during fall and winter. So today I will bring you a nice nourishing warm dish – ratatouille.

This is without a doubt the best ratatouille I have had – and I can say that without bragging, since I didn’t come up with the recipe myself. Anyway, here it goes:

 

Ratatouille with millet and roasted carrots

2 persons

  • 1 eggplant
  • 2 zucchinis
  • 1 bell peber
  • 1 onion
  • 2 cloves garlic
  • 330 g tomato paste or canned tomatoes
  • 3/4 cup millet
  • 3 medium sized carrots
  • 1 extra clove garlic
  • Coconut oil for frying (or any oil you prefere)
  • Sea salt and freshly grounded pepper
  • Apple cider vinegar

Cut the eggplant in bites, sprinkle with salt and leave them in a sieve to drain off.

Cut the onion, bell peber and zucchinis in bites. Chop the garlic finely.

Heat the oil in a pan, add garlic and onion and sauté a couple of minutes. Shake the salt off the eggplant and dry a little. Add eggplant, bell peber and zucchini to the pan and fry it until golden, 4-5 minutes. Add the tomato sauce and leave it to simmer until it thickens and the vegetables are done.

Prepare the millet: 1 part millet and 2 part water. Add a little salt. Let it boil for around 10 minutes and let it set 5-10 minutes after.

Prepare the carrots: Cut them in thin slices. Chop 1 garlic finely. Heat a pan with some coconut oil, add the garlic and the carrots and roast undtil golden.

Now taste the ratatouille with salt, pepper and apple cider vinegar, you can also add a little olive oil, to deepen the taste. Add the cooked millet and serve in bowls with the roasted carrots on top.

 

Enjoy 🙂

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Ratatouille med hirse og ristede gulerødder

2 personer:

  • 1 aubergine
  • 2 squash
  • 1 rød peberfrugt
  • 1 løg
  • 2 fed hvidløg
  • 330 g tomatsauce/dåsetomater
  • 1½ dl hirse
  • 3 medium gulerødder
  • 1 ekstra fed hvidløg
  • Kokosolie til stegning
  • Havsalt, friskkværnet peber og æblecidereddike

Skær auberginen i tern, drys med havsalt og kom den i en sigte til afdrypning.

Pil løget, hak det samt hvidløget fint. Skær squash og peberfrugt i tern.

Opvarm olie i en gryde, sautér løg og hvidløg et par minutter. Ryst saltet af auberginen og dub stykkerne tørre. Tilsæt squash, peberfrugt og aubergine til gryden og steg det let gyldent 4-5 minutter. Tilsæt tomatsaucen/dåsetomaterne og lad det småsimre over lav varme til det tykner og grøntsagerne er møre.

Tilbered hirsen: 1 del hirse til 2 dele vand. Tilsæt lidt salt og bring i kog. Kog 10 minutter under låg, lad det herefter trække 5-10 minutter.

Tilbered gulerødderne: Skær dem i tynde skiver og hak hvidløget fint. Opvarm lidt kokosolie på en pande og steg dem gyldne heri.

Tilsmag nu retten med salt, friskkværnet peber og æblecidereddike. Du kan også tilsætte lidt olivenolie, dette giver en lidt mere fyldig smag. Tilsæt hirsen, og server i dybe tallerkener toppet med de ristede gulerødder.

 

Hav en dejlig dag 🙂

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Brownie with sweet potatos

Danish recipe below.

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This brownie will bring you pure happiness in every bite – it is rich in flavor, the texture is soooo delicious and it is completely without gluten, refined sugar and bad oils.. And NO, it does not taste like potatos – you can’t taste them. They just contribute to sweetness in a natural way. I have never baked with sweet potatos before, but it is definitely not the last time.

The brownie is not too sweet (this is how I prefere it), but if you want it sweeter you can always just add a little more sirup or dates before you bake it. Taste the dough and add whatever you need until you are satisfied..

I tested it on some normal – brownie – full of sugar – lover – friends, and it was approved 🙂

The recipe is inspired by deliciously Ella. Here it goes

 

Brownie with sweet potatos

  • 2 medium to large sweet potatos (600 g)
  • 2/3 cup ground almonds (80 g)
  • 1/3 cup chopped almonds
  • ½ cup buckwheat or brown rice flour (100 g)
  • 16 juicy fresh dates (without stones)
  • 4 tbsp cacao
  • 3 tsp agavesirup / maple sirup
  • pinch of salt

Preheat the oven to 180C. Peel the sveet potatos, cut them in chunks and steam them in a pot for about 20 minutes – or until they are really soft.

Blend them with the pitted dates – now taste it! This is the sweetest and creamiest mix, and I literally had to stop myself from eating it all with a spoon.

Mix the remaining ingredients, before you put in the sweet potato date combination. Stir well.

Put it into a baking tray and bake in the oven for about 20 minutes, or until you can pierce the cake with a fork bringing it out dry. Remove the tray and leave it to sit and cool for 10-20 minutes – trust me, it needs a little time to stick together!

Cut them into sizes of your choice, and enjoy 🙂

I have a big batch in my freezer right now – makes it an even easier little treat for you or if you have unexpected guests..

 

 

Brownie med søde kartofler

  • 1-2 mellem til store søde kartofler (600 g)
  • 2/3 cup blendede mandler / mandelmel (80 g)
  • ½ cup boghvedemel / fuldkornsrismel (100 g)
  • 1/3 cup groft hakkede mandler
  • 16 små friske dadler uden sten
  • 4 spsk kakao
  • 3 spsk agavesirup / ahornssirup
  • En smule salt

Opvarm ovnen til 180 grader. Skræl de søde kartofler og skær dem i grove stykker. Damp dem i en gryde i ca. 20 minutter, eller til de er helt bløde.

Blend dem herefter med de udstenede dadler – og nu det vigtigste: SMAG på denne blanding. Jeg lover dig den sødeste, mest cremede kombination, jeg måtte stoppe mig selv inden jeg bare fortsatte med en ske. Det ville der ikke være kommet meget kage ud af i sidste ende..

Bland de andre ingredienser grundigt, og mix det nu sammen med kartoffel-dadel blandingen. Rør godt rundt. Kom dejen i en bageform og bag den i ovnen ca. 20 minutter. Tjek med en gaffel om du kan stikke i den uden at der kommer dej med op – så er den færdig. Tag kagen ud af formen og lad den hvile og køle af 10-20 minutter, det er vigtigt at give den lidt tid til at sætte sig. Værs’go 🙂

Tip: Smag på dejen inden du bager den, hvis den ikke er sød nok kan tilsættes lidt flere dadler eller lidt mere sirup. Som den er nu er den rig og sød i smagen uden at være alt for sød, men det er sådan jeg selv foretrækker det. Måske er du anderledes 🙂

 

Den kan sagtens fryses, hvilket blot er endnu et plus..

 

Håber I alle nyder denne blæsende efterårs-lørdag

 

 

Green soup with coconut, sweet peas and fresh mint

Danish recipe below

 

Do you know these lazy days, where you don’t want to cook and you don’t want to go grocery shop and you still want something healthy to eat? I had one of those days the other day, I literally just took what I had in my kitchen, and it turned out to be a filling, green soup rich in taste. Really – like REALLY – delicious! I was surprised! And I am definitely making this again some day..

It could also be a perfect starter if you are having guests for dinner!

 

Here it goes:

 

Green soup with coconut, sweet peas and fresh mint

Plenty for 2

  • 350 g frozen sweet peas
  • 200 g frozen broccoli (or fresh)
  • 1 can drained butter beans
  • 1 can coconut milk
  • 10 g fresh ginger (or more to taste)
  • 1 handful fresh mint leaves (optional)
  • 1 spsk apple cider vinegar
  • Sea salt and freshly grounded pepper
  • Juice from ½ lemon
  • A little olive oil

Heat  peas, broccoli, butter beans, ginger, mint and coconut milk. Then blend it – I used my soup machine, but a pot and a blender will do it just fine. Taste with lemon juice, salt and pepper. Top with a little olive oil.

I had it one day with colorful veggie-spaghettie, the next day with rice, and the 3. day I used the rest as a cold dip for my sweet potato fries.. I am a big fan of multi-purpose food 🙂

 

 

 

Grøn suppe med kokos, søde ærter og frisk mynte

Rigeligt til 2

  • 350 g frosne ærter
  • 200 g frossen broccoli (eller frisk)
  • 1 dåse butter beans
  • 1 dåse kokosmælk
  • 10 g frisk ingefær (eller mere hvis du foretrækker det)
  • 1 håndful friske mynteblade
  • Saften fra ½ citron
  • 1 spsk æblecidereddike
  • Havsalt og friskkværnet peber
  • En smule olivenolie

Opvarm ærter, bønner, broccoli, mynte, ingefær og kokosmælk. Blend det hele når grøntsagerne er møre (ca 5-10 min) (jeg brugte min geniale suppe-maskine, men en gryde og en stavblender vil virke akkurat lige så fint).

Smag til med citronsaft, salt og peber. Top portionerne med en smule olivenolie.

Jeg spiste det med farverige grøntsagsspaghetti den ene dag, ris den næste og som kold dip til søde-kartoffel-fritter den 3. Det var en hit!

 

Hav en skøn dag 🙂

 

 

Tumeric chai-latte

Danish recipe below

 

Tumeric – one of the most powerful immune booster and anti-inflammatory things you naturally can put into your body.

So many ways to bring more tumeric into your diet, but here comes a recipe for a delicious and simple tumeric chai-latte.

Turmeric-1

Tumeric chai-latte

1 person

  • 10 g fresh tumeric root IMG_6031
  • 10 g fresh ginger root
  • 1 tbsp whole cardamom
  • 1 tbsp whole cloves
  • 1-2 sticks of cinnamon
  • 1 vanilla pod
  • 1 tsp sweetener (raw honey, agave, coconutsugar or whatever you prefer)
  • a little bit of freshly grounded pepper (increases the absorption of the tumeric)
  • 1 cup plantmylk

First blend the plantmylk with the fresh tumeric and ginger. Put everything in a pot, except the sweetener.

Leave it some hours for the spices to give taste to the mylk. Sometimes I prepare it in the morning and leave it until evening for a nice warming evening tea-treat.

When ready, heat it slowly over low heat. Strain it and pour in the sweetener.

 

If you don’t have whole spices, or just realised that you want to try this beautiful goddess drink ASAP, just use grounded spices. But I would still strain it before I put in sweetener and drink it..

 

Enjoy

 

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Gurkemeje chai-latte

1 kop

  • 10 g frisk gurkemejerod
  • 10 g frisk ingefærrod
  • 1 tsk hele kardemommekapsler
  • 1 tsk hele nelliker
  • 1-2 hele kanelstænger
  • 1 vaniljestang
  • 2,5 dl plantemælk
  • 1 tsk sødning (rå honning, agavesirup, kokospalmesukker eller hvad du nu bruger)
  • En smule frisk kværnet peber (øger optagelsen af gurkemeje)

Først blend plantemælken med gurkemejerod og ingefærrod. Kom det i en gryde sammen med alle krydderierne, på nær sødning. Lad det stå og trække nogle timer så krydderierne kan afgive smag til mælken. Jeg sætter det nogle gange over allerede om morgenen, så er det klar og fyldt med smag senere på dagen.

Opvarmes over svag varme, si krydderierne fra og rør sødning i.

 

Hvis du ikke har hele krydderier, eller hvis du bare finder ud af at du må og skal afprøve denne gudedrik ASAP, kan du selvfølgelig bare bruge stødte krydderier. Men jeg ville stadig si det inden jeg kommer sødning i..

 

God fornøjelse 🙂

Homemade granola

Danish recipe below

 

I almost always have a batch of homemade granola in my kitchen – I use it on top of nicecream, smoothie bowls, oats or fruit salad. Oh or on these banana babies 🙂

I know you can buy them cheap and delicious in the shops, but if you look at the ingredient list they are almost aways full of added refined sugar and vegetable oils of bad quality. But if you make it yourself you know exactly what is in there.

It is really easy, and if you make a big batch, you have for a long time. This recipe contains a lot of nuts and seeds, and it might seem both expensive and high in calories. But the flavour is good and rich, and you don’t need much, so it lasts for a looooong time.

I don’t use specific amounts when I make it, and really you can use whatever you have in your kitchen. Choose your favorite mix of nuts and seeds and try to experiement with different spices.

But here comes my favorite version of homemade granola. The amounts are only approximates.

 

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Homemade granola

  • 1 cup nuts (a mix of almonds and walnuts)
  • 1 cup seeds (a mix of sesame seeds, pumpkin seeds, sunflower seeds)
  • 4 cups oats (or buckwheat or rye or whatever you like)
  • ½ cup unsweetened coconutflakes (or coconut flour)
  • 1-2 cups dried fruits (I prefer raisins, mulberries and dried apple, but you can use a apricot, cranberries, figs etc.)
  • 3 tbsp sweetener (I use agave, but use whatever you prefere)
  • 3 tbsp coconut oil (or whater if you want it oil free)
  • 3 tsp spices (cinnamon, cardamom, vanilla, ginger)

 

Turn the oven on 200 degrees. Chop the nuts coarsely. Combine coconut oil and sweetener in a sauce pan and heat until the oil is melted. Stir in the spices.

Put nuts, seeds and oats (everything exept the dried fruits) in a big bowl. Pour the coconut oil and sweetener over and combine well. Spread everything out on a baking sheet. Bake in the oven until golden and crispy (20-25 minutes), stir around a couple of times so it doesn’t get burned.

Let it cool before you add the dried fruits. Store the granola in an airtight container

 

Enjoy 🙂

 

 

Hjemmelavet mysli

  • 1 cup nødder (min favoritkombination er mandler og valnødder)
  • 1 cup kerner/frø (jeg bruger solsikkefrø, græskarkerner og sesamfrø)
  • 4 cups grovvalsede havregryn (eller boghvedeflakes eller ruggryn eller hvad du nu har)
  • ½ cup usødede kokosflager
  • 3 spsk sødning (jeg bruger agavesirup, men du kan bruge din favorit)
  • 3 spsk kokosolie (eller vand hvis du ønsker den oliefri)
  • 3 tsk krydderier (kanel, kardemomme, vanilje, ingefær)
  • 1-2 cups tørret frugt (mine yndlings er rosiner, multebær og tørret æble. Men abrikoser, figner, dadler og tranebær fungerer også)

Tænd ovnen på 200 grader.

Hak nødderne groft. Kom kokosolie og sødning i en lille gryde og opvarm det til olien er smeltet. Kom krydderierne i her.

Bland nødder, frø, gryn og kokos i en stor skål (alt på nær det tørrede frugt). Hæld kokosolie-blandingen over og rør godt rundt. Fordel blandingen på en bageplade og bag den i ovnen til det er gyldent og sprødt (20-25 minutter). Rør rundt et par gange undervejs så det ikke brænder på.

Lad det køle af inden du blander de tørre frugter i. Opbevares i lufttæt beholder.

4 ingredient date truffles

Danish recipe below..

 

I know I wrote 4 ingredients. But these actually have an extra secret ingredient – optional though.. These truffles leave you speachless. And I have nothing left to say. So I will just jump right to the recipe.

 

IMG_2748

4 ingredient date truffles

Approx 20

  • 300 g fresh pitted dates
  • 2 tbsp cacao
  • 1½ tbsp coconut oil
  • 1½ tbsp coconut flour
  • Secret ingredient: 1 tsp spirulina powder (OPTIONAL)

If you use the small juicy fresh dates, you can mash them with a fork. This way you don’t have to worry about killing your blender. It’s super easy, takes no longer than a minute.

Add cacao, coconut oil and coconut flour (and spirulina) and mash until it’s mixed. If the texture is too sticky you can add more cacao or coconut flour.

Cool in fridge for 10 min. Roll into bite size balls. After you can roll them in coconut, cacaco, chopped almonds or whatever you prefer.

Keep in fridge, can easily stay good for a week (if you can keep your fingers away for so long). I imagine that you can freeze them too, but I have not tried it. If you try it please let me know how that goes 🙂

About spirulina powder: I promise you don’t taste it in the truffles! It just adds an extra darkness to the colour. And it is such a healthy superfood, e.g. rich in calcium, magnesium, zink, iodine, essential amino acids (you can read more about proteins and amino acids in this post) and more. So why not just add them whenever you get the chance

 

Enjoy 🙂 and don’t forget the greens

 

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Daddeltrøfler med 4 ingredienser (+ en hemmelig valgfri)

Ca 20 stk

  • 300 g udstenede dadler
  • 2 spsk kakao
  • 1½ spsk kokosmel
  • 1½ spsk kokosolie
  • Hemmelig ingrediens: 1 tsk spirulinapulver (VALGFRI)

Hvis du bruger de små friske, saftige dadler kan du faktisk bare mose dem med en gaffel, så er du fri for at frygte for din blenders liv. Det er super nemt, og tager ikke længere end et minuts tid.

Tilsæt herefter kakao, kokosolie og kokosmel (og spirulina) og bland det godt sammen, stadig bare med gaflen. Hvis konsistensen er for klistret kan du blot tilsætte mere kakao eller kokosmel.

Sæt på køl ca. 10 minutter. Kan herefter trilles til mundrette kugler. Vendes i f.eks. mere kokosmel, kakao, hakkede mandler eller hvad du nu foretrækker.

Opbevares på køl til de skal serveres. Stadig lækre efter en uge på køl.. Jeg forestiller mig at man også kan fryse dem, men det har jeg ikke afprøvet, så hvis du giver det et forsøg er du velkommen til at skrive til mig hvordan de bliver 🙂

Et par ord om spirulinapulver: Jeg lover dig at man ikke kan smage pulveret i trøflerne. Det tilføjer blot et ekstra mørkt pift til farven. Og så er spirulina så smæk fyldt med kalcium, magnesium, zink, jod, essentielle aminosyrer (du kan læse mere om proteiner og aminosyrer i dette indlæg) og meget andet. Så hvorfor ikke bare tilføje det så snart du har muligheden for det..

 

God fornøjelse 🙂

 

 

 

The protein-obsessed-era

For a Danish version: Proteiner

I am really new to veganism, but I already get a lot of questions about what I eat. And one very common question is: where do you get your proteins? I guess many of you vegans out there have had the same experience.

Actually this question also concerned me the most when I stopped eating meat. So in the beginning I would make sure that I had one protein shake every day and that I always had chickpea hummus in my fridge. But the question and fear of not getting enough protein made me do a lot of research, and what I discovered was a big eye-opener for me.

We live in a very protein focused world. On a daily basis we are told that we need our proteins and that meat is the best source. We find advertisements everywhere with protein powder, protein bars and protein shakes. “Eat proteins and gain muscles”. A lot of people actually think that THIS is why we need proteins, to build up muscle and strength. But what is it exactly about protein that is so important? Is it really only to get muscles? What is protein altogether? And from where do we get our proteins?

First I want to make one thing clear. We eat food. Not isolated nutrients like proteins, fat, cholesterol, carbohydrates etc. Food is a package deal. Along with the proteins from meat you ALSO get saturated fat and cholesterol, both bad for you. Along with proteins from plants you DON’T get any cholesterol or saturated fat (few exeptions), instead you get fibers, complex carbohydrates, vitamins and minerals, all good for you. I think we should start to look more at the whole picture, and not just one single item, because the interactions between what we eat and what happens in the body are so complex, so I repeat: food is a package deal. Some packages are really good, some you simply would want to avoid.

Anyways, back to the proteins. Proteins are build of chains of amino acids. There are hundreds of different types of amino acids, but the proteins that the human beings build are made out of 21 different amino acids, combined in chains in different lengths and combinations. Of these 21 amino acids, 9 are said to be essential, which means that our body cannot make them, so we have to get them through what we eat, the remaining 12 amino acids we can build ourselves. Proteins have so many more roles in our body than just to build up muscle. They are vital for us, without proteins our body simply could not work. Every protein has its own job. They do everything from transportation of molecules, communication with other cells and the make-up of tissues (e.g. muscle). Some of our hormones, like insulin and growth factor, are also build of proteins. Antibodies (which are part of our immune system) are proteins too. Just to mention a few examples.

So without a doubt we need amino acids to build proteins to maintain all these important functions in our body. The problem with the proteins we eat, e.g. from meat, is that we cannot just reuse the proteins. It goes like this: when you eat a piece of beef your digestive system immediately starts to break this beef down into proteins, water and fat (the main components of meat). Then the proteins are broken down into amino acids. Now the body absorb the amino acids so it can start rebuilding its own proteins from them. It is actually pretty hard work for your body to break down this heavy meat to get the important amino acids, even if it does it without complaining. And the amino acids are not the same quality after they have been used to make meat one time. So here you are, after eating the meat, using a lot of energy to get building blocks in a lower quality than you could actually wish for.

The good news are that all  – and I repeat ALL – plant based whole foods (fruits, vegetables, nuts, seeds, grains) contain proteins. And they don’t come in hard-digestible proteins. They come like pure, unspoiled amino acids. New and high quality building blocks, really easy for your body to use. The content of proteins vary, you will find a list of good sources of plant proteins further down.

A general misunderstanding refers to the term “complete” protein. That a protein is complete means that you get all 9 essential amino acids in a balanced amount from one protein source. Animal products, like beef, poultry, milk and eggs are “complete” proteins, and yes plant proteins are “incomplete” (except maybe quinoa, but there seems to be some confusion on this one). Well, since “complete” sounds better than “incomplete”, you might think that proteins from animals are better than proteins from plants. But so much research now show that you don’t need every single essential amino acid in every single bite in every single meal during the day. Your body is super intelligent and it takes what it needs and what it lacks every time you eat, and if you just get all the essential amino acids during a day it can easily build up the proteins it needs. And as written above, in the package deal from the world of plants you don’t get saturated fat and cholesterol, but instead you get a lot of fibers, vitamins, minerals, complex carbohydrates and the good fat. The key to the problem with the essential amino acids is that you need to eat a varied plant based diet. You will get a problem if you only eat chickpeas. But then again, who would want to only eat chickpeas, they are good – yes – but maybe a bit boring after a while. Eat fruits, vegetables, nuts and whole grains in different colors, different textures and both raw and cooked. Every single day. Then you are good to go.

A quote from the Danish Veterinary and Food Administration:

“It is a common misunderstanding, that it is difficult to get enough proteins when you eat vegetarian. The quality of proteins from plants are approximately just as good as the quality of proteins from animals, as long as you eat different types of plants during the day”.

All right, so far so good. But if you are just a little like me, maybe more questions are coming now. Like how much protein do I actually need? And can I get too m
uch protein? And can I gain muscle on plant protein?

The very quick answers to these questions are: you need far less protein than you might think, and YES you can very easily get too much protein (IF the protein source is an animal product), and try to google vegan athletes and you will see that lack of muscle, strength and endurance is not an issue at all.

A quote from dr. Mikael Bitsch, chief surgeon at Copenhagen University Hospital: “Do I get enough protein? Yes, without a doubt. It is completely unproblematic. If you eat until you are satiated from a varied plant based diet, it is unavoidable that you get enough protein. And it is a big misunderstanding, when those who do a lot of fitness, think that they need at lot of extra protein. Not to speak about diets high in proteins, which can give you severe side effects and cause disease. This is confirmed by the newest science summed up by WHO that shows, that too much protein, especially protein from processed meat, increase the risk of cancer”Bønner

Soon I will post vol. 2 on the protein- problem. Here I will discuss how much proteins you actually need, and why it is potentially harmful for you to get too much proteins from animals. I will also give examples of easy ways to get enough protein on a plantbased diet.

Somehow some people get very provoked when the subject “proteins” is discussed.  You can see in their eyes that they want to yell at me: “Don’t you dare to touch my Friday steak!” and “Oh my god, these annoying vegans are so judgmental”. And here I haven’t even started talking about animal rights or the environmental problems with the industry of the animal products ;). I really don’t try to make anybody feel bad about what they do, and I don’t have the truth. We are all different individual beings on our individual journeys. I simply want to deliver science based facts and my considerations. Then it is up to you to act upon it. Let us not judge each other. We are all free to choose what makes sense to us. You are free to eat what you want and I am free to write what I want. I just honestly hope, that what I write will make you consider choosing something else.

If you want to know more, I can recommend “The China Study” by T. Colin Campbell. He looks at the diet as a cause of the western diseases like diabetes, cancer, heartdiseas, osteoporosis and more. Really good reading.

Also, on nutritionfacts.org on youtube, you will find many short videos that sum up the huge amount of science in this field. Regarding proteins I can recommend this: Do vegetarians get enough proteins?

 

Good plant sources of protein:

Beans, lentils, quinoa, chickpeas hemp seeds, tahini, oats, seeds and nuts like sun flower, pumpkin and almonds. Remember, you find proteins in all plants also broccoli, cauliflower, mushrooms etc, just in smaller amounts.

 

Now there is only one thing left to say. Enjoy, and eat the greens.