Tag Archives: superfoods

The Swap Squad

Watch out meat, because this squad has it all. I’m talking about the Swap Squad; delicious and healthy alternatives for meat and dairy. Today I will focus on where you can get a good source of protein and other necessary vitamins and minerals leaving out the meat. The biggest concern for most people when trying or practicing a vegan diet is to get the proper amount of the needed protein and iron. To maintain a healthy level of these in your body and diet, when changing from meat to plant based source, you must substitute the same amount you would eat of meat, fish or dairy products to those plant based. Here is a list of many options that provide all the protein you need without missing the meat one bit.

Eggs & Dairy Substitutes:


  • Rice
  • Almond
  • Soy
  • Potato (normally in powder form)
  • Hazelnut

These alternatives contain almost as much protein as dairy milk, less fat, no cholesterol and can be used anywhere you would use regular milk: baking, sauces, cold/hot cereals, etc.

Alternatives from cashew, rice and soy can fool anyone. Here is a recipe from Epicurian Vegan of a hard cashew cheese. Click HERE for an easy recipe to make creamy cashew cheese.

Ice Cream
You can find ready-made vegan ice cream made with rice or soy milk and even made with tofu. Here is a cool recipe for a delicious vegan gluten-free chocolate ice cream from Elena’s Pantry.

As a baker I though that it was going to be really difficult to replace eggs in recipes. But it turns out that there are many ways to swap eggs in different recipes.

  • Commercial Egg Replacer(powder): best for baking.
  • Tofu: best for quiche, fritata, egg salad (texture similar to hard boiled egg).
  • Bananas and Applesauce: perfect for baking, also used as an alternative for fat (substitute the same amount when replacing oil).
  • Silken tofu: appropriate for baked goods when blended with liquid ingredients(1/4 cup make 1 egg).

You can substitute butter when cooking with any vegetable oil; like sunflower seed, grape seed, canola, etc. And the most common swap for butter is her oil-based cousin: margarine.

Meat Substitues:

Grilled, pan-fried, stewed, anyway you want it tastes delicious. This meaty substitute contains 7g of protein per ½ cup. The way you season it is key. It comes in hard, medium or soft/silk depending on the use you give it. For grilled or pan-fried hard is better. For sauces or baked goods soft/silk. For everything else there’s mastercard. (This is not a paid advertisement. Sorry, had to do it XD).

Look again because these are not meatballs. Falafel is made out of chickpeas and other deliciousness. HERE is a recipe if you want to try it out. Trust me, you won’t regret it.

Foods Rich in Protein:

Quinoa stuffed peppers. Yum.
  • Peas
  • Sun dried tomatoes
  • Tofu (7g per ½ cup)
  • Non-dairy milk
  • All kinds of beans: chickpeas, lentils(9g per ½ cup), black, white, red kidney(7.5g per ½ cup) and more.
  • Quinoa (4g per ½ cup)
  • Dark leafy greens: spinach, kale(4g per cup), collards, broccoli(2g per cup).
  • Seitan (also called gluten)
  • All nuts: hazelnuts, almonds, cashews, pecans, peanuts, macadamia, walnuts, and much more.
  • Edamame
  • Seeds: hemp, sesame, sunflower, flax, pumpkin, chia

Here is a summary for iron rich foods:

I hope that sharing this information will give you a new perspective of a vegan diet. Remember that if you want to try this special diet consult your nutritionist or doctor. I’m no expert, just a nutrition fanatic. 🙂
Remember to share, like and comment. Have a great day!

References from: 1, 2, 3, 4


Wholly Guacamole!

The first thing that comes to your mind when you hear avocado is guacamole, right? But thankfully avocado is much more than just salsa. This superfoods has numerous health benefits and is so versatile it will make you beg for more. Of course, everything must be eaten in moderation, even if it’s good. An interesting fact is that the avocado tree belongs to the same family as the cinnamon and bay leaf tree. And an even more interesting fact is that the avocado is a giant berry with a single seed.

It’s smooth texture is used in both, sweet and savory dishes, mostly used raw because if cooked too much it becomes bitter. Caution should be used when cooking with untested cultivars; the flesh of some avocados may be rendered inedible by heat.(1) Maybe we should just eat it raw to prevent unwanted death… just kidding. But seriously, be careful. There are so many recipes, especially vegan and vegetarians, in which the star is this awesome berry. From milkshakes to salads, to ice cream and pasta.

This fatty fruit will make anything pop.

Now, let’s go to the good stuff. Not only is it delicious, it is also nutritious. It’s not called a superfood for nothing. The most common myth that everyone says is that it has too much fat and that it’s not good for certain types of diets. Yes, the avocado does contain a high level of fat, but good fat.

Monounsaturated fat is considered to be a “good fat” which reduces levels of bad cholesterol in your blood and lowers your risk of stroke and heart disease. Compared to other fruits it has a really low content of sugar (only 0.2 g). They’re also a great source of potassium (containing more per weight than bananas)(2) which helps in controlling blood pressure levels.(3)

Looks down-right delicious!

Get this! A medium sized avocado contains 11 grams of fiber, which is close to half of the daily recommended minimum intake.2 They also contain a considerable amount of vitamins and minerals including vitamins K, B6, E & C. Avocados promote a healthy weight, BMI (body mass index) and waist circumference. This colorful fruit will brighten any plate and one of my favorite ways to eat it is in sushi. Another way to eat it is in a sandwich, a vegan one might I add. I saw this video a while ago and made me want it real bad. This guy, Byron Talbott, made a sandwich so good that you won’t even miss the meat. http://www.youtube.com/watch?v=2PtM5INJU8o Avocados have proven to be a worthy superfood. From providing healthy fats that we need to lowering the bad cholesterol. This superfood is standing proud in the hall of fame. Do you like avocados? If not, will you start eating them now? Comment in the section below.

Metabolic syndrome is name for a group of symptoms that increase the risk of diabetes, stroke, and coronary artery disease. One study, published in the Nutrition Journal assessed the link between avocado consumption and metabolic syndrome. The scientists concluded that avocado consumption is associated with improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome.(3, 4)

References: (1) http://en.wikipedia.org/wiki/Avocado (2) http://www.medicalnewstoday.com/articles/270406.php (3) http://www.undergroundhealth.com/15-amazing-health-benefits-of-eating-avocados/ (4) http://www.nutritionj.com/content/12/1/1

Beet That!

            Beets are definitely not our first option in vegetables. But, why not? Beets have a beautiful, dark, rich maroon color (I’m not referring to the music band) that can instantly highlight any plate and, on top of that, they’re full of antioxidants. Uh, give me some please! I prefer to eat them raw and grated. If you decide to cook them, try to keep the cooking time under 15 minutes if it’s boiled (otherwise water soluble vitamins will be lost) and under 1 hour if baked. Like almost all fruit and vegetables if you cook them for too long they will lose most of its nutrients. An interesting fact is that you can alter the color of the beets when cooking. If you any acid, like vinegar or lemon juice, it will brighten the color, just like red onions. If you add any alkaline substances, like baking soda, it will darken the color and salt will blunt the color. It grows in the cold seasons and it’s commonly found in northern countries. Being in Finland I’ve seen enough beets for the rest of my life; they are served almost every day in the university’s cafeteria.

This vegetable ruby has precious health benefits and is related to longevity. The pigments that give them their yellow or dark red color are called betalains, which is a powerful-all-natural anti-inflammatory with no known side effects. A funny fact is that not everyone can process betalains properly. In the United States, only 10-15% of adults are estimated to be “betalain responders”. A “betalain responder” is a person who has the capacity to absorb and metabolize enough betalains from beets (and other foods) to gain full antioxidant, anti-inflammatory and cellular detoxification benefits#2. Additional benefits from betalains:

  • Reduces the risk of blood clots
  • Reduces bad cholesterol
  • Protects cells from toxins known to trigger tumors.
  • Protects your liver from toxins.

Am I the only one getting hungry for beets? This is vegetable royalty right here. It has a beautiful color, can be prepared in many ways and has so many benefits. Any type of inflammation, be it internal or external, can be relieved with a nice beet smoothie, like any of these. And for those days of the month ladies, this will taste like heaven for those cramps and bloating.

For this superfood’s recipes I have many options, all from this awesome beet lovers site. There are sandwiches, salads, casseroles, drinks, desserts and so much more, starring this superfood.

               But there is a recipe that I have to share with everyone: Red Velvet Cake. This no ordinary red velvet cake; this is red velvet cake on steroids. It is vegan and has no food coloring, by now you can guess what gives it the particular red color. This recipe is by Chef Christina from Christina Cooks, a friend of mine introduced me to her, and he is also a food lover and future Chef: this is his blog. I’ve tried many ways to make this cake and this is -hands down- the best one. If you have time check Christina’s site, she has many delicious vegan recipes.

Okay, beets definitely deserve a place in my superfoods hall of fame.

**I will make a dish with this superfood in the winning category and post it next week. So the poll will be open until 17.03.2014**

References: #1#2#3

Going Bananas!


I can count with one hand the number of people that have told me “I don’t like bananas”. It is a pretty popular fruit among people of all ages and nationalities. There are different types of bananas and the flavor depends of the color. There is even a cooking banana that is called plantain that it’s used generally for savory dishes. It is bigger in size and harder, it is used when it’s still green and also when it turns yellow(ripens), it acquires a sweet flavor. But I’m going to emphasize on the regular raw banana we all know and love.

Maybe the most common myth about bananas is that it must be avoided if you want to lose weight. Are bananas really fattening? Bananas do provide carbs, but our metabolism uses fat and carbohydrates as fuel to do any kind of action. It is commonly consumed before physical activity providing a stable source of energy, making you feel more active and helps you perform at a higher intensity than if you had lower energy levels. Since carbs are basically sugar chains if not used or burned as energy it will accumulate as fat in your love-handle area.


Another myth about bananas is that it has numerous health benefits including: soothing an upset stomach, providing immediate relief from hangovers and premenstrual syndrome. The tryptophan in bananas is also credited with promoting sleep. It is not proven that eating bananas will cure all the diseases or situations. What is proven is that including bananas in a balanced diet can help prevent or soothe those diseases. In the end it all comes down to watching what you eat; bananas do provide many necessary nutrients, but not all of them.


Here are the mayor nutrients that are present in bananas and how they help us:


It Helps…
Potassium Lower blood preassure; reduce stroke risks
Vitamin B6(pyridoxine) Brain function; metabolism process; reduce swelling
Fiber Constipation, diarrhea; better digestion
Copper Conecctive tissues; repare skin; process iron


Improve mood; relieve stress

Here and here are more facts, detailed, about bananas and the health benefits we can receive.


Remember: Bananas contain high levels of sugar and carbs, eat the proper amount depending on the degree of physical activity or work to be done and the rest of the food you consume. You’re not going to eat only bananas, right? Here are some easy and healthy ways to eat bananas, but don’t turn into a monkey now.


Click here for a drink
Click here for a dessert
Click here for a classic
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*Do you know any other myth or fact about bananas? Share it with us in the comment section below.*