Thanksgiving is a wonderful holiday for us to remember all our blessings! For those of you who do not like eating poultry on thanksgiving, I suggest a veggie loaf. It is easy to create with the “Magic Loaf Studio”! Check it out at veganlunchbox.com. You can make your own loaf with whatever ingredients you have available. In this episode, I show you how to navigate the website and then make my own loaf ! The Magic Loaf Studio makes it easy for everyone to make their own veggie loaf.
Happy thanksgiving!
Ingredient information:
Quinoa:
Quinoa is a versatile grain. You can use it in the place of rice, and it is very high in protein. Protein is made out of amino acids, some essential because we can not produce them and need to get them from the diet. Quinoa is a “complete” protein because it contains all the essential amino acids. It is an excellent plant-based protein source.(1)
Another benefit of quinoa is that it is high in fiber. Quinoa is also high in certain minerals which people lack such as Magnesium, Potassium, Zinc and Iron (for women). By soaking and/or sprouting the quinoa before cooking it, you can reduce the phytic acid (which binds the minerals and reduces absorption) and make these minerals more available. Quinoa is also high in antioxidants which neutralize free radicals and fight aging and disease. Allowing quinoa seeds to sprout increases the antioxidant content even more.(1)
Foods with a high glycemic index stimulate hunger and contribute to obesity and are linked to chronic western diseases like heart disease and diabetes. Quinoa has a low glycemic index, which is a measure of how quickly foods raise blood sugar levels.(1)
Lentils:
Lentils have many health benefits. Lentils are high in fiber, preventing constipation and other diseases in the colon such as diverticulosis and diverticulitis. Fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. Fiber also reduces blood cholesterol, which in turn reduces your risk of heart disease and stroke by keeping your arteries clean. Lentils are also a good source of folate and magnesium. Folate lowers your homocysteine levels, a risk factor for heart disease, and magnesium improves blood flow. Low levels of magnesium have been associated with heart disease. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism. About one quarter percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein. The most wonderful thing about lentils is that they are low in calories and contain virtually no fat, leaving you feeling full and satisfied.(2)
Mushrooms:
One cup of chopped or sliced raw white mushrooms contains 15 calories, no fat, 2 grams of protein, and 2 grams of carbs. Mushrooms help prevent chronic disease due to the presence of antioxidants and beneficial dietary fibers such as chitin and beta-glucans.
Mushrooms have a high antioxidant capacity. They are the only vegan, non-fortified dietary source of vitamin D. Vitamin D in mushrooms has been shown to inhibit the growth of cancer cells. Folate in mushrooms plays an important role in DNA synthesis and repair, preventing the formation of cancer cells. Mushrooms are rich in B vitamins such as riboflavin, folate, thiamine, pantothenic acid, and niacin. Mushrooms also provide minerals difficult to obtain in the diet, such as selenium, potassium, copper, iron, and phosphorus. Selenium is not present in most fruits and vegetables but can be found in mushrooms. It helps detoxify some cancer-causing compounds in the body and prevents inflammation, decreasing tumor growth rates. Mushrooms also contain choline, which helps with sleep, muscle movement, learning and memory. Choline assists in maintaining the structure of cellular membranes, aids in the transmission of nerve impulses, supports proper fat absorption and reduces inflammation.(3)
One cup of grilled portabella mushrooms provides about 3 grams of fiber. Mushrooms contain two types of dietary fibers in their cell walls: beta-glucans and chitin which increase satiety and reduce appetite, making you feel fuller longer, lowering your calorie intake. Beta-glucans have been shown in studies to improve insulin resistance and blood cholesterol levels, lowering the risk of obesity. They also help lower blood cholesterol levels. Since mushrooms are high in potassium and low in sodium, they help lower blood pressure, decreasing the risk of hypertension and cardiovascular diseases.(3)
Carrots:
There are many health benefits of carrots. Carrots contain beta carotene and other antioxidants. Beta-carotene consumption has been linked to a reduced risk of cancer, notably lung cancer. Beta-carotene improves eye health. Research found that people who ate the most amount of beta-carotene had a lower risk of macular degeneration than those who consumed the least. Beta-carotene can also split itself via an enzymatic reaction to form provitamin A, associated with antioxidant capacity in relation to vision. Carotenoids help lower blood sugar, helping diabetics. They regulate the amount of insulin and glucose that is being used and metabolized by the body, providing a more even fluctuation for diabetic patients.(4)
Carrots also contain vitamin A. Vitamin A deficiency can cause difficulty seeing in dim light. Therefore, carrots are good for preventing conditions like night blindness. Carrots contain Vitamin C, which stimulates the activity of white blood cells, an important element in the immune system. They also contain Vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.(4)
Eating carrots can help prevent heart disease. Studies have shown that cholesterol levels drop when eating carrots . Studies have found that root vegetables, such as carrots, can reduce the chances of having a heart attack as well. Carrots are a good source of potassium, which can relax your blood vessels and arteries, increasing blood flow, boosting organ function throughout the body, and reducing the stress on the cardiovascular system. Eating carrots reduces stroke as well. In addition, stroke patients with highest levels of beta carotene had the highest survival rate.($)
Carrots, like most vegetables, have significant amounts of fiber. Fiber protects your colon and stomach from illnesses, including colorectal cancer. Another study shows that women who ate raw carrots were less likely to develop breast cancer than women who did not eat carrots. Further research into the application of both carrots and beta-carotene in relation to other forms of cancer is ongoing. It also boosts heart health by eliminating excess LDL cholesterol from the walls of blood vessels.(4)
Garlic:
The combination of anti-inflammatory and anti-oxidant compounds in garlic makes it a food for preventing atherosclerosis. Garlic lowers blood triglycerides and total cholesterol. Garlic has also been found to lower blood pressure. Allicin in garlic blocks the activity of angiotensin II, helping prevent unwanted contraction and increases in blood pressure. In addition, garlic is rich in sulfur-containing molecules called polysulfide, converted into hydrogen sulfide, once inside our red blood cells, triggering dilation of our blood vessels, reducing blood pressure. (5)
In addition to the ability of garlic to help prevent our blood vessels from becoming blocked, it may also be able to help prevent clots from forming inside of our blood vessels. Garlic contains Ajoene which can help prevent certain cells in our blood (called platelets) from becoming too sticky, lowering the risk of them clumping together and forming a clot.(5)
Garlic is also an excellent source of vitamin C, which protects protects LDL cholesterol from oxidation into free radicals in the bloodstream. Garlic’s vitamin B6 helps prevent heart disease by lowering levels of homocysteine, which can directly damage blood vessel walls. Garlic is rich in selenium, a a cofactor of glutathione peroxidase, one of the body’s most important antioxidant enzymes. (5)
Our musculoskeletal system and respiratory system can also benefit from anti-inflammatory compounds in garlic, shown to have anti-arthritic properties. And in the case of allergic airway inflammation, aged garlic extract has been show to improve inflammatory conditions. Some inflammatory aspects of obesity may be altered by sulfur-containing compounds in garlic. Recent research has shown the ability of crushed fresh garlic to help prevent infection by the bacteria, fungi, and yeast. (5)
Garlic has a consistent track record for general anti-cancer benefits. A high intake of garlic has been found to lower risk of virtually all cancer types except cancer of the prostate and breast cancer. (5)
Oregano:
Oregano is a great source of antioxidants and Vitamin K, which promotes bone growth, the maintenance of bone density, and the production of blood clotting proteins. It has been shown to have antimicrobial activity in several studies. In one study, oregano oil even killed Methicillin Resistant Staph Aureus! Beta-caryophyllin (E-BCP) in oregano may possibly be of use against disorders such as osteoporis and arteriosclerosis.There has been research that shows components oregano may help slow down or prevent the progression of breast cancer in patients. Oregano has been used to treat respiratory tract disorders, gastrointestinaldisorders, menstrual cramps, and urinary tract disorders. It has also beenapplied topically to help treat a number of skin conditions, like acne and dandruff. Other nutrients in oregano include: fiber, iron, manganese, vitamin E, iron, calcium, omega fatty acids, manganese, and tryptophan.(6)
(1) Gunnars, Kris. “11 Proven Health Benefits of Quinoa.” Authority Nutrition: An evidenced-based approach. Authority Nutrition.com. July 2014. Web. Accessed 28 November 2015. <http://authoritynutrition.com/11-proven-benefits-of-quinoa/>.
(2) Wilcox, Julie. “7 Health Benefits of Lentils.” MindBodyGreen. MindBodyGreen.com. 17 July 2012. Web. Accessed 28 November 2015. <http://www.mindbodygreen.com/0-5488/7-Health-Benefits-of-Lentils.html>.
(3) “Mushrooms: Health Benefits, Nutritional Information.” Medical News Today. Medilexicon International, Ltd. 14 September 2015. Web. Accessed 28 November 2015. <http://www.medicalnewstoday.com/articles/278858.php>.
(4) “Health Benefits of Carrots.” Organic Facts. Organic Information Services Pvt. Ltd. Web. Accessed 28 November 2015. <https://www.organicfacts.net/health-benefits/vegetable/carrots.html>.
(5) “Garlic.” The World’s Healthiest Foods. The George Matejian Foundation. Web. Accessed 28 November 2015. <http://www.whfoods.com/genpage.php?tname=foodspice&dbid=60>.
(6) “Oregano: Health Benefits, Side Effects” Medical News Today. Medilexicon International, Ltd. 29 September 2015. Web. Accessed 28 November 2015. <http://www.medicalnewstoday.com/articles/266259.php>.