Good morning and happy Wednesday to you! If you are new to my blog, then I should let you know that every Wednesday I post a photo journal of everything I ate the day prior. I like documenting my food intake for 24 hours, it helps me keep track of whether or not I’m eating enough vegetables and how my meals change over time (you can see a full list of these posts here).
One meal that is evolving is my green smoothie. I discussed my concern in last Wednesday’s post that I’ve been using too many fruits in my morning smoothies. I’ve made two smoothies since then where I made a few changes. The first change is that I’m really increasing the amount of greens. In the smoothies I made this past weekend and yesterday, I used in each 1-lb. bags of kale that I got at the health food store. After all, the point is to make the smoothie green and that’s exactly what I did:
I suppose if I were
Dr. Fuhrman really hard-core, I would drink it like this with only a mango, the greens and nut milk blended together, but I still like to add berries (yesterday I used frozen cherries) and pineapple to sweeten it and make it palatable:
I also included all my extras like cinnamon, maca powder, goji berries, cacao powder, etc. Here’s what my final serving looked it:
The second change that I made to my favorite smoothie recipe was to include a scoop of my homemade sprouted lentil protein powder that I mentioned in Monday’s post. I’m happy to say that, despite its bean-y odor, I could not taste the protein powder at all in my smoothie. This recipe is a winner!
- 2 cups dried lentils or mixture of dried peas and lentils (there are sprouting mixes you can buy or you can just use regular dried lentils)
- water, for soaking
- sprouting jar
- Rinse lentils and pick through for any debris. Place lentils in a bowl or sprouting jar and cover with filtered water. Cover loosely and let sit for 8-12 hours. Add more water if necessary to keep the lentils completely submerged.
- After soaking, rinse the lentils with fresh water, discarding the soaking water. Sprout the lentils over the course of 1-2 days, rinsing them every 8-12 hours. They are ready when the sprouts are about ½″ long.
- At this point, you can move onto the dehydrating step, or you can cook your sprouted lentils to make them more easily digestible. To cook them, bring about a cup of water to boil in a small saucepan. Add the lentil sprouts and simmer for about 8 minutes. Drain and rinse with cold water.
- Now, spread the sprouted lentils onto a drying sheet and dehydrate at 115°F for 10-12 hours, or until completely dry. If you bite into one, it should be crunchy and you’ll know it’s dry.
- Place the dried sprouted lentils into a high-speed blender and process finely into a powder. Store tightly sealed in a cool, dry place for up to a week or 10 days.
In case you were wondering, I did the nutritional analysis based on this data and input from blog reader Paul B.
One cup of the protein powder would include approximately 28 grams of protein and 300 kcal. One serving (1/4 cup) would then be about 7 grams of protein and 75 kcal.
As mentioned, I added some into my smoothie yesterday and enjoyed the extra nutrition. I’m not saying that everyone needs to add protein powder to their smoothies, but I’m going to continue experimenting and see if it works for me. I should also mention that I tried grinding the dried sprouted lentils in a food processor and it did not work to grind them finely enough:
But, once I put them into the Vitamix, I got a really nice fine powder:
I worked out yesterday morning and then made a salad for lunch using my favorite salad dressing:
Then, lest you think I am the perfect nutritarian, I made some popcorn after eating my salad, using a teensy bit of coconut oil and some sea salt:
That was good.
I also had two Cara Cara oranges, they are my absolute favorite type of orange and not just because their name sounds like mine; they are sweet and pink and I am buying them by the bagful while they are in season:
The popcorn killed my appetite and I wasn’t super hungry for dinner, but I made an easy soup by blending roasted sweet potatoes with steamed brussels sprouts and onions:
I stirred in some cashew cream sauce to make it decadent. Dessert was a fruit bowl of mango and blueberries:
Despite my cravings for the salty crunch of popcorn, it was a good food day and my appetite was fairly consistent. I probably could have skipped the fruit bowl after dinner, but I couldn’t resist the sweet mango.
Have a wonderful day! In the meantime, be sure to check out the amazing recipes that were submitted for this week’s Healthy Vegan Friday recipe round-up; I’ll be announcing the top three most popular recipes on Friday as selected by you, plus my personal picks.