Lemon Banana Tart with Almond Flour Crust

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Ingredients:

Crust:

  • 1.5 cups of Almond Flour
  • 3 tbsp of Coconut Oil
  • 1/4 tsp of Baking Soda
  • 1 tbsp of Maple Syrup
  • 1 tsp of Vanilla Extract
  • 1/2 tsp of Cinnamon
  • 1 tbsp of water

Crust recipe originally from here.

Filling:

  • 2 Bananas
  • 6 tbsp Ground Flax Seeds
  • 1/3 cup of Lemon Juice

*Serves 6

Directions:

  1. Pre-heat the oven to 350 F.
  2. Mix almond flour, baking soda and cinnamon in a large bowl.
  3. Mix coconut oil, maple syrup, vanilla and water in a small bowl.
  4. Add the contents of the small bowl into the large bowl.
  5. Mix the ingredients until the consistency is even.
  6. Put the crust mixture into a tart pan to form the crust.
  7. Bake for about 20 minutes.
  8. Blend the bananas and lemon juice and add to a mixing bowl.
  9. Add the ground flax seeds to the filling mixture.
  10. Add the filling to the tart crust once it is done baking.
  11. Freeze the tart until the mixture hardens a bit (about 30 min-1 hour)
  12. Bon Appetite!

Chickpea Avocado Salad

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Ingredients:

  • 3 Cups of Chickpeas (cooked)
  • 1 Avocado
  • 1 Onion
  • 1 Tomato
  • 1/3 Cup of Lemon Juice
  • Garlic Powder
  • Onion Powder
  • Black Pepper

*Makes 4 servings

Directions:

  1. Cook chickpeas as instructed (or use canned chickpeas).
  2. Partially mash chickpeas in mixing bowl.
  3. Add lemon juice
  4. Add Avocado.
  5. Chop tomato and onion and add to mixing bowl.
  6. Add spices.
  7. Mix ingredients until evenly distributed.
  8. Eat and enjoy.

But Where Do You Get Your Protein?: The Best Plant Based Sources of Protein

Usually when people think of protein, they think of meat. Because of this, protein is a nutrient of concern for many people when it comes to plant based diets.  According to the CDC, we should get about 10-35% of our daily calories from protein. 50 g of protein is 200 calories. If a person is eating 2,000 calories/ day, that is about 10% of calories. Getting this amount of protein on a plant based diet should be easy as long as you eat enough calories. Here are some examples of high protein plant foods.

1. Black Beans

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Black beans have 15 g of protein per cup. This comes out to about 23% of calories from protein.

2. Pinto Beans

pinto-beans

1 cup of pinto beans contains 15 g protein, which is 22% of calories.

3. Peanuts

PEANUTS IN SHELLS SOFT LIGHT. Image shot 06/2007. Exact date unknown.

1 oz. of peanuts contains 8 g protein or 16% of calories.

4. Hemp Seeds

hemp-seeds

3 tbsp of hemp seeds contain 11 g of protein or about 25% of calories.

5. Almonds

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1 oz. of almonds contains 6 g of protein, which is about 13% of calories.

6. Lentils

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1 cup of lentils contains 18 g of protein, or 27% of calories.

7. Spinach 

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100 g of spinach contains 3 g of protein or 30% of calories.

8. Chickpeas

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1 cup of chickpeas contains 15 g of protein or 19% of calories.

9. Quinoa

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1 cup of quinoa contains 8 g of protein or 15% of calories.

10. Broccoli

broccoli

1 cup of broccoli contains 3 g of protein or 20% of calories.

These are just some of the many higher protein plant foods. The bottom line is that as long as you eat real food, and eat enough calories, getting enough protein probably isn’t going to be an issue.

Nutrition Facts: Self Nutrition Data