Day Three: How are we Getting Enough Calcium and Protein?

Day Three:  21 Days of Clean Eating and Real Food and No Meat
What fun we are having!

We have been hearing some concern from friends about getting enough calcium and protein.  So, in addition to the books I listed in an earlier post, I looked up recommended amounts of nutrients.  If you have questions about whether you are getting enough calcium or protein, you may want to check it out for yourself.
United States Department of Agriculture  This site lists amounts of vitamins and minerals that are recommended for each age group.
USDA chart with foods that give the recommended vitamins and minerals  I found this website very helpful.  There are many sources for getting enough calcium.  I think we will be getting more calcium now.  We are drinking almond milk, which has as much calcium as cow's milk.  We also have not stopped eating some cheese and yogurt.  Now that we are eating more vegetables, this will be the best addition for all the needed vitamins.  I have never heard anyone say harmful things that happen from eating too many vegetables.

From reading Michael Pollan's book In Defense of Food, I learned that research shows that it is important to eat real food, not just vitamin pills, shakes, or enriched food.  I believe God made the real food just the way it should be eaten.  Otherwise, He would have made seeds that grow vitamins.  I'm not against taking vitamins, but I think we need to focus on eating real whole food.

Breakfast:  Scrambled eggs from our free range chickens in left over whole-wheat tortillas with organic salsa

Lunch:  Whole-grain spaghetti with homemade sauce and arugula, green smoothie (spinach, banana, Greek yogurt, cinnamon)

Supper:  Brown Rice, Stir-fry vegetables (garlic, onions, celery, mushrooms, carrots, broccoli, green beans, and firm tofu)  I have been skipping the additions of soy sauce, tamari sauce, and honey.  I have been adding salt, black pepper, and red cayenne pepper.  Interestingly enough, my family still really likes it.  I think the red pepper really adds a great taste.  I just have to be careful not to add too much for the sake of Blane.

For the stir-fry, I start with olive oil, garlic, onion, and celery (in that order).  Then, I season it.

This is the stir-fry cooking.  The broccoli is from our garden.  I want to plant more next year because it is almost finished.

Looking Ahead...
Menu Plan:
Day Four:
Breakfast:  Oatmeal or Ezekiel 4:9 cereal with Almond Milk
Lunch:  Root Vegetable Bisque from Fresh from the Vegan Slow Cooker by Robin Robertson/ Green Salad
Dinner:  Roasted Potatoes with garlic and olive oil in the oven.  Vegetables also roasted in the oven.  Green Salad or Quinoa Salad, Oranges

Day Five:
Breakfast:  Oatmeal or Egg Sandwiches, Kale or spinach smoothie (with Greek yogurt, banana, cinnamon, ice, berries?)
Lunch:  Brown Rice, Black Beans (from the freezer), Green Salad
Dinner:  Spinach Soup from Fresh from the Vegan Slow Cooker by Robin Robertson, whole-wheat bread or Wasa Crackers/ applesauce (unsweetened)

Day Six:
Breakfast:  Oatmeal or Egg Sandwiches, fruit
Lunch:  Leftover soups, salad
Dinner:  Brown Rice and Stir-fry Vegetables/ Green Salad

You may notice, I am trying to be simple, repeating meals, so that I am not trying too many new things all at once.  One meal at a time, one day at a time.  Each choice we make will make a difference in the long run.
Happy Eating!