Protein and how to get it without eating meat.

As my family is preparing for lent this year the biggest discussion is what each of us would like to give up. Last year we gave up meat with a loop hole where the boys could eat anything when we ate out. This year around the table Damian asked if we could do it again without cheating. I try to say yes when I am able so that it doesn't sting too bad when I have to say no. We all agreed to give up meat for lent which starts February 22 and ends on Easter Sunday which is April 8. This year it is important to us because on Holy Saturday (the day before Easter) we will be confirmed into the church. I think after almost three years of Mass we are ready to make the commitment.

Really this post is about protein.  I get asked about protein a lot because there is a misconception that protein only comes from animals. Although meat has the densest amount protein per unit it is not the only way to make sure you are getting enough. Here is the link to what the CDC recommends for daily protein intake http://www.cdc.gov/nutrition/everyone/basics/protein.html the chart below is from the CDC. It was easier to follow than the USDA's chart. I highlighted the values my family needs.

Recommended Dietary Allowance for Protein
	Grams of protein needed each day
Children ages 1 – 3	13
Children ages 4 – 8	19
Children ages 9 – 13	34
Girls ages 14 – 18	46
Boys ages 14 – 18	52
Women ages 19 – 70+	46
Men ages 19 – 70+	56

We eat farm fresh eggs that come from grass fed chickens. One egg has 6g which is about 12% of the daily protein that is recommended. Here is a great link to a family farm that explains the benefits of grass fed, free range chickens. Plus to be totally honest this is where I buy my beautiful eggs. http://www.hansonfamilyfarm.com/eggs.html They have a lot of great information on the benefits of grass fed animals too. I recomend that you check them out and then maybe find a local farm that can help you, while you help them.

1/2 a cup of dried oatmeal contains 5g of protein. Peanut butter has 7g of protein in two tablespoons. Milk has 8g in an 8oz serving. One slice of whole wheat bread has 4gs of protein. For 1/4 cup of beans it ranges from 7g-9g depending on the type of bean. I only looked at about 4 kinds of beans.

Now for the surprising facts on Vegetables Are you ready? Here is the link to an excellent chart on vegetable nutrition http://www.healthalternatives2000.com/vegetables-nutrition-chart.html I am only going to chose some of our favorite fruits and vegetables and some really common vegetables.

Vegetables                                                                                             Fruit

1/2 cup Asparagus = 2.16g                                                            1 Apple = 0.47g

1/2 cup beets = 1.7g                                                                      1 Avocado = 4.02g

1/2 cup Broccoli = 1.86g                                                               1 Banana = 1.29g 

1 cup Brussels Sprouts = 3.98g                                                      1 cup blackberries = 2g

1/2 cup Cauliflower = 1.14g                                                           1 cup Blueberries = 1.57g  

1 cup Celery = 1.25g                                                                      1 slice Cantaloupe = 0.58g

1 ear of Corn = 4.02g                                                                     1 cup Dates= 3.6g

1 cup French beans = 12.48g                                                          1 cup Grapes = 1.04g

1 cup Kale = 2.47g                                                                         1 cup Mulberries = 2.02g

1 cup Leeks= 1g                                                                             1 Orange = 1.23g

1/2 cup Mushrooms = 1.08g                                                           1 Peach = 1.36g

1 cup Okra = 3g                                                                             1 Pomegranate = 4.71g

1 cup Peas = 8.58g                                                                         1 small box of Raisins = 1.32g

1 medium Potato = 4.33g                                                                1 cup Strawberries = 0.96g

1 cup Summer Squash =1.87g                                                        1 Tomato = 1.08g

1 cup Swiss Chard = 3.29g                                                             1 Slice Watermelon = 1.74g

As you can see there is protein in almost all of the fruits and vegetables that we eat. Wait there is more ways to get protein in our meatless diet. There is cheese too.

1 Cup Cheddar Cheese = 28.14g                                  1 cup Cottage Cheese = 13.37g

3 oz Cream Cheese = 5.04g                                          1 Goat Cheese = 21.58g

1 cup yogurt = 8.5g                                                        1 cup low fat Yogurt = 12.86g

These are all meatless ways that we can easily get the reccomended daily protein. Seeds and Nuts are also high in protien you can look here for more information on nuts http://www.healthalternatives2000.com/nut-seed-nutrition-chart.html This website has some really great charts to help educate people of the nutrition of food.  I also want to give a shout out to Tofu which I like to cook with. Half a cup of Tofu has 10 grams of protein. 6oz of beef has 49.2 grams of protien which is my daily value and more then double what the boys need. Here is a sample menu that I found on a vegan website http://www.vrg.org/nutrition/protein.htm.

		Protein (grams)
Breakfast:	1 cup Oatmeal	6
	1 cup Soymilk	7
	1 Bagel	9
Lunch:	2 slices Whole Wheat Bread	5
	1 cup Vegetarian Baked Beans	12
Dinner:	5 oz firm Tofu	11
	1 cup cooked Broccoli	4
	1 cup cooked Brown Rice	5
	2 Tbsp Almonds	4
Snack:	2 Tbsp Peanut Butter	8
	6 Crackers	2
TOTAL		73 grams

Although we will be eating eggs and dairy it is an excellent example of how a person can get protein into their diets. Anyways I hope that this post helps people understand more about protein. I am sorry it is so long, I wanted to explore the subject to the fullest. Thank you for reading.

I hope that your week is filled with unexpected learning, Love, and Laughter. Be well my friends.

Garden News

I am excited to show you what is growing on in the garden. First thing first the new additions to our garden. When we went to the local nursery to look for new trees, (we want to add a pecan, lemon, persimmon, and more pomegranates for our hedge row) for once Rob did not find anything he wanted and we came home with three half priced roses. I happily told him that they would add some beauty, and attract bees for the vegetables.

This has the sweetest smelling flowers!

This is an Olympian Rose.

This is a pink promise.

Let's just say I fell in love with this rose and I have never been so happy to receive flowers.

This is not where they will be planted, well maybe we will plant the pink one here so that I can open the window and have a sweet breeze to fill the house.

I hardly ever get flowers but when I do I am glad they are alive.

Sad news comes from the garden. Rob pulled out the melon plants. They were covered in aphids. Did you know Ants farm them? Once the ants brought them over to the melon vines they exploded. We planted them to late in the season. We learned a lesson and hopefully we will apply it next year.

Zucchini is still growing well. The squash are slowing down. I am incredibly happy with all the squash I have gotten to feed to my family.

I was surprised to find this lovely yellow squash this morning.

I think we will be able to have at least one more meal made from garden squash.

The boys may get an acorn squash before the growing season ends.

Jelly bean tomato, with a side of beets please. This little jelly bean tomato has flowers which means the boys may get a couple of tomatos after all.

I think these are called purple hull beans. Rob planted them with the squash. They are kind of sweet. So we have decided to plant a whole bed of these next year.

Butternut squash! It is a little bitty one but it will taste just as good as any. I am sure. We had two bigger ones but the boys attacked them and throw them over the fence to hide what they had done.

These are pie pumpkins.

I am currently dreaming of pumpkin pie.

Lots of pumpkin pie.

When Rob pulled out one our amaranth plants he shook out the seeds along our fence and two of those little seeds took root! God is good. I love a surprise.

I think that this a purple potato plant. We planted potatoes in the spring and we thought we had lost them but here they are making a wonderful entrance.

We planted more than a dozen different pepper plants and the Rats ate them all. These two some how came back. We may not get any peppers but it does add more greenery to the fence line.

Purple asparagus. This is another plant we thought was gone but it is a true picture of perseverance. It struggles because I often forget to water them but some how it keeps trying to grow.  

One day these little purple asparagus will turn into something truly wonderful. They may even make us a meal in a few years.

Pineapple pear flowers.

We have struggled with fire blight on our pear trees. The Bartlett pear is a lost cause.

Here is hope on a branch.

We spent the summer fighting the battle of tomato's. We finally gave up surrendering to the harsh elements.

We ignored these black cherry tomatoes

Now it is completely covered by little green tomatoes

Sometimes the lessons you can learn in the garden are not just when to plant. This year I have learned more about God's love, and his plan for us. I have no doubt that God is a loving God. I can see that he wants us to have hope, to persevere even when it seems as if there is no way to survive.



Miracles happen everyday, sometimes we don't see them because we are so busy doing what needs to be done. These small miracles are there and it is easy to see them in the garden but I have to wonder if I am missing some that happen in everyday life. I know God is with me and my family. I hope that I will continue to grow in his light.

I hope that your week is filled with small Miracles, Love and Laughter. Be well my friends.