Nutrition: Add These Plant Based Proteins and Feel Full Longer

Sustainable eating meals based on legumes such as beans and peas are more satiating than pork and veal-based meals according to a recent study by the University of Copenhagen’s Department of Nutrition, Excercise and Sports. Results suggest that sustainable eating may also help with weight loss.

Numerous modern dietary recommendations encourage high protein consumption to help with weight loss or prevent the age-related loss of muscle mass. Furthermore, consuming more vegetable-based protein from beans and peas, and less protein from meats such as pork, veal and beef, is recommended because meat production is a far greater burden on our climate than vegetable cultivation.

The protein-rich meal composed of legumes contained significantly more fiber than the protein-rich meal of pork and veal, which probably contributed to the increased feeling of satiety”, according to the head researcher, Professor Anne Raben of the University of Copenhagen’s Department of Nutrition, Exercise and Sports.

Adding these to your diet may be a good weight-loss tool.

The results are published in the scientific journal Food & Nutrition.

Recipe: Broccoli Stem Pesto


Part of our organization process for 2016, is making your weekly food shopping more conscious. In addition to buying organic and nongmo, get creative about what you buy and how many things you can make from it. Here is a versatile pesto that works on almost anything. Try to make your foodwaste imprint 50 percent less than last year.

-2-3 thick broccoli stems, cut into small pieces – then blanched for 2 to 3 minutes in boiling water and cooled to stop cooking process
-1/2 cup toasted pumpkin seeds
-1 clove of garlic, peeled and crushed
-2 sprigs of thyme – leaves only
-1/2 cup of flat leaf parsley – harder stems removed
-zest and juice of 1 lemon
-salt and pepper
-optional: chili flakes
-3 tbsp extra virgin olive oil

Put all ingredients in a mini-chop pro or food processor and pulse until mixed well and forms a smooth paste.