Monthly Archives: August 2014

Plant-based protein choices


I found this excerpt below on Bob Harper’s website recently and liked it so much I wanted to post it here…he’s a personal trainer from the show ‘Biggest Loser’:

A lot of you have been asking me about plant-based protein.. So let me give you a breakdown of all my protein choices:

1. ALL kinds of beans (black, kidney, great northern, chick peas, black eyed peas, green peas, lentils, pinto beans, lima beans)**
2. Tempeh
3. Seitan
4. Tofu
5. Veggie burger**
6. Quinoa**
7. Oatmeal**
8. Brown rice**
9. Whole wheat bread**
10. Nuts**
11. Peanut butter**
12. Soy milk
13. Hemp Protein**
14. Green Pea Protein**
15. Brown Rice Protein**
16. Vegan Protein Powder**
17. Chlorella
18. Plenty of rich green leafy vegetables**

I put stars next to the protein choices I use regularly. Numbers 13-16 are in my vanilla protein powder. Some other protein choices my family use regularly are almond butter, pumpkin and sunflower seeds, hummus and whole grain pastas and crackers. And some vegetarian but non-vegan choices we use fairly regularly are eggs, cheese and greek yogurt, though I try and limit them to a couple of times a week. This chart tells you how many grams of protein in a serving:



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Homemade Honey Smackers

This is the recipe my husband has become famous for making in our family. The kids are always so excited to get up in the morning when they know dad’s made honey smackers the night before :).


There are only 5 ingredients in this recipe which makes things easy: puffed wheat, honey, butter, cinnamon and molasses.


Start off by preheating your oven to 350 degrees. Dump your bag of wheat puffs in a roaster pan (the one you would cook your turkey in for thanksgiving) and allow it to toast in the oven for a few minutes while you combine the remaining ingredients in a medium saucepan and stir them together over medium heat.



Pull your puffed wheat cereal out of the oven.  Remove the saucepan from the heat and drizzle the mixture over your puffed wheat cereal and then stir to coat evenly.


Cook your cereal for about 12 minutes in your preheated oven, taking it out every 4 minutes and giving it a stir. Be sure you scrape those edges. When the liquid is mostly absorbed, it’s done.


Allow the cereal to cool before serving. It will get crispy as it cools.



Homemade Honey Smackers

1/2 c honey

1/3 c butter

1/4 c molasses (blackstrap or regular)

½ tsp cinnamon

6oz bag puffed wheat cereal

Preheat oven to 350 degrees. In a large roasting pan add your bag of puffed wheat cereal and allow to toast in oven while you melt honey, butter, cinnamon and molasses in a medium saucepan. Drizzle over the top of cereal and stir together until evenly coated. Bake for about 12 minutes until liquid has mostly absorbed, taking it out every 4 minutes to stir. Allow to cool before serving. It will get crispy as it cools.


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