Black Beans - a Healthy Vegan's BFF

Protein, Fibre, Antioxidants, Magnesium, Iron, Heart Healthy, Cancer Fighter...WOW, can you say SUPERFOOD! Black Beans are definitely a Healthy Vegan's Best Friend!!! 1 Cup of Black Beans = 15 grams of Fibre and 15 grams of Protein. There aren't any other foods out there I can think of (Vegan or not) that have such an amazing combo! These babies are actually beneficial to your digestive system and keep it functioning properly, despite bean's bad rap for being a digestive disruptor. The soluble fibre also helps in lowering blood cholesterol levels and the magnesium, folate and iron give you much needed energy! And if all this wasn't enough to convince you to incorporate these little bb's into your Vegan Diet - recent research has found that the skin on Black Beans is an amazing source of phytonutrients much like that of bright coloured veggies and fruits. These phytonutrients have anti inflammatory and antioxidant properties and are serious warriors against free radicals and inflammation (aka cancer) in your body.

5 Picky Diet Ideas to eat more Black Beans:
~ sprinkle some on your baked sweet potato
~ top off your salad with a couple spoonfuls
~ add to soups or Vegan Chili (see pickydiet.com for recipe)
~ make Black Bean burgers (see pickydiet.com for recipe)
~ mash some up and spread on a wrap or sprouted bread

Or, try this brand new Vegan Black Bean Dip Recipe...

Holly's Vegan BB Dip
1 can of Organic Black Beans rinsed and drained
1 ear of roasted corn (or half a can of organic corn)
1 avocado diced (not too soft)
1/3 red onion diced
1/2 cup of cherry tomatoes quartered
1/4 cup EVOO
1/4 cup balsamic vinegar
Salt and Pepper to taste
Mix all ingredients together in a bowl and stir well! Easy!!!
Dip some Black Bean chips in it, put a little in a GF wrap for lunch or put some on a baked potato for dinner and get all the vitamins and nutrients you need!

Happy, Healthy Vegan Eating!!!

Picky Protein for Healthy Vegans

Protein seems to have become a true buzzword in today's society. "Lean Protein", "Protein Bars", "Protein Drinks", "Whey Protein"...I could go on and on. It seems like the grocery store is filled with labels of packaged food claiming to be packed with protein. What does all this mean in a healthy vegan lifestyle? Can we possibly get enough protein?

The CDC (Centers for Disease Control and Prevention) recommends that women ages 19-70+ need 46 grams of protein each day and men ages 19-70+ need 56 grams of protein each day. These numbers are totally do-able on a healthy vegan diet everyday without overdoing it or falling prey to the companies trying to make money off of offering you MORE protein!

Here are my favourite ways to get a little more vegan protein the "unpackaged way"...

Beans and Legumes - put some on your salad, grill a Vegan Black Bean Burger (click for the recipe on Picky Diet!), dip your fav veggies in Hummus, add some Chick Peas to your pasta sauce...

Nuts - sprinkle some Almonds or Walnuts on your morning GF oatmeal, spread Almond Butter on sprouted grain bread or on celery, nibble on a few Pistachios...

Seeds - Pumpkin and Sunflower Seeds can be sprinkled on anything from salads to cereal to garnishes on soups, Chia Seeds which are also an awesome source of fibre and great for digestion are good in smoothies and added to almond or coconut yogurt, Flax Seeds are an amazing super food - add a little to your smoothie to or use them as an egg substitute when Vegan Baking by mixing them with warm water, my absolute new fav are Hemp Seeds - they are a complete protein filled with vitamins and amino acids - definitely get these into your Picky Diet today!

Don't forget all the wonderful delicious vegetables you eat also have protein as do GF and standard grains too!

Check out my Picky Diet website for some awesome Vegan Recipes and other tips on living a Healthy Vegan Lifestyle.

Do you have some awesome healthy "unpackaged" Vegan Protein tips? Send me a note to share your ideas!

Vegan Diet Substitutions: Your Favourite Foods Gone Vegan

What to do when I want to order a pizza??? Hold the Cheese and fill it up with veggies - try it and you will be surprised how good it really is! Double check that their tomato sauce does not contain any cheese or dairy products (yes there are lots that do!). Add your fav veggies - mine are; red onion, garlic (both very cleansing), spinach, red peppers and broccoli.

I just want a burger and fries!!! Try homemade Black Bean Burgers and Sweet Potato Unfries - check out the full recipe on the Recipe Page. Dress them up like real burgers with lots of veggies and a thin whole wheat or GF bun and voila - craving satisfied!

BLT Sandwich with Potato Chips for lunch? Scrap the bacon, switch the mayo for hummus, add a couple slices of avocado - yummy! Try kale chips or sweet potato chips (check out the recipes on my Recipe page) If you have to have chips (as I sometimes do - try the brand Way Better Snacks - I love the black bean and sweet chili flavours.

Cookie Monster! Yes, there are plenty of baked goods out there that are "vegan" - be wary of their sugar content and what they actually contain, often they are highly processed. There may be a good vegan bakery in your area that is health concious - stay tuned to my blog as I continue the search for "healthy" vegan cookies and check out the Recipe page for some vegan dessert ideas.

Do you have some favourite foods that you just can't bear to be without and don't know how to "vegan-ize" them? Email me and I will figure out something fabulous - and post it for all the other Picky Diet followers out there!

Welcome to the Picky Diet Blog!

Are you ready to embrace the Vegan Lifestyle and improve the Fabulousness of your life?

Then you're in the right place!  Welcome!

I look forward to guiding you on this journey of great health, energy, humanity and beauty!  Veganism will absolutely change your life for the better - I am living proof.

Check back often for updates, and please feel welcome to leave comments & ask questions anytime!

You'll find a wealth of additional information including delicious vegan recipes on my newly launched website: Picky Diet.  I'd love it if you also join the conversation on my additional online communities: facebook, twitter, and pinterest!

~ Kimberlee Ruzycki