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vegetarian cooking with protein
I am trying to find the best source of protein for my meals now that I
do not eat meat. |
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vegetarian cooking with protein
> wrote:
>I am trying to find the best source of protein for my meals now that I >do not eat meat. If you can afford to purchase a book on vegan eating, I highly recommend _Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet_ by Brenda Davis and Vesanto Melina. It's available used on Amazon for about $10 U.S. If you just want some basic advice, there are four classes of things you can include in your diet: (1) soy products (including tofu, tempeh, edamame, black soybeans, textured vegetable protein, and soy protein powder) (2) legumes combined with whole grains ("combined" means either eaten together or in the same day; and "whole grains" typically includes whole wheat, and could include rice or corn but these contain significantly less protein, and might also include seitan -- wheat gluten). (3) In addition to the above, nuts which also contain protein. (4) In addition to the above, large quantities of other vegetables and fruits, which in enough quantity have significant protein. Steve |
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vegetarian cooking with protein
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vegetarian cooking with protein
On Mar 20, 4:18 pm, (Steve Pope) wrote:
> > wrote: > >I am trying to find the best source of protein for my meals now that I > >do not eat meat. > > If you can afford to purchase a book on vegan eating, I highly > recommend _Becoming Vegan: The Complete Guide to Adopting a > Healthy Plant-Based Diet_ by Brenda Davis and Vesanto Melina. > It's available used on Amazon for about $10 U.S. > > If you just want some basic advice, there are four classes of > things you can include in your diet: > > (1) soy products (including tofu, tempeh, edamame, black soybeans, > textured vegetable protein, and soy protein powder) > > (2) legumes combined with whole grains ("combined" means either > eaten together or in the same day; and "whole grains" typically > includes whole wheat, and could include rice or corn but these > contain significantly less protein, and might also include > seitan -- wheat gluten). > > (3) In addition to the above, nuts which also contain protein. > > (4) In addition to the above, large quantities of other vegetables > and fruits, which in enough quantity have significant protein. > > Steve beans of all kinds all give protein larry |
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vegetarian cooking with protein
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vegetarian cooking with protein
jmcquown > wrote:
>But the OP said vegetarian, not vegan. Yes, I was reading between the lines and concluded they probably (but not definitely) were looking for vegan information. KATO, Steve |
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vegetarian cooking with protein
"Steve Pope" > wrote > > wrote: > >>I am trying to find the best source of protein for my meals now that I >>do not eat meat. > (2) legumes combined with whole grains ("combined" means either > eaten together or in the same day; and "whole grains" typically > includes whole wheat, and could include rice or corn but these > contain significantly less protein, and might also include > seitan -- wheat gluten). > > (3) In addition to the above, nuts which also contain protein. > > (4) In addition to the above, large quantities of other vegetables > and fruits, which in enough quantity have significant protein. I watched some show, Robin Miller to the Rescue, she was coming up with foods for a vegetarian. Something she mentioned offered a complete protein. Someone help me? It was called quinoia? A word like that. nancy |
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vegetarian cooking with protein
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vegetarian cooking with protein
Nancy Young > wrote:
>I watched some show, Robin Miller to the Rescue, she was >coming up with foods for a vegetarian. Something she mentioned >offered a complete protein. Someone help me? It was called >quinoia? A word like that. Yes, quinoa is complete protein. So is hemp (you can buy hemp protein isolate), along with the usual suspect, soy. Steve |
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vegetarian cooking with protein
Nancy Young wrote:
> I watched some show, Robin Miller to the Rescue, she was > coming up with foods for a vegetarian. Something she mentioned > offered a complete protein. Someone help me? It was called > quinoia? A word like that. It is spelled quinoa. It is pronounced keen-wa. Botanically it is an herb, but it looks like a grain, cooks like a grain, tastes like a grain, is found with the grains in the store, and has a lot of the nutritional properites of a grain. I usually call it a grain. It looks a little like sesame seeds in that it is that color, size and shape. Rinse it first. Bring 3 parts water to a boil. Then add rinsed quinoa. Cover and lower heat to a simmer for 15 minutes or until all the water is absorbed. Then let it sit for another 5 minutes. Fluff with a fork. I most commonly use it as a substitute for cracked wheat in tabouleh. I call it quinoa tabouleh, that is, cooked quinoa, parsley, grated carrots, garlic, an oil and lemon juice dressing. --Lia |
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vegetarian cooking with protein
Julia Altshuler > wrote:
[quinoa] > Rinse it first. Bring 3 parts water to a boil. Then add > rinsed quinoa. Cover and lower heat to a simmer for 15 minutes > or until all the water is absorbed. Then let it sit for another > 5 minutes. Fluff with a fork. Do you encounter skin-like coverings of the grains coming detached, leading to a messy-looking result? Steve |
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vegetarian cooking with protein
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vegetarian cooking with protein
Steve Pope wrote:
> Do you encounter skin-like coverings of the grains coming > detached, leading to a messy-looking result? Yes. And there's sometimes a small, off-white, curly shaped, thread like something. I never think it looks messy after it has been fluffed and combined with other ingredients. --Lia |
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vegetarian cooking with protein
Steve Pope wrote:
> > wrote: > >> I am trying to find the best source of protein for my meals now that >> I do not eat meat. > > If you can afford to purchase a book on vegan eating, I highly > recommend _Becoming Vegan: The Complete Guide to Adopting a > Healthy Plant-Based Diet_ by Brenda Davis and Vesanto Melina. > It's available used on Amazon for about $10 U.S. > But the OP said vegetarian, not vegan. Most of the things you mention below are summarized at this link: But the OP said vegetarian, not vegan. http://www.vegsoc.org/info/protein.html > If you just want some basic advice, there are four classes of > things you can include in your diet: > > (1) soy products (including tofu, tempeh, edamame, black soybeans, > textured vegetable protein, and soy protein powder) > > (2) legumes combined with whole grains ("combined" means either > eaten together or in the same day; and "whole grains" typically > includes whole wheat, and could include rice or corn but these > contain significantly less protein, and might also include > seitan -- wheat gluten). > > (3) In addition to the above, nuts which also contain protein. > > (4) In addition to the above, large quantities of other vegetables > and fruits, which in enough quantity have significant protein. > > > Steve |
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vegetarian cooking with protein
"Julia Altshuler" > wrote > Nancy Young wrote: > >> I watched some show, Robin Miller to the Rescue, she was >> coming up with foods for a vegetarian. Something she mentioned >> offered a complete protein. Someone help me? It was called >> quinoia? A word like that. > It is spelled quinoa. It is pronounced keen-wa. Thanks, Lia and Steve. I must have seen it written somewhere because I knew it was spelled differently than it's pronounced. To be honest, I'm stunned I remembered the word at all. I don't know if it's of interest to the OP. I wonder if I could find it to try it out. nancy |
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vegetarian cooking with protein
Nancy Young wrote:
> I don't know if it's of interest to the OP. I wonder if I could > find it to try it out. Quinoa is available in old fashioned health food stores and grocery stores like Wild Harvest. DeBoles brand has it in a green box. I get it in the bulk section. I don't remember the cost, but it shouldn't be terribly expensive. --Lia |
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vegetarian cooking with protein
"Julia Altshuler" > wrote > Nancy Young wrote: > >> I don't know if it's of interest to the OP. I wonder if I could >> find it to try it out. > Quinoa is available in old fashioned health food stores and grocery stores > like Wild Harvest. DeBoles brand has it in a green box. I get it in the > bulk section. I don't remember the cost, but it shouldn't be terribly > expensive. Silly me. I'm sure they have it at Whole Foods. I'll keep it in mind. Thanks. nancy |
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vegetarian cooking with protein
Nancy Young wrote:
> Silly me. I'm sure they have it at Whole Foods. I'll keep it in mind. > Thanks. Buy it in the box the first time because the cooking instructions will be on it. (I could have forgotten a detail.) Then fill the box from the bulk section if you like it enough to get it again. --Lia |
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vegetarian cooking with protein
Mark Thorson > wrote:
>Karen AKA Kajikit wrote: >> if you're a vegan you really need specialised advice >> to make sure you're following a well-balanced diet >> and not missing out on important stuff. >In particular, vitamin B-12. There are no reliable >natural sources of vitamin B-12 except meat, dairy, >and eggs. Chemically modified B-12 from precursors >synthesized by bacteria is available, if you consider >bacteria to be vegan. (In the old two-kingdom >classification system, bacteria were animals, but >almost nobody uses that system anymore.) In fact, the incidence of B-12 deficiency is nearly zero even among the strictest vegans. This is because the amount of B-12 needed is so extremely small that normal levels of food contamination (e.g. residual soil on root vegetables) provide all you need. Bigger concerns are things like calcium and iron. Steve |
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vegetarian cooking with protein
dbige wrote:
> I am trying to find the best source of protein for my meals now that I > do not eat meat. Buckwheat/Kasha http://www.thebirkettmills.com Sheldon |
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vegetarian cooking with protein
fart in seattle wrote: > writes: > >I am trying to find the best source of protein for my meals now that I > >do not eat meat. > > 1. eggs > 2. milk products (cheese, yogurt, etc) I ate that "quinoa" stuff once and it gave me TERRIBLE gas...worse than barley. -- Best Greg |
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vegetarian cooking with protein
Karen AKA Kajikit wrote:
> > if you're a vegan you really need specialised advice > to make sure you're following a well-balanced diet > and not missing out on important stuff. In particular, vitamin B-12. There are no reliable natural sources of vitamin B-12 except meat, dairy, and eggs. Chemically modified B-12 from precursors synthesized by bacteria is available, if you consider bacteria to be vegan. (In the old two-kingdom classification system, bacteria were animals, but almost nobody uses that system anymore.) |
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vegetarian cooking with protein
In article >,
Mark Thorson > wrote: > Karen AKA Kajikit wrote: > > > > if you're a vegan you really need specialised advice > > to make sure you're following a well-balanced diet > > and not missing out on important stuff. > > In particular, vitamin B-12. There are no reliable > natural sources of vitamin B-12 except meat, dairy, > and eggs. What about legumes? |
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vegetarian cooking with protein
Emma Thackery > wrote:
> Mark Thorson > wrote: >> In particular, vitamin B-12. There are no reliable >> natural sources of vitamin B-12 except meat, dairy, >> and eggs. >What about legumes? There are no plant sources of B-12. There are also no animal sources of B-12. It is made only by bacteria. It is found in many animal-based foods and very very few plants (none of them common foods), based on presence of certain bacteria. B-12 deficiency due to veganism is extremely rare. B-12 deficiency due to metabolic disorders is not totally uncommon. Steve |
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vegetarian cooking with protein
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vegetarian cooking with protein
Steve Pope wrote:
> > In fact, the incidence of B-12 deficiency is nearly zero > even among the strictest vegans. This is because the > amount of B-12 needed is so extremely small that normal > levels of food contamination (e.g. residual soil on > root vegetables) provide all you need. > > Bigger concerns are things like calcium and iron. These researchers found 60% of vegetarians have stage III vitamin B-12 deficiency: Clin Chim Acta. 2002 Dec;326(1-2):47-59. Vegetarian lifestyle and monitoring of vitamin B-12 status. Herrmann W, Geisel J. Department of Clinical Chemistry-Central Laboratory, University Hospital of the Saarland, Bld. 40, D-66421 Homburg/Saar, Germany. Vegetarians are at risk to develop deficiencies of some essential nutrients, especially vitamin B-12 (cobalamin). Cobalamin occurs in substantial amounts only in foods derived from animals and is essential for one-carbon metabolism and cell division. Low nutritional intake of vitamin B-12 may lead to negative balance and, finally, to functional deficiency when tissue stores of vitamin B-12 are depleted. Early diagnosis of vitamin B-12 deficiency seems to be useful because irreversible neurological damages may be prevented by cobalamin substitution. The search for a specific and sensitive test to diagnose vitamin B-12 deficiency is ongoing. Serum vitamin B-12 measurement is a widely applied standard method. However, the test has poor predictive value. Optimal monitoring of cobalamin status in vegetarians should include the measurement of homocysteine (HCY), methylmalonic acid (MMA), and holotranscobalamin II. Vitamin B-12 deficiency can be divided into four stages. In stages I and II, indicated by a low plasma level of holotranscobalamin II, the plasma and cell stores become depleted. Stage III is characterized by increased levels of HCY and MMA in addition to lowered holotranscobalamin II. In stage IV, clinical signs become recognizable like macroovalocytosis, elevated MCV of erythrocytes or lowered haemoglobin. In our investigations, we have found stage III of vitamin B-12 deficiency in over 60% of vegetarians, thus underlining the importance of cobalamin monitoring in this dietary group. |
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vegetarian cooking with protein
In article >,
Mark Thorson > wrote: > Steve Pope wrote: > > > > In fact, the incidence of B-12 deficiency is nearly zero > > even among the strictest vegans. This is because the > > amount of B-12 needed is so extremely small that normal > > levels of food contamination (e.g. residual soil on > > root vegetables) provide all you need. > > > > Bigger concerns are things like calcium and iron. > > These researchers found 60% of vegetarians have > stage III vitamin B-12 deficiency: That is indeed both fascinating and disturbing. It is also noteworthy that none of the US based medical references I located in my simple search (in my previous post to Steve) made mention of the research done by Obeid, Geisel, Schorr, Hubner. and Herrmann. And yet, this research appears to have much merit and is also widely cited. Is this another case of the once great US medical establishment now lagging behind in this type of research or is it failure to require enough inservice for physicians? It seems that American physicians know very little about nutrition. For example, IIRC, Harvard medical school only opened its department of nutrition 10 years ago. I also wonder if this is one of those areas not considered financially rewarding enough for American-based research. After all, there isn't much money to be made on B-12 supplements. Do you know if the results have been replicated in other studies? They call B12 deficiency "pernicious anemia" for a reason. > Clin Chim Acta. 2002 Dec;326(1-2):47-59. > Vegetarian lifestyle and monitoring of vitamin B-12 > status. > Herrmann W, Geisel J. > Department of Clinical Chemistry-Central Laboratory, > University Hospital of the Saarland, Bld. 40, D-66421 > Homburg/Saar, Germany. > > Vegetarians are at risk to develop deficiencies of > some essential nutrients, especially vitamin B-12 > (cobalamin). Cobalamin occurs in substantial amounts > only in foods derived from animals and is essential > for one-carbon metabolism and cell division. Low > nutritional intake of vitamin B-12 may lead to > negative balance and, finally, to functional > deficiency when tissue stores of vitamin B-12 are > depleted. Early diagnosis of vitamin B-12 deficiency > seems to be useful because irreversible neurological > damages may be prevented by cobalamin substitution. > The search for a specific and sensitive test to > diagnose vitamin B-12 deficiency is ongoing. Serum > vitamin B-12 measurement is a widely applied > standard method. However, the test has poor > predictive value. Optimal monitoring of cobalamin > status in vegetarians should include the > measurement of homocysteine (HCY), methylmalonic > acid (MMA), and holotranscobalamin II. Vitamin > B-12 deficiency can be divided into four stages. > In stages I and II, indicated by a low plasma > level of holotranscobalamin II, the plasma and > cell stores become depleted. Stage III is > characterized by increased levels of HCY and MMA > in addition to lowered holotranscobalamin II. > In stage IV, clinical signs become recognizable > like macroovalocytosis, elevated MCV of > erythrocytes or lowered haemoglobin. In our > investigations, we have found stage III of > vitamin B-12 deficiency in over 60% of > vegetarians, thus underlining the importance > of cobalamin monitoring in this dietary group. |
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vegetarian cooking with protein
Mark Thorson > wrote:
>These researchers found 60% of vegetarians have >stage III vitamin B-12 deficiency: >Clin Chim Acta. 2002 Dec;326(1-2):47-59. >Vegetarian lifestyle and monitoring of vitamin B-12 >status. >Herrmann W, Geisel J. >Department of Clinical Chemistry-Central Laboratory, >University Hospital of the Saarland, Bld. 40, D-66421 >Homburg/Saar, Germany. Thanks; published in 2002 that research is more recent than most of the citations to the contrary I have seen. They are essentially saying that 60% of vegans have subclinical anemia because of this. If true that goes against what many people have concluded. Steve |
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vegetarian cooking with protein
Emma Thackery > wrote:
> Mark Thorson > wrote: >> These researchers found 60% of vegetarians have >> stage III vitamin B-12 deficiency: >That is indeed both fascinating and disturbing. It is also noteworthy >that none of the US based medical references I located in my simple >search (in my previous post to Steve) made mention of the research done >by Obeid, Geisel, Schorr, Hubner. and Herrmann. And yet, this research >appears to have much merit and is also widely cited. Is this another >case of the once great US medical establishment now lagging behind in >this type of research or is it failure to require enough inservice for >physicians? Hypothesis: German vegans have B-12 deficiency because they are much more thorough about making sure there is no dirt, insects, and other healthful residue in their food ingredients. Steve |
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vegetarian cooking with protein
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vegetarian cooking with protein
Steve Pope wrote:
> > Hypothesis: German vegans have B-12 deficiency because they > are much more thorough about making sure there is no dirt, > insects, and other healthful residue in their food ingredients. If that's true, the vegans in other countries aren't really vegans. They've merely chosen a different form of meat. :-) |
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vegetarian cooking with protein
Mark Thorson wrote:
> Steve Pope wrote: >> >> Hypothesis: German vegans have B-12 deficiency because they >> are much more thorough about making sure there is no dirt, >> insects, and other healthful residue in their food ingredients. > > If that's true, the vegans in other countries aren't > really vegans. They've merely chosen a different > form of meat. :-) Let me see is chocolate acceptable with vegans? If so about 10% of all chocolate is bug parts. -- Joe Cilinceon |
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vegetarian cooking with protein
Joe Cilinceon wrote:
> > Let me see is chocolate acceptable with vegans? > If so about 10% of all chocolate is bug parts. Do you live in a van and eat cat food? |
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vegetarian cooking with protein
tert in seattle wrote: > writes: > > > >fart in seattle wrote: > > > >> writes: > >> >I am trying to find the best source of protein for my meals now that I > >> >do not eat meat. > >> > >> 1. eggs > >> 2. milk products (cheese, yogurt, etc) > > > > > >I ate that "quinoa" stuff once and it gave me TERRIBLE gas...worse than > >barley. > > could you describe the gas in detail please? My name is Gergory, NOT "kenji"... ;-p -- Best Greg |
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vegetarian cooking with protein
On Wed, 21 Mar 2007 19:41:36 -0800, Mark Thorson >
wrote: >Joe Cilinceon wrote: >> >> Let me see is chocolate acceptable with vegans? >> If so about 10% of all chocolate is bug parts. > >Do you live in a van and eat cat food? yes. no ketchup though. your pal, blake |
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vegetarian cooking with protein
On Mar 20, 6:34 pm, "Gregory Morrow" >
wrote: > fart in seattle wrote: > > writes: > > >I am trying to find the best source of protein for my meals now that I > > >do not eat meat. > > > 1. eggs > > 2. milk products (cheese, yogurt, etc) > > I ate that "quinoa" stuff once and it gave me TERRIBLE gas...worse than > barley. > > -- > Best > Greg About the gas, Greg- It's one or both of these: 1- Your stomach is reacting to the high fiber content- maybe you don't usually eat that much fiber? 2- your quinoa has a lot of saponin and should be better rinsed (it must have tasted a bit sour?) As for the saponin, try rinsing the quinoa under water or purchase a quinoa that is pre-rinsed. -Sergio |
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vegetarian cooking with protein
On Mar 20, 5:04 pm, Julia Altshuler > wrote:
> Nancy Young wrote: > > I watched some show, Robin Miller to the Rescue, she was > > coming up with foods for a vegetarian. Something she mentioned > > offered a complete protein. Someone help me? It was called > > quinoia? A word like that. > > It is spelledquinoa. It is pronounced keen-wa. Botanically it is an > herb, but it looks like a grain, cooks like a grain, tastes like a > grain, is found with the grains in the store, and has a lot of the > nutritional properites of a grain. I usually call it a grain. It looks > a little like sesame seeds in that it is that color, size and shape. > > Rinse it first. Bring 3 parts water to a boil. Then add rinsedquinoa. > Cover and lower heat to a simmer for 15 minutes or until all the water > is absorbed. Then let it sit for another 5 minutes. Fluff with a fork. > > I most commonly use it as a substitute for cracked wheat in tabouleh. I > call itquinoatabouleh, that is, cookedquinoa, parsley, grated > carrots, garlic, an oil and lemon juice dressing. > > --Lia - I usually toast it a bit and then add 1 cup of quinoa to 1 and 3/4 water. Cover and boil for 15'. Then fluff with a fork. For recipes check out www.andeannaturals.com -Sergio |
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vegetarian cooking with protein
On Mar 24, 2:31 am, wrote:
> On Mar 20, 6:34 pm, "Gregory Morrow" > > wrote: > > > fart in seattle wrote: > > > writes: > > > >I am trying to find the best source of protein for my meals now that I > > > >do not eat meat. > > > > 1. eggs > > > 2. milk products (cheese, yogurt, etc) > > > I ate that "quinoa" stuff once and it gave me TERRIBLE gas...worse than > > barley. > > > -- > > Best > > Greg > > About the gas, Greg- It's one or both of these: > 1- Your stomach is reacting to the high fiber content- maybe you don't > usually eat that much fiber? > 2- your quinoa has a lot of saponin and should be better rinsed (it > must have tasted a bit sour?) > > As for the saponin, try rinsing the quinoa under water or purchase a > quinoa that is pre-rinsed. > > -Sergio Thanks Sergio for these great tips. I'm about to visit your site. jeisea |
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