Focus on a Nutrient.
Ok! I can do that. I do that every day. Let me explain: I might be just a tad obsessive about my daily nutrient intake; not so much the calories but specifically what nutrients are swimming through my body and what they’re doing to help my body keep going. Most days, I use this user-friendly site called Calorie Count to track my nutrients. After breakfast, second breakfast, lunch, second lunch, and snack get logged, I can see where I need to step up my nutrient game for dinner. And I will literally design the entire meal around whichever nutrient(s) I need more of that day.
Most people would assume that I spend a lot of time designing protein dense meals and they are W-R-O-N-G. On average, I consume between 30-50 grams of protein a day which is right in line with the Recommended Dietary Allowance and I’m not even trying. So that protein bullshit is over. My plant-based protein game is strong. I’m usually designing my dinners around carbs (I know weird, right?!) potassium, and calcium.
My calcium intake is always too low according to the RDA which is why I’m focusing on it for today’s prompt. The recommended daily intake of calcium for the average healthy person is 1000mg. That might seem like a lot, but it’s really not, especially if you eat a bowl of this Savory Breakfast Porridge in the morning with your tea/coffee because it’s packing 50% of your RDA for calcium. That’s right! 500mg in one tasty bowl. How? Let me show you:
Amaranth is an ancient grain (like quinoa) which contains high amounts of protein, iron, and magnesium. One cup also provides about 275mg of calcium.
I think we all know the wonders of the versatile tofu. But did you know that 8oz of tofu made with calcium sulfate is packing 250mg of calcium?! Marinate on that.
According to this article from the Harvard School of Public Health, one cup of cooked collard greens contains 357 milligrams of calcium, while a cup of cow’s milk has 306. And we’ve got at least 2 cups of cooked greens in this dish, y’all.
Here’s the kicker, blackstrap molasses is the highest and most nutritious grade of molasses and this dish has 800 mg of calcium all thanks to this magic ingredient.
The recipe below will feed 4 hungry VegHeads breakfast and keep their bones healthy, too.
The Porridge1 c amaranth grain
3 c veg broth
- Get your broth boiling and add in the amaranth. Turn the heat down to low and let simmer, covered until all the liquid is absorbed - like rice.
The Tofu1 block of firm tofu
1 tbsp Worcestershire sauce
1/2 tsp liquid smoke
salt and pepper, to taste
- Preheat oven to 375
- small dice your tofu and coat in the remaining ingredients; cook in oven until brown, about 20 minutes, or so.
The Greens1 bunch of collard greens
- Boil greens until bright green about 3-5 minutes.
- Quickly toss them into an ice water bath to cool off and stop cooking.
- Remove thick stems and thinly chop.
The Sauce2 tsp olive oil
1/4 c blackstrap molasses
3 tbsp dijon mustard
2 tbsp sherry cooking wine
2 tbsp minced onion
1 garlic clove minced
red pepper flakes, to taste
- Combine all ingredients and bring to a boil in a small saucepan. Let boil for a minute or two then remove from heat and assemble brekkie.
Mix together the amaranth, tofu, and greens; top with a drizzle of sauce.
Tomorrow: Tell us about your favorite cookbook, see y'all there.
ICYMI: Here's Day 10: Something Blue.
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All the love,