Where Do You Get Your Protein?

Enjoy this super cool song to understand which plant-based foods give us protein.

Spaghetti Marinara with ‘Meatballs’  

Homemade meat alternatives are delicious and healthy too as they contain plant protein which is ideal for our bodies. This tasty recipe is easy and will be a hit with kids too. Do let us know how you enjoyed it

Ingredients

• 1 packet (450 g) cooked and drained whole wheat spaghetti

For the Marinara Sauce

• 1 kg tomatoes, chopped, with juice reserved
• 2 cloves garlic, minced
• 1 medium-sized onion, finely chopped
• 2 tbsp balsamic vinegar
• Freshly ground black pepper to taste
• Unrefined salt to taste
• 2 tbsp freshly chopped basil
• 2 tbsp freshly chopped oregano (or 2 tsp dried oregano flakes)
• 2 tbsp freshly chopped parsley
• ¼ cup tomato puree

For the Vegan Meat Balls

• 1 cup whole wheat flour or less
• 1 cup soy granules, soaked and drained
• 1 tsp dried sweet basil flakes
• 5 – 6 cloves garlic, crushed or finely minced
• ¼ cup lemon juice
• ½ a red bell pepper, finely chopped
• 1 tsp unrefined salt, or to taste
• 1 tsp onion powder
• ¼ tsp garlic powder
• 1 cup water

Method

For the Marinara Sauce

Fry garlic & onion without oil in a heavy saucepan, over medium heat. Stirring constantly, cook for about 5 minutes. Add tomatoes with their juice, balsamic vinegar, pepper and salt to taste. Bring to a  boil. Add the remaining ingredients and allow to simmer on low heat, until the gravy thickens. Keep stirring occasionally. When well done, take off from heat.

For the Vegan Meat Balls

Combine soy granules, basil and garlic in a large mixing bowl and mix well. Add the rest of the ingredients, except for the wheat flour and water. Now, add the wheat flour and water, a little at a time and mix until the mixture is thick enough and binds well to make the balls.

Form meatballs with a cookie scoop or with hands. Place them on a baking sheet lined with parchment paper and bake for 35 minutes at 350 °F (175 °C), in a pre-heated oven. Place the meatballs on spaghetti and serve topped with the marinara sauce.

Serves 4

Food For The Mind

FACEBOOK SUPPORT GROUP

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1. SHARAN India is SHARAN’s main Facebook page which you can like and follow for getting useful daily updates and news from the plant based health world. You will also get news about the latest SHARAN events, see testimonials, and more.

2. SHARAN’s Vegan Support Group is an open support group to know more about vegan/plant-based lifestyle. Here you can ask questions and share inspiring stories, tips, recipes, etc.

All our doctors and presenters will be here to answer your questions and give you tips. If you have attended our events join this group to be a part of our family.

Please like the main SHARAN page and join the group(s) applicable to you.

Consuming Proteins in Exce

Do you remember a time when you ate too much protein? It could be in the form of meat, chicken, eggs, or even paneer and cheese. How did you feel after that? Did you feel energised? Probably not, as these are hard to digest.

On the other hand, eating plant-based proteins – chickpeas, beans and lentils – doesn’t leave you feeling that way, does it? That’s partly because they are full of fibre so you cannot overeat them, and they are low in fat. Nature protects us when we eat foods suitable to our species.

Did you know that excess proteins cause more problems in other ways too? Excess proteins can be the cause of the following diseases.

1. Cancer Protein is the food for growth and cancer is a growth. Animal proteins can fuel cancers. Casein, the protein found in dairy, is a known carcinogen. Cooking meats causes heterocyclic amines to be formed which are also carcinogens. The lack of fibre in meat can cause colon cancers. Hormones in meat and dairy can provoke hormone-dependent cancers like breast, ovarian and prostate cancers.

2. Kidney Disease Animal proteins are toxic to the kidneys. Chronic kidney disease has become very common and can be largely avoided by having a high-fibre plant-based diet.

3. Autoimmune Diseases Animal proteins can provoke the production of antibodies that can destroy our body cells leading to autoimmune diseases.

4. Osteoporosis Excess protein is acid-forming, forcing our bones to release calcium to neutralise the acid. This can lead to osteoporosis.

5. Acidity Proteins are digested in the stomach with the help of hydrochloric acid. Eating a protein-rich diet forces the stomach to produce more acid thereby leading to acidity or heartburn.

6. Gout A high protein diet can result in gout in those who are predisposed to this painful disease.