Thursday, October 28, 2010

Raw Wednesday Nutritional Information and Raw Protein Source

Disclaimer: I am not a nutritionist or doctor. I use Fitday.com to calculate nutritional information.

Every Wednesday, I am going to eat raw and post the nutritional information on my blog.  One of the biggest concerns with the raw diet is can you get enough protein? My personal opinion is that, yes you can!

One of my favorite ways to get high quality protein in a raw diet is to sprout lentils or mung beans. I usually sprout 1/2 cup of lentils for per person per day.  Half a cup of lentils costs approximately $.35; you can't beat that cost wise! Sprouting lentils is simple. Soak them for 8 hours, drain and place in a colander lined with a towel for 24 hours, sprinkling them with water every 12 hours. In a pinch, you can just soak   the lentils for 12 hours, drain and eat.



Nutrition Facts per 1/2 c dry lentils:
Amount Per Serving
Calories
338.9
Calories from Fat
9.2
Fat
1.0
g
2
%
Saturated Fat
0.15
g
1
%
Polyunsaturated Fat
0.5
g
Monounsaturated Fat
0.18
g
Cholesterol
0.0
mg
0
%
Sodium
5.8
mg
0
%
Potassium
916.8
mg
26
%
Carbohydrate
57.7
g
19
%
Dietary Fiber
29.3
g
117
%
Protein
24.8
g
50
%
Alcohol
0.0
g
Vitamin A
1
%
Calcium
5
%
Vitamin D
0
%
Thiamin
56
%
Niacin
13
%
Vitamin B6
26
%
Phosphorus
43
%
Selenium
11
%
Vitamin C
7
%
Iron
40
%
Vitamin E
2
%
Riboflavin
12
%
Vitamin B12
0
%
Manganese
64
%
Copper
25
%
Magnesium
29
%
Zinc
31
%

As you can see, you this a great bang for your buck.  You don't need any special equipment or even much time. The protein and fiber helps stabilize your blood sugar and keep you full. You can add the sprouts to pates, salads, wraps or just pop them in your mouth. They have a pleasing texture. One of my favorite ways to enjoy lentils sprouts is to make a sprout salad with red clover, broccoli and lentil sprouts. Add cubed avocado, fresh tomatoes, red onion, cilantro and lime juice.

My Food Intake Yesterday
Breakfast: Green Smoothie with Chia Seeds
Lunch: Collard Wrap with Sunflower Pate and Sprouts
Dinner: Big Salad with Sprouts and Apple Crumble

Total Calories 1827
Fat: 65 grams
Carbs 280 grams
Protein 69 grams
Fiber 83 grams ( holy SH*T haha )

According to Fitday's in depth nutritional analysis,the  only nutrients lacking were Vitamin B-12 and Vitamin D,which I supplement daily.

I highly encourage all of you to log your food and see what nutrients you might be lacking in your daily diet. One of the biggest reasons I write here is to debunk the myth that you can't eat healthy on a budget. It can be done, even while eating RAW!


2 comments:

  1. That collard wrap is gorgeous!

    ReplyDelete
  2. I have felt that my raw diet was lacking in protein but couldn't digest raw beans very well. I am hoping to learn more techniques for incorporating the best of both worlds.

    Thanks for the inspiration as always.

    ReplyDelete