My experience with the Vegan 21 Day Portion program I Hemp Seeds and Soy-Free
By Barbara Christensen - 11:13 AM
My experience with the Vegan 21 Day Portion program
#Soyfree #vegan is a pretty hard way to eat when doing the #21DayFix You're not going to get the protein in the way they've built into the plan, but that's okay. Beachbody made it 30% of the calories, and most people are fine with less.And idea that was thrown out by the resident Beachbody nutrition dude, and I agree, is skipping a couple reds and replace them with two yellows each (1 red=2 yellows). Now, make sure of each yellow pair, one is beans, lentils, or peas. That could be pea protein shake, soaked beans {always soak}. Beyond Meat even makes a pea based "ground meat" that you could use. And make the other some type of grain or my preference is a grain-free proteinesque option. Avoid the processed ones like rice, amaranth, millet, buckwheat, barley, oatmeal. I'm generally anti-grain, although after a good clean out and leaky gut healing many people can use some grains.
Quinoa is a wild card because it has acceptable amounts of all the essential amino acids (as does soy) so use that where ever, but can be a gluten-free personal issue. If you have gluten issues, quinoa may not be for you. I personally can't do quinoa. However, I like using mashed cauliflower, as a head of cauliflower has about 11 grams of protein. You could even make a great cauliflower hummus!
You can also do hummus (bean container) and these Thyme and Onion Crackers from Leanne Vogel
I modified because I am allergic to sunflower seeds, and so I did hemp seeds, and lightly pulsed them because grinding them turns it into hemp seed butter. And hemp seeds are a great sub for soybeans. A complete plant protein. In just three tablespoons of raw hemp seed, there is a whopping 10 grams of complete protein. The difference is, the hemp seeds have been "technically" put in the orange container category, but if you are vegan you know that hemp is a part of your protein source. But a full red container of hemp... get out of town. LOL... so if you are going to use hemp seeds, then use the orange in place of the red for measuring, but count it as either a part of this red substitution of two yellows, or orange if you are using it alone. Also homemade hemp milk is a yellow.
Modified Recipe:
Ingredients
1 cup coarsely chopped sweet onion (Vidalia)
1 large clove garlic, minced
¼ cup grapeseed oil or coconut oil
2 teaspoons fresh thyme leaves
¼ teaspoon Himalayan salt
Freshly ground pepper, to taste
1½ cups roughly ground flax seeds or milled flax seeds
¼ cup hemp seeds, pulsed gently
Directions
Preheat oven to 225F and take out two large baking sheets. Set aside.
Place onion, garlic, oil, thyme, salt and pepper in the bowl of your food processor. Pulse until onion is completely pureed.
Add flax seeds and hemp seeds and pulse just until combined.
Transfer to a large bowl.
Grab a piece of parchment paper about 10 inches wide. Scoop ½ cup of the cracker dough, roll it between your hands to make a ball, then place on one side of the parchment, in the middle.
Fold over the parchment (like a book) and then roll the dough between the two pieces of parchment until it's about ¼-inch thick. Fold away the top half and cut or rip it away. Score the crackers into 1-inch cubes. Keeping the crackers on their current sheet of parchment, transfer the sheet to a baking sheet and repeat.
Bake for 2 hours, flipping halfway through and removing the parchment paper. The baking time will vary greatly on how thick/thin you make the crackers. You want the end result to be crisp, crunchy with no moisture left.
Remove from the oven and allow to cool on the baking sheet for 15 minutes.
Makes 75 crackers, 5 crackers per serving.
Vegan options for your red containers would be: Vegan meal replacement shake, veggie burger, any vegan protein such as hemp, rice, pea at 1.5 scoops.
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