The Dirty Dozen
buy these organic
Starting with the worst:
1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines
7. Grapes
8. Sweet Bell Peppers
9. Potatoes
10. Blueberries
11. Lettuce
12. Kale/Collard Greens
The Clean Fifteen
lowest in pesticides
Starting with the best:
1. Onions
2. Corn
3. Pineapple
4. Avocado
5. Asparagus
6. Sweet Peas
7. Mangoes
8. Eggplant
9. Cantaloupe
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet Potato
14. Grapefruit
15. Mushrooms
Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
Protein-rich Foods
It's been discussed at a September 2011 duty parent meeting that we need to include more protein in the meals at Dandelion, preferably every lunch and snack or at least as often as possible. Here is a list of great foods we can use in our preparations...
BEANS
Black beans: 1/2 cup cooked has 7.6g
Chickpeas: 1/2 cup cooked has 7.3g
Kidney beans: 1/2 cup cooked has 7.6g
Lentils: 1/2 cup cooked has 8.9g
Lima beans: 1/2 cup cooked has 7.3g
Navy beans: 1/2 cup cooked has 7.9g
Soybeans (edamame): 1/2 cup cooked has 11.1g
Tofu: 1/2 cup fresh has 10.0g
NUTS & SEEDS
Hemp seeds: 2 Tbsp has 5.0 g
Hemp protein powder: 2 Tbsp has 6.0g
Almonds: 4 almonds have 1.0g
Brazil nuts: 6 nuts have 4.6g
Flaxseeds: 1 Tbsp has 1.9g
Sesame seeds: 1 Tbsp has 1.6g (and lots of calcium!)
Almond butter: 1 Tbsp has 2g
Tahini: 1 Tbsp has 3g
Peanut butter: 1 Tbsp has 4g
DAIRY
Cheddar cheese: 1 ounce (1 slice or 2 cubes) has 7.1g
Cottage cheese: 1/2 cup has 14.0g
Cottage cheese, lowfat: 1/2 cup has 16.0g
Egg: 1 large has 6.3g
Milk, lowfat: 1 cup has 8.1g
Milk, skim: 1 cup has 8.4g
Muenster cheese: 1 ounce has 6.7g
Swiss cheese: 1 ounce has 8.1g
Yogurt, lowfat: 1 cup has 11.9g
Yogurt, nonfat: 1 cup has 13.0g
GRAINS
Oatmeal, cooked: 1 small bowl has 4.0g
Pancake, buckwheat: 1 small has 1.8g
Pancake, whole wheat: 1 small has 3.4g
Popcorn, dry: 1 cup has 1.8g
Quinoa, cooked: 1/2 cup has 4.3g
Brown rice, cooked: 1/2 cup has 2.4g
Rye bread: 1 slice has 2.1g
Whole wheat bread: 1 slice has 2.4g
Food Prep Ideas
~ add cooked lentils, beans or chickpeas to sauces before puréeing
~ serve edamame beans on the side
~ serve cottage cheese with fruit or cherry tomatoes
~ blend tahini into soups, stews or sauces
~ sprinkle hemp seeds on foods
~ use protein powder in baked goods (replace up to a quarter of the flour)
~ use whole wheat flour in baked goods
Search nutritional value of all foods on:
http://nutritiondata.self.com/
BEANS
Black beans: 1/2 cup cooked has 7.6g
Chickpeas: 1/2 cup cooked has 7.3g
Kidney beans: 1/2 cup cooked has 7.6g
Lentils: 1/2 cup cooked has 8.9g
Lima beans: 1/2 cup cooked has 7.3g
Navy beans: 1/2 cup cooked has 7.9g
Soybeans (edamame): 1/2 cup cooked has 11.1g
Tofu: 1/2 cup fresh has 10.0g
NUTS & SEEDS
Hemp seeds: 2 Tbsp has 5.0 g
Hemp protein powder: 2 Tbsp has 6.0g
Almonds: 4 almonds have 1.0g
Brazil nuts: 6 nuts have 4.6g
Flaxseeds: 1 Tbsp has 1.9g
Sesame seeds: 1 Tbsp has 1.6g (and lots of calcium!)
Almond butter: 1 Tbsp has 2g
Tahini: 1 Tbsp has 3g
Peanut butter: 1 Tbsp has 4g
DAIRY
Cheddar cheese: 1 ounce (1 slice or 2 cubes) has 7.1g
Cottage cheese: 1/2 cup has 14.0g
Cottage cheese, lowfat: 1/2 cup has 16.0g
Egg: 1 large has 6.3g
Milk, lowfat: 1 cup has 8.1g
Milk, skim: 1 cup has 8.4g
Muenster cheese: 1 ounce has 6.7g
Swiss cheese: 1 ounce has 8.1g
Yogurt, lowfat: 1 cup has 11.9g
Yogurt, nonfat: 1 cup has 13.0g
GRAINS
Oatmeal, cooked: 1 small bowl has 4.0g
Pancake, buckwheat: 1 small has 1.8g
Pancake, whole wheat: 1 small has 3.4g
Popcorn, dry: 1 cup has 1.8g
Quinoa, cooked: 1/2 cup has 4.3g
Brown rice, cooked: 1/2 cup has 2.4g
Rye bread: 1 slice has 2.1g
Whole wheat bread: 1 slice has 2.4g
Food Prep Ideas
~ add cooked lentils, beans or chickpeas to sauces before puréeing
~ serve edamame beans on the side
~ serve cottage cheese with fruit or cherry tomatoes
~ blend tahini into soups, stews or sauces
~ sprinkle hemp seeds on foods
~ use protein powder in baked goods (replace up to a quarter of the flour)
~ use whole wheat flour in baked goods
Search nutritional value of all foods on:
http://nutritiondata.self.com/
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