Loaded Broccoli – Vegetarian

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Loaded Broccoli makes a great Fast Day (FD) Meatless Main or meatless entrée. Vegetarians and omnivores will enjoy this dish that satisfies the desire for loaded baked potatoes without all the calories. Join Susie T. as she explains the best way to make Loaded Broccoli and the importance of eating good protein.

It’s hard to find great, vegetarian protein alternatives if you are eating a purist, paleo or primal alternate day fasting plan. GMO (genetically modified organism) is out. Soy is generally excluded from a paleo/primal diet because most soy comes from GMO plants and because of potential hormone disruption and pro-inflammatory profiles. So what do you do to ensure you consume enough protein as an intermittent fasting vegetarian?

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Vegetarian Loaded Broccoli makes a great Fast Day (FD) Meatless Main

Remember, you don’t HAVE to eat low carb while following an intermittent, alternate day fasting lifestyle. We just tend to prefer eating low or controlled carb, keto-style foods, because protein-rich foods  are highly filling and are nutrient dense, resulting in less Fast Day (FD) hunger. Controlling carbs helps regulate blood sugar and insulin, which means, for most, that Fast Days (FDs) are easier. And I don’t know about you, but easy, hunger-free FDs is the name of the game.

It is possible to eat low calorie, but high carb protein substitutes such as pasta, beans and rice, and others—to ensure meeting the WHO and RDA minimum 0.8g/kg of LBM (Lean Body Mass) per day. But those choices are also pretty high calorie and high glycemic, which could lead to more hunger. (Remember, If you’re off a few grams of protein now and then,  it’s not a big issue, but if you continue to routinely eat a low protein diet, problems arise: lean muscle loss, slower tissue repair, infections, lower immunity, greater inflammation, fatigue, slower metabolism, hair loss, teeth loss, osteoporosis, vitamin and mineral deficiencies, even death.

 

The Most Obvious Low-Carb, Vegetarian Protein Choices

Dairy

Cheese (more dairy)

Eggs (if you allow ovo-vegetarian foods)

Fish/Seafood (if you allow pescatarian foods)

Whey Protein (more dairy)

Casein Protein (more dairy)

Pea Protein

Hemp Protein

Rice Protein

Quorn (made from mushrooms, so possible mycotoxin and allergic reactions)

Seitan (made from wheat, so contains gluten)

TVP (Textured Vegetable Protein – contains soy)

 

microwave-broccoli

Broccoli is a great source of vitamins and minerals, phytochemicals, soluble fiber and anti-oxidants.

Because protein is such a big deal, we believe, vegetarians who don’t eat eggs or seafood should choose protein substitutes such as GMO-free soy protein substitutes, and possibly Quorn protein substitutes, in addition to appropriate protein powders and quality dairy in order to meet RDA protein minimums.

Loaded Broccoli is a quick and delicious (and comforting) Fast Day (FD) vegetarian entrée. Fast Days Healing Days calls them Meatless Mains and we have some doozys! In less than 15 minutes you can have a delicious pile of low carb, keto, primal and very diabetic friendly broccoli that completely satisfies any desire for a loaded, stuffed baked potato. The bonus is that each serving packs as much as 34g, or more, of high quality protein into each serving. Enjoy!

 

A Word About Soy

If you have had a hormone positive cancer, please follow your doctor’s orders regarding soy consumption. The science is still inconclusive whether soy is an anti-cancer food or proliferates its growth. Some food manufacturers such as Boca and Annie’s claim to be 100% GMO-free.

 

 

 

 

 

Copyright © 2012 Fast Days Healing Days . All rights reserved.

Author: Susie T. Gibbs

SusieT is passionately committed to seeking studies and research detailing the most effective strategies for killing inflammation, boosting health, increasing energy and expanding longevity through nutrition. Seeking health through ancestral principles and making darn good food while traveling along life’s path to better health occupies a key place in her personal food philosophy. SusieT develops recipes and writes about cooking, food, health and nutrition news. Find her latest work in CarbSmart Magazine, a digital magazine from the leaders in low carbohydrate information. A two-year survivor from late stage, hormone-positive breast cancer, SusieT encourages everyone to meet their kitchen and begin a love affair with life and cooking good, clean, nourishing meals. The life you save could be your own. Email SusieT with questions and suggestions for new 5:2 and 4:3 ADF/EOD recipes.

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