The Better Health Coach

By Brianna Steinhilber

You don’t have to give up meat to make room in your diet for plant-based proteins. Legumes are linked to longevity and reduced risk of disease. Beans are often touted for their fiber and protein content, but they’re also great sources of vitamins, minerals, and antioxidants that support a healthy body. Opt to go meat-free a few meals a week and build a dish around beans or lentils instead for a dose of fiber with a major health boost.
Try this torta!
http://www.everydayhealth.com/columns/recipe-of-the-day/tijuana-torta/

Tijuana Torta - Recipe of the Day Just in case you didn’t get to enjoy enough Cinco de Mayo foods yesterday, here’s a unique dinner idea that will keep the Mexican celebration continuing. If you’ve never heard of a “torta,” it’s similar to a burrito but instead of wrapping your ingredients in a tortilla, a hollowed-out whole grain b…

The fact is that most Americans get enough protein in their diets. Adults generally need 10 to 35 percent of their total daily calories to come from protein. Based on a 2,000-calorie-a-day diet, this amounts to about 50 to 175 grams a day. Of course, you can get protein from sources other than meat.
The Dietary Guidelines for Americans recommends choosing a variety of protein foods, including eggs, beans and peas, soy products, and unsalted nuts and seeds. The guidelines also suggest replacing protein foods that are higher in solid fats with choices that are lower in solid fats and calories. The fats in meat, poultry and eggs are considered solid fats, while the fats in seafood, nuts and seeds are considered oils.

PUMPKIN BREAD PUDDING

By Hannah Kaminsky, author of My Sweet Vegan
Serves: 6 or more
1/2 pound crusty bread
1 cup pumpkin puree (fresh or canned)
1 tablespoons cornstarch
1/2 cup dark brown sugar, packed
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 teaspoon ground ginger
Pinch of salt
1 cup plain soymilk or other nondairy milk
1 tablespoon dark rum
1/4 cup crystallized ginger, finely chopped
Preheat your oven to 350 degrees F. and lightly grease a 9 x 13-inch baking dish.
Cut the bread into 1-inch cubes, and set aside.
Whisk together the pumpkin puree, cornstarch, sugar, spices, and salt in a large bowl. Once smooth and thoroughly combined, slowly drizzle in the soymilk and rum, and stir until the mixture is homogeneous. Toss in the bread cubes and crystallized ginger, and use a wide spatula to gently coat the bread with the pumpkin.
Pour the lumpy mixture into your prepared pan, and smooth the pieces down into an even layer. Let stand for 10 minutes at room temperature for the liquids to soak in a bit, and then bake for 45 to 50 minutes. The edges should appear set, but the interior will remain quite soft and moist. Good bread pudding should be very moist, so be careful not to over bake it!
Let cool for about 15 minutes before serving. You can either take the time to make nice, neat slices like I did, or just grab a large spoon and scoop it out onto plates. Serve warm with Caramel Sauce.

17% of the American Diet is sugar!
http://www.businessinsider.com/credit-suisse-the-global-sugar-epidemic-2013-10?op=1