Protein Sources for Plant Based Eating – plus some fiber information

I posted this food picture on social media of a meal I made and a friend asked what is my protein source. That question is one I get often,

Braised garlic, onions, peppers, and romaine, with side of yellow squash, zucchini, and cauliflower.#vegan #plantbased

 

this is the answer I gave my friend who asked what my protein source is, “This particular meal was based more on my cravings for the braised veggies than a balanced meal  but believe it or not 100g of Romaine has 1.2 grams of protein – as for other meals my main protein sources are nuts, whole grains, legumes(beans) and tofu. Here are some examples of plant based protein for 100g which is about 3.5oz which is an average portion – walnuts 15g, steel cut oats has a whopping 49g, beans 20g, tofu 8g, vs animal protein (by the way I do occasionally eat animal protein  I am not “vegan” I simply eat plant based for health reasons, which is often also vegan friendly ) chicken has 31g protein but it has saturated fat and cholesterol whereas plant based protein doesn’t have cholesterol, and only miniscule saturated fat. Oh and one more plus is fiber for gut health, cabbage has 2.5g, walnuts have 7g, steel cut oats 1g, and beans have 16g dietary fiber per 100g serving, but tofu only has 0.3g and chicken is 0g, so I make sure I get those beans, grains, and nuts in my meals.”

I will add to this page over time to list some common foods protein and fiber content and some resources to use to find more detailed nutritional information.

STAY TUNED FOR MORE

See the page that this post originated from Protein Sources for Plant Based Eating – plus some fiber information

 

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Jackfruit tree and fruit – new page added

To see the Jackfruit Trees that I grew from seed, see the pictures of the progression from seed to three gallon potted young jackfruit trees in the complete article here https://maggiescornerdotorg.wordpress.com/recipes/jackfruit-trees-and-fruit/

I sprouted them in the spring of 2017 to raise for the Santa Rosa County Master Gardener Oktoberfest Auction that will take place October 11 at 10am at my local extension office. I attended Master Gardener training in 2009 and I have been involved with the program since then. For more information on the program click on this link for the Santa Rosa County Florida Master Gardener Program

Picture Credit: Ian Maguire, UF/IFAS TREC

I grew the Jackfruit Trees from seed that I saved from a jackfruit that I bought at Bien Dong in Pensacola. Jackfruit is an amazing food! I enjoy the sweet fruit parts of the jackfruit as shown in this picture of the person cleaning a jackfruit.

 

 

I also make a shredded barbecue from the “meaty” part that some call pith. See the previous picture of the jackfruit that shows the “pith” that surrounds the sweet fruit part that contains the seeds. Once that pith is cooked it resembles in taste and texture the real meat barbecue but without the animal fat and cholesterol. Click on picture of BBQ Pulled Jackfruit to go to the website and see recipe. I also like to use Jackfruit in cooking Boston Baked Beans instead of salt pork, it is unbelievable mouthfeel of salt pork in the beans!

 

 

 

Jackfruit: Artocarpus heterophyllus

Click on pictures to see http://edis.ifas.ufl.edu/mg370

The jackfruit tree is in the same family as breadfruit, fig, and mulberry. It typically grows 30 to 40 feet tall in south Florida, the fruit typically weighs between 10 and 30 pounds each. It has been grown in Florida since 1886.  Care must be taken during winter in areas that are subject to freezing temperatures.

Propagation: Jackfruit is a monoecious species but with separate male and female flowers on the same tree. The male fruit is smaller and once it pollinates the female fruit it rapidly decays. Jackfruit may be propagated by seed, grafting, and cuttings. In some areas, seed propagation is still used. Jackfruit from seed may be more precocious than many other fruit, and trees may begin production in the 3rd to 4th year.

Climate: The jackfruit is well adapted to the hot humid tropics. Jackfruit grows well in the humid subtropical climate of south Florida along the coastal areas where there are only occasional freezes. Optimum growth and production occurs in continuously warm areas.  Jackfruit leaves may be damaged at 32°F (0°C), branches at 30°F (-1°C), and branches and trees may be killed at 28°F (-2°C).

Credits and Sources:

Picture Credit: Ian Maguire, UF/IFAS TREC
http://lee.ifas.ufl.edu/Hort/Videos_Powerpoints_Podcasts/Jackfruit.pdf
Publication HS882 online at EDIS: http://edis.ifas.ufl.edu/mg370

See entire article at Jackfruit Trees and Fruit 

For Sale by Owner – Florida Panhandle – Fixer-Uppers

COMMERCIAL POTENTIAL FOR VARIOUS SMALL MOM & POP TYPE BUSINESSES – THE PROPERTY has many large old oak trees and is high ground, has never flooded. The huge garage workshop 28′ x 64′ has endless potential, and the two fixer up houses could make good rental income with a bit of work.

FOR SALE BY OWNER

Approximately 2-1/3 acres, two fixer-upper homes and a site built
garage/workshop that is 28’ x 64’ on concrete slab, with 10’ sidewalls, two oversize
rollup vehicle doors on each end of building, two man doors four windows, and other great features. It was built in 2003 by R&K builders and wired by Riley Electric. The house that faces Fortune Road – old house is 52′ x 26′ and the house that faces Hwy 87 S – manf. house with addition and porches and decks, the main manf. house is 27′ x 64′ – All buildings are shown on the SRCPA website –  Corner lot with nearly 500′ frontage on Hwy 87S and 500′ frontage on Fortune Rd – Commercial potential – currently Agricultural Zoning

Feel free to drive by and look from the road in your vehicle, but don’t come on the property without an appointment.

You must have an appointment to come on the property – make an appointment.

ONLY SERIOUS ENQUIRIES BY POTENTIAL BUYERS

NOTE TO REALTORS: bring me a buyer and I will sign a one time sale agreement with you so that you can make your commission.

NO OWNER FINANCING – YOU MUST HAVE YOUR OWN FINANCING

There is an existing mortgage on this property that owner must payoff with proceeds of property; the landowner will consider possibly accepting real estate from buyer as partial payment, perhaps for the down payment, if that real estate has clear title. Owner may also consider partial payment from buyer of CamperVan, TT, RV, Cargo Trailer, Truck, full-size van, conversion van, or other such vehicle.

Call or email to set up an Appointment Only –

Phone: (850) 686-1786

Email: forsalefloridaland@gmail.com

Municipal address is 8974 Fortune Road, Milton Florida. 32583 – Look it up on the
Santa Rosa County Property Appraiser website, you can find the building
dimensions, land description and other information. Go to website
http://www.srcpa.org/search.html and search parcel number 09-1N-27-0000-
00502-0000

Currently Zoned Agricultural which is an advantage if you want to be able to have
a mobile home and there are many businesses allowed under agricultural such as
a nursery or farm stand to sell products you grow.
Possible Rental Property: Both homes need some work but with a bit of money
and know how they could both make good rental property and the large
Garage/Workshop could also be rented with one of the homes or rented
separately, the oversized roll up doors on both ends of the building buyer could
wall in center and each home would have a garage, or rent individually for storage
or many other purposes.

Commercial Potential: This property has nearly 500’ of road frontage on Highway
87 S, it is 1-1/2 miles south of I-10, it is a corner lot and has additional nearly 500’
frontage on Fortune Road. Buyer may want to rezone to accommodate a nonagricultural
business such as a HVAC business, Electric or Plumbing Contractor, a
lawn mower repair, or perhaps an auto repair shop, the possibilities are
numerous!

Asking $165,000. for quick sale – once 87 S construction is complete the bridge and four-lane highway to Navarre will undoubtedly raise the price.

Download Flyer PDF

SRCPA website shows each building as planview

#forsalebyowner #floridapanhandle #pensacola #milton

Rainy day front of home facing highway 87 – see handicap ramp up to the enclosed porch – trees and undergrowth is overgrown –

Garage/Workshop 28′ x 64′ – needs pressure washing and overgrowth cutback – the sidewalls on this building are 10′ – notice that the roll up door is oversize – there is roll up door at front and at back of this building – there is a man door and two windows on each side of this building – I plan to pressure wash and clear brush around building soon –

side of house that faces Fortune Road – old house is 52′ x 26′ as shown on the SRCPA website –

Garage/Workshop 28′ x 64′ – needs pressure washing and overgrowth cutback – the sidewalls on this building are 10′ – notice that the roll up door is oversize – there is roll up door at front and at back of this building – there is a man door and two windows on each side of this building – I plan to pressure wash and clear brush around building soon –

Garage/Workshop 28′ x 64′ – needs pressure washing and overgrowth cutback – the sidewalls on this building are 10′ – notice that the roll up door is oversize – there is roll up door at front and at back of this building – there is a man door and two windows on each side of this building – I plan to pressure wash and clear brush around building soon –

Garage/Workshop 28′ x 64′ – needs pressure washing and overgrowth cutback – the sidewalls on this building are 10′ – notice that the roll up door is oversize – there is roll up door at front and at back of this building – there is a man door and two windows on each side of this building – I plan to pressure wash and clear brush around building soon –

Garage/Workshop 28′ x 64′ – needs pressure washing and overgrowth cutback – the sidewalls on this building are 10′ – notice that the roll up door is oversize – there is roll up door at front and at back of this building – there is a man door and two windows on each side of this building – I plan to pressure wash and clear brush around building soon –

Garage/Workshop 28′ x 64′ – needs pressure washing and overgrowth cutback – the sidewalls on this building are 10′ – notice that the roll up door is oversize – there is roll up door at front and at back of this building – there is a man door and two windows on each side of this building – I plan to pressure wash and clear brush around building soon –

Garage/Workshop 28′ x 64′ – needs pressure washing and overgrowth cutback – the sidewalls on this building are 10′ – notice that the roll up door is oversize – there is roll up door at front and at back of this building – there is a man door and two windows on each side of this building – I plan to pressure wash and clear brush around building soon –

Garage/Workshop 28′ x 64′ – needs pressure washing and overgrowth cutback – the sidewalls on this building are 10′ – notice that the roll up door is oversize – there is roll up door at front and at back of this building – there is a man door and two windows on each side of this building – I plan to pressure wash and clear brush around building soon –

house that faces Fortune Road – old house is 52′ x 26′ as shown on the SRCPA website

house that faces Fortune Road – old house is 52′ x 26′ as shown on the SRCPA website

house that faces Fortune Road – old house is 52′ x 26′ as shown on the SRCPA website

house that faces Fortune Road – old house is 52′ x 26′ as shown on the SRCPA website

back side of the house that faces Hwy 87 S – manf. house with addition and porches and decks is as shown on the SRCPA website – the main manf. house is 27′ x 64′ –

Side of garage/workshop on left and through the trees see back side of the house that faces Hwy 87 S – manf. house with addition and porches and decks is as shown on the SRCPA website – the main manf. house is 27′ x 64′ –

See through the trees the back side of the house that faces Hwy 87 S – manf. house with addition and porches and decks is as shown on the SRCPA website – the main manf. house is 27′ x 64′ –

See through the trees the back side of the house that faces Hwy 87 S – manf. house with addition and porches and decks is as shown on the SRCPA website – the main manf. house is 27′ x 64′ –

 

Brown Linen Jacket Now Has Pockets

My brown linen jacket is actually a blend of cotton and linen. I love the feel and comfort of this jacket but I’ve wished for many years that it had pockets. I don’t know why I haven’t added pockets before but glad I finally got around to it. I love the material I chose for the pockets. I think a blouse with collar would be quite attractive in this fabric, don’t you?

material for pockets on my brown linen jacket is a cheerful herb theme with echinacea flowers

My brown linen jacket before the pockets.

 

My brown linen jacket withe front outside pockets.

 

My brown linen jacket showing inside pockets.

Pet Rescue – Red Eared Slider Turtle

I am writing this June 17, 2017
I was lucky to catch this picture of him eating – so cute – huh?

Mr Turtle – Red Eared Slider Turtle – May 2017

I live in northwest Florida, USA – near Pensacola. I rescued this turtle in April 2017 when I found him abandoned in a building on my property. I joined some online turtle groups to learn about how to take care of him and to try to find him a forever home. I have learned through one of these groups that in Florida this breed of turtle is a conditional species non native and you must have a permit in order to have this turtle with some exceptions which are if you had the turtle prior to July 1, 2007. So now I think I need to find someone with a permit in order to get this turtle a new home. FWC Regulations  and FWC permit

I rescued this red eared slider that was held captive in an aquarium all it’s life, I think he is about 10 years old. I call him Mr Turtle. I am fostering Mr Turtle and actively seeking a new home where he can be in an outdoor protected habitat with others of his kind. I have made a temporary habitat in a clear plastic container larger than that aquarium that he was abandoned in. He pooped out those aquarium rocks for over a month! I have two of these plastic containers and I alternate every few days so I can clean out the dirty one and was shocked the first time I dumped the container to clean it and found several of the aquarium blue rocks! The poor critter was probably eating rocks trying to find food in that aquarium I found him in. They left him in a building without telling anyone – they left April 18, 2017 – I found him 11 days (April 29, 2017) after they had left him! I have contacted many local rescue groups and been joining online groups hoping to find someone in my area that has outdoor habitat for their turtles who might give Mr Turtle a good home, and where I can go see him and be sure he is being cared for properly.
I worry that at his age, and being a captive who has been living without other turtles, maybe he wouldn’t be able to adapt to an environment with several turtles. He is considered an invasive species here in my area but I read their native habitat is Mississippi and parts of Alabama. I wish I could set him free up in his native habitat but I wouldn’t do it because he has been living as a captive all his life so he wouldn’t survive being in the wild.
If you read this and can offer a solution please contact me.
#petrescue #redearredslidder #floridapanhandle #pensacola #turtles #turtlepond

Kombucha Sourdough Starter

I wrote a post in April about making sourdough starter from my harvested kombucha yeast. I said I would post after I made the bread but I didn’t. I have made three batches of bread and two batches of pancakes since I wrote that post in April.  The first bread I made was a rock. The second batch was good, much better but still heavy, the third batch was the charm – as they say. I made up my own recipe for the third batch and it was excellent! The best part is it was enough for two loaves so I made one loaf and froze the other. I did it as an experiment to see if it will freeze and then bake up as good as the first loaf. The pancakes that I wrote about in the post in April were excellent and the second batch was even better, they freeze well.

To make the starter you just drain off sediment that is in bottom of jar and some kombucha – if you have 1 cup liquid use 1 cup flour. Pour mixture into jar and cover with woven cotton cloth, not cheese cloth because weave is too loose – gnats will crawl through loosely woven fabric- use tightly woven cotton fabric. Let set on kitchen counter about 24 hours – depends on temperature of kitchen. It will be bubbling. It is ready for using but will be even better if you use it for your mother and keep adding liquid and flour each day for several days. That way you can take some for recipe and still have the mother. If I’m not going to use it for a few days I put a lid on it tightly and refrigerate jar. When refrigerated you are “supposed to be able to” feed only once a week. I forgot to feed my starter that I had been using and feeding for several months but I forgot and on the 8th day I decided to take it out of refrigerator and let it get going again so I fed it, then waited a few hour – nothing was going on – I fed again and waited – by the next day I realized it was dead so I had to start over again with new kombucha harvested yeast and kombucha.

The pancake recipe:

Kombucha Sourdough Hotcakes

The night before you want to make these pancakes

Mix 1 cup of active sourdough starter (not cold from refrigerator – take out a couple day before you will use it and feed it twice a day so that it is very active,) 2 cups warm spring or filtered water, 2-1/2 cups flour (I used mixture of white and wholewheat flour,) 2 tbsp sugar, stir all together until smooth, cover and leave on counter top over night.  The next morning it should be actively bubbling.

Next morning:

Mix together 2 tbsp ground flax seeds, 6 tbsp warm water, 2 tbsp oil (I use olive oil but you could use any oil you like taste of) 1/2 tsp salt, 1 tsp baking soda. Then add to your bubbling starter mixture and stir well and then let this pancake batter sit for about 10 minutes, heat griddle and stir the batter once again, then drop spoonfuls of the batter onto hot griddle at a size you like. Leave about 3 minutes or until golden brown, flip, then let cook about 3 minutes or until golden brown, and remove to a warming pan. This recipe makes about 20 to 25 griddle cakes that are about 4″ to 5″ diameter. These freeze extremely well but be sure they are completely cool before freezing otherwise ice crystals may form.

The bread recipe – 3rd time is the charm recipe

2-1/2 cups active kombucha starter

1 cup filtered/spring water

1 Tbsp active dry yeast

3 Tbsp olive oil

4 cups flour

1 Tbsp kosher coarse salt

In a bowl mix flour and salt set aside. Warm the water to about 95 F and add active dry yeast – set aside. I a bowl add the starter and the water with active dry yeast and olive oil, stir, add flour mixture a little at a time, bring dough together and knead. Place in greased bowl, place in the oven (oven is off and cold) on top shelf, on bottom shelf put a pan of steaming hot water and close the oven door. Let dough rise for about 1 hour, it should be double in size.  The punch down, knead, and place in pan that it will be baked in, let rise until double again. Bake in 350 F oven with the water pan in oven for about 40 minutes, check to be sure of the internal temperature is between 190 F and 210 F

I also found by experimenting that I can let it set out on counter for first rise, it takes longer – it took about 6 hours – I had on counter top in a bowl covered by another bowl large enough that it won’t touch when is raises. Then when it was doubled I knocked down, kneaded, divided into two loaves and froze it. Then when I want to bake a loaf I take it out of freezer, remove from plastic bag, place in greased glass loaf pan, cover with a container large enough to cover without it touching when it doubles. It take about 6 hours to thaw and raise double – maybe longer depending on room temperature – then bake in hot oven until internal temperature is about 210 F.