The secret to enjoying beans
– without flatulence
If beans give you flatulence,
it’s because they have complex sugars that are hard to break
down. But here’s great news…
There are three ways to break down these sugars *before* making your
1) Soak beans overnight in a large bowl or pot, then pour off soaking
water. Add fresh water and cook as usual. Soaking overnight begins bean
germination and promotes enzyme release. The germination
process breaks down the complex bean sugars.
2) Several hours before making your recipe, submerge beans in plenty of
water and bring them to a boil for two minutes. Next, remove from heat
and let the beans soak for 2-6 hours. Then pour off the “soak
water” and cook as usual with fresh water.
3) Sprout the beans before cooking them. We detail this approach in
Lesson 20 of The Vegetarian Mastery Program.
What other plant foods are good sources of protein?
1) Soy products — such as tofu, tempeh, and soy
burgers (detailed in Lesson 26)
2) Nuts and nut butters — especially almond
butter and tahini
3) Seeds — especially sunflower, pumpkin, and
4) High protein grains — such as quinoa,
amaranth, and spelt
5) High protein vegetables — such as spinach,
broccoli, and kale
Tofu, tempeh, and soy milk are good staple foods. However, some new
vegetarians eat soy products to an excess. Or they gobble
down commercial soy-based “meats” — such as
“Fakin Bacon” and soy dogs.
These are full of preservatives, bad fats, and other unhealthy
ingredients. So read the ingredient labels before you buy!
It’s better to eat a well balanced diet including protein from a
variety of sources.
Nuts, nut butters, and seeds are important protein foods for people on
raw food diets.
However, one big difference between beans and raw proteins (nuts,
seeds, and nut butters) is that beans are low in fat. Nuts and seeds
So if nuts, seeds, and nut butters are staples in your diet, you need
to take greater measures to maintain a healthy LOW-FAT diet.
One solution is to eliminate (or dramatically reduce) oil from your
diet. Another is to soak nuts and seeds before eating them. This
germinates them, increasing their protein content, and reducing their
fat content by volume.
We cover this fully in the Lesson 20, “How to Skyrocket the
Nutrition in Nuts, Seeds, Grains, and Beans”.
Quinoa, amaranth, and millet are the grains we introduce to you in
Lesson 1 of The Vegetarian Mastery Program. These are all high in protein and low in fat, as are spelt
What about high protein vegetables like spinach, broccoli, and kale?
On a per calorie basis, cooked spinach has the same amount of protein
as veggie burgers: 13 grams of protein per 100 calories.. That’s
However, on a per serving basis, you’d need to eat over 12 cups
of raw spinach — or 2.3 cups of cooked spinach — to get the
same amount of protein you' get from one veggie burger.
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As a Mastery Program student,
you’ll get access to the rest of our Protein lesson, plus a
1-hour Q&A call with Vesanto Melina, author of books like Becoming
Vegetarian. And this is just one of the 50 weekly lessons you’ll receive!
The mouth-watering recipes in our Protein lesson include:
- Tuscan White Bean Soup
- Curried Lentils and Rice
- Black Bean Quinoa Burgers
- Hearty Cabbage Casserole
- Heirloom Bean & Vegetable Soup
- Bean & Vegetable Soup
- Faux Salmon (almond-based)
- Sun Garden Burgers
- Blanched Spinach with Toasted Sesame Dressing
- Broccoli with White Balsamic Vinaigrette
- Kale with Orange-Tahini Dressing
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absorb enough calcium, iron, Omega 3s, and Vitamins A, B12, and D?
Just one oversight or deficiency -- if ignored for too long -- can
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vegetarian diet now and for the rest of your life?
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