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arugula

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  1. Also this is a good place to start. Sub pea protein for whey. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529694/pdf/1550-2783-9-54.pdf
  2. hummus: 1 can drained garbanzo beans, 2 cloves of garlic, 2 T raw sesame seeds, 1 T olive oil, the juice of 2 lemons, salt, pepper, and cumin. Whirl it in the food processor and serve with whole wheat pita pieces or cut vegetables for dipping. greek-style green beans: saute an onion in olive oil and garlic, add 1.25 kg of fresh green beans, 1 16 oz can of tomatoes, 2T of fresh parsley, salt, and pepper. Cover with water, bring to a boil, then simmer for 45 minutes, have this with brown rice or potatoes aloo gobi: cauliflower-potato curry, this would be good with yellow or red split peas http://www.foodnetwork.com/recipes/aarti-sequeira/cauliflower-and-potatoes-aloo-gobi-recipe.html pad thai: http://www.peta.org/recipes/easy-vegan-pad-thai/
  3. You can read the DRI books for free here. These set current nutritional standards for the USA and they provide their rationale with references. http://www.nap.edu/topic/287/food-and-nutrition But it should be stated that for a balanced approach, one should also consult WHO/FAO recommendations as well as those of other countries, such as Japan. Some RDAs stay the same but others are very different. For overall solid vegan recommendations you can try the websites of Jack Norris RD, Vesanto Melina RD, Brenda Davis RD, or Ginny Messina RD. They have all written books, too.
  4. "In addition to an appropriate training, the supplementation with pea protein promoted a greater increase of muscle thickness as compared to Placebo and especially for people starting or returning to a muscular strengthening. Since no difference was obtained between the two protein groups, vegetable pea proteins could be used as an alternative to Whey-based dietary products." but "Roquette provided financial support to conduct the study. The funders have no role in the study design, data collection and analysis or preparation of the manuscript. LGD, MHS and CLM, three authors, have an affiliation (employment) to the commercial funders of this research." free full paper: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4307635/
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