Fr. Sergei Sveshnikov

Useful Information For Those Who Fast

Posted in Uncategorized by Fr. Sergei Sveshnikov on 15 June 2014

Greetings on the beginning of the Apostles’ Fast 2014! Here is some useful information for those who keep the fast. I will try to add a new item every one or two days.

  • Spirulina has more protein than beef! 100 g of beef has only 26 g of protein, but 100 g of spirulina has 57 g of protein.
  • One serving of steamed goosefoot (aka lamb’s quarters, chenopodium album, лебеда садовая) contains 60% of the vitamin B1, 40% of the vitamin B6, 60% of the calcium and 70% of the magnesium daily recommended intake.
  • Fasting For Non-Monastics (click here)
  • 100 g of kale contains 15% DV of calcium and 8% of iron. It even has 4.3 g of protein!
  • If you do not like to eat kale plain, here are a couple of recipes for smoothies from simplegreensmoothies.com:

Recipe 1

2 cups kale, fresh
2 cups water
2 cups pineapple
1 banana
2 tablespoons coconut oil

Blend kale, water and coconut oil until smooth. Next add the remaining fruits and blend again.

* Use at least one frozen fruit to make the green smoothie cold.

Recipe 2

2 cups kale, fresh
2 cups water
3 bananas
1/4 avocado

Blend kale and water until smooth. Next add the remaining fruits and blend again.

* Use at least one frozen fruit to make the green smoothie cold.

  • Quinoa, which is also a chenopodium (goosefoot, лебеда), is a lenten source of complete protein (8 grams in a cup of cooked quinoa) and an excellent source of iron (15%), magnesium (29%) and vitamin B6 (10%).
  • 1 cup of cooked buckwheat (гречневая каша) contains 6 grams of complete protein (and this is in addition to 20% of iron, 20% of vitamin B6, and 98% of magnesium!).
  • A good explanation of what makes a complete protein can be found herehttp://en.wikipedia.org/wiki/Complete_protein
  • Incomplete sets of amino acids eaten within 24 hours are combined in the body to make complete protein. For example, rice for lunch and beans for supper will provide the body with complete protein just like rice and beans eaten together.
  • Soy beans contain complete protein. 1/2 cup of firm tofu has 10 grams, and 1/2 cup of soy tempeh–15 grams of complete protein.
  • “And you, take wheat and barley, beans and lentils, millet and spelt, and put them into a single vessel, and make bread of them.” This recipe from Ezekiel 4:9 makes a complete protein.

 

 

to be continued…

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