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Nutrition Facts
Let's look as some numbers,
Numbers don't lie!
 
 
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OK, here we will compare the nutrition facts between two recipes on the right. Let's look at the ingredients list for Shepherd's Pie:
(1) One is made from more traditional Western culture ingredients, claiming to be lower-fat, it includes meat, dairy and oil.
(2) Coach BJ's recipe uses plant-based ingredients - vegetables, whole grains and beans.

Several critical nutrition facts noteworthy of comparison are in bold. Look at these when

Fat: The calories from fat compared to total calories per serving. 66 cal to 375 cal = 18%
Not so good.

Cholesterol: This should be 0mg. For the meat version it is 63mg - not good.

Sodium: This should be less than or equal to the total calories, Since 375 is higher than 340 calories in the dish - the sodium levels are just OK.

Compare Standard American Diet
with Plant-Based Entree
(1) Meat Shepherd's Pie

4 potatoes baking russet potatoes (medium)
2 teaspoons canola oil
1 onion
1 pound Extra Lean Ground Beef
2 teaspoons Dried thyme
1/2 cup Broth: Vegetable low sodium
2 teaspoons Worcestershire sauce
2 teaspoons whole wheat all purpose flour
1/2 cup Peas frozen
1/2 cup Nonfat Skim Milk
2 teaspoons Dijon style mustard
1/2 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon sweet paprika
1/2 cup frozen carrots

NUTRITION FACTS for 1 serving:
Amount per Serving
Calories 375
Calories From Fat66
Total Fat 19g
Saturated Fat 11g
Cholesterol 63mg
Sodium 340mg
Total Carbohydrate 31g
Dietary Fiber 18g
Sugars 3g
Protein 23g
Vitamin A15% Vitamin C 58%
Calcium 4% Iron 18%


COACH BJ'S SHEPHERD'S PIE

Calories: 285 = close to 100 less than recipe #1

Fat: The calories from fat compared to total calories per serving is 4 cal to 285 cal = 1.4%
Looking good!

Cholesterol: This should be 0mg.For my version it is 0mg - looking good!

Sodium: This should is less than or equal to the total calories, so it is 144 to 285 - nearly half of target amount - looking great!

- Other numbers of interest are the vitamins, calcium and iron, see how much more goodies in Coach BJ's version.
- Now you say, but there's more sugar in Coach BJ's, what's up with that? Well here's the deal, we added sweet potatoes to make it taste even more yummy so that increases "natural" sugars but it's not "refined" sugar...so that's all OK.
- Yet another number, the cost of the dishes were close $8.88 to serve 4 with BJ's version coming in at $7.38 or $1.50 less. You can't beat that. So for a lower price for Coach BJ's version, you get all those added benefits!

So there you have it, numbers don't lie!

(2) Coach BJ's Shepherd's Pie

2 potatoes baking russet potatoes (medium)
2 potatoes sweet potatoes (medium to large)
1/4 cup water
1 cup chopped onion
1 (15-ounce) can adzuki beans, no salt added
2 teaspoons Dried thyme
1 cup homemade vegetable stock, no salt added
2 teaspoons Worcestershire sauce, lo-sodium
2 teaspoons whole wheat all purpose flour
1/2 pound frozen green peas, no salt added
1/2 cup almond milk or any milk substitute
2 teaspoons Dijon style mustard
1/2 teaspoon onion powder
1/4 teaspoon salt substitute
1/4 teaspoon freshly ground black pepper
1/2 teaspoon sweet paprika
1/2 pound frozen carrots, no salt added

NUTRITION FACTS for 1 serving:
Amount per Serving
Calories 285
Calories From Fat4
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 144mg
Total Carbohydrate 52g
Dietary Fiber 11g
Sugars 7g
Protein 12g
Vitamin A66% Vitamin C 45%
Calcium 11% Iron 18%


Oatmeal




3 bean chili
SO WHAT DO I EAT TO MAINTAIN A HEALTY WHOLE FOODS, PLANT-BASED, NO OIL LIFESTYLE: Below are my food logs for two typical days in my life.

Day 1:
Breakfast
1/2 cup oatmeal with water
Dash of almond milk or any non-dairy
1 T. flax seed meal
1/2 t. cinnamon
Pinch of cloves
Black grape or fresh berries
Lunch
1 cup cooked Quinoa
2 cups steamed vegetables
1 ½ cups steamed Kale
1 sweet potato (microwave with skin)
Dinner
1 bowl Lots of Chili
1 cup cooked brown rice
salad (2 cups spinach, ½ carrot, ¼ onion, 2 T. Vinegar)
Between meal , snacks, drinks
1 bowl Tomato Rice soup
7 halves walnuts
3 cups popcorn
16 Ka-Me Rice Crackers
1 apple
5 cups liquid (combination of lemon water, tea, coffee, etc. w/o sugar)

Day 2:
Breakfast
2 pancakes
½ potato/onion sauté
¼ cup blueberries
Lunch
1 bowl Potato, Parsnip and Kale soup
6 Brussels sprouts or other steamed vegetables
2 cups spinach (or dark greens)
1 slice whole wheat bread
Dinner
1 bowl Corn and Black Bean Mix
1 ½ cup cooked brown rice
salad (2 cups greens, 1 mushroom, ¼ onion, 7 walnut halves, 2 T. Vinegar)
Dessert
1 serving Apple Crisp
Between meal, snacks, drinks
1 banana
11 Almonds
1 sweet potato w/ horseradish mustard
16 Ka-Me Rice Crackers
4 cups liquid (combination of lemon water, tea, coffee, etc. w/o sugar)

Home About Me and You Why plant based? The kitchen Nutrition facts Info form Recipes Videos eCooksbooks by Coach BJ


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COACH BJ Reed
Piecemaking LLC
580 Governor's Court
Chambersburg, PA 17201
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717.446.0594
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