Project 5 – Healthy Protein

5 Veggie Burger

Each certification includes:

  • a digital Cookbook study guide
  • free video playlist
  • healthy shopping list of specialty items
    You can find all of these specialty items here at!


Project 4 and 5:

Whole Grains and Veggie Meat

Healthy Bread and Veggie Meat

kababsVeggie Burger and Nut Milks

A hamburger is an American classic! But it turns out that hamburger meat contributes to heart disease and obesity!
Why not learn to make a veggie burger made of healthy protein to replace hamburger meat to turn this American catastrophe into an American miracle!


Project 5: Healthy Protein
Veggie Burger Recipes and Dairy Replacements
– Challenge 5: Replace hamburger meat with veggie burger.
– Action Step 5: Learn to make meat and dairy replacements from plant sources.
– Shopping List 5: nuts, seeds, rice and beans.
– Results 5: Have all the ingredients on hand to make veggie burger for meat balls, chicken nuggets, hamburgers and to make homemade soy milk, almond milk and rice milk.

Healthy Protein Videos

Veggie Burgers

kababssubProject 5 :

Healthy Protein

Meat and Dairy Replacements

Rice and Legumes
Nuts and Seeds


We use rice and beans as the basis of our Mega-Meat Recipe and many of our Healthy Dinner recipes. White beans for white meat, red or black beans for beef. We suggest collecting six beans for the greatest variety. One bucket is more than enough for the year if you plan to use each variety of bean once a week.

Veggie meat recipes can be seasoned and shaped to taste like hamburgers, Italian sausaage, Asian stir fry, breakfast sausage, chicken nuggets, meatloaf and meatballs for spaghetti.


Suggested Beans: Black, Red, White, Pinto, Garbanzo and Lentils The Ready Store

Whole Foods

Healthy Protein to Replace Meat and Dairy

Most of us don’t realize that every whole food that springs from the ground contains protein; fruit, vegetables, nuts, seeds, grains, legumes. -based protein is easy for your body to use, practically free from cholesterol, usually high in fiber, and alkalizing to the body. All animal products are missing fiber and make the body acidic. When the body is acidic, countless health problems begin such as a decrease of oxygen levels in the blood, leaching of calcium from your bones and problems with the lymphatic system.

Studies show that people who eat meat are 20 percent more likely to develop cancer, especially if they eat it daily. Pancreatic cancer has been linked to red meat. The saturated fat and cholesterol in meat leads to heart disease, kidney disease, osteoporosis and cancer.

To digest meat your kidneys have to work hard to remove excess protein from your body. Over-working the kidneys damage them permanently. Digestion of high levels of protein requires calcium. The body accesses the calcium it requires by leaching it from the bones, so we see an increase in osteoporosis in those who eat too much meat.

Processed meats, such as hot dogs, often contain preservatives that become carcinogenic when heated to high temperatures during the cooking process. High levels of hormones found in commercially grown meats can trigger reproductive problems and early-onset puberty in children.

Why does the average American believe that a “balanced meal” includes meat and dairy? They believe it because the meat and dairy industry declared it to the American public through advertising on television like brainwashing. Advertisements don’t lie, do they? The facts are quickly catching up with these advertisers and their “recommendations”. .

A growing number of healthcare professionals argue that the U.S. RDA level for meat is way too high and that each person’s protein needs can be met with a -based diet. Since every contains healthy protein that is easily assimilated by your body with no side effects, you can’t go wrong when creating a -based diet with the right percentage of protein for your body.

Mega-Meat Veggie Burger Recipe
We found that the transition to a vegetarian diet is easier when you have a few replacements that have the look, smell and taste of the real thing. After several attempts at finding a veggie burger recipe that tastes like a burger, smells like a burger and shapes in your hand like hamburger, we have finally arrived at something really very close. We started with cooked rice and beans, a complete protein, then added ground seeds for texture, some dehydrated onions and bell peppers for flavor, and some flax seeds to hold the mixture together. This creates a hamburger replacement that can used in just about any recipe that calls for hamburger. It can be shaped into patties, meat balls, meat loaf or can be crumbled for taco meat, beef stroganoff and casseroles. The only thing it can’t do, that meat can do is simmer in sauce or soup. This mixture will dissolve and become part of the liquid. To solve this we simply cook the Mega-Meat separately and add them to sauces or soups after they have been served.

Ingredients List
Each of the seven projects includes an ingredients list. With the items on the list you will be able to make any of the recipes included in that project. Most of these items you will not find at your local grocer because they are non-GMO, organic bulk foods or specialty items that grocery stores don’t carry. These items make it possible for you to process your own foods and make your own quick mixes. We have collected these items and made them available to you on or by calling 435-817-0890. When you use a portion of your monthly food budget to purchase the items on the list, you slowly eliminate your food bill because you are buying for the year rather than for the week.


Flax Seed Egg Replacement
Other animal products that you might want to replace are eggs. We love eggs and don’t mind using them occasionally, but we know to limit them to once a week or so. So whenever recipes call for an egg or two, flax seed is an excellent egg replacement that brings the same results in baking as using a fresh egg. When flax seed is soaked in water, it turns the water to the consistency of egg whites. This flax gel can then be stored in the refrigerator to use as needed in recipes that call for egg. Firm tofu is another healthy egg replacement that can be scrambled with a little turmeric to change the white color to yellow. This scrambled tofu can then be served in a breakfast burrito or made into a quiche. (¼c flax seed in ¾c water)

Sprouts for Protein
Sprouting grains causes increased proteins, enzymes, fat, certain essential amino acids, total sugars, B-vitamins, and a decrease in starch during the sprouting process. Very complex changes are occur during soaking and sprouting of seeds. Many studies have shown an increase in the content of the amino acid Lysine with sprouting.

Almond Milk
Unlike animal milk, almond milk contains neither cholesterol nor lactose. As it does not contain any animal products, it is suitable for vegans and vegetarians who abstain from dairy products. The UK Institute of Food Research found finely ground almonds could help boost digestion by increasing the levels of beneficial bacteria in the stomach.

Soy Milk
Soy milk has about the same amount of protein as cow’s milk, but not calcium. To counter this, many manufacturers enrich their products with calcium carbonate. Unlike cow’s milk, it has little saturated fat and no cholesterol. Soymilk contains no lactose, which makes it a good alternative for lactose-intolerant people.

The American Academy of Pediatrics considers soy milk a suitable alternative for children who cannot tolerate human or cow’s milk, or whose parents opt for a vegan diet. Soy juice, like cow’s milk, varies in fat content, but the most commonly sold varieties have similar fat content to 2% milk. Though it has been suggested that soy consumption is associated with a reduction in low-density lipoprotein (“bad cholesterol”) and triglycerides a 2006 study of a decade of soy protein consumption found no association between soy intake and health benefits such as cardiovascular health or cancer rates, and no benefit for women undergoing menopause. Research has refuted claims that soy affects bone mineral density.

Research has found no link between soy and increased estrogen levels in men, although studies thus far have been limited in duration.

Soy was able to replace animal protein and other foods high in saturated fats. However, much of the mineral content in soy juice can’t be used by the body because of high content of phytic acid in soy milk. If soy milk is made into tempeh, the phytic acid content is cut in half.

Organic, Non-GMO Soybeans
• Soybeans contain compounds called isoflavones which have many health benefits.

• Soy is a natural remedy that prevents and fights cancer, heart disease, high cholesterol, menopausal symptoms, osteoporosis, and other chronic diseases.

• Two ounces of soy to your daily diet can help fight breast and prostate cancer, battle coronary artery disease, ease menopause symptoms, lower your cholesterol, and give a boost to your immune system.

• Soy foods help reduce the risk of heart disease because they are cholesterol free and high in fiber. Soybeans naturally contain Omega-3 fatty acids and Vitamin E.
• Soy foods reduce the risk of breast cancer and helps ease the symptoms of menopause.

• Soy foods contain isoflavones known as genistein and daidzein, a naturally occurring form of estrogen that will replicate the function of estrogen in post-menopausal women.

• Soy foods reduce the risk of prostate cancer by inhibiting cell growth. The mechanism is not yet clear, but research has shown that men who eat a diet high in soy have a much lower incidence of the disease.

• Soy foods reduce the risk of many digestive disorders because of its high fiber content. This aids in healthy digestion, and has shown to reduce the risk of colon and rectal cancer.

• Soy milk is dairy-free and can be used as a substitute for lactose intolerance and milk allergies.

• Soy milk is great for the dietary treatment of diabetes because soybeans have a low glycemic index and are cholesterol free (heart disease is a diabetic related condition).

• Soy foods can be used as a protein source in vegetarian diets because they contain
the necessary amount of essential amino acids for tissue repair and growth.

• Soy is essential for the future of our planet. Soy can be used to feed large numbers of people and animals. Soy is inexpensive to produce, and replenishes the soil rather than depletes it.

• Soy is an abundant, economical protein source. And soy products offer numerous additional health benefits, from lowering the risk of cancer, osteoporosis and other chronic diseases to easing the symptoms of menopause.

• The soybean is called “health insurance in a pod”.

• Soybeans contain rich amounts of protein, iron, B vitamins, calcium and zinc. Soybeans are cholesterol-free and low in saturated fat.


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