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28 Jun 2006

Protein in a Vegan Diet

People changing from an animal protein or lacto-vegetarian diet to a vegan diet are often concerned whether they will be able to create meals with sufficient protein. They should not worry as humans require far less protein than they realize. There are many excellent sources of plant protein.

To find your Recommended Dietary Allowance (RDA) for protein, simply perform the following calculation:
Body weight (in pounds) X 0.36 = recommended protein intake *


Sources of Vegetable Protein
Pulses
Peas / beans / lentils - a wide range of varieties are available in tins, fresh or dried.
Nuts
Cashews / almonds / pecan nuts / pine nuts / brazil nuts / peanuts etc
Seeds
Sunflower / pumpkin / poppy / linseeds (flax) / sesame etc
Grains
Wheat / barley / corn / buckwheat / millet / oats / quinoa / wild rice / brown rice etc
TVP
Available in many forms from chunks to granules and used as a meat.
Tofu
Firm / silken / smoked etc. Made from soybean curd.
Milks
Soya / coconut / almond / rice / oat
Wheat and Soy Protein Products
Burgers / sausages / mince / patties etc Obtainable fresh / frozen / canned.

As you can see you have a huge variety of foodstuffs to choose from to make tasty balanced meals.

*Reference PRCM.org
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"Kids nowadays...tend to go overboard on protein --- something I believe to be totally unnecessary...I state in my formula for basic good eating: Eat about one gram of protein for every two pounds of body weight." - Arnold Schwarzenegger

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Recipe of the Day from Go Dairy Free

Tofu Vege Hot Pot (Vegan, Gluten-Free)
This is a tasty vegetarian meal, that even my big meat-eater husband enjoyed. You can replace the veggie’s for just about any variety: zucchini, eggplant, kale, spinach, watercress, broccoli, cauliflower, bell pepper, etc. If you chop everything up in advance, cooking is a breeze.

1 tsp peanut oil
1 cup thinly sliced shallots
1 tbsp matchstick-cut peeled fresh ginger or ¼ teaspoon ground ginger
1 tsp ground turmeric
1 serrano chile, thinly slice (seeded for less heat, I only used 1/2 a one)
2 garlic cloves
1.5 cups shredded green cabbage
1 cups sliced shiitake mushrooms caps, other mushroom varieties work well also
½ cup ¼-inch thick sliced carrot
¼ to ½ cup water
¼ cup wheat free tamari or low sodium soy sauce
½ tsp sea salt
1 (14 oz) can coconut milk
1 lb water packed firm tofu, drained and cut into 1 to 1/2 in cubes
2 tomatoes cut into 1 in thick wedges
½ cup torn fresh basil leaves
¼ cup (1 in) sliced green onions
2 cups hot cooked jasmine or brown rice
4 lime wedges (optional)

Heat oil in a large saucepan over med heat. Add shallots and saute for 3 min. Add ginger, turmeric, chile, and garlic, cook 1 min, stirring constantly. Add cabbage, mushroom, and carrot, cook 3 min stirring. Stir in water, soy sauce, salt, and coconut milk; bring to a boil, add tofu, and reduce heat to simmer for 5 min. Add tomato and simmer for 4 min. Stir in basil and onions turn off heat and allow to sit for 2 min. Serve over rice with lime wedges.

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4 comments:

Dirty Butter said...

I was hoping I would find a post here that told how much protein I needed to have in a day, and you didn't disappoint me.

I voted for you on BLOG VILLAGE today.

Jul said...

Sing it, sister! Getting enough protein is so easy that it's practically impossible NOT to eat enough of it (assuming one is eating enough calories in a day).

The fact that you quoted Arnold Schwarzenegger in this post is cracking me up.

Jackie said...

I look at it this way if old Arnie with his build thinks people eat too much protein what better advert for us Vegans :)

Big B said...

Hi, i am vegetarian and i must say that you have posted a very informative article in veg protein.

i maintain a health blog too and request you to kindly add my health blog (url:http://www.healthberth.com) to your blogroll and i will add yours.