Monthly Archives: July 2016

Plant Based Complete Protein Sources

An item or ingredient is a complete protein when it has all of the essential amino acids (those needed by humans from our diet).

Many other plants have several amino acids but need to be combined with another item to complete the mix for use in the human body.

This is a very simple list: ( and soy is avoided for allergy and other concerns)

1. Seitan – 21 grams per 1/3 cup. Of course I left out soy due to allergen concern and since seitan is ALL GLUTEN there are some allergy concerns.

2. Hummus with Whole whole grain pita 7 g with 2 tbs hummus

3. Peanut butter sandwich on wheat bread 15 g for 2 tbs PB .

4. Rice and beans 7g/ cup  (brown rice)

5.  Quinoa 8g /cup cooked

6. Buckwheat 6g/cup cooked ( no gluten not related to wheat)

CLOSE TO COMPLETE PROTEIN , but great for combining:

Chia seed and Hemp seed. 9-10 g/ serving

Nutritional yeast – 12g/ 3 tbs

Other seeds  7-9 g/ 1/4 cup
This is just a quick list but many of these can easily be included in 3 daily meals for an intake of 20-30 grams of protein per day.

Plus  a few charts from the web world-

http://www.vrg.org/nutrition/protein.php

How do you get enough protein on a plant-based diet?

@martyroddy

Advertisements

Vegan cookbooks and Websites

i recently had a conversation with a friend about about easy Vegan eating.

I was inspired to look,at my cookbook shelves and memory. What books did I like and recommend and any other info( websites).

Long before I went vegan I read Dr Dean Ornish’s books and started experimenting with his heart healthy plant based recipes.

Later when I wa struggling with some pain and inflammation issues I learned of the evil of dairy as a food source and a few books helped with that 1st step to vegetarian diet.

Books I have and like:

Veganomicon: The Ultimate Vegan Cookbook Hardcover – 2007

by Isa Chandra Moskowitz , Terry Hope Romero
Love this one. Lots of great recipes and tons of ideas to get creative with. Plus Isa Chandra Moskowitz has other great books and lots of web presence.
1,000 Vegan Recipes (1,000 Recipes 2009

by Robin Robertson

Another great one. Can get OCD ( I did) and start working through the book…. Also has. A newer book…100 BEST VEGAN RECIPES
Forks Over Knives – The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year 2012

by Del Sroufe

The first book, FORKS OVER KNIVES has great info but this is all food. There is a great video/ documentary available,online.
Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet 2003. by Vesanto Melina , Brenda Davis 
Great getting started book, my first in this current situation. Was what I used to learn to be dairy free, and later carried it to the next step.

Becoming Vegan, Express Edition: The Everyday Guide to Plant-based Nutrition Paperback –2013

by Vesanto Melina , Brenda Davis

My (obvious ) 2nd book after the previous. Read and studied before I switched.

Have not read but seems interesting with good reviews.
PETA’S Vegan College Cookbook: 275 Easy, Cheap, and Delicious Recipes to Keep You Vegan at School 2016.     

By PETA
But I Could Never Go Vegan!: 125 Recipes That Prove You Can Live Without Cheese, It’s Not All Rabbit Food, and Your Friends Will Still Come Over for Dinner 2014

By Kristy Turner

Very interesting topic and also,comes with good reviews.
The Oh She Glows Cookbook: Over 100 Vegan Recipes to Glow from the Inside Out 2014

by Angela Liddon

Another interesting book with lots of great reviews.
INTERESTING WEBSITES:
http://blog.fatfreevegan.com/.   Lots of great fun, info and recipes.
http://kblog.lunchboxbunch.com/     Happy Healthy Life is a lot of fun and full of info.
http://www.vegkitchen.com/.     Lots of basic cooking info as well as recipes and Nava Atlas has some good,books as well.
@martyroddy