tofu and tempeh

I just wanted to address something after having a conversation with a friend and realising there is a slight misconception when it comes to protein, as well as getting it from plant based sources.

Our recommended protein intake daily is 0.8 grams per kg of body weight. The average woman aged 19-70 needs roughly 46 grams daily. Some people think we need 100g or some crazy high amount, but unless you’re doing strenuous exercise or activity, we don’t need much more than 46-48.

The second misconception is that vegetarian or vegan diets make it hard to obtain protein. I just logged my breakfast and lunch into tracking website, and before even adding dinner or snacks I have already eaten 51 grams of protein. All I’ve had is homemade cereal, oats and almond milk. Completely plant based, very high-carbohydrate foods, and I have already met the RDI before 1pm. Dinner is usually a much more protein-rich meal, including things like lentils, spinach, broccoli, beans, mushroom, tofu, tempeh, veggie burgers, etc, but even with simple grains my needs have already been met for the day.

As long as you’re eating nutrient rich foods and eating sufficient calories (i.e. 2000-2200+ daily), it is practically impossible to be protein deficient.

Laksa Hebat: organic Japanese udon noodles, spinach, mushrooms, bean sprouts in a ginger flower and lemongrass coconut stock. Topped with fried tempeh, tofu and seitan.

Shakahari
Carlton - Melbourne - Australia

Vegan meal ideas!

- Stirfry made with lots of veggies, tofu or tempeh and rice/noodles
- Sandwich packed with avocado, spinach, tomato, carrot, gherkins, tofu or tempeh
- Cereal with fruit and plant based milk
- PB and J toast
- Avocado toast!
- Pancakes
- Pasta with sauce made with TVP/tofu/tempeh/beans/lentils or even just plain. Top with nutritional yeast of course.
- NACHOS AND TACOS ~ Corn chips, vegan cheese, beans, avocado, salsa etc
- Chilli non carne made with TVP (textured vegetable protein aka vegan mince) and beans
- Pizza! Topping varieties are endless
- Roast veggies
- Stuffed potatoes
- Wraps!
- CURRY.
- Massive salads
- Cold noodle or potato salads
- Veggies stuffed with rice
- Lasagna
- Burritos
- Burgers
- Tofu scramble

Healthy vegan grocery list for beginners🌱

Carbs
•Whole wheat pasta
•Brown rice
•Couscous
•Brown rice spaghetti
•Quick oats
•Chickpeas flour

Veggies, Fruit and Legumes
•Broccoli
•Cauliflower
•Zucchini
•Tomatoes
•Salad
•Spinach
•Carrots
•Sprouts
•Peas
•Chickpeas
•Lentils
•Onions
•Dates
•Figs
•Oranges
•Lemons
•Bananas
•Peaches
•Berries

Treats and toppings
•Pure maple syrup
•Vanilla powder (I use it for pancakes)
•Chia seeds
•Goji berries
•Extra dark chocolate chips
•Unsweetened chocolate powder
•Tahini

Other things
•Potatoes
•Tofu
•Plant milk
•Tempeh
•Seitan (never tried it)
•Almonds
•Nuts
•Cashews
•Nutritional yeast flakes (SO GOOD)
•Tomato sauce
•Safran powder

Hope it helps you!☺️

Sunday brunch with one of my favorites today 💗💕 we went to Pavement and I grabbed a cinnamon plum tea ☕️ and a vegan breakfast sandwich! An everything bagel stuffed with tempeh sausage, lettuce, veggie tofu “cream cheese,” pickled shallots, and jalapeños 👏🏼👅

2

Quick and yummy pasta

100 g pasta of choice (i use whole wheat tagliatelle)
½ zucchini, chopped
½ carrot, chopped
100 g tofu, tempeh, lupine or seitan, cubed
1-2 tbsp tomato paste
spices: parika, chili, salt, pepper and provencal herbs

How to: While cooking the pasta, pan-fry your veggies and tofu/tempeh/lupine/seitan in some oil (i prefer coconut oil) until they’re getting brownish and add your spices. rinse your pasta and add to your pan with veggies and mix well. then add your tomato paste and around 100-200 ml of water, stir and pan-fry until the water is slightly gone. add some fresh basil, serve and enjoy!

tip: you can literally use any vegetable you like. i mostly use this combination and add some leek!

anonymous asked:

is there a way for me to gain weight without eating junk food, I weigh 110 pounds and wanna gain a couple more

Yes definitely!!
In order to gain weight you have to eat beyond your daily needs so your body can use that extra energy to make gains, which can definitely be done with healthy food.
My best tips are to eat foods that are energy and nutrient dense, snack lots through the day or have smaller meals more often if you get too full from eating just 3 huge meals and add stuff like sauces, smoothies and nut butters.

Some great nutrient dense foods to focus on are things like oats/rice/quinoa or other grains, nuts, seeds, tahini or nut butters, avocado, bananas, dates, dried fruit, pasta, beans/chickpeas/lentils, tofu or tempeh etc.

Energy dense snacks such as bliss balls, chia pudding, oat/granola bars, dried fruit, rice cakes or bread with avo and hummus, smoothies etc are also a really great way of packing in extra calories without filling you up too much!

I hope that helps and best of luck. You got this!! xxx

anonymous asked:

How do i get zinc as a vegan?

tofu, tempeh, black and green soybeans, kidney beans, black beans, chickpeas, lentils, cashews, almonds, walnuts xx

anonymous asked:

what are your staple foods, like fruits, starches, greens, veg, legumes, etc?

Fruits: bananas, medjool dates, berries. In summer I consume my weight in mangos and other stone fruits haha (white nectarines are my current obsession), but year round bananas, berries and dates are the fruits I consume the most. In winter I have a lot more oranges, pears and apples. I try to eat seasonally when it comes to fruit!

Starches: POTATOES, brown rice, gluten free pasta, oats.

Greens: spinach, rocket (should probably eat a wider range haha).

Veggies: mushrooms, broccoli, carrots, cucumber, tomatoes, zucchini, avocado.

Legumes: black beans, orange lentils (for dhal etc), chickpeas, butter beans, red kidney beans.

Other: tofu, tempeh, chia seeds, nut butters, tahini, gluten free bread.

*note - I only eat gluten free because I have an intolerance and it triggers my IBS, but don’t feel like you shouldn’t eat it if you can digest it well!

lilllla  asked:

I'm vegan 5 weeks ago. and i dont like vegetables which contain protein ec broccoli,white bean. I eat a lot soya but i think i dont eat protein enough so im a little bit afraid. What do u think what can i do? Thanks for ur answer i love ur blog💚

Hey there lilllla!
Thank you for your compliment!
I’m really happy that despite the fact you don’t like some vegetables it doesn’t stop you of taking an action.
My advise is to incorporate those vegetables that you like less into your meals slowly.
You’re doing a transition from your past diet into a new way of life, so you will feel and experience some changes in your body and mind. I would say after your body detoxes you will have a new sense of tasting and it might help you on liking the vegetables.
Also try to cook them in ways you might prefer.
And you also can eat other vegetables that contain high sources of protein, like lentils, quinoa, bulgur, tofu, tempeh, peas, chickpeas, peanuts, seitan, mushrooms, green veggies. There’s plenty source of protein in plants, give them a try!

10

WHOLE FOODS MARKET IN LA!!!!

For those who haven’t heard of ‘Whole Foods Market’, it is an American supermarket chain specializing in organic food. They have a fresh produce section featuring a large variety of fruits and vegetables.
Close to this is the buffet style food selection where they offer an array of goods (dried fruits, mueslis/granolas, uncooked beans, rice, quinoa, nuts&seeds etc) where you can scoop as much as you like and pay by the weight of the bag.
They have a huge fridge section full of vegan products (faux meats, veganaise, tofu, tempeh, soups, vegan butter & cheese etc) I was in awe
Then there are aisles and aisles of organic packaged food products, and there are products that cater for almost every type of “special diet” (gluten free, dairy free, low fat, wheat free, vegan and so on)
Then (probably my favorite section) was the prepared food/cafe section!! There are a number of different 'stalls’ within this mother of all organic food shops, that serve freshly prepared meals for customer enjoyment. Whether you feel like Asian (sushi, soups, noodles) Mexican (tacos, burritos, burrito bowls) American (etc) style foods, Wholefoods caters for you (there was even a fresh smoothie bar)! I went to the buffet section and got a simple late lunch consisting off rice, roasted sweet potato, chickpeas, corn and capsicum & it was delicious.

If you’re ever in America I defiantly recommend that you go to Whole Foods!

xx