vegan protein sources

I got a piece of turkey bacon (i can’t eat pork before some smart ass comes at me about it not being “real” bacon, I have an allergy to red meat, trust me no one is more pissed off about this than me) into the extraction point in my mouth and my entire world has focused down into a singular point of agony.

@ god: why? I just wanted to eat something that wasn’t exclusively oatmeal or bone broth ;_;

What will I do about protein and calcium?!

You don’t have to be concerned about getting enough protein on a vegetarian diet; you may be in for a surprise. The truth is, most get way too much protein, and vegetarians can easily get more than enough protein in their diet as well. Many people still believe that protein is only available from meat and animal sources and we will all fall over dead without animal protein! Unless you’re pregnant or an Olympic bodybuilder, you will likely get more than enough protein without even trying. Here are the best sources of protein for vegetarians. Here’s my top 6 protein sources.

1. Quinoa and other whole grains

Whole grains are a great source of protein, but the queen of whole grains when it comes to protein content is quinoa. Unlike many sources of vegetarian protein, quinoa contains all of the essential amino acids, making it a “complete protein”. Just one cup of cooked quinoa contains 18 grams of protein, as well as nine grams of fiber. Other whole grains, including whole grain bread, brown rice, barley are all healthy protein-rich foods for vegetarians and vegans as well.


2. Beans, Lentils and Legumes

All beans, lentils, and peas are an excellent vegetarian and vegan source of protein, so eat whichever one you like! Black beans, kidney beans, Indian dhal, vegetarian chili, split pea soup and chickpea hummus - pick one and watch the protein grams add up. Soy is a bean as well, but because soy and its derivatives are such a popular source of protein for vegetarians, it merits its own entry below. One cup of canned kidney beans contains about 13.4 grams of protein.


3. Tofu and other soy products

Soy is such a flavor chameleon that you’ll never get bored! You may have tried tofu and soy milk before, but what about edamame, soy ice cream, soy yogurt, soy nuts or soy cheese? TVP and tempeh are also protein-rich soy foods. As an added bonus, many brands of tofu and soymilk are fortified with other nutrients that vegetarians and vegans need, such as calcium, iron and vitamin B12. And yes, I did just give you permission to eat soy ice cream to get your protein. A half-cup of tofu contains 10 grams, and soy milk contains 7 grams of protein per cup.

4. Nuts, Seeds and Nut Butters

Nuts, including peanuts, cashews, almonds and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds. Because most nuts and seeds are high in fat, you don’t want to make them your primary source of protein. But they’re great as a post-workout or occasional snack. Nut butters are delicious as well, and kids of course love peanut butter. Try soy nut butter or cashew nut butter for a little variety if you’re bored of peanut butter. Two tablespoons of peanut butter contains about 8 grams of protein.


5. Seitan, Veggie Burgers and Meat Substitutes

Read the label of your store-bought meat substitute products and veggie burgers and you’ll find they are quite high in protein! Most commercial meat substitutes are made from either soy protein, wheat protein (wheat gluten) or a combination of the two. So toss a few veggie burgers on the grill or in the microwave, and watch those daily protein grams add right up. Homemade seitan is quite high in protein as well. One veggie patty contains about 10 grams of protein, and 100 grams of seitan provides 21 grams of protein.

6. Tempeh

Tempeh is made from cooked and slightly fermented soybeans and formed into a patty, but don’t let that stop you. It’s actually similar to a very firm veggie burger, and, like tofu and seitan, it’s quite high in protein and can be prepared in a myriad of ways, making if perfect for vegetarians, vegans, or just folks wishing to reduce meat consumption while exploring alternative protein sources. Varies by brand, but as a guideline, one serving of tempeh (100 grams) provides about 18 grams of protein (that’s even more protein per gram than tofu!)

As far as calcium goes some of the same sources of protein provides calcium. Most people think of dairy when they think of calcium, but dairy products aren’t the only dietary sources of calcium. Calcium is present in a variety of foods, including tofu, leafy green vegetables, beans, legumes, dried fruits, seeds and nuts. Vegans must include adequate amounts of these foods and whole grains in their diets to get the calcium they need.

Green Leafy Vegetables - green leafy vegetables, such as collards, turnip greens, Brussels sprouts, broccoli, spinach and kale, are excellent sources of plant calcium and will help you meet the recommended dietary allowance for calcium intake as long as you eat enough of them. While the body easily absorbs the calcium from most of these dark green vegetables, spinach is not absorbed as well, even though it has a high concentration of calcium. Leafy green vegetables and soybean oil also contain vitamin K, another nutrient needed for bone health.

Legumes are another healthy source of calcium for vegans who do not include meat, fish, poultry or dairy in their daily diets. Beans, chickpeas, soybeans and tofu made with calcium sulfate are all loaded with the nutrient. Cooked lima beans, pinto beans and black beans are additional plant sources of calcium. Navy beans, white beans and great northern beans contain calcium and magnesium, both nutrients the body needs for strong bones. Unlike animal proteins, which include dairy products, plant proteins do not leach calcium from the bones. The U.S. Department of Agriculture points out that drinking calcium-fortified soy-based products provides amounts of calcium similar to milk. However, soy milk does not contain cholesterol and is usually low in fat, which offers added health benefits.

Nuts and Seeds - walnuts, almonds, hazelnuts, sunflower seeds and sesame seeds are other healthy plant sources of calcium. Nuts and seeds are also natural food sources of the mineral zinc, which works with calcium to build strong bones. Almonds and hazelnuts contain copper, a mineral needed for healthy bone formation.

Whole Grains - grains are food sources of calcium and the B vitamins, which aid in calcium absorption. The American Dietetic Association recommends eating six servings of grains each day as outlined by the Vegetarian Food Guide Pyramid. High-fiber grains are natural sources of silicon, as well. A deficiency of this nutrient can cause bone abnormalities and lead to poor bone development. Whole grains, like leafy vegetables and nuts, contain the mineral boron, which helps maintain adequate levels of calcium and magnesium in the body.

I know that not everyone is well-versed in veganism, and I try not to criticize those who just don’t know things, but one of the most common questions I get is, “But how do you make sure you’re getting enough protein??”. Here’s the answer. And I’m happy to report that my recent bloodwork showed that my protein levels are PHENOMENAL, in fact they are better than when I wasn’t vegan! Probably because I wasn’t really paying attention to making sure i was getting enough protein in my diet when I was still eating meat and animal byproducts. So hooray for vegan protein!

marywanna27  asked:

How do you get enough protein? I went full vegan once and had to stop because I became ill. Now I rarely eat meat but try to get protein when I need it. Any suggestions on good protein filled foods or vitamins you take?

Hi there @marywanna27!

The little known truth about protein is that most of us get too much, not too little of it. Women need about 45 grams per day and men need around 55 grams. One cup of tofu contains about 20 grams of protein, so women, eat some tofu and you’re almost halfway there! Lots of foods contain protein and if you’re eating a well-balanced diet, you’re probably consuming more than enough protein without even thinking about it. Even though it’s quite easy to get plenty of protein on a vegan diet, its a good idea to make sure you’re eating a variety of protein-rich foods. Here are some high protein vegan foods to include in your diet: tofu, seitan,veggie burgers, soy, lentils, chickpeas, nuts and seeds, brown rice and whole grains.

  • Tempeh -  41 g per cup
  • Lentils – 18 g per cup
  • Plain soymilk – 11 g per cup
  • Edamame – 20 g per cup
  • Seitan – 19 g per 3 ounces
  • Tofu – 20 g per ½ cup
  • Peas – 9 g per cup
  • Brown rice – 5 g per cup
  • White rice – 4 g per cup
  • Cooked broccoli – 4 g per cup
  • Sunflower seeds – 6 g per ¼ cup
  • Quinoa – 9 g per cup
  • Cooked spinach – 5 g per cup
  • Avocado – 4 g per cup
  • Whole grain bread – 7 g in 2 slices
  • Black beans – 15 g per cup
  • Cashews – 5 g per ¼ cup
  • Cooked semolina pasta – 8 g per cup
  • Chia seeds – 5 g per 2 tablespoons
  • Flax seeds – 4 g per 2 tablespoons
  • Bulgur – 5.5 g per cup
  • Peanut butter – 8 g per 2 tablespoons
  • Sunflower seed butter – 5.5 g per 2 tablespoons
  • Baked red potato – 3 g per cup

USDA Nutrition Database

sauntering-down  asked:

FOR GOD'S SAKE WOLFFE DON'T EAT THE DEAD DRIED-OUT LIZARD IT'LL MAKE YOU SICK. (poor Plo. poor, poor Plo. he puts up with so much.)

Honestly it’s probably not even in the top ten poor culinary decisions he’s made. The worst choice was the Man-o’-war soup.

Other troops are even worse.  Cody learned from Obi-wan to drink anything that’s put in front of him, Anakin keeps feeding Rex bugs, Gree has to put up with dubious vegan protein sources from both Luminara and Yoda  (Do clones have peanut allergies? It feels like the sort of thing the Kaminoans might not think about), and Fox has gotten into trouble a few times trying Coruscant food truck ‘delicacies’.  (Hint to Fox:  There Nuna Meat is expensive there.  It’s probably really Rat.)

The only clones that really eat well are the ones in Mace Windu’s unit.  I headcanon that he stress-cooks, and the nicer the dish, the more pissed off he is.  Ponds knows not to eat before Mace has senate meetings, because there will be a BANQUET later.

anonymous asked:

Hi! I've been considering going vegan lately but I'm a little concerned about nutrition. Vegan foods aren't very high in calories and I eat very little as it is. Protein is a concern as well, so any high calorie/high protein foods you can suggest?

Hi there! 

First of all I am not a nutritionist. So as we all know veganism is not a diet but we do still need to look after our health. We all have foods we may be lacking on so it’s great you’re looking into what you may need more of when transitioning. Funnily enough people think protein is super hard to get and unless you have a medical issue that does not allow your body to absorb protein (humans can have  lymphangiectasia) it should be fairly easy to get what you need health-wise.

Some good calorie, protein filled foods are beans (black, kidney, chickpeas, etc) , lentils, quinoa, flavoured soy/almond milks, tofu, oatmeal, seeds and nuts, nut butters, tempeh, broccoli, spinach, spirulina, and even nooch.

Personally my go-to high cal, high protein item is peanut butter. If I’m feeling especially not hungry in the morning I’ll make sure to add peanut or almond butter to something to make my small meal really count. Slice of toast with PB and some banana slices. Some oatmeal with PB, apples with almond butter, a cup of chocolate soy or almond milk, fortified cereal with s/a milk. Breakfast is my hardest meal so I’m hoping some of that may help in in the morning or even for snacking. 

Another way many people get protein if they’re in a hurry or don’t do sit down meals is by making a protein rich shake. 

Some links: 

I hope I haven’t mixed up any links there. Hope you’re well and I hope to see you ‘round this veganism ship soon! 

anonymous asked:

Can you help me? I want to be a vegan but when I tried I became ill and had to stop, can you tell me about your diet an the kinds of things that you eat?

I honestly think that you became ill because you didn’t do your research on where you should get your iron, etc. or perhaps you did, but didn’t take a serious notice of! You don’t just cut out meat, you cut out certain nutrients (which you can find in plant based foods as well, you just need to know which ones)! Don’t worry, this is something a lot of people mistake in!

I am going to copy this down for you, you can also just click the website here. I find this is a good source.

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Vegan Nutrition Information Basics 101

by Mark Rifkin, MS, RD, LDN
Preventive Nutrition Services, Baltimore, MD

PROTEIN - REQUIREMENTS

Protein is frequently at the top of the list of concerned parents and skeptical friends. And converting from a typical American diet to vegan is mostly about shifting our protein sources. However, getting enough is easy, if we remember that any reasonable diet that provides sufficient calories and variety is almost guaranteed to supply enough quality protein to an average healthy vegan. After all, the cow is a vegan.

Protein requirements will differ, based on age, gender, body size, physical activity, and health status. A stereotypical vegan woman who weighs 130 lbs will need about 40-55 grams per day. A stereotypical vegan man who weighs 160 lbs will need about 50-65 grams per day. More than that is not better, since your body essentially can’t store it, and will excrete the excess.

PROTEIN SOURCES

Vegan protein sources include:

  • soy foods: soya beans
  • processed soy like tofu and soymilk
  • processed soy foods like veggie burgers, hot dogs and sausage
  • non-soy beans (lentils, black beans, chick peas, etc)
  • nuts and seeds
  • whole grains
  • mildly processed foods: like tempeh and seitan

Even vegetables will contribute 10- 20% of your protein requirement.

Although the processed soy foods are very common and very appealing, they do have a less desirable side: they are as processed—or more so—-as any typical American junk food. The processed soy foods also tend to be high in sodium, fat or sugar, and they can still contain genetically-modified ingredients (unless they’re organic), artificial colors, flavors, and preservatives. Although there are exceptions, labeling most of these foods as “healthy” would be an overstatement. And criticizing the conventional food industry while eating a soy veggie burger is just a bit dishonest.

The popularity of these processed soy foods has made soy in general an easy target for criticism from some internet “experts,” who claim that all soy is unhealthy, contains compounds that prevent protein absorption, increase the risk of breast cancer or early puberty, threatens hormone balance, or increases risk of food allergies. For the most part, there is no truth to the claims. Much of their information is based on research:

  • in animals (not reliable, since you don’t look like an overgrown rat)
  • using very high intakes (up to six servings per day, more than anyone should be eating)
  • using soy supplements (powders, etc) instead of foods
  • fails to account for the effects of cooking
  • fails to mention interactions with other nutrients.

Soy is a common source of food allergies and sensitivities. Anyone who appears to have ANY reaction to soy foods (rashes, hives, itching, digestive challenges, or even breathing difficulties) should be evaluated by a qualified physician. For the rest of us, eating some soy (up to three servings, or about 20 g of protein per day) is not a problem, and most of that should be unprocessed foods, such as tofu, tempeh, soymilk, miso, edamame (green soy beans), or a new soy food called yuba (aka “tofu skins”).

PROTEIN SOURCES - NON-SOY

Since soy foods are so easy and convenient, it’s easy to forget that there are at least a dozen other commonly available beans. Pinto, black, kidney, red, navy, black-eyed peas, chick peas, yellow and green split peas, lentils, Great Northern, Lima: the variety is endless. Additional varieties of beans (cranberry, French lentils, cannelini, red lentils, etc) can be found in gourmet, organic and natural food markets. Barring allergies or sensitivities, vegans should be eating beans at least once daily. If you’re not accustomed to eating beans or you’re concerned about digestive upset or gas, start with small portions and focus on lentils and split peas. Slowly increase portion size and variety, and, over time, most will find very little digestive response.

Seitan is wheat protein which has been concentrated and separated from the naturally occurring wheat starch and fiber. It is usually sold in rolls or large pieces. Although it is very high in protein, it also has no fiber. Since it’s derived from wheat, a common food allergen, eating seitan would not be wise for anyone who is allergic or sensitive to wheat, and eating it frequently might——possibly— increase risk for a wheat allergy in some people. Eating seitan occasionally (once or twice monthly) is probably not a problem for most people.

Nuts and seeds are also an important and nutritious protein source, since they are also a good source of healthy fats, minerals and vitamin E. This group includes peanuts (technically related to beans, and not a true nut), and nuts such as almonds, cashews and walnuts, but also pumpkin seeds, sunflower seeds, flax seeds and hemp seeds. Most nuts and seeds can be eaten raw or roasted. Eating some type of nut, nut butter or seed every day is a good idea.

WHOLE GRAINS, VEGETABLES AND FRUITS

Vegans, like almost anyone following other dietary patterns, should make most of their grains whole, such as whole wheat bread or pasta, barley, quinoa and brown rice. Although white, processed grains have as much protein as the whole-grain versions, the whole grains also provide essential B vitamins, iron, fiber and anti-oxidants. These nutrients are only found in the healthy brown layers which are removed to make grains white. White grains are fortified with some of the vitamins and iron they lost, but have no fiber or anti-oxidants. All the grains are also good sources of carbohydrates, which can also be found in starchy vegetables like potatoes and sweet potatoes.

The news about vegetables is familiar, but many vegans, surprisingly, don’t eat a lot of vegetables. The best balance is found by eating as much color variety as possible, especially deep dark colors, which almost always have more healthy plant chemicals than paler vegetables.

The most critical group of vegetables for vegans is probably DGLV, or dark green leafy vegetables, because, as a group, they are excellent sources of calcium, iron and scores of other nutrients. At a minimum, everyone should be eating at least three to five servings of vegetables every day.

A typical balanced meal for lunch or dinner might include the following:
• ½ cup of tofu or other soy food OR 1 cup of beans 
• 1 cup of whole grain pasta OR brown rice OR (1) 3” redskin potatoes
• ¾ - 1 cup EACH of broccoli and carrots OR ¾ - 1 cup carrots, and 2 cups mixed green salad

Fruit recommendations are also similar across all eating patterns—eat more, especially as much color variety as possible. That means at least two to three servings daily, and fruit juice should be limited to no more than one serving (8 oz.) daily.

FATS / OILS

There are concerns that many vegans are eating too much fat, while others are not eating enough. A healthy vegan will avoid or reduce their use of foods which are deep fried or heavily coated in oil. Many of the tofu and soy meat items in Asian restaurants are deep-fried, as are many appetizers, such as egg rolls and Indian samosas. Other vegans avoid all oils all the time in the pursuit of good health, and may actually be depriving themselves of health and flavor benefits.

Since fat is essential in the diet, and fat also contributes to food flavor and appeal, the best balance is about 15-20% of calories. This strikes a balance between the excessive 30% recommendations from the government and mainstream health “authorities” (on one hand) and the extremely low, but not necessarily optimal, recommendations of other vegan nutrition experts who support diets containing no more than 10% of calories as fat. This 10% of calories limit would imply almost no use of oil to even saute onions, and no use of soy mayonnaise or salad dressing other than fruit-based vinaigrettes. There is little or no evidence that such low fat intakes provide better health benefits compared to diets with 15-20% of calories coming from fat.

While amount of fat matters, so does the type of fat. Vegans should be focusing their fat choices on olive and canola oils, avocado, nuts/seeds, nut butters, and olives. Those same less-than-healthy temptations in Asian restaurants are usually cooked in soybean oil, because it’s cheap, has no flavor, and works well at high temperatures. However, soybean oil, like most oils high in polyunsaturated fats, is prone to rancidity, oxidation, production of free radicals, and may promote inflammation (which is linked with many common diseases and conditions). Some soybean oil is acceptable, and is likely needed for good health, but given its very common use in restaurants and packaged food, most of us should probably cut back on soybean oil.

Another important type of oil is the omega-3 fats, which promote good heart health, brain function, skin health and joint health. While omnivores would get their omega-3 fats from fish, vegans can find one type in flax, walnuts and hemp seeds, but this must be converted to the desired forms (EPA and DHA). There is some debate whether we can make enough of the desired forms from vegan sources. A vegan DHA supplement (derived from algae) is probably a good idea, along with regular use of ground flax or hemp seeds, or walnuts.

CALCIUM

A common, but misplaced, source of concern in vegan nutrition is getting enough calcium. However, let’s return to the farm, where we get milk from vegan cows! According to the milk industry and its cadre of researchers, the cows should be osteoporotic and hunched-over. Admittedly the cow does have a different digestive system which could help the cow absorb more calcium, but this does point out that all minerals originate in the soil, and plants are the primary vehicle. At best, the cow diverts calcium, and then repackages it with other components which were never intended for humans. For some reason, we never think of suckling from the neighborhood bulldog who just had pups, but dairy cows provide the all-American food?

It may be American, but it’s not all that healthy to consume the mammary secretions of a pregnant cow. That’s right—in modern industrial agriculture the cow is kept constantly pregnant, which helps to maintain maximum milk flow. Within a couple of weeks after each calf is born, the mother is re-impregnated. So now the milk contains not only the hormones of a lactating cow, but also a pregnant cow. According to one study, that means there are 36 hormones and growth factors——naturally occurring—in cow’s milk. Of course, these are designed to stimulate a calf’s rapid growth and development——a process not desirable in adults, because such a process can also stimulate cancer, another type of rapid growth and development. The specific content of fats, proteins, sugars, hormones and growth factors is unique to cows, just as the content of similar compounds in breastmilk is unique to humans. Cows’ milk for children? Whose idea was that? Why not breastmilk for calves?

So where does a vegan obtain calcium? From plants, especially DGLV (mentioned above), such as collards, kale and turnip greens. In fact, one cup of cooked collard greens may contain more usable calcium than one cup of cows’ milk. Other calcium sources include fortified foods, such as soy milk and orange juice, almonds, figs and beans.

Another point is that although the government recommends 1000 mg of calcium per day for adults until age 54 (and more for seniors), the certainty of that recommendation has been reduced because bone health (the primary consideration used to establish the recommendation) is affected by a lot more than just calcium intake. At least a dozen nutrients are involved in bone health, but the vast majority of official attention is directed toward only one nutrient - calcium. Vitamin D’s essential role in bone health has recently been rediscovered, but what about vitamins A, C, K and iron? And new data point to fruit and vegetable intake, as well as zinc, copper, and omega-3 fats.

While we are told to try to get enough calcium to meet the official recommendation, the United Nations recommends 400-500 mg per day; and average intake among African women is even lower than the UN’s recommendation, yet they have excellent bone health. Despite all that, supplementing some calcium (perhaps 250-500 mg per day) may still be a wise idea. Even vegan children and pregnant or lactating women can get enough calcium from vegan sources, although some supplementation may be required, depending upon the use of DGLV.

IRON

Although many people stereotype vegans as anemic and pale, rates of anemia among vegans are similar to that in the general population. Now that we know the cow is a vegan, and that iron is a mineral, we know that it must be available from plants. The best vegan sources are beans and DGLV (again!). For optimum absorption, eat your iron food with a source of vitamin C. How hard is that? Beans with tomatoes. Fresh spinach with strawberries. Lentils and broccoli. Enough said.

VITAMIN D, B-12 AND IODINE

Vitamin D’s role in bone health is only one of this hormone’s (yes, it’s actually a hormone) critical functions—new information indicates vitamin D plays strong roles in preventing cancer, protecting the heart, and maintaining proper immune, brain and nervous system function, among others. Research is constantly revealing new roles of vitamin D, yet most Americans are probably borderline low, and many are outright deficient.

Although it was once presumed we could make enough Vitamin D from reasonable sunlight exposure, it’s now accepted that this is likely not true, especially for people living north of a line running between Atlanta and Los Angeles. Air pollution, aging, darker complexions, use of sunblock, and reduced time outdoors challenge us to obtain our Vitamin D elsewhere.

Vegan sources are limited to fortified foods, sun-exposed mushrooms, and supplements. Vegans who decide to supplement will want to look for ergocalciferol as the main ingredient. Other forms of Vitamin D are not vegan. Dosages vary, but 1000 - 2000 IU (or more) may be necessary for most Americans living north of the line of quality sun exposure.

Vitamin B-12 is presumed to only be found in animal foods, but it’s actually produced by soil bacteria, which are then eaten by farmed animals in their feed. Before modern industrial agriculture, dirty vegetables were probably another good source of B-12, but modern concerns about sanitation make this no longer practical. Even if we ate homegrown produce, B-12 content is not verifiable.

Since B-12 is efficiently recycled by the body, new vegans may have five to ten years or more worth of storage. However, at some point, those stores will be depleted, and use of fortified foods and supplementation will be necessary. Supplementation dosages can vary from 250 mcg to 5000 mcg, depending on health status, supplement form and frequency of use. Another source of B-12 is nutritional yeast (NOT brewer’s yeast), a powdery product which has a cheesy texture suitable for sprinkling over pasta or pizza. Two tablespoons will supply more than the daily requirement.

A vegan’s food sources of iodine are limited to sea vegetables, iodized salt, and some beans. Some vegans will obtain iodine from foods grown near the ocean. But for most vegans, especially those who don’t use sea vegetables, and those who are reducing their salt use at home, poor intake of iodine causes concern for proper thyroid function. Unless sea vegetables (dulse, wakame, or kelp) are eaten regularly, supplementation of 150 mcg per day is necessary.

anonymous asked:

Hey, I'd like to go vegan, but I'm afraid I won't get enought protein. As a martial artist this is very important for me. Can you tell me the best vegan protein sources?

Hi there! No worries here are some examples of where you can get your protein!

  • Tempeh -  41 g per cup
  • Lentils – 18 g per cup
  • Plain soymilk – 11 g per cup
  • Edamame – 20 g per cup
  • Seitan – 19 g per 3 ounces
  • Tofu – 20 g per ½ cup
  • Peas – 9 g per cup
  • Brown rice – 5 g per cup
  • White rice – 4 g per cup
  • Cooked broccoli – 4 g per cup
  • Sunflower seeds – 6 g per ¼ cup
  • Quinoa – 9 g per cup
  • Cooked spinach – 5 g per cup
  • Avocado – 4 g per cup
  • Whole grain bread – 7 g in 2 slices
  • Black beans – 15 g per cup
  • Cashews – 5 g per ¼ cup
  • Cooked semolina pasta – 8 g per cup
  • Chia seeds – 5 g per 2 tablespoons
  • Flax seeds – 4 g per 2 tablespoons
  • Bulgur – 5.5 g per cup
  • Peanut butter – 8 g per 2 tablespoons
  • Sunflower seed butter – 5.5 g per 2 tablespoons
  • Baked red potato – 3 g per cup

anonymous asked:

We did a macro test in biology, and I was the one eating the most proteins, also being the only vegan in my class.

Heck yeah! I started eating a ton more protein once I went vegan, just naturally. Also, vegan sources of protein tend to be more efficient and are absorbed more easily. Basically the where-do-you-get-your-protein argument is silly.

Vegan Biscuits & Sausage Gravy

   

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Homemade “Buttermilk” Biscuits & “Sausage” Gravy
Who doesn’t love biscuits???? And these are just as good as the bacon grease version my Grandma Slaton made. The secret is to barely combine the ingredients and softly gather the dough so it stays light and fluffy when baked. I promise that this breakfast will be a WINNER with everyone!

Preheat Oven to 400 degrees.

Ingredients
2 cups flour
3 teaspoons baking power
¾ teaspoon sea salt
¼ cup - plus 2 tablespoons Jarrow’s Cold Pressed Organic Virgin Coconut Oil or Organic Earth Balance
¾ cup soy milk or soy milk creamer, Plain
1 teaspoon organic unfiltered apple cider vinegar

1 tablespoon grapeseed oil , reserved for brushing biscuits before baking

Tools
biscuit cutter, 2" round
Food Processor
spatula
insulated baking sheet


Preparation
Preheat oven to 400 degrees.

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Sifted flour into the food processor fitted with the Knife Blade.

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Add shortening and sea salt and pulse a few times until the flour resembles small pea sized particles… NO NOT OVER MIX!

Mock Buttermilk
Add the vinegar to the soymilk… this creates “mock buttermilk”.

Drizzle the “mock buttermilk” through the feed tube and pulse till the mixture starts to form a ball… STOP don’t over process. The ingredients should NOT be totally combined.

Scoop the dough contents out onto a floured surface, and dust with more flour.

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Gently gather the dough together and gently press out to a ¾ inch high circle.

With a 2 inch stainless round cutter, cut out as many biscuits as possible… I can make 13 from this recipe.

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Arrange the cut biscuits on a cookie sheet with space between each one…no edges touching.

Brush the tops of all the biscuits with grapeseed oil to ensure browning.

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Bake at 400 degrees for 10 – 13 minutes or until gently golden brown.

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Presentation
Whether you like honey, jam, jelly, or gravy, these little gems are light, fluffy and tasty! At my house, we like to split one or two in half and ladle on some Breakfast Sausage Gravy. Oooo, la, la!

Biscuit sizes can vary, so try using a larger cutter for he-man sizes or use a dainty shape cutter for a tea party. NOTE: larger sizes will require a bit more cooking time.

Reheating Biscuits
Should you ever have any leftovers, I found that if I cut them in half with a serrated knife and then put them into my panini maker, they heated up quickly and they become moist like just out of the oven.


Vegan Breakfast Sausage Gravy
This is an easy breakfast gravy that my grandmother, Jody Mae Slaton, made to go over her homemade buttermilk biscuits. I’ve adapted the recipe to reflect a healthier vegan version that is quick and easy to make on a cold winter morning. Not only will it taste great, but the entire house will smell great from the vegan sausage!


Ingredients
6 Tablespoons olive oil
½ cup flour
32 ounces/1 quart Unsweetened Soy Milk
4 Boca Breakfast Patties with Organic Soy or equivalent
sea salt to taste
pinch of crushed red pepper flakes, if you like spicy
1 teaspoon black or white pepper


Tools
heavy bottomed saucepan
measuring cups
measuring spoons
small sauce pan
heavy bottomed fry pan
spatula
stainless steel whisk


Preparation
Sauté the Vegan Sausage
Sauté your favorite vegan sausage until brown and then crumble into small pieces.
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Boca Vegan Sausage Patties

Remove the sausage from the pan and set aside.

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Oil and flour combined in a roux with red pepper flakes and black pepper added.

In a large heavy bottomed sauce pan, add the oil and stir in the flour.

Cook this oil and flour mixture over low heat until the flour is a creamy brown… stirring often with a whisk to prevent burning.
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Roux takes on a creamy brown color when cooked.

Preheat Soy Milk
Preheat the plain soy milk over medium heat until hot, but not boiling.
Pour about half of the soy milk into the bubbling browned flour and whisk quickly… add the remainder and whisk until smooth.
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Sauce after soy milk is added and sausage crumbles mixed into roux gravy.

Add the crumbled sausage pieces and stir into the gravy and ladle over you’re fresh homemade mock buttermilk biscuits and enjoy.

Gravy Thickens
Remember that the gravies will solidify as they cool. If you reheat the cold gravy leftovers after refrigeration, you will have to add water or soy milk to get it back to a serving consistency. Simply add small amounts of liquid until the gravy becomes the consistency desired.
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Basic Vegan Biscuits and Gravy
Presentation
I love to serve this Sausage Gravy ladled over homemade mock buttermilk biscuits, fresh fruit on the side and a large espresso… this makes a great weekend brunch. Even non-vegans love this dish and always ask for MORE!

Made this recipe last night. Perhaps my memory has faded in these meat free years but I believe this was one of the best biscuit and gravy dishes I’ve had. Must try!