Great article by Sophie Heawood in yesterday’s Guardian weekend magazine.
Here’s today’s pud. Super easy and quick to make. Looks sensational and the perfect thing to celebrate and welcome the first days of Spring! Hoorah!
Full recipe can be found at http://honestlyhealthyfood.com
The following is an article from One Green Planet that explains very helpfully how you can get plenty of protein on a vegan diet, even if you don’t want to eat soy products such as tofu, seitan, tempeh etc.
So how much protein do we really need? According to Reed Mangels, Ph.D. and R.D., “The RDA recommends that we take in 0.36 grams of protein per pound that we weigh.” So, let’s say you weigh 175 pounds. You should then be aiming for around 63 grams of protein per day. Now, for some tips on how to achieve this feat, all the while staying plant-based, as well as gluten and soy-free.
Learn to love lentils.
Lentils are a protein powerhouse at around 18 grams of protein per cup. They’re also cheap and versatile. A triple win!
Hail the hemp seeds.
Hemp seeds weigh in at 16 grams of protein per 3-tablespoon serving. I like to add these seeds atop salads and throw them into smoothies whenever possible.
Beans are your friend.
Black beans, kidney beans, pinto beans, lima beans…all of them will give you, at minimum, 15 grams of protein per cup. Throw beans on or in to at least one of your meals, and you’ll get a good bit of protein. I like to sneak beans into my breakfasts to get a nice morning protein boost.
Pass the peas.
Other legumes, like chickpeas or black-eyed peas, are a great protein source that can be made into veggie burger patties or cooked in soups, placed on salads, and so much more! These will bring in from 13 – 15 grams of protein per cup.
Quick, eat quinoa!
The gluten-free eater’s go-to rice substitute, quinoa is a staple for me and so many other gluten-free vegans. I eat it probably once every day, either at lunch or dinner. Two cooked cups will add 16 grams of protein to your daily count.
Get those greens.
Even your greens can be a source of protein – especially if you eat them in abundance! Spinach totals at 5 grams per cooked cup, while broccoli will give you 4 grams of protein per cooked cup. If you’re a healthy vegan, you’re eating greens in copious amounts – so add these and other protein rich greens in throughout the day, and it’ll add up fast.
Now, let’s put some of this together to see how easy it can be. If you made a dinner of, for example, 2 cups quinoa (16 grams protein) + 1 cup of black beans (15 grams protein) + a sprinkling of 3 tablespoons hemp seeds (16 grams protein) + 2 cups each of spinach (10 grams protein) and broccoli (8 grams of protein), all stirred up with some delicious vegan stir-fry sauce, your lunch or dinner would be giving you 65 grams of protein – above what is recommended for one day for the average 175 pound person!
Skool of Vegan is a new initiative aimed at trying to get people to look at their eating habits and attitudes towards animals in a more critical way. Their mission statement is: ‘Because making the connection is child’s play’. It certainly makes for some uncomfortable reading and I admire their original approach. Whether you like the drawings or not its hard to deny the underlying truth and i think they do a good job of highlighting the hypocrisy and inconsistencies of what we teach our kids. I think it’s probably a little too heavy handed for most people’s taste and therefore I doubt they will reach people in the way they’d like to. Perhaps a less aggressive tone might have spoken to more people…? What do you think? Here a few…
Next time you eat a piece of meat, take a moment to think about the fact that it had a mother.
If it’s pork you’re eating – think about that piglet being removed from it’s mother within just a few days of being born and slaughtered within 3 – 6 months.
If it’s lamb you’re eating – know that it was removed from its mother within a few months of being born and killed within 3 – 10 months.
If it’s chicken you’re eating – know that it was never even allowed to meet it’s mother and was killed within 6 weeks of being born.
If it’s beef you’re eating – know that they have been slaughtered within just 1 to 2 years.
If it’s dairy you’re eating, know that the calf which this mother had to bear in order for you to steal and consume her milk, was taken away within the first 2 days of its life and either shot or slaughtered at 16 – 20 weeks for veal.
And if this thought alone doesn’t make you reconsider eating meat then please take a long hard look at these photos and ask yourself how you can possibly justify stealing any animal’s young away from them for the brutal and shameful act of slaughter, merely because you like the way they taste.
These beautiful images are all from this website:
Photo: viktor_alexandrov2010 via magicalnaturetour/Tumblr