Protein Sources

[Guest guest]

I really need help in learning about sources of protein. I am new at

this and am confused as to where to start. Are there a few simple

recipes that I could start with and go from there? Maybe some that use

different kinds of beans? Maybe someone can recommend a good book on

going vegetarian? I have recently been on a weight loss diet and have

trouble getting the protein right. I need to cut back on animal protein

and would like to gradually phase it out completely.

Thank you for any help and advise you have for me.

AliceMn

[Guest guest]

Actually the truth is that the need for protein is overrated, we do not need as

much protein as we have been led to believe. I know from whence I speak. I am

sure that I will get some flack from someone on the list for that remark, but

neverthless it is true. I am quite certain that responses you get will include

tofu and beans, or beans and rice etc, but a great source of protein that is

almost always overlooked is nuts and seeds. I always recommend to people that

they have a good homemade, raw trail mix on hand and snack on it when they are

hungry. You will not only get the highest quality protein, but you will get

vital vitamins and minerals that are lacking in most peoples diets!!!! Walnuts,

pecans, almonds, Brazil nuts( highest source of selenium which is good for the

pituitary gland),sunflower seeds, pumpkin seeds, sesame seeds, which are super

nutritious, and you can make a wonderful raw candy using them. Almonds are

exceptionally high in protein, and so are pumpkin seeds.

Pumpkin seeds help boost testosterone output in men, and are very good for the

body. Pistachio nuts will also having a high amount of protein and B vitamins,

are also good for the heart. I hope that helps.

 

AliceMn <alicekrz wrote:I really need help in learning about

sources of protein. I am new at

this and am confused as to where to start. Are there a few simple

recipes that I could start with and go from there? Maybe some that use

different kinds of beans? Maybe someone can recommend a good book on

going vegetarian? I have recently been on a weight loss diet and have

trouble getting the protein right. I need to cut back on animal protein

and would like to gradually phase it out completely.

Thank you for any help and advise you have for me.

AliceMn

 

 

[Guest guest]

> Actually the truth is that the need for protein is overrated, we do not need

as

much protein as we have been led to believe.

 

I guess really the thing to remember is *useable* protein. Animal protein,

which you say you have been eating, is not all useful to the body. Too much in

the way of beans, etc., also is hard for the body to process. Of course, we all

do the rice 'n' beans thingie now and then - it tastes good, for one thing, and

it

does give us what we think we need - but nuts and seeds are much more

effective. One-quarter cup of dry-roasted almonds will give you something like

7 grams of protein; you'd need to eat twice that amount of cooked kidney

beans for the same amount. As the man says ;=) - if you're worried about

protein, don't - but carry trailmix or keep it on hand in your kitchen.

 

Also, remember that there's protein in sooooo much in the veggie line. You'd

be hard pressed to find something that grows that is completely devoid of

protein ;=)

 

Am I to understand that you are planning to be completely vegan? No eggs or

dairy? If so, you are in for a delightful adventure ;=)

 

Best,

 

Pat ;=)

[Guest guest]

On Thu, 2 Dec 2004 13:41:55 -0800 (PST), Mark Jackson

<thesportsguru47 wrote:

> but a great source of protein that is almost always overlooked is nuts and

seeds. I always recommend to people that they have a good homemade, raw trail

mix on hand and snack on it when they are hungry. You will not only get the

highest quality protein, but you will get vital vitamins and minerals that are

lacking in most peoples diets!!!! Walnuts, pecans, almonds, Brazil nuts(

highest source of selenium which is good for the pituitary gland),sunflower

seeds, pumpkin seeds, sesame seeds, which are super nutritious, and you can make

a wonderful raw candy using them. Almonds are exceptionally high in protein, and

so are pumpkin seeds.

-----------

 

I agree...I love nuts and seeds, and I'm a huge fan of trail mix...if

I feel a little protein starved, I also use whey powder...I'm not big

on soy products anymore since it plays havoc with my reproductive

system and it's cycles (soy being a natural estrogen and all)...

 

I've been reading off and on from " Diet for a Small Planet " and it has

lots of good suggestions for combining veggies for certain

protiens...and you are right, we're a " protien rich " society, so our

bodies can handle a little less protein...

 

Gina

[Guest guest]

> ...if I feel a little protein starved, I also use whey powder...

 

I'm not sure whether or not the new member is planning a lacto-vegetarian

diet or a vegan diet ;=) It'd help to know, right?

 

> I've been reading off and on from " Diet for a Small Planet " and it has

> lots of good suggestions for combining veggies for certain

> protiens...

 

Yes - a great book, and Mme Lappé has now rescinded her previous dictum

that we must combine at each meal - just during the day. She has a fabulous

protein bread recipe in there somewhere - or perhaps it's in the Recipes for a

Small Planet - I'll check it out ;=)

 

Soooo nice to see someone who reads that book still! She had a great

influence on me.

 

Best,

 

Pat ;=)

[Guest guest]

> I really need help in learning about sources of protein. I am new at

> this and am confused as to where to start. Are there a few simple

> recipes that I could start with and go from there? Maybe some that use

> different kinds of beans?

 

Okay, have you looked at our recipes in the Files section. Look under main

dishes - there are lots of good recipes there with beans!

 

Best,

 

Pat ;=)

[Guest guest]

> > ...if I feel a little protein starved, I also use whey powder...

>

> I'm not sure whether or not the new member is planning a lacto-vegetarian

> diet or a vegan diet ;=) It'd help to know, right?

 

True...I'm a lacto-ovo, and I can't really do soy, so...

 

> > I've been reading off and on from " Diet for a Small Planet " and it has

> > lots of good suggestions for combining veggies for certain

> > protiens...

>

> Yes - a great book, and Mme Lappé has now rescinded her previous dictum

> that we must combine at each meal - just during the day. She has a fabulous

> protein bread recipe in there somewhere - or perhaps it's in the Recipes for a

> Small Planet - I'll check it out ;=)

>

> Soooo nice to see someone who reads that book still! She had a great

> influence on me.

 

Yeah, I love it...it was nice to read someone who had the same idea

about eating with a focus on the community....

 

Gina

[Guest guest]

> I really need help in learning about sources of protein. I am new at

> this and am confused as to where to start. Are there a few simple

> recipes that I could start with and go from there? Maybe some that use

> different kinds of beans?

 

Okay, have you looked at our recipes in the Files section. Look under main

dishes - there are lots of good recipes there with beans!

 

Best,

 

Pat ;=)

[Guest guest]

AliceMn said, “I really need help in learning about sources of protein.â€

 

VEG*N PROTEIN SOURCES

 

Plant foods contain the same 8 amino acids as animal foods do, only in differing

amounts. As long as you are getting enough calories from a healthy diet, plant

foods give you all the amino acids you need by themselves, or in combination

with one another.

 

 

Foods listed below are considered complete proteins meaning they contain all of

the essential amino acids:

 

*Soy foods - examples tofu, tempeh, miso, soymilk

*sprouted seeds - each type of sprout has differing proportions of nutrients and

so it is best to eat a variety of them.

*Grains, especially Amaranth and Quinoa are highest in protein and are high

quality proteins.

*Nuts

*Beans & legumes especially when eaten raw

*Spirilina 60% protein and Chorella-blue green algae

 

Dark greens contain a significant amount of protein, really!

===========================================================================

Here is a list of the 10 essential amino acids and common sources of them.

 

Histidine: Apple, pomogranates, alfalfa, beets, carrots, celery, cucumber,

dandelion, endive, garlic, radish, spinach, turnip greens.

 

Arginine: Alfalfa, beets, carrots, celery, cucumber, green vegetables, leek,

lettuce, potato, radish, parsnip, nutritional yeast.

 

Valine: Apples, almonds , pomegranates, beets, carrots, celery, dandelion,

lettuce okra, parsley, parsnip, squash, tomato, turnip, nutritional yeast.

 

Tryptophane: Alfalfa, brussel sprouts, carrot, celery chives, dandelion, endive,

fennel, snap beans, spinach, turnips, nutritional yeast.

 

Threnoine: Papaya, alfalfa, carrots, green leafy vegetables like: celery

collards, kale and

lettuces(esp. iceberg, lima beans), Laver(nori-sea vegetable).

 

Phenylalanine: Apples, pineapples, beets, carrots, parsley, spinach, tomato,

nutritional yeast.

 

Methionine: Apples, pineapples, brazil nuts, filberts, brussel sprouts, cabbage,

cauliflower, chives, dock(sorrel), garlic, horseradish, kale watercress.

 

Lysine: Apples, apricots, grapes, papayas, pears, alfalfa, beets, carrots,

celery, cucumber,

dandelion, parsley, spinach, turnip greens.

 

Leucine: Avocados, papayas, olives, coconut, sunflower seeds.

 

Isoleucine: Avocados, papayas, olives, coconut, sunflower seeds.

===========================================================================

If you are protein obsessed there are protein analogues/replacements you can

buy:

 

Seitan Made from wheat gluten (the protein portion of wheat), seitan is fat free

and has a meatlike texture, similar to steak or chicken. You will find it

soaking in marinade in tubs or vacuum packs in either the refrigerator or the

freezer section of many natural food stores. You may also find it (called

Mi-Tan) in Asian markets. Plain seitan (pronounced " say-TAHN " ) is sometimes hard

to find. It works well as a substitute in pulled pork, sweet and sour pork or

barbecue chicken recipes, as well as in many stir-frys. It can be simmered in a

stew or soup, sauteed (and served with soba noodles), baked or deep fried.

 

You can make your own seitan from vital wheat gluten, available in health food

stores. 

TVP or texturized vegetable protein - must be boiled to re-hydrate and can then

be used to substitute for ground meat or for meat chunks, depending on the size

and shape of the product.

 

Tempeh A fermented soybean product with a low fat content and a chewy

consistency, tempeh has a very strong flavor that can overpower other

ingredients. It can be found in the refrigerator or freezer section of some

markets. Look for tightly bound cakes, free of mold. Tempeh (pronounced

" TEM-pay " ) can be grilled, deep-fried, sauteed, steamed, baked, grated or

microwaved and holds its shape very well. Try marinating small cubes or thin

slices of tempeh in lemon juice, sherry or mirin (rice wine) before using them

in a stir-fry. Or try your favorite homemade or bottled marinade, but beware:

tempeh is a sponge for sodium. Or steam the cakes, marinate them in barbecue

sauce and grill until brown. Add chunks of tempeh to spaghetti sauce, sloppy joe

sauce or chili mix, or to favorite soups and casseroles.

 

Tofu Also known as bean curd, tofu is a cheese-like product made when soybeans

are cooked and the soy milk is extracted. Then a curdling agent is added to the

soy milk and the curds are compressed into a cube, which also allows the soy

whey to separate. Tofu can be purchased in soft, firm, extra firm or silken

versions. Typically the first three versions work well in main courses while the

silken can be used in nondairy versions of desserts such as chocolate mousse and

cheesecake. You can find commercial baked and smoked tofu. The baked version has

a chicken-like texture and comes marinated in a variety of flavors, such as

teriyaki, Mexican and Thai. Smoked tofu comes in the same sorts of flavors as

the baked and is wonderful in stir-fries. Regular Tofu that has been frozen

then thawed takes on a meaty texture.

 

" Burgers " Most people are familiar with Gardenburgers, which are available at

many restaurants and grocery stores. This product is a veggie burger, because it

is made with grains and vegetables and is not meant to taste like a hamburger.

However, there are several fat-free or low-fat vegetarian " hamburger " products

on the market, including the Boca Burger, Lightlife's Lightburer and the

Gardenburger Hamburger. Morningstar Farms also has a hamburger product called

Grillers.

 

" Hot dogs " Lightlife, Gardenburger and Yves Cuisine have popular versions of the

vegetarian hot dog, made from soybeans. Gardenburger's is known as the

Gardendog. Lightlife has four different kinds: its original Tofu Pup, the

fat-free Smart Dog, a low-fat hot dog marketed to kids called " Wonderdogs " and a

new, bun-size ballpark-frank-style frank. The most truly decadent veggie dog

however is Morningstar Farms' Corn Dog, which will transport you right back to

the state fair.

 

" Ground beef/sausage " Lightlife's fat-free, cholesterol-free ground beef and

sausage substitutes, packaged in tubes, work well. Morningstar Farms also offers

meatless Sausage Crumbles and Ground Beef Crumbles, which are a little on the

salty side. The Sausage Crumbles are great for perking up homemade pizza. Also

available from Lightlife are Italian sausages for grilling or for Philly-style

hoagies; the flavor of these is good, but not as authentic as other meat

substitutes.

 

Lunch " meats " Lightlife, Yves Cuisine and White Wave all make fat-free lunch

meats. Tofurkey makes hickory-smoked meatless turkey slices. Yves makes a

vegetarian Canadian Bacon. Phoney Baloney is a brand of vegetarian balogna.

 

" Bacon " If you're ready to try tempeh, go for it with Lightlife's Fakin' Bacon

Smoky Tempeh Strips. Or try Morningstar Farm's Breakfast Strips, which mimic

bacon closely in taste. There is some red dye in this product (as opposed to

beet juice, a common coloring agent for meat substitutes). It has over 30

percent less fat than real bacon.

 

" Poultry " You can find everyting from vegetarian versions of grilled and breaded

chicken patties (some of which have as much as 75 percent less fat than the real

thing) to whole " turkey breasts " for Thanksgiving, complete with stuffing and

gravy. Tofurkey, from Turtle Islands Foods is one option. Now and Zen makes a

seitan and soybean turkey breast called UnTurkey. Morningstar Farms makes Chik

Nuggets. White Wave makes a seitan chicken.

 

" Fish " To replace tuna, use Tuno (canned or frozen) or crushed cooked white

beans, such as garbanzos. Skallops (mock scallops) come canned.

[Guest guest]

Thank you, Maida ;=)

 

I am sure you won't mind if I post your email on this topic to the Files - for a

quick and easy reference for any newbie or indeed any of us from now on.

 

Big hug!

 

Pat ;=)