Still worried about Protein?

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Still Worrying About Protein?

Posted: November 9, 7:49 AM ET

 

The " protein myth " persists. This article is useful in recommending sunflower

seeds as a tasty and easy way to add protein to a vegan diet. But the truth is,

vegans easily meet protein needs through eating a variety of grains, legumes,

and vegetables. On the other hand, people eating the traditional Western diet

eat twice as much protein as their bodies need. Eating too much protein,

especially animal protein that also comes with a load of dietary fat,

contributes to cancer, kidney disease, cardiovascular disease and osteoporosis.

When people eat too much protein, they must use their bodies' stores of calcium

to break it down, decreasing the amount of calcium in the bones.

 

 

http://www.bergen.com/food/jan08200011083.htm

 

Sunflower seeds: a vegan's source of protein

Wednesday, November 8, 2000

 

 

By JAN WOLFF

 

 

For those considering a vegan diet, one major health concern is getting enough

protein. When you eliminate all meat and dairy products from your diet, protein

must come from other sources.

 

Beans and nuts are good sources and should be eaten daily. An excellent source

of protein that is often overlooked is seeds, particularly sunflower seeds --

raw, with shells removed. They should be kept cool to stay fresh. Look for them

in the refrigerated section of natural food stores.

 

Sunflower seeds contain more protein than does beef. They contain 20 percent

fat, most of which is unsaturated. They're also a good source of calcium,

phosphorus, and iron, as well as vitamins A, D, E, and B complex, and contain

trace amounts of fluorine, which may explain the Russians' claim that they are

good for teeth.

 

In a vegan diet, sunflower seeds should be eaten regularly. Sprinkle them on

salads, add them to cereals and grain pilafs, and snack on them. I like to toast

a pound at a time, and keep them in a bowl in the fridge at eye level so they

won't go unnoticed.

 

 

TAMARI TOASTED SEEDS

1 pound raw hulled sunflower seeds

2 tablespoons tamari soy sauce (or to taste)

 

Place the seeds in a large, heavy, and unoiled skillet over medium heat. Stir

frequently for about 10 to 15 minutes, until the seeds start to smell toasted

and begin to brown. Stir in tamari and continue stirring for 5 more minutes or

so, until dry. Cool, and store in the refrigerator.

 

Yield: 1 pound of seeds.

 

 

 

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Jan Wolff is a chef and cooking teacher who uses natural ingredients and

specializes in vegan and macrobiotic cuisine. Questions and column ideas can be

sent to Wolff in care of The Record's Food section, 150 River St., Hackensack,

N.J. 07601, or faxed to (201) 646-4047.

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