What about Protein!

What about it? What is the big obsession with protein? When I tell people I am vegan it is usually the first thing they say to me, followed by 'What about Calcium', usually followed by a disapproving glance or two.

I thought it would be useful to share with you foods which have a high protein value. If you are a vegan you can rest assured you are getting enough protein if you are eating a varied and healthy diet and if you are not vegan you can read this and put your minds at rest that we are not all going to waste away from protein deficiency. Infact although protein is essential to our diets, most people eat far too much which can interfere with our ability to absorb calcium. We only need protein to account for 1 of every 10 calories we consume. The average vegan male needs to be consuming around 55-70 grams each day and the average female around 45-60 grams. After each food I have listed how many grams of protein are in a typical serving.

Lentils (1 cup cooked - 18g), Soyamilk (1 cup - 7g), Brown Rice (5g), Jacket Potato (4g) Wholewheat bread (1 slice - 3g), Spinich (5g), Baked beans (12g) oatmeal (1 cup - 6g), Broccoli (4g), Peas (9g), Peanut Butter (8g), Tofu (11g), Bagel (9g), Spaghetti (8g), Almonds (4g), Cashews (5g), Soya Yogurt (6g), Sunflower seeds (6g), Black beans (1 cup - 15g), Soya beans (1 cup - 29g), Kidey Beans (1 cup cooked - 13g), Chickpeas (1 cup cooked - 12g)

So you can see that a vegan diet is not devoid of protein. If you are a vegan and still concerned just make sure you have some of the above list in you home ready to use. We usually make up a batch of hummus (chick pea dip) which we snack on regularly with pitta bread, tortilla chips or raw carrots. I also make up nut mixes to have as snacks (which Heidi, my 3 year old loves - almonds, cashews, walnuts (for omega 3) and dried fruits). If you make salads or breads, throw in some sunflower seeds and linseeds (for omega 3 also). Marinade some tofu in soy sauce and add to a veggie stir fry, add spinich to your favourite pasta recipe, have baked beans for breakfast on a saturday morning - maybe experiment making veggie sausages - I came up with some great ones last week made with cooked red lentils and soya pieces mixed with soy sauce and breadcrumbs. Just experiment!

Ok, that's today's post. It won't stop people asking the question but at least you have some facts at your disposal!





Cashews 1/4 cup 5 2.7
Almond butter 2 Tbsp 5 2.4
Brown rice, cooked 1 cup 5 2.1
Spinach, cooked 1 cup 5 13.0
Broccoli, cooked 1 cup 4 6.8
Potato 1 med.
(6 oz) 4 2.7

Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers' information.

The recommendation for protein for adult males vegans is around 56-70 grams per day; for adult female vegans it is around 46-58 grams per day (see text).

From one thing to the next!

Just as things were starting to regain a sense of normality! Last Sunday Matthew was taken ill and had to be taken by ambulance to hospital for tests. It seems likely he has an infection in his gall bladder, maybe accompanied by gall stones. He is home with us now after 5 days and very weak. However, all being well he will have a full recovery and we must return for more tests in two weeks to check everything has now been resolved. So what a few weeks!

It has been difficult looking after the two children alone. It can be tough not having any family around to call on. The people I do know have been really supportive, offering to get shopping and walk the dogs which was great. It's a different matter asking people to come and look after two children they do not really know, one aged 2, the other just 10 months. So I tried to get the the hospital (and hour and a half drive) when the children were in kindergarten - Miller had a swift introduction and spent 3 days there! Thankfully he really enjoyed it and didn't want to come away! I even borrowed a car one day (thanks Kirsti!) as Matthew had the keys to our old bangor (the only one that currently runs - but not in snow!) in his pocket, he was so out of it that he forgot to leave them when he went in to hospital so I had to borrow a car to go and get the keys!

I think every person I know has asked if his illness was connected to being vegan. The answer is no. Doctors words, not mine!

I now hope we have had enough excitement and am looking forward to a normal life again! Not to mention I had to cancel my work (that took care of most of January - I think I clocked up 3 hours) and being freelance don't get any pay so beans on toast for a few weeks for us! Stay positive, isn't that what I'm supposed to do?!

Til next time!

Daily eating habits

Are we getting all we need?









It's easy to read books on nutrition but a bit harder putting things into practice when you are a new vegan family. I thought it might help if I made a list of our daily eating habits and if I'm missing out something major I guess I'm hoping you will point this out to me!

However, if I'm doing pretty well then you can use this as a guide!

Heidi - aged 2.
Breakfast: Sinlac dairy free infant porridge made with Soya milk fortified with B12- I add linseeds (for omega 3) and vitamin D drops. Fruit juice (no added sugar, half water *I cannot get Heidi to drink soya or rice milk so add to her food)
Snack: Toast with plant margarine &/or banana. Fruit Juice.
Lunch: Tomato & Lentil Soup / Potato cakes / Crackers & grapes (depends, sometimes she is not so hungry at lunchtime)
Snack: Almonds & grapes / Vegan biscuit
Dinner: Pasta with mushrooms, onion, leek, tomatoes / Veggie chilli made with kidney beans, lentils, soya flakes / Paella made with rice, squash, mushrooms, asparagus / Potato wedges and grilld marinated tofu (the latter she doesn't et much of). Fruit or soya yogurt
Supper: Toast or fruit

Miller - aged 8 months.
*Takes 3 nursing feeds per day plus 2 formula feeds
Breakfast: Infant non dairy porridge made with hot water or soya milk with B12 (I take a B12 supplement so he gets this in my milk too)
Snack: Toast strips or cheerios
Lunch: Same as Heidi or something simple like sliced cooked carrots
Snack: Cracker or rice cracker, banana
Dinner: Same as Heidi or mashed potatoes with veg
Supper: Biscuit or fruit yogurt

Matthew and I:
Breakfast: Cereal & or toast
Lunch: Crackerbread and tofutti spread / veggie sandwiches / soup /beans on toast / pasta and veg with tomato sauce
Dinner: Casseroles / Chilli / Pasta & veg / Vegetable Rice / Veggie sausages & mashed potatoes / Cheese free pizza / cottage pie / Stir Fry

Add to that the odd piece of cake and that pretty much sums it up!

Comments welcome, especially if you are longing to share a recipe! Remember thought that we cannot get a lot of items - no vegan cheese, flaxseed oil, only one type of tofu etc.... But I'm always up for trying something new!

I have been asked for my carrot cake recipe 3 times in the past 2 weeks so I must be doing something right!

Til next time..

Family

When you make the decision to change your diet, especially if that involves changing your children's diet too, you are likely to encounter some resistance, especially from your family. They, of course, are simply concerned that you are not harming yourself or your children. It is important to have a real dialogue with your family about the changes you are making and reassure them that you are not only changing your family's diet but improving it tenfold.

It is hard for a new vegan to answer all the questions that everyone starts to ask. The truth is that as a new convert you don't have all the answers. It may be that you made the choice after just one experience. I certainly did, I dropped dairy as soon as I realized what the animals went through. You just won't know all the answers overnight and you are expected to know everything! 'Where do you get your protein', 'Where do you get your calcium', 'What supplements do you need and in what quantity' etc etc. The best thing you can do is state your case as you know it. Again, notice people don't ask questions about the animals here so you can bring it back to that, for example you could say something like 'I don't know all the answers, I'm having to do a lot of research but I do know that this is the only choice I have after learning what the animals go through so I can eat their bodies. Trust me, my children will be my first priority and you have no need to be concerned'....why not even add 'you can help me research veganism if you have the time, it would really help us out,'...but believe me, most won't want to do that.... ignorance is the easier option in most cases, and I don't mean to sound insulting but it is true whether people admit it or not.


However, this is true, you must do some research. I am finding my answers by looking for them, they won't come to you, especially if you live in a society where veganism is rare and perhaps even your doctor won't know what vitamins etc your family need. So look around, subscribe to a vegetarian or vegan magazine, search the net and find what you are looking for. I will try to list new things I am learning, like I mentioned the importance of vitamin B12 - I did get my supplements in the end, found some at an out of the way health store so now Heidi has a daily chewable multivitamin with B12 in.

Support is really helpful especially from those you love but you may be in a situation where some people never understand, no matter what you say and you have to learn to deal with that and let it go. All you can do is live your life the way you want to, hopefully making decisions that don't harm other living beings, and hope your lifestyle choices will influence others around you.

That's all for today, I did want to talk a bit about pets and food options but I am at my studio today and have no picture on my laptop and to talk about my two dogs without a pic of their adorable little faces would be just thoughtless!

Have a good day x