FUSF Green

How Can I Get Enough Protein? The Protein Myth

The Building Blocks of Life

Protein is an important nutrient required for the building, maintenance, and repair of tissues in the body. Amino acids, the building blocks of protein, can be synthesized by the body or ingested from food. There are 20 different amino acids in the food we eat, but our body can only make 11 of them. The 9 essential amino acids, which cannot be produced by the body, must be obtained from the diet. A variety of grains, legumes, and vegetables can also provide all of the essential amino acids our bodies require. It was once thought that various plant foods had to be eaten together to get their full protein value, otherwise known as protein combining or protein complementing. We now know that intentional combining is not necessary to obtain all of the essential amino acids.¹ As long as the diet contains a variety of grains, legumes, and vegetables, protein needs are easily met.

Protein Requirements

With the traditional Western diet, the average American consumes about double the protein her or his body needs. Additionally, the main sources of protein consumed tend to be animal products, which are also high in fat and saturated fat. Most individuals are surprised to learn that protein needs are actually much less than what they have been consuming. The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is only 0.8 grams per kilogram of body weight.²

To find out your average individual need, simply perform the following calculation:

Body weight (in pounds) X 0.36 = recommended protein intake

However, even this value has a large margin of safety, and the body’s true need is even lower for most people. Protein needs are increased for women who are pregnant or breastfeeding. In addition, needs are also higher for very active persons. As these groups require additional calories, increased protein needs can easily be met through larger intake of food consumed daily. Extra serving of legumes, tofu, meat substitutes, or other high protein sources can help meet needs that go beyond the current RDA.

The Problems with High-Protein Diets

High-protein diets for weight loss, disease prevention, and enhanced athletic performance have been greatly publicized over recent years. However, these diets are supported by little scientific research.

Chocolate Oat No-Bake Cookies

2 cups sugar

3 tablespoons baking cocoa

1 stick Earth Balance margarine

1/2 cup non-dairy milk

1/2 cup peanut butter

3 1/2 cups rolled oats (uncooked)

In a saucepan, combine the sugar, cocoa, margarine, and milk. Bring to a boil and allow to boil for 2 minutes. Add peanut butter, then rolled oats. Remove from burner and mix well. Drop by teaspoonful on wax paper. Cool. Makes about 4 dozen.

BEST Mac and Cheese- Hold the Cheese

            4 quarts water                                                              ¼ teaspoon

Dijon

mustard

            1 tablespoon sea salt                                                     1 tablespoon lemon juice

            8 ounces macaroni                                                        ¼ teaspoon black pepper

           1/8 teaspoon cayenne pepper

            2 tablespoons + 1/3 c. non-hydrogenated margarine      ¼ teaspoon paprika

            2 tablespoons shallots (or scallions)

            1 cup red or yellow potatoes, peeled and chopped

            ¼ cup carrots, peeled and chopped

            1/3 cup onion, peeled and chopped

            1 cup water

            ¼ cup raw cashews

            2 teaspoons sea salt

            ¼ teaspoon garlic, minced

            In a large pot, bring the water and salt to a boil. Add macaroni and cook until al dente. Drain pasta and rinse with cold water. Set aside in 9 x 12 casserole dish.

            Preheat oven to 350 degrees. In a saucepan, add shallots, potatoes, carrots, onion, and water, and bring to a boil. Cover the pan and simmer for 15 minutes, or until vegetables are very soft.

           In a blender, process the cashews, salt, garlic, 1/3 cup margarine (melted), mustard, lemon juice, black pepper, and cayenne. Add softened vegetables and cooking water to the blender and process until perfectly smooth.

         

            Pour sauce over prepared macaroni and stir until well blended. Sprinkle with bread crumbs and paprika. Bake for 30 minutes or until “cheese” sauce is bubbling and the top has turned golden brown.

Dessert: Chocolate Chip Cookies

Chocolate Chip Cookies

            1 cup non-hydrogenated margarine or shortening

            ½ cup brown sugar

            ½ cup sugar

            ¼ cup vanilla soy milk

            1 teaspoon vanilla

            2 and ¼ cups unbleached flour

            ½ teaspoon salt

            1 teaspoon baking soda

            12 ounces semisweet vegan chocolate chips

            Preheat oven to 350 degrees.

            Cream margarine and sugars until light and fluffy. Slowly add soy milk, cream well, then add vanilla. Combine dry ingredients in a mixing bowl. Add dry ingredients to the creamed mixture, then fold in the chocolate chips.

            Drop by teaspoons on lightly oiled cookie sheets. Bake for 8-10 minutes. Serve with ice cold glass of soy milk, or use to make soy ice cream cookie sandwiches!

Main Dish: Faux Chicken Pot Pie

Old-Fashioned “Chicken” Pot Pies

            6 tablespoons butter                                         ½ cup onion, chopped

            ½ cup all-purpose flour                         1 teaspoon salt

            ¼ teaspoon white pepper                                  3 cups vegetable broth

            1 16 oz. pkg. chicken-flavored seitan                2 cups potatoes, cooked, cubed

            10 oz. package frozen peas and carrots,            pie pastry or pastries shell

                        Cooked and drained

Heat butter in a saucepan over medium heat. Sauté onion until tender and golden. Blend in flour, salt and pepper; add broth and whisk well. Cook until thick and bubbly; add remaining ingredients except puff pastry. Divide evenly among 6 casserole dishes, or place into one large pie. Cut steam vent into center. Set dishes on baking sheet. Bake at 400 degrees until pastry is golden. Multiple pies - 10 to 15 minutes. One pie – 25 minutes.

Double Pie Crust

            2 ¾ cups flour                                                  ¾ cup extra light olive oil

            1 ½ teaspoon salt                                             ¼ cup cold water

In a large bowl, thoroughly mix flour and salt.

Stir in the oil and water with a dinner fork just until combined. Do not overwork pastry.

Divide dough into 2 balls. Roll each dough ball between two pieces of waxed paper or on a lightly floured surface to desired size.

            

Dessert: Carrot Cake Cupcakes with Cream Cheese Frosting

Carrot Cake Cupcakes

2/3 c. all-purpose flour

3/4 tspn. baking soda

1/4 tspn. baking powder

1/4 tspn. salt

1/4 tspn. ground cinnamon

1/4 tspn. ground ginger

2/3 c. sugar

1/3 c. vegetable oil

1/3 c. soy yogurt (plain or vanilla)

1 tspn. vanilla

1 c. finely grated carrots

1/4 c. chopped walnuts (optional)

1/4 c. raisins

Directions:

Preheat oven to 350 degrees. Line muffin tin with liners.

In medium mixing bowl, mix together sugar, vegetable oil, yogurt and vanilla. Sift in dry ingredients and mix till smooth. Fold in carrots, nuts, and raisins.

Spray cupcake liners with non-stick spray. Fill liners two-thirds full. Bake for 26-28 minutes, until toothpick inserted through the center of one comes out clean.

Once fully cooled, top generously with cream cheese frosting.

Vegan Cream Cheese Frosting

1/4 c. non-hydrogenated margarine, softened

1/4 c. vegan cream cheese (Tofutti), softened

2 c. confectioner's sugar

1 tspn. vanilla extract

Directions:

Cream together margarine and cream cheese until just combined. Use handheld mixer to whip while adding the confectioner's sugar in 1/2 c. batches. Mix until smooth and creamy, then mix in the vanilla. Keep tightly covered and refrigerated till ready for use.

Dessert: Golden Vanilla Cupcakes with Chocolate Buttercream Frosting

Golden Vanilla Cupcakes

1 c. soy milk

1 tsp. apple cider vinegar

1 1/4 cups all-purpose flour

2 tblspns. cornstarch

3/4 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt (increase salt to 1/2 tsp. if using oil instead of margarine)

1/2 c. non-hydrogenated margarine, softened, or 1/3 c. canola oil

3/4 c. granulated sugar

2 tspns. vanilla extract

1/4 tsp. almond extract, caramel extract, or more vanilla extract

1/3 to 2/3  c. vegan chocolate chips (optional)

Directions:

Preheat oven to 350 degrees and line muffin pan with liners. Whisk the soy milk and vinegar in a measuring cup and set aside a few minutes to get good and curdled.

If using margarine: sift flour, cornstarch, baking powder, baking soda, and salt into a large bowl and mix.

In a separate large bowl, use a handheld mixer at medium speed to cream the margarine and sugar for about 2 minutes until light and fluffy, but don't beat past 2 minutes. Beat in vanilla and other extract, is using, then alternate beating in soy milk mixture and dry ingredients, stopping to scrape sides of bowl a few times.

If using oil: beat together soy milk mixture, oil, sugar, vanilla, and other extracts in a large bowl. Sift in flour, cornstarch, powder, soda, and salt and mix until no large lumps remain.

Stir in chips.

Fill liners two-thirds of the way and bake for 20-22 minutes till done. Transfer to cooling rack and let cool completely before frosting.

Chocolate Buttercream Frosting

1/4 c. margarine

1/4 c. shortening

1/2 c. unsweetened cocoa powder (sifted if there are clumps)

2 1/2 c. powdered sugar, sifted

3 tblspns. soy milk

1 1/2 tspns. pure vanilla extract

Directions:

Cream together margarine and shortening till well combined. Add cocoa powder and incorporate well. Add confectioner's sugar in about 1/2 cup batches and beat well, adding splash of soymilk after each addition. When all ingredients have been incorporated, add vanilla and beat till light and fluffy (about 3 minutes with a hand mixer- 7 if using a fork).

Breakfast: Banana Pancakes

Brainless Banana Pancakes

1 c. flour

2 tsp. baking powder

1 ripe banana, mashed

1 1/4 c. soy milk

1 tbsp. sweetener

sliced fresh fruit (garnish)

In large bowl, sift flour and baking powder together. In small bowl, mash banana with a fork and add 1/4 cup of milk, mixing together till there are no lumps. Add banana, sweetener, and remaining milk to the dry mix and stir together till just mixed.

Portion out about 3/4 cup of batter onto hot non-stick pan or a lightly oiled frying pan and cover with lid. Let sit on medium heat until the center starts to bubble and becomes sturdy. Flip and cook other side till golden brown. Garnish with fruit and maple syrup. Yum!

Recipe from How it all Vegan, by Tanya Barnard & Sarah Kramer

Dessert: Chocolate Truffles

Chocolate Truffles

3/4 cup RAW cashews

3/4 cup cold water

1 lb. bittersweet chocolate

cocoa powder, coconut, toasted nuts (chopped)

1. Put cashews and cold water in a blender and blend at high speed for 1-2 minutes (yes a long time).
2. Scrape the sides down and blend again until the mixture is the consistency of heavy cream.
3. Meanwhile, in a double boiler heat the chocolate until it's all melted.
4. Cool the chocolate until it's comfortable to work with and fold in the cashew cream (making sure not to stir too fast or you'll create bubbles).
5. Cool in the fridge for 2 hours (to set).
6. Take out a small ball, roll in cocoa powder or other topping and store in fridge/freezer.
7. Repeat until done.

Side Dish or Spread: Cucumber-Dill Sandwiches

Cucumber-Dill Sandwiches

Bread (whole wheat)

Non-dairy cream cheese (Tofutti)

Sliced cucumbers

Fresh or Herb Dill

It’s pretty basic – Spread cream cheese on bread, sprinkle with dill, add cucumbers. Put bread together, slice off crusts (if desired), and slice into desired squares or triangles.