What to Expect from Sister Vegetarian Recipes...

Sister Vegetarian knows the importance of nutrition without breaking the bank. In lieu of this, I keep the meals to a cost that anyone can create and still stick to a budget. I also include raw vegan meals. Sister has acquired a Raw Vegan Chef Certfication through The Raw Food Network-Ekaya Institute of Living Food Education. I love to cook meals from Africa, India, the Middle East, Greece, Italy, and the list goes on. When I cook, I call it traveling the world without leaving my home. I see cooking as a way to experiment and learn about other cultures, as I also learn more about my roots.

Enjoy the meals. Enjoy the travel. No Passport Required. Just an appetite for delicious and healthy meals.

Peace & Love, Sister Vegetarian.

Tuesday, August 30, 2011

Where's the protein on my plate?


Still wondering if you will consume a sufficient amount of protein if you switch to a vegetarian or vegan lifestyle? Yes, you will! Meat eaters consume overly the amount of protein needed on a daily basis. This excessive amount of protein from meat sources may lead to many forms of cancer; heart disease; diabetes' osteoporosis; and, other illnesses, diseases, and symptoms (read "Organic Meats Are Not Health Food by the Physicians Committee for Responsible Medicine). A vegetarian or vegan lifestyle will provide the sufficient amount of protein you need from sources that provide more nutrients than a meat-eating lifestyle.

Tired of the question from others or just your curiosity in deciding to switch to a vegetarian or vegan lifestyle, "Where does your protein come from as a vegetarian or vegan?"
Answer: From all the whole foods that we eat!
Every whole food has protein to supply our daily protein needs. Below is a list of some of the common whole foods we may eat on a daily basis as vegetarians and vegans, and their protein content.
Source: Becoming vegan: the complete guide to adopting a healthy plant-based diet by Brenda Davis, R.D. and Vesanto Melina, M. Sc., R.D

For a complete list of proteins in whole foods, refer to the Becoming Vegan book.

grams of protein based on 1 cup serving unless otherwise indicated:

Garbanzo/chick peas 14.5 grams
Lentils (cooked) 17.9 grams
Pinto Beans 14.0 grams
Tofu (1/2 cup) 19.9 grams
Veggie Burgers 11-13 grams
Apples 0.3 grams
Broccoli 2.6 grams
Turnips 0.8 grams
Carrots (raw) 0.7 grams
Kale 2.2 grams
Sweet potatoes 2.0 grams
Almonds 7.4 grams
Sunflower Seeds 8.0 grams
Tahini (3 TBSP) 8.1 grams
Flax Seeds (2 TBSP) 3.8 grams
Oats (1/2 cup) 3.0 grams
Quinoa (1/2 cup) 3.0 grams
Brown Rice (1/2 cup) 4.5 grams

~ Sister Vegetarian

Disclaimer: Sister Vegetarian is a blog based on my vegetarian and vegan experiences and journey as well as others' experiences. I am not a medical, nutritionist, or exercise specialist; so, please consult your physician before starting any vegetarianvegan lifestyle and exercise program.

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