The power of pro­tein in a ve­gan diet

The Queens County Advance - - OP-ED - Aethne Hinchliffe Veg­gie Talk

My part­ner has been a on a plant­based diet for al­most two years, and one of the most com­mon ques­tions he gets is, “Where do you get your pro­tein?” I have a feel­ing it’s a ques­tion a lot of ve­g­ans get.

Well, I’m here to help solve that mys­tery.

Len­tils

One of my favourite pro­tein sources is the lentil. The web­site www.one­green­planet.org says len­tils “add nine grams of pro­tein to your meal per half cup.” Now you might be ask­ing your­self what len­tils are. Len­tils are legumes that come in a va­ri­ety of colours, such as red, yel­low, green, brown and black.

“Len­tils con­tain the third high­est amount of pro­tein of any legume, listed only be­low soy­bean and hemp,” says the web­site www.thes­pruce.com.

But what the heck do you do with this legume? I guess that de­pends on what you like to eat. One of my favourite meals to make with len­tils is curry. An­other of my favourites is soup.

Oh She Glows is An­gela Lid­don’s blog and cook­book. Here’s Lid­don’s Glow­ing Spiced Lentil Soup recipe: http://ohshe­glows. com/2016/04/03/glow­ingspiced-lentil-soup/.

Tofu

Ac­cord­ing to The Spruce, “tofu is made from soy­beans, wa­ter, and a co­ag­u­lant, or cur­dling agent. It is high in pro­tein and cal­cium and well known for its abil­ity to ab­sorb new fla­vors through spices and mari­nades.”

I’d ven­ture to guess tofu is one of the most stereo­typ­i­cal foods when peo­ple talk about ve­gan op­tions. When I first started to eat tofu, I didn’t think much of it. The more I got to know it, though, the more I liked it.

One of the first times I re­al­ized how de­li­cious this pro­tein source could be was when I ate at Heart­wood restau­rant in Hal­i­fax and had tofu scram­ble. An­other tofu meal that com­pletely wowed me was when my sis­ter-in-law made the 6-In­gre­di­ent Ve­gan Choco­late Silk Pie from Min­i­mal­ist Baker: (https:// min­i­mal­ist­baker.com/6-in­gre­di­entve­gan-choco­late-silk-pie/).

Oat­meal

Let’s move on to some­thing maybe a lit­tle more com­monly found in peo­ple’s pantries.

This is some­thing I have for

breakfast al­most ev­ery morn­ing in the win­ter. But of course it can be so much more than breakfast be­cause oats aren’t just oat­meal. I use oats in sweet and savoury bread, and I’ve put them in the food pro­ces­sor to make oat flour. One Green Planet says oats have three times the pro­tein of brown rice.

One of the things I like to do with oats is make overnight oats. There are prob­a­bly a mil­lion recipes out there, but here’s a pretty sim­ple one: https:// the­vi­etve­gan.com/ve­gan-overnight-oats/.

Next week, let’s meet here again and talk about Vi­ta­min B12.

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