growing vegan
PLANT PROTEINS AND RECIPES Plant food
Protein grams (amounts may vary by brand)
Legumes (1 cup) Black beans Garbanzos
Lentils
Kidney beans Peas
Navy beans Peanuts
Soybeans (edamame, tempeh, tofu)
Nuts (1 ounce) Almonds Pecans
Walnuts
Plant milks (1 cup)
Almond Hemp Soy
Protein powders (3 tablespoons)
Hemp Rice Soy
Whole grains (1 cup cooked)
Millet Quinoa
6 8
28
deliciousliving.com | april 2013
Moroccan Three-Grain Salad Lemony Quinoa Tabbouleh
10–12 18 15
Creamy Avocado Smoothie Green Tea Smoothie Soy-Berry Smoothie
2–5 5 6 Vegan Marbled Brownies
Bittersweet Chocolate Fudge Pops
Fennel Salad with Green- Goddess Soy Dressing
12 16
17
15 9
17 36 30, 21, 16
Find these vegan recipes at
deliciousliving.com
Black Bean and Pumpkin Chili Two-Corn Garbanzo Patties
Szechuan “Firecracker” Lentils and Brown Rice
Legume and Squash Stew Early Peas with Garlic Quick Bean Guacamole
Tofu and Spinach in Peanut Coconut Sauce
Edamame and Avocado Salad; Soba Noodles with Tempeh and Snap Peas; Tea-Marinated Grilled Tofu Steaks
6 3 4
Swiss Chard Raw Wrap Cobbler Crumble Topping Cinnamon-Walnut Cookies
Fact #3
You’ll feel full Biologically, you don’t require animal protein to vanquish hunger—you need fiber, an indigestible carbohydrate. “Fiber sits in your gut until it goes down and out,” says Levin. “You’ll feel more full eating heavy fibrous foods like oatmeal or a bean burrito, and you’ll digest fewer calories overall. You should never feel hungry eating this way.” Te PCRM recommends 40 grams of fiber per day, but most Americans eat only about 15 grams. To bridge the gap, work fiber into every meal—a cup of quinoa or rice at breakfast, a veggie or bean burger for lunch, and 2 cups of broccoli with dinner, for example. Bonus: A high-fiber diet may help you live longer, according to a recent study of more than 450,000 Europeans.
Fact #4
You won’t miss out You won’t partake in a traditional ham dinner, but “people who have adopted plant-based diets are usually surprised at how much variety is now in their lives as opposed to when they were eating animal products,” says vegan chef Colleen Patrick-Goudreau, author of Te 30-Day Vegan Challenge (Ballantine, 2011). Humans are creatures of habit, complete with food ruts. A vegan diet presents options you may have never considered. For example, instead of eating the same old chicken breast with a potato and side salad, you’ll be enticed by recipes like rice-and-nut-stuffed squash or a main-dish salad that combines navy beans, millet, and baby kale. “It’s behavioral change and a shift in the way you perceive meals,” Patrick-Goudreau says.
Fact #5
You don’t have to be perfect Can’t do without Parmesan? Just going vegetarian (which includes dairy and eggs) or nearly vegan yields major benefits for your health and the planet. A recent study in the United Kingdom suggests that in addition to measurably lowering their diabetes, cancer, and heart disease risk, people who ate 2.5 times less red and processed meat than the highest-intake group shrank their climate footprint by nearly half a ton of carbon per year. “It’s not about achieving some kind of purity,” Patrick-Goudreau says. “Even if you make mistakes, you’re doing the best you can to live compassionately and up to your values.”
An avowed flexitarian, Katy Neusteter is a Denver-based freelancer who writes about health, the environment, and travel.
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