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admin | How To Get Your Guy Back | 26.06.2014
The question that every vegan hears most often is "Where do you get your protein from?" After all, most people get most of their protein from animal sources: meat, eggs, milk, etc.
There are two areas that vegans pay special attention to - namely protein and essential fats. Half a cup of canned black beans have just 110 calories and one gram of fat, but they have seven grams of protein. A quarter cup of uncooked quinoa (which fluffs up to about a cup when cooked) has 170 calories, 2.5 grams of fat and seven grams of protein. Another vegetarian standard, tofu, which is made from soybeans, has just 94 calories, five grams of fat and 10 grams of protein per half-cup serving. Although people shy away from these calorie and fat dense snacks, nuts are packed with nutrients, fiber and protein (almonds have six grams per one-ounce serving).
Garbanzos: (I LOVE hummus) Also known as garbanzo beans, these legumes can be tossed into salads, fried and salted as a crispy snack, or pureed into a hummus. Edemame: (My snack food of choice while watching football games) Not crazy about meat substitutes? Leafy Greens: Vegetables don't have nearly as much protein as legumes and nuts, Gerbstadt says, but some do contain significant amounts—along with lots of antioxidants and heart-healthy fiber.
Seitan: (We eat our share of mock meats, like those from Gardein and Trader Joes has been creating their own version) Another meat substitute popular with vegetarians, seitan is made from wheat gluten, seasoned with salt and savory flavors and loaded with protein—36 grams per half cup, more than either tofu or tempeh.
Unsweetened cocoa powder: (Protein from chocolate!) Bet you didn't know you can get protein from chocolate! Get Yummy Yummy PicsJoin our mailing list and receive the latest news, recipes, and espeically yummy yummy pictures and recipes from around the web, courtesy of Vegan Bits.

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Some you may know and some may come as a surprise to you. A recent article (writing by an omnivore) about the perceived difficulties of maintaining a vegan diet in the UK Telegraph touched on this question.
Protein food consists of amino acids, 22 of them to be precise (there are 24 listed in the US). Kaufman suggests, "Utilize perfect protein combinations, such as beans and rice." Combining the beans with rice or corn will give you the amino acids you get from animal proteins, but most plant-based proteins lack.
Plus, "this is the only grain known to be a complete protein—containing all essential amino acids," Kaufman explains.
But because they are high in calories—almonds, cashews, and pistachios for example, all contain 160 calories and 5 or 6 grams of protein per ounce—choose varieties that are raw or dry roasted.
Two cups of kidney beans, for example, contain about 26 grams (almost the same as a Big Mac, which has 25 grams!).
They contain 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories. Get your servings of soy the way it appears in nature: Straight from the soybean, still in the pod. It looks like duck meat and tastes like chicken, and can be used in any recipe that calls for poultry.
Unsweetened cocoa powder—the type used in baking or making hot chocolate from scratch—contains about 1 gram of protein per tablespoon. The human body takes specific amino acids and combines them in various pairings - these base amino acids have to be there for this to happen and so are known as 'essential amino acids'.

While beans need to be combined with other foods to become a perfect protein, quinoa actually contains all the nutrients you would get from eating meat.
A half-cup has 160 calories and a whopping 15 grams of protein, but it's a bit high in fat with nine grams. And you don't have to make beans from scratch to reap their nutritional benefits, says Christine Gerbstadt, MD, RD, author of Doctor's Detox Diet. Boiled edamame, which contains 8.4 grams of protein per half cup, can be served hot or cold and sprinkled with salt.
The powder is bitter all by itself, however, so most recipes call for lots of sugar and fat (usually butter or other dairy), as well. Without all 14 it is possible that protein levels will be lacking and some of the functions of protein can be affected. Not all vegan sources of protein do contain all 14 but that's easily remedied by eating more than one source of protein with each meal. Luckily there are several complete protein sources that will suit a vegan - quinoa, beans, nuts, tofu and chickpeas for example.
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