Protein powder
My breakfast these days consists of a protein shake. I've been having these shakes
on and off for several years but this year, due to a bout of health problems,
I've made them a part of my everyday diet, except for weekends.
Protein Smoothie Recipe
1 cup rice or almond milk
3 tbsp protein powder
3 tbsp kefir
1 tbsp ground flax seeds
1/4 tsp Vitamin C powder (approx. 1000 mg Vit C)
1 tbsp Omega 3 oil
Frozen fruit - peaches/strawberries/mangoes/pineapple, etc.
Blend all ingredients to a smooth consistency. Enjoy!
This shake gives approx 30 grams of protein. I try to get 20 additional
grams of protein through the other meals of the day for a total of 50 grams
daily.
Weekends: On Saturday morning, I have a high-protein ancient grain cereal with milk.
It's the only cow's milk I drink these days. For lunch, we nearly always go to
Subway and have their veggie patty (contains beans and cheese) submarine sandwich.
On Sunday morning, my husband makes a family breakfast - usually eggs in some style.
Sunday dinner usually consists of fish - salmon or cod.
Fish
And speaking of fish, yes, I have been eating fish since the summer of 2004 when
we went on a holiday to Newfoundland and were forced into it. There really
wasn't much choice if one wanted any protein. Small outport communities don't
have healthfood stores and your local mom and pop grocery aren't exactly
overflowing with tofu and protein powder. So it was either hamburgers and gravy
or codfish. We opted for the fish. Since returning, we have been eating fish
at least once, often twice, a week. I have not reconciled it with my
philosophy of not eating anything with a mother or a face, and have been
(I'm ashamed to admit it) putting off dealing with it simply because it's easier.
Meat Substitutes
For some vegetarians, it's easier to make the switch if there is still
something on the plate that directly replaces the meat. Something that
gives the impression of meat, perhaps looks like meat, perhaps tastes
like meat. Certainly something that is known to contain a substantial
amount of protein.
For a long time I avoided these meat substitutes, reasoning that if I
was attempting to get meat out of my diet, it did not make any sense
to replace it with a fake. That would be like trying to quit smoking
and sticking a fake cigarette into my mouth every day. Not only
would it remind me of what I was not having, but it would invite
taste comparisons which might lead me back to the very thing I was
trying to avoid.
Whether this would have happened for me, I don't know. My main motivation
in becoming a vegetarian was to not have to eat the flesh of once-living
beings. My new mantra was "If I couldn't kill it myself, then I can't eat it."
Therefore it is doubtful if having meat substitutes would have made me crave
the real thing. However, I have heard other people say that it did and led
them in some cases to give up their attempt to switch.
In the last few years, however, I have successfully added meat substitutes into my diet.
We keep veggie "notdogs" on hand for quick lunches. We use Veggie Ground Round
in a lot of different recipes and of course, veggie burgers are a staple when we get
invited to a BBQ and have to bring our own dinner. In my opinion, the best meat
substitutes are made by Yves.
Meat substitutes have become more readily available over the last few years, at least
in Ottawa. Mainstream stores like Loblaws and Loeb are now carrying extensive lines
of vegetarian foods. I was able to buy my Christmas Tofurkey at Loblaws the last two years.
High-protein bars are a source of protein that can be eaten on the run. Pay attention
to the list of ingredients and avoid any that contain hydrogenated fats. Just because
they contain whooping amounts of protein doesn't mean that they are healthy.
Vegetarian products need to be inspected like any other food product. Avoid chemicals
and dyes, hydrogenated and/or saturated fats and excess amounts of sugar.
TOFU
Also called Bean Curd. Made much like cheese from curdled soya 'milk'.
It has almost no flavour of its own and will take on the flavour of
whatever food it is mixed with.
Cubed tofu can be added to stir-fries, soups, salads or stews. It
can be baked (see my recipe for Tofu Teriyaki)
and then added to dishes where you want it to retain a distinct flavour.
Freeze, thaw and crumble it to give a chewy, meaty texture - good
for spaghetti sauce or chili. It is high in protein, rich in calcium
and iron. It also contains phytoestrogens which reduce menopausal
hot flashes (I can vouch for this), and seems to lower the incidence of
breast cancer and osteoporosis by slowing down bone loss. Another
compound in tofu called genistein, has been shown to inhibit the growth
of prostate tumour cells.
TVP
TVP stands for Texturized Vegetable Protein. It is what is left over
after the oil has been extracted from soybeans. Because it is dehydrated,
it keeps almost indefinitely. It must be either cooked or soaked in
boiling water or stock to reconstitute it. It is higher in protein
than most meats and much lower in fat. It is cholesterol free and has
few calories. It comes in granule, mince or chunk form. The granules
can be used in spaghetti sauces and chilies, burgers and loaves.
I am not particularly fond of the chunks although they do well in
hearty stews.
TEMPEH
Tempeh is made from fermented cooked soybeans often combined with brown
rice or other grains. It is usually sold as frozen cutlets or burgers.
It has a pleasant, nutty taste and is often flavoured with teriyaki or
bbq seasonings.
SEITAN
Seitan is the name given to wheat gluten, that is, wheat flour from which
all the starch has been removed. Gluten is the protein part of the wheat
and does have a meaty flavour and texture. You can make your own seitan
if you have loads of time on your hands and even more patience. Best to just
buy it at the health-food store where it comes vacuum-packed in broth to
keep it moist. It can be minced, chopped or sliced and used in any way
that you would add cooked meat to a dish. It is naturally low in fat
and is a good addition to your diet.
I have not eaten much seitan, mainly because when I stared out it was
not readily available and still is not. You may find it in restaurant
dishes at places that offer vegan cuisine. Ask for it and try it there
first. It is an acquired taste, in my opinion.