Protein and Vegan Diets – by local accredited dietician/nutritionist, Linda Smille (BSc, Grad Dip Nut Diet)

Photo and dish by Darren Cutrupi (Plant Health Man)

A well planned vegan diet can provide all the nutrients you need for good health. “But where will you get your protein from?”, we hear them say!

Protein is a vital nutrient which has many important roles in our body such as growth and repair of body cells, formation of enzymes and hormones, normal functioning of muscles, transmission of nerve impulses and immune protection.

Protein is made up of building blocks called amino acids. There are roughly 20 amino acids found in plant and animal proteins. Nine of these are “essential” and must be supplied by diet as they cannot be made by the body.

It’s surprisingly easy to get adequate protein on a well planned vegan diet. Remember that plants provide 65% of the world supply of edible protein! Eating a variety of different plant foods ensures that you will be getting enough of all the essential amino acids. Great vegan sources of protein include legumes, grains, nuts, seeds, soy products, textured vegetable protein and vegetables. Be sure to make these foods a feature of your diet.

It was once thought that certain combinations of plant foods had to be eaten at the same meal to ensure adequate essential amino acids. We now know that the body stores essential amino acids for the short term so protein combining is not strictly necessary at each meal but can occur over the day. Soy protein from tofu and tempeh and some grains (amaranth and quinoa) are considered ‘complete’ proteins so are great additions to your vegan diet.

Individual protein needs are quite specific and are related to our body mass. The average omnivore diet often contains way in excess of these needs. For most, protein needs range from 0.75g per kilogram of body weight to 1.2g per kilogram of body weight. This amounts to as little as 40g for a petite adult female to 60g for an average male. Pregnant and breastfeeding women need more protein as do aging adults and athletes. Seek the advice of a health professional if you need help working out your protein requirements.

Here is an example of a daily intake that provided 60g protein…

Breakfast:  Smoothie made with soy milk, ground flaxseeds and fruit

Lunch: Vegetable and legume soup with a slice of wholegrain toast

Dinner: Tofu stir fry with vegetables, cashews and brown rice

Snacks: Rice cakes with tahini, piece of fruit and handful of nuts/seeds

Written by Linda Smillie – Accredited Practising Dietitian, Accredited Nutritionist.  BSc, Grad Dip Nut Diet

I am a Canberra based dietitian who specialises in plant based diets and gastroenterology. If you are new to plant based eating or a long term vegan I can help make sure you are getting all the essential nutrients you need to optimise your health. I practise at Waramanga and Garran. Email me at smillielinda@gmail.com for more details.

Get your Vegan Card for discounts galore (Local Vegan Business!)

Vegan Card is an Australia-wide discount card that is owned and run by one of our own, Tracey Lofthouse. It started in 2012 with the aim of helping vegans find small vegan-friendly businesses and get access to products more easily, and help vegan and ethical businesses grow and survive against the ‘big guys’. It wrapped up in 2015, and Tracey started it up again in 2016 with the same objectives. Vegan Card has close to 45 businesses all over Australia offering discounts from 5-25% on thousands of goods and services (you can find almost anything you need), and is adding to them all the time. There are plans afoot to expand overseas.

You may remember seeing the official re-launch at the Living Green Festival in 2016. Well, the Vegan Card has been back for almost a year already and the new financial year’s Card will be available for purchase very soon! Or you can buy one now for the remainder of 16/17 at a greatly-reduced price. The Card is available all-year around, so you can buy one anytime. The price decreases every month.

In Canberra you can use your Card at The Cruelty Free Shop, As Nature Intended and Dickson Health Foods, but Tracey is in discussions with several more businesses. There are currently 25 online businesses that can deliver to pretty much anyone in Australia, and local businesses in Sydney, Melbourne, Perth and various other towns and cities so you can use your Card when you travel. Like the Facebook page and keep your eye out for announcements as new businesses are added.

If you like supporting small and vegan businesses with the added bonus of getting discounts, check out the Facebook page and Website to see where you can use the Card, and how to obtain one.

If you are a vegan running your own business or know of a vegan business-owner who might be interested, please drop a line to tracey@vegancard.com.au, or message Tracey via the Facebook page.

Website:  http://www.vegancard.com.au/
Facebook:  https://www.facebook.com/VeganCard/

Eggs Exposed Outreach – 12 May 2017

May is International Respect for Chickens Month!
To educate and raise awareness about these beautiful and intelligant birds Vegan ACT and Animal Liberation ACT reached out to the public with footage from chicken and egg industries in Australia and offering “egg free” treats for those who stop by to view and chat.

Here is the video shown on the night:  http://www.animal-lib.org.au/campaigns/animals-for-food/

If you would like to get involved leave a facebook message or email contact@veganact.org.au

Video of ACT International Earthlings Experience – Saturday, 6 May 2017

Original Post by Laila

Thank you to everyone that participated and opened the minds of those that stopped by the event.  53 cities partipated this year united to bring to light the truth about the way animals are exploited all over the world and promote a life of compassion and peace.

And a huge thank you to Adrian and Tina from Red Gadget Films for filming/photographing and putting this awesome video together!

Previously (in 2016), 37 cities all joined together on one day to open the eyes and change the hearts of so many just through a connection, see video below.

Vegan Day Out in Canberra (Video Wrap-Up and Radio Interview!) – 29 & 30 April 2017

Video by Plant Health Man

On Saturday 29 & Sunday 30 April, local cafes and businesses offered vegan themed specials. We’re talking meal deals, two for ones, free coffees, food samplings, discounted vegan groceries, wine tastings and so much more.  Click on the event page above to read the goss.  You can also listen to a clip (about 9 mins) of Vegan ACT’s own, Michelle Swann, talking about the day on ABC Radio below

or click here to hear the full show (Michelle begins at the 23 min mark).

Latest Poultry Place Newsletter – April 2017

Poultry Place TurkeysClick here for the latest update from a Poultry Place:  April 2017

A Poultry Place is a no kill sanctuary which offers a safe, permanent home to rescued and unwanted domesticated poultry (roosters, chickens, ducks, turkeys and geese).
www.facebook.com/apoultryplace

A Poultry Place Newsletter Archive:

April 2017, March 2017, December 2016, November 2016, September 2016, July 2016, May 2016March 2016January 2016December 2015October 2015August 2015June 2015March 2015December 2014November 2014October 2014September 2014July 2014June 2014May 2014March 2014January 2014December 2013November 2013September 2013July 2013

You can always make a financial contribution to the running costs of A Poultry Place anytime via direct deposit to the following bank account BSB 012925 Account 484228991 or by contacting the human via freechook@bigpond.com

See Bede’s recent TEDx Talk here.  You can also watch Bede being interviewed and read more about his sanctuary here.

Gareth’s Mac and Cheese Recipe

Original Post by Gareth

Mac and cheese was one of the main foods I missed when I adopted a vegan lifestyle. This recipe completely fixed that problem! Also it’s waaaaay healthier and (it’s true) tastier as well 😍😍😍

Recipe as follows

INGREDIENTS

500g pasta (I love using shells or spirals as they hold on to so much sauce)
2 cups of soaked (at least a few hours, best overnight) cashews (unroasted and unsalted, although it’s not /that/ important)
2 cups water (preferably from the cashews, but I’m not sure if it really makes a difference)
3 tbsp lemon juice (American tbsp (which is 45ml, around 2 and a tsp Australian tablespoons)
2 tsp Dijon mustard (don’t worry teaspoons are the same, probably because Americans have no idea what tea actually is!)
1 tsp SMOKED paprika
1/2 tsp turmeric (this is mainly for colour. It helps with the omnis)
1 cup nutritional yeast flakes (savoury yeast, nooch, and 1000 other names) THIS IS VITAL
2 tsp salt
1 tsp onion powder
1 tsp garlic powder
BONUS FANCY INGREDIENT!!!
1 Big handful of panko (or any other vegan breadcrumbs) breadcrumbs

And the handful of panko breadcrumbs to top it all off with (if you can be bothered )

METHOD
The best thing about this recipe is how easily out all comes together!)
1. Set pasta on boil as per packet instructions.
2. Blend everything else for as long as you’re happy with. Some people like it chunky, some people hate it. I love it really creamy and the longer you soak the cashews the better.
3. Once everything is done (pasta and blending of sauce) mix it all together and EAT!

BONUS FANCY INGREDIENT
1. If you’ve got company coming over, or just want to treat yourself you can set the oven to 220 (210 fan forced) and move the whole dish to a fancy baking dish and sprinkle with the breadcrumbs.
2. Bake until crumbs are browned and crispy.

Enjoy!