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.

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!

Nutritional Yeast

What is it?

Nutritional yeast is a deactivated yeast, often a strain of Saccharomyces cerevisiae, which is sold commercially as a food product. It is sold in the form of flakes or as a yellow powder and can be found in the bulk aisle of most natural food stores. It is popular with vegans and vegetarians and may be used as an ingredient in recipes or as a condiment.[1]

It is a significant source of some B-complex vitamins, and contains trace amounts of several other vitamins and minerals. Sometimes nutritional yeast is fortified with vitamin B12.

Nutritional yeast has a strong flavor that is described as nutty, cheesy, or creamy, which makes it popular as an ingredient in cheese substitutes. It is often used by vegans in place of cheese,[2] for example in mashed and fried potatoes, atop of “scrambled” tofu, or as a topping for popcorn.[3]

In Australia, it is sometimes sold as “savoury yeast flakes”. In New Zealand, it has long been known as Brufax. In the United States it is sometimes referred to as “hippie dust”, “nooch” or “yeshi”, an Ethiopian[clarification needed]name meaning “for a thousand”

https://en.wikipedia.org/wiki/Nutritional_yeast

Where do you get it?

In Canberra

You can buy it at almost any health food or vegan store. Such as the Cruelty-Free Shop, Braddon.

Unfortunately Nutritional Yeast isn’t often available in mainstream supermarkets such as Woolworths or Coles.

Online

iHerb

The Source Healthfoods

(Source: Facebook)

Smiths Alternative Cafe & Bar, Civic (New mostly-Vegan menu!)

Smiths Alternative

Original Post by Sarah Michelle Thomson

Attention lovely vegans!! Smiths is proud to present our MENU!! 90% (roughly.. I’m no mathematician) vegan and 100% delicious 😊 can’t wait to meet more of you guys and help you enjoy the tasty tasty goodness! ❤️

Original Post By Erin McKay, Manager, Smith’s Alternative Cafe and Bar

Hi everyone! If you haven’t already, you should come by Smiths Alternative, we are baking in the cafe, and have LOTS of vegan goodies! 🙂 we use Bonsoy in our coffees, and are looking for any and all criticisms and advice on what you’re looking for 🙂 we’re open 7am til late, so come check us out! xo

At the moment we’ve got wraps and sandwiches, I use nuttelex, and we will be working on expanding a bit more, but it’s mostly baked goods.  The chocolate tart in the top right is gluten free as well as vegan :).Smiths Alternative

Vegan Brownies @ Stripey Sundae,

Original Post by the owner of Stripey Sundae

I’m the owner of Stripey Sundae and the guy that makes everything here. I’ve been really impressed with the positive response you all have given me with the vegan ice creams, so I’d like to try doing a little more and doing vegan baked goods too.
I’ve just done a batch of vegan brownies, and I’m looking for suggestions of what else you think would go well with vegan ice cream?
Thanks!
Glen aka taco:)

Veganised Pizza @ Dominos, Mawson

vegan-pizza-from-dominos-mawson

Original Post by Nikaylah Deacon

Hey guys! I just bought this pizza from Domino’s Mawson and it’s amazing! So many toppings. I also spoke to the manager and he said that they aren’t allowed to stock vegan cheese, but if you bring in your own they’re more than happy to cook it on your pizza for you. He also said that if you let them know you’re vegan and want them to use a clean cutter to cut the pizza, they’ll do that too. Amazing customer service, highly recommend

 

Lisa’s Fruit Bread Recipe

fruit-bread-by-lisaIngredients
1/2 cup well mashed banana
1/2 cup grated apple
1/2 cup raw sugar
1/2 cup berries
2 tablespoons canola oil
1/3 cup soy milk
1 teaspoon vanilla essence
1 1/2 cups self raising flour (I usually do half wholemeal & half white)
Pinch of salt
Splash of hot water.

Method
Preheat oven to 180C
In a bowl whisk banana, sugar, oil, soy milk and vanilla essence.
Mix in apple.
Mix in flour and salt, don’t over mix but ensure no lumps. You may need to add a splash of hot water if the mix seems very thick.
Mix in berries.
Pour into a lined loaf tin.
Cook for around 45 minutes. Insert skewer into the center of the loaf, it should come out clean.

Nori Zad’s Happy Horse Sandwich Recipe

Happy Horse Sandwich by Nori By Nori Zad, Vegan ACT Member
Serves: 2

I stumbled on the Horseshoe Sandwich online one day – traditionally made of thick toast, a patty,  chips, and a “secret” cheesey sauce.  Need I say more! However, ever since I was little, the concept and idea of horseshoes has left me feeling uneasy and uncomfortable. Chips or no chips, this chippie monster didn’t want a bar of it. Couple this with watching a couple of beautiful videos by Ren Hurst (Riding on the power of others), I realised that my innate discomfort with horseshoes is indeed understandable and warranted.

As an ode to Ren Hurst, I present the Happy Horse Sandwich – a vegan take on toast, patty, chips and ‘secret’ cheesey sauce to go with.

Ingredients:
Patty
100g plain tofu
1 cup ground cashews
1 handful coriander finely chopped (reserve some leaves for garnish)
2 tsp chilli powder
2 tsp paprika
1 tsp cumin
1 garlic clove minced
pinch of salt optional

Chips
4 large potatoes
vegetable oil (non-palm)
salt or seasoning optional

Toast
4 slices of bread of your choice
Cos lettuce leaves
Pickles sliced

Secret cheesey sauce
1/2 cup cashews
1/2 cup nutritional yeast
juice of 1 lemon
2 tbsp water
1 tsp brown sugar or sweetener of choice
chilli powder
jalapenos to taste (‘hot’ tip thanks to Little Oak Sanctuary!)

Instructions:
Preheat the oven to 170 degrees Celsius, line two baking trays.

Wash, peel and slice potatoes into shoe string size. In a bowl, add sliced potatoes, seasoning and vegetable oil, mix to coat. Arrange potatoes in a single layer on baking tray. Bake until golden around 40 minutes, turning over half way.

In a bowl, add all the patty ingredients. Break the tofu up with your  hands (scramble). Mix until well combined.
Roll and shape the mixture with your hands into patties. Arrange on tray and bake until golden around 15 minutes.

In a blender, add all secret cheesey sauce ingredients. Blend until smooth in consistency, add a little extra water if needed.

Layer toast with cos lettuce, patty, and slices of pickle. Top with chips and zingy hot cheesy sauce. Garnish with chopped coriander.

Notes: Devour 🙂

If you would like to download or print the recipe click here:  Happy Horse Sandwich Recipe