Need advice from veggies, please

[Stephanie0523]

OK, I'm becoming a vegetarian on a trial basis. I'm flirting with the idea. I've not had any meat since Saturday, and I don't miss it at all. However, I think I'm missing the protein. I never have been a big meat eater. I did eat grilled chicken in my salads, but no longer.

I'm not going to go vegan. I still bake with eggs and though, I have cut back on milk (which I love), I don't think I can cut it out fully. I don't even think I'm going to fully give up fish. So, perhaps I'm becoming a pescatarian.

I'm trying this out for health reasons more than ethical reasons, though I'm about to start reading Alicia Silverstone's Kind Diet book so that I'll be more aware of the ethical AND health consequences.

My question (finally, right?) to you veggies out there is: What are some complete proteins that I can incorporate in meals? What I read online is kind of conflicting. I had a bad experience with tofu once and can't stomach it now, so that's out. Any other suggestions??

 

[mspina]

I eat a lot of beans for protein, as well as nuts. And if you are keeping eggs and fish, you really shouldn't have a hard time finding protein sources. I've been reading that the whole "food combining" for vegetarians to get a complete protein at each meal is unnecessary - as long as you eat a varied assortment throughout the day you'll get plenty.

 

[kathryn]

Some sources of complete veggie proteins:
hemp seeds (good on salads, blended with water to make 'hemp milk' as a base for soups or smoothies, mixed with equal parts nutritional yeast and a bit of salt to make a cheese-like sprinkle)

buckwheat (soak raw buckwheat and germinate for just a few hours. Use as cereal)

goji berries

quinoa (nice to use for tabouli's or pilafs or cereal)

 

[PhyllisG]

Quinoa! Love this. There is a book titled Becoming Vegetarian--forget the author's name--that offers a lot of nutritional info. Check your library. If you are eating eggs and fish I don't think getting enough protein is going to be a problem.

 

[Afreet]

I usually have a shake/smoothie thing for breakfast (my post-workout meal) that includes Vega or Sun Warrior, both vegan protein supplements (hemp/pea and brown rice proteins, I think). Both of these really taste different than other whey or casein-based powders. I don't care for them alone or mixed with water, but I think both are delicious mixed with frozen fruits and almond milk.

I eat almonds & pumpkin or sunflower seeds on salads, and eat snacks of veggies & hummus or apples with almond butter (or almond butter on Ezekiel toast...yum), and I make a lots of soups & such that include beans, lentils, and tempeh. I also really like to add chia seeds to all kinds of things - more for their Omega 3s than protein, but they're a solid protein source as well.

All in all, it's really not a big deal to get enough protein on a veg*n diet, and you get the benefits of loads of vitamins, minerals, phytonutrients, and delicious goodness as well as just feeling terrific all the time.

 

[kathryn]

Tempeh.
How could I forget that one?
(Even if you have some problems with soy, tempeh--a cultured soy product--is often more easily tolerated). I have a recipe for mock "chicken-or-the-egg salad" in my blog (I call it that because it kind of reminds me of chicken salad and egg salad---but I haven't had either for a way long time, so maybe not!)

 

[Stephanie0523]

Thanks, guys! I love quinoa. Forgot that was a protein! I had no idea that buckwheat and gogi berries were too. Wow. I'm pretty sure I can't do tempeh. I have a problem with tofu's texture, and "mock meat" things (except for soy crumbles in my chili, love those). If tempeh is the same texture as tofu, forget it!

Thanks again for all of the suggestions!! This should be a fun experiment that may turn into a total lifestyle change.

One more question, though: Did your loved ones kind of mock you when you gave up meat? My DH is fine with it, but my mom and dad looked at me like I had three noses when I told them I was toying with the idea. And I'm not even going the vegan route. Wonder why it has such a stigma?

 

[PhyllisG]

My family kind of drifted around to becoming veg themselves--very quietly. I don't mention it to anyone outside of the people I actually live with and cook for. I don't hide it but I don't mention it either unless someone else brings it up. Usually I get a positive response basically along the lines of they have been thinking about it also.

 

[NY25]

Don't give up on tofu yet. It could just be how it was prepared. Get the firm or extra-firm variety. Take it out - cut it in half as though it were a book. Lay the two slices on a plate with a couple sheets of paper towel. Place a couple more sheets over it and another plate with something heavy on it. Leave it sit for about 15 minutes. This will remove the extra water and will give the tofu more density. Then, grill it! YUMM!!!!!!
Try that before graduating to other preparations or softer varieties. Although you can easily use silken tofu in place of yogurt in a smoothy or any "creamy" sauces.

I second quinoa. Love the stuff. Beans. Dairy, of course. And Google vegetables and protein. You'd be surprised by the level of protein in some veggies.
Barilla just put out a new brand of pasta called PLUS. It has a higher protein content.
It has flax and ground chickpeas in it and it's delicious!

A few good cookbooks/sources: any Moosewood Collective books; anything by Peter Berley; Vegetarian Times magazine.

Welcome. You're going to love it here!!!!

 

[Afreet]

One more question, though: Did your loved ones kind of mock you when you gave up meat? My DH is fine with it, but my mom and dad looked at me like I had three noses when I told them I was toying with the idea. And I'm not even going the vegan route. Wonder why it has such a stigma?

I think some omnivores feel judged, especially by vegans - and it's hard, as a vegan, to explain that while yes, I do wish that everyone would become vegan, I wasn't born vegan and I know that it's hard (and to some extent, not very appealing) to break away from food customs and I don't think omnivores are bad people.

Plus, I think if one isn't familiar with many of the reasons people explore vegetarianism (health, ethical reasons, etc), it seems pretty crazy. I remember the first time I heard of veganism, I thought it sounded COMPLETELY BONKERS. I just couldn't imagine what was left to eat after I heard about all the restrictions.

I encounter all kinds of reactions, but I try to be open to questions and have learned to roll with the the harsher criticism. I'm happy (and healthy) and I don't mind if a few people think I'm nuts. And yes, my parents think I'm nuts, too, but they've learned to deal with it.

 

[Afreet]

Tempeh.
How could I forget that one?
(Even if you have some problems with soy, tempeh--a cultured soy product--is often more easily tolerated). I have a recipe for mock "chicken-or-the-egg salad" in my blog (I call it that because it kind of reminds me of chicken salad and egg salad---but I haven't had either for a way long time, so maybe not!)

Tempeh also works great for chili. And I love the Curry Tempeh Salad at Whole Foods...I wish I could figure out how to replicate it at home, but alas, all my attempts fall a bit short.

 

[TXGin]

I have been a vegan for 3 months now in hopes of preventing a recurrence of cancer. My husband has been doing this with me and we both love it. No meat or dairy for either of us and I also gave up sugar. He can have tofu, but I cannot. Our protein comes from beans, nuts, nut butters and whole grains. You need at least 3 servings of legumes and at least 6 servings of whole grains a day, as well as fruits and veggies, of course.

Good luck!

 

[wendy loo]

Gin and anyone else, I'd be interested to hear more details from you, if you have the time and don't mind. I'm at risk for breast and ovarian cancer, and I'm currently reading Anti cancer: A New Way of Life by David Servan-Schreiber. I feel like I know what to eat, but I'm wondering if I'm missing something, because I'm not feeling very energetic or healthy...

I stopped eating meat 3 months ago, though I rarely ate much red meat or pork anyway. I have occasionally eaten tofu, but I want to limit that as it is sometimes not encouraged for those at risk for ovarian and breast cancer. I eat beans mixed with various vegetables or blended into spreads/dips.

I cut out milk last week. I only have milk with cereal (organic shredded wheat--the only ingredient in it is wheat) in the morning, so I've replaced that with almond milk (though it's Blue Diamond and seems to have more ingredients in it than I'd like. I should probably make my own, but I use so little I'm not sure right now.) I do still include other dairy products (an organic cheese stick pretty much every day with fruit as a snack; organic cottage cheese on occasion; a small amount of organic yogurt mixed with frozen fruit as a smoothie. I don't necessarily trust organic companies when it comes to dairy products--I'm doing this for ethical and health reasons...

For grains I'm eating organic quinoa, organic brown and other colored rice, organic whole grain cooked cereals like steel cut oats or wheat bran. I eat whole grain pasta. I love split peas and lentils as well, and love soups in the colder months. I guess I could make salads with those in the warmer months...

I like to have sandwiches with homemade hummus and broccoli sprouts, tomatoes, cukes, basil, spinach... But finding bread that is high in fiber and not full of a bunch of chemicals is hard for me. Any suggestions?

I eat a ton of fruits and vegetables (I try to get organic, but it's not always possible), and am thinking of getting a Vita-Mix to start adding more leafy greens, which I think I'm lacking. I eat strawberries, blueberries, raspberries, bananas, kiwi, mango, pineapple, peaches, plums, apples, cherries... For vegetables: tomatoes, cucumbers, zucchini, broccoli, asparagus, peas, carrots, cauliflower, celery, garlic, spinach, various types of lettuce, sweet potatoes, avocados, etc... I try to get a good variety in, as I've read that mixing things up is important.

The weird thing is, I have felt sick over the past three months. Lots of headaches, 2 sinus infections, I have a fever today, I'm tired a lot... Here I am eating extremely healthfully and I'm feeling like crap! Do you see anything listed above that I might be doing wrong?

Thanks,
Wendy

 

[Stephanie0523]

I like to have sandwiches with homemade hummus and broccoli sprouts, tomatoes, cukes, basil, spinach... But finding bread that is high in fiber and not full of a bunch of chemicals is hard for me. Any suggestions?

That sandwich sounds so good!! I'm totally swiping that idea! I love spouts and never buy them. I love love love hummus and basil and spinach. YUM! As for the bread, I eat Ezekiel bread. It's very good. I also LOVE Ezekiel English muffins. I eat one nearly every day for lunch with a little natural pb, ground flax seeds and a dab of honey. YUM. If you've never had it, it's very different from other breads. Very nutty and earthy tasting. I just love it.

Sorry you've not been feeling well! Hope you feel better soon!!

 

[morningstar]

I've been reading that the whole "food combining" for vegetarians to get a complete protein at each meal is unnecessary - as long as you eat a varied assortment throughout the day you'll get plenty.

I've heard that (from Kathryn umpteen times) as well, and here's why I don't believe it: you body doesn't hold onto/store protein for longer than a couple of hours; you have to keep taking it in throughout the day. So why would your body hold on to incomplete proteins throughout the day enough to combine them into complete proteins? I truly think that a bunch of vegans got together one day and tried to figure out how to sell veganism to the world, realized the stumbling block that having to combine your proteins is for many people and just decided to tell everyone they don't have to do it. I don't buy it, and yep, it's the reason I won't go vegan. Also because cheese, eggs and ice cream are nummy.

 

[morningstar]

One more question, though: Did your loved ones kind of mock you when you gave up meat?

It used to be when I would go out west to visit that I would be looked at like I had three heads for being vegetarian. The restaurants would put bacon in their salads and not even think to mention it!

The flip side is, yesterday I was walking up Yonge Street and there was a "NO MEAT" protest. I ignored them because they had gross pictures on signs that would turn my stomach and one guy protesting started calling me out because I was ignoring them. I told him I'm already a vegetarian and that I don't want to see that stuff and kept walking. The meat industry is gross and it's the reason I became a vegetarian, so I should get a pass, right?

 

[Afreet]

I've heard that (from Kathryn umpteen times) as well, and here's why I don't believe it: you body doesn't hold onto/store protein for longer than a couple of hours; you have to keep taking it in throughout the day. So why would your body hold on to incomplete proteins throughout the day enough to combine them into complete proteins? I truly think that a bunch of vegans got together one day and tried to figure out how to sell veganism to the world, realized the stumbling block that having to combine your proteins is for many people and just decided to tell everyone they don't have to do it. I don't buy it, and yep, it's the reason I won't go vegan. Also because cheese, eggs and ice cream are nummy.

As much as I love the idea of a secret cabal of vegans conspiring to lure everyone into their protein-deprived clutches, protein combining really really was a pretty minor blip on the nutritional radar - it came up in "Diet for a Small Planet" and has since been discredited and the American Dietetic Association (not a bunch of vegans) now maintains that even vegans can stay healthy without nitpicky food combining. Really!

I don't imagine that this will suddenly make you give up dairy, or even change your mind about protein - I would imagine if we Googled "complete versus incomplete proteins" we could each identify hundreds of sources that argue one way or the other.

I'm not a nutritionist, but I have consulted several at various times over the last few years (recommended by my endocrinologist) and they all agree that there was never any scientifically-tested basis for the protein-combining thing. And I figure since I am healthy, capable of building muscle and performing athletically, and haven't died or developed some sort of dire nutritional deficiency, they must be right.

 

[hiitdogs]

I've heard that (from Kathryn umpteen times) as well, and here's why I don't believe it: you body doesn't hold onto/store protein for longer than a couple of hours; you have to keep taking it in throughout the day. So why would your body hold on to incomplete proteins throughout the day enough to combine them into complete proteins? I truly think that a bunch of vegans got together one day and tried to figure out how to sell veganism to the world, realized the stumbling block that having to combine your proteins is for many people and just decided to tell everyone they don't have to do it. I don't buy it, and yep, it's the reason I won't go vegan. Also because cheese, eggs and ice cream are nummy.

I am just wondering where you get from that the body doesn't hold on to protein for longer than a couple of hours? Biochemistry 101 is that protein is broken down into amino acids and then released into the blood stream. The mere digestions of protein in the digestive tract doesn't mean that it leaves the body. Your theory is a little flawed there.

As to a bunch of vegans getting together and sell veganism to the world, I would say the opposite is true. The ones with the deep pockets are the meat and dairy industry associations and they sure as heck spend a lot of money to convince us that we need to eat more meat and dairy. There is not much money in promoting fruits and veggies unless we are talking corn and soybeans and GMOs.

Stephanie, I still eat fish and seafood but no meat, eggs and dairy. I eat a lot of fruits and veggies, lots of leafy greens, quinoa, lentils, hummus, etc but I don't pay much attention to "proper" combining. My thought is that I don't see any chimpanzees in the wild running around with a calculator, checking if their protein intake is sufficient, or if they need to cut back on their carbs on any given day. And most of them look pretty darn good. I just make sure that I eat a wide variety of foods. I feel really good and my bloodwork is great.

I think a book that may be helpful is Natalia Rose "The Raw Food Detox Diet" (it's not all raw food, by the way) and she gives different options and transition levels.

 

[hiitdogs]

Gin and anyone else, I'd be interested to hear more details from you, if you have the time and don't mind. I'm at risk for breast and ovarian cancer, and I'm currently reading Anti cancer: A New Way of Life by David Servan-Schreiber. I feel like I know what to eat, but I'm wondering if I'm missing something, because I'm not feeling very energetic or healthy...

I stopped eating meat 3 months ago, though I rarely ate much red meat or pork anyway. I have occasionally eaten tofu, but I want to limit that as it is sometimes not encouraged for those at risk for ovarian and breast cancer. I eat beans mixed with various vegetables or blended into spreads/dips.

I cut out milk last week. I only have milk with cereal (organic shredded wheat--the only ingredient in it is wheat) in the morning, so I've replaced that with almond milk (though it's Blue Diamond and seems to have more ingredients in it than I'd like. I should probably make my own, but I use so little I'm not sure right now.) I do still include other dairy products (an organic cheese stick pretty much every day with fruit as a snack; organic cottage cheese on occasion; a small amount of organic yogurt mixed with frozen fruit as a smoothie. I don't necessarily trust organic companies when it comes to dairy products--I'm doing this for ethical and health reasons...

For grains I'm eating organic quinoa, organic brown and other colored rice, organic whole grain cooked cereals like steel cut oats or wheat bran. I eat whole grain pasta. I love split peas and lentils as well, and love soups in the colder months. I guess I could make salads with those in the warmer months...

I like to have sandwiches with homemade hummus and broccoli sprouts, tomatoes, cukes, basil, spinach... But finding bread that is high in fiber and not full of a bunch of chemicals is hard for me. Any suggestions?

I eat a ton of fruits and vegetables (I try to get organic, but it's not always possible), and am thinking of getting a Vita-Mix to start adding more leafy greens, which I think I'm lacking. I eat strawberries, blueberries, raspberries, bananas, kiwi, mango, pineapple, peaches, plums, apples, cherries... For vegetables: tomatoes, cucumbers, zucchini, broccoli, asparagus, peas, carrots, cauliflower, celery, garlic, spinach, various types of lettuce, sweet potatoes, avocados, etc... I try to get a good variety in, as I've read that mixing things up is important.

The weird thing is, I have felt sick over the past three months. Lots of headaches, 2 sinus infections, I have a fever today, I'm tired a lot... Here I am eating extremely healthfully and I'm feeling like crap! Do you see anything listed above that I might be doing wrong?

Thanks,
Wendy

Wendy,

if you are at risk for ovarian or breast cancer you need to cut out all milk and dairy products! Your symptoms of headaches and sinus infections also point to possible allergies to dairy. I would try and cut out dairy totally for 30 days and see what happens.

I just responded in another thread about the problems with dairy and my hesitation to stop eating my beloved Fage yogurt and cheese. What I found was that after I eliminated any and all dairy from my diet my recurring sinus infections and headaches disappeared. I have more energy and I am rarely ever sick.

I was diagnosed with breast cancer in 2008, I had surgery but decided to forego conventional treatment against the advice of conventional oncologists and went the naturopathic route which included a change in diet. I don't know what your questions are but I feel free to PM me, I don't mind sharing what I found helpful and what changes I had to make.

 

[Stephanie0523]

I'm loving all of these responses! I got my Kind Diet book in the mail today. Yes, it's by Alicia Silverstone, but it's such a good book! I'm really enjoying it. And the recipes in it are very yummy looking. I can't wait to dive in. I'm not planning on doing the diet, but it's just very informative. She's vegan and the book promotes vegan lifestyle. So who knows, maybe some day. But I doubt it. I love my fish and cheese. And at Thanksgiving, I love my beloved turkey. (Sorry, guys.) I just have had the urge lately to try to eat as natural as possible. I wish my kids would follow suit. They don't like meat, but they don't like veggies either. Maybe I'll lead through example...

Again, I'm loving all of the support here! Thanks for not judging me for only dipping my toe in to test the waters. There are some who believe that vegetarianism is an all-or-nothing deal and can be harsh critics of those who don't fully commit, but you guys have been very kind.

This should be a fun adventure!