Protein-Packed Vegan Meals | VeganMoFo 2017 Day Three

VeganMoFo 2017

Week One: Changing Vegan Perspectives
But where do you get your protein? Make a protein-packed meal.

This prompt gave me a chuckle: I devoted all of VeganMoFo 2014 to sharing meals that are high in some of the nutrients vegans get grilled about: calcium, iron, and — duh — protein. (Side note… gosh, that photo of Luna in the link above is squeezing my heart. My little baby girl. I miss her so much.)

So, protein. Although I briefly considered developing a brand-new, protein-centric recipe for today’s prompt, I decided instead to plumb the depths of the ol’ blog and share some older recipes that fit the bill. Let’s call it recycling. ;)

First, a few words about protein. (I’m also recycling (and retooling) these from a 2014 post).

Marinated Tofu Sandwich

Where do vegans get their protein?

The “But where do you get your protein?!” has a pretty simple answer: From nearly everything I eat. Here’s what the American Heart Association has to say on the matter:

“You don’t need to eat foods from animals to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs.” (1)

Still, protein-related myths abound. One oft-cited “fact” is that plant proteins are inferior to their animal-derived counterparts because they don’t provide all essential amino acids in a single source (and are thus called “incomplete” proteins). Based on this belief, some sources will say that you must consume all of your complementary proteins in a single meal to derive the full protein benefit, but that’s been disproven. Instead, as long as you eat a variety of proteins throughout the day, your body can take care of combining them. (2)

(For a further, more in-depth read, I highly recommend The Vegan RD’s primer on plant-based protein. Ginny Messina is a vegan treasure!)

How much protein do vegans need?

So — how much protein do you need? Not as much as lots of people think. Unless you’re very active, 10-30% of your calories should come from protein. (3) The USDA has tool for tailored nutrient recommendations here. I’ve done a few calculations, and I should be getting between 50 and 70 grams per day. What does that mean in real-world food terms? Well, half a block of tofu has around 18 grams, half a cup of tempeh has 15 grams, and half a cup of black beans has 20 grams. And those are just the protein powerhouses! Most of the incidental foods we eat contain at least a little protein, and those grams add up. For example, bagels often contain around 10 grams of protein. A small handful of almonds gives you around 4 grams. Eat a balanced, whole-food-heavy diet, and you should have little trouble meeting your needs.

Hearty, protein-rich vegan veggie stew // govegga.com

What are some protein-heavy vegan recipes?

Glad you asked! Why not try one of these?

Sources cited:

(1) http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Vegetarian-Diets_UCM_306032_Article.jsp 
(2) http://www.theveganrd.com/vegan-nutrition-101/vegan-nutrition-primers/plant-protein-a-vegan-nutrition-primer/http://www.cdc.gov/nutrition/everyone/basics/protein.html
(3) https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/

Note:

I’m neither a doctor nor a dietitian; please don’t treat my posts as medical advice! Consult a medical practitioner for specific medical or nutritional recommendations.

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Vegan Doughnuts Forever! | VeganMoFo 2017 Day Two

VeganMoFo 2017

Week One: Changing Vegan Perspectives
Junk food forever! It’s not all kale chips and chia seeds being a vegan – show us your fave vegan junk food.

Let it be known: I am a vegan — first and foremost, forever and always — for the animals. The environmental benefits come second, followed by human rights. A distant last? Health.

Look, I don’t doubt that a plant-based diet is heaps healthier than the so-called Standard American Diet. Anyone switching from consuming lots meat and dairy will probably experience health benefits. But do I believe that veganism will cure cancer/solve the alleged obesity epidemic (ugh)/guard its adherents against every disease? Hell no. Overblown health claims are, frankly, detrimental to the movement. If you promise a would-be vegan a life of perfect health and the reality doesn’t match up to that promise, how likely is she to stay vegan? Not very. Touting overblown health benefits is not an effective long-term strategy.

Plus, my veganism isn’t a diet; it’s a lifestyle that aims to reduce suffering. So, all this is to say that I love vegan junk food. Unashamedly. Do I indulge in it every day? No. My own body feels best and most in balance when I eat mostly whole foods, with lots of fruit and veggies. But that doesn’t mean I will not scarf down a bowl of ice cream or half a pan of apple crisp or yes, a large portion of a bag of Spicy Sweet Chili Doritos on a Friday night. (Yes, the latter is vegan. I know.) I might eat two or even all three of those.

However, I definitely do play favorites when it comes to vegan junk food. And my ultimate favorite will-drive-many-miles-to-obtain snack? Doughnuts. Delicious doughnuts. I used to think of them as the final frontier in vegan dessert, and craved them with a sugar-desiring hunger. (See this four-year-old post for proof of my obsession! And during VeganMoFo 2011, I talked about missing them. Ha!)  Nowadays, I am #blessed to have two vegan doughnut producers in somewhat-easy reach, and I indulge whenever possible. And I have changed my mind about the final frontier: It’s angel food cake. Sigh. I miss that stuff.

Three doughnutsSo, doughnuts. My all-time favorite doughnut-slinging establishment is Glory Doughnuts, which I mentioned here. Not only does this all-vegan joint bake up dozens of creative doughnuts (those are maple bourbon, the coconutty Chewbacca, and key lime pie in the photo), but they also serve savory breakfasts that just scream “Sunday brunch!” Think tofu fried egg sandwiches, fried cookie butter-filled French toast, PBR-infused Belgian waffles… ugh. Plus, it’s a woman-owned business, which makes me love it even harder. If this place were closer to me (it’s about 25 minutes away, in historic Frederic, Maryland), I would be sorely tempted to eat there all too frequently.

Donut Alliance treatsNow, a newcomer to the Maryland vegan doughnut scene:  Donut Alliance, previously mentioned here. I’ve only had their offerings once, but I was impressed. Clockwise from top left, that’s strawberry margarita, birthday cake, Samoa, and maple bacon. YUM. I really loved these light, fluffy doughnuts! Unfortunately for me, Donut Alliance doesn’t have a storefront and only sells their goods at Baltimore businesses. Baltimore is about an hour away, so my chances to indulge in these fried treats are few and far between. But I’ll take all the opportunities I can get!

Vegan Treats doughnutFinally, my #1 choice for cake-y doughnuts: the inimitable Vegan Treats. Is there anything this mecca for sweet-toothed vegans can’t do?! VT is about a three-hour drive away, and I’ve only been there once (for my birthday!) BUT, our local Loving Hut (which is about 45 minutes away, in Falls Church), frequently has VT desserts on offer. That’s where I picked up the doughnut pictured above (and discussed, in great detail, here.) I used to brave the massively long Vegan Treats line at D.C. VegFest to get my fix, but now I’d rather just get some pho at Loving Hut and wrap it up with a VT dessert. ;)

Alas for me, I’ve never been to Dunwell or Voodoo or any of the other big-name vegan doughnuteries. One day. In the meantime, I’ll stick to my local faves. I also just became the proud owner of six individual doughnut ring pans and so far have made one baked chocolate doughnut recipe. It was… just OK. I think, at the end of the day, I’d prefer a deep-fried, totally unhealthy, professionally made doughnut. But if you’re open to homemade goodness, here are some recipes that look pretty good to me:

So. What’s your favorite vegan indulgence? And what’s the best purveyor of vegan doughnuts near you?

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Roasted Harissa-Tahini Cauliflower Wrap with Peppers and Lime Slaw | VeganMoFo 2017 Day One

VeganMoFo 2017

Week One: Changing Vegan Perspectives
Re-inventing the veggie option: Think of a boring, bog-standard veggie option like nut roast or risotto and give it a makeover.

It is, perhaps, one of the most dispiriting events to experience while dining out as a vegan. You’re at a restaurant that touts itself as vegan-friendly. The menu arrives, and your eye runs down the page, looking for that familiar V or a little leaf-shaped icon. Finally, towards the end of the list, you find the mark… only to see it paired with an abysmally un-creative item. It’s a portobello mushroom wrap or penne with red sauce or, alas, a roasted veggie wrap. You sigh and order it anyway.

We’ve all been there, right? We’ve all put on a smile when facing the waiter or our omnivorous dining companions, pretending we’re totally fine with the laziest and most boring vegan option imaginable. But inside, WE ARE NOT FINE. Is it too much to ask for a creative, thoughtfully prepared and executed vegan dish?! When the internet and hundreds of vegan cookbooks are bursting with inspiration, it’s disappointing that chefs and restaurant owners rely on tired veg staples from the ’90s.

Perhaps that’s why I love today’s prompt: It gives us all the chance to take one of those tired staples and breathe new life (and deliciousness!) into it! I opted for that hated roasted veggie wrap, an option particularly despised by my partner Steven. In lieu of bland roasted veggies, a tasteless tortilla, and — god forbid — hummus, my vegan roasted vegetable wrap relies on a battery of flavor-packed elements. I start with a homemade garlic-cumin flatbread, spread with a little harissa mayo. In it, you’ll find:

  • Harissa-tahini roasted cauliflower with lime (inspired by the charred cauliflower starter at True Food Kitchen in Bethesda, Maryland)
  • Simple but flavor-packed roasted banana peppers
  • A clean, crisp, simple lime cabbage slaw

Vegan Harissa-Tahini Cauliflower Wraps // govegga.com

Now, let’s be clear: This does require a bit more work than dumping some hummus on a tortilla, stuffing it with quick roasted veggies and calling it a day. But each element is relatively simple to pull together, and you can make any of them ahead of time to assemble on the fly. (The flatbread wraps are best fresh, however!) Eat it hot, warm, cold, or anywhere in between, and up the harissa content to meet your personal spice threshold.

Roasted Harissa-Tahini Cauliflower Wrap with Peppers and Lime Slaw

Makes 6

For the lime slaw

  • Half head green cabbage, sliced into thin strips
  • 1/4 cup lime juice
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
For the harissa-tahini cauliflower
  • 1 head cauliflower, chopped into small, bite-sized pieces
  • 1/4 cup tahini
  • 1 tablespoon harissa paste
  • 3 tablespoons lime juice
For the roasted peppers
  • 3-4 banana peppers or other peppers of your choice, sliced into thin strips
  • Drizzle olive oil
For the garlic-cumin flatbread wraps
  • 1 cup white whole wheat flour
  • 1 cup unbleached all-purpose flour
  • 1 tablespoon baking powder
  • 2 teaspoons garlic powder
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/2 cup aquafaba
  • 1/4 cup nondairy milk
  • 1 tablespoon oil
For the harissa mayo

Method

Preheat the oven to 425˚F.

First, make the slaw. Mix the shredded cabbage with the salt, sugar, and lime juice, and use your hands to coat thoroughly. Set aside while you prepare the rest of the ingredients.

Next, prepare the veggies. Put the sliced peppers on a baking sheet, then drizzle them lightly with oil and sprinkle with salt. Whisk the tahini, harissa, and lime juice in a small bowl, and then toss this mixture with the cauliflower in a larger bowl. Pour onto a prepared baking sheet (either lightly sprayed with oil or lined with parchment). Put both pans or trays of veggies into the oven and roast for 25 minutes, stirring occasionally.

While the veggies are cooking, prepare the flatbread. In a large bowl, mix the dry ingredients (flour to salt). Whisk together the aquafaba, milk, and oil in a smaller bowl, then add to the dry ingredients. Using a wooden spoon or spatula, mix the wet into the dry until combined, adding extra flour if the mixture is sticky. Dump the dough onto a floured surface and knead a few times. Divide the dough into six balls. Pour a little oil into a nonstick or cast-iron pan and heat it to medium-low.

(At some point while you’re working on this, the veggies will be done. I like them soft and a little blackened, but you can cook to taste. Remove from the oven and set aside. You want them warm but not hot when you eat.)

While the pan is heating, use your hands or a rolling pin to roll one dough ball into a rough circle or oval, about 4 inches in diameter. (I like to roll them out one at a time; I’ll roll one while the other is cooking. If your pan can accommodate more than one flatbread at a time or you prefer to roll them all out in advance, that’s fine too.)

When the pan is heated, add the first flatbread and cover the pan. Cook for 2-3 minutes, until the pan is steamy and the bread has a few bubbles. Remove the cover and flip, cooking the other side for another 2-3 minutes until cooked through. Repeat for the remaining flatbreads.

When all flatbreads are cooked, mix up mayo and harissa to taste and assemble your flatbread sandwiches. Start with a layer of harissa mayo, then top with the lime slaw. Add roasted peppers and cauliflower, gently fold the flatbread, and eat!

PIN IT

Vegan Harissa-Tahini Cauliflower Wraps // govegga.com

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