Ingredients

L'articolo EASY VEGAN RECIPE: Ratatouille proviene da OIPA.

About the atrocities to which hens and chicks of both sex daily go through, we have already discuss here: http://www.oipainternational.org/eggs-and-hens/.
Anyway, there are other aspects about these animals that the majority of people ignore.

• Chicken is the common name we use to describe the animal in picture 1. However, the binomial nomenclature is Gallus gallus domesticus o Gallus sinae.
• It is a domesticated bird, as well as the most common bird on earth.
• During the XX century, chickens were hybridized with different wild species. Mostly in order to get the male fatter in less time, or to obtain more productive laying hens.
• Chickens are not able to fly, even if the lighter can do it for short distances or to jump a fence or on a branch.
• Chickens can be divided in different races. There are many different ways in which is possible to classify them. The most common is surely according to the country of origin, anyhow other sorting are linked to the reason for which the animals are bred, according to the weight or the dimensions.
• Domesticated chickens have always been bred for different purposes: meat, eggs, feathers, cockfights, religious, sports or ornamental reasons.
• Chickens are omnivores. I mean, really omnivores: they do not go to the supermarket to buy packed worms. If they have the possibility to scratch about in a garden, they will look for worms and other insects, hunt them and finally eat them. Moreover, they enjoy seeds.

A peculiarity of this animal is that it swallows sand, small stones and mineral grains. This instinctive behaviour is because chicken have no teeth, so this small debris helps the animal’s digestion.

• In nature, chickens may live from five up to 11 years, according to the race. The oldest chicken died, according the Guinness World Record, at the extraordinary age of 16 years.
• Chickens are gregarious birds, which means they live in groups and are able to distinguish between family members and unrelated individuals. Some hens behave like dominant, establishing a clear “pecking order”. In consequence, these hens enjoy priority access to food and to the choice of the place to nest. Take away a rooster or a hen from the group means to destroy the hierarchy, and this imply that the remaining elements will seek a way to escape from the disorganization. Otherwise, the addition of new individuals, especially if young, to a pre-established group can lead to aggression or violence. 

Ok, maybe the first three or four information are just technicalities… I mean, who really cares about the Latin name of the chicken? That’s right.      
Indeed, the real aim was thinking about how animals that realize complex hierarchical structures must feel when imprisoned in tiny cages, with their beak cut, without the possibility to feel the love of the mother hen, to enjoy the warmth of the sun, the breeze on the feathers or to walk in the grass…

When the death is the only painkiller available for animals, this means that something in our society went deeply wrong. And it is our duty to fix what is wrong. Together is possible.

Give a chance to the future: GO VEGAN.           
Learn more: http://www.oipainternational.org/veg/

L'articolo WORLD EGG DAY: not eggxactly what one would expect proviene da OIPA.

Firstly, remember that your friends/parents/relatives were not doctors before you turned vegans, so they are not doctors now. Only a doctor can tell you about possible vitamin deficiencies. Moreover, he/she can tell you, only after your blood exams show real problems: so do not be discouraged by psychological terrorism! It is true and important to keep yourself in good health, so take a blood test to be sure everything is fine.

Secondly, remember that vegan diets are able to provide all the necessary vitamins in adequate quantities to the nutritional requirements. With the sole exceptions of vitamin B12, that must be assumed through a bacterial source supplement, (see: http://www.oipainternational.org/where-do-you-get-your-b12/) and vitamin D.

…yeah, yeah. However, are there only two vitamins? Of course not. Anyway, non-vegans refer only and exclusively to B12. And this is quite absurd! Why? Because vitamin B12 is not just a vegan problem!

Indeed, vitamin B12 is not produced by plants or by animals. In nature, bacteria present in the soil produce vitamin B12, and then plants contain B12 thanks to bacterial contamination. As long as we do not live anymore in the state of nature, we usually accept the basic hygienic practices, which impose to wash the vegetables right before eat them. In addition, the same principle applies for the animals: they are grown in intensive farming, so are fed with fodder added with fortifying agents.

So: what is the point of killing animals that are fed with B12 supplements? Why just don’t eat fortified food? Or directly B12 supplements? Until now, I have found no answers that can justify the holocaust humans are imposing on animals.

Let’s pass to other important vitamins:

Vitamin A has antioxidant properties; it is essential for the view, the tropism of body tissues and the immune system. This vitamin is found primarily in yellow/orange-coloured fruits and vegetables. Vegans usually take it in greater quantities than omnivores.

Vitamin B1 (thiamine) is essential for the production of energy and for the muscular and nervous functioning. Vegan diets are rich in this vitamin, which is abundantly present in whole grains.

Vitamin B2 (riboflavin) is linked with many enzymes of the organism. This vitamin can be found in whole grains, broccolis, mushrooms, peas. Vegans assume it in sufficient amount.

Vitamin B3 (also known as PP or niacin) is fundamental for other organism functions, as shown by a deficiency of it, which lead to pellagra. The major symptoms of this latter are dermatitis, dementia and diarrhoea. Vitamin B3 can be found in good levels in whole-grain cereals, so vegans quite never have problems with it.

Vitamin B5 (pantothenic acid or vitamin W) can be found… everywhere! Brewer’s yeast, wheat’s bran, sesame seeds, sunflower seeds, soy, dry peas, raw molasses, integral flour of Saracen wheat and in the vegetables. Quite impossible to have B5 deficiencies!

Vitamin B6 (pyridoxine) is essential for the integrity of the nervous system. Like the other vitamins of group B, it can be found in whole-grain cereals.

Vitamin B9 (folic acid) is required for cellular reproductive functions. A deficiency can cause anaemia during pregnancy and, in consequence, birth defects. This vitamin is abundantly contained in vegetables (broccoli, asparagus, oranges, legumes, etc.), so that its intake by vegans is higher than the omnivores’ one.

Vitamin H (biotin), which still has unknown metabolic functions, is contained in grains, soybeans, tomatoes, peanuts and brewer’s yeast. Vegans consume adequate amounts of it, and probably more than omnivores.

Vitamin C (ascorbic acid) in addition of being a potent antioxidant, is required in keeping the immune system and connective tissue intact. It is contained only in plants and especially in fruits (the fruit par excellence is surely oranges) and vegetables. Vegans assume far higher amounts than omnivores.

Vitamin D is necessary for the wellness of bones, but it is independent from one’s diet. See: http://www.oipainternational.org/vitamin-d-the-sun-related-vitamin/

Vitamin E (tocopherol) is a powerful antioxydant, which prevents the action of free radical, and so the aging of all organism. It can be found in vegetable oils, sweet potatoes, cabbage, hazelnuts and other vegetables.

Vitamin K rules the synthesis of certain factors of blood coagulation. Deficiencies (which increase the risk of bleeding) are very unlikely under normal health conditions for any kind of diet. This vitamin is present in large amounts in leafy green vegetables, as well as being synthesized by gut bacteria.

So, as we can see, developing vitamin deficiencies is quite difficult for a vegan with an appropriate and balanced diet. Anyway, whenever feeling down, tired… a blood test can mark the difference between a heavy life and a joyful one.

CHOOSE LIFE FOR ALL, INCLUDING YOURSELF.

CHOOSE VEGAN.

Author

Paola Colombo

L'articolo VEGANISM AND VITAMIN DEFICIENCIES proviene da OIPA.

• 120 g of couscous
• 150 ml of vegetable broth
• 1 tbsp of turmeric
• 200 g of mushrooms
• 1 clove of garlic
• 3 nuts
• White wine
• 1 small carrot
• 1 yellow pepper
• 1 red pepper
• 1 eggplant
• 1 celery
• ½ shallot
• chili powder
• parsley
• mint
• ½ bunch of spinach
• extra virgin olive oil

Wash all the vegetables, peel the carrots and then cut into small pieces. Do the same for the celery.

Cleanse the mushrooms, cut them into slices if they are small or reduce their size, if bigger.

In a pot, put a tablespoon of extra virgin olive oil; chop the shallot and put it, along with the garlic, in the pot. Fades with white wine.

Add the carrot, the celery, mushrooms and a pinch of red pepper. Cook for 10 minutes or so. If necessary add some water; and, in the end of the cooking, the spinach (after washing them carefully!). The cooking will be completed in two minutes.

Add the turmeric to the broth and bring it to boil.

Put the broth in a bowl, and spill the cous cous gradually, like the rain: the right proportion is 80 : 100, so for every 80 grams of cous cous you need 100 millilitres of broth. I usually use 320:400, in order to have leftovers for the following day!

Wait until all the broth has been absorbed by the cous cous… and then shell. Use the hands to make this passage easier: it is fundamental that all the grains of the cous cous are divided, or it will not be that good once in the dish.

Mix the divided grains of cous cous with mushrooms and vegetable, heat them for a minute (but in summer, without mushroom, this recipe can be eaten even cold). Add the coarsely chopped nuts; sprinkle with parsley and add a few mint leaves.

Bon appetite!

Ingredients may vary according to personal taste and seasonality, so… Hone creativity and try different options.

Author

Paola Colombo

L'articolo RECIPE: COUS COUS WITH MUSHROOMS AND VEGETABLES proviene da OIPA.

To be clear: VITAMIN D is a group of pro-hormones consisting of five different fat-soluble vitamins: vitamin D₁, D₂, D₃, D₄ and D₅. The two most important forms in which vitamin D can be found are vitamin D₂ (ergocalciferol) and vitamin D₃ (cholecalciferol). The latter (D₃), derived from cholesterol, is synthesized in animals, while the former (D₂) is of vegetable origin.

What are the principal functions of this vitamin?
Firstly, the stimulation of absorption of calcium and phosphorus, two important elements for the right development and maintenance of bones, through the intestine; secondly, the adjustment, in synergy with parathyroid hormone, of plasma levels of calcium; and thirdly, the maintenance of an adequate mineralization of the skeleton, depositing the calcium in the bone tissue.
Moreover, recent studies have discovered a link between good level of this vitamin and a “protection” against cancer, through its anti-proliferative effects and the regulation of apoptosis, the programmed cell death. Right level of vitamin D is connected to a reduced incidence of multiple sclerosis, too; and lastly, a shortage of vitamin D has been discovered to be associated with higher level of depression.

Well, the importance is ascertained. So, where do we find this fundamental vitamin?

In food? Yes… but probably not the right quantity! Indeed, there are vegan options (as well as non-vegan ones), but all are not able to guarantee the assumption of the daily needed level of the vitamin.
The vegan ones are principally three:

1. FRESH MUSHROOMS: portobello, maitake, morel and shiitake mushrooms are all high in vitamin D, and, if exposed to the sun for few minutes before eating them… well, their content increases!

(Learn more about mushrooms: https://www.oipainternational.org/mushrooms/ )

2. FORTIFIED SOY, ALMOND, RICE, …MILK: in this case is important to check the label, because not all milks are fortified. Anyway, if one is not, just jump it and look for another one. The same hint holds for yogurt, tofu…

https://www.oipainternational.org/vegetable-milk/

3. Salad, especially arugula, radicchio, including cabbage and broccoli: all the green leaf, grown in the sunlight. These ones must be consumed fresh, without cooking them, and avoiding or limiting the use of salt and vinegar, which reduce the absorption of vitamin D.

If the right quantity of vitamin D is not obtained by diet… why are people all over the world still in good health? The answer to this question is… THE SUN. No, not the British tabloid. The celestial body that allows life on earth… that sun!               
According to the Vitamin D council: “The two main ways to get vitamin D are by exposing your bare skin to sunlight (ultraviolet B, UVB) and by taking vitamin D supplements. You can’t get the right amount of vitamin D your body needs from food.”[1] The human body is designed to produce vitamin D₃ when exposed to the sunlight, and so sunbathing is not just relaxing and a way to make yourself more tanned, but a healthy habit, too. To be honest, this cannot be an excuse to plan a trip or a journey: the process of turning UVB in vitamin D happens very quickly: just 15 minutes per day for a fair skin, or an hour or two for the darker ones.

The amount of vitamin D your body produces from exposing to the sun depends on different factors:              
First, the hour of day à more vitamin D in the middle of the summer days: in the earlier and later hours (or during the winter), the atmosphere blocks the UVB.          
Second, the place you live à closer to the equator, easier to produce vitamin D during all the year.    
Third, the colour of your skin à pale skins make vitamin D more quickly than darker skins.      
The skin you expose à more skin (without sunscreens) means more vitamin D your body will produce.

Because vitamin D₃ is both fundamental and not vegan, neither in food nor in supplements, sunlight is a gift from nature. Use it responsibly… and GO VEGAN.

How to get more Vitamin-D: https://www.innerbody.com/vitamin-d-deficiency-and-how-to-avoid-it#how-to-get-more-vitamin-d

(Read more about VITAMIN D)

Author

Paola Colombo

L'articolo VITAMIN D: THE SUN RELATED VITAMIN proviene da OIPA.

So, here one of the tastiest vegan recipe, where it is possible to use the gift of the autumn.

Ingredients:

– Slice of seitan

– Mushrooms (champignons or porcini)

– Garlic

– White wine

– Oil

– Vegetable broth

– Nut of soy butter (optional)

– Flour (optional)

– Marjoram or other aromatic herbs

Proceedings:

1) Clean the mushrooms. Removes the part of the stems in direct contact with the soil, with a cutter. Then, scrapes them with the blade and clean the mushrooms’ hats with a moistened cloth to remove all the soil in excess. Lastly, cut them into slices of about 3-4 mm thickness, in the direction of length.

2) Prepares the seitan. It is possible to auto produce it or, more easily, buy it in the nearest supermarket. Refresh your memory at http://www.oipainternational.org/seitan-the-meatless-vegan-meat/

At this point, there are two options: for the healthiest… go to passage number 3.
Otherwise, for the gluttons, you can flour the seitan slices and shake them to eliminate the excess. It is quite like the breading, more vegan and healthier!

Let’s start cooking:

3) Put a little oil in a pan and heat. Add the garlic and, when this browns, add the mushrooms. Jump the latter quickly for a couple of minutes: remember that they just have to wither a little bit until their fragrance is released. Do not add salt.

4) In another large pan, put oil and when the right temperature is reached, add the slices of seitan. Make them slightly brown on both sides, then blended with a good white wine.

5) Once evaporated, add the mushrooms (left apart after passage 3) with a little vegetable broth, so that everything can finish cooking. This passage do not take more than 10 minutes (or the meal will become dampish!). The vegetable broth will thicken forming a creamy sauce: here it is possible, but is not essential, to add a nut of soy butter.

6) Remove the garlic and perfumes with marjoram, rosemary or other aromatic herbs.

BON APPETIT… AND ENJOY YOUR AUTUMNAL VEGAN MEAL!

L'articolo SEITAN CUTLETS WITH MUSHROOMS proviene da OIPA.

Autumn has quite always been considered as the season of the end: the end of long and sunny days, the end of the good and carefree period, the end of the “life” of the nature, which prepares itself for lethargy and winter… but that is not so true: something comes to life in autumn, something grows when all the rest dies.

MUSHROOMS. This delicious gift of the nature presents itself only in this period of the year. When the first rains appear, they spring up like… mushrooms! Since the end of August (if it is a particularly rainy August!) and for the following months, it is possible to enjoy a wonderful day-trip or, for the most passionate, an entire weekend searching for these incredible food. HERE SOME SAVING-LIFE ADVICE FOR THE BEGINNERS:

1)      Mushrooms are definitely not all the same. It is crucial to emphasize it because even if some have an awesome taste… other can poison you! So pay attention to what you look for. And pay double attention to what you eat. Remember: there are mushrooms that can be eaten only one time in life. Therefore, if you are not sure about what you picked, you can bring it to someone who is more expert than you are. Just to make an example, mushrooms in which smurfs lives… are not edible. ABSOLUTELY NOT.

2)      The right outfit. I am not joking: you are not going to walk on the most fashion catwalk of Paris or New York, anyway for every occasion there is the right clothing: the most suitable one is composed by classic mountain outfit, with high boots and the body covered as much as possible. The ideal equipment consists of a pair of comfortable and sturdy walking shoes, which allow you to venture into places such as steep slopes, ravines and streams. Waterproof boots and long pants also guard against any viper or insects’ bites.

 3)      Necessary accessories: same as above, not to parade in front of the Queen, but just to be ready in case of emergency, it is fundamental to have a first aid kit with patches, disinfectants, sterile gauze and elastic bandages.

Moreover:

–            a wicker basket or something to carry the picked mushroom that must allow the spores to spread into the forest and therefore develop other mushrooms;

–            a cutter, that will serve to clean the mushrooms and let spores and hyphae* remain on site, and so keeping the woodland habitat (there are specific cutters formed of two parts: the blade and a useful brush to gently remove the earth from the hat);

–            a stick, not mandatory, can be used to remove branches or dry leaves that may hide the presence of mushrooms. 

HOW TO LOOK FOR AND PICK UP MUSHROOM:

Firstly, mode of collection may vary according the kind of mushroom and soil. Furthermore, it is good practice not to collect all the specimens, in order to let some to grow and produce spores for further generations.Mushrooms should be collected paying attention to the underlying mycelium (the vegetative apparatus, formed from a weave of filaments called hyphae*), acting without haste and using both hands. With one hand twists and slowly rotate the base of the mushroom stem while putting upward traction, and with the other hold the underlying soil.

To be a real vegan means not just to avoid meat and animal products, but also to be “in real contact” with the nature: while looking for mushrooms (that are completely vegan!) it is important to prevent trampling new little plants (using well-trodden path) avoiding using the stick as a rake and avoiding killing animals or insects or pick flowers.

Veganism is not just about food, not only: it is a choice that refers to all aspects of the life. OIPA supports a vegan lifestyle, the lifestyle that ensure balance and mutual respect between living things. Only this kind of life is able to assure the life cycle of each creature, and to help the right course of life on Earth.

Author

Paola Colombo

L'articolo MUSHROOMS, AN AUTUMN PASSION proviene da OIPA.

WHAT IS SEITAN?

Seitan is a high-protein food, made from the gluten of wheat or other cereals.
According to the traditional recipe, seitan is obtained by extracting gluten from wheat flour; later it is kneaded and is boiled in water flavoured with soy sauce, kombu seaweed and other aromas. Similar in appearance to the meat, its flavour is more delicate and the consistency is softer, with a chewy texture, although the latter often varies from one type to another especially in relation to the type of production: handcrafted or industrially produced.

BACKGROUND

Seitan has Eastern origins: indeed, is a typical food of the Eastern Asia culinary tradition, where was originally spread like the Zen discipline food, with the name “kofu”, which means wheat gluten. The word seitan was coined by the macrobiotic expert George Osawa to indicate a “right” food, able to replace the meat, to not pollute and “right” because it is affordable for everyone.

The etymology of the word is: “SEI” means “made” and “TAN” means “proteins”

IS IT POSSIBILE TO AUTOPRODUCE IT?

Obviously! And it is quite simple… even if a bit boring: the process of extraction of the gluten from wheat is achieved by adding water to the flour, then mixing vigorously. The mass so obtained is subjected to washing cycles in hot and cold water, to remove the starch and to extract the gluten, the protein part of the cereals. The amount of gluten made from it then depends on the type of flour used. The best flour is the Manitoba one, the richest in gluten. The appearance of seitan is well suited to create imitations of the flesh; the gluten dough can indeed be worked to give it the shape of sausages, steaks, cuts for stews and so on, while the clever use of spices can give the product a more delicate or strong flavours. It is possible to find seitan in the natural or grilled, diced, sliced and smoked flavours.

PROPERTY

Seitan has a high protein content (around 20 percent), but only when paired in the same dish or in the same day of consumption of legumes such as peas, beans and chickpeas that complement the missing amino acids of gluten. Seitan contains little fat; calories are around 120 for each 100 grams of product, so similar to those of meat, but without the saturated fat and cholesterol of the latter.

WHERE TO FIND IT, HOW MUCH DOES IT COST AND HOW MANY TIMES SHOULD BE EATEN?

Seitan can be found in the entire biological food store, but it is currently available in all supermarkets. The cost is a little high, from 3 to 4 euros for 200 grams. Anyway, it is advisable to consume it at maximum once or twice a week, in order not to fossilize on only one food, but to vary the diet as much as possible (alternating it with soy and tofu), and to avoid the onset of gluten intolerance.

OIPA supports a vegan diet, because this is the only diet able to guarantee fairness for all: not just for human beings, but for animals and environment, too.

http://www.oipainternational.org/vegetable-proteins/

Author

Paola Colombo

L'articolo SEITAN: THE MEATLESS VEGAN MEAT proviene da OIPA.

Data can show us something: 70% of the world population is not able to digest milk, while another considerable percentage found more or less serious problem in consuming it, such as abdominal swelling, diarrhoea, cramps and flatulence. And even those who can tolerate it, it is surely not a useful and healthy food, due to the high level of dangerous substances, like fat and cholesterol, not to mention it is one of the major causes of the loss of calcium from the bones. In the last fifty years, the culture of drinking milk become so rooted that is now difficult to remove it… anyway, it is possible to substitute this food with other drinks. Drinks that are healthier for us, more ethical towards animals and with a much lower environmental impact, as shown by the 2008 research of the German association of consumers Foodwatch[1].

All types of vegetable drinks may be used for a traditional breakfast, and as an alternative to cow’s milk in the preparation of food and sweets. As for cow’s milk, the consumption should be moderate (125-250 cc per day). It is always advisable to consume it as natural as possible, in order to try to limit the products with the addition of sweet flavouring substances. The major part of those drinks are added with calcium, vitamin D and vitamin B12, which are useful if the intake of one’s diet has a limited assumption of these nutrients. All the different kinds of “vegetable milks” are easily available in all supermarkets, even if it is advisable to give a preference to the biological ones, which are less likely to present added fats (usually absent in soy and almond milk) and with a lower percentage of sodium.To be sure of the genuineness of the drink and to obtain substantial savings… you can easily auto-produce it! On the web, there are different recipes that can be followed even by those who usually burn foods using the microwave oven. Among the most famous “vegetable milks”, it is possible to find:a.     

Soymilk: a viable alternative to cow’s milk, especially in those who have risk factors for atherosclerosis, since soy reduces cholesterol – LDL. Moreover, the Adventist Health Studies shows how Adventist males consuming soymilk have a reduced incidence of prostate cancer. Nutritionally similar to cow’s milk is the milk plant less caloric and richer in protein. It contains polyunsaturated fats, fibres, vitamins A, B, E and minerals, such as iron.b.     

Rice milk: rich in simple sugars, provides readily available energy. The least amount of protein of this milk is definitely not a problem as part of a vegan balanced diet that finds proteins in other foods (see: http://www.oipainternational.org/vegetable-proteins/). It is the drinks with less fats, while mainly contains polyunsaturated fats, as well as fibres, vitamin A, B, D, minerals.c.      

Oat milk: It is a viable alternative to cow’s milk, especially in those with atherosclerosis problems because oats reduces LDL – cholesterol. It is a little calorie milk and with a limited fat content, mainly polyunsaturated fats, while contains fibres, vitamin E and folic acid.Rich in simple sugars provides readily available energy.d.     

Almond milk: it has the most delicious and sweet taste, anyway it cannot be used as a substitute for the infants’ breast milk. Even if it can be used for breakfast and for the production of other foods, usually this type of milk constitutes an alternative to the assumption of dried fruit. The only limit is bound with the common sense and the high calories that almonds have. These dried fruit contains polyunsaturated fatty acids, antioxidants and calcium, fibres, proteins, vitamin E and minerals.e.    

Coconut milk: source of minerals, in particular antioxidants such as selenium, magnesium, and micronutrients like iron, potassium and zinc; vitamins, as C and E; contains “good fats” that help reducing the level of cholesterol – LDL; and it calms the gastro-oesophagus reflux. Therefore, there are different type of drinks that can substitute cow’s milk. Moreover, for every single type, there are different brands… It might be difficult, because the choice is wide and it is important to search for the best taste and the better drinks for one’s health, but it is important not to give up. OIPA supports a vegan diet http://www.oipainternational.org/veg/ as the only possibility for the entire world to grow, to reduce the hunger and the poverty and to realize a more correct society, where animals will be treated as living and sentient beings.

[1] One kilo of wheat, produced conventionally, causes the same amount of GHG emissions as a car (BMW 118d) travelling a distance of 3.4km. The corresponding value for a kilo of organically produced wheat is 1.5 km. However, one kilo of beef from organic ox fattening has a carbon footprint equal to a distance of 113 km. Conventionally produced, this figure would be 71 km. For 10 litres of milk, required to produce one kilo of cheese, the equivalent distances are 71 km (conventional) and 66 km (organic). You can find the report at:       https://www.foodwatch.org/uploads/media/foodwatch_report_on_the_greenhouse_effect_of_farming_05_2009_01.pdf

Author

Paola Colombo

L'articolo VEGETABLE DRINKS: HOW TO CHOOSE A MILK SUBSTITUTE proviene da OIPA.

We must take a fundamental premise: animal proteins are called “noble proteins” because they contain all the essential amino acids our body requires, while those found in plants and vegetables are called “simple proteins” because they do not contain all the essential amino acids. Anyway, through a process called protein complementation, this shortage can be compensated: what is required is to combine correctly different vegetable proteins. For example, pasta with legumes represents an excellent pairing, because the amino acids of which beans or lentils are deficient are provided by cereals, and vice versa.             
Therefore, with a vegetable-based diet is possible to assure the right quantity of proteins, meaning that the amount of protein needful for the daily requirement of our body is fulfilled, taking into account and always remembering that these quantities vary considerably according to one’s age and weight.

Among the most protein foods, we can find:

1. Tofu: 140 grams contains 11 grams of proteins. Moreover, tofu is rich in minerals (e.g. iron and magnesium)
2. Tempeh: less known than tofu or seitan in the West, this product (derived from the fermentation of soy) is one of the major source of vegetable protein. 100 grams contains 18.2 grams of proteins.
3. Quinoa: 4,4 grams of protein every 100 grams. It looks like a cereal, but differs from this latter because it contains 9 amino acids. It also presents a good balance of proteins and carbohydrates.
4. Hemp seeds: so little, so precious. 6 grams of protein every 30 grams. They contains the 8 essential amino acids (leucine, isoleucine, phenylalanine, lysine, methionine, threonine, tryptophan and valine)
5. Almonds: among the dried fruit, almonds have a high content of protein. 100 grams of shelled almonds contains up to 20 grams of proteins. Almond milk partially maintains the proteins.
6. Chickpeas and other legumes: 200 grams of chickpeas contain 16 grams of protein, while other legumes have 12 grams of protein for the same portion of food.
7. Lentils: are among the vegetables with the highest protein content (almost 23 per 100 grams of dried lentils). They also have good amounts of iron: consumed in combination with cereals, represent a unique dish complete and balanced.
8. Seaweed: represents an important source of vegetable proteins, with 6 grams of protein each 100 grams of dried seaweeds.
9. Spelt: the oldest wheat, known and used since the Neolithic age. A pound of spelt provides about 15.1 grams of protein.
10. Barley: widely used in cooking especially for the preparation of soups, barley has a moderate amount of protein (10.4 grams/100 grams), mineral salts and starches and is the cereal with the lowest glycaemic index.

The best advice is possible to give consists in foreseen the consumption of a vast class of vegetable-based foods. In the long run, the failure in combining vegetable proteins could lead to protein deficiencies; otherwise, in the short run, that is not true: our body is perfectly able to regulate the protein synthesis. Thus, although we dissociate into two separate meals the consumption of legumes and cereals, implementing the limiting amino acids with those present in the endogenous reserves is still possible for our body.

Interesting combinations guarantee the increase in the power of vegetable foods. For example, pasta with lentils, chickpeas and nuts salad, seitan and peas, or the more Mexican “tortillas and beans”. What matters is to combine vegetables and cereals, using a little of fantasy and imagination to experiment new combinations.

OIPA supports the only lifestyle that makes all the sentient being living together in harmony, without exploiting the others. Find out more: http://www.oipainternational.org/veg/

Author 
Paola Colombo

L'articolo VEGETABLE PROTEINS: ENERGY FOR THE REGENERATION OF THE BODY proviene da OIPA.