As a vegan, the subject of protein is always very relevant. The perhaps biggest and certainly the most immediate challenge for any vegan is finding non-animal sources of protein. It might be even more correct to say that the acquisition of protein sources aren’t the big problem, but rather that the true mission lies in finding products that are nutritious AND taste good. It’s seemingly obvious to point out that a lot has happened in the market for vegan and vegetarian food over the last few years. Even if the variety has increased greatly, you might prefer exploring growing your own protein sources yourself. If that’s true, this article offers a few suggestions.
Perhaps you want to create your own protein sources for economic reasons (some vegan fake-meat or mock-meat options for example, are still quite expensive, due to factors such as a lack of competition or subsidization). Perhaps you like the idea of becoming more self sufficient. Perhaps you think about the impact that importing protein sources across long distances have on our world, or you might be concerned about certain reports which state that soy based protein (protein made from soybean meal) , which is ever so present in vegan and vegetarian options in grocery stores and in restaurants, might be more harmful to your health than previously expected.
No matter what your motivation might be, this article is here to hopefully show you how fun and easy it can be to get started acquiring or creating your own protein sources.
I will begin with some basic theory on the subject of protein and then move on to discuss what you can actually grow by yourself, on your balcony or in your garden.
We will delve into the protein sources other that that derived from soy, as soy based protein is quite commonly known. It is certainly nutritious and as far as I know there is no strong scientific consensus regarding its potentially harmful effects, but it’s always interesting to dive into the unknown, isn’t it?
Lastly, I will also mention a few things that can be prepared and cooked. Not everyone has the opportunity to plant their home garden just yet, and you might be curious about the options in between – either the growing of protein sources by yourself, or buying similar products from the store. Perhaps you are familiar with some of the options that will be presented, but hopefully I will bring to light some new ones that you haven’t heard of!
The curious world of protein – Some basics
What is protein and what is its function, you ask? Most people know that protein is what builds, strengthens and repairs our body, for instance, our bones and skin. It also carries hormones, enzymes and hemoglobins, did you know that? In recent years we’ve seen a health and fitness boom, and the very word protein is intimately linked to muscles – how to build and maintain them. But proteins and its areas of use are much more versatile and complex.
Did you know that protein is found in pasta? There is protein in pretty much anything, even in common vegetables, such as tomatoes and broccoli. Obviously, the amount of protein differs greatly, depending on its source. Did you know that there are categories between types of proteins? There is a benchmark regarding protein that states that if a protein source has all the essential amino acids contained in it, it becomes what is called a “complete protein”.
Amino acids is contained in protein and are the building blocks. There are twenty known amino acids that can form a protein, and out of those twenty, nine is impossible for the body to produce on its own. These, in turn, are called essential amino acids. In order to be considered “complete,” a protein must contain all nine of these essential amino acids in good balance with each other.
So while the protein in your vegetable or grain intake has protein in it, you would still need to supplement it with other sources of protein to maintain a healthy diet. This article will focus on both complete proteins and proteins that are not ‘complete’.
It is also important to note, before we move on to the details, that you don’t need to eat sources of complete proteins to have a nutritious diet, in fact. You just need to eat more varied sources of protein, and when they are all added together, that makes you reach the same destination, so to speak. Still, if you want to be more certain that you get all that your body needs, it is safer to focus on sources that are called ‘complete protein’.
Achieving the right combination of various sources might seem like a little bit of a hassle at first, but different sources sometimes work well together, but sometimes they do not, if your goal is optimal protein intake. Take spinach for example. It is said to contain a lot of iron, which is true, relative to some other vegetables, but it also contains oxalates, which makes it harder for the body to absorb the iron.
This is why it is recommended that you eat spinach with something that is rich in vitamin C, because this combination helps the body to absorb the iron. Nature is a strange thing, isn’t it?
We all have our routines and our own habits, and we certainly strive to be comfortable, but who ever said it would always be easy and comfortable to achieve a healthy and well rounded diet?
What you can grow on your own
We have finally arrived at some examples. Without further ado, here are some protein sources that you can plant, cultivate and harvest.
Lentils
A part of the pea family, with a supposed origin in the mediterranean. Lentils come in various colors, such as red, yellow, green and brown. They are not a source for complete protein, but they are rich in calcium, kalium and magnesium among other things.
Lentils are a staple in many diets because they are so cheap, handy and nutritious!
Buckwheat
Despite its name, this is not a grain, but a herb or plant. It contains, for example, thiamine, phosphorus and zinc.
Buckwheat is a part of the complete protein society! This is an example of a more time consuming product, it usually needs to dry in the sun and then be prepared through cleansing of the seeds.
Amaranth
Have you heard of this before? This seed has a well known “cousin”, quinoa, and they come from the same family. It has supposedly been used for at least hundreds of years in South America, where the aztecs called it Huautli. It is also self-pollinating, which makes it spread easily. Amaranth contains iron, copper and manganese . Also a complete protein!
Pumpkin seeds
Pumpkin seeds are also complete protein. Before I became a vegetarian, I honestly considered this to be bird food. Contains a lot of magnesium, antioxidants and potassium on top of the very high amount of protein. Is said to be very easy to grow, even in harsher climates!
Artichokes
I find artichokes to be strange, but the good kind of strange. You need to peel quite a lot to get to the edible parts. For whatever reason, artichokes are a standard ingredient on the vegetarian pizzas in Sweden and somehow, it makes sense. I have only had a fresh artichoke once, when I come to think of it. This is not a complete protein, so it’s nice to mix it with something else. It is rich in Vitamin A, Vitamin C and Sodium.
Here are some other examples of sources for protein that you can research and explore about:
Chia seeds
Spinach
Almonds
Peanuts
Flax seeds
Peas
Kamut
Kamut is an ancient type of wheat grain, also known as Oriental wheat or Khorasan wheat.
Seitan – something you can prepare and cook
Have you ever heard of seitan? They stopped selling the finished product in the stores I visit, which I found to be a shame. Seitan was one of my absolute favorites and few products can match it, both in taste and perhaps especially in the area of texture. One big difference between real meat and mock-meat is the texture, it is difficult for the latter to match the former.
This accentuates the difference between the two even further, and it might be a source of discouragement for those who have thought about taking the step to eating a more plant based diet.
Seitan is made out of wheat gluten, which can be found in select grocery stores as well as online. The first step of making this product is essentially baking, you add flour and water to the wheat gluten and make dough out of it. You knead it and proceed to remove the starch by washing it away in running water, and finish this process by letting the dough simmer in broth or whatever it is you prefer, taste wise. And voila, you can go ahead and fry it or eat as is! For steps on where to start, visit the link below this article.
I hope you learned a thing or two, or just got some inspiration to get going in creating your own protein source. And remember, it’s not actually significantly difficult or very time consuming. Have fun!
Further reading
Protein Basics: http://www.cdc.gov/nutrition/everyone/basics/protein.html
Complete Protein : http://circ.ahajournals.org/content/105/25/e197.full
The nutritional value of plant-based diets in relation to human amino acid and protein requirements : http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=795520
Plant based protein : https://shawellnessclinic.com/en/shamagazine/a-guide-to-plant-based-protein/
How to make Seitan : https://www.connoisseurusveg.com/how-to-make-seitan/
