It’s the biggest myth about the vegan diet—that vegan protein simply doesn’t exist in the same volume as animal protein. But, nothing could be further from the truth.

What’s more, the myth about “complementary proteins” has been retracted by Francis Moore Lappé, who is believed to be the person who started the rumor in the book “Diet for a Small Planet.”

In other words, protein is protein. If you’re eating a well-rounded diet full of vegan protein sources, you shouldn’t be lacking or need any specific combinations for optimal health. And you don’t need to fill your diet with mock meats and other factory-made proteins, either. Pure, whole foods do the trick.

99 Sources of Vegan Protein

Need a little more convincing that the plant world is full of protein? Here are 99 sources of vegan protein (and protein count per serving size) that do a body good.

1. Black beans = 39 grams
2. Chickpeas = 39 grams
3. Kidney beans = 43 grams
4. Lima beans = 15 grams
5. Green beans  = 1.8 grams
6. Lupine beans = 65 grams
7. Pinto beans = 41 grams
8. Green lentils = 18 grams
9. Red lentils = 18 grams
10. Black lentils = 18 grams
11. Split peas = 48 grams
12. Mung beans = 49 grams
13. Fava beans = 10 grams
14. Cannellini beans = 6 grams
15. Soybeans = 68 grams
16. Great Northern beans = 19 grams
17. Gigante beans = 10 grams
18. Red beans = 39 grams
19. Black-eyed peas = 13 grams
20. Snap peas = 2 grams
21. Scarlet runner beans = 26 grams
22. Flageolet Beans = 7 grams
23. Cranberry beans = 45 grams
24. Pigeon peas (contain no pigeons!) = 44 grams
25. Almonds = 20 grams
26. Brazil nuts = 19 grams
27. Cashews = 5 grams
28. Macadamia nuts = 11 grams
29. Peanuts = 38 grams
30. Hazelnuts = 20 grams
31. Walnuts = 12 grams
32. Pecans = 9 grams
33. Pistachios = 25 grams
34. Chestnuts = 0.6 grams
35. Pine nuts = 18 grams
36. Coconut = 13 grams
37. Hemp seeds = 10 grams
38. Chia seeds = 4.7 grams
39. Flax seeds = 1.9 grams
40. Sunflower seeds = 29 grams
41. Pumpkin seeds = 12 grams
42. Sesame seeds 1.6 grams
43. Poppy seeds = 1.6 grams
44. Quinoa = 8 grams
45. Brown rice = 5 grams
46. Barley = 23 grams
47. Rye = 17 grams
48. Wheat = 26 grams
49. Spelt = 25 grams
50. Buckwheat = 23 grams
51. Millet = 22 grams
52. Teff = 10 grams
53. Amaranth = 9 grams
54. Farro = 7 grams
55. Oats = 26 grams
56. Miso paste = 3 grams
57. Soy sauce = 1.3 grams
58. Tempeh = 31 grams
59. Tofu = 10 grams
60. Avocado = 2.9 grams
61. Asparagus = 0.4 grams
62. Cauliflower = 11 grams
63. Broccoli = 4.2 grams
64. Brussels sprouts = 3 grams
65. Artichokes = 4.2 grams
66. Watercress = 0.8 grams
67. Corn = 16 grams
68. Sweet peas = 8 grams
69. Sprouts = 0.1 grams
70. Grape leaves = 0.8 grams
71. Sundried tomatoes = 6 grams
72. Spinach = 0.9 grams
73. Portobello mushrooms = 0.6 grams
74. White mushrooms = 0.6 grams
75. Shiitake mushrooms = 0.4 grams
76. Rapine = 3 grams
77. Chard = 0.6 grams
78. Kale = 2.9 grams
79. Collards = 5 grams
80. Parsley = 0.1 grams
81. Sauerkraut = 1.3 grams
82. Onions = 1.2 grams
83. Beets = 2.2 grams
84. Maca root = 4 grams
85. Chocolate (yes it does!) = 1.4 grams
86. Dried apricots = 4.4 grams
87. Prunes = 3.8 grams
88. Dates = 3.6 grams
89. Cherimoya = 3.7 grams
90. Jackfruit = 2.8 grams
91. Mulberries = 0.2 grams
92. Blackberries = 2 grams
93. Raisins = 1.3 grams
94. Figs= 1 gram
95. Passion fruit = 0.4 grams
96. Currants = 6 grams
97. Dulse = 2 grams
98. Spirulina = 4 grams
99. Nutritional yeast = 4.9 grams

Find Jill on Twitter and Instagram

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The post These 99 Sources of Vegan Protein are Way More Versatile Than Meat appeared first on EcoSalon.

In the few days since the Super Bowl, I can only imagine how much meat was eaten in a five-hour period. And how much of it was eaten by men—who consciously or not – identify their masculinity as “macho.” But is eating meat really more a sign of masculinity than a vegan diet?

Granted, it does take some guts to kill a helpless farm animal before ripping it to shreds and dousing it in barbecue sauce. But how exactly is that a sign of masculinity?

In her book “The Sexual Politics of Meat”, Carol Adams makes this  connection: “Meat becomes a symbol for what is not seen but is always there–patriarchal control of animals and of language.” Because, she writes, “language distances us from the reality of meat eating, thus reinforcing the symbolic meaning of meat eating, a symbolic meaning that is intrinsically patriarchal and male-oriented.”

Through marketing prowess, we’ve co-opted cleverly named fast food and processed meat products as a sign of a man’s ability to conquer and control, when it’s anything but. In fact, the way corporate branding and marketing prey on our culture, it’s more like the opposite is true. Men are being victimized by Carl’s Jr. ads questioning their sexual urges if they don’t rush to eat a burger after watching a supermodel savor bites of beef and bacon. And the same goes for Dollar Menu items that entice men to not only eat more meat, but the gimmick appeals to a belief that the men are behaving with fiscal responsibility in doing so, like a good provider. Like a man should. He eats cheap meat because it’s the right thing to do.

Compassion has long been viewed as woman’s work. It’s a vital component to motherhood, after all. But our traditional relationship with animals raised for food was once way more compassionate, back when most men did hard labor out in the fields and barns. Before the advent of factory farming, many male farmers raised cows, pigs and chickens he knew by name before he slaughtered them. He raised them with care so they were as healthy as they could be (you are what you eat, you know). It’s a far cry from today’s “manly” meat that comes from tortured animals who spend their short lives in dark, cramped conditions packed alongside thousands of other helpless animals. Their only interactions with humans are encounters few and far between the automation of factory living, and most often only where pain—like debeaking and tail docking—or death comes all too soon.

Even as the vegan diet (and other diet restrictions like Paleo or gluten-free) become more common, a man “coming out” to his football buddies about choosing not to eat meat falls in the awkward category, almost like coming out about one’s homosexuality to “the guys.” It’s even safe to say that a gay man today will probably have an easier time disclosing his sexual preference than a man announcing a disdain for meat.

Culturally, we do not have a framework for discussing veganism or vegetarianism with meat-eaters that feels safe for most vegetarian women, let alone for men. For men who feel there’s nothing macho or masculine about eating meat and that it actually takes more strength, more guts to stand up for a helpless chicken or pig than it does to bite into one, he better be ready for the blowback. Because there are few discussions as contentious as whether or not meat-eating is ethical. Like conversations about religion, politics, or vaccines, standing your ground without losing your cool can be challenging when confronted with vitriol. Contempt for the vegan diet is rampant. In my twenty-plus years as a vegan woman (and now a vegan mom), I’ve had to defend myself tirelessly. I’ve had to gracefully tell concerned relatives that yes I eat enough protein and no, I’ve never been anemic. I’ve had to answer the “but what do you eat–don’t you get bored of vegetables?” question more times than I can count. I can only imagine the questions men get about their muscles, strength and virility.

Men are also up against the “animals don’t feel pain” argument. And blatant ignorance from their peers. I once had a (male) medical doctor tell me that KFC wasn’t real chicken. He wasn’t joking. He did not believe there were actual animal parts in his bucket of wings.

“Just as feminists proclaimed that ‘rape is violence, not sex,’ vegetarians wish to name the violence of meat eating,” writes Adams. “Both groups challenge commonly used terms. Mary Daly calls the phrase ‘forcible rape’ a reversal by redundancy because it implies that all rapes are not forcible. This example highlights the role of language in masking violence, in this case an adjective deflects attention from the violence inherent in the meaning of the noun.” The same can be said for people who identify as eating “ethical meat” or “humanely” slaughtered animals. “The phrase ‘humane slaughter’ confers a certain benignity on the term ‘slaughter’,” notes Adams.

But if macho is meat-eating, what do we say about the scores of men these days who are adopting cruelty-free vegan diets? Would you ever suggest that vegan Mike Tyson has lost his masculinity for giving up meat? Or what about political powerhouses Al Gore and Bill Clinton? How about Olympian Carl Lewis? The tide is indeed turning. Just like most of the Super Bowl commercials failed to ignite any enthusiasm from the target audience–machismo feels played out. That’s not to be confused with masculinity—the world needs strong men confident in their maleness. But as a culture, aren’t we ready to embrace men who are also comfortable in their compassion? Men who don’t view eating healthily and gracefully as bereft of masculinity, but as a noble and ethical (and delicious) way to relate to food? Really, what’s more masculine than that?

Keep in touch with Jill on Twitter @jillettinger

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99 Sources of Vegan Protein

image: dinner series

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Michelle Pfeiffer revealed to the UK’s Telegraph that when she first came to Hollywood at age 20, she became involved in a cult who called themselves “breatharians”.

The now 55-year-old actress explained that when she first met the couple who introduced her to the lifestyle, she thought they were simply personal trainers.

“They were very controlling,” said Pfeiffer, and the relationship quickly soured.

“I wasn’t living with them but I was there a lot and they were always telling me I needed to come more. I had to pay for all the time I was there, so it was very financially draining.”

The breatharian philosophy held that food was unnecessary and that people should rely solely on air and sunlight for their nutrients.

Pfeiffer was finally able to break away from the cult when she began dating her first husband, Peter Horton, who was about to begin filming a movie about cults.

After helping Horton with his research, she said “it just clicked.” That was when Pfeiffer realized the group she followed was a cult and immediately began to get out.

Glad to see the “Fabulous Baker Boys” star is eating a healthy vegan diet these days, which she credits for her ageless beauty. – Lindsay Little

This post originally appears on Ecorazzi

Ecorazzi covers news and gossip on celebrities and notables in support of the environment and humanitarian causes. You can follow us on Twitterand Facebook.

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The post Want Michelle Pfeiffer’s Diet Secret? (Hint: Hold Your Breath) appeared first on EcoSalon.

Beets are one of my favorite root vegetables to work with. They also taste quite unlike anything else, a mixture of sugary and earthy, making them ideal for both sweet and savory dishes. 

Beets are blood cleansers, packed with vitamins and minerals and actually considered a natural aphrodisiac [PDF]. Flavor and health benefits aside, beets give the most incredible color to any dish they are in. This beets recipe for a savory dip is infused with the deep flavor of roasted garlic and softened with the cooling, creamy backdrop of thick coconut milk. 

You can pair this beets recipe with roasted pita bread (whole-wheat or whole-grain, preferably), crackers or vegetable crudités. You could also use it as a condiment in sandwiches or just do as I do and eat by the spoonful as a snack to curb hunger. Enjoy!

DIY Dip: Roasted Garlic and Beets Recipe

Serves about 6

Ingredients:

• 1 bunch (about 5 individual) beets
• 1 head garlic
• 1 cup thick coconut milk (or unsweetened coconut milk yogurt)
• 2 tablespoons fresh dill, finely chopped
• Salt and pepper to taste

Directions:

Preheat the oven to 400 degrees Fahrenheit.

Scrub beets until clean (they can sometimes be quite dirty). Cut off the stems so only stubs remain (don’t throw beet greens away, they’re delicious too!). Cut 1 centimeter off the top of a head of garlic. Place beets and garlic on a cooking tray lined with parchment paper. Pop into the oven for about 1 hour. The garlic will cook more quickly, so you can remove that after about 30 minutes – keep an eye on the garlic head so that it doesn’t burn.

Remove beets from the oven and let cool so that you can comfortably touch them with your hands. Remove the skins from all beets. Then squeeze one end of the head of the garlic so that the individual cloves slip out from the cut end. Place both the beets and garlic into a food processor. Blend until smooth.

In a bowl, add the coconut milk and fold into the beet mixture, salt, pepper, and dill, reserving a teaspoon of the dill for presentation later. Fold the mixture together until evenly combined. Serve with the remaining dill as a garnish.

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Photo Credit: Dag Endresen

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