Fun Facts Fridays - Protein

How do vegetarians get enough protein in their diet? And why does is matter?

If you are still figuring out this vegetarian thing (or simply never thought to look into it) I'm going to break it down.

Humans need protein, fats and carbohydrates in order to keep our bodies running. These substances are used by our muscles, organs, glands etc. to perform their functions, grow and regenerate. Proteins are made up of amino acids (the building blocks), and in more detail we use 22 amino acids to build proteins in our bodies. Most of these amino acids our body can make from other substances and therefore we call them inessential. Nine (9) of the amino acids cannot be made by our bodies and MUST provided in the food we eat; these are called essential amino acids. This matters because not all dietary proteins are created equal; in simplest terms there are:

1. Complete proteins: those protein sources contain all 9 essential amino acids.
2. Incomplete proteins: as you might have guessed, these protein sources are missing some of the essential amino acids.

The best known source of complete proteins are animal products such as meat, dairy and eggs. However, vegan sources of complete protein exist in the form of tofu, quinoa and spinach. We can also combine incomplete proteins, such as rice and beans to create a complete protein meal. Consequently, a diet combining a variety of whole grains and vegetables throughout the day provides our bodies with all the essential amino acids without any planning.

You might also be concerned about the getting sufficient amount of protein in your diet. Short answer to this is same as above: if you are a healthy adult eating a varied diet of whole grains and vegetables, adding some soy products and beans into the mix you're most likely ok. However, if you like numbers and would like to make sure, I would recommend this article by the Vegetarian Resource Group.

Next time someone tells you humans need meat for brain development, gently remind them that we are no longer hunter-gatherers and anyone with access to a well stocked grocery store can meet their daily protein needs without eating bacon.

Life Alive Inspired Veggie Bowl

If you are vegan and live in the Greater Boston area you probably heard of or eaten at Life Alive. From their green juices and smoothies to warm wraps, this cafe is a nutritious vegan paradise. One of my favorite meals from there is The Adventurer - colorful vegetables, tofu and almonds over quinoa and brown rice mixed with their Ginger Nama Sauce. The latter is the cafe's secret ingredient, and the reason masses of herbivores and omnivores alike stand in long lines every day to get their fix. I have attempted to re-create this recipe a few times without purchasing Nama Shoyu which appears to be a type of expensive fermented soy sauce. Initially, I have used simple ginger soy sauce with partial success, but the real breakthrough came when I saw this miso sauce recipe by the Smitten Kitchen. I adapted the original sauce recipe a bit and the end result tastes almost identical to what's served in the vegan paradise.

Few thoughts before we jump in:

• This recipe has a lot of ingredients and takes some work, but it is absolutely WORTH IT! Serve this to anyone who thinks vegetarian/vegan food is for rabbits and they will be begging you for more.
• The easiest way to cut down on time with this recipe is to use frozen veggies. Bags of frozen corn and broccoli are staples in many freezers, but if available fresh and in season they always taste better.
• All the veggies should be chopped to bite sized pieces.
• I adjusted the original miso sauce recipe based on what I had in my pantry and came out with a very intense tasting sauce. I used brown miso - which is the strongest kind, vs SK uses white - which is the mildest kind.  I also upped the amount of ginger. Since I am mixed this sauce with the rice/quinoa mixture it came out just right, but this is not something you want to dip your veggies in.
• If you don't have some of these ingredients don't fret and don't give up! Google substitute options and do your best. If you are never going to use sesame tahini again, you don't have to buy the whole can. Instead use some sesame seeds blended with oil, almond or peanut butter (try to add some of the sesame flavor somehow if you can). Be creative! Cooking is fun!

Life Alive Inspired Veggie Bowl:

Serves 4

For the veggie stir:

1 pack extra-firm tofu

soy sauce for marinade (I used ginger soy sauce and some lemon, but anything will do)

3 small beets

2 tbs Earth Balance or olive oil

1 tsp Penzey's Forward (in case you don't have it - mix of black pepper, onion, paprika, garlic, tumeric)

1/2 tsp turmeric

1/2 tsp cumin

1/2 yellow onion - chopped finely

1 garlic clove - minced

1 cup corn

1 3/4 cup chopped broccoli

1 bunch kale

juice of 1/2 lemon

Rice/quinoa mixture:

1 cup brown rice - washed

1 cup quinoa - washed

4 cups water

pinch of salt

1/2 cup slivered almonds

1/4 cup cheddar cheese (leave out if vegan, but do NOT use soy/almond cheese as the taste does not go well with the recipe)

Ginger Miso Sauce:

2 tbs miso paste (I used brown)

2 tbs sesame tahini

1 garlic clove - minced

ginger - 2 inch piece - chopped

1 tbs honey

1/4 cup white wine or rice vinegar

3 tbs olive oil

Preheat oven to 400F. Clean your beets, wrap them in foil and roast in the oven for 50 - 60min or until tender and can be easily pierced with a fork. Cool, then slip off the skin and dice into bite sized pieces.

Strain and rinse your tofu, then pat dry with paper towels. Cut in 1/4 - 1/2in dice and toss with some soy sauce of your choice. Let stand as you prepare other ingredients.

Boil 4 cups of water with a pinch of salt and add brown rice. Cook for 15min then add quinoa and cook together for another 15min. When done add almonds and cheddar cheese (optional) and mix well. Set aside.

Heat 2 tbs of Earth Balance or olive oil in a large skillet over medium to medium-high heat. Add all the spices (Forward, turmeric, cumin) and cook until fragrant or about 1min. Add garlic and onion and saute for another 5 min. Add tofu and saute until starting to brown or about 8min. Add corn and broccoli and cook until tender. Add kale and cook to reduce in size and soften. Turn off the heat, add beets, lemon juice and set aside.

For the sauce: Combine everything in a food processor and process until smooth, scraping down the sides if necessary. Don't be thrown off by the intensity of flavor! Add the sauce to your rice/quinoa mix blend well.

To serve, lay out a bed of rice/quinoa mixture and top with a generous serving of vegetables and tofu. Enjoy!