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Robin Robertson - The Plant Protein Revolution Cookbook: Supercharge Your Body with More Than 85 Delicious Vegan Recipes Made with Protein-Rich Plant-Based Ingredients

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The Plant Protein Revolution Cookbook helps vegans make sure they get enough proteinand offers omnivores and vegetarians robust protein flavors in their plant-based meals.

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The Plant Protein Revolution Cookbook Supercharge Your Body with More Than 85 - photo 1
The Plant Protein Revolution Cookbook

Supercharge Your Body with More Than 85 Delicious Vegan Recipes Made with Protein-Rich Plant-Based Ingredients

ROBIN ROBERTSON

Bestselling author of One-Dish Vegan and Vegan Planet

The Plant Protein Revolution Ever since I first began eating a plant-based diet - photo 2

The Plant Protein Revolution Ever since I first began eating a plant-based diet - photo 3
The Plant Protein Revolution

Ever since I first began eating a plant-based diet (more than thirty years ago), the first question I am asked is, Where do you get your protein?

This question comes out of a long-held myth in our society that eating animals is necessary to ensure adequate protein consumption. Nothing could be further from the truth. What is true is that you can get all the protein you need (and more) by eating a whole-food plant-based diet. Consider the plants-only diet of the strongest, most muscular animals in nature, such as the gorilla, elephant, and horse. Many of our elite athletes are following suit, as more and more of them discover that plant-based diets give them a winning edge.

The bottom line is eating meat isnt required by the human body to supply enough protein. In fact, studies show that people can actually eat too much animal protein, whereas plant foods supply amino acids the body uses without causing an imbalance.

Eliminating meat also reduces the risk of a number of health issues, but it doesnt reduce your ability to enjoy a satisfying meal. Still, the myth that plants cant supply enough protein remains one of the main reasons that people still include meat on their plates. I hope this book will help change that as people discover how easy and delicious it can be to get all the protein you need from the plants you eat.

The focus of The Plant Protein Revolution Cookbook is about good eating in eighty-five delicious recipes that I have developed to provide maximum plant-based protein, along with all the other nutrients that meatless and dairy-free whole foods contain. You will see for yourself how easy and delicious it can be to get all the protein you need from the plants you eat.

The recipes in this book feature protein-rich ingredients in various delicious combinations to maximize your protein intake throughout the day. Along the way you will discover just how much essential protein is packed into recipes such as , to satisfy your sweet tooth.

Much of the western world has awakened to the dangers of meat and dairy consumption. Statistics show that eating plant-based protein continues to rise, as indicated by the increasing number of plant-powered celebrities, the soaring success of plant-based food companies, and the rise in people adopting a plant-based diet for reasons of health, ethics, and the environment.

We see this growing interest in vegan offerings in hospitals and school lunch programs. We see it in the fast-food industry, where chains now offer plant-based burgers and nuggets. We see it in the growth of vegan restaurants worldwide, as well as in our own cities. We see it in the condemnation of meat-centered diets by the American Medical Association, the World Health Organization, and others.

The evidence is clear that were in the midst of a plant-protein revolution. This book hopes to put to rest that old meat-promotion protein myth. From now on, when someone asks how you get your protein, you can confidently say, I get my protein from plants. Dont you? Vive la revolution!

Chapter 1 All about Plant Protein Before we dig into the delicious recipes - photo 4
Chapter 1
All about Plant Protein

Before we dig into the delicious recipes, lets talk about this thing called protein.

Simply put, protein is essential throughout the body, because it builds muscle, bone, skin, hair, and virtually every other body part or tissue. Chemically, proteins are made up of amino acids, many of which are produced naturally in our bodies. The rest, we must get daily from our food, because our bodies dont store these amino acids, like they do fats and carbs. We can see the effects of severe protein deficiency in famine-stricken countries.

The good news about protein is that we can get all the protein we need from plant-based foods. The bad news is, many people arent aware of this, resulting in a myth that perpetuates the notion that plant-based foods dont have protein or dont have complete proteins. How can this be?

The Protein Myth Longtime vegans will tell you that hardly a day goes by - photo 5
The Protein Myth

Longtime vegans will tell you that hardly a day goes by without someone asking, How do you get your protein? The probable origin for this myth is both a historic lack of interest in responsible analysis of plant-based nutrition and disinformation promoted by our own government and the meat and dairy industries.

Even now, the NIH Medline Plus web page states that Proteins from meat and other animal products are complete proteins. This means they supply all of the amino acids the body cant make on its own. Most plant proteins are incomplete. However, the NIH also links to guidelines of the Harvard School of Public Health: Get your protein from plants when possible.

Plant-based nutrition authorities, along with the World Health Organization and the American Medical Association, finally agree that we dont require animal flesh to get all the amino acids that we need. Much research shows that we can get it all with a plant-based diet.

Because this is a cookbook, Ill spare you the scientific jargon, but you can educate yourself on plant protein by reading books such as The China Study by T. Colin Campbell and Thomas Campbell and other books by Neal Barnard, M.D., Joel Fuhrman, M.D., and Michael Greger, M.D. (See , for more information.)

Food Allergies

A quick look at the plant foods that are especially protein-rich shows that soy foods, seitan (wheat-meat), beans, and nuts and seeds have the highest levels. While there are people who may have allergies to one or more of these foods, the solution is simple: use the plant protein sources you can eat. If you cant eat soy, substitute beans or seitan instead and use coconut aminos instead of tamari. If you are gluten intolerant, skip the seitan but eat a variety of beans and soy foods. The same holds true for nut allergies. If youre allergic to peanuts, use cashews, almonds, or sunflower seeds instead.

How Much Protein Do We Need?

Its imperative that we get enough daily protein. The recommended daily allowance (RDA) depends on various factors, including gender, state of health, age, and how active you are. People in the United States, the United Kingdom, and other industrialized countries do consume enough protein, though many, mostly meat eaters, overdo it, and too much protein can be harmful.

However, getting enough protein on a plant-based diet is actually quite simple. All you need to do is eat a healthy, whole foods, plant-based diet that includes grains, legumes, vegetables, fruit, leafy greens, and small amounts of healthy fats like nuts, seeds, and avocado. Thats it.

Most people generally dont need to track their protein intake. If youre a healthy person trying to stay healthy, then simply eating a balanced, whole-food, plant-based diet should bring your intake to an optimal range. The RDA of protein for an average, healthy person is 7 grams of protein for every 20 pounds (9 kg) of the persons body weight. We can achieve this by eating a diet that is between 10 and 35 percent protein over the course of a day. Athletes, pregnant and breastfeeding women, older adults, and people who do physically demanding jobs need more.

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