Hilda Jorgensen - High Protein Vegan: Hearty Whole Food Meals, Raw Desserts and More
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- Book:High Protein Vegan: Hearty Whole Food Meals, Raw Desserts and More
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High Protein Vegan: Hearty Whole Food Meals, Raw Desserts and More: summary, description and annotation
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From the author of Triumph of the Lentil: Soy-Free Vegan Wholefoods for all Appetites comes another collection of hearty recipes - from easy everyday meals to gourmet feasts, all with clear directions and accurate timing. Hilda brings her signature style of creating flavoursome and satisfying food in the simplest way possible to this book with its focus on high protein meals.
High Protein Vegan focuses on nutritious, tasty and filling legume-based main meals, as well as decadent-but-healthy raw desserts. With over 100 recipes accompanied by 90 colour photographs, this book will motivate you to create delicious high protein vegan whole food meals and desserts.
High Protein Vegan is...
Full of unique and tasty recipes, from new twists on old favourites through to innovative ways to serve vegetables and legumes.
Allergy-friendly, with soy-free options for all recipes and many options for other diets and allergies including gluten-free, nut-free, nightshade-free and allium-free.
Packed full of do-able recipes that can fit into busy lives.
With High Protein Vegan you can learn to...
Create hearty and savoury meals with an awareness of umami flavour.
Modify your existing recipes to add extra protein from whole foods.
Make nutritious meals from scratch with a minimum of kitchen time.
Understand protein needs and other essential information on vegan nutrition.
Replace shop-bought vegan sausages with healthy homemade ones, with recipes in a variety of styles from the Australian-style pumpkin seed, lentil and herb sausages through to bratwurst and kaesekrainer.
Pasta alla Carbonara Caesar Salad with Crispy Chickpea and Cauliflower Fritters Bean and Mushroom Stroganoff, Sunchoke Crisps on Cannellini Bean and Sunchoke Puree with Arugula Pesto Thai Green Curry Spicy Carrot and Chickpea Tagine Grain-Free Pad Thai Swedish Not-Meatballs with Mashed Potatoes and Gravy Bean and Sunflower Seed Rissoles Chickpea Schnitzel Patties Baked Chard Dolmathes Stuffed with Quinoa, Beans and Herbs Cauliflower Parmigiana Bake Pea and Cauliflower Samosa Pot Pies Lentil Loaf Lancashire Hot Pot Spinach and Ricotta Calzones Pumpkin Seed, Lentil and Herb Sausages Bratwurst Lemon Cheezecake Chocolate Ice Cream Caramel Slice Chocolate Mousse Cake Halva Muesli Bars and more...
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Copyright 2012 by Hilda Jorgensen
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the written permission of the author.
Hildajorgensen@live.com http://highproteinvegan.wordpress.com
1. introduction
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GF Gluten-Free. These recipes contain no gluten or oats. If you are avoiding gluten but oats are not a problem, then all recipes in this book, with the exception of chapters 8 and 9 are suitable if the right ingredients are chosen.
SF Soy-free. All the recipes in this book can be made soy-free, provided that ingredients such as miso and vegan worcestershire sauce are free from soy. While miso is typically thought of as a soy food, several brands of chickpea-based miso are becoming more readily available and are usually soy-free. Adzuki bean miso can also be found online.
NSI No Specialty Ingredients. All the ingredients needed for these recipes can be found in a typical supermarket.
LF Low fat. These recipes contain less than 1 teaspoon of fat per serve.
NF Nightshade-Free. These recipes do not contain any potatoes, tomatoes, capsicums, chillis or eggplants.
OGF Onion- and Garlic-Free. These recipes contain no ingredients from the onion and garlic family of vegetables.
NN No Nuts. These recipes contain no peanuts or tree nuts.
Under 45 minutes These recipes take less than 45 minutes in total, including preparation time.
When cooking for people with allergies be sure to check the ingredients list of any pre-made products used, such as vegan milk, sauces and baking powder, to ensure they are suitable.
The recipes in this book have been designed to be high in protein, filling and nutritious. While some of the recipes in chapters 2 to 9 dont need anything to complete them as a full meal (although a simple raw salad will complement most of them), other recipes only constitute the protein portion of a meal, and to create a balanced meal from them it is recommended that they be served with carbohydrate-rich food such as starchy vegetables or grains. The photographs accompanying the recipes will typically show whether anything else is needed to complete the meal, or it will be written in the recipe introduction or instructions.
From hearing this question so often we might gather that protein is a mysterious substance which is difficult to find in the vegan diet, but protein can actually be found in most foods. Protein is comprised of 20 amino acids, the human body can produce 11 of these and for optimum health the remaining 9 need to be gained from food. These 9 amino acids are called essential amino acids.
Complete proteins contain good amounts of all 9 essential amino acids. Vegan complete proteins include soy and quinoa. It is easy to get the right balance of essential aminos without eating either quinoa or soy - and all the recipes in this book have a soy-free option.
Lysine is an essential amino acid which is high in legumes such as beans, lentils and peas, but low in most other vegan foods. Legumes contain lower amounts of the essential aminos methionine and tryptophan, and this can be balanced out by eating vegetables, grains, nuts and seeds - something which usually isnt an issue for vegans.
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