On 8/16/07, becca@xxxxxxxxxxxxxxxxxxxxxx <becca@xxxxxxxxxxxxxxxxxxxxxx> wrote: > I'm like Luisa: I will eat safer seafoods once in a while and poultry > rarely. One other thing: I'll eat meat (any kind I don't find totally > repulsive) if it's otherwise going to be thrown away. I figure it's > better for somebody to eat it than for all that energy to have gone into > making meat that then gets wasted! > > Occasionally, too, I will wind up buying one turkey sandwich when I am > feeling very run-down and dizzy. It makes me feel so much better. Does > anybody know what is in the turkey that does this, and what is a > convenient vegetarian source of the same nutrients? Iron seems the > obvious thing, but I take iron supplements and eat lots of beans and > broccoli and raisins and iron-fortified cereal and pasta. > > It's easy for me to get enough protein at home, but when traveling I > sometimes have problems. When I did recycling at GenCon, for example, I > got by on veggie pizza and bagels with creamcheese and salads and veggie > burgers and baked potatoes, but I was doing so much physical labor that I > really needed more protein! (And I had this horrible experience where I > waited in line forever planning to buy a big dish of hummus, but when I > finally got up there, the clerk said, "We're out of hummus. Try our Greek > salad; you will like!" and I, light-headed with hunger, wound up paying $6 > for what turned out to be 80% parsley!!!) I did not recover from the > depleted feeling until I ate turkey a couple of days after getting home. > Since then, I usually bring a jar of nuts with me on trips. > ---'Becca > _______________________________________________ > The best sources of protein are beans of all kinds, raw nuts and seeds, and green leafy vegetables (which have more protein per calorie than meat, but not per serving, because they are not calorie-dense foods). Also whole grains contain protein and are filling. Here is a chart. -Tom http://www.vegparadise.com/protein.html#Charts Protein in Raw Nuts and Seeds (shelled) Nut/Seed (1/4 cup) Protein Grams Almond 7 Brazil nut 5 Cashew 4 Chestnut 1 Coconut (shredded) 2 Filbert/Hazelnut 5 Flax seed 5 Macadamia 2 Peanut 8 Pecan 2 Pine nut 4 Pistachio 6 Pumpkin seed 7 Sesame seed 7 Soynut 10 Sunflower seed 8 Walnut 5 Protein in Beans(cooked) Bean 1 cup Protein Grams Adzuki (Aduki) 17 Anasazi 15 Black Beans 15 Black-eyed Peas 14 Cannellini (White Beans) 17 Cranberry Bean 17 Fava Beans 13 Garbanzos (Chick Peas) 15 Great Northern Beans 15 Green Peas, whole 9 Kidney Beans 15 Lentils 18 Lima Beans 15 Mung Beans 14 Navy Beans 16 Pink Beans 15 Pinto Beans 14 Soybeans 29 Split Peas 16 Protein in Grains(cooked) Grain 1 cup Protein Grams Amaranth 7 Barley, pearled 4 to 5 Barley, flakes 4 Buckwheat groats 5 to 6 Cornmeal (fine grind) 3 Cornmeal (polenta, coarse) 3 Millet, hulled 8.4 Oat Groats 6 Oat, bran 7 Quinoa 5 Rice, brown 3 to 5 Rice, white 4 Rice, wild 7 Rye, berries 7 Rye, flakes 6 Spelt, berries 5 Teff 6 Triticale 25 Wheat, whole berries 6 to 9 Couscous, whole wheat 6 Wheat, bulgur 5 to 6 Protein in Meat, Chicken, Fish Substitutes Product* Serving Size Protein Grams Boca Burger Original Vegan 2.5 oz 13 GardenVegan Veggie Patties 2.5 oz 9 Health is Wealth Chicken-Free Patties 3 oz. 14 Health is Wealth Yummie Burger 2.5 oz. 12 Lightlife Gimme Lean 2oz. 8 Lightlife Smart Cutlets Seasoned Chicken 3 oz. 26 Lightlife Smart Deli Combos 2.7 oz. 17 Lightlife Smart Dogs 1.5 oz. 9 Mon Cuisine Breaded Chicken Patties 3 oz. 7 Morningstar Farms Original Grillers 2.3 oz 15 Nate's Meatless Meatballs (3) 1.5 oz 10 Natural Touch Vegan Burger 2.7 oz 11 Natural Touch Veggie Medley 2.3 oz 11 SoyBoy Vegan Okara Burger 3 oz. 13 SoyBoy Vegetarian Franks 1.5 oz. 11 Starlite Cuisine Soy Taquitos 2 oz. 7 White Wave Seitan 3 oz. 31 Whole Foods 365 Meat Free Vegan Burger 2.5 oz. 13 Yves Canadian Veggie Bacon (3 slices) 2 oz. 17 Yves Veggie Burger 3 oz. 16 Yves Veggie Chick'n Burgers 3 oz. 17 Yves Veggie Dogs 1.6 oz. 11 *All items vegan Protein in Hot Cereals (cooked) Cereal Cup Protein Grams Arrowhead Mills Corn Grits 1/4 3 Arrowhead Mills 7 Grain 1/4 4 Bob's 8 Grain 1/4 4 Bob's 10 Grain 1/4 6 Bob's Kamut 1/4 5 Bob's Triticale 1/4 4 Bob's Whole Grain Cracked Wheat 1/4 5 Cream of Rye 1/3 5 Kashi 1/2 6 Mother's Multigrain 1/2 5 Quaker Old Fashioned Oats 1/2 5 Quinoa Flakes 1/3 3 Roman Meal Hot Cereal 1/3 5 Wheatena 1/3 5 Protein in Fresh Vegetables (cooked) Vegetable Serving Protein Grams Artichoke medium 4 Asparagus 5 spears 2 Avocado med. 4 Beans, string 1 cup 2 Beets 1/2 cup 1 Broccoli 1/2 cup 2 Brussels Sprouts 1/2 cup 2 Cabbage 1/2 cup 1 Carrot 1/2 cup 1 Cauliflower 1/2 cup 1 Celeriac 1 cup 1 Celery 1 cup 1 Chard, Swiss 1 cup 3 Chayote 1 cup 1 Chives 1 oz. 8 Collards 1 cup 4 Corn, Sweet 1 large cob 5 Cucumber 1 cup 1 Eggplant 1 cup 1 Fennel 1 medium bulb 3 Jerusalem Artichoke 1 cup 3 Kale 1 cup 2.5 Kohlrabi 1 cup 3 Leeks 1 cup 1 Lettuce 1 cup 1 Okra 1/2 cup 1 Onion 1/2 cup 1 Parsnip 1/2 cup 1 Peas 1/2 cup 4 Peppers, bell 1/2 cup 1 Potato, baked with skin 2 1/3 x 4 3/4" 5 Potato, boiled with skin 1/2 cup 1 Radish 1 cup 1 Rhubarb 1 cup 1 Rutabaga 1 cup 2 Spinach 1 cup 1 Squash, Summer 1 cup 2 Squash, Winter 1 cup 2 Sweet Potato 1 cup 3 Tomato 1 medium 1 Turnip 1 cup 1 Protein in Nut Butters Nut/Seed (2 Tablespoons) ProteinGrams Almond 5 to 8 Cashew 4 to 5 Peanut 7 to 9 Sesame Tahini 6 Soy Nut 6 to 7 Protein in Milk Substitutes Beverage 1 cup Protein Grams Soy Regular 6 to 9 Soy Low/Nonfat 4 Rice 1 Rice and Soy 7 Almond 1 to 2 Oat 4 Multigrain 5 Protein in Soy Products Product Serving Size Protein Grams Tofu Medium to Extra Firm 3 oz. 7 to 12 Tofu Soft or Silken 3 oz. 4 to 6 Tempeh 4 oz. 12 to 20 Textured Vegetable Protein TVP 1/4 cup 10 to 12