Despite my silence, my husband and I are in the third week of our “30 Days A Vegan” challenge and I must admit, I am loving the lifestyle. When I started I worried about variety and feared that I would crave steak and chicken half way into the challenge. A few colleagues teased that my husband would walk into the kitchen only to find me hiding in the pantry munching on a plateful of meat. Well, that has not happened yet. I have been faithful to the challenge and am certain that I will be eating a diet with more plant-based foods long after the challenge is over. I feel more energetic, have significantly less cravings for junk food and definitely am not hungry in between meals. I have made it a point to include a variety of African dishes in my meal plan and have enjoyed the likes of Red-Red, Peanut Butter Stew,Bunny Chow with Chickpeas, Ndegu and good old “boarding school” beans. There is such a rich array of vegan choices in African diets. There was a reason our great-grandparents were healthier than we are….. they ate well.
L to R: Red Red with Plantain, Seitan Sandwich, Soya Chunk Stew
One of the most commonly asked questions has been centered around adequacy of protein on an African Vegan diet? Contrary to popular belief, it is very much possible to get enough protein on an Vegan diet. Balance is key. It is important to note that most people consume far too much protein for their estimated needs. The Institute of Medicine recommends that adults consume 0.8 grams protein per kilogram body weight. So, if you weigh 60 kg, your recommended protein goal is 48 grams (60 kg X 0.8g recommended amount). This requirement could easily be met in a days meal plan that included the following foods:
2 tablespoons peanut butter- 14 g protein
1 cup sugar beans (pinto beans) – 16 g protein
1 cup lentils- 18 grams protein
Total_- 48 grams protein
As we add starches and vegetables, we add a little more protein to further meet needs.
So, just what are some great sources of protein? Here are a few of my favorite. Remember, some whole grains and vegetables contain a small amount protein. Balance your meals to ensure adequacy.
What vegan African choices would you add to this list? I would love to hear from you.
Here’s to your health!
