point .36 x's ur weight gives u amt of protein p.d.

: Protein Content of Selected Vegan Foods

Tempeh1 cup419.3
Seitan3 ounces3122.1
Soybeans, cooked1 cup299.6
Lentils, cooked1 cup187.8
Black beans, cooked1 cup156.7
Kidney beans, cooked1 cup136.4
Veggie burger1 patty1313.0
Chickpeas, cooked1 cup124.2
Veggie baked beans1 cup125.0
Pinto beans, cooked1 cup125.7
Black-eyed peas, cooked1 cup116.2
Tofu, firm4 ounces1111.7
Lima beans, cooked1 cup105.7
Quinoa, cooked1 cup93.5
Tofu, regular4 ounces910.6
Bagel1 med.
(3 oz)
Peas, cooked1 cup96.4
Textured Vegetable Protein (TVP), cooked1/2 cup88.4
Peanut butter2 Tbsp84.3
Veggie dog1 link813.3
Spaghetti, cooked1 cup83.7
Almonds1/4 cup83.7
Soy milk, commercial, plain1 cup77.0
Soy yogurt, plain6 ounces64.0
Bulgur, cooked1 cup63.7
Sunflower seeds1/4 cup63.3
Whole wheat bread2 slices53.9
Cashews1/4 cup52.7
Almond butter2 Tbsp52.4
Brown rice, cooked1 cup52.1
Spinach, cooked1 cup513.0
Broccoli, cooked1 cup46.8
Potato1 med.
(6 oz)

Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers' information.

The recommendation for protein for adult males vegans is around 56-70 grams per day; for adult female vegans it is around 46-58 grams per day (see text).

Perfect Plant Protein Cheesecake

(Makes 2 10" spring form type cakes w 1/4 inch crust (g.f. or otherwise) pushed up the side a bit or more if you like or poured over a 1/2 fav cake or make 3 tarts: Each feeds 8-10 folks.)

3 lbs Tofu, firm, preferably Fresh Tofu, mashed w hands in bowl.
1 refrigerated can of Thai Organic Coconut Milk, thick cream only.
1 1/2 cups, Wholesome Cane Sugar (can vary based on needs)*
1/3 cup Earth Balance (can vary a bit)*
2 tablespoons of Tahini
3 tablespoons of Fresh Lemon Juice
1/3 cup of either Corn, Potato, Arrowroot or Tapioca Flour
2 teaspoons of Agar Agar Powder
1 teaspoon of Nutmeg Powder
2 teaspoons, Vanilla X
3 Tablespoons, Pure Maple Syrup (can vary based on needs)*
1 teaspoon, Sea Salt (can vary based on needs)*

Place all above in a food processor for 5 minutes or more till very creamy (if grainy, needs more time) and thick.


Taste your cheesecake cream.

Now decide what you might like in it. (* and/or if it needs more of what you may have left out from above.)

Ricotta style: mash up lb of tofu in a bowl, blend well w above mixture, or half the mixture; or half a lb of mashed tofu in2 one third of the mixture.

Or berries, fruits, grains, nuts, cooked tapioca pearls, or other extracts...

Place into spring form w crust (Halva is stupendous!) of choice, and bake 40 minutes. Let cool. For very fast results: Cool in freezer.

When cool, take paring knife and run it around cake to easily loosen cheesecake from spring form. Open spring form.

Cheesecake is ready to slice when bottom of the pan is cold.

Are you done?

You may want to add a topping?

Also makes great custard: Best baked in a water bath.

With custards or cheesecakes: Drizzles are great!

Also delicious with a bit of cocoa butter. The butter requires some recipe adjustments.

More about Halva Crusts, Drizzles, Toppings and Cocoa Butter later.

Let Ahimsa Flow!


Serving Up A Bit Of Yum, Plate By Plate

see, article w lovely pictures @ http://appetiteforgood.com/2011/02/01/sacred-chow-sings-the-eco-vegan-gospel/

FEBRUARY 1, 2011

This article is written by guest contributor,
Danielle Binler.

At Sacred Chow, you’ll initially be suspect of the waiters’ patience and yogi-like demeanor. I led an interrogation worthy of praise from Fred Armisen and Carrie Brownstein’s characters during the “Ordering the Chicken” scene in Portlandia, and still this waiter had a smile on his face and no sarcasm in his voice. The waitress in Portlandia acts like it is completely normal to be interested in the breed of the chicken you are about to consume, what its diet consisted of, and even what its name was. Similarly, the waiter at Sacred Chow encouraged more questions instead of getting agitated by the neuroticism that comes along with being aware of what you put in your body. I’m hoping that’s what an eco-vegan, kosher, healing, and low-carbon lifestyle does to a person. You won’t find any chicken on the menu at Sacred Chow though (sorry, omnivores). This restaurant sings its eco-vegan gospel loud and proud, uses only organic ingredients that are grown locally or are fair-trade sourced, and offers gluten free, sugar free, and wheat free options.

After much deliberation, I finally settled on three of the tapas, which come as a deal for $18 instead of $7 each. The tapas were artfully displayed on a tiered plate rack. First, I had the sautéed Shiitake mushrooms with South Indian dip. The mushrooms were cooked to perfection, and pine nuts were sprinkled on top to add a bit of crunch to the otherwise meaty texture of the dish.

Next I had the grilled Western tofu, which was served with a mustard and garlic sauce with a hint of cayenne and a side of greens. The texture of the tofu was not too gelatinous or rubbery, more on the crumbly and spongy side. The sauce was very flavorful, and brought the tofu to life. I loved this sauce, and learned that Sacred Chow even sells their sauces by the pound. So, you can bring a little eco-veganism home with you and add their sauces to your own tofu or stir fry creations.

Then, I had the vegetable of the day, which was roasted pumpkin, rutabaga, and sweet potato on a bed of greens served with their vegan Caesar sauce, which is made from miso, lemon juice, garlic, and mustard. This sauce had quite a kick to it, so if you really like garlic and spice, your trigeminal nerves will be thanking you.

After loving each tapas dish more and more with every bite, I decided it would only be appropriate to indulge in dessert. Next time, I think I will order dessert first, because this was my favorite part of the meal and I wish I had more room for it! Behold: custard tart with a coffee swirl, chocolate glaze, and pomegranate seeds on a coconut sweet rice flour crust. The fresh pomegranate seeds were juicy and tart, and balanced out the sweet and flaky coconut crust.

The food was delicious, and knowing the kind of hardcore eco-vegan ethos Sacred Chow subscribes to made me feel a little less guilty about ordering dessert. Sacred Chow also supports Farm Sanctuary and Our Hen House, which are both organizations dedicated to combating the abuses of factory farming and ending the exploitation of animals. Additionally, Sacred Chow regularly donates to entrepreneurs through Kiva, which is a platform for micro-financing and creating relationships beyond financial transactions across the globe. Sacred Chow also supports local artists, and has a rotating series of artworks on display. If you are vegan, kosher, have a gluten allergy, or simply want to venture into the world of yoga and tofu, Sacred Chow will show you the way. Namaste.

Local food, nyc, sustainable food, vegan
Serving Up A Bit Of Yum, Plate By Plate

Evan ThomasReplyFebruary 1, 2011 at 6:05 PM
I’ve never tried a vegan tart before; they sure make it look appetizing!

FrancescaReplyFebruary 2, 2011 at 11:48 AM
Wow, Danielle, you’ve made me actually want to go out of my way to go to a vegan restaurant. What a feat! Great job!