28th August 2023
What often worries people when swopping to a plant-based diet is getting enough protein. We have been brought up understanding that we need protein and that meat, fish and dairy are all good sources of protein. The recommended daily protein consumption is 55.5 grams per person for adult men and 45 grams per person for adult women which ideally would be spread throughout the day. 100g of chicken or beef equates to about 30g of protein, 100g salmon about 25g, 1/2 litre of milk about 15g and 50g of cheese about 12g. As in addition a couple of slices of bread can contain 6g of protein, 100g of rice 10g it is not surprising that many people consume more than the recommended amount. https://www.nutrition.org.uk/healthy-sustainable-diets/protein/?level=Consumer
As well as bread and rice, protein can be found in beans, pulses and tofu – about 8g per 100g (cooked weight); nuts and seeds about 5g per 25g (a tablespoon of peanut butter is about 4g); in green vegetables such as cabbage and broccoli about 3g per 100g. Combining beans/ pulses/ peanut butter with grains such as rice/bread/pasta provides an optimal mix of amino acids present in protein. This makes simple dishes such as beans on toast, a peanut butter sandwich, hummus and pitta bread, rice and dhal an excellent source of nutrition.
The Green Tau 