Raise Vegan October 2018 Raise Vegan - Page 47

Beans 1/4 cup cannellini beans = 3.5 grams 1/4 cup baked beans = 3 grams 1/4 cup chickpeas = 8 grams Try these ideas: Bean quesadillas, beans and rice, roasted chickpeas Peas 1/4 cup green peas = 2 grams Try these Ideas: Bowtie pasta with peas, split pea and carrot soup, sugar snap peas with vegan ranch dressing Lentils 1/4 cup lentils = 8 grams Try these ideas: Lentil soup, spaghetti with tomato sauce and lentils Whole Soy Foods 2 oz tofu = 5 grams 2 oz tempeh = 11 grams 1/4 cup edamame = 13 grams Try these ideas: Baked tofu bites, edamame hummus, tempeh sloppy joes Nuts and Seeds 1/4 cup cashews = 5 grams 2 Tbsp peanut butter = 7 grams 2 Tbsp chia seeds = 3 grams Try these ideas: Cashew butter and chia jam sandwiches, choc- olate peanut butter smoothies Seitan 2 oz seitan = 14 grams Try these ideas: Seitan and bean burgers, seitan and veggie skewers Even if your family is new to plant-based eating, swapping out a few routine animal products for plant proteins is a great way to start! Involve your kids by letting them choose some new plant-based entrees for the week, have a family veggie burg- er cook-off, or try tofu or beans on a Friday night pizza and figure out what your family likes. Resources (1) Dietary Reference Intakes for Energy, Carbohydrate. Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005). http://www.nationalacademies.org/hmd/~/me- dia/Files/Activity%20Files/Nutrition/DRI-Tables/8_Macronu- trient%20Summary.pdf?la=en. Accessed August 2, 2018. (2) Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016 Dec;116(12):1970-1980. (3) Mangels, R. Feeding Vegan Kids. From Simply Vegan 5th Edition. Vegetarian Resource Group. https://www.vrg.org/ nutshell/kids.php. Accessed August 2, 2018. (4) USDA Food Composition Databases. https://ndb.nal.usda. gov/ndb/. Accessed August 2, 2018. RAISEVEGAN.COM Raise Vegan 47