The Vegetarian Protein Myth Plus Naan "Pizza" Recipe

I'd like to delve into what I consider one of the most commonly misinformed myths about vegetarianism and veganism. That is protein intake. It wasn't until I was watching the esteemed Dr. Caldwell Esselstyn of the Cleveland Clinic and Dr. Colin T. Campbell in Forks over Knives when I discovered the truth about protein.

Typically the most effort I would make in consciously adding protein is throwing in some beans while cooking and daily slices of peanut butter toast. Since I rarely indulge in dairy items, I do not consider them a reliable source of protein for myself. So just by looking at the big picture, it seems like I'm not getting protein regularly at all. So how the heck am I getting up in the morning and having enough energy to do anything at all? I'll be honest, I had worried a bit about it before, believing I needed to double up my efforts and really pay attention to my nutrition intake. Due to, well, laziness, I never really made any measures to do so. Beans can only go into so many dishes until you decide, "Enough!" (image source)

I had heard someone on Forks over Knives, (can't remember who but suspect I was listening to Rip Esselstyn, Dr. Esselstyn's knowledgable son,) explain that as long as we were consuming the proper amount of calories per day, we were covered on the protein front. Meaning, every whole foods- vegetables and grains- contained protein in varying levels. If I simply ate a good variety of whole foods, I was getting enough protein. Fruits, however, does not have a great amount of protein so rely on them for other nutritional benefits. Especially now in the summer when most of them are at their peak deliciousness.

As for the commonly known belief that vegans have to eat rice and beans in order to gain a "complete" protein, meaning consuming all nine essential amino acids found in the correct proportions so the body can build protein. Well, it's not true. Our bodies are pretty darn smart and they can figure out how to function once given the right tools. So if you consume a variety of foods creating a sort of "amino acid soup," your body will simply dip in, collect what it needs, and go about constructing the important building blocks for staying healthy. (source)

This leads me to our next revelation, meat-eaters as a whole are taking in too much protein. Our bodies weren't meant to eat meat in the large quantities we do today, consuming it multiple times a day at each meal and snack time. Grab a beef jerky once in a while? Chicken snack wraps? Bacon and sausage in the a.m.? Turkey sandwich for lunch? It's easy to forget just how much meat a person can eat in a day when it seems so common in everyday life. Too much animal protein, along with all its saturated fats and cholesterol, can wreak havoc on a human body. With whole plant foods, you're at least eliminating all the harmful components found in animals and reaping the benefits of plants, e.g. fiber, vitamins, minerals, antioxidants, etc.  

"Cleveland Clinic’s nutrition experts say that too much protein in your diet, which can be caused by low carb diets, can cause your body to go into a dangerous metabolic state called ketosis as your body burns fat instead of glucose for energy. During ketosis, the body forms substances known as ketones, which can cause organs to fail and result in gout, kidney stones, or kidney failure. Ketones can also dull a person’s appetite, cause nausea and bad breath. Ketosis is prevented by eating at least 100 grams of carbohydrates a day." It is a contributor to obesity and it has also been shown to increase risk of certain cancers. (source)

In short, your body knows what to do as long as you give it good, healthy, whole foods. If you're wondering, even though all whole plant foods have protein in varying levels, here are a few that are protein powerhouses.

• Pumpkin Seeds
• Asparagus
• Cauliflower
• Peanuts
• Mung Bean Sprouts
• Almonds
• Spinach
• Broccoli
• Quinoa

I believe in not telling people what to think and how to eat, but giving them the tools and sources with which they can educate themselves. The information above was found in these sources, as well as the documentary: Forks over Knives. If you are interested in learning more, please visit these links and decide for yourself what is the best lifestyle for you.

Sources:

• Alisa Rutherford-Fortunati: 10 Protein Packed Plants
• J. Morris Hicks: Protein
• Vic Shayne PhD: Too Much Protein is No Good

If you made it through all that, pat yourself on your back! I hope that it didn't come across as too preachy and allowed you to open yourself up to learning more about alternative diets. I just want to inform people and let them make the decisions for themselves. Anywhoo. Onto the recipe!

Tomato and Greens Naan "Pizza" 

I make this "pizza" a lot when I need to make a quick and hot side dish to a salad or any other meal. It's really simple to make and usually ends up being the most delicious thin on your plate. It serves two as a side dish or one as a lunch or light dinner.

Gather up:

• 1 piece of whole wheat naan (Found in grocery stores in the bread section.)
• Hummus (I used roasted red pepper but you can use your favorite.)
• 1 fresh, ripe tomato, sliced
• Several basil leaves, torn
• Salt and Pepper to taste
• Drizzle of olive oil
• Handful of mixed greens (Lettuce, kale, arugula are all good options.)
• 1 lemon for juice

To make:

• Preheat the oven to 425 degrees.
• Spread the naan edge to edge with a generous amount of hummus. Add slices of tomatoes in a single layer. You may not need the whole tomato because too many can make it watery.
• Sprinkle with torn basil leaves. Season with salt and pepper and drizzle with olive oil.
• Transfer to a pan and bake for about 10 - 15 minutes until edges are browned and tomatoes are warm and soft. Check often to prevent burning.
• While the naan is baking, mix together the salad greens with a hearty squeeze of lemon. Season with a sprinkle of salt and pepper.
• When the pizza is done, mound the salad greens on top of the pizza and cut into wedges.
• Serve immediately.

I got the idea of putting salad greens on top of the pizza from my trip to Italy. There, a popular dish is a large pizza simply made with tomatoes and basil and very little cheese, topped with fresh crisp arugula. Delicious and refreshing, perfect for a hot summer day!

FAQs about Vegetarian Diet and Cooking

I've had a few questions about my diet and the recipes I posted and the way I cook, so I thought I'd answer the most frequently asked ones here so everyone can learn a little bit more about the blog.

What is your diet?

I like to tell people I'm a pescatarian with a vegetarian diet. It means I'll eat seafood and fish once a month or so if even that, but the rest of my meals are vegetarian or vegan (though not on purpose.) I do consume dairy such as milk, cheese, and eggs, but pretty rarely.

What do you prefer to cook with?

Most of my meals turn out to be vegan simply because I choose not to cook with butter, cream, or cheese. I made that choice because I wanted to cut the overall calories and to really amp up the benefits of all the veggies in my dish. Alternatively, I'll use olive oil, citrus fruits, and tons of spices and herbs to flavor and give my dishes a freshness that really, well, can't be beat. A variety of vegetables really punches up the overall meal because you're experiencing so many different flavors on a single plate. 

Are your recipes low in calories or fat? Can I find the ingredients you use?

The recipes I post are healthy, cheap, and easy dishes that anyone can make. Since I cut out a lot of saturated fat found in dairy products, and try to bulk up with vegetables and legumes, they are almost always low in calories and very low in fat aside from the olive oil used in cooking. (Olive oil is a good fat! So is avocados, yum!) Most of my ingredients can be found in your kitchen or at the grocery store and farmer's market with little effort; and since I've been pretty upfront about my tiny budget, they are all affordable. One caveat, since I just cook for myself and Guitar Boy, most of the dishes yield enough for two people, though doubling the recipes should be simple in all cases.

Why should I be a vegetarian?

I'm not here to lecture you about the merits of vegetarianism. Although, I would like to educate you on the points of the diet if you are open to learning more. After all, you can simply close out of my blog if you don't agree with my views. However, I do hope that you will give it a chance if you are not already a vegetarian and see the other side of eating well. As for why I believe someone should be a vegetarian, there's a long, long list that many people like me all agree on. While I did initially stop eating meat because I couldn't bear to know that I was eating a cow or a pig, I learned many more things about the positive effects of vegetarianism that only cemented my belief in it. Other benefits of vegetarianism:

• Environmentally friendly: It takes significantly less energy to produce a crop of vegetables than it does to raise livestock.
• Health: It reduces risk of heart disease, stroke, cancer, and extends life length.
• Affordable: Cutting out meat adds more buck to your bank
• Reduce toxins in your body from hormones and antibiotics found in livestock.
• It's easier than ever now to be a vegetarian!

There's tons of more reasons and I will delve deeper into the benefits of vegetarianism individually so more people can at least see the two sides of eating meat and not eating meat. Your best tool for yourself is education. Educate yourself and only then will you be able to make the best choice.

Have you seen Food Inc., Forks over Knives, Food Matters, etc.?

Yes, yes, yes! All wonderful and extremely informative documentaries. Remember what I said about education? This is a great start. If you are interested in learning more about the food industry, Food Inc. is a must. A good follow up to Food Inc. is The Vanishing of the Bees. They both expose the darker sides of the food industry, government involvement (or disinvolvement, rather,) and pesticide use. Forks over Knives is a well-researched, easy-to-watch documentary on the benefits of a plant based diet. Full of scientific studies and carefully researched facts and advice, this is a credible look at plant based diets. Food Matters is another great one if you are still learning more about plant based diets and their effects on diseases. (image credit)

Anything else? If you have any questions for me, feel free to comment below or send an email to me at Beatrice@BirdcageBohemia.com 

I love hearing from people, so don't hesitate to write me!