Calcium Content in Various Foods

Dairy foods are the best known source for calcium, but many other foods provide calcium. The U.S. RDA recommendations range from 800 -1500 mg./day depending upon age and various factors.

Numbers below based on 100 grams, 3.5 ounces, an average serving:

* a typical serving would be 1/4 to 2 this amount.

Sources: U.S. Department of Agriculture and Japan Nutritionist Association.

Seitan

Seitan is a wheat gluten cooked in a soy sauce broth that has the taste, texture and look of meat. Since all the starch has been removed and only the wheat protein remains, seitan has a very high protein content, higher than most animal foods. It also is high in calcium and niacin, and is fat free. Seitan is commonly called, “Wheat Meat” and “Mock Duck”. It is an excellent transition food for those wishing to reduce the animal foods in their diet. It can be used like meat in a variety of ways: a pot roast served with gravy, sauteed in fajitas, stir fried, stuffing for wontons and eggrolls, grilled, sliced in a sandwich, simmered chunks in stews and soups, etc.

Protein Content in Various Foods

Meat, poultry, dairy and seafood are not the only sources of protein. Whole grains, beans and nuts are also good sources. The U.S. RDA recommends .8 grams of protein per kilogram body weight per day, or 52 grams for the average male, 44 grams for the average female. The FAO/WHO international standards are lower, 37 and 29 grams respectively.

Numbers below based on 100 grams, about 3.5 ounces, a typical serving:

Sources: U.S. Department of Agriculture and Japan Nutritionist Association.

Beans contain almost twice as much protein as a comparable amount of meat or dairy food. Soybeans provide complete protein. The fat from beans is unsaturated, and contains no cholesterol. Beans and bean products are also very high in calcium, iron and B1 vitamins. Sprouted beans provide rich sources of Vitamin A, E, B and some beans can manufacture six times more vitamin C than an equivalent amount of citrus fruit.

The protein from legumes is calm and soothing compared to animal protein which is more aggressive. Beans have a warm and damp energy. Their high oil and protein content give beans a subtle expanding and muscle-building energy. The fiber in beans helps control blood cholesterol and glucose levels. Beans are especially good for diabetics and hypoglycemics because beans do not trigger a rise in blood sugar like other carbohydrates do. The paired halves of beans that store the protein correspond to and enrich paired organs of the body - brain, heart, lungs, kidneys, ovaries and testicles.

Beans are good to the earth - their roots contain bacteria that convert nitrogen into nutrients and enrich the soil. They are adaptable and tolerant of a wide variety of environments. This gives beans and those who consume them the energetic qualities of durability and a sense of compassion for fellow man. They are very flexible - overcooking, freezing or reheating does not affect their nutritional value or flavor. Other energetic qualities derived from beans are a calm relaxed nature, a warm easy going personality and smooth, soft, pliable skin.

Beans often get a bad rap - they cause gas - they take too long to cook - they are hard to chew, but it is without merit. If beans are cooked properly they are very delicious and do not cause gas. Beans can be cooked quickly, within 40 to 50 minutes, in a pressure cooker, without soaking ahead of time. They are easily digestible if they are cooked only in water with a strip of kombu seaweed. Add salt and flavorings after beans are soft and tender. Store dried beans in airtight containers and they will patiently wait for months, even years, to be cooked or sprouted. Canned beans will not have as much power, energy or flavor as freshly cooked beans

Soy Foods

A staple of Asia, the many different soy foods are becoming more popular in the U.S. because they are a great sources of calcium - equal to dairy, great sources of protein - more than animal proteins, excellent source of potassium and B vitamins. Recent studies indicate soybeans can prevent cancer and reduce effects of menopause. Soy foods are gaining in popularity because they are delicious, satisfying foods. Soybeans can be white, brown or black. They can be cooked or prepared like any other bean. Beyond that, there are so many great foods made from the versatile soybean! Edamame beans are tender young green soybeans that cook quickly in boiling water or steam. They have a rich nutty, satisfying flavor. Tempeh has more protein than animal foods, a meaty texture and is made from whole soybeans. Miso is a thick paste made from soybeans and rice or barley - good in soups, sauces, etc. Miso has all the essential amino acids, is free of toxins, and contains enzymes and bacteria that aid digestion. Soy milk and soy cheeses are a delicious alternative to traditional dairy, with comparable calcium, protein, etc., but without the saturated fats, and associated drugs and chemicals of animal foods. Soy sauce, tamari, or shoyu is a rich salty liquid that adds flavor and color to bland foods. It can be a sauce, a broth or an earthy salt alternative. Tofu, often joked about as being dull, is not dull at all. Tofu is a very exciting and versatile food that comes in many forms - from the soft silken blocks that can be blended into smooth creamy sauces and dressings, to Age pockets which are hollow with crunchy outsides - traditionally stuffed with rice and vegetables. Age tofu can also be sliced and sauteed for a crispy condiment. Tofu can be chopped, sliced, frozen, mashed, baked, fried, sauteed, marinated, blended, grilled, broiled, steamed. It can be subtle or spicy. It is not boring!

Nuts & Seeds

Nuts and seeds are a great source of protein, calcium, iron, potassium, B vitamins. Recent studies indicate that an ingredient in seeds called a protease inhibitor helps protect against tumor development. Their fat, which they have a fair amount of, is either neutral or unsaturated and can turn rancid without proper storage, so airtight containers and refrigeration is recommended. Like whole grains that have been milled, nuts that have been chopped, slivered or ground will spoil more quickly, and retain less nutrients and energy than whole nuts. Seeds and nuts that are smaller in size come from temperate regions, and larger, more oily and fatty seeds/nuts come from tropical climates and should be used less often. Pine nuts, hazelnuts and almonds are from Europe. Africa and the Middle East gave us walnuts, pistachios and sesame seeds (sesame seeds have 10 times the amount of calcium as dairy). Peanuts originally came from Peru, and cashews and Brazil nuts came from the Amazon Basin. Native Americans have been eating acorns, hickory nuts, and pumpkin, sunflower and squash seeds for centuries. Nuts and Seeds can be used in the forms of nut butters - not just peanut butter, but almond butter, cashew butter, sesame seed butter - a.k.a. tahini, etc., and oils from nuts - walnut, hazelnut, peanut oils, etc.

In Vegancooks. Com classes, nuts and seeds are roasted, sauteed, blended and incorporated into grain, vegetable, bean dishes. They are a big part of dessert classes, taking the place of eggs in cookies and other baked desserts, nut milks replace dairy in creamy desserts, and in savory soups and sauces.