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Posts from the ‘Vegetarian’ Category


Marmite – A superfood

Marmite is to the British and New Zealanders, what breast milk is to babies – an essential part of their diet and lifestyle!. Without it, is a “marmageddon”!. Marmite has been discovered by a German scientist, in 1902 and has been included in First World War soldier’s ration packs, due to it’s high nutritional value. In the 1930’s, an English scientist discovered that the folic acid in Marmite could be used to treat anemia. Till today, Marmite is as popular as ever!.

Marmite’s ingredients are: yeast extract, vegetable extract, salt, spices and vitamins (B1, B2, B3, B9, B12). It is popular to eat as a spread on toast, crackers or rice cakes , with cheese or butter. Take one teaspoon/day, to enjoy an array of health benefits.

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Protein diet for a vegetarian

The RDA protein intake for vegetarians should be 0.9g/kg/day (0.41g/pd/day) – adult male vegan is around 63g/day; adult female vegans is around 52 g/day – considering some plant proteins are being digested somewhat differently from animal proteins and for the amino acid mix in some plant proteins.

It is very easy for a vegan diet to meet the recommendations for protein. Vegans eating VARIED diets containing vegetables, beans, grains, nuts and seeds, rarely have any difficulty getting enough protein as long as their diet contains enough calories (energy) to maintain weight. Some of the best vegetarian protein sources are: quinoa, green peas, nuts and nut butter, beans, chickpeas, tempeh and tofu, edamame, leafy greens, hemp, chia seeds, sesame and sunflower seeds, seitan, non-dairy milk, unsweetened cocoa powder.

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