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In this episode of The Raw Food Podcast The Rawtarian shares a simple to understand concept of what protein is and where you can get proteins in a plant-based, vegan diet.

In short, yes, you can get enough protein from a plant-based diet!

• 1/4 cup almonds = 15 grams protein
• 1/4 cup walnuts = 7.5 grams protein
• 1/4 cup sunflower seeds = 7 grams protein
• 1/4 cup cashews = 5 grams protein
• 1/4 cup pecans = 2.5 grams protein
• 1/4 cup medjool dates = 2 grams protein
• 4 tablespoons of hempseed hearts = 15 grams protein
• 3 tablespoons of chia seeds = 4 grams protein
• 1 cup raw kale = 2 grams protein
• 1 cup raw broccoli = 2 grams protein
• 1 cup raw spinach = 1 gram protein (1 cup cooked spinach = 7.6 grams protein)
• 1 cup alfalfa sprouts = 1 gram protein

The recommendation for protein for adult female vegans is around 46-58 grams per day.

The recommendation for protein for adult male vegans is around 56-70 grams per day.

Re: "complete proteins:" Animal foods, soy foods and quinoa are "complete proteins," which just means that they include all of the 9 essential amino acids, which is handy. But you can get all of the 8-9 essential amino acids quite easily if you consume a variety of plant-based foods.  A complete protein will be made inside your body quite easily, as long as you are eating a wide variety of legumes (ex. sprouted chick peas), grains (ex. sprouted quinoa)  greens and veggies, nuts and seeds :)

Resouces:

Handy calculator to find out protein content of various ingredients

Book: The China Study by T. Colin Campbell (Scientific study comparing animal-based versus plant-based proteins)

Protein content charts referenced in this episode

To listen to the podcast click on the photo/play button above or save the MP3 to your own computer.

In this episode of The Raw Food Podcast, The Rawtarian shares the inside scoop on making raw desserts, and she talks about her raw dessert book.  

I go over the five types of raw desserts:

Frozen desserts

Cakes, brownies and bars (example recipes)

Sweet puddings (example recipes)

Dehydrated desserts (example recipes)

Two-Three-Four-Steppers (complicated recipes! you won't find many of those here :))

Interested in purchasing my raw desserts ebook? Join The Rawtarian's Kitchen and you'll receive it instantly. Thank you in advance for your support. Enjoy!

To listen to the podcast click on the photo/play button above or save the MP3 to your own computer.

In this episode of The Raw Food Podcast The Rawtarian shares the inside scoop on making raw vegan veggie burgers - oh yeah!

First, I provide an excellent, moist burger recipe.

Next, I explain how to make a raw veggie burger in your dehydrator. 

Third, I outline how to serve a raw burger and what to use as a bun and as condiments.

Recipes mentioned in this episode:

Raw veggie burgers

Raw cheese sauce

Raw spongy moist bread (for using as burger buns)

Raw ketchup

Raw mayo

Equipment and ingredients:

Need chia seeds, flax meal, a food processor or a dehydrator? Check out my product recommendations for what to buy.

To listen to the podcast click on the photo/play button above or save the MP3 to your own computer.

In this episode of The Raw Food Podcast The Rawtarian shares the inside scoop on making cheese sauce in a blender. She also dispels the myth of 5-day cheeses!

Recipes mentioned in this episode:

Raw cheese sauce***

Raw veggie burgers

Raw macaroni and cheese

Raw spongy moist bread (for making sandwiches or using as burger buns)

Equipment and ingredients:

Nutritional yeast? Food processor? Check out my product recommendations for what to buy.