The Vegetarian Flavor Bible *Contest*!!!

Please note: Contest is closed! The winner is charj, #7. Thank you to all who entered! (I emailed you, Charj, but if I don’t hear back by 2/10/15, a second winner will be chosen.)

2/11/15- Follow up winner is Rusty! I will email you, but if I don’t hear back from you by 2/14/15, a third winner will be chosen!


Before Christmas, I found myself browsing around in a bookstore. I’m not a shopper, but bookstores have never felt like shopping. I’m knee-deep in the new book section and really wondering who buys *all* these crazy titles.. when I see a huge hard cover book, The Vegetarian Flavor Bible. I cracked it open, and my mouth may have fallen open, too. I can’t say for sure. I debated about buying it, but balked, as I usually do. We continued on our way and a day later, I got an email asking if I’d be interested in a review copy. Hell, yes! And in no time at all, it was in my hands. The author, Karen Page, generously wrote a special blog post for today, which is below. First, let me give you a very abbreviated take on this massive tome.


This book is an encyclopedia, as packed with info as vegan food is with nutrients. Each entry includes a flavor profile, nutritional info, botanical relatives, how to cook it, flavor affinities, and more. Whether you are a beginning cook, or more comfy in the kitchen than anywhere, this book would be an amazing addition to any kitchen.

Good news: You have a chance to win a copy of this book. All you have to do is leave a comment on this post telling me what ingredient tends to stymy you in the kitchen. That’s it. It could be one you don’t like, one you’re not sure how to use, or one you’ve always wanted to pick up at the grocery store. US shipping only, please. The contest will close January 21. So after reading Karen’s guest post, be sure to comment! By the way, Karen is truly an expert and has won several esteemed cookbook awards. She knows her stuff and I’m thrilled she is sharing it with  all of us. I’ll leave this post to Karen. Be sure to enter the contest! And don’t forget that our Great Vegan Protein Book is coming out soon!

“So, How Do You Get Your Protein?” Guest Post by Karen Page

After being lifelong omnivores, my husband Andrew Dornenburg and I stopped eating meat in May 2012.  That’s when we started getting asked what we soon learned was the number-one question posed of most vegetarians and vegans:  “So, how do you get your protein?”

This led us on a search for answers.  As The Great Vegan Protein Book had not been written yet, we turned to other sources:  Karen earned a Certificate in Plant-Based Nutrition from Cornell in conjunction with the T. Colin Campbell Foundation, and we regularly visited the USDA’s National Nutrient Database for Standard Reference at where we learned all about the macronutrient content of various foods – much of which was so eye-opening, Karen made sure to include it in her new book THE VEGETARIAN FLAVOR BIBLE.

First, we simply wanted to figure out how much protein we should be eating for a healthful diet.  It turns out that the average person needs just 50 to 60 grams of protein per day – yet the average American typically consumes 70 to 100 grams per day, primarily from animal-based sources (e.g., meats, poultry, seafood), a level of overconsumption that correlates with a higher risk of diseases such as heart disease and certain cancers.  Because 50 to 60 grams of protein a day can easily be provided by a plant-based diet, T. Colin Campbell’s book The China Study recommends avoiding meat, poultry, eggs, and dairy.

“Dietary protein within the range of 10-20 percent is associated with a broad array of health problems [e.g., higher blood cholesterol levels, higher risks of atherosclerosis, cancer, osteoporosis, Alzheimer’s disease, and kidney stones], especially when most of the protein is from animal sources.”
–T. Colin Campbell, PhD, The China Study

I was fascinated to learn the number of grams of protein contained by different foods, e.g.,

1 large egg = 6 grams
½ cup black beans = 7.5 grams
½ cup black-eyed peas = 6.5 grams
½ cup lentils = 9 grams
1 ounce almonds = 6 grams
1 ounce peanut butter = 7 grams
1 ounce tempeh = 5 grams
¼ cup firm (raw) tofu = 10 grams
1 Burger King veggie burger = 14 grams
1 Shack Shack ‘Shroom (vegetarian) burger = 18 grams

And it was very surprising to learn how much protein I could get from vegetables and grains:
1 medium artichoke = 3 grams
1 cup asparagus = 4 grams
1 cup pureed avocado = 5 grams

½ large bagel = 7 grams
1 cup broccoli = 4 grams
1 cup Brussels sprouts = 4 grams
1 ounce oatmeal (uncooked) = 5 grams
1 medium potato = 5 grams
½ cup quinoa = 4 grams
1 cup spinach = 5 grams
½ cup sun-dried tomatoes = 4 grams

My fascination with protein continued to the point that I decided to include nutritional profiles for most of the ingredients listed in the encyclopedic A-to-Z Chapter 3 of THE VEGETARIAN FLAVOR BIBLE. For example, if you look up Eggplant, you’ll see that they are 83% carbs, 10% protein, and 7% fat – and that 1 cup of raw, cubed eggplant has 1 gram of protein.

Once you’re confident you’re getting the right amount of protein, the next important step is to make those ingredients taste absolutely delicious.  And by providing you with lists of the herbs, spices, and other seasonings that will best enhance the flavor of any plant-based ingredients you might want to cook, THE VEGETARIAN FLAVOR BIBLE puts 576 pages of inspiration right at your fingertips!


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  1. Sandra Zimmer
    Posted January 13, 2015 at 3:42 pm | Permalink

    Curry is the ingredient that stymies me. Not sure how to use it and what kind of curry.

  2. Celia
    Posted January 13, 2015 at 3:56 pm | Permalink

    What a great giveaway! I’ve been meaning to check out that book.

  3. Debbie
    Posted January 13, 2015 at 3:59 pm | Permalink

    I have trouble getting dry beans cooked to the right consistency/texture. So I usually opt for canned.

  4. Judith
    Posted January 13, 2015 at 4:09 pm | Permalink

    The variety of vinegars keeps me on my toes! I’m never sure which to use, how much, and when to add it to what I’m making.

  5. Posted January 13, 2015 at 4:20 pm | Permalink

    I still remember how (pleasantly) surprised I was when I found out how much protein is in plain ole’ vegetables! I love knowing that by eating plenty of fresh food, I don’t have to worry about my protein intake. If anything, meat eaters should be wondering if they eat enough fiber :) as for how I would use the Vegetarian Flavor Bible, sometimes I get a dish to a point where it tastes good but just needs a little something in the spice department to make it pop. I know quite a few spice blends but I’m less adept at using individual spices intelligently, so I think this book would help me out a lot. Thank you for offering the giveaway!

  6. Monica Vereau-Trzaska
    Posted January 13, 2015 at 4:32 pm | Permalink

    Hi Tami, congratulations on your new book(s) to be reeleased soon.

    I am pretty open minded when it comes to ingredients. I have lived in 2 countries before the US, and have tried many foods and cook a lot of international dishes at home. It is hard for me to pick an ingredient that “blocks” me. I’d say there are ingredients that I haven’t tried yet, like Chayote, Chestnuts, Breadfruit, rambutan, home made maki rolls and rejuvelac to make Vegan cheese.


  7. charj
    Posted January 13, 2015 at 4:44 pm | Permalink

    Fresh shiitake mushrooms, people rave about them online, but mine always come out tasteless and rubbery.

  8. Terri Cole
    Posted January 13, 2015 at 6:41 pm | Permalink

    It’s not a single ingredient, but oil-free vegan corn bread is my nemesis. I’ve tried several, and they are always “just okay”.

  9. Val
    Posted January 13, 2015 at 7:32 pm | Permalink

    What a great giveaway!!! :)

  10. John Coblentz
    Posted January 13, 2015 at 8:09 pm | Permalink

    Looks very useful!

  11. Rusty M
    Posted January 13, 2015 at 10:58 pm | Permalink

    I think it’s cumin. I tend to either overdo or under use it. Thanks for the chance!

  12. Shira
    Posted January 14, 2015 at 10:52 am | Permalink

    Looks like a great book! The ingredient that most stymies me in the kitchen would have to be miso. I use it plenty in recipes but can never figure out how to use it on my own . . . .

  13. Tamara
    Posted January 16, 2015 at 8:57 am | Permalink

    Tamarind. Not sure if I’m supposed to use the paste, the concentrate, the pulp brick or what. Or how long the brick of pulp lasts in the refrigerator.

  14. Posted February 3, 2015 at 9:55 am | Permalink

    Hey there! Just discovered your blog and I love it! I’m a Clevelander too, and it was exciting to read about local vegan stuff. Keep those posts comin’!

    I just started a cooking blog, and although it is primarily vegetarian, I do a lot of vegan cooking. Since discovering your blog, I’ve added you to my links list and have been making it through your archives…I’d be honored if you stopped by :)

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