How to get more protein from a plant-based diet!
"But where do you get your protein from? PLANTS of course!"
Meat eaters often ask vegans and vegetarians where they get their protein from, assuming that people who don't eat meat are deficient in protein! Nothing could be further from the truth!
Let Feelgood Health show you how easy it is to get YOUR daily protein from a plant based diet!
1. Add seeds to your meals
Boost your protein content by including a selection of seeds such as sesame, hemp, chia, flax, sunflower and pumpkin seeds into your daily diet. Not only are they rich in minerals and other essential nutrients but also provide a healthy dose of protein. Hemp seeds pack a powerful punch of plant protein, omega-fats and magnesium. And, the ever popular chia seeds are well known for their amazing properties of increasing fibre, protein and healthy fats.
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2. Support your body with Spirulina
Spirulina is a wonderful superfood with a high plant-based protein content of about 70%. It contains one of the most complete sources of nutrition on earth through its ability to convert sun energy into protein rich chlorophyll. Spirulina is high in Vitamin B, calcium, iron and amino acids and supports the immune system and encourages energy, vitality and overall health and well-being. Blend SuperFoods Organic Spirulina into smoothies or use in snacks or desserts for an instant energy boost – or simply drink a Green Alkalising Shake from Superfoods!
3. Indulge in nuts
Nuts such as almonds, cashews, walnuts, pistachios and brazil nuts offer a good source of protein and contain essential vitamins and minerals. They vary in flavour and you’ll find that some are more nutty, sweet or neutral in taste. Add nuts to cereals, for baking, in nut butters, desserts or if you simply feel like something to munch on during the day.
4. Include more legumes into your diet
Legumes such as lentils and beans are both high in protein and fibre. Edamame bean is the protein superstar and an absolute must for any plant-based diet. It has 18 grams of protein per one cup serving – now you can see why it should always be on your shopping list! Legumes also have incredible health benefits such as keeping you full for longer, controlling blood sugar levels, lowering blood pressure and cholesterol and reducing your risk of heart disease. Toss them into salads, soups, stews, curry, or make a dip or delicious hummus. When using legumes for their protein content, always include a starch to make up a complete protein (e.g. brown rice, barley, Bulgar wheat)
5. Supplement with protein shakes
If you’re looking for a meal replacement, want to build more muscle or up your nutrient intake, then supplementing your body with a plant-based protein shake is exactly what you need. This means that your body is getting all the good stuff and you don’t have to stress about whether you’re eating the right balance of nutrients.
While quinoa is considered a whole grain, it’s actually a seed. This mighty grain contains 8 grams of protein which is more than any other grain when a single cup is cooked. It has a nutty flavour and is gluten-free – a good choice for those with wheat allergies! Use quinoa in salads as a side dish or add to stir-fries instead of rice or noodles.
Tofu is another impressive protein source to incorporate into your diet. Although it’s mild in taste, the flavour intensifies as you’re making it. It’s available in various consistencies ranging from very soft to firm. Tofu can be pan-fried or baked, added to burgers and tacos as well as in your favourite smoothie.
See how easy it is to add more plant-based protein into your diet? Go on and try these super delicious plant-based protein options and feel healthy and happy every day!