Plant-based Protein!
For many reasons meat has become synonymous with protein and if you don’t eat it, the first question you will be likely to face is: (ta-da)
“Where do you get your protein from?” (If you follow a plant based diet, you will either smile or cringe at this point!)
There are plenty of plant based proteins which are complete proteins (contain all 9 essential amino acids) and furthermore, our bodies know how to “manufacture” the complete proteins when we eat a variety of wholefoods containing any mix of amino acids.
With the ever-increasing focus on protein, you need not include animal proteins in your diet. And ideally, you should balance your proteins with wholefood plant based foods.
I am a big supporter of getting protein in every meal, especially in the first meal of the day. I find that eating protein with my breakfast sustains me for longer and I do not get the mid-morning slump. Instead of reaching for coffee, I find myself reaching for green tea or lemongrass tea! And, I ensure my snacks always contain some protein Check out
my Seed and Amaranth Bar recipe!) Furthermore, there are really simple ways of incorporating these proteins.
Check outthe recommended Daily Intakes taken from https://www.nrv.gov.au/nutrients/protein
When you calculate these RDI’s you will see only 8-10% of our daily nutrient intake should be protein. As an athlete, my personal preference is to aim for an intake of around 15%-20% PLANT BASED protein. However, if you do strenuous exercise at least once a day, I suggest an amount of around 15%. The recent focus on protein has found “experts” promoting levels MUCH higher than this. Too much protein (animal source) = higher acidity = pH imbalance = stresses kidneys and results in calcium being leached from bones to create pH balance. Too much animal protein is proven to fuel cancer growth, diabetes and heart disease (BIG statement so more on this in upcoming posts). Bantings and Paleo diets will not result in long term wellness, but possibly short term weigh loss with terrible long term effects.
As promised this blog is about positivity and solutions so here are a few of my fav plant proteins to get you started!
- Meat Alternatives
Loadedwith plant based protein usually equivalent to meat or even higher, and without many of the nasties found in meat like cholesterol, trans fats, hormones and antibiotics. As you know I am a Fry’s fan (www.frysfamily.com) and in most instances Fry’s contains around 25% more protein than the regular meat products with none of the nasties attached! I personally do not have an issue including some processed foods in my diet. Fry’s was developed in a family kitchen and has just scaled up the operation as with many homegrown brands. I focus more on the ingredients list and usually pull this to pieces!
- Lentils
Lentils have 18 grams of protein per cup, along with nearly 30 grams of fibre! Lentils are available anywhere and are a great kitchen pantry item. Always rinse them and add them to salads, wraps, curries, soups or stews!
- Tofu
10 grams of protein per cup of tofu. Personally not the biggest fan of tofu, but if grilled with some tasty sauces, may be more palatable. Often used by plant based peeps as a scrambled egg replacement.
- Black Beans
Black beans are one of the richest sources of antioxidants and one of the healthiest beans of all beans and legumes. 16 grams of protein per cup. Ok – this one rocks! Love black beans with nearly everything (except my morning coffee). On toast, DIY veggie patties, wraps, added to chili for a Mexican-inspired meal. If you haven’t yet had them best you add them to your next grocery shop!
- Quinoa (Keen-Noa)
With 8 grams per cup, and loaded with magnesium, antioxidants, and fibre. Certainly, one of the more popular superfood grains which has made its way into most households (for this we thank the mighty quinoa!). Yes, Quinoa is awesome. My go-to when hosting a party, BBQ or dinner. Quinoa salad always gets a prime position at the table. Check out my many Quinoa recipes and many more to come!
- Peanut Butter
I have to admit, this is my weakness! Nothing quite like a tablespoon of peanut butter after a workout or as a quick snack. Because it is high in fat and protein, this should curb your sweet craving and make you feel instantly full. And 1 tbsp = 4g protein! The same, of course, goes for Almond Butter, cashew nut butter or macadamia nut butter.
- Amaranth
Amaranth is similar to quinoa and teff in its nutritional content, though much smaller in size. It is also a great source of iron, B vitamins, and magnesium. I love cooking with Amaranth…again, totally versatile and can be used in almost any dish!
- Hemp Seeds
Hemp seeds are loaded with protein and taste really great in a smoothie or a homemade bread. Go wild! No weird taste and no strange side effects.
- Chia Seeds
Chia is a personal favourite. Not only are these tiny seeds loaded with protein but they have managed to make their way into most households with their superfood status.
- Edamame
Kids food for sure: Give them a bowl and find them popping the beans out of the pod. You may find yourself joining in! Super easy – just defrost – no cooking needed. This is a great way to get kids to eat healthy food at snack time.
- Nutritional Yeast
4g protein per tbsp! And perfect as a cheese substitute – sprinkle on a pizza or over a pasta! And B12
- Chickpeas
And hummus. Enough said.