Plant-based Protein

One of the most common questions asked when discussing a vegan or plantbased diet is "Where do you get your protein and calcium from?"

Slowly more and more people are interested in reducing their intake of animal products, whether it's for health, religious or animal welfare reasons. It might be harder to get enough protein in for people who don't eat meat, but research has shown that a vegan diet can provide all the nutritional requirements. By planning ahead, creating meal plans and eating a varied diet, this can be achieved.

WHY IS PROTEIN IMPORTANT?

Protein is important for/ used by the body:

• to create and maintain muscles, organs and skin

• to repair damaged body tissues.

• antibodies that help maintaining a strong immune system.

• the digestive system breaks down the protein to produce energy.

• for hormone synthesis

HOW MUCH PROTEIN DO I NEED TO CONSUME

The recommended protein intake is between 0.8g - 1.2g per kg of body weight.

WHICH PLANT-BASED FOODS CONTAIN PROTEIN?

Some of the best plant-based proteins are:

• Tofu - contains about 10g of protein per half a cup

• Tempeh - contains about 15g per half a cup

• Edamame beans - about 8.5g per half a cup

• Seitan - about 25g per 100g serving

• Quinoa - about 8g per cup

• Oats - about 12g per cup

• Lentils - cooked lentils contain about 8g per half cup

• Green peas - 5g per 100g

• Chickpeas - about 7.3g per half cup

• Broccoli - about 4.5gper 150g serving

• Kale - 2g per cup

• Mushrooms - 3g from 5 medium sized mushrooms

• Almonds - about 16.5g per half cup

• Peanuts - about 20g per half a cup

• Pistachios - about 25g per cup

• Chia seeds - 2g per tablespoon

• Hemp seeds - 5g per tablespoon

• Potatoes - about 8g per serving

Another way to insure you can get your protein intake is by adding a scoop of vegan protein powder to your smoothies ( why not try this recipe) or by taking a daily supplement.

A FEW IDEAS TO INCLUDE HIGH PROTEIN FOODS

• Add crispy Tofu or Tempeh and Edamame beans to your stir-fries, and sprinkle a few peanuts over the dish.

• Add lentils or quinoa to your salads

• Add Kale to your salads and sprinkle over a few hemp seeds at the end. This is a great summer salad

• Serve steamed broccoli as a side or add sautéed mushrooms to pasta dishes.

• Add nut-butters to your oats. Why not try this PB & J overnight oats

• Spread a layer of hummus onto your sandwiches - here is my favourite hummus recipes

• Have a chia seed pudding as a treat or delicious breakfast

• As a healthy alternative to bread, try my chickpea & kale flatbreads

• Add greens to your smoothies

• Sprinkle seeds and nuts on your salads.

If you are interesting in more tips and information like this, feel free to get in contact with me.