Boost Your Protein Intake with Plant-Powered Delights
Do you regularly experience any of the following?
- Mood swings
- Sugar cravings
- Slow-healing injuries
- Trouble concentrating
- Hair, skin & nail problems
- Regular Illness
It may be a sign to amp up your protein intake. While the ideal amount varies based on factors like age, weight, and height, adults generally aim for around 50 grams daily. Making up about 17% of your weight, protein takes the lead when taking care of your muscles, skin, and internal organs, especially your heart and brain. Not just that, it's also a key player in keeping your eyes sharp, hair shiny, and nails strong. Protein-rich foods span beyond meat and eggs to include beans, nuts, peas, and seeds. Even for vegans and vegetarians, protein isn't a challenge – numerous plant-based ingredients boast high protein content. Elevate your meat or dairy-free diet with these simple yet effective strategies to ensure you're meeting your protein goals.
Peanut Butter / Nuts
Nuts and nut butters are nutritional powerhouses that offer a tasty and convenient way to boost your protein intake. Packed with healthy fats, fibre and a variety of essential nutrients, nuts provide a well-rounded nutritional profile. Peanuts contain the most protein, at around 26g per serving.
You can implement more nuts/ nut butters into your diet by snacking on nuts throughout the day or using nut butter in your oats, on toast or with banana.
Also known as wheat gluten or wheat meat, seitan is a popular plant-based protein source that makes a brilliant meat substitute due to it's high protein and chewy texture. It is made from gluten, the protein found in wheat and has a neutral taste, similar to tofu, which allows you to play around with seasonings and marinades.
Your typical serving of seitan has around 25g of protein.
As previously mentioned, tofu begins as a mild-flavoured block that can be made to your taste. Made from soya and is a popular staple in many Asian dishes, tofu is perfect in soups, salads and can even be made into a vegan scrambled egg.
A serving of tofu sits at around 21g of protein.
Quinoa is an ancient grain that contains all nine essential amino acids, making it a complete protein source. With approximately 8g of protein per cup, quinoa provides a substantial protein punch, making it the ideal choice for vegans and vegetarians. Use on salads, in stews or even to make vegan burger patties.
At around 18g of protein per cooked cup, lentils are renowned for their versatility and can be seamlessly integrated into various dishes, including soups, stews, salads and curries.
Soy milk continues to rival its animal-based counterparts in protein content while offering a wealth of additional nutritional benefits. Although many other alternative milks have become favourites in recent years, soy milk is a complete protein source as well as being rich in vitamins, minters and antioxidants. Whether you're using in your lattes, oats or cooking, there is around 8g of protein per 1 cup.
Arguably a vegan's secret weapon, nutritional yeast is a flavourful powder (or flakes) that not only imparts a cheesy, umami taste to various dishes but also serves as a powerhouse for protein and vitamins. Just two tablespoons can contribute approximately 8 grams of protein!
Protein Bars/ Powders
Protein bars are a great way to up your protein intake whilst enjoying a tasty snack. Offering a satisfying 10-13g per serving, our bars are crafted to ditch the chalky texture and strange aftertaste you often get with protein bars, ensuring a tasty and enjoyable snack experience.
Seeds are an excellent source of protein, with hemp seeds having the most with 9g of protein per ounce. Hemp seeds are the seeds or nuts of the hemp plant that can be eaten raw, toasted, or used to make milk, oil, cheese substitutes, or protein powder. Simply add seeds to the top of oats, desserts or salads! Not only do they add an interesting texture, they are an extra sprinkle of protein on top of your meals.
Spirulina is a type of blue-green algae that grows in both salt and fresh water. It is renowned for its exceptional nutritional profile and has been consumed for centuries due to its potential health benefits. Spirulina is rich in protein, vitamins, minerals, and antioxidants, making it a popular supplement and food source. It contains essential amino acids and is particularly high in nutrients like iron, calcium, and B vitamins. Often consumed in powdered or tablet form, spirulina is utilized as a dietary supplement and can be added to smoothies, juices, or incorporated into various dishes to enhance their nutritional content.
1 tablespoon of spirulina contains 4g of protein.
Oats are a type of cereal grain that comes from the oat plant. The most commonly consumed form of oats is the whole oat groat, which is the whole, unbroken grain. Oats are known for their high nutritional content, including a good balance of carbohydrates, fibre, protein, and various essential vitamins and minerals. Enjoy oats by cooking them with water or milk, adding your favourite toppings like fruits and nuts for a delicious and nutritious bowl of porridge, or you could put them in smoothies, pancakes or granola. You can also make overnight oats, a personal favourite!
There is around 8g of protein per serving of oats.
Enhance the nutritional richness of your meals by incorporating nutrient-packed vegetables like sweet potato, spinach, broccoli, asparagus, sprouts, and peas. Not only do they add vibrant flavours and textures to your dishes, but they also contribute a substantial protein boost, typically ranging between 4-5 grams per cooked cup.
Kidney, black, and pinto beans stand out as exceptional protein sources, boasting a rich profile of essential amino acids, fibre, vitamins, and minerals. Elevate your culinary creations by seamlessly incorporating these versatile legumes—whether tossed into vibrant salads, stirred into comforting soups, or served as a hearty and nutritious side dish.
Whether you're a seasoned vegan, a dedicated vegetarian, or someone simply exploring plant-powered nutrition, the world of protein-rich options is vast and exciting. From the diverse array of legumes like beans and lentils to the versatile wonders of nuts, seeds, and plant-based protein supplements, there's a delicious and nutritious choice for every palate. Embracing a diet rich in plant-powered goodness not only supports your protein needs but also contributes to overall health and sustainability. So, let's savour the variety, experiment with flavours, and nourish our bodies with the incredible abundance that nature provides. Here's to a journey of culinary exploration, vibrant health, and the shared joy of embracing plant-based delights!