Where to Find Plant-Based Protein
If you’re considering or already follow a raw or plant-based diet, you’ve likely been asked “So, where do you get your protein?” at least a dozen or so times. Unfortunately, it’s one of the most commonly asked questions when someone mentions that they follow a plant-based diet. While protein IS important to our health, too many people are misinformed about how much protein we actually need, as well as the best kind of protein for our bodies. Hint: It's not animal protein.
Why do we need protein? All living cells use proteins (amino acids) for tissue growth and repair, and an array of other vital functions. Proteins are often referred to as “the building blocks” of life.
Why not animal protein?
Cooked animal protein seems to be quite unreliable for a few reasons:
~ It’s hard to digest
~ It’s clotted
~ It creates inflammation in the tissues
~ It’s super hard on the kidneys
~ It's packed with hormones, antibiotics and potentially other harmful diseases that are foreign to the human body, unless it is certified organic, however, that's a whole 'nother story.
Ground beef is around 24% protein, chicken breast is roughly 35% protein and pork is somewhere around 27% (depending on the cut and diet of the animal). The rest of the percentages in these foods is by and large saturated fat, which has been well established to be hazardous to your health when it comes from animal sources.
Plant based protein is different.
Broccoli is 45% protein, Spirulina is 68% protein, and Spinach is 30% protein. The rest of the percentages in these foods is vitamins, minerals and phytonutrients that fight disease and promote longevity.
Here’s the thing . . . . humans need about 10 percent of calories from protein. Virtually all whole plant foods contain at least this amount, so if you consume enough volume and variety of whole plant foods, your protein requirement will easily be met. Sadly, there is a gross misconception that those of us who consume a plant-based diet need to "combine foods" in order to get “complete protein”.
The good news is that our body naturally pools amino acids together throughout the week from all of the foods we eat and naturally creates proteins for us. Simply put, we can eat fruits, veggies, nuts and seeds all throughout the week without worrying about combining things properly to create complete proteins, and our body will do the work of pooling the amino acids together to create the protein for you.
Some of the best plant-based protein sources on the planet are:
1. Lentils
Lentils are an amazing source of protein, carbohydrates, and fiber, and are, in some circles, considered to be a starchy protein. Split green peas can be added to this category of having a good source of protein
Nutrition: 1 cup cooked lentils = 18g protein, 1 cup of green peas = 8g protein
Uses:
~ Cooked with your favorite spices and seasonings and eaten plain
~ Add to salads
~ Combine with rice or quinoa for a hearty meal
~ Use to make vegetarian meatballs, loaves, or burgers
~ Use as taco filling or meat sauce for spaghetti
2. Hemp Seeds
Hemp seeds not only contain protein, but also contain heart-healthy fats mainly omega-3 fatty acids. They have a delicious subtly sweet and nutty flavor and are so small in size, they can easily be used and added to any recipe to boost the protein content.
Nutrition: 3 tablespoons hemp = about 10g protein
Uses:
~ Sprinkle on top of salads
~ Stir into soups or stews to slightly thicken
~ Add to smoothies
~ Make hemp seed milk
~ Make hemp seed crumble
~ Add to hummus, dips, or dressings by blending the hemp seeds in
~ Sprinkle on top of porridge, oatmeals, or other cereals
~ Add into baked goods and desserts for added protein
3. Chia Seeds
Chia seeds are an ancient seed used for centuries for their amazing properties to absorb water and turn into a gel-like substance because of the soluble fiber content contained in the seeds. Due to this unique characteristic, chia seeds are great to add to meals and foods to thicken naturally while also boosting the fiber, protein, and healthy fats . . . . mainly
omega-3s.
Nutrition: 2 tablespoons = 4g protein
Uses:
~ Sprinkle on top of porridges, oatmeal, and cold cereals for a crunch
~ Soak for at least 30 minutes in almond milk for a basic chia seed pudding
~ Add to smoothies
4. Quinoa
Quinoa is a gluten-free grain, technically a seed, but used as a carbohydrate. It’s considered a starchy protein because it contains carbohydrates as well as protein and fiber.
Nutrition: 1/2 cup cooked quinoa = 7-9g protein
Uses:
~ Cook and top on raw or cooked greens
~ Use as a hot or cold cereal by adding homemade nut milk and fresh fruit
~ Use a bed of quinoa instead of a bed of rice for stir-fry dishes or a side dish
~ Quinoa can also be used as a pilaf
5. Spirulina
Spirulina is incredibly protein rich, it’s one of the few sources of plant-based proteins that are mostly protein by dry weight, about 70%. It’s deep blue-green in color and changes everything you mix with it that color green. It tastes subtly sweet and nutty (hints of vanilla and chocolate), but with a background seaweed flavor.
Nutrition: 2 tablespoons spirulina = 8g protein
Uses:
~ Blend into smoothies
~ Use in snack or dessert recipes
6. Nutritional Yeast
Nutritional yeast is a staple food item in plant-based diets due to its cheesy flavor, versatility, high amounts of B vitamins, and protein. Nutritional yeast contains no dairy or active yeast, it’s found in a powder / flake form and creates a paste when mixed with liquid . . . . i.e. it’s great for making sauces, dressings, and more with.
Nutrition: 3 tablespoons nutritional yeast = about 12g protein
Uses:
~ Add flaked nutritional yeast to almond milk, or water to create a cheesy dressing or sauce
~ Sprinkle on top of salads, quinoa, lentils, beans, and more for a cheesy flavor
~ Incorporate into dips such as hummus, baba ghanoush, or cashew cheese
7. Seeds
Seeds such as sunflower, sesame, chia, hemp, flax, and pumpkin seeds are all not only mineral rich but also protein rich. Seeds vary from type, some are more nutty in flavor whereas others are more sweet and neutral tasting. Pumpkin seeds have an earthy flavor, sesame seeds are very nutty tasting, sunflower are slightly sweet and nutty, and flax and chia seeds taste mildly nutty.
Nutrition: 1/4 cup seeds = around 7-9g protein
Uses:
~ Sprinkle seeds on top of salads or any meal to increase the healthy fat and protein
~ Use in granola, muesli, or baked goods
~ Grind and use as a “flour” in gluten free baking
~ Grind or pulse coarsely and use in desserts
~ Make your own seed butters by blending
~ Sprinkle on top of oatmeal, porridges, or cold cereals for crunch and protein
8. Nuts
Nuts such as almonds, walnuts, cashews, pecans and more are not only rich in minerals, Vitamin E, and healthy fats, but also protein rich. Nuts vary from type, some are more nutty in flavor whereas others are more sweet and neutral tasting. Cashews are one of my favorite nuts as they’re incredibly versatile to use in sweet and savory dishes.
Nutrition: 1/4 cup nuts = around 7-9g protein
Uses:
~ Sprinkle nuts on top of salads or any meal to increase the healthy fat and protein
~ Use in granola, muesli, or baked goods
~ Grind and use as a “flour” in gluten free baking
~ Grind or pulse coarsely and use in desserts
~ Make your own nut butters by blending (great on toast!)
~ Sprinkle on top of oatmeal, porridges, or cold cereals for crunch and protein
9. Beans
Beans are an amazing source of protein, carbohydrates, and fiber. Beans are considered to be a starchy protein and can be used like lentils.
Nutrition: 1 cup cooked beans = around 15g protein
Uses:
~ Cooked with your favorite spices and seasonings and eaten plain
~ Add to salads or one-bowl meals
~ Combine with rice or quinoa for a hearty meal
~ Use to make vegetarian meatballs, loafs, or burgers
~ Use as taco filling or meat sauce for spaghetti
10. Tempeh / Organic Tofu / Edamame
Soy foods such as tempeh, tofu, and edamame all offer a complete protein, containing all amino acids. Often these sources also carry fiber and healthy fats as well as the protein. Tempeh is the most nutritious out of this bunch, and an exception to soy foods, as it contains natural occurring healthy bacteria from the fermentation process.
Nutrition: 1 serving of tempeh / tofu / edamame = around 20g protein
Uses
:
~ Use as you would beans or lentils. Tofu and tempeh both can be marinated
~ Use tempeh and tofu as toppings to salads
~ Add to stir-fry meals
~ Add to sauces such as creating a “meat” spaghetti sauce
~ Use as filling for tacos, burgers, or even shaped into “hot dogs”
Shopping tip: always purchase organic and sprouted tofu if available, non-GMO if available.
 |
| Beans & Legumes |
We've all heard the expression "shop the perimeter of the store." But if you skip the middle, you're missing out on a wealth of wholesome, delicious food choices. Your supermarket shelves are filled with hidden treasures that you shouldn't pass up. Like beans, one of the most neglected and under-valued items.
Beans provide myriad health benefits, and they fit into several different food groups: Although they are rich in complex carbs like breads and starches, as a plant-based food, they feel right at home in the vegetable group, offering an array of vitamins, minerals and antioxidants, like their veggie companions. They can also hold their own in the protein group, supplying protein aplenty. Unlike some other members of this group, beans provide little to no fat and are cholesterol-free. In fact, beans actually lower cholesterol and triglyceride levels instead of potentially causing them to increase, as some animal proteins have been shown to do.
Though they've been around for centuries, beans are a modern-day superfood. Why? Let's count the ways.
1. They Are Heart-Helpers ~ Beans are "heart healthy" because they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. If you prefer canned beans, you can ditch up to 40 percent of the sodium by rinsing them in water.
2. They Are Low In Fat ~ Most beans are about 2 to 3 percent fat, and contain no cholesterol, unless they're processed or prepared with other ingredients, such as lard. (Check labels to see what else may be in the package or can.)
3. They Pack Protein ~ The Dietary Guidelines for Americans say we should be eating more plant proteins. About 1/2 cup of beans provides 7 grams of protein, the same amount as in 1 ounce of chicken, meat or fish. Vegetarians, vegans and individuals who seldom eat meat, poultry, or fish can count on beans as an alternative choice.
4. They Balance Blood Sugar ~ With a low glycemic index, beans contain a beautiful blend of complex carbohydrates and protein. Because of this, beans are digested slowly, which helps keep blood glucose stable, and may curtail fatigue and irritability.
5. They Cut Cancer Risk ~ Scientists recommend that adults consume 3 cups of beans per week to promote health and reduce the risk of chronic diseases, like cancer. That owes to their abundance of fiber and antioxidants.
6. They Will Move You ~ Filled with fiber, beans can promote regularity by preventing constipation. To maximize your meal, be sure to accompany high-fiber foods with ample fluids, like still or sparkling water. Weighing in at 5 to 8 grams of fiber per 100 grams (3 ounces), beans are ideal for those who are sensitive to gluten, a natural protein found in products containing wheat, rye, barley, and sometimes oats. If you do have food allergies, however, check the food label or contact the manufacturer to be sure the product is safe.
7. They'll Satisfy You ~ Because beans are metabolized more slowly than other complex carbs, they may aid in weight loss by keeping us feeling full without being excessively high in calories.
8. They're Convenient ~ Canned, frozen or dry, beans are a breeze to purchase, prepare, and store. They even come in flour form.
9. They Are Wallet-Friendly ~ Beans can are the least expensive source of protein, especially when compared to meat.
10. They Are Nutrient-Rich ~ Aside from protein, complex carbs and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc. The Dietary Guidelines for Americans refer to many of these important nutrients as "shortfall nutrients," meaning most of us aren't getting enough of them. Beans can help you step up to a more complete plate.
11. They're Versatile ~ They can be incorporated into a main dish (chili), side dish (rice and beans), appetizer (soup) or snack (dip). It's easy to be creative when you have kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils in your pantry. Take advantage of their various shapes, sizes and colors when planning meals.
 |
| Bulk Beans & Legumes |
 |
| Field Green & Beet Salad |
Bulk up your bowl with these easy steps for turning your meal from simple to superb.
The old stereotype about vegetarians and vegans only eating lettuce and tofu is far from accurate, but hey, most of us do love a good salad. The satisfying crunch of lettuce and veggies is refreshing and wholesome, but to bring your salad from drab to fab (yes, this expression may have been lifted from reality television makeover shows) it will need an extra punch of flavor, texture, and overall oomph. Here are the top 11 tips for turning a sad side salad into a power-packed, plant-based meal.
1. Love your lettuce. Instead of yawning over iceberg, mix it up with mache, watercress, frisée, spinach, mixed greens, cabbage, butter lettuce, or romaine hearts for a slightly different spin. Mix and match varieties until you achieve the perfect base for a satisfying salad.
2. Add a grain. Quinoa is an excellent choice because of its small size (allowing it to cling to the other components in your salad and not just pool sadly at the bottom of your bowl like a whole-grain Chuck E. Cheese ball pit) and high nutritional value, but feel free to experiment with wheat berries, brown rice, millet, bulgur, or couscous. Name a grain ~ it can go in your salad.
3. Don’t skimp on veggies. Rather than settling for a few forlorn slices of carrot or celery, think grilled fennel, steamed asparagus, marinated mushrooms, or pickled daikon. Add a heaping dollop of mashed potatoes for a taste of comfort, or braised eggplant, beets, or zucchini to add both bulk and beauty.
4. Fill up on fruit. Packed with nutrients and low on calories, fruit is a major mainstay of any plant-based diet. While dried cranberries are a staple of mundane packaged salads everywhere, fresh fruit can add sweet pizzazz to an otherwise savory array. Sliced pears, diced apples, ripe berries, and citrus wedges all happily take to a dash of vinaigrette.
 |
| Spring Mix & Fruit Salad |
5. Go nuts. As you probably know, nuts are a great source of protein and healthy fats, making them a thoughtful addition to any vegan diet. Slivered almonds, crushed cashews, candied pecans, walnuts and whole hazelnuts can all add healthful crunch to your creation.
6. Pick a protein. Tofu and tempeh tend to be go-tos, but wheat-based strips, meatless turkey slices, and breaded “chicken” fingers also make excellent stand-ins. And if you were a bacon lover in a former (read: pre-veg) life, don’t forget that many brands of bacon bits are actually vegan. Just check the label to make sure that they’re cruelty-free, and shake it up.
7. Choose a cheese. Think that being vegan means forgetting about a sprinkle of cheese on top of your salad? Think again! Veg Feta can be tossed with basically anything or use store-bought shreds (such as Daiya) or crumbles (Sunergia Soyfoods Soy Bleu Cheese) to add a creamy, crave-worthy flavor. We also love Parmesan cheese substitutes Parma and Parmela, which add the perfect level of tang without being overpowering.
8. Avocado. Do it. This step is simple. Acquire an avocado. Slice it in half. Remove the pit. Slice the green part into medium-size pieces. Put the pieces in your salad. Your salad is now 1,000 times better.
9. Bean yourself. Don’t forget about our old pals kidney, edamame, black-eyed, and garbanzo. Whether you have the time to cook ‘em yourself or you opt to go canned, beans are our sometimes forgotten friends! They’re here to give us fiber and make stuff taste extra good, and they’re fun to stab with your fork. Lentils are another wholesome member of the legume family, and are one of the most protein-packed plants out there. Pile them on top of your greens and veggies for an ideal power meal.
10. Spice it up. Don’t forget that just like any other dish, your salad can be seasoned with fresh or dried herbs and spices. Chop up some basil, cilantro, dill, or tarragon, or add generous dashes of smoked pepper, cayenne, puréed jalapeño, roasted garlic, or caramelized onions.
11. Dress to impress. Store-bought dressings are fine and all, but there’s nothing like homemade salad dressing to top off your now jam-packed bowl of show-stopping wonderment. Start with your oil of choice ~ olive is always a classic, but grapeseed, linseed, or sesame oil can also work ~ and stir in balsamic or apple-cider vinegar, Dijon mustard, fresh herbs (see step 10), lemon juice, or whatever else your heart desires. To achieve an extra-smooth texture, use a blender, and feel free to add shallots, peppers, capers, or even nut butters depending on what essence you’re looking for. Homemade hummus also makes an excellent dressing!
Ta-da! Hopefully by now, you’re looking at a beautiful bowl overflowing with fresh greens, crisp veggies, bright fruit, wholesome grains, and an array of healthy fats, proteins, and herbs. And most of all, it should be delicious. Experiment to find the combinations you like best, and share your signature salad to show off its impressive entrée status. Then chow down!
