5 of my fav plant based proteins

Learn about my fav plant-based proteins and how to start to include them in your diet.

Regardless of what sort of lifestyle you choose to live, we all can benefit from a diet thats rich in plants, fibre, minerals, phytonutrients, and all the health benefits that we gain from these nutrients.


**Quinoa is a gluten-free grain (although actually a seed) thats used as a carbohydrate but also known as a starchy protein because it contains both carbohydrates, protein and fibre. Use it instead of rice for another carbohydrate source.


How to use them: Lentils are great in both cold and hot dishes.

  • Cook and top them with freshly steamed green veggies

  • Use in your nourishment bowls

  • Use as a cold or hot breakfast meal, just add berries and your fav nut mylk.

  • Use instead of rice in main dishes

How much protein: 1/2 cup cooked quinoa = 7-9g protein


**Lentils are a great source of protein, carbohydrates, and fiber. Lentils are considered to be a starchy protein.


How to use them: Lentils are great in both cold and hot dishes.

  • Cook them with your favourite herbs and spices and eat them just as they are.

  • Mix through salads

  • Use to create vegan meatballs, patties, burgers etc

  • Mexican dishes

How much protein: 1 cup cooked lentils = 18g protein


** Hemp Seeds these are such a great source of healthy fats, mostly Omega-3 fatty acids but they are also a great protein source too. They have a delicious subtly sweet and nutty flavor and are very small so you can add to all sorts of recipes. I use them in smoothies or salads quite regularly.


How to use them:

  • Make hemp mylk

  • Add to smoothies or top your smoothie bowls

  • Add to your salads or breakfast bowls

  • Add into your baking recipes for added protein and healthy fats

  • Stir through hot dishes like soups or stews.

How much protein: 3 tablespoons hemp = about 10g protein



** Chia Seeds are an ancient seed and have been used for many centuries. Another great nutrient that contains healthy fats (omega 3s mostly), protein and high in fibre.

They contain soluble fibre which absorbs water and turns into a gel-like substance once submerged.


How to use them:

  • Sprinkle on top of your oats, cold cereals

  • Use in your smoothies

  • Soak for about 25mins in your favourite milk to make a chia pudding

  • Add to your water for added fibre.

How much protein: 2 tablespoons = 4g protein


** Spirulina is incredibly protein rich and one of the few sources of plant-based protein that is mostly protein (about 70%). A deep ocean green colour, changes the colour of whatever recipe you add it to.


How to use them:

  • Blend in smoothies

  • Add to bliss balls and desserts

How much protein: 2 tablespoons spirulina = 8g protein


Whats your fav plant food protein???


#plantbased #vegan #protein

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© 2019 Copyright | Food.Fitness.Wellness | rebecca neale
 
{My personal opinions and journey should not be mistaken for professional medical or healthcare advice}