VEGETARIAN SOURCES OF PROTEIN!
I have posted about proteins before but let me quickly remind some of you that are not sure what a protein is. The term "complete protein" refers to amino acids, the building blocks of protein. There are 20 different amino acids that can form a protein, and nine that the body can’t produce on its own. These are called essential amino acids—we need to eat them because we can’t make them ourselves. In order to be considered “complete,” a protein must contain all nine of these essential amino acids in roughly equal amounts.
Green peas
Foods in the legume family are good sources of vegetarian protein, and peas are no exception: One cup contains 7.9 grams—about the same as a cup of milk. If you don't like peas as a side dish, try blending them into a pesto. One of the best ways I find to make pesto is to blend frozen peas, toasted pine nuts, fresh mint, olive oil, and Parmesan cheese
Edamame
Not crazy about meat substitutes? Get your servings of soy the way it appears in nature: Straight from the soybean, still in the pod. Boiled edamame, which contains 8.4 grams of protein per half cup, can be served hot or cold and sprinkled with salt. Try it as a snack, an appetizer before dinner, or added to salads or pastas (minus the shell, of course.)
Quinoa
Quinoa looks a lot like couscous, but it’s way more nutritious. Full of fiber, iron, magnesium, and manganese, quinoa is a terrific substitute for rice. Most grains contain a small amount of protein, but quinoa—technically a seed—is unique in that it contains more than 8 grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. (Because of that, it's often referred to as a "perfect protein.") Plus, it's amazingly versatile: Quinoa can be added to soup during winter months, served with brown sugar and fruit as a hot breakfast cereal, or tossed with vegetables and a vinaigrette.
Nuts and nut butter
All nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet. Almonds, cashews, and pistachios. Nut butters, like peanut and almond butter, are also a good way to get protein. Opt for organic butters and you can spread on rice cakes for a great snack or try using it in smoothies!
My favourite is almonds – the monounsaturated fats they contain have been shown to reduce heart disease. A serving size is about one handful of almonds, or 2 tablespoons of almond butter. Try sliced almonds on top of salads or create your own spice recipe to liven them up a bit.
I also LOVE macadamia nuts!! Macadamia nuts are a powerhouse of a nut, containing a wide variety of critical nutrients including high amounts of vitamin B1, magnesium, manganese and monounsaturated fat, just to name a few. I eat macadamia nuts almost daily...they are high in olieic acid, omega-9 monounsaturated fatty acid, which is the same fatty acid found in olive oil.
Seitan
Another meat substitute popular with vegetarians, seitan is made from wheat gluten. Wheat gluten gets demonized by a lot of people these days, but with the obvious exceptions of celiac-sufferers and the gluten intolerant, it’s nothing to be afraid of. First created more than a thousand years ago as a meat substitute for Chinese Buddhist monks, seitan is made by mixing gluten (the protein in wheat) with herbs and spices, hydrating it with water or stock, and simmering it in broth. This is usually seasoned with salt and savory flavors and loaded with protein—36 grams per half cup, more than either tofu or tempeh. It looks like duck meat and tastes like chicken, and can be used in any recipe that calls for poultry.
Eggs
Start your day off right with protein-packed eggs. With almost 6g of protein per egg, eggs will give your morning a boost and fuel you until lunch. Cooking with eggs brings breakfast to a whole new level. Mix it up a bit with omelets and quiche or try cooking eggs scrambled, poached, hard-boiled, or sunny-side-up. I have posted about Eggs before and their huge benefits to good cholesterol.
Beans
There are many different varieties of beans—black, white, pinto, heirloom, etc.—but one thing they all have in common is their high amounts of protein. Two cups of kidney beans, for example, contain about 26 grams. If you want to buy them dried and soak them overnight before you cook them, that's fine. Dried black beans, kidney beans, lentils, chickpeas, and pinto beans are all delicious choices for low-fat, fiber-filled protein. Using dried beans allows you to control the sodium and additives that go into the dish. But it's also perfectly okay—and much easier—to buy them canned, rinse them, and heat them up over the stove. I also like to visit a website organic planet and buy a bag of dried bean mix ready to eat from Food Doctor.
An interesting fact to know: Most beans are low in methionine and high in lysine, while rice is low in lysine and high in methionine. Mix them together and what do you have?. Protein content on par with that of meat.
Chickpeas
Also known as garbanzo beans, these legumes can be tossed into salads, fried and salted as a crispy snack, or pureed into a hummus. They contain 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories. Just toss a can of chickpeas in the blender with some herbs and some tahini or walnut oil and you're good to go!
Tempeh and tofu
Foods made from soybeans are some of the highest vegetarian sources of protein: Tempeh and tofu, for example, contain about 15 and 20 grams per half cup, respectively. Tempeh is made by fermenting the soy beans. If protein’s a concern, it’s important to choose the firmest tofu available—the harder the tofu, the higher the protein content. They're highly nutritious, and they can really take on the taste and texture of whatever type of food you're looking for. I love that you can get a really soft tofu and mash it with a fork, or you can get a firm one and have a really substantial product that can stand in for meat.
Leafy greens
Vegetables don't have nearly as much protein as legumes and nuts, but some do contain significant amounts—along with lots of antioxidants and heart-healthy fiber. If you are eating a lot of vegetables—and a wide variety of different types of vegetables—it will certainly add up to a good amount of amino acids. Two cups of raw spinach, for example, contain 2.1 grams of protein, and one cup of chopped broccoli contains 8.1 grams.
Broccoli rabe!!! Easily one of my absolute favourite vegetables, but hard to find in the UK...I add garlic cloves to my vegetables then boil the heck out of them, drain the water and add olive oil and Himalayan sea salt and BOOM delicious greens!! I eat broccoli, kale or spinach every single day. Many cruciferous vegetables are high in a potent anti-cancer compound known as INDOL-3-CARBINOL. Its especially effective at inhibiting breast, cervical and colon cancers. Very good for you so eat up!!
Chia seeds
These seeds are an easy way to add protein (4.7 grams per ounce, about two tablespoons) and fiber to almost any recipe: Chia is also a powerhouse of iron, calcium, zinc, and antioxidants. They can be sprinkled over salads, stirred into yogurt or oatmeal, blended into smoothies. They plump up and take on a gelatinous texture when soaked in a liquid, forming a rich and creamy pudding-like treat.
I played around with different measurements, and I prefer 1 1/2 cups of coconut milk to 1/3 cup chia seed. You can make this pudding with milk, cream, almond milk, honey instead of maple syrup, stevia.
1 1/2 cups coconut milk (organic canned coconut milk is best)
4 tablespoons maple syrup or honey (or substitute with a few drops of stevia)
1 tablespoon vanilla extract
1/2 teaspoon almond extract (optional)
1/3 cup chia seeds
1/2 cup berries
Sesame, sunflower and poppy seeds
Don't discount the other seeds in your pantry, either; the more familiar varieties are also high in protein and healthy fats, says Gerbstadt. (Per volume, sunflower seed kernels contain the most protein—7.3 grams per quarter cup—followed by sesame seeds and poppy seeds at 5.4 grams each.) Try thinking of outside-the-box ways to add more seeds to your diet, great on salads or I also mix them in with my porridge.
Unsweetened cocoa
Bet you didn't know you can get protein from chocolate! Unsweetened cocoa—the type used in baking or making hot chocolate from scratch—contains about 1 gram of protein per tablespoon. You can also get 100% cocoa chocolate and add to porridge or deserts.
Buckwheat
Buckwheat is, in fact, not a type of wheat at all, but a relative of rhubarb. While the Japanese have turned the plant into funky noodles called soba, most cultures eat the seeds by either grinding them into flour (making a great base for gluten-free pancakes!) or cooking the hulled kernels, or “groats,” similarly to oatmeal. Buckwheat is crazy healthy: Some studies have shown that it may improve circulation, lower blood cholesterol and control blood glucose levels!
Quorn
Originally developed to combat global food shortages, mycoprotein is sold under the name “Quorn” and is made by growing a certain kind of fungus in vats and turning it into meat substitutes that are packed with complete protein. Admittedly, it’s a little weird-sounding, but mycoprotein is sometimes considered part of the mushroom family and is usually bound together using free range egg whites.
Cottage Cheese
Protein: 13g per ½-cup
Although I am not a fan of too much cheese in one’s diet. Cottage cheese serves as great snack. It’s affordable, comes in reduced-fat versions, and also contains calcium to keep your bones strong. But you can also hide it in creamy dishes, or sub it out for ricotta cheese or sour cream in certain dishes too. Try combining with fresh veggies for a savory treat, or adding fruit and cinnamon for something more sweet.
Supplements
Spirulina and chlorella are used often by vegetarians and vegans for their rich nutrient content, and protein content. They are both waterborne organisms, but at the cellular level, they are quite different. Both Spirulina and Chlorella have a concentrated balance of nutrients shown to help cleanse and detoxify the body, and a high concentration of protein that supports energy and clarity.
Chlorella is a fresh water algae, it’s rich green colour comes from the high concentration of chlorophyll. We are all told to eat more leafy green vegetables for good health, but sometimes it can be difficult to get the recommended 5-7 servings of vegetables a day recommended by nutritionists and doctors of functional medicine. Chlorella contains a good amount of vitamin B1, vitamin B6, and phosphorus as well as vitamin A,B, Zinc and Magnesium.
Two ways to take these supplements;
1. Smoothie – Chlorella has a very strong taste and so you will want to add about 1/2 tsp of Chlorella to a smoothie with banana, coconut water, vanilla protein powder and lime juice to help hide the taste.
2. Tablets – simply take 3-6 tablets of Chlorella with 8oz of water 1-3x daily to experience Chlorella health benefits.
An interesting fact: Chlorella is known as an all-natural supplement that boosts your energy, supports fat loss and helps detox heavy metals like lead and mercury from your body. One of Chlorella’s most significant health benefits is that it wraps itself around even stubborn toxins residing in our bodies including lead, cadmium, mercury, and uranium and keeps them from being reabsorbed. Regular consumption of Chlorella helps to keep heavy metals from accumulating in our body’s soft tissues and organs in the first place