PLANT BASED PROTEINS YOU NEED TO INCORPORATE IN YOUR DIET

PLANT BASED PROTEINS YOU NEED TO INCORPORATE IN YOUR DIET

HIGH NUTRIENT DIET/MICRO FILLED

GREEN VEGGIES BROCCOLI CABBAGE KALE – ALL HIGH IN PROTEIN ( protein package with phytochemicals and antioxidants. ) 

Detoxifying agents: Celery / Citrus / Lime 

TOP 10 PLANT BASED PROTEINS TO INCORPORATE DAILY

1. LENTILS

Lentils are an amazing source of protein, carbohydrates, and fiber; according to the Nutrition Stripped food pyramid, lentils are 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
• Top on salads or Nourish Bowls, One Bowl Skillet Meals
• Combine with rice or quinoa for a hearty meal
• Use to make vegetarian meatballs, loafs, or burgers
• Use as a taco filling or meat sauce for spaghetti
• More information on the nutrition and health benefits of lentils, click here.

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 (Raw Hemp Tabbouleh)
• Stir into soups, stews, or blend into soups and 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 into it
• Sprinkle on top of porridge, oatmeals, or other cereals
• Add into baked goods and desserts for added protein
• More information on the nutrition and health benefits of hemp seeds, click here.
• RECIPES using hemp seeds, click here. 

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-3’s

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.
• Soak in water for a Chia Fresca/Bubble Water for a refreshing and hydrating beverage
• More information on the nutrition and health benefits of chia seeds, click here.
• RECIPES using chia seeds, click here.

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 in a Nourish Bowl or One Bowl Skillet Meal
• Use as a 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, such as the Citrus Quinoa Pilaf on NS
• More information on the nutrition and health benefits of chia seeds, click here.
• RECIPES using quinoa, click here.

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, such as Tropical Green Smoothie, Beauty Green Smoothie
• Use in snack or dessert recipes, such as the Spirulina Energy Globes
• More information on the nutrition and health benefits of chia seeds, click here.
• RECIPES using spirulina, click here.

6. NUTRITIONAL YEAST

Nutritional yeast is a staple food item in plant-based diets due to it’s 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 Classic Cashew Cheese
• More information on the nutrition and health benefits of chia seeds, click here.
• RECIPES using nutritional yeast, click here.

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 has 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, Nourishing Muesli, or other baked goods
• Grind and use as a “flour” in gluten free baking
• Grind or pulse coarsely and use in desserts such as the Raw Peach Tart
• Use in desserts, snacks, truffles, and raw bars for a nutrient dense boost
• Make your own seed butters by blending
• Sprinkle on top of oatmeal, porridges, or cold cereals for crunch and protein
• More information on the nutrition and health benefits of seeds, click here.
• RECIPES using seeds, click here.

8. NUTS

Nuts such as almonds, walnuts, cashews, pistachios, 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; brazil nuts are my close second favorite because they’re rich in selenium- just eating 1 a day makes up 100% of your DV for selenium.

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, Nourishing Muesli, or other baked goods
• Grind and use as a “flour” in gluten free baking
• Grind or pulse coarsely and use in desserts such as the Raw Peach Tart
• Use in desserts, snacks, truffles, and raw bars for a nutrient dense boost
• Make your own nut butters by blending
• Sprinkle on top of oatmeal, porridges, or cold cereals for crunch and protein
• More information on the nutrition and health benefits of nuts, click here.
• RECIPES using nuts, click here.

9. BEANS

Beans are an amazing source of protein, carbohydrates, and fiber; according to the Nutrition Stripped food pyramid, beans are considered to be a starchy protein similarly to be used like lentils.

Nutrition: 1 cup cooked beans = around 15g protein
Uses:

• Cooked with your favorite spices and seasonings and eaten plain
• Top on salads or Nourish Bowls, One Bowl Skillet Meals
• Combine with rice or quinoa for a hearty meal
• Use to make vegetarian meatballs, loafs, or burgers
• Use as a taco filling or meat sauce for spaghetti
• More information on the nutrition and health benefits of beans, click here.
• RECIPES using beans, click here.

10. TEMPEH/ORGANIC TOFU/EDAMAME

Soy containing 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
• RECIPES using tempeh, click here.
• Why is protein so important?
  As you may or may not know, proteins are made up of amino acids, and they are the “building blocks” of life. Our skin, muscles, tendons, cartilage, even hair and nails, are all thanks to protein. Protein helps form enzymes, hormones, antibodies and new tissues. It replaces old cells with shiny new ones, and it transports important nutrients in and out of those cells. The human body can manufacture all but nine of the 22 amino acids that make up proteins. These nine amino acids are known as “essential” amino acids, and therefore must be derived from what we eat. There’s a lot of overlap from the sources of these “essentials,” which further proves that variety is best for covering bases. You don’t have to sweat every detail, or spend a ton of time planning meals—eat an assortment of whole foods and you will get what you need.
• * Arginine
  Classified as a semi-essential or “conditionally” essential amino acid, depending on the developmental stage and health status of the individual.
  Find it in: almonds, beets, Brazil nuts, buckwheat, carrots, cashews, celery, chickpeas, coconut, cucumbers, flax seed, garlic, green vegetables, hazelnuts, kidney beans, leeks, lentil, lettuce, nutritional yeast, onion, parsnips, pecans, pine nuts, potatoes, pumpkin seeds, radishes, sesame seeds, sprouts, sunflower seeds and walnuts.
  . . .
  Histidine
  Especially needed during infancy for proper growth and development—once was believed to be only essential for newborns, but is now known to be essential for adults, as well.
  Find it in: apples, bananas, beans, beets, buckwheat, carrots, cantaloupe, cauliflower, celery, citrus fruits, cucumber, dandelion, endive, garlic, greens, legumes, mushrooms, pomegranates, radish, rice, seaweed, sesame, spinach, spirulina and turnip greens.
  . . .
  Isoleucine
  Necessary for muscle production, maintenance and recovery—especially post-workout. Involved in hemoglobin formation, regulating blood sugar levels, blood clot formation and energy.
  Find it in: almonds, avocados, cashews, chickpeas, coconut, lentils, olives, papaya, seaweed and most seeds like sunflower.
  . . .
  Leucine
  Essential for growth hormone production, tissue production and repair. Prevents muscle wasting and is used in treating conditions such as Parkinson’s disease.
  Find it in: almonds, asparagus, avocados, chickpeas, coconut, lentils, oats, olives, papayas, rice, sunflower seeds and walnuts.
  . . .
  Lysine
  Great for calcium absorption, bone development, nitrogen maintenance, tissue repair, hormone production, antibody production.
  Find it in: amaranth, apples, apricots, beans, beets, carrots, celery, cucumber, dandelion greens, grapes, papayas, parsley, pears, peas, spinach and turnip greens.
  . . .
  Methionine
  The “cleaner”—important for fat emulsification, digestion, antioxidant (cancer prevention), arterial plaque prevention (heart health) and heavy metal removal.
  Find it in: black beans, Brazil nuts, cashews, kidney beans, oats, sesame seeds, spirulina, spinach, sunflower seeds and watercress.
  . . .
  Phenylalanine
  A precursor for tyrosine and the signaling molecules: dopamine, norepinephrine (noradrenaline) and epinephrine (adrenaline), as well as the skin pigment: melanin. Supports learning and memory, brain processes and mood elevation.
  Find it in: apples, beets, carrots, cashews, flax seed, hazelnuts, nutritional yeast, parsley, pineapples, pumpkin seeds, sesame seeds, sunflower seeds, spinach and tomatoes.
  . . .
  Threonine
  Monitors bodily proteins for maintaining or recycling processes.
  Find it in: almonds, beans, carrots, celery, chickpeas, collards, flax seed, greens, green leafy vegetables, kale, lentils, lima beans, nori, nuts, papayas, sesame seeds, sunflower seeds and walnuts.
  . . .
  Tryptophan
  Needed for niacin production, serotonin production, pain management, sleep and mood regulation.
  Find it in: Brussels sprouts, carrots, celery, chives, dandelion greens, endive, fennel, nutritional yeast, pumpkin seeds, sesame seeds, snap beans, spinach, sunflower seeds, turnips and walnuts.
  . . .
  Valine
  Helps muscle production, recovery, energy, endurance—balances nitrogen levels and is used in treatment of alcohol-related brain damage.
  Find it in: apples, almonds, bananas, beets, broccoli, carrots, celery, dandelion greens, lettuce, nutritional yeast, okra, parsley, parsnips, pomegranates, potatoes, squash, tomatoes and turnips.
• You may need more protein if you are…
  • Mentally/physically tired (especially if you need daytime naps)
  • Suffering from injuries/cramping/muscle soreness
  • Unable to concentrate or focus
  • Losing muscle, or unable to build it
  • Losing hair
  • Suffering from brittle/breaking nails
  • Unusually susceptible to sunburn
  • Suffering from headaches, fainting, nausea
  • Cranky, anxious or moody or depressed
• Remember, our bodies are designed, and biologically programmed, to survive. Symptoms are the way your body tries to communicate with you. If it doesn’t have enough of what it needs to thrive, it will do its best to get what it needs with what it has. If you are unable to build/retain muscle, that’s probably because you aren’t getting enough protein and your body is taking it from where it can—your muscle tissue. If you suffer from recurring/multiple injuries, your body probably doesn’t have the protein it needs for strength, rebuilding and recovery. Are your nails flimsy and breaking? Are you losing excessive hair? Your body may be holding onto what protein it has stored in the “bank,” versus using what little it has to create new nails or full hair.
• This is also why nutrient-rich, whole foods are ideal, and why true health comes from these kinds of foods versus labels like “vegan.” Just because someone is vegan, vegetarian, or an omnivore for that matter, doesn’t make them healthy. Many folks make the mistake of “going vegan” and consuming a lot of processed, nutrient-void junk foods, pastas, etc. True health comes from the consumption of a variety of whole foods—the ones Mother Nature designed. It’s that simple.
• Want to see how delicious plant-powerful recipes can be? 
• And here’s a helpful chart.
  This chart is for reference only, since it’s recommended that you think of food in its “wholeness”—its natural, plant-based complexity. Excellent nutrition is truly about balance and variety. For example, everything that makes up a carrot is important for good health, not just the beta carotene, or the vitamin C, but the whole carrot. It’s packaged how Mother Nature designed—a symphony of nutrients, fiber and a large assortment of protective compounds, most of which still remain unnamed (and undiscovered). Imagine that.