LET TALK ABOUT PLANT BASED PROTEIN

I hear it constantly Vegetarians don't get enough protein.  How do you get your protein?  You don't eat MEAT????  No I don't and I'm thrilled about that.  So where do you get it they ask.

Here's a Quick nutritional lesson, and by all means if what you see interests you please do further research to back up what I’m about to tell you.  Obvious sources of proteins such as beans, nuts, and soy are well known but I want to briefly share those that are complete plant based proteins with you. 

Knowing which plant based proteins are complete can be a little unclear.  What makes a protein complete?  Well, that one source of protein must have all the essential amino acids that the body is unable to make on it’s on and needs to be consumed through your diet.  There are 9 essential amino acids that makes a protein complete you’re in luck I will not name these only give a couple of example of some of the complete protein. Check all these cool foods!

1.      Quinoa

**use it just like you would rice

2.      Soybeans

**organic tofu, tempeh

3.      Spirulina

**it’s blue green algae and the powdered form can be added to water, juice or smoothies

4.      Buckwheat

**Buy buckwheat flour and make pancakes

5.      Flax seeds

Ground vs. whole –use ground flax as this is digestible

**replaces egg in baking or put in a smoothie

6.      Hemp seeds

**there’s hemp milk you can drink

(not one of my favorites) , try it you may like it

7.      Chia Seeds

**Chia, Chia, Chia, Chia yes the chia seeds on the chia pets are a complete protein, use just as you would flax seeds

8.      Amaranth Seeds

**a grain that is similar in size to wheat germ

The recipe below come from Betty Crocker see below!

 

Recipe by BettyCrocker

 

Ingredients

• 1  cup uncooked quinoa
• 2  cups vegetable broth
• 1  cup black beans (from 15-oz can), drained, rinsed
• 1/2  cup frozen whole kernel corn, thawed
• 1  small tomato, chopped (1/2 cup)
• 1/4  cup chopped fresh cilantro
• 4  medium green onions, chopped (1/4 cup)
• 1  tablespoon fresh lime juice
• 1  clove garlic, finely chopped
• 1/4  teaspoon salt

Directions

1. Rinse quinoa thoroughly by placing in a fine-mesh strainer and holding under cold running water until water runs clear; drain well
2. In 2-quart saucepan, heat broth to boiling. Add quinoa; reduce heat to low. Cover; simmer 15 to 20 minutes or until liquid is absorbed.
3. Fluff quinoa with fork. Stir in remaining ingredients. Cook uncovered about 3 minutes, stirring occasionally, until thoroughly heated.

Until Next Time....Happy Eating !