Learn about the 4 Plant-Based Proteins You Need to Be Eating, especially as a vegan. These are simple ingredients that can be easily worked into your diet.
- Chia Seeds
- Lentils
- Hemp Seeds
- Nuts
As a plant-based eater, I constantly get asked “So how do you get your protein if you don’t eat meat?” Sound familiar? It’s a completely valid question because meat is seen as the most common source of protein in a tradition diet. Surprisingly, there are many plant-based proteins that are over-looked and under-utilized. So next time you get asked “So where do you get your protein from?”, go ahead and impress people with your knowledge using the list below:
Chia Seeds
Chia Seeds are an ancient powerhouse of a seed, that quite literally means “strength” in ancient Mayan. Their high content of soluble fiber and antioxidants makes this a must-have food to add to your daily diet.
Recommended Uses:
- Chia Seed Pudding (my personal favorite)
- Add 2 tablespoons of chia seed gel to smoothies – keep a bowl of soaked chia seeds in the fridge to make for a quick addition to your morning smoothie
Lentils
Lentils are a wonderful source of protein and provide slow-burning energy due to it complex carbohydrates. They are also a great source of folate and magnesium, which are big contributors to heart health.
Recommended Uses:
- Add to brown rice or quinoa
- Use as a vegetarian “meat” sauce for spaghetti
- Make lentil burgers as a great vegetarian alternative
Hemp Seeds
Hemp seeds are extremely nutritious in healthy fats, both omega-3’s and omega-6’s. They also contain high amounts of vitamin E, which is essential for glowing skin.
Recommended Uses:
- Sprinkle on top of oatmeal and smoothie bowls for added crunch
- Add to salads to increase healthy fats and protein
- Sprinkle on top of almond butter toast for a nutrition boost
- Use as extra protein in homemade granola bars
- Drizzle hemp seed oil on salads
Nuts
Nuts are one of nature’s more nutritious sources of fats and other various nutrients. Some of the most popular nuts include almonds, brazil nuts, cashews, pistachios, hazelnuts, pecans, walnuts, and pine nuts. One great nutrition fact that nuts having going for them is their high content of antioxidants. Antioxidants help control free radicals; free radical production increases in response to heavy sun exposure, stress, pollution and other causes.
Recommended Uses:
- Use in granola or baked goods, such as cookies
- Sprinkle on top of oatmeal for an added crunch
- Sprinkle on top of salads to boost fat and protein content
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