A plant-based diet can easily contain the important vitamins and minerals that you need, but you’ll have to pay close attention to protein sources. Eliminating animal protein from your diet can be daunting, as we may not know where to get our protein supply that is essential in maintaining healthy muscles and tissue. Don’t worry! Whether you’re a vegan or simply cutting back on meat, the plant kingdom has many tasty and versatile sources of protein for you.
Long a staple in the pantries of vegetarians, lentils are protein powerhouses, like most legumes. Every ounce of boiled lentils provides 2.5 grams of protein. Their nutritional profile includes folate, iron and manganese on top of antioxidants. As a bonus, their fibre nourishes healthy bacteria in your gut.
Created from pressed soybean curd, tofu offers a food package containing all protein amino acids needed by the human body. Possessing a very neutral flavour, tofu accepts any seasoning or sauces that you want to use. Every 100 grams of tofu supplies your body with at least 10 grams of protein along with calcium and iron. Tofu succeeds as a meat replacement in many recipes.
3. Hemp Seed
You can enhance your smoothies and oatmeal with the nutty taste of hemp seeds. They are an outstanding source of complete protein. You get 9 grams from every ounce. Those healthy omega fatty acids that you hear so much about are also found in abundance in the seeds. The nutrition does not end there. Count on them to boost your intake of iron, calcium, zinc and magnesium.
All legumes have an important role to play in the vegan diet. You can never go wrong with peas in your plant-based diet. Every ounce of peas adds 2 grams of protein to your meal. You can eat them by themselves or add them to casseroles, stir fries and soups.
All nuts, including those that are actually legumes like peanuts, support your plant-based diet goals. Peanuts, almonds and cashews contain at least 5 or 6 grams of protein per ounce. Snack on them as whole foods, add them to your recipes or make a sandwich with your favourite nut butter.
Famous Foods shares your commitment to eating high-quality foods. The pursuit of a healthy lifestyle is easy at our natural food store in Vancouver. Count on our produce and bulk food sections for all of your vegan cooking ingredients.
You may be a full-time vegan at this point or interested in eating more plant-based meals. Wherever you fall on the spectrum of the vegan diet, you have many ways to celebrate this revolutionary movement for health. Modern day veganism owes much of its growing popularity to the UK Vegan Society that formed in 1944. The Vegan Society created the first Vegan Day on November 1, 1994 and continues to promote the event every November 1st.
1. Learn More Vegan Recipes
Since most of us grew up with traditional cooking, removing all animal products from our kitchens can feel daunting. Luckily, many skilled chefs and vegan advocates have provided many resources for people who are considering the plant-based lifestyle.
In 2020, new vegan cookbooks bring you the latest approaches to vegan cuisine. “Eat Green” by Melissa Hemsley presents many vegetarian and vegan recipes. The author weaves tips for reducing food waste and plastic packaging into the cookbook.In “The Plant Kitchen” published by Ryland Peters & Small, you’ll get to explore 100 vegan recipes. Many of these recipes focus on common ingredients that you might already have in your pantry. The book also helps you overcome the difficulties created when you need ingredients like mayonnaise and cheese. You’ll learn how to make vegan alternatives.
2. Extend the Vegan Diet Through the Month
To really immerse yourself in the vegan lifestyle, try only eating vegan for the whole month after the Vegan Day kickoff on the first. This challenge really draws your attention to all of the animal products that you encounter throughout the day.
3. Reboot Your Health Regimen
Do you want to lose weight? Are you concerned about your blood sugar? Does heart disease run in your family? Use Vegan Day to mark a starting point for new and healthy eating habits. A vegan diet could alleviate weight gain, control blood sugar, and reduce the risks of cardiovascular disease.
4. Volunteer at an Animal Shelter
Love and respect for animals motivate many vegans to strip all animal products from their lives. Help out some animals in need by donating time to a local shelter.
Famous Foods stocks the natural groceries that you need for vegan cooking. Our bulk food section helps you reduce packaging waste too. Shop for nutrient-rich produce at our natural food store seven days a week.
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