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.