“But, what about the protein?” I asked with genuine interest to my friend Barb, who is Vegan and a nutrition specialist.
After all, I enjoy eating black beans once in a while, but it can get really bloated. It’s either the protein or my love life. You can’t have them both! … Or can you?
Yes, you can. And I’ll show you how.
These are Barb’s favorites, satisfying, nutritious and delicious protein sources while on a Vegan diet.
The lentil is an edible legume called like that for its lens-shaped seeds. They are rich in folate, manganese, fiber, and protein (9 grams for every 100grams of cooked lentils). They are also inexpensive and versatile vegan protein sources.
There are hundreds of tasty recipes you can cook with lentils. Either if they come in a summer salad, a burger patty or over steamed rice, this banquet of mother nature will give your body the building blocks to grow and maintain your hard-earned muscle.
Comes from the Cannabis sativa plant. Yes, that one. The good news is that there are no laws in the US (or Canada) that make possession of hemp illegal, this includes the sterilized seed, hemp seed oil, hemp seed flour, or hemp seed processed products.
It has only traces of THC (meaning that it’s not psychoactive), and it contains 10 grams of complete, easily digestible protein per ounce (28 grams). That’s 50% more than Chia seeds and Flax seeds!
Use it grounded, put it on juices, soups, or simply sprinkle it all over your food. This nature powerhouse won’t let you down. I promise.
A favorite spring vegetable. Green peas are a great addition to your menu because of their high concentration of vitamins and minerals. Containing 9 grams of protein per cooked cup (240 ml), which is just a little more than a cup of milk, they will provide the protein you’ll need in a pretty low-fat diet.
They also provide the carotenoid phytonutrients, lutein, and zeaxanthin, which are known to promote eye health.
Because of their sweet taste and starchy texture, you will find yourself craving them over rice, on salads or creamy soups. I love them and I know you will love them too.
Our energy comes from the sun, and we can literally ingest it as this chlorophyll staple.
Spirulina is blue-green algae and only two tablespoons of it will provide you with 8 grams of complete protein, in addition to a great deal of your daily needs of iron, thiamin and copper.
You can add it to your water, juices, soups, salads, and batters. It easily disguises it in the mixture of the dish of your choice and it’s going to give you awesome health benefits.
With the kind of nutrition that Spirulina gives out, you’ll see your results at the gym boosted. So, grab your new ActiveFit leggings and your sprinting shoes and give yourself a great training session.
Soybeans alone can provide the body with all the essential amino acids it needs. And you can have it in three of my favorite and nutritious ways:
Tofu (bean curds pressed together resulting in an edible cheese-like substance that absorbs the flavors of their surroundings), Tempeh (Cooked and slightly fermenting mature soybeans, that you can press into patties) and Edamame (Salty green soybeans boiled or steamed in their own pods).
As I told you: With beans, you can have your protein and eat it too (Approximately 8 grams of protein on every 100 grams of cooked beans).
Buy them dry (you can find them in almost every Mexican food store), soak them well, rinse them and use some Beano, Epazote, Ajwain or Sodium Bicarbonate to avoid the ‘gassy’ side effect. Here’s how.
Keep your boyfriend or husband happy, and your amino acids replenished. You can also adopt a Slow Carb Diet® à la Timothy Ferriss (it uses beans as the principal source of carbs). It works like a charm to shave those extra pounds from your body.
Do you use any other protein source? Do you like these ones? Let us know in the comments. And while you’re already here, why don’t you check this post on how to eat mindfully four simple steps.