- Whole foods - Plant based protein - essential nutrients -
- Proteins are the building blocks of life -
Proteins are the building blocks, the foundations of your body. It is essential to a healthy body to have a balance of protein sources on a plant based diet.
Some plants are complete protein meaning they have all 9 essential amino acids and others are missing some of these amino acids.
Some plants are complete protein meaning they have all 9 essential amino acids and others are missing some of these amino acids.
Your body stores these amino acids throughout the day so it is important that you eat a wide range of foods to create the proteins your body needs.
Awareness:
Please read this article on protein if you are on a plant based diet.
Build a Protein Bowl
grains -
1 cup of cooked quinoa* (6.4g, complete protein)
1 cup of cooked buckwheat* (22g, complete protein)
(* see quinoa porridge for quinoa cooking directions,
soak the quinoa & buckwheat separately and then wash and rinse thoroughly)
Cook these together in the same saucepan.
Add in salt & cracked black pepper before the cooking process.
TIP: before you put the lid on a begin the cooking process of the grains you can add in flavour, try 1/4 teaspoon of thyme, 1/2 teaspoon of turmeric, 1/4 teaspoon of curry powder, 1/4 teaspoon of cumin seeds or coriander seeds)
greens
1 cup of stir fried or steamed broccoli (5g protein)
nuts
toast in a pan 1/4 cup walnuts (7.3g protein) or 1/4 cup pumpkin seeds (8.5g protein)
eggs*, Tempeh* or Tofu* -
2 organic / free range poached eggs (12g, complete protein)
1/2 cup Tempeh (24.3g, complete protein) (Source: Countdown & New World)
1/2 cup Tofu, scrambled (24g, complete protein) (Source: Countdown & New World)
dressing - (optional)
1 tablespoon of peanut (3.6g protein), tahini (2.6g) or almond butter (3.4g protein) mixed well with 1/2 large lemon juiced, 4 tablespoons of olive oil.
TIP:
* if you are eating a diet free of eggs you could alternatively use tempeh or tofu.
Add in's
1/4 cup quartered cherry tomatoes - vitamin C helps nutrient absorption
1/4 cup thinly slices red cabbage - mix through the grains - antioxidant boost
1/4 cup thinly sliced red capsicum - mix through the grains - vitamin C helps nutrient absorption
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