Carbs and fats are for energy. Proteins are for building, repairing and maintenance. They make your muscles move, your heart beat and your lungs breathe. Contrary to popular belief, broccoli contains more protein per calorie than beef or chicken.
LESS MEAT, MORE PLANT PROTEIN
In the US most people consume 110 grams of protein, twice the maximum daily recommendation. 75 grams of that amount is animal protein, since most people overeat on meat. We could live on 30 grams of protein from plant sources as well, which is probably much better.
AMINO ACIDS
If proteins are the necklaces, amino acids are the pearls. There are 22 amino acids. Our body can produce 13 of those amino acids by itself. The other 9 we have to get out of our food, that’s why they’re called essential amino acids.
COMBINE
Beans, legumes, nuts, mushrooms, tofu and soy are excellent sources. There’s also a fair amount of protein in fruits, vegetables and whole grains. You get the full spectrum of amino acids (all 22) if you vary and combine different protein sources on the same day (or in one meal). Peanut butter combined with bread is a good combination for example. Just like lentils and whole grain rice.
POWER PROTEINS
These three 100% vegan power proteins are easily added to the daily menu.
- quinoa: (say keen-wah). A great alternative for rice or couscous. This grainy seed contains all essential amino acids. Quinoa is gluten free, has a mild nutty flavor and it’s packed with vitamins, minerals and fiber. Real power food, which used to be quite exotic, but nowadays can be found on the shelves of most grocery stores. Quinoa is very versatile; simply add some cooked quinoa to a salad or use as an alternative for rice or couscous. Kids love it.
- chlorella: dried algae powder. A complete protein, also rich in iron, omega-3 fatty acids, carotenoids, vitamin C and B-12. Nobody will taste it, when you hide a teaspoon in your pesto, dip, baked goods or smoothie.
- hempseed: before you think that we’re mad: hemp doesn’t equal marihuana. These seeds won’t turn your family into Cheech & Chong hippies. They’re true power seeds and they are 100% innocent. Hemp seeds have a nutty taste, so they’re great to add to a bowl of cereals or as an extra in any pesto.
