Protein watch – looking at the plant based building blocks of life

Sufficient daily protein intake is vital as protein forms the basis of all living cells and is the building blocks of life. Protein contains amino acids, most of which are can be produced by the body itself. However there are 9 ‘essential’ amino acids which the body cannot synthesise and dietary protein must provide these. Protein is essential for many things such as tissue repair, growth of cells, muscle building, memory, hormone balancing, healthy hair & skin, enzyme production, supporting the immune system and regulating ones metabolism. As protein stores wear out, at a slow but steady rate, we need to keep replacing them. It is very easy for a vegetarian diet to meet the recommendations of proteins through plant sources. Whether you are vegan or vegetarian or not it is important to eat plant sources of protein as they contain essential nutrients, good fats, fibre and are low in saturated fats.

Examples of plant sources of protein are:

• All nuts & seeds
• Chickpeas
• Kidney beans
• Lentils
• Dhal
• Veggie baked beans
• Black eyed peas
• Split peas
• Broad beans
• Butter beans
• Lima beans
• Soya beans
• Quinoa
• Barley
• Brown rice
• Peanut butter
• Hazelnut butter
• Almond butter
• Pumpkinseed butter
• Hummous
• Tofu
• Tempeh

It is important to eat a varied diet throughout the day. Small changes can make a difference such as:

• Adding raw nuts and seeds to morning porridge and salads or soups
• Having chickpea hummous and veggie sticks as a snack
• Eating nut butter and rice cakes/ celery sticks
• Adding beans and pulses to lunch/ dinner
• Trying risotto with a twist using quinoa instead of rice for dinner
• Make a yummy lentil dhal
• Make a tofu stir-fry, with soy sauce, chillies, garlic, ginger, lemon grass , vegetables and rice/ quinoa
• Sauté Edamame in soy sauce, chilli, coriander and lemon juice
• Trying a dessert with a difference make a brown rice pudding using cinnamon, raisins and almond milk, ground flax seeds or cashews

Remember to keep your diet varied – A good rule of thumb is to have protein with every meal or snack as most beans, grains, nuts and seeds contain some protein.

Nourishing well wishes

Angelique

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.