With lifestyle diseases on the rise, and most of it linked to meat consumption, it's no wonder many of us are opting for Vegan Protein sources. However, one of the biggest hurdles, is the perceived lack of protein in Vegan Diets. We've been groomed to believe a healthy, balanced meal must include meat (protein), a small portion of carbs and vegetables. As of late, research has debunked this notion. Vegetables and seeds provide a sizable amount of protein, greens and powerful antioxidants in every serving.
The Real Benefits of Vegan Protein Sources
When it comes to Vegan Protein sources, there is no comparison to animal protein. First, Vegan Protein sources have no added hormones or antibiotics ever. This is insanely difficult to avoid in meat or dairy products. Because cows naturally produce estrogen when lactating, even grass fed dairy products are packed with estrogen.
Second, being that Vegan Protein sources are usually packed with fiber--they are easier on the digestive system and help to alleviate bloating and gas.
Third, plants are packed with monounsaturated and polyunsaturated fats, that are rich in vitamins and heart healthy. These fats may help to promote good cholesterol levels and clean the arteries. Animal protein sources are filled with saturated fat that can lead to heart disease.
3 Phenomenal Vegan Protein Sources
This blue-green algae is one of the most nutrient rich superfoods on the planet. It's packed with vitamins, minerals, omegas, amino acids, fiber and minerals. When combined with oats or seeds, it forms a complete protein and packs more protein per gram than chicken. In addition, research has shown Spirulina to be extremely rich in iron and promote a healthy immune system.
Research has also shown Spirulina to help detox the the body, and rid it of harmful metals.
These tiny green vegetables are absolutely packed with protein--they're actually one of the few complete plant based proteins. Complete proteins include all nine essential amino acids that are required to build or repair tissues in the body. In addition, peas are packed with BCAAs. Branched chain amino acids are the building blocks of protein and help to fuel workouts and speed recovery.
Peas also digest slowly, meaning it provides sustained energy and keeps the body feeling full longer.
3. Hemp Seeds
These exceptionally nutritious seeds are packed with protein, minerals and healthy fats. They actually have more protein per ounce than Chia and Flax seeds. In addition Hemp seeds contain high amounts of Vitamin E, making them great for skin, hair and nails. When it comes to bone health, Hemp seeds are king of the lot. Its mineral content includes potassium, phosphorus, magnesium, sulfur, calcium, iron and zinc.
The high iron content in Hemp seeds is also ideal for Vegans, or those who suffer from Anemia.
Vegan Protein Bar Recipe
Anyone with a blender can make this simple no-bake recipe. These bars are both delicious and filling.
- 1 cup of oats
- 1/2 cup of Chia Seeds
- 1 cup of granola
- 1/2 cup of almond butter, peanut butter or sunflower butter
- 1 teaspoon of pure vanilla extract
- 1 teaspoon of coconut oil
- 4 scoops of Plant based protein or Spirulina
- 1/2 cup of maple syrup or honey or agave
- 1/2 cup of almond milk
- 1 teaspoon of cinnamon
1. Stir all the ingredients except the maple syrup, almond milk, coconut oil, vanilla extract and almond milk in one big bowl.
2. Transfer all the ingredients from the bowl into the blender or food processor, then add the vanilla extract, almond milk, coconut oil, and maple syrup. Blend till mixed well, if necessary, add a bit more almond milk.
3. Form the big chunk of dough into a rectangle, then slice into bars.
4. Refrigerate overnight or at least 4 hours
5. Enjoy! :)
Keep them in the fridge till ready to eat.