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Tag Archives: Vegetarian
Protein, broken down is made of amino acids that help your body make and repair your lean muscle. You’ll want to eat whole foods with an ensemble of amino acids right after a workout, this will shorten your recovery time and ouch, maybe soreness too.
Quinoa contains all 9 essential amino acids, making it a complete protein. 1 cup of cooked quinoa equals 8 g protein. We don’t know how to say it right but this keen-wah sure can come to my dinner party
6g protein per cup, cooked.. this sucker is not even part of the wheat family. So you gluten-free goddesses can have at it! The taste is unusual but not bad, considering this is one of the healthiest seeds you can eat.
Hemp is another stand alone seed since it has the full amino acid profile you need to build muscle. Just 2tbs equals 11g of protein. Add a cup of filtered water to 2tbs and blend into creamy hemp milk. Hemp is an easily digested source of protein thats said to be hypo-allergenic; good for anyone sensitive to soy protein or gluten.
Superfood Hemp Bars
Spirulina Hemp Truffles
4. NUTS + SEEDS
Whole raw nuts, nut butters, trail mix, nut milks. Nuts are high in fat so eat them second to the above sources. Protein: 2 tablespoons of almond butter include 4g, 2 tbsp of peanut butter include 8g. Eat Almonds, Brazil Nuts and Cashews together for full amino acid profile. Others include; Sunflower, Pepitas, Watermelon Seeds, Walnuts, Sesame, Macadamia, Pistachio, Macambo, Jungle Peanuts
Warm Fruit Bowl and Cashew Milk
Strawberry Peanut Butter Pancakes
Honey Chai Roasted Almonds
You must aim for non-GMO, Organic soy products that don’t wander too far from traditional Chinese/Japanese uses; Miso, Tofu, Cooked Edamame and dry-roasted Edamame. Personally I avoid store bought soy-milk, anything soy isolate, Tofurkey, TVP, Fake Meat and all products made of GMO Soy. 1/2 cup of Firm tofu equals 10g protein.
Green Powerhouse Salad with Edamame
6. RICE AND BEANS
Black beans, Garbanzo, Kidney Beans, Split Pea, Green Lentils, White Bean
1 cup of canned kidney beans equals 13g of protein, 1 cup of Garbanzo equals 12g protein.
about AMINO ACIDS: There are some amino acids your body makes and those your body needs to get from foods. Essential Amino Acids refer to those you need from your foods, since these amino acids are the building blocks of protein in your body.
You may have read that protein-combining is necessary to acquire your full EAA(Essential Amino Acid) profile- however ”modern researchers know that it is virtually impossible to design a calorie-sufficient diet based on unprocessed whole natural plant foods that is deficient in any of the amino acids. (The only possible exception could be a diet based solely on fruit).” Forks over Knives.
This is great news, and means by eating a full day of fruits and vegetables, whole grains, legumes, nuts, seeds, soy and hemp you will always acquire the amino acids your body can’t make.
If you’re transitioning to an entirely vegan/vegetarian diet take it slowly, listen to your body and drink kombucha. Seriously, the fermentation helps you digest plant foods