July 30 – High Protein Foods from Plant Sources
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Protein plays an important role in our body function. It serves a building block for all of our tissues and muscles. It allows us to regulate our appetite to control blood sugar.
Here are just some of the benefits of consuming a balanced meal with proteins daily:
- Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients.
- Proteins function as building blocks for bones, muscles, cartilage, skin, and blood.
- B vitamins found in this food group serve a variety of functions in the body.
- Iron is used to carry oxygen in the blood.
If you are a vegetarian, there are some amazing sources of proteins to look at and benefit from. Obviously, these plant proteins are very much a yummy delight for non-vegetarians as well, as they have the nutrients like amino acids and minerals not found anywhere else.
Here are some of the best protein foods from plant sources that are delicious and very much affordable!
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Are you a meat eater or love vegetarian sources of protein as well?
Anything you can name with high protein source that is NOT meat?
Good morning, I love both.
good afternoon I will say peanut butter that’s my go to for protein
We are not huge meat eaters. Sometimes I like it but I always get that “funky” piece of meat and I can’t eat anymore. I try to make sure we eat our fair share of peanut butter, beans and eggs for non meat protein.
Good afternoon ladies. I’m not a vegetarian, but I started a while back serving more vegetarian meals and trying more recipes. Right now, our favorites are black bean and chick pea burgers.
Good afternoon all. I am going to say peanuts is a good source of protein.
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Quinoa
Protein: 8 grams per 1 cup, cooked
This is an ancient grain that is being loved and popularized by ancient aztecs. They would carry cooked and dried quinoa in their pouches during wars and travel times.
Quinoa is full of Fiber, iron, magnesium, and manganese, quinoa is a terrific substitute for rice and it’s versatile enough to make muffins, fritters, cookies, and breakfast casseroles.
Check this Quinoa Recipe here.
Have to try it.
I never heard of this sounds great
I have had quinoa a few times and really liked it. Want to learn how to cook with it. I won’t b trying the recipe you gave just because I am not an avocado fan but my family may like it.
Sounds yummy! I’ve been pushing my local little grocer to carry quinoa, I may have to order it online, or buy in bulk when I go to the city.
I will have to look for this at Walmart. Sounds and looks good.
Buckwheat
Protein: 6 grams per 1 cup, cooked
It’s a relative of rhubarb and doesn’t have to do anything with wheat, but looks like grain! It’s GLUTEN Free and has an amazing taste.
Recipes are in abundance with buckwheat flour and grains. I grew up with it, and we used to have it with milk, roasted with chicken, with tomato sauce and in whatever variety and culinary mastery you can rise to!
Japanese made buckwheat into Soba Noodles (yummy, too!), you can easily get this grain in different forms – grined or whole kernels – from stores.
cant say I have tried this will have to
Interesting. Never tried it but I’ll be on the look out for it. I’ll check out Pinterest for some ideas on how to use it.
I haven’t had buckwheat since I was a kid. I’m so glad to see this, I’m going to get some and fix it for hubby.
Interesting for sure. I am going to have to look for this too. 🙂
Hempseed
Protein: 10 grams per 2 Tablespoons
This amazing grain (please don’t confuse it with hemp that gets people high!) has 9 amino acids, zinc, iron, magnesium, and calcium. Plus Omega-3 acids! That is the grain that can sustain you and feed your body an amazing array of nutrients.
wow that is great 10 grams for 2 tablespoon
Another one I’ve never heard of. I can use the omega 3.
Well I’ve never seen or heard of this one. A lot of nutrients packed in…..I’ll definitely be interested in trying it.
Is that what they use in the lotions I wonder? These are all interesting and I will have to try them all.
Chia
Protein: 4 grams per 2 Tablespoons
These seeds are the highest plant source of Omega-3 fatty acids. In addition, they contain Fiber (more than in Flax seeds).
It is a powerhouse of Iron, Calcium, zinc, antioxidants.
Use it in your salads, smoothies, baking! It has consistency of a gel when soaked in water, milk, juices.
This I have used in smoothies.
now I must get a shoping list going for these
Nice it has more fiber than flaxseed. I like the versatility of this one. Never had it but I’d try it.
Great snack and wonderful thickener for soups and stews.
My sister eats this in a lot of things. I will have to start too. Better late then never.
Rice and Beans
Protein: 7 grams per 1 cup, cooked
This is the simplest and cheapest vegan form of high protein that can be available to anybody. And it has an amazing amount of protein, too.
Most beans are low in methionine and high in lysine, while rice is low in lysine and high in methionine.
Here’s a recipe, simple and quick for Rice and Red Beans dish.
We love our beans, I don’t eat much rice.
I don’t know about this but maybe I will try it
Rice and beans….always a staple for us. Good for you, filling and cheap. I’ll have to try this red beans and rice dish. Never really use red beans that much.
Recipe sounds yummy! We love both beans and rice, separately or together.
This looks and sounds very good. I will have to try to make it.
Ezekial Bread
Protein: 8 grams per 2 slices
“Take wheat, barley, beans, lentils, millet, and spelt, put them in one vessel and make them into bread for yourself.”
This fragment of Ezekiel 4:9, while initially intended to help a besieged Jerusalem make bread when supplies were low, turned out to be a recipe for an extraordinarily nutritious loaf that contains all of the essential amino acids.
It’s also usually made from sprouted grains, a process which significantly increases the bread’s fiber and vitamin content, as well as its digestibility
Photo: urban simplicity
I love bread and if it good for me I will have to give this a try for sure
Looks like it’s packed full of the good stuff.
Interesting.
I will have to try making these new things. Thanks for sharing.
Hummus and Pita
Protein: 7 grams per 1 pita + 2 Tablespoons of hummus
The protein in wheat is pretty similar to that of rice, in that it’s only deficient in lysine. But chickpeas have plenty of lysine, giving us all the more reason to tuck into that Middle Eastern staple: hummus and pita.
Chickpeas have a pretty similar amino acid profile to most legumes, so don’t’ be afraid to experiment with hummus made from cannellini, edamame, or other kinds of beans.
Me and my daughter love hummus. It’s so yummy, all the different flavors.
yes we eat this also and yes all kinds of flavors
Don’t like plain old chickpeas but hummus is very yummy and comes in so many different flavors. And pita to go along with it. Mmmmm.
We just had this a couple of days ago…I love mixing different things in the hummus and spreading the pita with evoo and herbs before baking.
I really don’t think I every had hummus. I think I have had ham and chickpeas before though.
Seitan
Protein: 21 grams per 1/3 cup serving
“First created more than a thousand years ago as a meat substitute for Chinese Buddhist monks, seitan is made by mixing gluten (the protein in wheat) with herbs and spices, hydrating it with water or stock, and simmering it in broth.
But this one’s not complete on it’s own—it needs to be cooked in a soy sauce-rich broth to add gluten’s missing amino acid (lysine) to the chewy, very meat-like final product.”
wow that looks different
Not too sure about this one. It’s be great in a pinch. I do like the soy sauce part though!
I’ve never tried this, but I’d like to give it a shot.
It actually sounds really good. I will have to maybe try to make this one day and have the kids help me.