10 Powerhouse Plant Proteins

Easier on the planet’s water and land resources—and often easier on your digestive tract than animal proteins—plant foods offer ample essential amino acids to build muscle and maintain optimal health. From quinoa to lentils to chia, you’ll find these protein-rich plant foods ground into powders, added to breads and bars, and bringing substance to soups and other packaged vegan and vegetarian foods. Eating them fresh and whole is even better, of course, because you’ll also benefit from these foods’ abundant phytonutrients and antioxidants, in addition to essential amino acids, our bodies’ building blocks.

5 TOP MAINS

1. Tempeh (7 ounces = 20 grams)
2. Lentils (1 cup cooked = 18 grams)
3. Chickpeas (1 cup cooked = 14.5 grams)
4. Tofu (3 ounces = 9 grams)
5. Quinoa (1 cup cooked = 9 grams)

5 TOP ADD-ONS

1. Hemp seeds (3 tablespoons = 10 grams)
2. Peanuts (¼ cup = 9.5 grams)
3. Almonds (¼ cup = 8 grams)
4. Sunflower seeds (¼ cup raw = 7 grams)
5. Chia seeds (2 tablespoons = 6 grams)

Do you need to combine them?
These proteins are not all “complete” (except soy and quinoa)—most plants lack one or more of the essential amino acids; but plant-based nutrition has come a long way since its early days of combining bland, brown foods in the same meal. Now we know that vegetables like spinach pack a protein punch too; and as long as you have a variety of protein-rich foods in your diet, you don’t need to carefully plan proteins at every meal.

Can plant proteins meet your needs?
For kids, total protein (in grams) should be about 0.4 times bodyweight in pounds. For adults, it should be about 0.36 times bodyweight in pounds. So, if you’re a 130-pound 40-something, you’d want to aim for about 47 grams of protein. Thus if you add 2 tablespoons of chia (6 grams) and ¼ cup of almonds (8 grams) to one cup of cooked oatmeal (which also has 6 grams), at 20 total grams you’re nearly halfway there.

[via Organic Connections]

Wheat Free Alternative Grains and Other Plant Sources

Whole grains are a big part of a healthy diet. They make up a large part of the bottom of the food pyramid. But it’s not just whole wheat and brown rice. As you take on the wheat-free lifestyle, you soon discover the wide variety of grains to choose from.

In recent years there has been a frenzy of interest around quinoa. It’s just one of the grain alternatives you can choose from. All of these are healthy swaps in your favorite breads, pastas and side dishes.
Quinoa an alternative to wheat flour.

Quinoa (pronounced KEEN-wah)

This is a nutritious super-food that’s actually a nut from Peru. Quinoa has a slightly nutty flavor. It cooks faster than rice, in about 15 minutes. It’s a versatile ingredient that’s good as a hot cereal or ground into flour. It adds moisture to baked goods. Try it in a dish like Autumn Root Vegetables with Quinoa.

Flaxseed

This seed has a nutty flavor. They need to be ground to get the most nutritional fiber value, although they can be toasted whole first than Flax seed an alternative to wheat flourground for later use. Add them ground to add to salads, cereal and bread dough.

Liquid flaxseed oil is also available. Try this recipe Buttermilk Marinated Chicken Breast with Flax and Wheat Germ Breading.

Buckwheat

This alternative to wheat is not a member of the wheat family and it isn’t technically a grain, but it’s often used in place of grains. It’s a good alternative for those with wheat allergies. Diets rich in buckwheat seem to promote lower cholesterol and lower blood pressure. Buckwheat is sold both roasted and raw and used whole, cracked or ground into flour. Use as a flour in pancakes with this recipe Gluten Free Buckwheat Pancakes.

Amaranth

The amaranth is a broad-leafed, bushy plant that grows about six feet tall. It has brightly colored flowers that can contain up to 60,000 seeds. The seeds are nutritious and are ground into flour. Not a true grain, amaranth is often called a pseudo-cereal. Amaranth belongs to the plant family that includes beets, chard, spinach, and some weeds. Try these recipes made with Amaranth flour, like Amaranth Pasta , Amaranth Pancakes, or Traditional Amaranth Atole Recipe.

Rice flour

Rice flour is used to enhance other grains. Available in both white and whole grain brown, rice flour is finer than wheat.

Millet

Millet is a drought-tolerant grass. The seeds can be used as a sorghum substitute. It can be used like rice, served creamy or fluffy.

Oat Flour

Oat flour is another great alternative to wheat. When using oats you should select gluten-free oats. These are specially-selected varieties that have eliminated the cross-contamination with wheat, barley and rye.

There is also Almond flour and Coconut flour that are becoming the top of the list alternatives to using wheat.

These are the most popular whole grains or other plant sources you can find to substitute for wheat. Each has its own unique flavor and can be used in many different ways to add variety to your cooking and baking.

[via Recipes For a Healthy You]

Four High-Protein Vegetarian Alternatives to Soy

Vegetarian Protein Foods Not Named Tofu or Tempeh

“Four Alternatives” list: four high-protein, non-soy, vegetarian foods.  A lot of people seem to think soy is the only decent source of protein out there for vegetarians.

Seitan

For a long time, I thought seitan was another soy product.  Turns out, it’s made mostly from wheat.  And it has a texture very similar to meat, earning it the nickname “wheat-meat.”  A four-ounce portion of seitan has between 20 and 30 grams of protein, making it the most densely-packed vegetarian protein source I know of.  That it could pass for meat in a vegetarian dish is pure bonus, even if it’s not quite a whole food. You can find seitan at most health food stores, but if you are feeling adventurous, you can make it at home.

Beans

Nothing new here; beans are a staple of almost every vegetarian athlete’s diet.  My favorites are lentils, chickpeas and black beans, but almost every starchy bean contains 12 to 15 grams of protein per cooked cup.  Soybeans, interestingly, contain the most of all (29 g per cup); perhaps that’s why soy plays such a big role in many vegetarian diets.  Lentils, at 18 grams per cup, come in a distant second.

Quinoa

Some call it a super-grain; technically it’s a pseudo-grain.  Quinoa is actually a seed, and it comes in at 11 grams of protein per cooked cup.  It has the benefit of being gluten-free, too.  Quinoa contains a bitter coating that helps it to avoid being eaten by birds, so rinse your quinoa well before you cook it.  (Cooking only takes 12-15 minutes in hot water.)  Quinoa makes a good substitute for rice as part of a high-protein vegetarian meal.

Broccoli

Chances are, you’ve never thought of broccoli (or any green vegetable) as a high-protein food.  But per calorie, vegetables like broccoli and spinach are very high in protein.  The “problem” is that they take up a lot of room in your stomach, so it’s hard to eat enough of them to make them a significant source of protein.  Still, at 5 grams of protein per cup, broccoli deserves a place on list, if only because it’s interesting.

[via No Meat Athlete]

A Guide to Best Organic Health Foods

Are you jaded with quick fix weight loss diets that don’t work or are you unable to eat healthy food owing to your busy work schedule? Due to our hectic life styles, we often make the mistake of compromising on our diets. This makes it increasingly difficult to shed weight or maintain good health. How often have we resorted to miracle diets and potions, albeit to no avail? Well there is no cause for concern as we are about to introduce to you a natural and effective alternative that will end all your dietary woes.

Organic health foods popularly known as ‘super foods’ are all the rage today and here’s why: grown organically, super foods are packed with all the essential vitamins, minerals and nutrients that promote good health and help you stay in shape. In this article we shall discuss some of the best organic health foods that are available in the market today:

Quinoa

Once called “the gold of the Incas,” and known to increase the stamina of Inca warriors this grain is steadily gaining popularity as health food in the world. This is due to that fact that it is high in protein, and not only high protein, but it supplies the complete protein, which includes all nine essential amino acids. Besides this, it is a very good source of manganese also a good source of magnesium, phosphorus, and folate this grain ensures benefits for persons with diabetes, migraine headaches, and atherosclerosis.

Goji Berries

The Gojii Berry is a much-revered fruit in East Asia, due to its myriad medicinal properties. Also known as wolfberry, this natural super food is believed to bolster the immune system, improve circulation, enhance fertility and improve the eyesight. Goji berries can be eaten raw, made into wine or brewed into herbal tea.

Kiwi Fruit

Kiwi is one of the only fruits that contain Vitamin E, which nourishes the skin and prevents aging. The Kiwi fruit is packed with vitamins including vitamin A and vitamin C and is also a veritable source of antioxidants. What’s more, the Kiwi is also a delectable choice for various salads and deserts. Due to its high fiber content, the kiwi fruit can also be used as a mild laxative to promote regular bowel movement.

Broccoli

America’s favorite vegetable, Broccoli has become synonymous with the organic health food market. This super food is packed with a whole host of vitamins and minerals including vitamin A, vitamin C and most importantly vitamin K, which is responsible for building a strong bone structure. Due to its high fiber content, Broccoli acts as mucilage and is a definitive choice for dieters and weight watchers.

Berries

Berries are a great choice for those with a sweet tooth. Not only do they taste great, but also come packed with a variety of nutrients that are required by the body. Berries are a rich source of antioxidants and phytonutrients and can be safely eaten by weight watchers as they are very low in calories. Besides, berries have a high content of water and fiber that helps to maintain blood sugar levels in the body. Berries add a delectable flavor to a variety of dishes, salads and cereals, making them a versatile choice for dieters.

Nuts

Although nuts may have a high fat content, their nutritional benefits far outweigh their high calorie count. When consumed in small portions, nuts are a very good source of protein. Including nuts into your diet would help you lower cholesterol levels and help you lose weight. Nuts also contain a high amount of fiber and antioxidants, which are so beneficial for the body. Not only do they taste great but are also quite filling, which make them a healthy portable snack for those on the move.

Low fat Yogurt

Low fat yogurt is a very healthy and nutritious alternative for people who are lactose intolerant. In  fact, this super food has higher calcium content than most dairy products and comes packed with a powerhouse of other vital nutrients. The presence of probiotics in yogurt promotes a healthy digestive system as it creates a healthy balance of bacteria in the intestine.

Avocado

Natures very own gift to mankind, the Avocado is a rich source of oleic acid. This monosaturated fat present in the fruit helps to reduce cholesterol in the body. According to a recent study conducted on people with high cholesterol levels, individuals who included avocados in their diet showed a marked decrease in their cholesterol levels. This is due to the high potassium content in avocado, which helps to regulate blood pressure and prevents the onset of heart diseases. Further research has indicated that avocado contains a high concentrate of the carotenoid known as lutein. The presence of carotenoids and tocopherols (better known as vitamin E) in avocado has been found to stem the growth of prostate cancer cells. Given its enormous nutritional value, including slices of avocado in your diet would greatly help your body to absorb the carotenoids from the vegetables and fruits that you consume daily.

In this day and age of packaged foods and adulteration, organic super foods are undoubtedly the healthiest alternative. Not only do they taste great and are free of chemicals and fertilizers, organic super foods contain a gamut of vitamins, antioxidants and healthy fats. Super foods are thus a viable alternative to packaged foods that ensures that you live a healthy disease free life.

[via Organic Health Foods]