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    5 Plant Based Food

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    Here are some additional details on those plant-based protein options: 8. Hemp Seeds Hemp seeds are an excellent source of protein and calcium. They're easy to eat and cook with, and have a pleasantly nutty taste, like a cross between a sunflower seed, somewhat like pine nuts, and a little like walnuts, too. These seeds are technically a nut that can be eaten raw or used to make milk and sprinkled into smoothies or on top of cereal, salads, or yogurt. 9. Chia Seeds Chia seeds are tiny, small, flat, and oval-shaped seeds with a smooth texture and packed with nutrients. They don't taste bitter at all

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    5 Plant Based Food

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    yunitakn
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    Here are some additional details on those plant-based protein options: 8. Hemp Seeds Hemp seeds are an excellent source of protein and calcium. They're easy to eat and cook with, and have a pleasantly nutty taste, like a cross between a sunflower seed, somewhat like pine nuts, and a little like walnuts, too. These seeds are technically a nut that can be eaten raw or used to make milk and sprinkled into smoothies or on top of cereal, salads, or yogurt. 9. Chia Seeds Chia seeds are tiny, small, flat, and oval-shaped seeds with a smooth texture and packed with nutrients. They don't taste bitter at all

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    Here are some additional details on those plant-based protein options: 8. Hemp Seeds Hemp seeds are an excellent source of protein and calcium. They're easy to eat and cook with, and have a pleasantly nutty taste, like a cross between a sunflower seed, somewhat like pine nuts, and a little like walnuts, too. These seeds are technically a nut that can be eaten raw or used to make milk and sprinkled into smoothies or on top of cereal, salads, or yogurt. 9. Chia Seeds Chia seeds are tiny, small, flat, and oval-shaped seeds with a smooth texture and packed with nutrients. They don't taste bitter at all

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    36 views8 pages

    5 Plant Based Food

    Uploaded by

    yunitakn
    Here are some additional details on those plant-based protein options: 8. Hemp Seeds Hemp seeds are an excellent source of protein and calcium. They're easy to eat and cook with, and have a pleasantly nutty taste, like a cross between a sunflower seed, somewhat like pine nuts, and a little like walnuts, too. These seeds are technically a nut that can be eaten raw or used to make milk and sprinkled into smoothies or on top of cereal, salads, or yogurt. 9. Chia Seeds Chia seeds are tiny, small, flat, and oval-shaped seeds with a smooth texture and packed with nutrients. They don't taste bitter at all

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    of 8

    5 10 PROTEIN-PACKED,HIGH-PROTEIN PLANT-BASED ALTERNATIVES IF YOU'RE

    TRYING TO EAT LESS MEAT

    The global consumption of meat is expected to increase every year, reaching 324 million
    metric tons in 2020. Can you imagine how many cows, beef and pig are needed for
    human consumption? 

    Meat consumption requires a tremendous amount of land and forest that deliberately slashed
    and burned every year to graze cattle and feed billions of farmed animals. The slaughtering of
    cows, beef and other animals have been debated for centuries. Still, in recent years, consumers
    have started to be aware of the meat impact on the planet, willing to stop or reduce meat
    consumption for environmental reasons and follow a plant-based diet. In America,
    vegans increased by 500%, from nearly four million in 2014 to 19.6 million in 2017. 

    Trying to incorporate more plant-based food in your diet? Concerned that you may not get
    enough protein if you ditch the meat? Don’t worry – we’ve got you covered with our top 10
    protein-packed, plant-based alternatives! Are you one of those people? If you are looking for
    some recommendations on meat-free, high-protein plant-based meals, you've come to the right
    place. Here, I’ll show you some options to replace animal protein with fresh-or fermented beans.
    Let's dig in!

    1. Tofu 
    Tofu is a food made of condensed soy milk pressed into solid blocks and then cooled. It has
    become a rising star in the meat substitute worldwide due to the amount of protein and amino
    acids content to healthy living and balanced lifestyle. It is easily digestible and has buttery,
    smooth-textured, cheese-like food. Additionally, tofu can be a great source of low-calorie protein
    in a weight loss diet.
    It's a plant-based protein -like edamame and pumpkin seeds- but tofu has lower carbohydrates
    than them. Some researchers also demonstrated that a higher intake of tofu was linked to a
    61% lower risk of stomach cancer in men and beneficial for menstrual pain in women. 
    Fig 1. Tofu
    2. Tempeh 
    Tempeh is a traditional Indonesian food made from fermented soybean and vegetarian meat
    replacement. Whether you're a vegetarian or not, you should try this food due to its unique
    characteristics. Tempeh has a chunky texture and a slightly nutty, and mushroomy flavour. 
    Because it's more compact than other soy products, tempeh provides more protein and
    fiberfibre than some other vegetarian alternatives, with double the protein of tofu (20 grams vs 8
    grams). "The beauty of tempeh is that it also provides fibre and an antioxidant, which do double
    duty to lowering blood cholesterol", says Murphy, a nutritionist in Chicago.

    Fig 3. Tempeh
    3. Lentils 
    Lentils are grain legumes that generally [missing word?] small, oval-shaped and grow in pods.
    Lentils are an excellent source of protein, high in fibrefiber, iron, vitamins, and relatively low in
    fat and carbohydrates. Making them a greatn intelligent choice for a meal that will sate your
    hunger and keep your blood sugar in check.

    Lentils are relatively quick and easy to prepare. Their low cost makes them an accessible form
    of high-quality protein for many people worldwide. Lentils are tiny, making lentils easy to cook
    because it doesn't have any prior soaking process. They can be cooked for 17 to 20 minutes or
    tender but not mushy.

    Fig 2. Lentils

    4. Chickpeas 
    Chickpeas (also called garbanzo gram or Bengal gram) are annual legumes with a round shape
    and a beige colour. They're, packed with protein and fiberfibre content which is excellent for
    weight loss diets because they keep you full for longer and control your appetite. Chickpeas
    consumption is also reported to reduce cancer risk and improve heart health. 
     
    Chickpeas have the classic beany flavour, a slightly nutty, and taste a little similar to cannellini
    and pinto beans. The unique characteristic of these chickpeas makes them blend deliciously
    with any kind of food item. 

    Fig 4. Chickpeas

    5. Quinoa
    Quinoa is a whole grain that that is rapidly growing in interest due to its excellent nutritional
    quality and health benefits. Quinoa has a nutty taste, somewhere between brown rice and
    oatmeal with a chewy texture. Once has been eliminated, the seeds can be consumed as entire
    grains or milled to flour to prepare bread and pastry. Meanwhile, the other parts, such as leaves
    and stems, were commonly used as feed.
    Quinoa is an excellent source of protein, fibre fiber and carbohydrates, making it suitable for
    people who suffer from type 2 diabetes and cardiovascular disease. Some researchers from the
    University of Milan prove that Quinoa has a higher satiating efficiency index than other foods
    prepared using traditional cereals, such as white bread.
    Fig 5. Quinoa
    6. Hemp Seeds
     Hemp seeds are an excellent source of protein and calcium. They're easy to eat and cook with,
    and have a pleasantly nutty taste, like a cross between a sunflower seed, somewhat like pine
    nuts, and a little like walnuts, too.
    These seeds are technically a nut that can be eaten raw or used to make milk and sprinkled into
    smoothies or on top of cereal, salads, or yogurt. 
    Fig 6. Hemp Seeds

    7. Chia Seeds 
    Chia seeds are tiny, small, flat, and oval-shaped seeds with a smooth texture and packed with
    nutrients. It doesn't taste bitter at all. Instead, they have a mild, nutty flavour, taste like nothing
    at all, and take on the flavour of whatever food or beverage they are added to.
    They can be consumed in many ways; they can be eaten raw, added to porridge, made into
    pudding, or simply sprinkled on top of your smoothies. Chia seed is also rich in omega-3 (like
    you find in salmon) and contains all nine essential amino acids that our body cannot make. 

    Fig 7. Chia Seeds


    8. Pinto Beans 
    The Pinto Bean is a speckled variety of common beans known for its creamy texture, mild
    flavour and ability to absorb flavours. Thanks to their unique and robust flavour, they do a great
    job standing out in any dish. The smooth and refreshing taste makes pinto bean work highly well
    with fried chicken, okra, and burritos. 

    Fig 8. Pinto Beans

    9. Edamame 
    Edamame is young soybean, which means the beans are soft and easy to eat. This bean is
    often served at East Asian restaurants, especially Japanese restaurants. This bean is packed
    with protein and essential amino acids, higher than chickpeas, lentils, or black beans. 

    Fig 9. Edamame
    10. Pumpkin Seeds 
    When choosing to use pumpkin seeds in a recipe, you will enjoy the mild flavour of these beans
    and how they will blend into your meals.
    Pumpkin seeds are edible, flat, oval-shaped seeds found at the centre of the pumpkin fruit and
    typically roasted for consumption. It is rich in essential minerals like zinc and magnesium that
    help build our muscles and help wounds heal. 

    Fig 10. Pumpkin Seeds

    Can you please add hemp seeds, chia seeds, pinto beans, edamame and chia seeds?

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