7 Great Ways to Get Your Protein From Plants
There are studies showing that women who consume more plant based high protein foods, have lower blood pressure as well as stronger blood vessels. These are both factors in maintaining cardiovascular health. Sometimes it’s difficult to get enough protein from plants.
Adding plant based protein powder is a partial solution, but many of those are filled with artificial additives and sugar.
Here are some healthy and tasty ways to boost protein intake with almost no effort.
1. Add almond meal to oatmeal
Oats are a great healthy breakfast, especially in the winter. A bowl of oatmeal has just 4 grams of protein, but you can add another 5 grams by adding a quarter-cut of ground almonds. Fine ground almonds blend right in, or use coarse ground nuts for additional texture.
2. Trade in tofu for tempeh
Instead of eating tofu, which has 20 grams of protein, use tempeh, which delivers 30 grams. Tempeh also contains B-complex vitamins that help you metabolize protein and other nutrients. Tempeh has the additional advantage of being fermented, and less processed than tofu.
3. Exchange wheat and rice for quinoa
Quinoa is an exceptional source of protein, with a full 8 grams per cup. By comparison, brown rice has just 5 grams of protein per cup. Also, unlike other grains, quinoa is a complete protein. It provides all of the essential amino acids, including seven vital to heart health.
4. Put almond butter or spirulina in your smoothie
Many people put protein powder in smoothies, but if you add 2 tablespoons of almond butter instead, you’ll gain 7 grams of protein as well as minerals like manganese, which helps to digest protein. Or, if you aren’t in the mood for almond butter, try spirulina. Just a tablespoon adds 4 grams of protein, plus iron and copper.
5. Select higher-protein green veggies
Greens are packed with nutrition such as vitamin C, antioxidants and beta-carotene. But some green veggies are also high in protein. For example, a cup of green peas has nearly 9 grams of protein. Cooked spinach and collard greens have 5 grams. A cup of roasted Brussels sprouts offers 4 grams.
6. Sprinkle hemp seeds on everything
Hemp seeds are delicious and slightly crunchy. With 10 grams of protein contained in 3 tablespoons, they’re a great source of protein. In addition, they are high in omega-3 fatty acids and contain lots of fiber. Put them on salads or cereal, add them to muffins, or puree them into hummus or homemade salad dressings.
7. Add almonds to pureed soups
Pureed soups are warm and comforting in cold weather, and they do double duty as a detox staple. Blend some almonds into soups to add creamy texture and extra proteins. Just soak a cup of the nuts in water overnight, and add them to soup before blending. One cup of almonds has 30 grams of very high-quality protein.
There you have it. 7 ways to increase you protein intake, lower your blood pressure and strengthen you veins! And the big one it’s all tasty!
Source: American Patriot Health
Source: Harvard Study