12 PROTEIN-RICH VEGAN RECIPES

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1 12 PROTEIN-RICH VEGAN RECIPES

2 CONTENTS INTRODUCTION 3 01 What are proteins and why does our body require them 3 02 How much protein do you require on a daily basis? 4 03 The differences between plant and animal proteins 5 04 Protein-rich plant foods 6 RECIPES 7 01 BROWN RICE PROTEIN IN THE MIX SMOOTHIE 8 02 THE PURPLE DOZEN SMOOTHIE 9 03 TRAINING BAR HOT CHOCOLATE WITH CAULIFLOWER ENERGY PUDDING SAY CHEESE-CAKE SMOOTHIE CHARD SMOOTHIE SUNNY CHIA PUNCH POWER PROTEIN SPORT SMOOTHIE BOYS FROM BRAZIL SMOOTHIE LAYERED BREAKFAST BOUNTY NUTS 18 2

INTRODUCTION People in the UK are eating less meat than ever before. And, the news that a high meat consumption may increase the risk of colon cancer isn t the only reason.

3 INTRODUCTION People in the UK are eating less meat than ever before. And, the news that a high meat consumption may increase the risk of colon cancer isn t the only reason. Indeed, an increasing number of Brits are switching to a vegetarian or vegan diet in order to do their bit for the environment and contribute to animal welfare. However, animal products such as meat, eggs and dairy products are an important source of protein. If you re currently considering eating less meat or becoming a full time vegetarian or vegan, you re likely wondering how you ll still be able to obtain your daily protein requirement. This e-book contains 12 delicious vegetarian protein-rich recipes that ll ensure you receive sufficient quality nutrients from your daily diet. 01 WHAT ARE PROTEINS AND WHY DOES OUR BODY REQUIRE THEM Proteins are comprised of amino acids and are predominantly found in animal food products, such as meat, fish and eggs. Plant products also contain proteins, including vegetables, legumes and seeds. There are twenty different amino acids present in the human body, twelve of which can be manufactured by the body itself. These are known as non-essential amino acids. You must extract the other eight amino acids, the so-called essential amino acids, from your daily diet. The majority of animal proteins contain every essential amino acid, and are thus referred to as complete proteins. Plant proteins also contain all eight essential amino acids, but as they are usually present in extremely low quantities, these are known as incomplete proteins. In fact, the only plant foods that contain all eight essential amino acids in sufficient volumes are quinoa, hemp seeds, buckwheat and blue green algae (e.g. spirulina and chlorella). The amino acids found in plant-based products are of the same quality and can be just as effectively absorbed by the human body as those found in animal-based products. Amino acids from proteins are crucial for all round good health; they re responsible for your body s metabolic processes for instance, and play a role in the manufacture of tissue, hormones, enzymes, antibodies, carrier proteins and other important protein structures. A lack of protein can result in impaired enzyme and hormone production, and may lead to a degradation of structural proteins, meaning that vital bodily functions can no longer perform at an optimum. Unlike carbohydrates and fat, the human body cannot store proteins, so it s imperative that you obtain sufficient protein from your daily diet. 3

4 02 HOW MUCH PROTEIN DO YOU REQUIRE ON A DAILY BASIS? How much protein your body requires on a daily basis depends on your weight and how much you exercise: EXERCISE AMOUNT OF PROTEIN PER KILO OF BODY WEIGHT PER DAG Little or no exercise gram Light exercise (cycling, brisk walking, light weight training, etc.) 1.5 grams Moderate exercise (moderate strength training) 2 grams Intensive exercise (intensive training, professional athletes) 2.5 grams You can distribute your daily protein intake throughout the day (breakfast, lunch, dinner). It s always a good idea to start the day with a protein-rich breakfast, as this supplies your body with sufficient energy and will keep you going until lunch time. And, the first 30 grams of protein you consume on an empty stomach goes straight to your immune system. In addition, eating protein first thing in the morning enables your brain to create beneficial neurotransmitters that help to combat stress. 4

5 03 THE DIFFERENCES BETWEEN PLANT AND ANIMAL PROTEINS There are some important differences between plant and animal proteins. Plant foods generally contains less protein than animal foods, which means that you have to consume far more of them in order to obtain the same amount of protein. And, as you may have read in Chapter 1, vegetable proteins contain less essential amino acids. If you plan to enjoy a totally vegan diet, you ll therefore need to ensure that you eat sufficient quantities of plant foods containing all essential amino acids, such as quinoa, hemp seeds, buckwheat and blue green algae. Make sure that you also combine different types of protein-rich plant foods into one meal (for example, combine beans, lentils or peas with brown rice). Finally, plant proteins are also less readily digestible than animal proteins. Vegetable proteins do, however, benefit from a number of important advantages. Indeed, vegetable proteins: contain a variety of different nutrients (vitamins, minerals, fibre, etc.) are free from hormones/antibiotics nourish our body directly, rather than via an animal are better for the environment are better for animal welfare 5

6 04 PROTEIN-RICH PLANT FOODS There are many more protein-rich plant foods than you might think. The overview below reveals which protein-rich plant foods you can regularly add to your meals: FOOD SOURCE TYPE OF FOOD PROTEIN CONTENT (PER 100 GRAMS) Brown rice protein powder Protein powder 78.9 g Chlorella Blue green algae 57 g Spirulina Blue green algae 57 g Hemp seeds Seeds 34.4 g Hemp protein powder Protein powder 49 g Pine nut seeds Seeds 27.0 g Sunflower seeds Seeds 27.0 g Lima beans Legume 21.5 g Sesame seeds Seeds 20.9 g Almonds Nuts 19.5 Cashew nuts Nuts 18.5 g Quinoa Pseudo grain 16.2 g Chia seeds Seeds 16 g Walnuts Nuts 14.4 g Hazelnuts Nuts 14.2 Brazil nuts Nuts 14.0 g Oatmeal Gluten free grain 13.1 g Fermented soya (e.g. tempeh) Legume 12.0 g Buckwheat Gluten free grain 10.4 Lentils Legume 10.0 g Macadamia nuts Nuts 9.0 g Rice cakes Rice 8.0 g Kidney beans Legume 7.8 g Brown beans Legume 7.6 g Chickpeas Legume 7.5 g Seaweed Vegetable 6.0 g Rice noodles Rice 5.0 g Peas Legume 4.5 g Broad beans Legume 4.5 g Amaranth Pseudo grain 4 g Broccoli Vegetable 3.3 g Avocado Fruit 2.6 g Spinach Vegetable 2.5 g 6

7 RECIPES 7

8 01 BROWN RICE PROTEIN IN THE MIX SMOOTHIE Pop all of the ingredients into a blender and blitz until smooth. 1 scoop of protein powder (e.g. Superfoodies Wholegrain Brown Rice Protein Powder) 1/2 avocado 1 small handful of blueberries 1 small handful of red berries 1 small handful of blackberries A large glass of water A generous dash of lemon juice 7 large fresh mint leaves 8

9 02 THE PURPLE DOZEN SMOOTHIE Pop all of the ingredients into a blender and blitz until smooth. 200 ml almond milk 50 ml water 12 frozen blueberries 12 blackberries 12 small mint leaves 12 cm cucumber 12 cm courgette 1 scoop of protein powder 9

03 TRAINING BAR Place all of the ingredients into your food processor and thoroughly mix. Next line a cake tin or small baking dish with baking paper.

10 03 TRAINING BAR Place all of the ingredients into your food processor and thoroughly mix. Next line a cake tin or small baking dish with baking paper. Add in the mixture and press down firmly (until approx. 1 cm thick). Place into the fridge for one hour to set and then cut into bars. Wrap in baking paper and store in your fridge in a tightly sealed container. 70 grams raw pistachio nuts 70 grams raw, unpeeled hazelnuts 90 grams pitted Medjool dates (cut into pieces) 45 grams dried figs (remove hard bit of stem at the tip and then cut into pieces) 40 grams desiccated coconut 1 tbsp. cacao nibs 1 tbsp. extra virgin coconut oil A pinch of sea salt 10

04 HOT CHOCOLATE WITH CAULIFLOWER Pop all of the ingredients into your blender and add in the cauliflower at the very last moment (whilst still warm).

11 04 HOT CHOCOLATE WITH CAULIFLOWER Pop all of the ingredients into your blender and add in the cauliflower at the very last moment (whilst still warm). Process until smooth and creamy. 250 ml rice milk 200 grams steamed cauliflower 2 tbsp. raw cacao powder 2 tbsp. cacao nibs 2 tbsp. maple syrup 1 tbsp. cashew nut paste 1 tsp. vanilla powder 11

05 ENERGY PUDDING Place all of the ingredients into your food processor and finely blend. Pour in 250 ml of hot water and process until creamy (make sure the lid is firmly secured).

12 05 ENERGY PUDDING Place all of the ingredients into your food processor and finely blend. Pour in 250 ml of hot water and process until creamy (make sure the lid is firmly secured). Leave the mixture to soak for 5 minutes. Serve in a bowl and top with raisins, ground cinnamon and your choice of fresh fruit. 25 grams walnuts 2 tbsp. desiccated coconut 1 tbsp. chia seeds 1 tbsp. pumpkin seeds 1 tbsp. linseeds 1 tsp. cinnamon powder A pinch of salt 2 tbsp. of raisins 1/2 tbsp. ground cinnamon Your choice of sweet fruit 06 SAY CHEESE-CAKE SMOOTHIE Pop all of the ingredients into a blender and blitz until smooth. 250 ml water 1 scoop Superfoodies Wholegrain Brown Rice Protein Powder 5 tbsp. lemon juice 3 pitted Medjool dates 2 tbsp. raw cashew nuts 1 banana 1/2 tbsp. lucuma powder 1/2 tbsp. vanilla powder A pinch of sea salt 12

13 07 CHARD SMOOTHIE Pop all of the ingredients into a blender and blitz until smooth. 1 generous handful of chard 1 scoop of protein powder 2 kiwi's 2 fresh figs A small handful of mixed seeds 1 tsp. extra virgin coconut oil Water as required 13

08 SUNNY CHIA PUNCH Pop the chia seeds into a bowl, pour in the orange juice and leave to soak for 10 minutes. Stir occasionally and, meanwhile, slice the strawberries.

14 08 SUNNY CHIA PUNCH Pop the chia seeds into a bowl, pour in the orange juice and leave to soak for 10 minutes. Stir occasionally and, meanwhile, slice the strawberries. Finally stir the fruit, cacao nibs, raisins, sunflower seeds and protein powder into the chia seeds before serving. 40 grams chia seeds The juice from 1 orange 5 strawberries 2 tbsp. of raw cacao nibs 1 tbsp. sunflower seeds 1 scoop of protein powder 14

15 09 POWER PROTEIN SPORT SMOOTHIE Pop all of the ingredients into a blender and blitz until smooth. 250 ml coconut water 1 tbsp. vanilla protein powder 1/2 tbsp. raw cacao powder 1/2 tsp. acai powder 1/2 tsp. guarana powder 15

16 10 BOYS FROM BRAZIL SMOOTHIE Pop all of the ingredients into a blender and blitz until smooth. 250 ml almond milk 7 Brazil nuts 3 pitted Medjool dates 1 tbsp. hemp protein 1 tbsp. raw cacao powder 1 tbsp. cacao nibs 1 tsp. maca 16

11 LAYERED BREAKFAST Pop the nuts, seeds and oats into your blender and blend until coarse. Set this aside. Next blend the cream ingredients until smooth.

17 11 LAYERED BREAKFAST Pop the nuts, seeds and oats into your blender and blend until coarse. Set this aside. Next blend the cream ingredients until smooth. Spoon half of the nut, seed and oat mixture into a bowl. Cover with cream. Finish with the remaining nut, seed and oat mixture, and top with fresh fruit of your choice. for the basis 5 walnuts 2 tbsp. oats 5 brazil nuts 2 tbsp. pumpkin seeds 2 tbsp. sunflower seeds 1 tbsp. freshly ground linseeds Your choice of fresh fruit for the cream 1 tsp. fresh vanilla 1/3 cup raw cashew nuts 1/4 cup water 17

12 BOUNTY NUTS Place all of the base ingredients into a bowl and thoroughly mix. Line a rectangular plastic container with cling film, spoon in the mixture and spread until smooth.

18 12 BOUNTY NUTS Place all of the base ingredients into a bowl and thoroughly mix. Line a rectangular plastic container with cling film, spoon in the mixture and spread until smooth. Pop the tray into your freezer for fifteen minutes. Place all of the coconut layer ingredients into a small bowl, mix thoroughly and then spread over the semi-set base. Press down firmly and place back into the freezer. Meanwhile, prepare the chocolate topping. Melt the cacao butter in a bain-marie, add in the cacao and lucuma powder, and then stir until smooth. Now remove the frozen coconut bars from the freezer. Finally, pour the chocolate over the coconut bars and place back into the freezer to set. Thaw for 10 minutes prior to consumption. (8 BARS OR 12 SQUARES) for the base 125 ml almond paste or chunky peanut butter 2 tbsp. coconut oil A pinch of salt for the coconut layer 35 grams desiccated coconut 3 tbsp. melted coconut oil 2 tbsp. almond flour 1 tbsp. honey 1/2 tsp. vanilla powder of 2 tsp. vanilla protein powder A pinch of salt for the chocolate 85 grams cacao butter 25 grams raw cacao powder 1 1/2 tbsp. lucuma powder 18

SUPER ELIXIR SWAP. recipe book. boost metabolism & increase energy. STRAWBERRY VANILLA SMOOTHIE Super nutritious

SUPER ELIXIR SWAP. recipe book. boost metabolism & increase energy. STRAWBERRY VANILLA SMOOTHIE Super nutritious SUPER ELIXIR SWAP recipe book STRAWBERRY VANILLA SMOOTHIE Super nutritious From @gatherandfeast recipes to lighten up, boost metabolism & increase energy Strawberries Mixed berries Organic almond milk