NutraChamps Blog

Tag: vegan

  • The Best Forms of Plant-Based Protein

    The Best Forms of Plant-Based Protein

    There’s a common misconception that floats around in our world about plant-based eaters, that misconception is all about protein. “Are they getting enough protein?” “They must be protein deficient!” “All they eat is tofu and grass.” These are some common stereotypes that people think about vegans, vegetarians, and those just looking to adopt a more plant-based way of eating. The truth is, all of these stereotypes couldn’t be further from the truth. 

    Getting an adequate amount of protein and feeling satiated is not only 100% possible on a plant-based diet, it actually has many health benefits. If you think about it this way, plenty of the strongest animals in our world including gorillas, cows, and elephants consume plants! It’s possible to thrive, feel good, and be strong on a plant-based diet if you know what you’re doing and where to get your protein from.

    In this article we are going to break down some of the best forms of plant-based protein.

    How much protein do we need?

    Before we dive into the different kinds of plant-based protein sources that are available, we wanted to share some information about how much protein we actually need in our diets. Proteins contain amino acids that our body needs for a number of important functions. Amino acids from protein help to repair and build muscle, make hormones, and so much more! Protein does so much but it also helps us to feel full and satisfied. That being said, how much protein should we be consuming on a daily basis to feel our best?

    The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight.*

    This number is also dependant on how active your lifestyle is and what your fitness goals are. We always recommend speaking with a dietician or nutritionist to determine what number is best for your body type.

    Best Plant-Based Protein Sources

    Tofu, tempeh, and edamame

    Although these three sources of protein might look quite different, they all originate from soybeans, which are a complete protein source. They provide all the essential amino acids the body needs.

    Edamame are immature soybeans, vibrant green in colour and usually prepared through steaming or boiling. Edamame has Asian origins but is now thoroughly enjoyed by many around the world. Edamame is not just a fantastic source of protein (17 grams per cup) but it is also rich in fibre, antioxidants, and other vitamins. 

    Tofu is made from soybean curds. It’s widely used in a variety of dishes and comes in many different forms such as silken, soft, medium, firm, and extra firm. One cup of tofu contains 20 grams of protein! There are so many delicious and nutritious ways to use tofu, whether it’s a tofu scramble for breakfast, a stir fry for lunch, or even grilled tofu for dinner. 

    Tempeh is an interesting way of consuming soybeans. Tempeh is fermented and actually contains more protein than tofu because it contains the whole soybean. Tempeh has a strong, nutty taste and can easily absorb different flavors from marination or recipes it’s cooked with. Since tempeh can be bitter we recommend steaming it before use!

    Lentils

    Another great source of plant-based protein are lentils! Lentils have an incredible amount of health benefits, from being rich in dietary fibre, to aiding digestion, and even being an excellent source of iron! Lentils also contain plant chemicals called polyphenols which are shown to have antioxidant activity. 

    There are a few different types of lentils including yellow lentils, red lentils, brown, and green. They can be used in so many different ways such as an addition to soups, stews, salads, tacos, and so much more!

    Hemp seeds

    Where do we even begin with hemp seeds? They’re incredibly nutritious! Hemp seeds are the seed from the hemp plant. Each seed is small but mighty in benefits such as healthy fats, minerals, and protein. 

    Just 2-3 tablespoons of hemp seeds contain 11 grams of protein, making it an excellent choice for a topping on salads, smoothies, and oatmeal. 

    Hemp seeds are also rich in the essential fatty acids omega-6 and omega-3. They’re also a great source of Vitamin E, potassium, sodium, magnesium, iron, and zinc.

    Green peas

    Another way to sneak in some more awesome protein to a plant-based diet is green peas. Each cup of green peas contains 9 grams of protein which is even higher than a cup of dairy milk. 

    Green peas are also rich in fibre, folate, maganese, Vitamin A, K, and C. 

    You can add green peas to soups, salads, pasta dishes, and so much more!

    While these are some great plant-based protein options to get you started, there are plenty more where that came from! Eating plant-based and getting enough protein and nutrients isn’t hard to do, as long as you’re prepared. If you’re looking to incorporate more of these into your diet we highly recommend checking out some of these websites below for recipe inspiration:

    www.pickuplimes.com

    rainbowplantlife.com

    cookieandkate.com

     

  • 5 Plant-Based Whole Grain Recipes to Try

    5 Plant-Based Whole Grain Recipes to Try

    Plant-based diets are renowned for their health benefits. To illustrate, a recent Diabetologia study shows that consuming foods like fruits, vegetables, and whole grains can help prevent diabetes. That said, it’s easy to incorporate plant-based meals into your diet. You can follow recipes by notable Vegan YouTubers like Pick Up Limes—who feature plant-based recipes that are affordable and delicious. If you’re searching for satisfying substitutes for your favorite foods like salmon or steak, then the Edgy Veg can help you whip up some healthy alternatives!

    Now, if you’re interested in plant-based meals, this article has listed five recipes that focus on one of the diet’s high-quality ingredients — whole grains.

    Mushroom and Kale Farro Salad

    Ingredients

    1 ½ cups farro

    1 small red onion

    ¼ cup vegetable broth

    1 garlic clove, minced

    2 cups mushrooms, chopped

    3 cups kale

    2 tablespoons tamari

    2 tablespoons chopped parsley

    ¼ cup pomegranate seeds

    ¼ cup pumpkin seeds

    Preparation

    Boil the farro accordingly. Then, drain and transfer to a bowl and set aside

    In another pan, heat the vegetable broth, then saute the onions and garlic. Stir in the mushrooms, kale, tamari, parsley, salt, and pepper. Cook until mushrooms soften.

    Transfer the vegetables into the bowl with the farro and mix well. Fold in the pomegranate and pumpkin seeds before serving.

    Cauliflower Rice Bowls with Pesto

    Ingredients

    1½ cups brown rice

    1 cup chopped carrots

    ½ cup chopped onion

    ½ cup chopped red bell pepper

    1 12-oz. package fresh or frozen cauliflower rice

    2 cups fresh or frozen broccoli florets

    1 15-oz. can of pinto beans, rinsed and drained

    1 bottle of pesto

    ¼ cup low-sodium vegetable broth

    Preparation

    First, cook the rice in a rice cooker. A WeKnowRice guide illustrates that preparing the grain can be fool-proof with modern rice cookers. These help you achieve soft and fluffy rice with just a push of a button.

    Transfer the rice in a pot and mix in bell pepper, carrots, and onion. Cover and cook for five minutes. Add cauliflower rice and broccoli; cook for another five minutes.

    Toss in the beans, broth and pesto sauce; heat through, then serve.

    Vegan Risotto

    Ingredients

    2 cups mushrooms champignon

    1 cup brown rice

    1 onion

    1 teaspoon mustard

    ½ teaspoon chili flakes

    1 teaspoon dry thyme

    2 garlic cloves

    1 teaspoon turmeric

    Vegan parmesan

    1 glass white wine

    1 tablespoon vegan butter

    4 cups vegetable broth

    Olive oil

    Preparation

    Warm the olive oil in a saucepan. Stir in the mushrooms, and cook until soft.

    Put oil in the skillet. Add the onion, turmeric, chili flakes, thyme, garlic, and mustard. Stir for one minute, then add the rice.

    Pour in wine and stir until fully absorbed. Add broth to the rice until the liquid is absorbed, and mix for 20 minutes.

    Add in mushrooms with their liquid, vegan butter and vegan parmesan, then serve.

    Quinoa Bread

    Ingredients

    1 ½ cups quinoa

    2 cups, plus 1 ¾ tablespoons water

    3 tablespoons chia seeds

    ⅓ cup, plus 1 ½ tablespoons water

    1 teaspoon salt

    3 tablespoons, plus 1 teaspoon olive oil

    2 teaspoons baking powder

    2 tablespoons vinegar

    1 tablespoon agave nectar or maple syrup

    Preparation

    Preheat the oven to 390°F. Pour the ⅓ cup, plus 1 ½ tablespoons water over chia seeds. Until a gel forms, let it stand for 30 minutes.

    Cook the quinoa in two cups, plus 1 ¾ tablespoons of water with salt for 15 minutes.

    Blend the baking powder, chia gel, oil, quinoa, sweetener, and vinegar in a food processor. A Tea & Cake for the Soul recommends using one with a pulse action for perfectly blended mixes..

    Lastly, transfer the mix to an oven dish, place in the oven, and bake the bread for an hour. Let it cool before serving.

    Vegan Mixed Grill Platter

    Ingredients

    1 zucchini, cut into ¼-inch-thick coins

    1 cup broccoli florets

    1 cup cauliflower florets

    1 orange bell pepper, cut into 1-inch pieces

    1 cup cherry tomatoes

    4 plant-based veggie patties

    6 cups torn romaine lettuce

    2 cups cooked red quinoa

    ½ cup homemade vegan ranch dressing

    Preparation

    Place the first five ingredients on a grill pan. Grill until lightly charred.

    Next, grill the burger patties until heated through. Then, cut patties into quarters.

    On a serving platter, arrange lettuce in an even layer. Spoon quinoa over lettuce, then top with roasted vegetables and burger pieces.

    Blend the dressing and ¼ cup water, then drizzle over vegetables and serve.

    Plant-based whole grain recipes are equally tasty and healthy. Hopefully, you now have some ideas on what to cook for your next meal.

    Check our latest posts at NutraChamps for more nutrition insights.

     

  • The Importance of Vitamin B12

    The Importance of Vitamin B12

    Vitamin B12, also known as cobalamin, is one of the most crucial vitamins that our body needs to function properly. However, this little vitamin often gets overlooked and underestimated. It may not be the most glamorous or trendy vitamin out there, but let me tell you, it is a vital component for a healthy lifestyle.

    In this blog post, we are going to explore the wonders of Vitamin B12, where to find it in food, why it’s important to supplement for vegans and vegetarians, and how NutraChamps has got your back with their delicious Vitamin B12 and D3 gummies.

    Food Sources:

    Let’s start with food sources. Vitamin B12 is mostly found in animal products such as meat, fish, poultry, eggs, and dairy products. But for all you plant-based foodies out there, don’t worry, there are still some plant-based sources of Vitamin B12 such as fortified cereals, fortified plant-based milk, and nutritional yeast.

    Importance of Vitamin B12:

    Now let’s talk about why Vitamin B12 is so important. This little vitamin plays a vital role in maintaining healthy nerve cells, producing DNA, and forming red blood cells. Without enough Vitamin B12, you may experience fatigue, weakness, constipation, loss of appetite, and even neurological changes such as tingling in your hands and feet.

    Supplement for Vegans and Vegetarians:

    Now, let’s address the elephant in the room. If you are a vegan or vegetarian, you may struggle to get enough Vitamin B12 in your diet since it is mostly found in animal products. Therefore, it is important for vegans and vegetarians to supplement with Vitamin B12.

    Studies have shown that vegans and vegetarians have a higher risk of Vitamin B12 deficiency than meat-eaters. A study published in the American Journal of Clinical Nutrition found that 92% of vegans and 77% of vegetarians were deficient in Vitamin B12. This is why it is crucial for vegans and vegetarians to supplement with Vitamin B12.

    NutraChamps Vitamin B12 and D3 Gummies:

    Now, for the fun part! NutraChamps has got your back with their delicious Vitamin B12 and D3 gummies. These gummies are vegan-friendly, gluten-free, and have a yummy cherry flavor. One serving of NutraChamps Vitamin B12 and D3 gummies contains 2500mcg of Vitamin B12, which is more than enough to meet your daily needs.

    Even though Vitamin B12 may not be the most glamorous or trendy vitamin out there, it is undoubtedly one of the most crucial vitamins that our body needs to function properly. Without enough Vitamin B12, you may experience fatigue, weakness, constipation, loss of appetite, and even neurological changes such as tingling in your hands and feet.

    For vegans and vegetarians, it is especially important to supplement with Vitamin B12 since it is mostly found in animal products. NutraChamps Vitamin B12 and D3 gummies are a tasty and convenient way to ensure that you are getting enough Vitamin B12 in your diet. Treat yourself to these delicious gummies, and give your body the boost it deserves.

    Sources:

  • Thinking Of Going Plant-Based?

    Thinking Of Going Plant-Based?

    Have you been thinking of lowering your carbon footprint?

    You may want to try out a Plant-based diet. Many studies have shown that a plant-based diet is one of the healthiest for your body and for the world to start healing from the climate crisis it’s been going through.

    A Plant-Based Diet entails eating foods primarily from plants (fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans). This doesn’t mean you need to completely eliminate foods you enjoy, like meat, dairy, or desserts. It simply means you will prioritize plant foods and will be eating proportionately more plant-based options. 

    There are a variety of plant-based diets:zucchini & eggplant

    • Vegan
    • Vegetarian
    • Mediterranean
    • Flexitarian 
    • Pescatarian
    • Lacto-ovo vegetarian diet

    And the list goes on! They get very specific. The great thing is, you can change your diet whenever you want! You can test out what works for you and what doesn’t. But in the end, you may still end up eating a mostly plant-based diet, which is great for your body and for the environment (for the most part!).

    For the purpose of this blog post I’m going to go over some alternatives for those of you looking to go the vegan or vegetarian route. You may know that animal-based meat is an option for those who are not completely vegan or vegetarian, but this does not mean that people who do not eat meat do have cut out all substitutes or alternatives.

    Although this is no longer always a plant-heavy option, it’s a good way to transition into a different diet so that you don’t feel like you’re “missing out” on the foods you know and love.

    Try some of the following alternatives out!

    Meat Substitutes

    Meat alternatives are a great way to spice up your meals with something a bit heavier than just fiber from vegetables. 

    Here is a list of options you may or may not have tried:tofu and veggie bowl

    • Jackfruit : My favorite pulled pork alternative! Just add some BBQ sauce and you’re good to go!
    • Veggie burgers : I like the veggie burgers made with only veggies and legumes, but you can also go for the mock-meat alternatives like Impossible Burgers, which are made with soy protein concentrate.
    • Tofu : “Half a cup of extra-firm tofu provides 22 grams of protein, making it an excellent source of filling protein!” says Amy Gorin MS, RDN.
    • Tempeh : This soy-based food is fermented meaning it provides awesome gut-health benefits – great for those who don’t like the texture of tofu.
    • Texturized Vegetable Protein (TVP) : This one is similar to ground meat in texture and taste. Try it in your next meat sauce, lasagna, or chili.

    One of my favorite companies that sells meat alternatives is The Very Good Butcher. They’re available in Canada and the US. I’d highly recommend their adzuki bean pepperoni!! It goes great on top of bread or crackers.

    Legumes

    A great option, but maybe not for everyone…

    beans in podThe legume family consists of plants that produce a pod with seeds inside. They’re rich in both protein and fiber, taste great, and can help reduce the risk of heart disease and lower cholesterol levels.

    However, they may not be the best choice for those who have gastrointestinal issues. Legumes contain lectins. Because lectins have a tough exterior to protect them from extinction, your digestive system cannot break them down. Gluten causes similar reactions. 

    Lectins can damage the lining of your intestines, causing inflammation. When your intestines are inflamed, their ability to absorb nutrients decreases. So eat legumes in moderation or on the side of a meal rather than as the main attraction.

    Dairy Substitutes

    There are plenty of dairy alternatives. Dare I say that some of them taste almost like the real thing?!broccoli and garlic next to green soup

    • Cheese: Often made from soy, but some other possible ingredients are nuts, such as cashews and macadamias, or vegetable oils, such as coconut oil. You can also find cheeses that derive from agar, tapioca, peas and arrowroot.
    • Milk: Nut milks are pretty popular, but have you given Oat milk a try? To die for! Hemp, Sesame, or even flax seed milk are some great options for those who can’t consume nuts.
    • Yogurt: can be made from nuts like almonds, cashews, cashew, and pili nuts, coconut, flax seeds, oats, and peas! Many of these live probiotic cultures just like their dairy constituents, meaning they’re good for your gut, too!

    Conclusion

    There is only one thing to remember here: there is no need to incorporate all of these or any of these! Technically, these are just some options if you want to try something new or have been missing a certain food but wasn’t sure that there was something similar to it that could fit your new diet/lifestyle. This is a great way to transition from eating the Standard American Diet to a more sustainable, plant-based lifestyle.

    Some of these alternatives are better for the environment than others, some may be easier to digest than their counterparts, and some may actually taste better to you! 

    Let me know if you’ve tried any of these alternatives or something I haven’t listed above!

    Resources:

  • 5 Vegan YouTubers Who Make Plant-Based Cooking Fun for Everyone

    5 Vegan YouTubers Who Make Plant-Based Cooking Fun for Everyone

    Almost two years ago I decided that I wanted to introduce more plant-based, whole foods into my diet.

    For someone who didn’t really know where to start when it came to vegan meals, YouTube became my best friend.

    I decided to make this lifestyle change because I learned about all the benefits that came along with adopting a plant-based diet. I also began to educate myself on some of the ethical and environmental benefits. With all of this information at my fingertips, making a change felt necessary to me. 

    I knew this change wouldn’t be easy at first, especially considering I grew up in an Italian family where most meals were focused around meat. What I did know is that I was ready to start making more home-cooked meals, start getting creative in the kitchen, and learn more about preparing plant-based dishes. So I began my search for the best recipes I could find, and let me tell you, what I found certainly did not disappoint!

    I have never felt happier about my relationship with food!

    I now view food as fuel, nourishment, and a source of joy. I genuinely enjoy cooking and trying new things, and honestly I don’t really miss meat. I don’t consider myself Vegan because I don’t completely restrict myself if I want to have cheese or fish, but eating predominantly plant-based has been life-changing! I have to give credit to the Vegan YouTubers that I found during my recipe searches. It’s because of them that I started to get excited about eating more fruits, vegetables, and legumes from our earth.

    I have tested and tried a variety of recipes from the YouTube personalities that I will be sharing with you, and I have to say that both plant-based and non-plant based eaters will enjoy their channels! 

    Keep on reading if you’re ready to discover some plant-based food channels that you will be blown away by!

    1. Pick Up Limes: 

    I could go on and on about just how incredible this YouTube channel is but it’s one of those things you need to experience for yourself! Let me tell you a little bit about Pick Up Limes.

    This channel was started in 2016, by a dietician named Sadia. In 5 short years, this channel has grown to 3.2 million subscribers, and for a good reason. Sadia creates videos centered around nourishing, delicious, easy, and affordable plant-based meals! It’s not just her recipes that are absolutely incredible, it’s also who she is as a human being. Watching a video from Pick Up Limes makes you feel relaxed, cozy, and joyful. Out of any plant-based channel I’ve ever come across, this one has always been my favourite.

    Here are a few of the videos I recommend you start with on her channel: 

    2. Gaz Oakley from Avantgardevegan:

    This channel is simply SO cool! Gaz Oakley makes eating plant-based food look like one of the hottest things you can do for yourself and the planet.

    Gaz was a professional chef for a number of years before going Vegan back in 2016. He combines his culinary knowledge and love for plant-based food to create amazing dishes that will make your mouth water. On his channel he has a plethora of videos to choose from with some of your comfort food classics, made vegan. I’ve tried a number of his recipes and what I love most about his videos are just how fun they are to watch!

    Check these out:

    https://www.youtube.com/watch?v=wR2g3jeoLCA

    3. Jess Beautician:

    I’m not quite sure when or how I came across Jess Beautician’s videos, but I am glad that I did.

    Jess has a ton of “What I eat in a day” videos that are simply so satisfying to watch and beautifully done. I can’t quite put my finger on what it is about her videos that are so special, but I think the best way to describe it is that they are simple and effective. Jess also has a lovely british accent that makes listening to her walkthrough the recipes super relaxing and lovely!

    I have found so many great lunch ideas from her videos and I’m so certain that anyone would enjoy her recipes, both vegan and non-vegan alike.

    4. Rachel Ama:

    Rachel Ama is a YouTuber based out of the United Kingdom. She is a lovely lady who truly glows from the inside out.

    Her recipes are packed with flavor, dimension, and depth. She makes tons of Vegan recipes, not to mention, some of the best stews I’ve ever tried. She is a new mom and took a bit of a step-back from posting as much on YouTube, but her older videos are absolute gems!

    She also has a new cookbook coming out called “One pot: Three Ways” which you can pre-order on her website.

    Here are a couple of my favourite videos from her channel:

    5. Edgy Veg:

    Edgy Veg is one of the OG Vegan YouTube channels that has been around since 2012.

    Candace, the face of the Edgy Veg, makes it her mission to revolutionize the way we look at food, eco friendly living, and feminism! What I love about this channel is that Candace often takes something that is far from being Vegan such as salmon or steak, and finds ways to make it plant-based and delicious! A lot of her videos make me think of what the future can look like with food: reducing our consumption of meat and finding delicious, healthy, and satisfying alternatives as a replacement.

    I will link to some of her most interesting recipes down below:

    Whether you’re fully Vegan or far from it, I honestly believe that incorporating more plant-based and whole foods into our diet is not only better for the planet, but also for ourselves.

    I hope you were able to look through some of my recommendations and find some inspiration for your next meal or two! I think a lot of people have a misconception about plant-based food: they think that it’s just raw vegetables with no protein.

    To be quite honest, I was pretty skeptical a few years back until I began to open my eyes and research a plant-based way of living. I can say with full confidence that I’ve never been more excited about food! I have tried some of the most amazing and nourishing plant-based recipes in the past couple of years. Maybe this will inspire you to do the same!

    Alexia Palmeri is a 26-year-old personal development enthusiast! She looks at life experiences as an opportunity to always learn and grow. Alexia is also a broadcast journalism graduate with a passion and knack for communications and media. She is always on the lookout for new trends on social media and keeps up to date with what’s happening in the world. In her free time, Alexia enjoys socializing with family and loved ones, being in nature, cooking plant-based meals, and discovering new places to dine and adventure!