NutraChamps Blog

Tag: vegetarian

  • 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: