Complete Protein…

    …the Vegan way!
    OK, it’s simple.
    A Full Protein is made up of a combination of essential amino acids, nine to be exact.
    Protein is found in many things besides for animal products, for example seeds, beans and grains.
    However, all animal products are full proteins on there own (containing all esential amino acids)- the proper combination of things like rice and beans creates a full protein too.
    Though, it is not necessary to combine specific protein foods at one sitting. Throughout the day, as you are consuming plant based proteins, your body will combine proteins from all sources to get all the “complete proteins” it needs.
    Plant Based Protein is divided into 3 categories:
    Grains
    Seeds/Nuts
    Legumes
    Legumes combined with Seeds, Nuts or Grains form a complete FULL protein.
    Hummus is a full Protein!
    Why?
    Chickpeas: Legumes
    Tihini (sesame paste): Seeds
    Peanut Butter and Jelly Sando!
    Peanuts: Legumes
    Bread (I like gluten free brown rice bread): Grains
    millet, quinoa, rice & lentils, chia seeds, mixed rices, pumpkin seeds, oats

    Examples of Protein Sources:
    Grains:
    Rice
    Oats
    Wheat Bread
    Amaranth
    Barley
    Rye
    Buckwheat
    Corn
    Millet
    Couscous
    Pasta

    Seeds/Nuts:
    Pumpkin Seeds
    Almonds
    Walnuts
    Brazil Nuts
    Flax Seeds/Chia Seeds
    Nut and seeds Butters (Almond Butter, Tahini, etc)
    Legumes:
    Black Beans
    Kidney Beans
    Pinto Beans
    (all beans!)
    Soy
    Peas
    Peanuts
    Tofu
    Temphe
    Lentils (my favorite!)
    Soy and Quinoa are the only plant based full proteins
    Example of Complete Protein Meals

    Breakfast:
    Oatmeal with soy milk (nuts & flax seeds)
    Toasted oats, ground flax seeds, walnuts and cinnamon, with a little plain organic yogurt
    Quinoa cooked with almond milk (Add nuts, flax, cinnamon, honey…)
    Chia Seed Pudding (2 T seeds + 2 T oats + 1/3 cup water, 1/3 cup soy milk, let sit for 10 minutes and it turns into pudding consistency. Top with the same things you would oatmeal)
    Toast and Peanut butter
    Lunch and Dinner:
    Green salad with brown rice and beans (my staple)
    Corn tortilla, black beans, pupmkin seeds, shredded lettuce, salsa, etc
    Rice Cakes with hummus and sliced avocado
    Veggie Burger (I like making Quinoa Lentil burgers, with a tahini sauce)
    Nori roll with Rice, tofu and Veggies
    Stir-fry veggies and tofu over brown rice, sprinkle with sesame seeds
    Chili and Corn Bread
    Brown Rice with Curry Chickpeas

    2 Responses to Complete Protein…

    So what do you eat?? | Stiletto & Spice

    […] to stick to a salad with plant based protein during the day (check out veg/protein combinations here).  On Sunday I always prepare a grain (this week brown and black rice) and throw in a vegetable […]

    Sliced Seedy Bread | Stiletto & Spice

    […] I would have liked for it to have sliced better and not crumbled so much…I’ll keep working on perfecting this.  Bonus: gluten free and packed with vitamins, omegas (from chia seeds and flax) and full protein (quinoa and grain + seed + nuts! here) […]

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