Attention Vegans, Flexitarians, Meat Eaters – Unearth Easy Ways to Add More Protein To Your Diet!

Protein is regularly sourced from meat, fish or chicken, yet no matter what the source is, all protein must include the ‘essential’ amino acids. If a food source contains all nine essential amino acids, they are referred to as a ‘complete protein’. With the consumer shift to veganism and vegetarianism growing in popularity, we uncover ways of making sure you’re hitting the required quantity of protein, regardless of whether you’re a meat eater, a ‘flexitarian’, vegan or vegetarian.

Stock Up on Seeds

Seeds can be highly versatile in the nutrients they afford; often they’re high in dietary fibre, and certain seeds contain a substantial amount of protein. Originating from the Andes where Incan and previous cultures appreciated the nutritious crop and categorised as a “pseudocereal’ by the scientists of today, due to coming from a flowering plant and not a grass, quinoa (pronounced keen-wah) is one such example of a crop containing plant based proteins  (Christensen et al., 2007; USDA, 2018). The mighty seed has traditionally been a staple in South American cuisine and contains magnesium, iron and lysine, an essential amino acid that the body cannot produce (Vega-Galvez et al., 2010).

Individuals with a gluten allergy don’t have to worry about flare-ups, as quinoa is in fact naturally wheat-free and its complex carbohydrate are needed to fuel our body (Alvarez-Jubete, Arendt, Gallagher, & Nutrition, 2009). High in dietary fibre, this ancient crop is a seed-tastic way of topping up your protein intake.

Relax with Flax

Hitting headlines as a “superfood”, flax like quinoa is one of history’s oldest food crops and has been cultivated across eastern Mediterranean, India, ancient Egypt (European Commission). Flaxseeds or linseeds are either yellow or brown in appearance and milling can make nutrients better accessible for digestion (Canadian Grain Commission, 2001; Kuijsten, Arts, van’t Veer, & Hollman, 2005). A mere tablespoon of flaxseeds, which equates to ten grams, provides nearly two grams of protein and more than two grams of dietary fibre, alongside serving up omega-3 fatty acids that are imperative for a healthy heart (FAO, 2010; USDA, 2018).

Get Grainy

Grains such as oats, rice, wheat and corn form a substantial bulk of our breakfasts, dinners and lunchtimes, as their complex carbohydrate structure replenishes our bodies with energy. So, the health question of the day we would like to see answered is, which of these grains will help you hit the global protein aim of 50g for a woman (of 62.5 kg) and 60g per day for a man (of 75 kg) (WHO, 2007)? Well, we put our grains together to find out, and discovered a 100-gram serving of oats contained a whopping 17 grams of protein, while maize or corn only contained 3 grams of protein per 100 grams.

Other high in protein grains include barley (10g) wheat and wild rice (15g); however, you can give these grains a protein boost at mealtimes by serving them with a side of some classic legumes, for example lentils, black beans and chickpeas.

Peanut Protein Flapjack Bites

If you’re looking for a quick way to hit the health jackpot, this peanut protein flapjack bites recipe for six people with a preparation time of five minutes and a cooking time of two minutes, offers the ideal solution.

Serves: 6

Ingredients:

  • 30 g Tri Blend Select Banana
  • 100 g rolled oats
  • 1 tbsp smooth peanut butter
  • 1 tbsp agave nectar
  • 120 ml almond milk (or other plant-based milk)

Method:

  • Grease a 6-holed cupcake tin and preheat your oven to 180 C.
  • Combine the Tri-Blend with the rolled oats. Mix in the peanut butter, agave nectar and dairy-free milk. Mix until combined.
  • Transfer the mixture to the tin and place in the centre of the oven for 15 minutes, or until golden.
  • Nutritional information per serving:

Energy (kcal): 107.7
Fat: 2.9
Carbohydrate: 15.1
Sugars: 2.8
Fibre: 2.7
Protein: 5.5

Remedy Your Sweet Tooth with Chocolate and Coconut

Settle your sweet tooth cravings with this scrumptious chocolate, pistachio & coconut protein bark recipe.

Serves: 6

Prep time: 5 minutes, plus 30 minutes freezing time

Cook time: 2 minutes

Ingredients:

  • 30 g Tri Blend Select Banana
  • 50 g cocoa powder
  • 50 g coconut oil
  • 50 ml almond milk
  • 1 tbsp coconut flakes (5g)
  • 1 tbsp chopped pistachios (10g)

Method:

  • Place the coconut oil in a microwave-safe bowl and place in the microwave on a medium heat for 2 minutes, or until melted. Stir to combine.
  • Combine the Herbalife Nutrition tri-protein, cocoa powder and milk with the melted coconut oil.
  • Line a tray with parchment paper and press the mixture into the tray. Sprinkle over the coconut flakes and chopped pistachios and transfer the tray to the freezer for 30 minutes before eating.
  • Optional: Sprinkle with edible rose petals for garnish.

Nutritional information per serving:

Energy (kcal): 126.7
Fat: 10.7
Carbohydrate: 7.0
Sugars: 1.3
Fibre: 4.1
Protein: 4.6

About Tri Blend Select 

Meet Tri Blend Select – a complete protein shake formulated with carefully sourced natural ingredients to deliver optimal nutrition. High in fibre and low in sugar, Tri Blend Select is a great choice for those following a plant-based diet and contains a trio of high-quality proteins from organic flaxseed, pea, rice and quinoa – help to deliver the full spectrum of essential amino acids in every serving. Enjoy it with your favourite plant-based drink or work it into a recipe for a delicious and healthy treat on the go*!

Each serving from the winning blend contains Tri Blend Select contains 20g protein, 6g fibre, Vitamin C + 7 minerals and 151 kcals per serving. A great choice for anyone looking for a high protein shake blend, it’s a tasty and delicious snack that can be enjoyed at any time of the day.

Discover more on the website and follow @Herbalifeuk on Facebook and Instagram for all the latest wellness tips!

* Only when prepared as instructed on the product label does our product deliver the full nutrition benefits described on that label. Also, please remember that if a Herbalife Nutrition product is used in a heated recipe, some vitamin levels in the finished product may decline in comparison to label values.

References:

Alvarez-Jubete, L., Arendt, E., Gallagher, E. J. I. J. o. F. S., & Nutrition. (2009). Nutritive value and chemical composition of pseudocereals as gluten-free ingredients. 60(sup4), 240-257. 

Canadian Grain Commission. (2001). Nutritional profile of No. 1 Canada Western flaxseed and of yellow flaxseed samples [Winnipeg, Manitoba]. 

Christensen, S., Pratt, D. B., Pratt, C., Nelson, P., Stevens, M., Jellen, E. N., . . . Maughan, P. J. J. P. G. R. (2007). Assessment of genetic diversity in the USDA and CIP-FAO international nursery collections of quinoa (Chenopodium quinoa Willd.) using microsatellite markers. 5(2), 82-95. 

European Commission. Novel Food Catalogue, . Linum usitatissimum. Retrieved from http://ec.europa.eu/food/safety/novel_food/catalogue/search/public/index.cfm

FAO. (2010). Fats and fatty acids in human nutrition. Report of an expert consultation. Report of an expert consultation. World Health Organization Retrieved from https://www.who.int/nutrition/publications/nutrientrequirements/fatsandfattyacids_humannutrition/en/

Kuijsten, A., Arts, I. C. W., van’t Veer, P., & Hollman, P. C. H. (2005). The Relative Bioavailability of Enterolignans in Humans Is Enhanced by Milling and Crushing of Flaxseed. J Nutr, 135(12), 2812-2816. doi:10.1093/jn/135.12.2812

USDA. (2018). USDA National Nutrient Database for Standard Reference, Legacy Release April, 2018. Retrieved from https://ndb.nal.usda.gov/ndb/search/list. 

Retrieved 05.07.2018, from US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory https://ndb.nal.usda.gov/ndb/search/list

Vega-Galvez, A., Miranda, M., Vergara, J., Uribe, E., Puente, L., & Martinez, E. A. (2010). Nutrition facts and functional potential of quinoa (Chenopodium quinoa willd.), an ancient Andean grain: a review. J Sci Food Agric, 90(15), 2541-2547. doi:10.1002/jsfa.4158

WHO. (2007). Protein and Amino Acid Requirements in Human Nutrition. WHO Technical Report Series 935. Retrieved from http://whqlibdoc.who.int/trs/WHO_TRS_935_eng.pdf

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