It has often been said that getting enough protein in a meatless diet is challenging. While I don’t fully support this idea (those eating a junk food diet with some meat will likely not get enough protein either) I do think one should be vigilant about getting quality sources and sufficient amounts of essential amino acids in their daily diet. Enter protein powder supplements. And while I prefer a whole foods diet, I am not averse to the occasional supplement.
The two most common types seen on shelves these days are whey protein (moo) and pea protein. Whey protein, in particular whey protein isolate (further processed whey with more protein content) is quickly digested and provides the complete complement of essential amino acids. Pea protein is the plant-based version. It contains less protein per serving and not all of it will get absorbed by the body. According to a presentation I attended this weekend (Monitoring Recovery) you would have to eat twice as much pea protein to get the same amount as whey protein. Soy protein, hemp and rice are also popular ingredients in protein supplement powder. Whichever type you choose, here are some ways to sneak some protein powder in everyday foods.
- replace a couple tablespoons of flour in pancake batter OR just use protein powder mixed with eggs/bananas and some milk (dairy or non-dairy) to make pancakes
- mix some powder in a beverage ie smoothie, hot chocolate, etc.
- mix some powder with oatmeal and prepare as usual
- add some protein powder to a muffin/scone recipe
- mix some powder with bread crumbs and sprinkle on top of casseroles
- mix some powder with yoghurt and fruit then freeze in popsicle molds
Any other ideas you have to add to the list?
Dick Gregory, an US comedian, activist and vegetarian passed away in the late evening of August 19, 2017.
Check out this link for his book on healthy plant-based eating:
See what Tracey McQuirter of By any greens necessary (best vegan blog 2015) has to say about him:
So who was Dick Gregory anyway?