Going plant-based is exciting, but it can also be a little confusing. Certain questions start to come up when you first start your journey:
- Does fake-cheese taste as good as real cheese?
- Is barbecue chick’n as good as barbecue chicken?
- Is being vegan going to be this hard forever?
All jokes aside, most of us depend on animal products for a chunk of our nutrition. So switching over to just plants (or mostly plants) can throw us for a loop. Most vegan babies (new vegans, not actual babies that happen to be vegan) stumble at first, but find their way.
A frequently asked question by new vegans is: what can I eat to ensure I’m getting my protein?
Today, we’re answering that question.And don’t worry–if you think you need to get creative, think again! It’s super easy to work in some protein.
Here are four easy vegan choices.
Sea Greens – Spirulina
Spiru-what? If you’re not well-versed in the green veggie world, you may not have any idea what the heck we’re talking about here. Spirulina is one of our most favorite greens because of its nutritional content.
Here’s a little run-down about this sea plant:
- Nutrient-dense, packed with minerals that help support your body
- Filled with antioxidants that support oxidation (basically, it helps your body fight free radicals and also works as a post-workout pick-me-up)
- May help balance healthy cholesterol levels
What’s more, this blue-green ocean flora can also supply protein. According to the United States Department of Agriculture (USDA), spirulina contains about 4 grams of per tablespoon.
According to Harvard Health, our recommended protein allowance per day amounts to about 0.8 grams per kilogram of body weight. So, adding spirulina to one your meals or snacks could help you reach your daily protein goals.
For fun ways to incorporate this sea green into your diet, check out some of these spirulina recipes.
What are some other plants that can help you get your daily protein? Consume some legumes!
In case you did not know, legumes are the fruits and seeds of a plant. Some of our favorites include:
- kidney beans
In particular, we love peas! Peas can supply 8.2 grams of protein and 8.8 grams of fiber. Because of this, nutritionists and nutrition-based companies create protein shakes using these little bulbs of awesomeness.
Our Master Amino Acid Pattern is predigested, 100% vegetarian protein support, made from legumes! Because these legumes are pre-digested in a patented process, they may help aid protein synthesis. Basically, they can be used to help your body create protein by supporting amino acid production.*
Because of this, these legumes may also help fuel workouts, whether you are running a marathon on the treadmill or pumping iron by the weight racks.
Chia Seeds & Hemp Seeds
From one type of seed, we move on to other cool choices: chia and hemp seeds!
Chia seeds can help provide 4 grams of protein and a whopping 11 grams of fiber in one serving size. What’s more, these seeds pack amino acids like peas. This means that are quality protein source.
Hemp seeds work in the same way. The USDA reports that hemp seeds contain about 9.46 grams of seeds in about 3 tablespoons. What’s more, hemp seeds contain essential fatty acids, which help promote brain health and more.
Both chia and hemp seeds are easy to incorporate into your diet. You can buy a big bag and sprinkle them in literally everything you consume: from water to salads to workout smoothies!
Leafy, Green Veggies
And last but not least, leafy, green veggies can help provide protein for plant-based eaters. So, if you were trying to avoid eating your veggies, sorry!
While every vegetable contains essential minerals and antioxidants, not all contain equal amounts of protein. Courtesy of Medical News Today, here are the protein-packed veggies you should be gorging on:
- alfalfa sprouts
- bok choy
Getting your greens in could be a bit hard, and that is why we created our Best of Greens mix, containing cereal grasses (like barley grass), cruciferous veggies (like broccoli and kale), algae and sea veggies (like spirulina and kelp).
For fun ways to work greens into your day, check out our mini-guide.
Pure + True Since ’92
At Pure Planet, we like to give you the goods, without the nasties. Our products do not contain fillers, artificial flavors or GMOs. Check out our selection of superfoods.
*These statements and products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
We all know eating veggies promotes good health benefits, but we also know how hard it can be get your daily servings. Maybe you don’t have time to do all the prep work that it takes to eat raw, organic greens every day (let’s be real, who does!?). Or, perhaps you just don’t like the taste of it.
Well, we’re happy if you fall into either on of those camps, because that’s why we’re here. Not only do powdered green blends offer a longer shelf-life, but they are easy to spruce up the flavor for your taste buds.
We know it might be hard to believe so, we took our Best of Greens, with loads of veggies from the garden and sea, like chlorella and kale, and slipped it into a few tasty recipes. We added a few of our superfood products and a bunch of other tasty foods to fulfill even the pickiest of palettes.
Whether you’re a total veg-head or not, these four green smoothie recipes are sure to please.
Okay, full steam ahead!
Avocado, Spirulina, Matcha, Oh my!
Have a hankering for multiple trending plants? Why not try them all at once? This smoothie packs a healthy punch in the best way possible. Soak in the potassium and vitamins, and enjoy the protein and antioxidants from avocado, spirulina, matcha and more.
A FoodCentric Life really hit it out of the park with this recipe. We think our spirulina mix would go perfectly with the vanilla-accented smoothie. If you’re feeling super zesty, mix in our Chocomint Spirulina blend.
By far one of the easiest drinks you will ever create, this hydrating beverage might become your daily go-to. Why lemon? The fruit complements veggies pretty well. That’s why our Best of Greens is available in lemon flavor. Plus, this drink is just as alkalizing as it is refreshing.
- 1 tsp Best of Greens (original flavor)
- Around 8 oz. water (to taste)
- 1/4 cup lemon juice (about 2 lemons)
- Maple, honey or agave syrup (to taste)
- Mint leaves (optional)
*You may also substitute the above for simply Best of Greens (any flavor) and fresh, home-made lemonade. We suggest keeping it organic.
Stir ingredients and serve with ice. You can also blend until smooth.
Chocolate, Peanut Butter Smoothie
Sounds great, right? But you’re thinking…where’s the veggies? Well, the dedicated mommy over at Gimme Some Oven perfected a smoothie so tasty that you’ll forget vegetables were ever in it. (Yes, we promise they’re one of the main ingredients). This is a top favorite among all green smoothie recipes.
Pure Planet Substitutions
Got our goods in your pantry? You’re good to go. Here’s what we would sub in from this recipe:
- 1-2 tsp Best of Greens (unflavored) instead of spinach
- 2-3 tbsp Rice Bran Solubles instead of peanut butter (read more about this product here)
- 1-2 tsp Choco-Mint Spirulina instead of mint leaves and spinach
Berry Good Smoothie
Okay, don’t roll your eyes at us. This smoothie happens to actually be berry good for your health and taste buds. Minimalist Baker incorporates bananas, frozen berries, flax seed (great fiber source), greens and more.
Pure Planet Substitutions
Here’s what we’d be sub in, using our products:
- 1-2 tsp Best of Greens tsps instead of spinach (of course)
- 1 tbsp Rice Bran Solubles instead of peanut butter
- 1.5 tsp Organic Amla Plus instead of frozen berries*
*Whaat? You’ve never heard of the amla berry? Also known as the Indian gooseberry, this fruit packs more vitamin C than a class of orange juice and better absorption when compared to synthetic vitamins.
Keep in Touch
Let us know how your recipes go by tagging us on Instagram.
Stock up on pure + premium blends on PurePlanet.com
No matter how many times a doctor tells you that you need to eat healthier, it does not make things any easier, right? It’s a shame science hasn’t figured out how to make Oreos and pizza the pinnacles of nutrition.
But until then, you can improve your health simply, by integrating more greens into your life. Before you groan and complain about the texture of steamed spinach, bare with us because Pure Planet’s greens are delicious and E A S Y to eat – no cooking necessary.
Read on to hear just how cool our Best of Greens blend, filled with the finest greens from the land and the sea, can be for your health goals!
Organic Cereal Grasses
First on our list is organic cereal grasses, which are made up of:
- organic wheatgrass
- organic barley grass
- organic oat grass
You might have seen some of these grasses pressed into juice in small shot cups. And for good reason, because, they boast a ton of nutrients and antioxidants.
Feeling groggy or hungover? One shot can boost you back into your vibrant life because of all the vitamins and minerals.
Some of these include:
- Vitamin A, C and E
- Amino Acids
Besides the obvious bonus of weight loss support, these grains can support blood sugar regulation and help reduce obesity!
It’s not just the name of everyone’s favorite Little Rascals’ characters (NETFLIX IT!), it’s one of our favorite veggies! Like many of its green brethren, this forage legume contains an array of vitamins, minerals and proteins.
But guess what? In addition to naturally supplying these nutrients, alfalfa is also low in calories. Yes!
This herb has been traditionally been used to help improve metabolic health and support antioxidant levels.
And what’s more?
There are studies (a few, admittedly) that tie consumption to lower cholesterol support!
Its juice can easily be added to other juices and mixes, which is why we use it in our Best of Greens.
So, what else is in Best of Greens?
Cruciferous Vegetable Blend
Okay…you might be thinking…what on earth does that word even mean? Simple! Cruciferous refers to plants from the Brassicaceae family. The latin name, Cruciferae, comes from their cross-like shaped flowers.
But enough of the plant-nerd talk (trust us, we could keep going), these veggies are super good for you.
With a low-calorie count, these greens can help provide vitamin support as well. They can also be a good source of fiber, but you probably already knew that.
What you might not know is that these plants are also good sources of folates. Folic acid is a form of vitamin B-9 and helps support significant body functions.
According to the Association of UK Dietitians, this acid plays a role in:
- formation of red blood cells
- maintaining cell life
There is also evidence that consumption may lend support to those who suffer from age-related hearing loss.
And one more awesome benefit? They contain phytonutrients that can help promote the body’s response to inflammation.
Here are some of our favorites (organic, of course):
- dandelion greens
So far, these land greens seem sufficient enough, so why bother with the greens from the sea?
Who lives in a pineapple under the sea? Well, SpongeBob, but he’s fictional.
There’s an abundance of REAL life under the sea, besides fish and sea creatures!
Let us introduce you to one of our favorite plants: ALGAE! Okay, wipe that look off your face, because it’s really good for you.
First things first: yes, you should be very safe about where you get edible algae, which is why we are very careful about where and how we harvest ours. Safe practices and healthy living are our goals and that’s how we’ve being stay pure and true since ’92.
So, what can algae do for you?
Just like greens, algae can supply potent doses of vitamins, minerals (and trace minerals) and antioxidants. Their active phytonutrients can help support weight loss, heart health and the body’s response to inflammation.
Spirulina is considered to be a super-nutrient, providing support for such things as blood pressure, weight loss and cleansing.
Plus, it can help provide allergy relief and help alkalize the body.
Chlorella is similar. Interestingly enough, this plant cannot be digested as it naturally appears, so it needs to be grounded into powder or in capsule form. We make sure to do this while maintaining optimal bioavailability and safety.
Like spirulina, this algae can help cleanse the body of metals. Its antioxidants can also help boost the immune system, promote energy and support healthy cholesterol levels.
What other marine plants can be beneficial?
Organic Sea Vegetables
So maybe there aren’t actual pineapples under the sea, but there are cool veggies, like kelp and dulse.
Grown under water, these sea plants can help support a healthy thyroid, with a good source of iodine.
You may be more familiar with kelp, as you might have seen it wash up on shore or drift around at your local beach. Don’t consume that kelp though, because it may have more bacteria and germs from the local environment. You must always ensure your kelp supplement is safely-sourced and clean to consume.
When it is safe, kelp can:
- Help prevent bone loss with a strong source of vitamin K
- Help the body react to inflammation with antioxidants
- Help maintain healthy blood glucose levels and aid with other blood-related symptoms
You may not have heard of dulse, but that’s why we’re here!
Instead of being packed with minerals, dulse is loaded with Omega-3 and Omega-6. These polyunsaturated fatty acids may help blood pressure and proper brain development and function.
Plus, dulse contains protein and Vitamin B-12 (normally found in meat, poultry and dairy), which make it a great asset for a vegan diet!
Get Your Green On
We love our greens and we hope you do too. Find a green blend that’s good for you at PurePlanet.com.