💪If you are looking for protein sources that are low in saturated fat and cholesterol and high in fiber and protein, plant-based protein sources are a great option!
➡️These plant-based protein strategies provide the full essential amino acid profile and are considered complete proteins!
Strategy #1: Pick up the Tempeh
Tempeh is made from soybeans (and other grains and beans) and formed into a block. It has a meaty texture and a nutty flavor.
✅You can prepare it like you would meat - you can sear it, grill it, marinade it, bake it, etc. And, unlike meat, you can eat it raw.
✅If you do eat it raw, I recommend chopping it and sprinkling it on a salad with dressing, or rolling it into a wrap with hummus and some dressing.
➡️One block of tempeh (84g) boasts a nutrient dense profile: 45 grams of protein, 15 grams of dietary fibers, 25% daily value of iron, and 15% daily value of calcium!
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Strategy #2: Get Quinoa Crazy!
Quinoa looks like a grain, but it is technically a seed. Quinoa has a dense and crunchy texture and a mild nutty flavor. Because its flavor is mild, you can add quinoa to just about everything!
➡️Quinoa provides all 9 essential amino acids and is considered a complete protein! One cup of cooked quinoa contains 22 calories, 8 grams of protein, and 5 grams of fiber.
✅Try spicing up taco night by adding quinoa to your taco mix, either reducing or replacing the ground meat you use.
✅Add quinoa to soups or stews for extra texture.
✅Use quinoa in stir frys to add a fluffy crunch.
✅Put some cooked quinoa in your pancakes for an extra pop of protein.
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Check out my blog at: ayladonlinwellness.com for tempeh and quinoa recipes.
I hope you enjoy these high-powered plant-based protein strategies!
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