Tag Archives: complete protein

Tiny Tip Tuesday: Eat Hemp

Hemp seeds.

Hemp seeds.

Hemp seeds are one of the new darlings of the health food world and when you take a look at their nutritional profile, you understand why.  Hemp is known for its ideal concentrations of omega-3 and omega-6 fatty acids(1-3 ratio)  which have the potential to beneficially influence heart disease and improve overall health.  Hemp seeds contain all of the essential and non-essential amino acids making it a complete protein- a perfect vegan protein source. (In fact, 3 tablespoons of hemp seeds contain 11 grams of protein.)  They contain GLA (gamma linolenic acid), a building block of anti-inflammatory hormones.  Hemp seeds are chock full of  disease-fighting, plant-based phytonutrients and anti-aging antioxidants such as vitamin E.  It also adds vitamins and  minerals including Vitamin A, Vitamin D, zinc, calcium, phosphorous, magnesium and iron.

Hemp seeds have a mild flavor similar to chopped walnuts.  They are excellent in both smoothies and  baked goods, sprinkled on salads or in yogurt and are often made into a source for vegan protein powder.  They are an incredibly versatile source of nutrition.  Tell me about your favorite recipes for hemp seeds.

Buy your hemp seed here: Manitoba Harvest Hemp Hearts Shelled Hemp Seed, 8 Ounce Bags (Pack of 2)

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Shared on Simple Lives Thursdays.

See more photos by Ruby Ran on flickr.

Tiny Tip Tuesday: Protein for Vegans and Vegetarians


Photo by rusvaplauke with text added by me.

Photo by rusvaplauke with text added by me.

My vegan and vegetarian friends say they are always asked about how they get their protein.  However, recent research has pointed to the fact that it is easier than you think to get your protein needs met even without eating meat.  Protein, along with fat and carbs,  is one of the three macro nutrients that are essential for life.  You have protein in every cell in your body.  Protein is composed of amino acids.  Non- essential amino acids can be made by your body but essential amino acids must be obtained through food or supplementation.  Proteins are lumped into two categories- complete and incomplete.  A complete protein contains all nine of the essential amino acids in the correct ratios.  Incomplete proteins either lack some of the essential amino acids or the amino acids aren’t in the correct ratios the body needs.  However, a protein can be made complete by combining more than one incomplete protein.  Conventional wisdom use to state that to make a complete proteins the incomplete proteins had to be eaten in the same meal.  It is now known that  as long as you eat your incomplete proteins within 24 hours, they will combine to make a complete protein.  Below is an easy list to help you form complete proteins.  Simply eat food from two or more of the different categories in a 24 hour period and you will get all the amino acids needed to form a complete protein.

GRAINS : barley, corn  meal, oats, rice pasta, bulgar, wheat, amaranth, spelt,  quinoa, millet or other whole grains.

LEGUMES:  beans, lentil, peas, peanuts or soy products.

SEEDS & NUTS:  sesame seeds, sunflower seeds, walnuts, cashews, almonds, pumpkin seeds, pecans, nut butters or other nuts and seeds.

VEGETABLES:  leafy greens, broccoli, corn, mushrooms, carrots, yams or other vegetables.

Added to REal Food Forager, Gluten Free Homemaker, Rock My Vegan Socks and Urban Naturale,




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