If you’re into health and fitness, then I’m sure you’ve heard the word protein thrown around once or twice! I would try to ensure I had meat or dairy-based protein in my diet every day, whether it was a lean fillet steak, chicken breast or hard-boiled eggs. Overtime, I’ve learned more and more about plant-based protein and for the past few years, have made a conscious effort to incorporate it into my diet.
What many women find difficult is hitting their daily protein requirements. The adult RDA (recommended daily allowance) is 0.8 grams per kilogram of body weight. That means if you weigh 60kg your body requires 48g of protein a day. Protein-rich foods tend to be heavy and are not always easy to consume. That’s where protein supplementing can be favourable.
I personally include a vegan protein powder supplement into my daily diet, WelleCo Nourishing Plant Protein. It’s the best plant-based protein I’ve come across, a blend of mainly pea and brown rice protein. The recommended way to take it is raw, mixed with your favourite milk (I use Rude Health Coconut Drink and Plenish Organic Cashew Milk). But, I also like to mix it in with my porridge or pancake mixture.
Conversely, all the protein-hype may cause some people to think carbs and fats are the enemy, when in reality they are just as essential for muscle and overall body health. That’s why I try to include foods in my diet which can serve all needs, a combination of healthy carbohydrates, healthy fats and healthy protein. All are necessary for a balanced diet, and serve as both pre-workout fuel and post-workout recovery. Together, they provide energy to burn for exercise performance and aid muscle repair. Examples are wholegrains, nuts, seeds, fruits and vegetables.
If you’re wondering how to increase your protein in-take, then try out my chocolate protein pancake recipe!
Coconut oil – 1 teaspoon
Milk- ½ cup
Chia seeds – 1 tablespoon
Flax seeds – 1 teaspoon
Maca – 1 teaspoon
Chocolate protein powder – 1 scoop
Buckwheat Flour – 1 tablespoon
Syrup – 1 tablespoon
Cacao nibs – 1 teaspoon
Fruit of your choice – I used 2 large strawberries and 1 passion fruit
- Crack one egg into a bowl and add chia seeds, flax seeds, maca, protein powder, buckwheat flour and whisk.
- Add your milk (I use plant-based milk) and mix thoroughly – if the mixture is too thick, add a little extra.
- Heat coconut oil in a flat frying pan.
- Pour pancake mixture to form a circle.
- Once the surface starts to bubble, attempt to flip the pancake over.
- Leave to cook for an additional 3-4 minutes, or until cooked through.
- Serve on a plate with your favourite fruits, syrup and cacao nibs.
Chia seeds contain healthy omega-3 fatty acids, carbohydrates (the majority of which are fibre), protein (with a good balance of essential amino acids). They are also rich in minerals manganese, magnesium and calcium and are loaded with antioxidants.
Buckwheat is a very good source of manganese, copper, magnesium, dietary fibre and phosphorus. Buckwheat mainly consists of carbs and compared to other grains, contains a high amount of protein. It’s also gluten-free.
Cashew milk is cholesterol and saturated fat free. It’s also high in protein – depending on milk consistency. Furthermore, cashew milk contains vitamins E and K.
WelleCo Nourishing Plant Protein
WelleCo Nourishing Plant Protein is an alkalizing plant protein which contains pea and organic brown rice protein, and digestive enzymes which help boost metabolic function. Moreover, it provides all 9 essential amino acids. It’s a balanced source of carbs, fat and protein, and it’s dairy-free.