cookie-heart-e1506428885636.jpg
 

What vegan/plant-based alternatives can replace some of our favorite animal-based foods?

  • Honey ---> maple syrup or agave nectar

  • Milk ---> soy, hemp, rice, almond, oat, cashew

  • Cheese ---> soy, tofu, cashew, nutritional yeast

  • Egg ---> applesauce, bananas, aquafaba (chickpea brine, “flegg” (flax-seed + egg)

  • Yogurt ---> soy yogurt

  • Butter ---> coconut oil, vegetable oil, olive oil, plant-based butters

  • Beef/Chicken/Pork/Seafood ---> eggplant, mushroom, tofu, lentils, beans, tempeh, cauliflower, broccoli

  • Ice Cream ---> nice cream, plant-based ice creams (usually coconut milk based), popsicles

Nutrient Facts

PLANT-BASED FOODS RICH IN PROTEIN

1. tofu, tempeh, edamame

  • soy products have an abundant amount of protein, making them complete

  • tofu 10g protein per 1/2 cup

  • edamame 8.5g protein per 1/2 cup

  • tempeh 15g protein per 1/2 cup

  • good levels of calcium and iron

2. lentils

  • 8.84g protein per 1/2 cup

3. chickpeas

  • 7.25g protein per 1/2 cup

4. peanuts

  • 20.5g protein per 1/2 cup

  • peanut butter 8g per tablespoon

5. almonds

  • - 16.5g protein per 1/2 cup

  • - good amount of vitamin E, good for skin and eyes

6. spirulina (blue or green algae)

  • 8g protein per 2 tbs

  • added to water, smoothies or juice

7. quinoa

  • complete protein

  • 4g protein per 1/2 cup

  • rich in magnesim, iron, fiber, manganese

  • fill in for pasta or salads

8. chia seeds

  • rich in fiber and omega-3 fatty acids

  • complete source of protein

  • 2g per tbs

  • add to smoothies, yogrut, made into pudding or used as a topping


9. beans

  • 4.5g protein per 1/2 cup


10. potatoes

  • 8g protein per potato

  • high in potassium and vitamin C

GENERAL NUTRITION FACTS

  • Academy of nutrition and dietetics recommends a minimum of 0.8g of protein per kg of body weight

  • they also say that vegan or vegetarian can lower the risk of heart disease, cancer, diabetes and obesity

  • animal products and by-products (meat, eggs, milk) are naturally high in protein and are complete

  • human body creates 11 amino acids but must get another 9 from food

  • complete proteins are a food source of protein that contains an adequate proportion of each of the nine essential amino acids necessary in the human diet

SPIRULINA FACTS

  • Spirulina grows in fresh and salt-water

  • it is a type of cyanobacteria (single cell microbes or blue-green algae)

  • they can produce energy from sunlight via photosynthesis

  • a tbsp (7g) has 4g protein, 11% Vitamin B1, 15% Vitamin B2, 4% Vitamin B3, 21% copper and 11% Iron

  • reduce blood pressure

  • improve muscle strength and endurance

  • aids blood sugar