HEALTHY EATINGNUTRITION

Smoothie: Natural Alternative of Protein Powder

Introduction:

Protein is a vital nutrient for the human body, responsible for the growth and repair of tissues, building of enzymes and hormones, and maintenance of a strong immune system. While animal products such as meat, dairy, and eggs are typically associated with high protein content, there are plenty of plant-based options that are equally rich in this nutrient. In this article, we will explore five plant-based sources of protein that can be added to smoothie for a delicious and nutritious boost: chia seeds, flax seeds, hemp seeds, peanuts, cashews, and almonds.

1. Chia Seeds:

Chia seeds are tiny black or white seeds that are native to Mexico and are packed with nutrients. They contain high levels of fiber, omega-3 fatty acids, and antioxidants. In addition, chia seeds are a great source of protein, with two tablespoons containing approximately 4 grams of protein.

Smoothie

One of the easiest ways to incorporate chia seeds into your diet is by adding them to smoothies. Chia seeds can be blended directly into the smoothie or added as a topping for an extra crunch. They can also be soaked in liquid for a few minutes to create a gel-like consistency that can be added to smoothies for a thicker texture.

2. Flax Seeds:

Flax seeds are another nutrient-rich seed that can be added to smoothies for extra protein. These seeds are high in fiber, omega-3 fatty acids, and lignans, which are compounds that have been shown to have anti-cancer properties. Two tablespoons of flax seeds contain approximately 3 grams of protein.

Smoothie

Flax seeds can be added directly to smoothies, but it is recommended to grind them first to make their nutrients more easily digestible. Flaxseed meal can also be used as a substitute for flour in baking recipes.

3. Hemp Seeds:

Hemp seeds are a great source of protein, with two tablespoons containing approximately 6 grams of protein. They are also high in fiber, omega-3 fatty acids, and antioxidants. Hemp seeds have a slightly nutty flavor and can be added to smoothies for a delicious and nutritious boost.

Smoothie

Hemp seeds can be blended directly into smoothies or added as a topping for an extra crunch. They can also be used to make hemp milk, which can be used as a base for smoothies.

4. Peanuts:

Peanuts are a popular snack that is high in protein, with one ounce containing approximately 7 grams of protein. They are also a good source of healthy fats, fiber, and antioxidants. Peanut butter is a delicious and convenient way to add protein to smoothies. Two tablespoons of peanut butter contain approximately 8 grams of protein.

Smoothie

To add peanut butter to a smoothie, simply blend it with your other ingredients. You can also use other nut butters such as almond butter or cashew butter for variety.

5. Cashews:

Cashews are a tree nut that is high in protein, with one ounce containing approximately 5 grams of protein. They are also a good source of healthy fats, fiber, and minerals such as copper and magnesium. Cashews can be added to smoothies in their whole form or as cashew butter.

To add cashews to a smoothie, simply blend them with your other ingredients. You can also use cashew butter as a base for smoothies.

6. Almonds:

Almonds are another tree nut that is high in protein, with one ounce containing approximately 6 grams of protein. They are also a good source of healthy fats, fiber, and minerals such as calcium and magnesium. Almonds can be added to smoothies in their whole form or as almond butter.

To add almonds to a smoothie, simply blend them with your other ingredients. You can also use almond milk as a base for smoothies

Nutty Smoothie Recipes:

Here are five different smoothie recipes using chia, flax, hemp, peanuts, cashews, and almonds:

1. Almond Butter Banana Smoothie

  • 1 frozen banana
  • 1/2 cup almond milk
  • 1 tbsp almond butter
  • 1 tsp chia seeds
  • 1 tsp flaxseed
  • 1 tsp honey (optional)

Blend all ingredients together until smooth and creamy.

2. Peanut Butter and Jelly Smoothie

  • 1 cup frozen mixed berries
  • 1/2 cup almond milk
  • 1/4 cup peanut butter
  • 1 tbsp hemp seeds
  • 1 tsp honey (optional)

Blend all ingredients together until smooth and creamy.

3. Cashew and Date Smoothie

  • 1 cup cashew milk
  • 1/2 cup pitted dates
  • 1 tbsp chia seeds
  • 1 tbsp flaxseed
  • 1/4 tsp vanilla extract
  • 1/2 cup ice

Blend all ingredients together until smooth and creamy. Add more cashew milk if needed for desired consistency.

4. Chocolate Almond Smoothie

  • 1 cup almond milk
  • 1/2 cup frozen banana
  • 1 tbsp almond butter
  • 1 tbsp cocoa powder
  • 1 tbsp chia seeds
  • 1 tbsp flaxseed
  • 1 tsp honey (optional)

Blend all ingredients together until smooth and creamy.

5. Green Hemp Smoothie

  • 1 cup hemp milk
  • 1 cup spinach
  • 1/2 frozen banana
  • 1/2 cup frozen pineapple
  • 1 tbsp chia seeds
  • 1 tsp honey (optional)

Blend all ingredients together until smooth and creamy. Add more hemp milk if needed for desired consistency.

Plant Based Diet: Best Protein Sources (Part-1)

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button