Discovering Unexpected Plant-Based Protein

Oct 25, 2024

Lecture Notes: Surprising Plant-Based Protein Sources

Introduction

  • Presenter: Christina
  • Focus: 10 surprising plant-based foods rich in protein
  • Background: Raw vegan for 19+ years
  • Common misconception: Difficulty of getting enough protein on a vegan diet
  • Goal: To highlight lesser-known plant-based protein sources

Key Highlights

  • Common Misconception: Protein is only found in animal products.
  • Presenter's Daily Protein Intake: 65-85 grams from plant sources

Categories of Protein Sources

1. Sprouts and Microgreens

  • Chickpea/Garbanzo Sprouts: 26-36 grams of protein per cup
  • Split Pea Sprouts: 10.6 grams per cup
  • Lentil Sprouts: 6.9 grams per cup
  • Alfalfa Sprouts: 9 grams per cup
  • Clover Sprouts: 5 grams per cup
  • Microgreens: Approx. 3.5 grams per cup

2. Seeds

  • Sesame Seeds: 40-50 grams of protein per cup
  • Hemp Seeds: 75.6 grams per cup
    • Additional Benefits: Rich in Omega-3s and 6s

3. Dried Ingredients

  • Moringa Powder: 45 grams per cup
    • Known for its nutritional and healing properties
  • Barley Grass Juice Powder: 79.1 grams per cup
    • Usually consumed in smaller quantities for added nutrition
  • Super Greens Powder (e.g., Sun Warrior): Contains various superfoods for energy and nutrition

4. Vegetables and Leafy Greens

  • Green Peas: 10.7 grams per cup
  • Collard Greens: 6.8 grams per cup
  • Kale: 6.6 grams per cup
  • Mushrooms: 7 grams per cup
  • Watercress and Fresh Herbs: 5.2 grams per cup
    • Notable Herbs: Parsley and cilantro

5. Fruits

  • Bananas: 2.5 grams per cup
    • Significant when consumed in large quantities
  • Other Protein-Rich Fruits: Cherries, nectarines, kiwis, apricots, avocado, jackfruit, durian, guavas

Summary and Additional Resources

  • Variety: Emphasized the importance of variety in plant-based diets for ample protein intake.
  • 14-Day Plant Protein Challenge: Available on the Fully Raw app
    • Includes recipes with highlighted protein sources
    • Additional 500 plant-based recipes available
  • Next Steps:
    • Download Fully Raw app for plant protein challenge
    • Access to live Zoom calls for support
    • Sun Warrior product discounts available

Closing Remarks

  • Encouragement to consume more fruits and vegetables
  • Contact Information: Links provided for app downloads and product discounts
  • Future Plans: Potential PDF resource summarizing protein sources

Note: This lecture was rich in practical dietary advice and resources for those interested in plant-based nutrition. The emphasis was on the surprising amount of protein available from non-animal sources and the importance of variety in a vegan diet.

Full transcript