Tag: plant-based protein

How to Get More Healthy Protein Into Your Cooking

Post author By Carma Spence
Post date March 19, 2022

If you feel that your diet is not as healthy as it could be and that it’s time to make some changes, you’re in the right place. One of the things that lots of people are trying to do for the benefit of their health is to reduce things like fatty meats and carbs in their diet and instead eat more healthy protein sources. That makes sense, and here are some tips for how to do it.

What Is a Healthy Protein?

The Nutrition Source, an online publication of the Harvard School of Public Health, “Protein is an essential macronutrient, but not all food sources of protein are created equal.” They recommend getting protein from plants when possible, such as legumes (beans and peas), nuts, seeds, and whole grains. And, when eating animal proteins, favor poultry, seafood, and eggs, over dairy, red meat, and processed meats. To learn more about how the “packaging” of your protein matters, read their article on protein.

And now for some practical suggestions.

Eat a High Protein Breakfast

Consider the way in which you start the day. Breakfast is an ideal opportunity to get more protein into your diet if you’re not currently eating a protein-filled breakfast each morning. For example, you could eat eggs with wholegrain toast. Or you could have berries and yogurt. There are so many suitable options. I start the day with a nutrition-packed smoothie that starts my day with 39 grams of protein.

Add High Protein Vegetables Like Kale and Spinach

If you want to add something to the things that you’re already cooking on a regular basis, simply use vegetables that are higher in protein than others. A couple of good examples of high protein vegetables are kale and spinach, but broccoli is a good option as well. You can add them as a side to your dishes or use them to replace other aspects of the dish that are less good for you.

Make Some Simple Swaps

There are ways to swap out unhealthier proteins for healthy options and it’s something more of us should do. For example, you could replace a fatty cut of beef with:

lean chicken
lean lamb from Superior Farms Denver, or
fish that’s packed with omega-3 fatty acids.

Those kinds of changes can be highly beneficial. It makes the transition a lot easier when you’re taking small steps and using simple swaps, so be sure to make the most of that.

Eat More Beans

Eating more beans and finding great recipes that contain beans is a good way to get more healthy protein into your diet. Things like kidney beans, pinto beans, and lentils are all really good options worth considering. You can incorporate them into a chili bowl or a burrito for example. There are so many great options, even if you’re not someone who usually loves beans.

Here are some bean-based recipes you can try out:

Consider Shakes with Protein Powder

If your reason for wanting to add more protein to your diet is to improve your workouts and to build muscle mass, you should think about making the most of protein powders. Although this is not the reason why protein powders are my favorite, go-to source. They are just plain easy. I don’t have to think about my breakfast and lunch anymore. I have a few simple recipes I follow and I know I’m getting my daily protein needs handled.

Protein powders can be used to make shakes that you have before or after your workout. They are a good way to get more protein into your system when working out. They come in all kinds of different flavors, so there are plenty of options. My go-to flavor is vanilla because then you can any flavor to it.

I’ve also added protein powder to cooked breakfast cereals such as oatmeal and cream of wheat, adding both protein and sweetness at the same time. Yum!

In case you were wondering, these are the two protein powders I use. I’ve tried a lot of them and these are two I’ve landed on for nutritional value, flavor, and texture.

Pure Protein 100% Whey – If you like your smoothies thick and creamy, this protein powder does the trick. Some whey proteins upset my digestive tract, but I’ve been using this one for several years now with no problems.
Orgain Organic Plant-Based Protein Powder – I’ve tried a lot of plant-based protein powders and have not liked any of them until I came upon Orgain. It tastes great. However, it doesn’t make your smoothies thick and creamy.

As you can see, there are plenty of realistic and sustainable changes you can make to your diet if you want to get more healthy protein into it. Each of the ideas discussed above will serve you well and benefit your health in the long run if you’re able to implement them and stick to them.

Tags plant-based protein, protein

Taste Tests

Taste Test: Mezcla Protein Bars

Post author By Carma Spence
Post date October 26, 2020

What do you get when you combine a love for art with a passion for plant-based nutrition? In this case, you get Mezcla protein bars, which celebrate the world’s diversity through food and art.

An Overview of Mezcla

Mezcla is a plant-based protein bar, made primarily from quinoa, that comes in three flavors: Japanese Matcha Vanilla, Peruvian Cocoa Peanut Butter, and Mexican Chipotle Hot Chocolate.

Each flavor has a unique piece of art on its cover related to its flavor’s country of origin, as well as a QR code that leads you to a webpage featuring a constantly changing virtual art gallery.

I tried the first two flavors but did not try the Mexican one because my stomach is easily upset by spicy foods. If you try it out, let me know what you think in a comment below.

Taste Test: Peruvian Cocoa Peanut Butter

I tried this one first because I love peanut butter. I was delightfully surprised from the very first bite. I’m used to plant-based protein bars tasting like a combination of cardboard and dirt. This bar tasted like seeds and peanut butter with a hint of chocolate. Yum! After a few bites, I found it a bit too sweet for my taste, but so is a Snickers bar and doesn’t stop me from having one now and again.

I thought I tasted sesame seeds, so I looked at the ingredients. Not one sesame seed! In fact, I was surprised to find the first three ingredients were pea crisp, tapioca syrup and organic chocolate chips. I had no idea that peas could taste so cool!

Taste Test: Japanese Matcha Vanilla

Emboldened by my experience with the Peruvian Cocoa Peanut Butter, I was eager to try out the Japanese Matcha Vanilla. I have no idea what matcha tastes like, but I do know vanilla. This bar had a delicate vanilla flavor. I think I may have enjoyed it more than the other bar.

What I Liked about Mezcla Protein Bars

Although at bit sweet, the bars were quite tasty. I could see using them as a dessert rather than a meal replacement. If you have a sweet tooth, these may be the protein bars for you.

What I Didn’t Like About Mezcla Protein Bars

You can probably guess: I found the bars a bit too sweet. Maybe the tapioca syrup could be reduced? Then again, that may possibly be what made the peas palatable. Who knows?

Because they are a new company on the scene, they only have three flavors right now. But I look forward to seeing what they think up for future flavors. Maybe a Swedish cardamon cookie flavor?

Who Are Mezcla Protein Bars Suitable for?

If you are looking for a plant-based protein bar that might actually enjoy eating, Mezcla protein bars are for you.

For More Information

To learn more about Mezcla protein bars, visit their website here. And to see the art, which is updated weekly, go here.

Rating: 4 out of 5 Chefs

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NOTE: I received a free copy of this product in exchange for an honest review. If you’ve read taste tests, you’ll know that I don’t pull my punches when I believe they are warranted. I also try to provide balanced information so you can make your own decision to buy or not buy this product, even if you disagree with my opinion.

Tags plant-based protein

Healthy Living Taste Tests

Taste Test: Aloha Greens and Protein

Post author By Carma Spence
Post date December 27, 2016

Aloha offers a variety of plant-based proteins, greens and more.

I’ve always enjoyed having a healthy protein-based smoothie for breakfast. And since being hit by a car in February, my need for easy-to-eat foods that are healthy and nourishing has only increased. Along comes ALOHA, founded in January of 2014 by Constantin Bisanz. Along with his team, Bisanz creates real food products made from simple, pure, sustainably-sourced ingredients, offering accessible solutions for everyone to maintain a healthy lifestyle.

According to the information provided me, his inspiration for founding ALOHA came from studying Ayuryedic medicine in India — a holistic approach to health and wellness centered on the balance of mind, body and spirit — combined with his belief that nutrition is the foundation to overall wellness.

I’ve heard of ALOHA before, but have never tried their products. So, when I was offered a sampling of their products in exchange for an honest review, I jumped at the chance. I was supplied with four of their offerings: Protein powder in chocolate and vanilla, and Daily Greens in original and chocolate. Below I’ve provided my tasting notes and recommendations.

Taste Test Key:

Very Bad – 1 | Bad – 2 | Neutral – 3 | Good – 4 | Very Good – 5

Aloha Daily Greens, Original

I was given three packets of ALOHA Daily Good Greens Food Powder, Original Flavor, to try. I tried mixing it in just water, one of my Slimfast Advanced Strawberry shakes and mixed with ALOHA’s chocolate protein and unsweetened almond milk. In all three taste tests, the greens were not overpowering. They tasted like greens, but not in an unpleasant way.

Overall taste score: 3

Aloha Daily Greens, Chocolate

I was given two packets of ALOHA Daily Good Greens Whole Food Powder, Chocolate to try. As with the original flavor, I first tried it with water only. It tasted like chocolate-flavored water. No greens taste, per se. Then I tried it mixed with ALOHA’s chocolate protein and unsweetened almond milk. The two together gave it a deep chocolate flavor.

Overall taste score: 4

Aloha Plant-Based Protein – Vanilla

I was given two packets of Aloha Organic Plant Based Protein Vanilla to try. I tried the first with just water and the second with unsweetened almondmilk. Both had a light vanilla flavor, reminiscent of lecithin I had as a child. They both had a slightly grainy or powdery texture, as well.

Overall taste score: 4

Aloha Plant-Based Protein – Chocolate

I was given four packets of Aloha Organic Plant Based Protein Chocolate to try. I mixed the first with water only, the second with Slimfast Advanced Chocolate, the third with unsweetened almond mils and the chocolate daily greens, and the fourth with unsweetened almond milk and original daily greens.

When mixed with just water, it tasted like chocolate water and did not satisfy my huger for more than two hours. It pumped up the chocolate factor of the Slimfast shake. When mixed with the chocolate daily greens and almond milk, it made a great dark chocolate shake. And when mixed with original greens and almond milk, it was drinkable.

Each mixture rated anywhere from a 3 to a 5, with an overall score of 4.

Overall Comments on Aloha Products

When mixed with water, all the products were drinkable. None of them tasted bad. When mixed with a flavored shake, the proteins did not detract from the flavor. When mixed with one cup almond milk, the resulting shake was too thick, so you’ll need to mix it with at least 1.5 cups.

I really liked the proteins. They were versatile and highly usable. The greens were OK. I liked the chocolate more than the original, but I still like the greens I’ve been getting from another source better.

In my opinion, if you’re looking for a great-tasting, plant based protein, Aloha is the best I’ve tasted. They are just as tasty as the whey and soy-based proteins I’ve used before.

Who are Aloha products suitable for?

People looking for a tasty, plant-based protein to supplement their diet. If you are trying to avoid soy, Aloha is an excellent option for it is made from hemp seeds, pumpkin seeds and peas. They are non-DMO, vegan and free of soy, dairy and gluten. The products contain nothing artificial.

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Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

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Tags Aloha, plant-based protein, powdered greens