Today, I’m sharing a protein cake recipe. Recently, with my WW coach, I realized that I did not consume enough protein compared to the amount of physical activity I do every week. So I did my research and so focused my diet to get the amount I need. I want to clarify that I was not deficient because I was careful that I ate. Nevertheless, I introduced other foods that I discovered to be high in protein to supplement my diet. Indeed, with a vegetarian or vegan diet, the amount of protein in plants is different than in meat or fish. So it is necessary to push your nutritional knowledge further to find what fits our lifestyle.
The richest foods in vegetable protein
Spirulina is by far the best source of protein. This super alga provides 65g of protein for a portion of 100g, twice as much as soy. It can be consumed in powder or capsule. I recently ordered some, I will test and tell you what I think. Always favor organic and made in France if possible.
The soybean is particularly rich in protein since it provides 36g of protein per 100g. Soy is a weight alternative to meat because at equal volume, it contains more iron and protein than beef. It is also a very good source of essential fatty acids that help fight against cholesterol. However, be careful not to consume too much (especially if you are a woman), it can be an endocrine disruptor because of the presence of an estrogen derivative in its composition.
Hemp seeds, in addition to being rich in omega-3, vitamin A, D and E, are a significant source of vegetable protein. They provide 26g of protein for a portion of 100g. I also ordered from Kazidomi. They can be eaten sprinkled on vegetables in salad or cooked.
Pumpkin seeds are an important source of vegetable protein, they contain 25g of protein for a portion of 100g. They are also very well provided with vitamins A, B1, B2 and minerals (iron, zinc, copper, calcium potassium).
Peanut butter is a very high fat food but it is also rich in zinc, phosphorus, vitamin B3 and especially protein, since 100g of peanut butter provide about 25g of protein.
Azuki is a small red bean that comes straight from Japan. It deserves its moment of glory since it contains an interesting rate of proteins, 25g per 100g. This bean is most often associated with legumes such as lentils or chickpeas but can also be consumed mashed. I love it in salad !
Fenugreek seeds are used as spices to decorate dishes. They are rich in fiber, stimulate digestion and appetite and have the distinction of being very rich in protein since they provide 23g of protein for a portion of 100g. For now, I have not found (just in the form of seeds to germinate).
Tempeh is a food made from fermented yellow soybeans. This Indonesian cheese-like preparation is an interesting source of protein, providing nearly 20g per 100g. Tofu is also very well provided with protein, it provides 11,5g of protein per 100g.
Nuts, hazelnuts, almonds or pistachios, these nuts are a good source of protein. They bring about 20g per 100g. In addition, the nut contains plant sterols that help lower bad cholesterol.
Chickpeas are the king of legumes in terms of protein intake since it provides about 19g of protein per 100g. It is also a very good source of fiber, magnesium and calcium.
Chia seeds, native to Central America is particularly rich in antioxidants, fiber, potassium and omega-3, but its main asset lies in its protein content, 17g per 100g.
Like corn and rice, spelled is a cereal that contains vegetable protein. It easily destroys its congeners with a score of 15g protein per 100g.
Quinoa is a very good source of vegetable protein since it provides 14g per 100g. It is also very well supplied with essential amino acids, fiber, mineral salts and non-heme iron. It can also claim to be part of foods that do not contain gluten.
Buckwheat is not stingy in protein, since it provides 13g per 100g. It has the advantage of not containing gluten and is a source of manganese, magnesium and copper. It can be consumed in its original form of grain or flour (for example to make Breton pancakes or bread).
The oat bran, rich in fiber, magnesium, iron and zinc, also provides a lot of protein, 13g for a serving of 100g. Oat bran is also known for its virtues, slimming, anti-diabetes and anti-cholesterol.
How to eat vegetable protein
Generally, it is advisable to compose your plate in the following way to transform food into amino acids closest to animal proteins : 2/3 of cereals with 1/3 of legumes.
If you consume tofu, eggs, etc., legumes can still be used instead of starch.
Protein Cake Recipe
1 pot of skyr nature
110g of buckwheat flour
1CS of olive oil
10g of baking soda
15 green olives
30g of dried tomatoes
30g Parmesan (the most protein-rich cheese 39.4g per 100g)
Some sesame seeds
Put the skyr in a salad bowl and add the eggs. Beat the whole.
Add flour, baking soda, set and pepper. Mix well.
Finish with olives, sun-dried tomatoes, parmesan cheese (either grated or in chips) and olive oil.
In a cake dish previously greased with a little olive oil, pour the mixture. Sprinkle with some sesame seeds and bake for about 25 minutes in an oven preheated to 180°C on a rotating heat.
Other health posts :
- Which sugars to consume for balanced diet ?
- Gluten free diet : my experience