12 PROTEIN-RICH

VEGAN RECIPES

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CONTENTSINTRODUCTION 3

01 What are proteins and why does

our body require them 3

02 How much protein do you require on a daily basis? 4

03 The differences between plant and

animal proteins 5

04 Protein-rich plant foods 6

RECIPES 7

01 BROWN RICE PROTEIN ‘IN THE MIX’ SMOOTHIE 8

02 THE PURPLE DOZEN SMOOTHIE 9

03 TRAINING BAR 10

04 HOT CHOCOLATE WITH CAULIFLOWER 11

05 ENERGY PUDDING 12

06 SAY CHEESE-CAKE SMOOTHIE 12

07 CHARD SMOOTHIE 13

08 SUNNY CHIA PUNCH 14

09 POWER PROTEIN SPORT SMOOTHIE 15

10 BOYS FROM BRAZIL SMOOTHIE 16

11 LAYERED BREAKFAST 17

12 BOUNTY NUTS 18

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INTRODUCTION

Indeed, an increasing number of Brits are switching to a vegetarian or vegan diet in order to do their bit for the environment and contribute to animal welfare. However, animal products such as meat, eggs and dairy products are an important source of protein. If you’re currently considering eating less meat or becoming a full time vegetarian or vegan, you’re likely wondering how you’ll still be able to obtain your daily protein requirement.

This e-book contains 12 delicious vegetarian protein-rich recipes that’ll ensure you receive sufficient quality nutrients from your daily diet.

People in the UK are eating less meat than ever before.

And, the news that a high meat consumption may

increase the risk of colon cancer isn’t the only reason.

WHAT ARE PROTEINS AND WHY DOES OUR BODY REQUIRE THEM

Proteins are comprised of amino acids and are predominantly found in animal food

products, such as meat, fish and eggs. Plant products also contain proteins, including

vegetables, legumes and seeds. There are twenty different amino acids present in the

human body, twelve of which can be manufactured by the body itself. These are known

as non-essential amino acids. You must extract the other eight amino acids, the so-called

‘essential amino acids’, from your daily diet. The majority of animal proteins contain every

essential amino acid, and are thus referred to as complete proteins. Plant proteins also

contain all eight essential amino acids, but as they are usually present in extremely low

quantities, these are known as incomplete proteins. In fact, the only plant foods that

contain all eight essential amino acids in sufficient volumes are quinoa, hemp seeds,

buckwheat and blue green algae (e.g. spirulina and chlorella). The amino acids found in

plant-based products are of the same quality and can be just as effectively absorbed by

the human body as those found in animal-based products.

Amino acids from proteins are crucial for all round good health; they’re responsible for

your body’s metabolic processes for instance, and play a role in the manufacture of

tissue, hormones, enzymes, antibodies, carrier proteins and other important protein

structures. A lack of protein can result in impaired enzyme and hormone production, and

may lead to a degradation of structural proteins, meaning that vital bodily functions can

no longer perform at an optimum. Unlike carbohydrates and fat, the human body cannot

store proteins, so it’s imperative that you obtain sufficient protein from your daily diet.

01

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HOW MUCH PROTEIN DO YOU REQUIRE ON A DAILY BASIS?

How much protein your body requires on a daily basis depends on your weight and how

much you exercise:

EXERCISE AMOUNT OF PROTEIN

PER KILO OF BODY WEIGHT PER DAG

Little or no exercise 0.5 - 1 gram

Light exercise (cycling, brisk walking, light weight training, etc.) 1.5 grams

Moderate exercise (moderate strength training) 2 grams

Intensive exercise (intensive training, professional athletes) 2.5 grams

You can distribute your daily protein intake throughout the day (breakfast, lunch, dinner).

It’s always a good idea to start the day with a protein-rich breakfast, as this supplies

your body with sufficient energy and will keep you going until lunch time. And, the first

30 grams of protein you consume on an empty stomach goes straight to your immune

system. In addition, eating protein first thing in the morning enables your brain to create

beneficial neurotransmitters that help to combat stress.

02

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THE DIFFERENCESBETWEEN PLANT AND ANIMAL PROTEINS

There are some important differences between plant and animal proteins. Plant foods

generally contains less protein than animal foods, which means that you have to consume

far more of them in order to obtain the same amount of protein. And, as you may have read

in Chapter 1, vegetable proteins contain less essential amino acids. If you plan to enjoy

a totally vegan diet, you’ll therefore need to ensure that you eat sufficient quantities of

plant foods containing all essential amino acids, such as quinoa, hemp seeds, buckwheat

and blue green algae. Make sure that you also combine different types of protein-rich

plant foods into one meal (for example, combine beans, lentils or peas with brown rice).

Finally, plant proteins are also less readily digestible than animal proteins.

Vegetable proteins do, however, benefit from a number of important advantages.

Indeed, vegetable proteins:

• contain a variety of different nutrients (vitamins, minerals, fibre, etc.)

• are free from hormones/antibiotics

• nourish our body directly, rather than via an animal

• are better for the environment

• are better for animal welfare

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PROTEIN-RICH PLANTFOODS

There are many more protein-rich plant foods than you might think. The overview below

reveals which protein-rich plant foods you can regularly add to your meals:

FOOD SOURCE TYPE OF FOOD PROTEIN CONTENT

(PER 100 GRAMS)

Brown rice protein powder Protein powder 78.9 g

Chlorella Blue green algae 57 g

Spirulina Blue green algae 57 g

Hemp seeds Seeds 34.4 g

Hemp protein powder Protein powder 49 g

Pine nut seeds Seeds 27.0 g

Sunflower seeds Seeds 27.0 g

Lima beans Legume 21.5 g

Sesame seeds Seeds 20.9 g

Almonds Nuts 19.5

Cashew nuts Nuts 18.5 g

Quinoa Pseudo grain 16.2 g

Chia seeds Seeds 16 g

Walnuts Nuts 14.4 g

Hazelnuts Nuts 14.2

Brazil nuts Nuts 14.0 g

Oatmeal Gluten free grain 13.1 g

Fermented soya (e.g. tempeh) Legume 12.0 g

Buckwheat Gluten free grain 10.4

Lentils Legume 10.0 g

Macadamia nuts Nuts 9.0 g

Rice cakes Rice 8.0 g

Kidney beans Legume 7.8 g

Brown beans Legume 7.6 g

Chickpeas Legume 7.5 g

Seaweed Vegetable 6.0 g

Rice noodles Rice 5.0 g

Peas Legume 4.5 g

Broad beans Legume 4.5 g

Amaranth Pseudo grain 4 g

Broccoli Vegetable 3.3 g

Avocado Fruit 2.6 g

Spinach Vegetable 2.5 g

04

RECIPES

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Ingredients• 1 scoop of protein powder

(e.g. Superfoodies Wholegrain

Brown Rice Protein Powder)

• 1/2 avocado

• 1 small handful of blueberries

• 1 small handful of red berries

• 1 small handful of blackberries

• A large glass of water

• A generous dash of lemon juice

• 7 large fresh mint leaves

Preparation Pop all of the ingredients into a blender

and blitz until smooth.

BROWN RICE PROTEIN ‘IN THE MIX’ SMOOTHIE

01

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02 THE PURPLE DOZEN SMOOTHIE

Ingredients• 200 ml almond milk

• 50 ml water

• 12 frozen blueberries

• 12 blackberries

• 12 small mint leaves

• 12 cm cucumber

• 12 cm courgette

• 1 scoop of protein powder

Preparation Pop all of the ingredients into a blender and

blitz until smooth.

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TRAINING BAR03

Ingredients• 70 grams raw pistachio nuts

• 70 grams raw, unpeeled hazel-

nuts

• 90 grams pitted Medjool dates

(cut into pieces)

• 45 grams dried figs (remove hard

bit of stem at the tip and then cut

into pieces)

• 40 grams desiccated coconut

• 1 tbsp. cacao nibs

• 1 tbsp. extra virgin coconut oil

• A pinch of sea salt

Preparation Place all of the ingredients into your food

processor and thoroughly mix. Next line a cake tin or

small baking dish with baking paper. Add in the

mixture and press down firmly (until approx. 1 cm

thick). Place into the fridge for one hour to set and

then cut into bars. Wrap in baking paper and store in

your fridge in a tightly sealed container.

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HOT CHOCOLATE WITH CAULIFLOWER

04

Ingredients• 250 ml rice milk

• 200 grams steamed cauliflower

• 2 tbsp. raw cacao powder

• 2 tbsp. cacao nibs

• 2 tbsp. maple syrup

• 1 tbsp. cashew nut paste

• 1 tsp. vanilla powder

Preparation Pop all of the ingredients into your blender and add in

the cauliflower at the very last moment (whilst still

warm). Process until smooth and creamy.

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ENERGY PUDDING05

Ingredients• 25 grams walnuts

• 2 tbsp. desiccated coconut

• 1 tbsp. chia seeds

• 1 tbsp. pumpkin seeds

• 1 tbsp. linseeds

• 1 tsp. cinnamon powder

• A pinch of salt

• 2 tbsp. of raisins

• 1/2 tbsp. ground cinnamon

• Your choice of sweet fruit

Preparation Place all of the ingredients into your food processor

and finely blend. Pour in 250 ml of hot water and

process until creamy (make sure the lid is firmly

secured). Leave the mixture to soak for 5 minutes.

Serve in a bowl and top with raisins, ground cinnamon

and your choice of fresh fruit.

SAY CHEESE-CAKE SMOOTHIE

06

Ingredients• 250 ml water

• 1 scoop Superfoodies Wholegrain

Brown Rice Protein Powder

• 5 tbsp. lemon juice

• 3 pitted Medjool dates

• 2 tbsp. raw cashew nuts

• 1 banana

• 1/2 tbsp. lucuma powder

• 1/2 tbsp. vanilla powder

• A pinch of sea salt

Preparation Pop all of the ingredients into a

blender and blitz until smooth.

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CHARD SMOOTHIE 07

Ingredients• 1 generous handful of chard

• 1 scoop of protein powder

• 2 kiwi's

• 2 fresh figs

• A small handful of mixed seeds

• 1 tsp. extra virgin coconut oil

• Water as required

Preparation Pop all of the ingredients into a

blender and blitz until smooth.

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SUNNY CHIA PUNCH

08

Ingredients• 40 grams chia seeds

• The juice from 1 orange

• 5 strawberries

• 2 tbsp. of raw cacao nibs

• 1 tbsp. sunflower seeds

• 1 scoop of protein powder

Preparation Pop the chia seeds into a bowl, pour in the orange

juice and leave to soak for 10 minutes. Stir occasionally

and, meanwhile, slice the strawberries. Finally stir the

fruit, cacao nibs, raisins, sunflower seeds and protein

powder into the chia seeds before serving.

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POWER PROTEIN SPORT SMOOTHIE

09

Ingredients• 250 ml coconut water

• 1 tbsp. vanilla protein powder

• 1/2 tbsp. raw cacao powder

• 1/2 tsp. acai powder

• 1/2 tsp. guarana powder

Preparation Pop all of the ingredients into a

blender and blitz until smooth.

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BOYS FROM BRAZIL SMOOTHIE

10

Ingredients• 250 ml almond milk

• 7 Brazil nuts

• 3 pitted Medjool dates

• 1 tbsp. hemp protein

• 1 tbsp. raw cacao powder

• 1 tbsp. cacao nibs

• 1 tsp. maca

Preparation Pop all of the ingredients into a

blender and blitz until smooth.

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LAYERED BREAKFAST

11

Ingredients for the basis

• 5 walnuts

• 2 tbsp. oats

• 5 brazil nuts

• 2 tbsp. pumpkin seeds

• 2 tbsp. sunflower seeds

• 1 tbsp. freshly ground linseeds

• Your choice of fresh fruit

Ingredients for the cream

• 1 tsp. fresh vanilla

• 1/3 cup raw cashew nuts

• 1/4 cup water

Preparation Pop the nuts, seeds and oats into your blender and

blend until coarse.

Set this aside. Next blend the cream ingredients until

smooth.

Spoon half of the nut, seed and oat mixture into a

bowl. Cover with cream. Finish with the remaining

nut, seed and oat mixture, and top with fresh fruit of

your choice.

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BOUNTY NUTS 12

(8 BARS OR 12 SQUARES)

Ingredients for the base

• 125 ml almond paste or chunky

peanut butter

• 2 tbsp. coconut oil

• A pinch of salt

for the coconut layer

• 35 grams desiccated coconut

• 3 tbsp. melted coconut oil

• 2 tbsp. almond flour

• 1 tbsp. honey

• 1/2 tsp. vanilla powder of 2 tsp.

vanilla protein powder

• A pinch of salt

for the chocolate

• 85 grams cacao butter

• 25 grams raw cacao powder

• 1 1/2 tbsp. lucuma powder

Preparation Place all of the base ingredients into a bowl and

thoroughly mix. Line a rectangular plastic container

with cling film, spoon in the mixture and spread until

smooth. Pop the tray into your freezer for fifteen

minutes.

Place all of the coconut layer ingredients into a small

bowl, mix thoroughly and then spread over the

semi-set base. Press down firmly and place back

into the freezer. Meanwhile, prepare the chocolate

topping.

Melt the cacao butter in a bain-marie, add in the cacao

and lucuma powder, and then stir until smooth. Now

remove the frozen coconut bars from the freezer.

Finally, pour the chocolate over the coconut bars and

place back into the freezer to set.

Thaw for 10 minutes prior to consumption.