Making Protein Count as a Vegan

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Making Protein Count as a Vegan

If you’ve ever embraced a Vegan lifestyle, you’ll be very familiar with the first question people ask- but how do you make your daily protein requirements? The truth of the matter is you don’t need meat to eat a healthy, protein-packed diet… At Komati Foods we don’t simply understand this issue, we anticipate it. To this ends, we have sourced some of the delicious, vegan friendly diet replacements out there for you.

Go a little nuts


Nuts should be a critical part of a healthy diet whether you’re vegan or still eat meat. These dietary powerhouses are packed with protein and healthy fat, and you only need a small amount to help you stay satiated and feeling great. A single 30g serving can pack between 5 and 12 grams of protein power! They’re also fantastic sources of fibre, magnesium, zinc, selenium and vitamin E as well as that ever-elusive iron. Add in a generous serving of age-and-cancer fighting antioxidants, and you’re onto a winning formula. Cashews, almonds, Brazil nuts, walnuts and so much more…they’re all great for you.Soy products


Even better, they’re one of the most versatile foods around. Snack on a handful while you’re on the go, or add them to a vast range of tasty dishes, sauces, cheeses and desserts. To stay healthy, opt for unblanched and un-roasted varieties, as this preserves their nutritional goodness, and avoid salted varieties to keep sodium low. The great news? High quality, low processed nut butters still keep all the nutty goodness, and taste great as an indulgent treat too!

Get a leg over legumes

Gone are the days where a boring can of baked beans

[packed with unhealthy sugar] were your only alternatives. Today you have easy access to a vast range of lentils, peas, beans and other delicious legumes to help bolster your diet and keep you fighting fit. You’re also looking at a whopping 10-20 grams of protein per cup. While legumes do contain carbs, these are of the slow-digesting variety that helps keep blood sugar stable, and they also pack a punch of vitamins from critical iron, folate and zinc to the ever-elusive B vitamins.


Cooking legumes only makes them better, as it helps dissolve some of the anti nutrients that can hinder absorption in the diet. Add a little extra vooma by soaking [and even sprouting] your beans to ensure you get the maximum nutrition possible. These days, there’s even a wide range of legume-based plant protein powders available for those who’d like a little extra boost or avid gym goers who need to replace milk-based shakes to meet their goals. And they make fantastic swap-outs for meat in a range of traditional dishes as well as a perfect way to discover some extra-tasty Indian, Asian and Mexican cuisines.legumes and cereals


There’s no need to equate being vegan with being boring, or suffer the old, under-nourished stereotypes with these delicious and healthy meat alternatives just waiting to be discovered.