Working at Healthy Mama was really life changing for me in so many ways because I learned about so many different superfoods and ingredients I had never heard about. I also learned about the health benefits of some of these ingredients and started to care a little bit more about exactly what I was putting in my system and how to get the most of of what I was taking. This is what brings me to today's super food, Spirulina.

One of the biggest misunderstandings of a vegetarian or vegan diet is that we lack protein because we no longer consume meat. The fact is, vegetarians / vegans can get just as much if not more protein from their diets without the fat, cholesterol, and calories that come with eating meat. There are so many delicious foods out there that contain large amounts of protein that it's super easy to get enough of it in your diet. Below is a general idea of what 100 g of meat will give you as far as proteins are concerned and then we will see what some of the best sources of veggie proteins are and ways to get enough of them in your diet!

It's also important to note that there are complete and incomplete proteins. Nuts, quinoa, soy, and animal products contain all 9 amino acids making them complete proteins. Don't be discouraged, if you mix your favourite protein rich foods with a complete protein option, you can ensure you're getting all the necessary amino acids :)

                                                                           Per 100 g 
BEEF (grilled steak)  26.6 g                                                                                  LAMB (grilled loin) 29. 2 g

PORK (grilled chop) 31.6 g                                                                          CHICKEN BREAST (without skin) 32.0 g

TUNA 23.5 g                                                                                                                                EGGS 12.5 g

NUTS - A handful of raw almonds is a great snack. Raw walnuts tossed in to a salad. Peanuts or peanut butter (all natural). Super easy to include a variety of nuts.

GREEK YOGURT - I enjoy Greek yogurt quite often. It's delicious on its own with a small drizzle of honey or with an abundance of fresh fruit like berries or kiwi on top. Make sure you're buying PLAIN UNSWEETENED otherwise you're likely consuming an abundance of sugar.

TOFU - Although tofu is not something I eat as often as perhaps I should, it's wonderful if prepared properly. Marinate and grill or fry it, add it to stir fries, or blend it up with seasonings and flavours to create a cheese like layer for lasagna!

HEMP SEEDS - I LOVE hemp seeds. They're nutty and nutritionally dense. Add them to your smoothies or top your salads or soups with them. It's easy to add a scoop of hemp seeds to just about anything.
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As y'all can see, there's no excuse for not getting enough protein when there are an abundant of delicious and easy to eat options out there for you. Enjoy a varied diet by including different forms of protein in to your diet to keep things interesting and to benefit from the unique antioxidants and nutrients each form of protein rich food offers. 

HAPPY VEG

Cruciferous veggies are a super food group that are crucial to our body's overall health. They offer us protection from various cancers while promoting overall health benefits that are undeniable. What veggies are considered cruciferous? Vegetables like broccoli, cauliflower, brussel sprouts, cabbage, kale, and bok choy, are all cruciferous and all share similar body benefits while offering individual benefits that are important for our bodies.

Eating a diet that consists of various vegetables and fruits is important but there's no denying the power of cruciferous vegetables. Try and include them into your diet at least twice a week but the more the merrier <3

HAPPY VEG