Combining Your Complementary Proteins
To Get The Amino Acid Your Body Needs
All foods except for oil and sugar contain protein. However, the quality of the protein varies from food to food. Animal protein provides all nine essential amino acids needed by the human body, which makes it the highest quality protein. Aside from soy, all plant proteins lack at least one of the essential amino acids. Important sources of animal protein include meat, eggs, and dairy products. This might make you think that animal protein is absolutely necessary for the human body to function, but this is not the case. If plant proteins are combined correctly, the body can build a complete protein. Vegetarians who combine grain foods with legumes are able to get all the protein they need. Grains, legumes, nuts and seeds are called complementary proteins because when you combine them, you get all of essential amino acids. You don’t need to eat complementary proteins together at every meal. As long as you get a variety of proteins throughout the day, you’ll get all amino acid your body needs.
Here are some ways to combine your complementary proteins
Soy is the one plant protein that contains all the essential amino acids. It’s usually served as tempeh or tofu, and soy milk. Grains and legumes:
- Black beans or kidney beans and rice
- Pasta and peas
- Whole wheat bread and peanuts batter
- Bean soup and whole wheat crackers
Nuts and seeds plus legumes:
- Roasted nuts, seeds and peanuts
- Hummus (chickpeas and tahini)
- Lentils and almonds
Breakdown Of Foods Containing Protein
- One cup of cooked quinoa provides about 18 grams of protein.
- One cup of canned kidney beans contains about 13.4 grams of protein.
- A half-cup of tofu contains 10 grams, and soy milk contains 7 grams of protein per cup.
- Two tablespoons of peanut butter contains about 8 grams of protein.
- Tempeh (100 grams) provides about 18 grams of protein
Recipe For Vegetarian Quiche
(With 22 Grams Of Protein) Ingredients:
- One 9-inch pre-made pie crust
- 1/4 package Soy Sausage
- 1/2 cup milk, soy milk or rice milk
- 6 whole eggs or egg substitute
- 1/8 cup onion, finely chopped
- 1/4 cup old cheddar cheese or soy cheese
- 1/4 cup red pepper, finely chopped
- 1 cup baby spinach
- Salt and pepper to taste
Preparation: Bake pie crust according to the package directions and set aside. Saute soy sausage and onions in cooking oil or spray, and then transfer to cooled pie shell. Sprinkle cheese over sausage and onions. Beat milk and eggs, add salt and pepper, and pour over sausage, peppers. spinach and onions and cheese Preheat oven to 375 degrees. Bake for 35 to 40 minutes. Ready to get started? So are we! Call Mariola today at 416-323-3455 or use our contact form to book your FREE consultation and to start losing weight the easy way with Slim With The Zone.
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