The "New" High Protein SnacksWhen you think of high protein snacks and protein-rich food, do you think of chicken, fish, eggs, cheese and yogurt? Or do you think of protein bars and whey powder?
Think again.
The new high protein snacks are plant based: think chia seeds and kale chips. Foods that have traditionally been thought of as good "high protein" have been shown to cause more harm than good. In T. Colin Campbell's book The China Study, he outlines why a diet high in animal protein is the likely cause of the most common diseases in North America and the UK. These include heart disease, diabetes, types of cancer including colon, lung, breast, leukemia, brain, stomach and liver.
Proteins are chains of amino acids used by the body to form tissue and build muscle. There are eight "essential" amino acids. Because animal flesh is composed of protein similar to our own, it is efficiently used and has been called "high quality protein". "Low quality" plant protein can lack one or two amino acids, but as a group, plant-foods contain all of them. The "quality", or efficiency with which the proteins are used does not equal the greatest health. "Low-quality" plant protein has been proven time and time again to be the healthiest type of protein, as it allows for slow but steady synthesis of new proteins. "Protein, the most sacred of all nutrients, is a vital component of our bodies and there are hundreds of thousands of different kinds. They function as enzymes, hormones, structural tissue and transport molecules, all of which make life possible." - T. Colin Campbell,
The China Study
“A low-carbohydrate diet based on animal food sources increases mortality risk, according to a new study funded by the National Institutes of Health. The study included 85,168 women from the Nurses’ Health Study and 44,548 men from the Health Professionals’ Follow-Up Study with an average of 23 years of follow-up. Researchers found that a high-animal-food, low-carbohydrate diet was linked with higher all-cause mortality, including a higher rate of cancer deaths." (http://www.pcrm.org/news/archive100910.html) The excess protein from dairy products causes our kidneys to overwork, in effect leaching calcium and other minerals from our bones. Studies have shown that Osteoporosis is (a bone weakening disease) particular to countries where people consume many dairy products. But what about those Milk ads? On top of that, livestock animals have bio-accumulated (aka - concentrated) toxins from the herbicides and pesticides in their food. Eggs are considered by the mainstream media to be “healthy”, high protein snacks. Here’s what nutritionist Susan Levin, M.S., R.D., (director of nutrition education for the Physicians Committee for Responsible Medicine) has to say about eggs: “About 70 percent of the calories in an egg are from fat. Eggs also have a surprising load of “bad” (saturated) fat along with it. Saturated fat causes the liver to produce more cholesterol, which in turn increases the risk for cardiovascular disease.” One egg contains about 212 mg of cholesterol, which is more than you need for a full day. Not to mention the recent Salmonella scares!
See the full article about “Factory Farm Filth” .
In light of this evidence that a plant based diet is the healthiest option, there are many tasty new high protein snacks to choose. Natural plant foods provide better sources of protein that are easily assimilated (absorbed and used) by the body. Just look at the percentage of protein in some of these healthy plant foods:
· Sprouts 55%
· Green leafy vegetables 35-50% · Coconut 32% · Bee Pollen 10-35% · Nuts & Seeds 12-20% · Other vegetables 10- 45% · Grains 8-20% · Fruits 1-10% All plant foods have proteins, but among them there are some protein superstars. Just small amounts of these special foods are rich, not just in essential amino acids, but other nutrients. Many of these high protein snacks also have cancer fighting properties. These “Super” protein options will give you a serious energy boost, also helping you burn fat and stay fuller longer. The following recipes for high protein snacks use only the best, natural high protein foods.
High Protein Snacks
Make Chia "Pudding" - Soak ¼ cup of chia seeds in 1 cup almond milk or water. Refrigerate for at least a ½ hour, until the water is absorbed and the chia becomes a gel – it should be pudding like. This should be enough for two or three bowls (it is filling, so try a small bowl first). Serving suggestions: - Sprinkle cinnamon and drizzle unpasteurized raw honey/agave nectar. - Slice strawberries or top with blackberries, blueberries, raspberries or cherries. - Mix in dried fruit like raisins, dates, apricots, mulberries, cranberries or dried blueberries. - Mix in cocoa nibs and agave nectar for a healthy chocolate kick.
Chia gel lemonade - Litre of water - Juice of one whole lemon or lime - 2 tbsp chia or Salba seeds - 5-10 drops of stevia
Nuts and seeds are little capsules of highly concentrated nutrients and antioxidants. Did you know walnuts have been shown to help reduce stress? And the selenium in Brazil nuts can help prevent breast cancer? That almonds and pecans can help clear your arteries and lower your cholesterol...? Good reason to go nuts with these healthy high protein snacks! Seeds (pumpkin, sunflower, sesame, flax, etc) have many similar benefits, they also contain essential fatty acids and have fewer calories than nuts. A good way to take advantage of the different benefits of nuts and seeds is to eat a variety.
Trail mix – mix pumpkin seeds, sunflower seeds, raisins or goji berries, and your choice of nuts (walnuts, almonds, hazelnuts, brazil nuts and pecans are all fantastic).
Browse ready made superfood trail mixes.
Kale has curly dense green leaves. It has the most nutrients and protein per calorie than any other greens or vegetables! This high protein snack can be tough to chew raw, but is deliciously light when marinated and dried to a crisp. Kale chips can be purchased at most health food stores. It's easy to make your own at home: - 1 bunch kale - 1 tbsp olive oil - pinch of sea salt - herbs or spices for seasoning (optional) Rip the kale off the stem into fairly large pieces. Mix in a bowl with the olive oil, salt and spices. Dehydrate at 110 F overnight, or bake in the oven at 300 F for 5 minutes or until crispy.
Bee Pollen is versatile and really can be added to any smoothy for an all-natural protein boost. It is one of nature’s most complete foods – thank you bees! Start off with adding a tsp to the smoothies and work your way up to a tbsp.
Berry smoothy - Bee Pollen - ¾ cup Berries: I like wild blueberries, strawberries or raspberries. Pick your favourite or mix and match. - ¾ cup Almond Milk - 1 tbsp coconut oil - 3-6 drops stevia or other sweetener Tropical smoothy - 1 ripe mango chopped (it should be soft and bright orange inside), or ¾ cup frozen mango chunks - ½ cup chopped pineapple - ¼ cup shredded coconut, coconut milk, or fresh coconut meat - Bee Pollen
My favourite spirulina smoothie: • 1 banana 1 apple ½ chopped mango 1 tsp spirulina
Spirulina Pie (sugar free, vegan and gluten free) Crust: • 2 cups raw almonds, ground in a food processor (use almond flour and save time) 1/3 cup agave nectar Filling: 3/4 cup coconut water 1/4 cup raw cashews 1/4 cup coconut oil 1/3 cup agave nectar 2 tbsp spirulina 1 tbsp carob powder
Bean Sprouts
Bean sprouts have some of the most protein and antioxidants available in food. When you cook the beans, all the enzymes are destroyed, and many of the vitamins and antioxidants are lost. They become mucus forming in the body, and take hours to digest. That's why beans are best eaten raw and sprouted. How to sprout beans: Soak beans overnight in a glass jar, and cover with a muslin cloth and rubber band (you can also use a special sprouting jar). In the morning, drain the water. Keep the beans moist by rinsing them once or twice a day. In a 2 or 3 days you will see their long “tails”. This method works for any type of sprouting seeds. These high protein snacks can be consumed at any point in the process. They won’t go bad; the sprouts will just keep growing as long as you rinse them daily. Mostly all beans can be sprouted, I recommend mung beans, lentils, chickpeas or whole peas. Remember: all sprouts are good sprouts, you don't have to just stick to beans! Try substituting lettuce for sprouts in your next sandwich for a high protein snack. Easy Sprout Salad Toss sprouts with lettuce or cucumbers, and your favourite dressing.
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