Plant Proteins for Vegetarians

One of the most common concerns expressed about a vegan or vegetarian lifestyle is a lack of protein. Although omnivores get the bulk of their protein from meat and dairy sources, the vegetarian or vegan diet require alternate sources of protein. Although this is a hurdle, it’s certainly not a reason to discount a plant-based diet. Nature provides a wealth of plant proteins to support a healthy and active lifestyle; keep reading to learn more!

6 Common Types of Plant Proteins

Beans & Legumes

Some of the most affordable, easiest to find plant proteins are beans and legumes. High in fiber, iron, and folate, beans provide roughly 15 grams of protein per cup. Beans typically come in either canned or dried form and there are many options to choose from including pinto beans, black beans, kidney beans, great northern beans, and chickpeas.

Tofu & Edamame

Tofu, edamame, and tempeh are all soy-based plant proteins which deliver the added benefit of essential amino acids, iron, and calcium. A cup of tofu contains 20 grams of protein per cup and can be added to almost any dish in place of meat. Edamame beans are whole, immature tofu and are a delicious snack which can be quickly prepared by boiling salt water.

Seitan

Seitan is a popular, vegan substitute for meat, and contains a whopping 21 grams of protein per serving. This meat-substitute is also called vital wheat gluten and is made by removing the starch from wheat flour, leaving only the sticky protein. As the name “vital wheat gluten” suggests, seitan is not for those who suffer from celiac disease or other gluten sensitivities.

Quinoa

This gluten-free ancient grain is delicious, versatile and easy to work with. Quinoa is great with a veggie stir fry, as a side dish, or in a cold salad.  A cup of quinoa contains 9 grams of protein along with magnesium, B vitamins, potassium, vitamin E, and antioxidants.

Lentils

Lentils are a versatile and delicious plant protein which can be easily added to soups or salads. A cup of lentils will provide you 18 grams of protein as well as nearly half your daily fiber intake.

Nuts & Seeds

Nuts are perhaps one of the easiest plant proteins to snack on, although it’s best to be sure your coworkers or classmates don’t have a nut allergy before opening the bag. Peanuts (technically a legume) have the highest protein content with 7.3 grams per serving, followed closely by almonds at 6 grams per serving. While nuts are pack less protein per serving than beans or soy, they come with a side of antioxidants, vitamins, and healthy fats.

Plant Proteins in Supplement Form

Although plant proteins are relatively easy to come by, nutritional supplements can fill in the gaps, especially if you often eat on the go.

Vegan Protein

Vegan Protein from Davinci Labs contains 19 grams of protein per serving derived from pea, flax, and hemp sources as well as 1 billion CFU of helpful probiotics.

Raw Organic Protein

Garden of Life offers their Raw Organic Protein in a variety of flavors. Each serving provides 22 grams of plant proteins as well as essential vitamins and amino acids.

VegaLite Plant-Based Performance Protein

VegaLite Plant-based Performance Protein by Thorne Research provides 20 grams of protein per serving derived from a proprietary pea and rice blend in a low-sugar, great tasting mix-in powder.

How do you pack your diet with healthy plant-proteins? Share your stories and favorite recipes with us in the comments section below.

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Best Perennials for the Season

A beautiful garden has a collection of many different types of plants. They all contribute in various manners to ensure that the garden remains beautiful and appealing. For perennials, there are different reasons why they are a must have in a garden. First, they are hardy and low-maintenance plants. They also come back season after season, even when you do not replant, giving your garden resilience and consistency. Thinking of the best perennials to plant for the season? We will look at some really great plants that will offer maximum benefits. Here are seven of our favorite perennials.

7 Perennials to Plant in Your Garden

Astilbe

Astilbe is one of the easiest plants to grow, and its presence in your garden will be properly rewarded. It is one of the longest flowering plants, offering months of graceful colours in your garden. The blooms of astilbe can be white, purple, apricot, red, deep pink, or lavender. The foliage may be a bronze or purple. 

Catmint – “Walker’s Low”

This is another hardy plant that will add so much to your garden. It has a remarkably relaxed and trouble-free growth habit. It can bloom from late spring to mid-autumn, blessing your garden with rich purple-blue spikes. 

Coneflower – “White Swan” and “Magnus”

Coneflowers are some the most wonderful perennials that can bloom for months, even when the conditions are hot and dry. From early summer into mid-autumn, these amazing coneflowers bloom. Magnus is a purple-flowering coneflower, while White Swan has white petals and orange-copper cones. 

Coreopsis – “Full Moon”

This is another flower that can really tolerate drought. The Full Moon boast of large, soft yellow flowers that can grow up to 3 inches. Its flowering season stretches from early summer to early autumn.

Geranium – “Rozanne

This is one of the hardiest garden plants. Once it is properly propagated and established, maintenance is almost not required as it can survive some of the harshest weather conditions. It also brings beauty to the garden, blooming from early summer until the first frost with violet-blue flowers that are generally 2 inches wide.

Purple Flame Grass

You should definitely consider purple flame grass to add form and texture to your garden all summer long. It is a maiden grass that can grow up to 4 feet tall.

Yarrow

Yarrow is among the longest flowering perennials that beautifies the garden. It does better with full sun and well-drained soil, blooming in the summer and producing flat-top flowers that stay for 6 to 8 weeks.

Which ornamental perennials will you plant this season? When you have the right ones in place, they will save you money, time and energy. Enjoy your beautiful garden!

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6 Tips to Protect Your Plants

Your plants will look healthier and perform better if they are protected from certain things. Just like animals, plants suffer from inclement weather as well as uninvited guests like plant-eating beetles and other pests. To make it easier for plants to cope, there are few things you can do to help. Read ahead to learn six important tips to protect your plants from insects, weather and other damage.

Try These Steps to Promote Healthy Plants

Add Organic Matter to the Soil

Water penetration depends to a large extent on the type of soil. A sandy soil has large particles and water passes through it rapidly. For clay soil, particles are smaller and will make water penetration much slower. The solution in both instances is to add organic matter to the soil. Such materials as natural composts will help to balance things and improve the water-holding capacity of soil.

Use Organic Mulch to Retain Water

Mulching is efficient in reducing evaporation of available water and blocking thirsty plants. Organic mulches also retain water and make it available to plants when needed. In addition, organic mulches will also improve soil quality and the humidity around plants. Salt, shredded newspaper, chopped leaves, grass clippings, and composts are common organic mulches.

Deliver Water to the Root Zone

During the heat of the summer or during a drought, there is a need to get water to the root zone of plants. Instead of relying on sprinklers, go for drip irrigation and soaker hoses. This way, you will get water to the root systems of your plants and ensure their survival. Weeds will also be starved of water and controlled.

Handpick Insect Pests off Plants

This may seem like a hard work, but it will be fun. Pests like caterpillars, slugs, snails, and other large adult insects and through them into soapy water. For tiny insects and egg masses, shake them off plant leaves into soapy water or a piece of paper and dispose of them properly. Handpicking insects is a great way to protect plants in your garden, but this will not work in large farms.

Encourage Beneficial Insects

There are beneficial insects that will help you in a number of ways. They feed on the harmful insects and will not harm your plant in the process. Insects like lady beetles, lacewings, praying mantis, and trichogramma wasps. Be sure to plant crops that attract these insects, or introduce them on purpose.

Use Non-Toxic Sprays

There are non-toxic sprays that can help you control many pests. Forceful spray of water alone can be helpful. There are insecticides made from plant extracts as well as horticultural oils and insecticidal soaps that can help you to control pests.

Use these tips to help protect your plants from pests and extreme weather conditions. This will go a long way in helping the growth and development of your healthy plants.

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