Wholesome Child : Wholesome Child full
step 4: boost protein stews. It is also important to include vitamin Crich foods with plant-based sources of iron, such as spinach, to enhance absorption. Best vegan sources of proteins 1. Hemp seeds contain a whopping 10g of protein in three tablespoons. Chia seeds contain 7g of protein in three tablespoons, sunflower seeds contain 5.5g followed by sesame seeds and poppy seeds at 4g of protein in three tablespoons. Try sunflower butter on sandwiches or in smoothies in place of nut butters 2. Of all the grains quinoa – technically a seed – contains the highest amount of protein: 8g per cup. It also includes all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. 3. Except for soybeans, beans are not complete proteins, but they do contain the amino acid lysine, which is usually missing from other plant proteins. As a result, combining beans with other vegetables or brown rice results in a complete protein. The average amount of protein in white, adzuki, pinto, kidney, black, navy, garbanzo and lima beans is 15-17g per cup. Peas are a good choice too: One cup contains 8g – about the same as a cup of milk. 4. Chickpeas contain 7g of protein in just half a cup, and are also high in fibre. Try roasting them to add crunch. 5. Protein powders can be highly beneficial for children whose diets are lacking in protein. However it’s important to consult with a dietician or nutritionist to ensure that the protein powder you are choosing is suitable. I do not advise offering children adult protein powders. The best ones to choose are those that have been specifically formulated for children and are vegan, predigested and fermented. Avoid protein powders that contain whey protein and instead look for predigested protein blends that contain biofermented pea protein plus amino acids and antioxidants from real food sources. seven budget-saving ways to buy organic For many people concerned about hormones and other harmful additions to meat, chicken, fish or eggs, organic is worth the extra cost. But for others, the cost of organic food is something they simply can’t manage. The reality is that organic costs more for good reason. In order to eat organic foods while sticking to a budget, I’ve ✓ Eggs, dairy products, pulses, legumes and soy proteins. A vegetarian diet must include: ✓ Plenty of vegetables and fruit, but do not allow children to fill up on these foods in place of energydense foods. ✓ Iron-rich foods to prevent anemia such as lentils, spinach, pumpkin seeds and sulphite-free dried apricots. ✓ Foods containing vitamin C with foods that are high in iron. For example, offer sliced up red capsicum or an orange with baked beans on toast. Vitamin C enhances the absorption of iron. ✓ Vitamin B12 from eggs and dairy products. ✓ Vitamin D and calcium to prevent bone disease. ✓ Suitable fats from non- meat sources (at least 30% of their diet must be derived from foods rich in omega-3s, as well as avocado, extra virgin olive oil, butter, ghee, coconut oil, nuts, nut butters and seeds). ✓ Lower energy vegetarian foods, such as vegetables, with higher fat foods, like coconut vegetable fritters (which contain eggs), or high protein Brazil & Cashew Nut patties (see recipe on page 189). ✓ Vegetables served with fats to ensure that fat-soluble vitamins and minerals are readily absorbed. ✓ Six meals through the day (three main meals and three snacks). ✓ Consultation with a qualified practitioner to see if supplementation is required. devised these seven shopping tips to save you money, while protecting the environment and your health. 1. COMMIT TO BUYING YOUR FAVOURITES If you can’t afford to eat a diet that’s made up of nearly all organic, you can at least start with your favourite buys. Focus on your family’s staples. If you have a little carnivore who is not keen on cheese, choose grass-fed organic meat, but buy conventionally produced cheese. Switching to organic versions of the foods you most commonly eat will greatly reduce your family’s exposure to hormones and antibiotics. 2. KNOW WHERE ORGANIC COUNTS Red meat, pork, chicken and dairy are the most important proteins to choose organic. 147 you know? Did Pulses should be thoroughly cooked to destroy toxins and to help digestion. Undercooked pulses can cause vomiting and diarrhoea.