5 protein sources that’ll surprise you

It’s so much easier to have a healthy diet these days – with all the guidance and inspiration from delicious-looking Instagram feeds, lifestyle blogs and nourishing cookbooks.

Still unsure about what diet is right for you? Your best option is to eat as many colourful and seasonal fruits and vegetables as you can, and experiment with a new food or ingredient every week to keep your diet varied, wholesome and satisfying. And don’t just follow traditional guidelines. So don’t think you can only get protein from meat, fish or eggs. You would be surprised on how many more sources there are and how much richer and tastier your meals will be by introducing them.

Peas

Peas provide roughly the same amount of protein as a cup of milk, and also contain essential vitamins and minerals like B vitamins, phosphorus and zinc. They’re a great choice for people who can’t easily digest beans or chickpeas (other great protein sources) and are so easy to cook with. Add them to soups, stews or houmous and even throw a cup of frozen peas in a smoothie to thicken it up without adding fruit. Or simply use a scoop of pea protein, which along with hemp is one of the best and most nutritious plant-based protein powders on the market.

 Quinoa

It may look like a grain, but it’s actually a powerful, protein-packed seed that contains all the essential amino acids our body needs to function optimally but can’t produce on its own. Swap morning oats for quinoa porridge with nut milk, cinnamon and fruit; mix into cold or warm salads; use in place of rice, or make it into veggie burgers that will definitely upstage their beef counterparts in terms of nutritional profile.

 Hemp and chia seeds

These tiny seeds have superfood powers! Just three tablespoons deliver 8-10 grams of protein, both contain healthy omega-3s fatty acids (to make your skin glow and hair shine), healthy fibre, calcium and magnesium. Turn them into chia pudding or hemp milk to boost the protein content of breakfast granolas; sprinkle onto salads or add to smoothies to make them creamier and perfect for a post-workout snack. Hemp actually contains all the essential amino acids, just like quinoa.

Spirulina

This blue-green algae is 60 -70 per cent protein (beef is only 20-25 per cent), and it’s incredibly rich in vital vitamins and minerals like iron, in a form that is highly bioavailable for human absorption. Stir some into a juice or smoothie bowl, or use to power up energy balls or raw chocolate brownies. If the flavour is initially a bit unpleasant, start by taking it into tablet form and leave the cooking experiments for later.

 Nuts and nut butters

Yes, you can get your protein fix from these creamy and delicious spreads, as two tablespoons of almond or cashew butter have around 10 grams of protein. Have a spoonful on porridge or spread it on rye bread with bananas and cinnamon, or cacao nibs and raisins. And use nut flour for baked goods to make sweet treats much more nutritiously balanced and almost guilt-free.

If you combine most of these foods into a smoothie in the morning or afternoon, you’ll easily meet your daily protein needs. Use hemp milk as a base, add a tablespoon of chia and one of almond or cashew butter, two teaspoons of spirulina, one scoop of pea protein, a cup of greens of choice and a banana or one cup of frozen berries. Then add some cacao powder and cinnamon to taste.