Oumph!

If you follow me on Instagram or Twitter, you’ve probable already seen my posts about these guys over the weekend.

Their stall at the Just V Show was one of the busiest, and they weren’t even selling anything!

Oumph! was created to fill a gap in the meat substitute market. Something plant based, with low climate impact, that could increase people’s health, and help feed the 9 million on Earth. No small task!

The solution? These meat-free proteins, made entirely from beans, “unlike anything else from the plant kingdom”, and (they claim) with a climate impact is so low, that everyone on the planet can eat them every day!

Not only is this plant protein resource efficient, low in climate impact, rich in protein & fibre, and a great source of iron & folic acid, it tastes amazing. I mean A.M.A.Z.I.N.G! So good, we cheekily went back for more than a few of the tasting samples on offer on Sunday, despite the crowd & queues!

Oumph! comes is 9 varieties ~ 3 unseasoned & 6 seasoned with lots of spices ~ but as I mentioned, none of these were available at the show. Which at the time I was gutted about, however I am excited to announce that the full range will be launching in UK Whole Foods stores in September!!!

Their presence at the show was inspired PR-ing, and despite my initial disappointment, I’ll be spending the next couple of months planning how I’m going to cook and eat all 9 varieties. Roll on September… the question is, will we have enough Summer left for BBQs?

If you see them popping up anywhere else in the meantime, please make sure you give them a try.

I know some veggies & vegans don’t like the flavour or texture of meat (real or substitute), and if that’s you, you’re better off giving this one a miss. However, if like me, you were once an enthusiastic meat-eater, who has chosen to live a cruelty-free life for other reasons, I guarantee these texture & flavours will blow you away.

When you manage to get your hands on a pack, let me know what you think… I’ll be in front of you in the Whole Foods queue.

In the meantime, their website has loads of recipe ideas to ensure we never get bored, and can, as they suggest, eat Oumph! every day!

*** Disclaimer: whilst the majority of the images featured in this post have been borrowed from the Oumph! website, I have not been asked to promote this product by anyone & the opinions expressed here are entirely my own. ***

Vegan Double Chocolate Cake

In honour of National Chocolate Day this week, I shared a pic on Instagram of a dairy & egg free chocolate cake I made recently. I had a few requests for the recipe, so here it is folks, enjoy!

Cake Ingredients

  • 340g self raising flour
  • 60g cocoa powder
  • 240g caster sugar
  • 2 tsp baking powder
  • 400ml soya, almond or rice milk
  • 160ml light rapeseed oil
  • 2 tbsp vanilla extract

Chocolate Buttercream Ingredients

  • 75g dairy-free margarine
  • 75g vegetable fat (shortening)
  • 650g icing sugar
  • 100g cocoa powder
  • Around 80-100ml soya, almond or rice milk
  • 1 tbsp vanilla extract

Cake Method

  1. Preheat oven to 180’C (350’F / gas mark 4) and grease 2 round 20cm cake tins.
  2. Sift the flour into a large bowl, then stir in the cocoa powder, caster sugar and baking powder.
  3. Add the milk, oil and vanilla, stirring until just combined. Don’t overmix or you’ll knock any air out and your cake won’t rise properly. To stop the rising agents working too quickly, tap the bowl on your kitchen counter and you should see little bubbles popping.
  4. Spoon half of the mixture into each cake tin and tap the tins a final time on the work surface.
  5. Put in the oven and bake for about 18-20 minutes. You’ll know the cakes are done when a toothpick inserted in to the middle of the cakes, comes out clean. They should feel springy to the touch.
  6. Leave the cakes in the tins to cool for about 15-20 minutes, then transfer them to a wire rack until completely cooled.

Buttercream Method

  1. Use an electric or handheld mixer to whip together the margarine, vegetable fat and vanilla, until creamy in texture.
  2. Add half the icing sugar, all the cocoa powder and milk, and continue to mix. Start slowly, then bring up the speed until combined.
  3. Add the rest of the icing sugar and mix for about 1 minute until you have a smooth consistency.
  4. If your icing is too firm, add a bit more milk; too thin, add a bit more icing sugar.

Finishing Touches

  1. Spread the bottom layer of your cake with a nice thick helping of buttercream.
  2. Place the second layer on top and smother with more buttercream, covering the sides too.
  3. At this point you can either leave with this simple finish, or perhaps decorate with iced buttercream flowers on top, or even vegan biscuits or chocolate pieces.


Depending on who I’m making this cake for, and whether I want to at least try making it a bit healthier (or just slightly less naughty), you can swap out the caster sugar  for coconut sugar, the self raising flour for a gluten-free self raising blend flour, and the cocoa powder for unsweetened cacao powder.


This is a rich and decadent cake, so I’ve also experimented with different buttercream flavours. If the double chocolate is a bit much for you, try using a simple vanilla buttercream instead – just increase the icing sugar quantity to 750g, remove the cocoa powder completely, whilst reducing the milk quantity to just 40-60ml.


Have a go and let me know how you get on!

Adapted from a Turkish Delight Cake recipe by Ms. Cupcake.

Temple of Seitan, Hackney 🍗

I’ve been meaning to share Hackney’s Temple of Seitan with you for a while, and seeing as today is National Fried Chicken Day, I have the perfect excuse.


Previously only to be found at street-food markets on Brick Lane, Temple of Seitan have been serving up their unique vegan delights at their stand alone chick’n shop, since January this year (2017).

Now obviously chicken isn’t exactly vegan, but here they use seitan (a meat substitute made from wheat gluten) as their “chicken”, served up deep fried in sandwiches, as wings, and as my personal favourite, pop corn chick’n! They also have gluten-free options available and don’t forget to try their Mac ‘n’ Cheese, it’s the best I’ve ever tasted, with little “bacon” bits on top!


The brainchild of Rebecca McGuinness and her husband, Pat O’Shea, this chick’n shop could be one of a kind, potentially being the only vegan fried chick’n shop in the world. And there’s a reason us vegans have been flocking here (expect to find long & winding queues outside)… Rebecca McGuinness used to work for KFC. Is it possible she knows the “secret recipe”?

Vegan, vegetarian, carnivore or omnivore, I defy anyone not to fall in love with this place and they’re ridiculously delicious food.


And I don’t want to give away my too many of my secrets, but if you arrive just before closing, you’re likely to receive a huge bag of food, no matter what you order! We had leftovers…


This has become our favourite pig out joint in London and where we always head to for a treat on cheat day 🍗

Temple of Seitan is open 7 days a week, Monday to Saturday 12:00 – 21:00, 12:00 – 18:00 on Sundays.

Quorn – Vegan Fishless Fingers

Recently, when strapped for time, we’ve come to rely on a few really good pre-packaged, vegan friendly products. These, when thrown together with some well cooked veggies, mean we’re still able to get a balanced meal in at dinner time, without spending hours preparing it. 

Pre-vegetarian & vegan, we used to enjoy eating fish regularly; which is why we were excited to try Quorn’s new(ish) Fishless Fingers.

I have to warn you, if you’re vegan & you’ve given up meat or fish because you don’t like the flavour, these perhaps, aren’t for you… they really do smell & taste like the original product they’re emulating.

Like most Quorn products, these are made using Mycoprotein™, a completely meat-free form of high quality protein and a good source of dietary fibre, made by adding oxygen, nitrogen, glucose and minerals to a fungus called Fusarium venenatum.

Described by Quorn as fish free savoury flavour fingers, made with , coated in a crispy crumb, we paired these with mashed potatoes & peas, much as you would a regular fish finger.

The verdict? I liked them, but the boy wasn’t keen. Give them a go if you miss a good old fish finger buttie, but perhaps not for everyone.

  • Suitable for vegans
  • Vegetarian Society approved

Peanut Butter & Banana “Cheesecake” – vegan friendly

Who doesn’t love a good cheesecake? Creamy, rich, indulgent… And you’d have thought that being vegan means giving up on decadent treats such as these, but you’d be wrong.

I love finding a dairy-free, vegan friendly alternative to some of my old favourites, and this one is sure to impress even your non-vegan friends.

5

The perfect combination of deliciously crunchy base, created from homemade Dark Chocolate Digestive Biscuits, and creamy smooth “cheesecake” topping of blended, protein-rich cashews and peanut butter.

1

2

8

 

3

The banana element gives this cheesecake a hint of Banoffee Pie, which let’s face it, is never a bad thing!

7

6

5

PEANUT BUTTER + BANANA “CHEESECAKE” WITH DARK CHOCOLATE DIGESTIVE BASE

Now obviously you could buy the biscuits for the base, and choose practically any type you want (Oreos – vegan friendly – work great!), but these digestives are so easy to make, and I like knowing I’ve created something entirely from scratch.

Author: My Vegan Kitchen

Recipe Type: Dessert

Cuisine: Vegan

Serves: 8 – 12

Ingredients

BASE (makes 10 so you have some leftover for eating)

  • 170g wholemeal flour
  • 170g medium oatmeal
  • 150g cold vegan butter, diced
  • ½ tsp bicarbonate of soda
  • 55g dark muscovado sugar
  • Pinch of pink Himalayan sea salt
  • 2-3 tbsp unsweetened almond milk
  • 150g vegan dark chocolate (optional)

FILLING

  • 2 bananas
  • 2 cups cashews
  • 1 lemon, juiced
  • 1/3 cup coconut oil, melted
  • ¾ cup coconut milk
  • ½ cup maple syrup (or your choice of liquid sweetener)
  • ¾ cup peanut butter (your preference of smooth or crunchy)

CHOCOLATE GANACHE TOPPING

  • ¾ cup vegan dark chocolate
  • 50ml coconut milk

 

Instructions

For the biscuits (if making):

  1. Preheat your oven to 170C degrees and in a large mixing bowl, sift together the flour and oatmeal. Rub in the butter until the mixture resembles breadcrumbs (best to get dirty and use your hands for this bit).
  2. Mix in the bicarb, sugar and salt, adding just a little almond milk to bring it all together to a dough-like consistency. Flatten in to a disk, wrap in clingfilm chill for at least 30 minutes (like pastry, this makes it easier to roll out and cut in to biscuit shapes).
  3. Line 2 baking sheets with baking paper and set aside. Roll out your biscuit “dough” between 2 sheets of clingfilm, to around 4-5mm thick, then cut out your biscuits. Arrange on your baking trays, leaving a small gap in between each, prick each one several times with a fork and bake for between 12-15 minutes. Baking time will depend on you oven and whether you prefer your biscuits to be soft or crisp (crisp is probably better for the purpose of your cheesecake base).
  4. Remove from the oven and allow to cool completely, whilst you melt your chocolate (if using) over a saucepan of simmering water. Remember this step is optional, you may only want to coat the biscuits you won’t be using for the cheesecake base, but I did them all so my base would have little chunks of chocolate!
  5. To coat biscuits, dunk one side in to the melted chocolate, repeating to build up layers, set aside to cool.

For the base:

  1. If not still on, preheat your oven to 180C degrees and, using either a food processor or a good, old fashioned rolling pin, crush up 140g of your biscuit choice. Add 5 tbsp of melted coconut oil and mix together.
  2. Lightly grease a 20cm cake tin, either spring form or one with a removable base is best. Fill the bottom of cake tin with your crushed biscuit mixture, and use either the back of a spoon or a small cup to pack it down tightly and as evenly as possible.
  3. Bake for 5 minutes, remove and set aside to cool.
  4. Add you bananas, cashews, lemon juice, coconut oil, coconut milk, maple syrup and peanut butter to a blend a blend together until very smooth. This will take around 4 – 5 minutes and you’ll probably need to stop the blender and scrape down the sides to mix back together a couple of times.
  5. If your peanut butter doesn’t already contain salt, you may want to season with a pinch at this point. Also, if your mixture is too thick, you can add a little more coconut milk to loosen.
  6. Pour evenly over your cool biscuit base and set aside. At this point you can either put in the fridge to set for at least 3 hours – although overnight is best – or you can whip up whatever toppings and decorations you want to add. For example:

For the chocolate ganache:

  1. Heat 50ml of coconut milk over a low heat, bringing it to a simmer. Meanwhile break up ¾ cup of vegan dark chocolate (I like Green & Blacks) in a small heat proof mixing bowl and, once the coconut milk is bubbling, pour it over the chocolate. Then just leave it for 3 – 4 minutes, before stirring and mixing together. Have a taste at this point, as you may want to sweeten with a little maple syrup. I however I like mine a little bitter, to combat the richness of the cheesecake.
  2. Spoon your ganache over the top of your cheesecake, in whatever pattern takes your fancy. Go wild, be as creative as you like! Once you’ve exhausted your creativity, pop your cheesecake in the fridge to set, as stated above, for at least 3 hours.
  3. Once set, remove your cheesecake from its tin and serve! I like to serve mine with a bit of salted caramel sauce, veganised from this recipe from Jamie Oliver’s website, and any leftover ganache.

Pizzaria Volare, North London

Anyone that knows me, knows that I love pizza. Pre-veggie/veganism, the boy and I were partial to the occasional (weekly) Domino’s 2 For Tuesday deal.
Switching over to our current veggie and vegan lifestyles, our new go to became Papa Johns, whose original crusts are vegan friendly (and so delicious, even the pups are fans)!
Now, after both experiencing real Italian thin crust pizzas in Italy, our tastes have refined somewhat. And as much as I do love a good Franco Manca or a Pizza Pilgrim, these aren’t local to us in North London, so we have been on the hunt for an authentic and local restaurant to frequent.
And then we found Pizzaria Volare, Bowes Road. We’ve often walked past on our way to other places, but this time we headed there specifically, and we weren’t disappointed.
Here’s what we ordered:
1
A deliciously fresh Tricolore Salad – rocket, avocado, tomato & mozzarella (on the side).
2
A side order of Patatas Bravas with a spicy tomato sauce (again, on the side – a theme may be occurring).
And then my absolute favourite (and often cheapest!) pizza of all time…
5
Pizza Marinara – tomato pizza sauce, garlic (and lots of it), oregano & fresh basil.
All washed down with a complimentary shot of limoncello and a rather good value bill.
6
Oh and did you know that Peroni is vegan friendly? Rude not to, really.
A great little vegetarian & vegan friendly meal in a lovely authentic Pizzaria; a must if you find yourself in our neck of the woods. Attentive staff, only too happy to make slight adjustments to their plentiful menu, delicious food and reasonably priced.
Pizzaria Volare
167 Bowes Road
N11 2JA
020 3105 2662

Gosh!

New vegan friendly brand on sale at selected Tesco stores.

Have you heard of Gosh! and their range of burgers, bakes and bites, made using 100% natural ingredients, “as nature intended”?

Naturally free from the top 14 allergens, including cereals containing gluten, eggs, milk, soya, nuts, peanuts, celery, mustard, sesame seeds, lupin, sulphur dioxide, crustaceans, fish & molluscs.


So far I’ve tried their Mushroom, Puy Lentil & Butter Bean Bugers and can honestly say they are very tasty and quite impressive. Baked in the oven for 15-20 mins, they are full of flavour and held together much better than most other vegan burger brands.


Each 125g burger is only 200kcals and contains 7.7g protein and only 2.3g sugar.

I’ve also just purchased the Mixed Seed, Quinoa, Carrot & Coriander Bakes with a Minted Pea Centre am hope these will be equally as tasty.


The whole range has been approved by both the Vegetarian & Vegan Societies.

Check out the whole range on sale online at Tesco or to find out more, including where you can purchase, check out their Facebook page or website.

Ben & Jerry’s – non-dairy range

I’m sure by now most of you will have heard about Ben & Jerry’s new range of non-dairy frozen desserts.

You dared us to go dairyless — and we did! Ben & Jerry’s Non-Dairy flavor creations are made with almond milk & so boldly loaded with chunks & swirls that you’ll get Ben & Jerry’s euphoria in every bite.

 

Made with almond milk and certified vegan, using new vegan friendly brownies from New York’s Greystone Bakery, and only fairtrade cocoa, sugar, bananas, coffee and vanilla, I am sad to announce that Ben & Jerry’s do not plan to release these frozen desserts in the UK… sob sob sob

 

“Hello from Ben & Jerry’s

 

In response to your enquiry, we have no current plans to introduce the Dairy free range of ice creams in the UK. We appreciate this is obvously disappointing news for you but I would advise to check our Ben & Jerry’s website for any updates in future in regards to our range of ice creams.”

 

Our friends across the Atlantic however, will be able to enjoy these amazing looking frozen desserts:

chunky-monkey-pint-3

Chunky Monkey: Banana non-dairy frozen dessert with fudge chunks & walnuts

choc-fudge-brownie-pint-3

Chocolate Fudge Brownie: Chocolate non-dairy frozen dessert with fudge brownies

coffee-caramel-fudge-pint-3

Coffee Caramel Fudge: Coffee non-dairy frozen dessert with fudge chunks & a caramel swirl

p-b-cookies-pint-3

P.B. & Cookies: Vanilla non-dairy frozen dessert with chocolate sandwich cookies & crunchy peanut butter swirls

I’m hoping Ben & Jerry’s will change their mind, I had heard rumours of a June release so keep your ears open and I will report back if I hear anything different.

Anyone been lucky enough to try one of these yet? Let me know what you think!

Updated 22 Feb 2016: Bright spark, Benjamin Dunkley, has started a petition at Change.org, imploring Ben & Jerry’s to bring their vegan line of ice creams to the UK. Sign it & let’s make this happen!

Tredwell’s, London – vegan friendly

Being a big fan of UK Masterchef (regular, professional and even celebrity), I have been pleased to see the odd vegetarian round popping up over the past couple of years.

Masterchef: The Professionals judge and one time Junior Masterchef contestant (1985), Marcus Wareing’s latest casual dining restaurant, Tredwell’s (opened September 2014), is even more reason for celebration, as he has gone one step further and added vegan friendly options to his menu.

img_1243

Described by The Evening Standard Magazine’s Grace Dent, as “comfort food heaven”, located in the heart of London, Tredwell’s aims to bring modern London cooking to the West End’s Seven Dials, and though I’m yet to dine there, the menu is certainly appealing.

Starters (Vegan)

  • Nocellara del Belice olives (Ve) £2
  • Harissa glazed aubergine, peanuts, coriander and chilli (Ve) £6.50

Starters (Vegetarian)

  • Pumpkin soup, cep toast, toasted seeds (V) £7
  • Buffalo ricotta, beetroot, pine nut better (V) £7
  • Burrate, olive, caramalised shallot, balsamic, rocket (V) £10

Mains (Vegan)

  • Butternut Squash and sage dumplings, kale, hazelnut sauce (Ve) £14

Sides (Vegan)

  • Skinny Fries (Ve) £3
  • Wilted greens, roasted garlic (Ve) £3.50
  • Green salad (Ve) £4
  • Sweet potato chunks (Ve) £4
  • Green beans, olive oil and tarrgon (Ve) £4
  • Kale, sugarsnap and rocket salad (Ve) £4

Sides (Vegetarian)

  • Parsnip & horseraddish slaw (V) £4
  • Blue cheese croquettes (V) £ 4.50
  • Grilled broccoli, almond butter and capers (V) £5

Puddings (Vegan)

  • Coconut mousse, pineapple, mint, lime (Ve) £5
  • The virtuous chocolate brownie, coconut yogurt (Ve) £5

new-image

Though there is but one vegan/vegetarian main on the menu, it is definitely one I would pick. With such a vast range of vegan friendly side dishes on offer, I could happily order a bunch of these, along with a couple of starters to create my own tapas style meal, rounded off with a vegan chocolate brownie, obviously!

Tredwells54-e1416253990774

There is also a prix-fixe menu available at specific dining times: 2 courses for £21 or 3 for £25. Available Monday to Wednesday 12pm – 2pm, 5pm – 6:30pm, 9pm – 10pm and Thursday & Friday 12pm – 2pm, 5pm – 6:30pm, 9:45pm – 11pm, Saturday 4pm – 6:30pm, 9:45 – 11pm, the sample menu on the website doesn’t specify any vegan or vegetarian options. However, after some investigation, Tredwell’s confirmed they be only too happy to swap some of the options for something more suitable for our vegan dietary requirements, which I thought was great news! However please note, you can pick 2 or 3 vegan and vegetarian courses from the regular menu for around the same price, if not less, so make sure your options on the prix-fixe menu are something a little bit special.

1-DSC_0808_zpscfxl2zwo

As previously mentioned, I am yet to dine at Tredwell’s, but hope to soon, so will let you know if it’s worth giving it a go. Have any of you been already? I’d love to know what you think of a “celebrity” chef venturing in to vegan friendly cuisine.

Tredwells_Logo_2014_Final_Seven_Dials-760x285

Something that also appeals to me and is a further reason to visit, Tredwell’s host live Jazz nights every Friday & Saturday evening from 8pm.

Tredwell’s

4A Upper St Martin’s Lane
London, WC2H 9NY
0203 764 0840

Opening hours:

Monday to Thursday: 12pm – 2pm and 5pm – 10pm
Friday: 12pm – 3pm and 5pm – 11pm
Saturday: 12pm – 11pm
Sunday: 12pm – 4pm

For enquiries email hello@tredwells7dials.com

For more info follow @tredwells on twitter.

 

Protein – the vegan way

January is a time of new beginnings. New Year’s resolutions made, but not so often kept. Two of the most popular being an overhaul of our diets, health and fitness. If, like many others, you have decided to go vegan for Veganuary, you might also have signed up to a brand spanking new gym membership, you’ll be wanting to get the most of your vegan diet.

Most of the time, when someone finds out I’m vegan, they suddenly become concerned that I get enough protein from my diet. No one seems to worry about your protein intake before you become a veggie or vegan!

No-one-cares-about-your-protein-300x210

And I must admit, pre-veganism, I also thought the best types of protein was in lean meats & eggs. So to help out all you new vegans, I’ve pulled together what I hope is a helpful list of specific types of vegan protein, and what they are good for. Eat away…

 

pumpkin seeds

 

Pumpkin Seeds are a great source of healthy fats, fiber and protein to keep you feeling full, whilst the magnesium, phosphorus and zinc contained in them provide additional energy, great as a pre-workout snack.

 

tempehscene6

 

Tempeh is less likely than tofu to add on the lbs as it is made from soy beans, rather than soy milk. This makes it more of a whole food and retains more protein, around 50% more than tofu!

 

 

Health-Benefits-Of-Spinach

Spinach wasn’t Popeye’s favourite for nothing! Not only a great source of protein, but also high in vitamins A and C, antioxidants and calsium. Strangely enough spinach is one of the veggies that is best served steamed rather than raw, as it becomes easier for you body to digest and absord the calcium. And did you know that there is almost as much protein in one cup of spinach, as there is in a hard-boiled egg?! Superfood or what?

 

imagesXB6SMPOC

 

Guava was an odd one to stumble upon for me, but it is the highest-protein fruit, whilst also containing 600% of your daily vitamin C requirement per cup.

 

 

imagesZ0XJRD2Z

 

Chia Seeds are great for vegans and veggies; not only are they protein rich, but they also contain omega-6 and omega-3 fatty acids, something we can often be lacking while others can easily get it from eating oily fish.

 

 

spirulina-in-tablet-and-powder-formSpirulina is not a favourite of mine, I find it leaves a chalky residue in anything I had it to, but its protein content can’t be denied. Made up of 60% protein, like Quinoa it’s complete which means our bodies can directly convert it to muscle! It also contains 50% of your daily vitamin B12 requirement, something some veggies and vegans find themself deficient in when they stop consuming red meat.

 

what-is-the-health-benefits-of-cacao-96451269645126Dubbed the ‘food of the Gods’ in America, cacao is full of antioxidants, healthy fats, protein, minerals like calcium, magnesium, sulfur, copper, iron, zinc, potassium and Vitamins E and B. Full of fiber to help digestion and keep you fuller for the longer, this really is a superfood, the benefits of which have been rounded up very nicely here by The SuperFoods.

 

imagePeanut Butter is an absolute favourite of mine, and a teaspoon of a 100% nut butter, with no added salt, sugar or oil, is great as an after dinner treat, when you’re craving something naughty. Watch out though as it is high in calories, but 2 tablespoons added to a post workout smoothie, provide a great dose of muscle-building protein and healthy fats. Peanuts are also good for your heart, and studies have shown they can prevent both cardivasular and coronary atery disease.

 

benefits-of-almond-book-of-chef

Another nut packing a healthy dose of protein is the almond. Consume before your workout and studies have shown that these little nuts can actually help you burn more fat and carbs.

 

 

Avocado-Recipes

 

A superfood high up on my list of protein packed favourites, is the avocado. Full of healthy monounsaturated fatty acids, more potasium than a banana, loads of fiber, vitamins & minerals in abundance, a regular sized avocado will contain around 160 calories, 2 grams of protein and 15 grams of healthy fats.

 

 

mushroms_2901662b

Popular with those trying to lose weight, mushrooms contain very little carbs or fat. The protein in mushrooms is only small, but is unique and it’s been thought to have anti-cancer, anti-viral and anti-bacterial properties.

 

_12827

1 cup of chickpeas contains 12g of protein, around 24% of your daily requirement. The protein in chickpeas is not complete, so combine with wholegrains such as wholegrain cous cous, or make up a batch of hummus and enjoy it on wholegrain bread or toast to get a complete protein.

 

beans

Not only are beans high in fiber and antioxidants, they aid with weight loss, and in turn disease prevention too! Comparable to meat when it comes to calories, beans are full of fiber and water, helping you to feel fuller for longer; meaning you should be able to cut calories, without feeling deprived. By losing weight you decrease your chances of developing serious conditions such as cancer, diabetes and heart disease. So nutritious are these little legumes in fact, that it’s recommended we tripple our weekly intake from 1 to 3 cups.

 

black-riceBlack Rice, also known as Forbidden Rice, has similar nutrient levels to brown rice, but with higher quanities of antioxidants. It is also a great source of fiber and minerals, including iron. A 100g serving of black rice has 8.5g of protein, 3.5mg of iron and 4.9g of fiber. Compared to white, brown and red rices, black rice has the highest amount of protein and double the fiber of brown rice.

 

04_AH_Pistachios%20144-ab-ED

Pistachios are one of the lowest calorie nuts, at only 4kcal per average sized nut, you can enjoy around 40 of these delicious nuts for a healthy 160 kcal snack – I also find the process of cracking & eating quite theraputic! They are great sources of protein (around 20g for every 100g consumed), healthy fats, antoixidants, vitamins and minerals; a great all rounder and easy to carry in your bag for an on the go energy source.

 

So there you have it, a thorough but not exhaustive list of veggie and vegan proteins to help you get the most out of your month of Veganuary! Now off to the gym…

 

All images courtesy of Getty Images.