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Plant-based protein

(Written by Helene, our intern in consultation with Catharine)

At Just Plants, we experience that more people are concerned about proteins and plant-based diets, and whether it is possible to cover their own and their children's protein needs, while eating less meat. Many people associate proteins with meat and eggs, but fortunately there are also many good plant-based protein sources to be found.


Proteins are an important part of our diet, as proteins have many important functions in our body, including that they function as the body's "building blocks" and are the basis for cells, tissues, hormones and much more. The national recommendations "the ten dietary guidelines", recommend that in the daily energy intake 10-20% of the energy should come from proteins, however, there are other ways to calculate dit necessary intake[1]. During normal daily activity, the body, in a person aged 2-65 years, needs at least 0,83 g. Of protein per day. kg. Body weight[2], to maintain body functions[3].

Ie. a person weighing 75 kg., needs 62g. protein pr. day. This need is met by, for example, a portion of chia porridge with pumpkin muesli, carrot sticks with almond butter and two slices of pumpkin rye bread with hummus on it. A child of eg 25 kg. have a need for 21g. protein, which is met by e.g. A chia ball, a tablespoon. Peanut butter and a portion of lentil bolognese.

Therefore, it does not have to be difficult to get enough protein from plants. It's just about being aware of including some foods with a high protein content. Just like when you choose meat. Below is a list of protein and plant-based ingredients, with a description of what they can be used for in your cooking. A common feature of many of them is that they are easy to include in compound dinner dishes and home baking or as a snack.

Raw materials

Protein content per 100g.

Properties / use

Other per. 100g.

Pumpkin seeds (dried)

36,3 gram.

Good for crispbread, bread, sprinkle on salad and breakfast or in a muesli.

Dietary fiber: 9,4 g.
Iron: 7,35 mg.
Calcium: 73 mg.

Dried soybeans

35,8 gram.

Must be soaked for 10-12 hours. Can be marinated and toasted - works well to make a salad or other light dishes a little more filling. Also used in soups and stews.

Dietary fiber: 16,6 g.

Iron: 15,7 mg.
Calcium: 163 mg.

Peanuts
(peanuts)

28,4 gram.

Good as a snack, or sprinkle on salads and e.g. Thai dishes. Salted peanuts are the most common and are added a lot of salt, but unsalted can also be bought. Peanut butter also works in desserts, as a side dish or as a dressing.

Dietary fiber: 7,7 g.
Iron: 1,46 mg.
Calcium: 45,2 mg.

Dried lentils
(red)

27,3 gram.

Works a lot in the same way as the soybeans. They are soaked and can be used to give more fullness to salads, soups, stews - also works well in lasagna, as an alternative to meat.

Dietary fiber: 6,2 g.
Calcium: 41,3 mg.

Sesame seeds

26,8 gram.

Delicious in salads, in and on bread. The special thing about sesame seeds is that it is also available in the "butter" version; Tahin, which is used in i.a. dressings or hummus.

Dietary fiber: 8,8 g.
Iron: 5,75 mg.
Calcium: 36,5 mg.

almonds

25,6 gram.

Good as a snack, is also good in muesli, on salads and other dishes, as well as in bread and cakes. Also available as almond flour, which gives good taste to baked goods. Finally, it can also be blended into butter, and has a delicious and intense taste of almonds

Dietary fiber: 10,6 g.
Iron: 3,4 mg.
Calcium: 257 mg.

Flaxseed

25 gram.

Good in bread and pastries. Flaxseeds have the special property that they can gel, ie. if they are put in soft forms a kind of jelly-membrane forms around the seed, in the same way as chia seeds do. This has a good effect to bind e.g. crispbread dough or lentil pieces together.

Dietary fiber: 18g.
Iron: 8,95 mg.
Calcium: 201 mg.
Selenium: 28 .g

 

Chia seeds

21,4 gram.

If put in water, a gel is formed which can be used to make breakfast; chia pudding. At the same time, they work really well in and on bread and the like.

Dietary fiber: 40,9 g.

Iron: 6,5 mg.
Calcium: 545 mg.

Chickpeas, dried

20,4 gram.

Chickpeas are often used for hummus or falafels. They also serve as a filling in a bean "steak" for a burger. They can be marinated and toasted crispy in the oven or on a pan, and can be sprinkled on salads or eaten as a snack, e.g. in the packed lunch. The dried chickpeas should be soaked 10-12 hours before use.

Dietary fiber: 12,2 g.
iron: 6,4 mg.
calcium: 124 mg.

Edamame beans

11 gram.

Purchased on frost - easy to scald and add salads. Can in the same way come the chickpeas seasoned and toasted in the oven for a delicious snack.

Dietary fiber: 5g.
Iron: 2,3 mg.
Calcium: 63 mg.

Tofu

7,8 gram.

Tofu is a good universal element in the plant-based kitchen and can be seasoned, marinated and fried. Tofu is available in different versions with different consistency.

 

Dietary fiber: 1 g.
Iron: 1,9 mg.
Calcium: 128 mg.

 

 

It is essential for our body that it gets enough proteins, and those proteins can easily be found in the plant-based diet. Your personal needs can be achieved by just a varied and healthy diet, which may include seeds and legumes or some other exciting ingredients from the list above.

Enjoy!

 

[1] https://altomkost.dk/fakta/naeringsindhold-i-maden/protein/

[2] https://www.sundhed.dk/borger/patienthaandbogen/hormoner-og-stofskifte/sygdomme/kost/protein/

[3] https://www.sundhed.dk/sundhedsfaglig/laegehaandbogen/sundhedsoplysning/sundhedsoplysning/kost/danske-naeringsstofsanbefalinger/