Protein is the shining star of the wellness world at the moment. Chicken, eggs and salmon are obvious sources, but what you probably don't know is that some surprising vegetables are higher in protein than you might think. Plus they're super convenient to snack on or whip up into a delicious dish.
One reason protein has become a hot topic in mainstream culture is that it plays a key role in every one of the body's physical functions. Along with repairing muscles, protein “plays a critical role in building and repairing tissues, producing enzymes and hormones, and providing energy,” says Rhian Stephenson, nutritionist and founder of Artah Health.
“Protein keeps our immune system sharp by helping to form antibodies that fight infections," she continues. "The health of our bones is also influenced by protein as it contributes to bone structure and strength by supporting collagen production and calcium absorption.”
To do those jobs, our body needs 20 different amino acids – molecules that make up protein. The trouble is, it can't produce them by itself, says nutritionist Riya Lakhani-Kanji. “It can only make 11 of these essential amino acids. To meet all your body's needs, you need to obtain the remaining nine amino acids through your diet.”
So how much protein should we be eating every day? General recommendations are to consume 15-30 grams of protein at each meal. For most adult women, this translates to around 60 grams of protein but, according to Rhian, a good target for optimal health is "1g of protein per kg of bodyweight. So, for example, if your weight is 60kg, you would aim for 60g of protein each day.”
To help you on your way, we've found the overlooked protein recs you probably already have in your kitchen – plus recipes for how to use them…
1.Almonds
Almonds contain all nine essential amino acids that our bodies need to function properly with one cup typically containing about 30 grams of protein (half of your recommended daily allowance).
"They are also the best source of vitamin E, a powerful antioxidant that supports skin health and helps protect cells from damage” says Michelle Slowey, a registered dietitian and resident nutritionist at the Face Yoga app Luvly.
How to eat them: You can eat almonds raw or add them to salads, granola and porridge for an added protein hit. “If you don’t like them in their pure form, try replacing regular milk with almond milk in coffee, smoothies and breakfast cereals,” adds Michelle.
2. Chia seeds
Chia seeds are derived from the Salvia hispanica plant, which is a member of the mint family. These tiny black or white seeds contain all nine essential amino acids the body needs to make protein, as well as omega-3 fatty acids, “which play an important role in brain function, heart health and reducing inflammation in the body,” says Michelle.
Better still, you only need around 1.5 cups of chia seeds to get your daily 60 grams of protein.
How to eat them: “Mix a couple spoonfuls of chia seeds with yogurt and put it in the fridge overnight,” Michelle advises. “In the morning, the seeds will swell and make a delicious pudding that can be topped with fruit." You can also add chia seeds to porridge and smoothie bowls or mix one to two tablespoons with water to create a drink.
I drank chia seeds in water every day for a month – the benefits were instant.
3. Lentils
Most people associate lentils with being a fibre-packed food that fuels the good bacteria in our gut. And they aren't wrong. “One cup of cooked lentils can have up to 16g of fibre," says Rhian – which is a lot given “adults want to aim for a minimum of 30g of fibre per day.”
But one cup of these tiny, lens-shaped legumes also provides more protein than two large eggs, making them an excellent option if you're vegan or vegetarian.
How to eat them: “Lentils can be cooked and blended into a smooth puree soup, combined with vegetables,” says Michelle. “You can also toss lentils into salads or stews to add extra texture.”
And how do I even know if I’m eating enough?
4. Peas
“A cup of cooked green peas has about 8 grams of protein,” says Michelle. But you'll also benefit from "a huge variety of minerals, such as iron, copper and calcium" by adding them to your plate – all of which “helps to support the body's cardiovascular, nervous and immune systems,” she adds.
Even better than your garden-variety green pea is its cousin: the edamame bean. These young soybeans contain a whopping 17 grams of protein per cup and “have cholesterol-lowering, blood sugar-balancing and antioxidant properties,” says Rhian.
How to eat them: “You can make mashed peas that work well as a side dish for fish or meat,” Michelle recommends. “Also try adding fresh peas to your breakfast omelet or scrambled eggs to make them more nutritious.”
As well as snacking on edamame beans throughout the day, Rhian likes to add them to salad bases and sushi bowls.
5. Brussels sprouts
Love them or hate them, Brussels sprouts are nutrient powerhouses. Once cooked, a cup contains about 6 grams of protein but these tiny cabbage-like vegetables also contain a substance called “Indole-3-carbinol, which supports liver detoxification and makes them particularly effective at balancing hormones,” says Rhian.
But that's not all, Brussels sprouts are also packed with vitamin C, “which aids iron absorption and tissue repair,” adds Michelle.
How to eat them: “Brussels sprouts can be baked in the oven with olive oil and spices as an addition to any meal,” says Michelle. “Another option is to add them to stews or braised dishes together with other vegetables and meat.”
6. Pumpkin seeds
Shelled, green pumpkin seeds are an easy way to ramp up the protein of any meal and can be eaten raw or roasted. According to Rhian, just two tablespoons are the equivalent of 2 grams of protein – making it a great snack option or topping, which can be sprinkled over almost anything.
But it's also important to note that pumpkin seeds are not a complete protein – in other words, they don't contain all nine amino acids your body needs to make protein by itself. So you'll need to include other protein sources in your diet.
Another major benefit of pumpkin seeds is that they're high in magnesium, a mineral that plays a vital role in over 300 physical functions to keep your body humming along nicely. It improves heart and brain health, boosts the immune system, supports better sleep and contributes to bone formation – to name but a few.
Magnesium isn't just good at night.
How to eat them: Chopped sunflower seeds add a little crunch to a bowl of pasta. Or, if you're a keen baker, try making Artah's Superseed Bread, which involves sprouting and activating the seeds by laying them out flat in a damp, cloth-lined tray for one to two days.
7. Oats
Porridge is a protein-rich breakfast alternative to eggs for several reasons. Firstly, oats contain more protein than most other grains – according to Heart UK, a 40g serving (half a cup) of rolled oats contains 4.8g protein. This typically equates to around 10% of the daily protein needs for most women.
How to eat them: This figure can be bumped up further by adding milk and pimping your porridge with toppings such as chopped almonds and pumpkin seeds. So even one bowl can play a big role in meeting your daily protein needs.
For more from Fiona Embleton, GLAMOUR's Associate Beauty Director, follow her on @fiembleton.
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