26 October 2016Last updated

Features | People

Ask the expert: vegan options for a protein boost

Broccoli is a green protein-filled veggie, which is a must-add to the diet

13 Jan 2016 | 02:44 pm

I’m vegan so it is difficult to increase my protein intake to lose weight. Can you suggest some low-carb, high-protein vegan options for me?

It is a myth that we must fill our guts with meat in order to follow a high-protein lifestyle.

Broccoli is a green protein-filled veggie, which is a must-add to the diet. It has 4.5g of protein per 30 calories, and it’s packed with amino acids and vitamin B6. Sauté it with some butter, add a dash of lemon juice and throw in some toasted sesame seeds for extra calcium and iron.

Almonds are a great any-time snack and packed with protein. There are 7g of protein per 28g, and not only is it a great source of calcium and vitamin E, but it’s also packed with healthy fats. Enjoy a handful as a snack or buy some palaeo almond butter as a dip with a crunchy apple or to throw into your banana smoothie for breakfast.

Spirulina is made up of 65 per cent protein. In 1 teaspoon, you’ll get 4g and it’s great for reducing inflammation in the body. It isn’t the tastiest of foods so to ensure you are getting the full benefits, I’d advise including it in your smoothies to mask the taste.

Spinach is a superfood made up of a whopping 51 per cent protein (around 5g per cup). It is also high in iron and vitamin C. It can be enjoyed as a salad, sautéed or added to your early morning eggs if you’re looking to slim down. Seriously tasty!

Quinoa has 9g of protein per cup and is a gluten-free substitute for rice – great in salads or with cooked vegetables. Try making parathas or rotis with quinoa flour for variety in flavour.

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Rashi Chowdhary

is a nutritionist, an inch-loss expert and a certified diabetic educator. She can be contacted on 050 181 5030.