Covering your daily protein need – whether purely plant-based or not – is not as difficult as you might think as there are wonderful and tasty ways to integrate more protein-rich foods into your diet. We would like to explain some of them in more detail today. A great vegan protein source that you can easily incorporate into your breakfast are various toppings for your muesli or porridge. Nuts, seeds not only add a little extra crunch to your breakfast, but also ensure that you can start the day strengthened and full of energy.
Another advantage of toppings is that you can change your breakfast every day and enjoy it a little differently day by day – so it won’t get boring on the breakfast table. The different toppings also look good of course and hey, you eat with your eyes too.
In this blog post we would like to introduce you to six different seeds and kernel as additional sources of vegan protein with a lot of power behind them.
Walnuts, hazelnuts, almonds and cashews are just a few of the many different nuts that can be wonderfully used as toppings for your breakfast. Nuts contain a lot of protein as well as fat, fibre, important vitamins and minerals. Most nuts contain between 15g and 30g of protein per 100g, making them a great vegan protein source. Peanuts have a particularly high protein content with 7.7g per 30g and almonds with 6.3g per 30g. Nuts are also rich in omega-3 fatty acids. These essential fatty acids cannot be produced by the body itself and must therefore be taken in through your food.
Various scientific studies also confirm that nuts have positive effects on our brain and its performance. Vitamins and minerals such as lecithin and various B vitamins such as vitamin B1, which are found in nuts, are responsible for increasing the performance of our brain. So nuts are especially good as a topping if you want to stay concentrated at work all day and on top of that they also provide you with a lot of protein.
These small seeds contain a lot of fibre and even 2 tablespoons of flaxseeds per day can have a positive effect on your health. It is important that when you eat flaxseeds you make sure you drink enough. Flaxseeds have a particularly high protein content of about 24%. Moreover, flaxseeds also contain many different essential amino acids that are needed to build muscle.
3. Chia seeds
Chia seeds have been known for some years in our latitudes now and are often used as a vegan protein source. They have a high omega-3 content and are also a natural source of iron and many important vitamins. The black miracle seeds promote digestion and help to regulate our blood sugar levels. They can prevent cravings for sweets, as they prolong the feeling of satiation after breakfast.
If you have never tried hempseeds before, you should really do so as they are a completely vegan protein source. They contain all ten essential amino acids that strengthen the immune system and promote regeneration. Hempseeds also contain a large amount of antioxidants as well as vitamin E and various B vitamins. First and foremost, vitamin B2 which is particularly important for muscle building. With a protein portion of approximately 30% hempseeds are an excellent vegan protein source and are therefore also suitable for a good start into the day. In addition, the protein from hempseeds is much better absorbed by our body than that from other sources.
5. Pumpkin seeds
Pumpkin seeds are real protein heroes! They contain 19g of protein per 100g. This makes them the ideal topping for your high protein breakfast. At the same time pumpkin seeds also contain a lot of vitamin E, beta-carotene and unsaturated fatty acids (over 80 percent), which makes pumpkin seeds particularly healthy. At the same time, these crunchy seeds are perfect for cold autumn days.
6. Sunflower seeds
Sunflower seeds contain about 25% protein. For a plant-based food this is a very high protein content. This is why these seeds are also ideal as a topping for your muesli or porridge before or after exercise, because protein is needed to build muscle. The contained nutrient mixture makes these seeds a satiating and holistic valuable food.
All six different seeds and kernels are not only great healthy vegan protein sources but are also delicious. In our Good Morning Organic Seed Mix you will find a good mix of flaxseed, flea seed husks, chia seeds and hempseeds. This mixture is very rich in fibre and omega-3 fatty acids. With a high protein content of 22%, the Good Morning Organic Seed Mix is the perfect topping for your porridge, muesli or smoothie bowl. Whether alone on your breakfast or mixed together according to your taste, the different seeds are unbeatable as a topping for your breakfast. They provide you with protein as well as many other micronutrients and trace elements, which support you in your active start into the day.