recipe do's and don'ts

High protein Plant based foods:

• edamame 18g/cup
• lentils 18g/cup
• red beans
• chickpeas 14g/cup
• mung beans 14g/cup
• green peas 8g/cup boiled, 5.4%
• soybean sprouts 13%!
• quinoa 8g/cup cooked
• wild rice 6.5g/cup
• pistachios
• almonds
• chia seeds
• broccoli 2.4%
• avocado

Quinoa is a seed and you can find white, red, black or mixed varieties. 100g of quinoa (cooked weight) will provide almost 4g protein, but it's also known as a complete protein which means it contains all 22 amino acids, making it a great alternative to carbohydrates such as rice and couscous.

Tofu, or bean curd, is derived from soya and just 100g of tofu provides 8g protein

Whilst oats are a complex carbohydrate, providing slow energy release, they are also an excellent source of protein packing 10g per 100g

Cooked weights:

• Lentils including Puy, green, and red: around 8-9g of protein per 100g
• Chickpeas, including hummus: 7g of protein per 100g
• Garden peas – around 7g per 100g
• Beans, including black-eyed, pinto, butter, cannellini, soya, edamame and kidney: between 7-10g protein per 100g
• Baked beans do count as a good source of protein but keep an eye on the salt content: 5g per 100g.
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Uric acid:

Fill up on lots of green veggies and other non-meat proteins. That means peas, beans, lentils, tofu as well as leafy and starchy greens. They don’t raise uric acid levels and may even protect you from gout attacks.

ok to eat: 

• White bread, pasta and noodles!!  
• dairy products
• cold water fish - tuna?
• walnuts, almonds, flaxseed, cashew
• coffee and tea

avoid:

• alcohol, anchovies, sardines, herring, mussels. cod, scallops, trout, haddock
• liver, bacon, turkey, veal, venison

Blood pressure:

Cholesterol:

Considerations for Eating Beans

You need a rotation of amino acids, often called the “building blocks” of protein, in your diet. Like other plant foods, most beans do not deliver "complete" protein, or all the needed amino acids. However, the exception is soybeans and the foods made from them, which do supply complete protein.

To ensure you’re getting all the essential amino acids in your diet, make sure you pair beans with foods like grains and dairy. Eating beans with rice, hummus with pita wedges or lentil soup with whole-grain bread or a dollop of yogurt will provide you with a complete amino-acid profile.

Beans are versatile additions to your diet. You can soak and cook dry beans, or you can save time by opting for canned beans that you rinse and drain well before adding to your dishes. Vary the ways you use beans in meals, incorporating them into soups, stews, burritos or tacos, veggie burgers, bean spreads and salads. Tofu and tempeh work well in stir fries as substitutes for chicken and beef.