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This may ruffle some feathers by saying this but plant protein is actually superior to animal protein in a few ways.

First, it’s also a fibre source which so many of us are actually deficient in, second, it’s packed with health-promoting plant chemicals including antioxidants and phytonutrients while being lower in saturated fat and third (I could keep going on) – it’s cheaper!

So, whether you are a plant-based eater or simply want to eat some more plants, it’s time to incorporate more of these plant proteins into your daily eating habits.

In this post, I’m sharing 3 simple plant-powered swaps that can significantly boost the protein content of your meals—while also increasing fibre and other nutrients that many of us aren’t getting enough of.

Are you getting enough protein at breakfast, lunch, and dinner? 

 Let me know in the comments below!

My top plant proteins are:

Bean Pasta – 85 g – 17 G protein & 8 g fibre
Edamame – 1 cup – 19 G protein & 8 g fibre
Peas – 1 cup – 9 G protein & 7 g fibre
Tofu – 8 oz – 24 g G protein & 1 g fibre
Tempeh – 8 oz – 46 G protein & 8 g fibre
Lentils – 1 cup – 18 G protein & 1 g fibre
Black Beans – 1 cup – 14 G protein & 18 g fibre
Chickpeas – 1 cup – 12 G protein & 11 g fibre
Hemp hearts – 1/4 cup – 13 G protein & 2 g fibre
Chia Seeds – 1/4 cup – 7 G protein & 14 g fibre
TVP – 1/4 cup – 12 G protein & 3 g fibre
Soy milk 1 cup – 9 G protein & 1 g fibre

We know most adults and kids don’t eat enough vegetables and one of the top reasons for this is not enough exposure and role modeling; if you’re not eating enough, your little probably isn’t either.

Here, I’m showcasing some creative and tasty ways that you can incorporate delicious and fresh root vegetables from Gwillimdale Farms – for you and your kids. Root vegetables are a great place to start increasing vegetable intake because they’re affordable, last a long time and can be used in so many different ways – from savory potato carrot waffles to veggie nuggets and beet falafels, both yours and your kids plate will be packed with veggie goodness. Which of these recipes will you try first?

If you want to eat nutritious meals with more plants but lack time or energy, you will need these easy dinners made with only a handful of Costco ingredients!

These dinners will help you save money, reduce food waste and help simplify meal prep – and you probably already have some of these in your fridge/freezer or pantry! I’m showing all of the ingredients that I used in these meals. All of the meals also came together in less than 25 minutes which is a huge win!

Let me know which meals you are trying and if you want more posts like this! 

I am one year postpartum this month (crazy!!) so I wanted to take time to reflect on the nutrients and meals that I emphasized during and before my pregnancy. 

Before pregnancy, I focused on certain nutrients that would make a difference in conceiving and these nutrients also happened to also be important during pregnancy.  During pregnancy, not only did my iron needs increase but so did my calorie requirements, protein requirements, folate, omega 3 and choline.

These nutrients can all be adequately obtained through a plant-based diet – this post shows you how.

To ensure all of my nutrient bases were covered, I supplemented with Megafood Baby & Me 2. It’s important that folate is present in its active form for best absorption (aka not folic acid). Look for a prenatal that contains folate in a highly bioavailable form (5-methyltetrahydrofolate (5-MTHF) so your body has to do less work converting it into a usable form. In Megafood Baby & Me 2, folate is found in the 5-MTHF form. It also covers 100% of your pregnancy iron requirements.

Top Plant-Based Folate (need 600 mcg during pregnancy)
Spinach – 131 mcg (1/2 cup boiled)
Asparagus – 134 mcg (1/2 cup cooked)
Lentils  – 105 mcg (1/2 cup)
Pasta (fortified grain) – 150 mcg (100 g)
Avocado – 60 mcg (1/2 cup)

Top Plant-Based Iron Sources (need 27 mg during pregnancy)
Lentils – 6.5 mg (1 cup)
Tempeh – 6 mg (9 oz)
Tofu – 4 mg (9 oz)
Black Beans – 5 mg (1 cup)
Edamame – 3.5 mg (1 cup)

Top Plant-Bsaed Omega 3 Sources (need 500 mg during pregnancy)
Flax – 4.5 ALA per 2 tbsp
Chia Seeds – 5 g ALA per 2 tbsp
Hemp hearts – 2 g ALA per 2 tbsp
Walnuts – 2.5 g ALA per 1 oz Top Plant-Based Choline Sources (need 425 mg during pregnancy)
Roasted Soybeans – 107 (1/2 cup)
Tofu – 106 (100 g)
Edamame – 100 mg ( 1 cup)

Resistant starch is one of the most underrated nutrients that bring a whole bunch of benefit- but most of us don’t get enough of it daily!

Resistant starch which is a type of carbohydrate that acts like a fibre, brings a ton of significant
health benefits including:

• Better blood sugar management – resistant starch doesn’t break down into glucose,
  resulting in lower blood sugar levels and improved insulin sensitivity.
• Improved digestion – because it is fermented in the large intestine, it acts as a prebiotic,
  encouraging beneficial bacteria growth. It is effective for preventing constipation and
  reducing the risk of colon cancer.
• Improved satiety and potentially improved weight management – it promotes a feeling
  of fullness, which can lead to lower calorie intake.
• Heart health – studies indicate that resistant starch can lower total and LDL cholesterol
  levels, potentially decreasing the risk of cardiovascular disease.
  
  
  Where do you find resistant starch?
  
  Resistant starch is found in certain foods, but especially certain foods that have cooked and
  cooled, such as potatoes, barley and pasta. Most people only get about 3-5 g of resistant
  starch/day but research shows benefits around 15-30 g/day.
  Save this post for the graphic on resistant starch content!
  One of my favourite ways to include it is in fingerling potatoes from Gwillimdale Farms.
  They are so versatile and delicious – they have a waxy texture and nutty, buttery flavour.
  They are ideal for higher heat cooking methods that highlight their firm structure and
  perfect for roasting whole or haved. I enjoyed them in a potato salad, roasted and smashed
  into nachos and diced into a breakfast hash. The options are endless!
  
  Sources of resistant starch:

• Potato (1 medium cooked then cooled) 3-5 g
• Barley (1 cup cooked then cooled) 2-4 g
• Lentils (1 cup cooked) 3-5 g
• Chickpeas (1 cup cooked) 4-5 g
• Black Beans (1 cup cooked) 4-5 g
• Oats (1/2 cup dry) 2-4 g
• Rice (1/2 cup dry) 2-3 g
• Peas (1 cup cooked) 2-4 g
• Banana (1 unripe) 2-4 g

Grab the meal plan below to find out how you can add resistant starch to your diet – featuring fingerling potatoes from Gwillimdale farms!

If you find meal prepping daunting, have a family with different taste preferences, you prefer variety throughout the week or just want to simplify your meal prep routine, then this one’s for you!

Follow my simple meal prepping formula of ‘3-4 PVC’

All you need to do is have 3-4 proteins, carbohydrates and veggies prepared at the start of the week. With these, you can put together endless meal combinations throughout the week.

Try to choose variety within these categories. For example, have some raw and some cooked veggies. Have grains and starchy veg. The more variety the better!

Simple assemble your meals as the week goes on. This way, it feels fresh, you get the pick a combo that you’re preferring that day and ingredients can simply be substituted in and out for different taste preferences in your household!

Recipes below!