I was approached by a client and a friend who is interested in having a protein-based smoothie to start her day. I have also been looking into adding some more protein to my smoothies lately so this is the perfect time to address this issue. In the past, before I began my journey towards health and wellness, I had used various whey protein powders. At the time though, I just mixed my chocolate protein powder with water and called it a day. Recently however I am conscious of eating more clean, whole foods and the thought of a “quick” protein shake as a meal replacement just doesn’t feel right to me.
Hemp seeds are a good vegetarian source of protein and even though it is not a complete protein, when combined with other proteins you can still get the necessary essential amino acids. Complete proteins are proteins that provide all 9 amino acids that the body is unable to make on it’s own. Most of the complete proteins come from animal foods like eggs, meat, fish and dairy. Adding 2-3 T of whole, hulled hemp seeds to a smoothie provides about 11 g of protein. The protein content of hemp seeds is higher than chia or sesame seeds but you can still add some soaked Chia seeds to the blender for an added bang for your protein buck.
Other vegetarian forms of protein are nuts and seeds, like chia and flaxseed. One ounce of chia seeds contains about 4 g and 1/4 cup of flaxseeds provides about 8 g of protein. Almonds and almond butter can be added to a smoothie and just 1/4 cup of almonds or 2 T almond butter give about 8 g of protein.
I have been adding Sprirulina to my green smoothies. This is something you may need to acquire a taste for although I do not find it offensive once it’s blended. This blue-green algae is another excellent plant-based source of protein.
Additional forms of protein are whey protein powders and vegan protein powders like pea protein powder. Whey is a complete protein because it is a by-product of cheese; it is both an animal protein and also a dairy product. Pea protein is not a complete protein but is a suitable choice for vegetarians or someone who is lactose intolerant. Whey is a fast-acting protein which means the body is able to digest it quickly. This is why it is preferred for people looking to build muscle. Conversely, pea protein is a slower acting protein and it takes longer to digest which may make you feel full longer. Both whey and pea proteins come in flavors, the most popular being chocolate and vanilla. If you are adding it to a green smoothie the vanilla probably would be your preferred choice. A scoop of either one has a similar nutritional breakdown with the whey possibly less calories and the pea protein possibly a bit more protein per scoop.