I hate being a vegan cliche, but when I get serious about keeping soy out of my gluten-free plant-based diet, I have to be extra diligent about getting enough protein. Beans, quinoa, amaranth, nuts, seeds, and vegetables are all staples of my high-protein regime. But I also like having a super-quick option that I can whip up between stepping off the elliptical and picking Westley up from preschool. Enter protein powder.
My go-to protein powder is Living Harvest Organic Hemp Protein Powder (I gave up on ever making Naturade's Soy-Free Veg Protein Booster taste bearable). It tastes nutty, a little bitter, and definitely "health-foody." It took some getting used to, but I've found it goes really well with smoothies that include nut butter. Oh, but it's not pretty.
Peanut Butter-Banana Protein Shake
Serves 1
In a blender, combine:
4 Tbsp Living Harvest Hemp Protein (Organic Original Formula)
1 Tbsp natural peanut butter (I like Whole Foods' 365 brand)
1 medium ripe banana
1 cup water or non-dairy milk
(I don't typically include nutrition information for my recipes, but with a protein powder shake, knowing that you're getting good nutrition is the whole point.) When blended with water, one shake provides:
Calories: 356
Total fat: 11.5 g
Saturated fat: 1.4 g
Sodium: 47 mg
Total carb: 40.9 g
Fiber: 8.7 g
Protein: 27.6 g
Vitamin A: 2%
Vitamin C: 21%
Calcium: 11%
Iron: 49%
When I started researching gluten- and soy-free vegan protein powders online, it seemed like everyone was raving about Sunwarrior. Bodybuilders in particular seem to be big fans, and if anyone knows about quality protein, it's bodybuilders! Sunwarrior protein was also supposedly very smooth—which my go-to hemp protein powder is definitely not. Grainy protein powder was doable in a nut-butter shake, but not in a fruit smoothie.
Serves 1
In a blender combine:
1 scoop Sunwarrior Raw Vegan Protein (Natural)
9 large strawberries, frozen
1 1/2 cups mango chunks, frozen
1 Tbsp unrefined, organic coconut oil
1 cup water, coconut water, or non-dairy milk
When blended with water, one smoothie provides:
Calories: 403
Total fat: 16.2 g
Saturated fat: 12.2 g
Sodium: 64 mg
Total carb: 57.5 g
Fiber: 8.7g
Protein: 19.4g
Vitamin A: 38%
Vitamin C: 273%
Calcium: 14%
Iron: 25%
Unfortunately, I thought Sunwarrior protein tasted similar to the awful Soy-Free Veg stuff, at least when blended with fruit. The smoothie was fine (and filling) but not something I'm excited about making again. I'm going to give this protein powder a try in my standard nut-butter-and-banana concoction, perhaps with a little vanilla extract thrown in for good measure. When in doubt, make your protein shake taste as much like a milkshake as possible!
9 comments:
Is the coconut oil taste very strong in the smoothie? My son is on a high-calorie diet, and was recommended we give him pediasure, but we aren't touching that stuff! I have been beefing him up with fruit smoothies and trying to make them as plump as possible. We do use coconut milk in our smoothies, will adding coconut oil overpower the smoothie?
Lea, my coconut oil was unrefined and solid at room temperature, so when I blended it with the frozen fruit, it wasn't as smooth as an oil that's liquid at room temperature would be. But I don't have a super-high-powered blender, either. The taste isn't overpowering, but it might bother a child.
I do recommend adding oil to smoothies, though! It makes the end result really creamy (commercial shakes all contain some kind of oil), and it's a great way to get some healthy fats. For your kiddo, I'd try hempseed oil or flaxseed oil.
I've really considered entering protein powder into my diet. I have heard raves about Sunwarrior so I would be interested to hear how you feel about it after playing around with it a bit. I'm like you in that I can't force myself drink something (no matter how good it is for me) if it doesn't taste good. Thanks for the recipes! I will definitely be using these once I figure out which powder to go with. They're all so expensive I worry about getting something I don't like.
Yay for the smoothies! They're what has helped bump Audrey from the 2nd percentile in weight (!!!) to the 4th, which is a teensy bit better.
I can't remember - was it you who doesn't like bananas in smoothies, or am I thinking of someone else?
I don't add the coconut oil, but I do start with the full fat coconut milk for mine... I find the end result has a much better texture than just adding the oil.
Also... I have been using the Warrior Food protein powder (which is vegan, raw, and organic) and have really liked it. Even though I am not vegan, or soy intolerant, I don't really like to include a lot of either milk or soy in my diet, so I definitely steer away from it as a diet additive. I have tried both the original and vanilla flavor, and I love them both. I prefer the original powder for a fruit/coconut/spinach/keifer smoothie, and the vanilla for a peanut or almond butter/banana/chocolate/milk-of-your-choice smoothie.
The vanilla powder in the fruit was too sweet (it has added stevia)... almost like bubble gum or something, and the original in the nut/chocolate smoothie was too chalky, and made the smoothie loose it "afternoon treat" affect.
Thanks for the tips! I will try adding oils in his smoothie! :-)
Paige — I was tempted by the vanilla flavor, but I tend to stay away from already-sweetened protein powders. I like being able to adjust the sweetness myself.
Allison — I'm down with bananas. In fact, I really like them in smoothies because they make things creamy without milk. And the super-ripe ones are a great natural sweetener.
P.S. What's wrong with being in the 2nd percentile? Someone has to be on the ends of the bell curve, right?
Hmmm. I have been looking into getting a protein powder for when I need an extra boost. I might have to look into the hemp one. We do a lot of smoothies around here, so I figure it couldn't hurt.
I am with you though, I have been working hard to get enough protein, and it's doable, but definitely something I have to mindfully approach each day.
I'm so curious to try these- I haven't experimented much with smoothies myself but we have a trendy veggie restaurant that has the most amazing concoctions and somehow they make them bith healthy and yummy. They're also super expensive though so making my own would be awesome! Let us know if you find any new tricks.
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