How to make sure you’re getting enough protein on a gluten-free, vegan diet

This is a collaborative post with Scietic nutrition.

Veganuary might be over but there are still many people sticking with a plant-based diet. I’ve blogged before about being vegan and conditions such as IBD and one of my concerns is about getting a nutritionally balanced diet. Of course, it’s completely possible for veganism to be completely balanced.

However, many of us with gut issues might have further restrictions and avoid things like lentils and beans; leading to an unbalanced diet. Protein is an issue too: we need plenty of protein for things like cell repair-with those with digestive issues perhaps needing even more so than healthy individuals.

Protein is such an important nutrient for the body and is a key building block for body tissue. It can also serve as fuel and is especially adept in the growth of muscles. In other words, we NEED it! So today, I thought I’d share some of my top tips on getting enough protein on a vegan diet

Add protein powder to smoothies

Just because you’re not using dairy products, doesn’t mean a smoothie has to lack in protein. Use almond or hemp milk as a base and then opt for vegan protein powders: pea and/or hemp powder and both good choices. You can also add in nuts or nut butter for extra fat and protein. Why not give my turmeric protein smoothie a try? It’s vegan and packed full of protein!

“Nuts are a great source of fat and are proven to provide a long-lasting form of energy just when you need it,” explain leaders in nutrition Scietic Nutrtion.

Combine Proteins to Make Complete Proteins

Legumes are a great source of protein and eating a range of soy, beans and peas alongside grains such as buckwheat, rice and quinoa help to ensure that you get the essential amino acids your body needs. Unlike meat sources, many vegan protein sources are not complete.

But what does this mean? Well it’s simple: meat proteins complete amino acid chains (containing all 8 amino acids). Many vegan forms don’t but it’s not a terrible thing! When you combine two forms together, you make a complete protein! For example rice and beans or lentils and peas make a complete protein when joined together.

Don’t be afraid to experiment

In my gluten-free, vegan essentials post from last week, I mentioned how there are so many new vegan products on the market. It’s great to rely on natural products like lentils and peas but too many can cause bloating in some of us.

Soy alternatives -like the new M&S chic’n nuggets or Oumph are both made of soya protein. I love both of these and I’m not vegan! They’re a great alternative to traditional ‘junk’ food and whilst I wouldn’t recommend them for every meal (you want to make sure your vegan protein sources are varied and balanced) they’re great for an occasional treat!

I hope my tips are useful, I’ve popped some links to my gluten-free, vegan protein packed recipes below should you be looking for more ideas!

10 GLUTEN-FREE, VEGAN SIDE DISHESA

ROAST AUBERGINE WITH RAINBOW SLAW

NO BAKE GLUTEN-FREE, VEGAN CHOCOLATE ROLL