Eating snacks doesn’t have to be a bad or an unconscious habit. If you choose good quality, natural and possibly unsweetened products, you can easily prepare tasty and healthy after-sport snacks or treats for in between meals. Being a fan of all sorts of quick and healthy smoothies and milkshakes, I’ll share with you my simple recipe for a vegan milkshake made with pea and rice protein powder.
Firstly, short about the proteins. Plant proteins are considered incomplete proteins, which means that they don’t contain all the necessary amino acids in one particular plant, as opposed to the animal ones. Despite this fact, plant proteins have many benefits too. Regardless of whether you’re a vegetarian or not, plant proteins are good for your health due to a simple fact that they are easily digested, and thus quicker absorbed by your body than the animal proteins. They are also better in a sense since plants, as opposed to meat, have less saturated fats and less cholesterol.
The meat eaters should therefore choose good quality, lean meat, preferably poultry and fish (according to many studies, for ex. from Harvard School of Public Health). Vegetarians and vegans should ensure that they eat a variety of plant proteins every day in order to stay fit and healthy. And there’s plenty to choose from: green leafy vegetables, avocados, sprouts, algae, hemp and chia seeds, legumes, nuts, broccoli and more!
To support my good protein intake, I occasionally use a protein powder. The one I’ve recently purchased is called Pro Amino Spezial from a German producer TISSO naturprodukte. This powder is made from 50 % green pea protein and 50 % rice protein, which amount to 84 g protein per 100 g. Pro Amino Spezial is a dietary supplement with 80 % amino acids, including the 9 essential (indispensable) amino acids like: Tryptophan, Threonine, Isoleucine, Leucine, Lysine, Methionine, Cystine, Phenylalanine, Tyrosine, Valine and Histidine.
The recommended dose is 30 g (equals 4 spoons with a plastic spoon included). Pro Amino Special can be taken with water, but also with cow’s or vegetarian milk or cereals.
I love making this simple and quick vegan protein shake with unsweetened rice milk, banana, sweet almond butter and chia seeds. The powder, alike unsweetened rice and almond milk, are slightly sweet by themselves, which means that unless you prefer to have it really sweet, you don’t need to use other sweeteners like agave syrup, stevia, honey and such.
What you need:
- Pro Amino Spezial powder
- Glass of unsweetened rice milk
- 1 banana
- 2 soup spoons of sweet almond butter
- chia seeds
Place everything in to a blender and mix for 30 seconds and — ready!
I usually drink this vegan protein shake as my second breakfast or after doing sport. It just tastes perfect after jogging. And another good thing is that the plant amino acids that it contains are also a prefect treat for the tired or even torn muscles since they can be much quicker digested and absorbed by the body and thus speed up the healing process.
Apart form the good quality plant proteins from the Pro Amino Spezial protein powder, you also get:
- Potassium, B vitamins, vitamin C (banana)
- Omega-3 fatty acids (chia seeds)
- Vitamin E, Calcium (white almond butter)
You can buy online from TISSO naturprodukte starting from 38,95 € for a 1000 g box.