Meeting your daily protein requirements – whether purely plant-based or not – is not as difficult as you might think. There are wonderful ways to get extra protein. Today, we would like to take a closer look at one of them. A great vegan source of protein that you can easily incorporate into your breakfast are various toppings for your muesli or porridge. Nuts, seeds and the like not only add a little extra crunch to your breakfast, but also ensure that you start the day feeling strong and energised.
Another advantage of toppings is that you can vary your breakfast every day and enjoy it a little differently – so there's never a dull moment at the breakfast table. The different toppings also look great, and hey, you eat with your eyes too, right?
In this blog post, we would like to introduce you to six different seeds and kernels as additional vegan protein sources that are also packed with power.
1. Nuts
Walnuts, hazelnuts, almonds and cashews are just a few of the many different nuts that are wonderful as a topping for your breakfast. Nuts are high in protein and fat, fibre, important vitamins and minerals. Most nuts contain between 15g and 30g of protein per 100g, making them a great vegan source of protein. Peanuts are particularly high in protein, with 7.7g per 30g, followed by almonds with 6.3g per 30g. Nuts are also rich in omega-3 fatty acids. The body cannot produce these essential fatty acids itself and must therefore obtain them from food.
Various scientific studies also confirm that nuts have a positive effect on our brain and its performance. The vitamins and minerals contained in nuts, such as lecithin and various B vitamins such as vitamin B1, are responsible for increasing our brain's performance. This makes nuts a particularly good topping if you want to stay focused at work all day, and they also provide you with protein.
2. Flax seeds
These small seeds are particularly high in fibre, and just 2 tablespoons of flax seeds a day can have positive effects on your health. It is important to drink enough water when consuming flax seeds. With a protein content of around 24%, flax seeds are particularly high in protein. They also contain many different essential amino acids that are needed for muscle building.
3. Chia seeds
Chia seeds have been known in our part of the world for several years now and are often used as a vegan source of protein – and rightly so! They have a high omega-3 content and are also a natural source of iron and many important vitamins. These black wonder seeds promote digestion and help regulate blood sugar levels. They can prevent cravings for sweets, as they keep you feeling full longer after breakfast. You can find out more about chia seeds and their effects here.
4. Hemp seeds
If you've never tried hemp seeds, you definitely need to give them a go! They are a complete vegan source of protein, as they contain all ten essential amino acids that strengthen the immune system and promote regeneration. Hemp seeds also contain large amounts of antioxidants, vitamin E and various B vitamins. Vitamin B2 is particularly important for muscle building. With a protein content of around 30%, hemp seeds are an excellent vegan protein source and therefore ideal for a good start to the day. What's more, the protein from hemp seeds is much better absorbed by our bodies than that from other sources.
5. Pumpkin seeds
Pumpkin seeds are real protein heroes! They contain 19g of protein per 100g. This makes them ideal as a topping for your protein-rich breakfast. At the same time, pumpkin seeds also contain high levels of vitamin E, beta-carotene and unsaturated fatty acids (over 80%), which makes them particularly healthy. These crunchy seeds are also perfect for the cold autumn days.
6. Sunflower seeds
Sunflower seeds contain around 25% protein. This is a very high protein content for a plant-based food. This makes these seeds an ideal topping for your muesli or porridge before or after exercise, as protein is needed for muscle building. The nutrient mix also makes these seeds a filling and nutritionally valuable food.
All six different seeds and kernels are not only great, healthy vegan sources of protein, but also delicious. Our Good Morning Organic Seed Mix contains a great blend of linseed, flea, chia and hemp seeds. This mix is very high in fibre and particularly rich in omega-3 fatty acids. With a high protein content of 22%, the Good Morning Organic Seed Mix is the perfect topping for your porridge, muesli or smoothie bowl. Whether on their own or mixed together to suit your taste, these different seeds and kernels are simply unbeatable as a topping for your breakfast. They provide you with protein and many other micronutrients and trace elements that will get you started on your day feeling active and full of energy.
