Less than 6 minutes to make this plant based power house bowl - amazing fibre, protein, healthy fat (omega 3’s), vitamin and mineral source. You could feed the entire family this nourishing bowl for under $20 using great quality ingredients with nothing but the good stuff for your cells... zero nasties. ⠀⠀⠀
Chickpea (3/4 cup cooked) salad with spinach (1 cup), avocado (1/3), hemp seeds (2 tbsp), seed crackers and hummus (2-3 tbsp). I always recommend pairing your iron rich foods like (legumes and dark leafy greens) with a vitamin C source to increase the iron absorption. That’s why lime (juice of 1/2 lime) or lemon works great on savoury bowls! For sweet bowls you can pair your iron rich foods with vitamin c sources like pineapples and strawberries.
What’s the macronutrient breakdown of this baby?
Approx 522 calories
Protein - 30 grams
Carbohydrates - 60 grams
Fibre - 20g
Fat - 18g (high in Omega 3 fatty acids)
To lower calories use less avocado and nut crackers. ⠀⠀⠀⠀⠀⠀
What micronutrients does this bowl offer?
- High in iron (over 40% of rdi)
- High in Vitamin C (over 50% rdi)
- High in Vitamin A (over 60% rdi)
- Good source of calcium (in the legumes, spinach not the best source of calcium due to oxalates).
These are nutrients a lot of you ask me about and usually you want to know where to find them...look how Vitamin and mineral dense just this single bowl is and then think about the many other Buddha bowls you can create!
- quick and easy
- 30g protein achieved easily with all essential amino acids
- Over 50% of the recommended daily intake of fibre which has been shown to reduce our chance of developing cardiovascular disease, obesity and other chronic illnesses
- No cholesterol or hormones
- Want lean muscle on a plant based diet? Do this and do it regularly...you cannot beat clean fuel. Mix up the food groups. I got this bowl straight into my system after training today. At the same time as getting gym results you are promoting long term health on the inside.
This weekend power your SPACE SUITS with Plant Proof foods and tag @plant_proof.
“The word VEGAN and the word ATHLETE traditionally don’t go together. There is this very common misconception that if you’re eating a plant based diet, that if you’re not eating meat you’re going to suffer a protein deficiency ” @richroll ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
“Do I look like I’m not getting protein..I mean really?” @torre.washington ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Looking forward to watching @fromthegroundupfilm tonight - just downloaded it on iTunes and ready to kick back and turn off all gadgets 🙏🏼🌱 @veg_md ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to know more about protein and how much you need based on your size, age and exercise level? Head to plantproof.com and find the “how much protein do we need and where can we find it?” blog or click the ‘Protein’ story highlight on my Instagram @plant_proof and swipe up for a direct link. Please note if you’re not that interested in counting calories etc (like me) just eat a balanced diet and if you include legumes, nuts , seeds, grains and fruit/veg you will get enough protein! It’s very sad but worth highlighting to make a point about ‘finding protein’ - that practically the only documented cases of protein deficiency are of children suffering from malnutrition like kwashiorkor and marasmus in third world countries.
I think you’ll be very interested by the fact that high protein diets are not the answer to longevity and in fact promote ageing and cancer causing pathways. Studies on populations who display the greatest longevity have mainly plant based high carbohydrates diets. There are no populations eating a keto, or super high protein diet, that display longevity into their 80’s,90’s and 100’s. There’s a link halfway down to an interview between Rich Roll and Joel Khan - 100% worth a listen. ⠀⠀⠀
Hope you are enjoying the plantproof.com website and finding it helpful - if you haven’t checked it out yet it launched this week. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just in case you missed it!
🌱Plantproof.com is now LIVE🌱
Thank you so much for your patience. ⠀⠀⠀⠀⠀⠀⠀⠀
As I have said all along the purpose of Plant Proof is to increase the collective consciousness of humankind... so together we can truly understand what healthy food is and then improve our health and the health of our friends and family. Have a dad that’s over weight? A sister with type 2 diabetes? A friend who’s gluten intolerant? A child that eats processed foods and lots of refined sugars? The list goes on in terms of who can benefit from genuine information that’s not being driven by an agenda (animal industries, junk food industries etc). ⠀⠀⠀⠀⠀⠀⠀⠀
Why am I well placed to create such content? Well prior to transitioning from animal foods to a plant based diet I shared many common fears among men, and many women, in this position: “Am I going to lose muscle?” “Will I gain fat and feel bloated?” “What about my iron?” “Will I get enough protein?” So I understand what it feels like to have such questions. Through talking to others that are happily leading a plant based lifestyle, tuning into countless hours of podcasts, indulging in a diverse range of nutritional books and taking on University studies, I have been able to answer all of those questions and more.
So far plantproof.com has a number of blogs based on popular questions and some recipes. Over the coming few months content will more than double with the addition of fact sheets, eating guides, videos, more recipes, more blogs and the first Plant Proof podcasts. Make sure you subscribe to the “weekly proof” newsletter to get updates straight to your inbox.
Together by powering our Space Suits with plants we can all make this world a healthier place 🌏
Have a suggestion for who I should interview on the Plant Proof podcast - perhaps someone who’s story you’d like to understand better? Tag them below or inbox me their name. I’m in LA for 6 weeks so plenty of time to interview people over this way before I return to Bondi. ⠀⠀⠀⠀⠀⠀⠀⠀
Simon Hill (Creator of Plantproof.com) 🙏🏼
I’m often asked “why can’t I lose weight” and more often than not when I look at the diet being consumed there is one thing that stands out.... too many nuts!
Now I love nuts, and they have many benefits however they are very calorie dense (thanks to lots of saturated fats) and easy to consume quickly in large volumes. Let’s be honest it’s not hard to grab a spoon, a delicious jar of organic almond butter and proceed to consume 700 calories in 10 minutes.. 7 scoops essentially). Oops!
So if you want to lose weight you either need to be super conscious of how many nuts you can eat OR opt for snacking on other foods. Take a look at my Macadamia vs Hummus comparison to give you a visual idea of how these two snacks would affect your weight goals differently. 200g of hummus has half the calories of 35 nuts, same protein and way more dietary fibre. So if weight loss is your goal and you were to snack on either of these across the day which one would you choose? ⠀⠀⠀⠀⠀
To help you understand more about common nuts I have made a seperate image (swipe left) to show you the amount of nuts per 100 calories for different types of nuts - so if you do choose nuts this should help you work out the amount you consume. And the opposite applies / if you are trying to gain weight you may want to look at adding more of the calorie dense nuts to your balanced plant based diet. ⠀⠀⠀⠀⠀
By the way did you know plantproof.com is now live - full of 100% free plant based nutritional information for you and your friends/family to enjoy with no hidden agendas. ⠀⠀⠀⠀⠀
Credit to @veganbits : Wild animals will be banned in travelling circuses in England by 2020, the government has confirmed.
The pledge brings to an end more than a decade of wrangling over the issue and puts England in line with Scotland and Ireland, where bans are already in place. Plans to implement a ban in Wales are also under way.
The department for environment, food and rural affairs said the current legislation – called the Welfare of Wild Animals in Travelling Circuses (England) Regulations 2012 – was introduced as an interim measure following a commitment by the government to ban the use of wild animals in travelling circuses.
The regulations came into force in January 2013 and will expire in 2020. The government said it does not intend to renew the regulations and will instead ensure that a legislative ban is introduced by then. The regulations will then be allowed to expire.
Image: Michael Steinberg on @Unsplash
All Information About Vegan