A "Complete Protein" is a protein that contains all nine essential amino acids. Complementary proteins are food combinations that when eaten together contain all the amino acids.
Vegan - a person who does not eat or use animal products.
Vegetarian - a person who does not eat animal meat, but may eat milk, honey and eggs
Tofu - curd made from mashed soybeans.
Tempeh - is a traditional soy product originating from Indonesia. It is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form.
Kefir - Kefir is one of the few foods that has vitamin D. Kefir is a fermented drink, traditionally made using cow's milk or goat's milk. Non-dairy options can be made with coconut milk. It is made by adding kefir "grains" to milk. These are not grains in the conventional sense, but cultures of yeast and lactic acid bacteria that resemble a cauliflower in appearance. Over a period of 24 hours or so, the microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning it into kefir. Then the grains are removed from the liquid, and can be used again. Kefir grains contain about 30 strains of bacteria and yeasts, making it a very rich and diverse probiotic source.
Nutritional Yeast - Nutritional Yeast, sometimes called Nooch, is a deactivated yeast related to brewer’s yeast, which is used as a fermentation agent in beer making. The yeast is grown on a food source — some brands use molasses — then harvested, heated, dried and crumbled. This process deactivates the yeast, and creates a wonderfully nutty, tasty and versatile ingredient. Nutritional yeast is a complete protein, meaning that among the 18 amino acids it contains, nine are essential ones that your body cannot produce. Nutritional yeast also provides the compounds beta-1,3 glucan, trehalose, mannan and glutathione, which are associated with enhanced immunity, reduced cholesterol levels and cancer prevention. You get a significant dose of the minerals iron, selenium and zinc when you consume nutritional yeast as well and one serving of nutritional yeast provides about four grams of fiber. Nutritional yeast is a source of B vitamins, including thiamine, folate, B-6 and niacin. Just a half tablespoon of some brands will provide you with a day's worth of B vitamins, while other brands offer between 30 and 100 percent of B vitamins. These vitamins help you extract the energy from food and produce red blood cells. Many types of nutritional yeast are also fortified with vitamin B-12, which is usually found exclusively in animal products.
Ancient grains - are a grouping of grains that are considered to have been little changed by selective breeding over recent millennia. Ancient grains include the grains spelt, Khorasan wheat (Kamut), millet, barley, teff, oats, freekeh, bulgur, sorghum, farro, einkorn, and emmer; and the pseudocereals quinoa, amaranth, buckwheat, and chia. Modern wheat is a hybrid descendant of three wheat varieties considered to be ancient grains: spelt, einkorn, and emmer.
Pseudocereals - are plants that produce fruits or seeds which are used and consumed as grains, though botanically pseudocereals are neither grasses nor true cereal grains.
Quinoa - While quinoa is usually considered to be a whole grain (similar to regular white rice, brown rice and other grains such as wheat and barley), it is actually a seed, but can be prepared like whole grains such as rice or barley. It contains all 9 essential amino acids, making it a complete protein.
Chia - Chia seeds (salvia hispanica) are high in linoleic acid, a fatty acid that helps the body absorb fat-soluble vitamins A, D, E and K. For such a tiny seed, chia is quite high in healthy fats, boasting more omega-3s than salmon.
Flax - is one of the richest sources of plant-based omega-3 fatty acids, called alpha-linolenic acid (or ALA), in the world. Another unique fact about flaxseeds is that they are the No. 1 source of lignans in the human diets; flaxseeds contain about seven times as many lignans as the closest runner-up, sesame seeds.
Seitan - a high-protein vegetarian food made from cooked wheat gluten.
Lentils - a high-protein pulse that is dried and then soaked and cooked before eating. There are several varieties of lentils, including green ones and smaller orange ones, which are typically sold split.
Buckwheat - an Asian plant of the dock family that produces starchy seeds. The seeds are used for fodder and are also milled into flour that is widely used in the US.
Tempeh - is a traditional soy product originating from Indonesia. It is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form.
Kefir - Kefir is one of the few foods that has vitamin D. Kefir is a fermented drink, traditionally made using cow's milk or goat's milk. Non-dairy options can be made with coconut milk. It is made by adding kefir "grains" to milk. These are not grains in the conventional sense, but cultures of yeast and lactic acid bacteria that resemble a cauliflower in appearance. Over a period of 24 hours or so, the microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning it into kefir. Then the grains are removed from the liquid, and can be used again. Kefir grains contain about 30 strains of bacteria and yeasts, making it a very rich and diverse probiotic source.
Nutritional Yeast - Nutritional Yeast, sometimes called Nooch, is a deactivated yeast related to brewer’s yeast, which is used as a fermentation agent in beer making. The yeast is grown on a food source — some brands use molasses — then harvested, heated, dried and crumbled. This process deactivates the yeast, and creates a wonderfully nutty, tasty and versatile ingredient. Nutritional yeast is a complete protein, meaning that among the 18 amino acids it contains, nine are essential ones that your body cannot produce. Nutritional yeast also provides the compounds beta-1,3 glucan, trehalose, mannan and glutathione, which are associated with enhanced immunity, reduced cholesterol levels and cancer prevention. You get a significant dose of the minerals iron, selenium and zinc when you consume nutritional yeast as well and one serving of nutritional yeast provides about four grams of fiber. Nutritional yeast is a source of B vitamins, including thiamine, folate, B-6 and niacin. Just a half tablespoon of some brands will provide you with a day's worth of B vitamins, while other brands offer between 30 and 100 percent of B vitamins. These vitamins help you extract the energy from food and produce red blood cells. Many types of nutritional yeast are also fortified with vitamin B-12, which is usually found exclusively in animal products.
Ancient grains - are a grouping of grains that are considered to have been little changed by selective breeding over recent millennia. Ancient grains include the grains spelt, Khorasan wheat (Kamut), millet, barley, teff, oats, freekeh, bulgur, sorghum, farro, einkorn, and emmer; and the pseudocereals quinoa, amaranth, buckwheat, and chia. Modern wheat is a hybrid descendant of three wheat varieties considered to be ancient grains: spelt, einkorn, and emmer.
Pseudocereals - are plants that produce fruits or seeds which are used and consumed as grains, though botanically pseudocereals are neither grasses nor true cereal grains.
Quinoa - While quinoa is usually considered to be a whole grain (similar to regular white rice, brown rice and other grains such as wheat and barley), it is actually a seed, but can be prepared like whole grains such as rice or barley. It contains all 9 essential amino acids, making it a complete protein.
Chia - Chia seeds (salvia hispanica) are high in linoleic acid, a fatty acid that helps the body absorb fat-soluble vitamins A, D, E and K. For such a tiny seed, chia is quite high in healthy fats, boasting more omega-3s than salmon.
Flax - is one of the richest sources of plant-based omega-3 fatty acids, called alpha-linolenic acid (or ALA), in the world. Another unique fact about flaxseeds is that they are the No. 1 source of lignans in the human diets; flaxseeds contain about seven times as many lignans as the closest runner-up, sesame seeds.
Seitan - a high-protein vegetarian food made from cooked wheat gluten.
Lentils - a high-protein pulse that is dried and then soaked and cooked before eating. There are several varieties of lentils, including green ones and smaller orange ones, which are typically sold split.
Buckwheat - an Asian plant of the dock family that produces starchy seeds. The seeds are used for fodder and are also milled into flour that is widely used in the US.
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